As you perform various pre-assessment of health-related fitness, it is important that you keep your

performance on record. Fill-out this score card with the results of your physical fitness tests
(see fitness procedures, protocols and norms).

(MM/DD/YYYY)

(kg)

:. 12

:15

66
90

: 30
 PHYSICAL FITNESS TEST PROTOCOLS AND REFERENCE CHART

I. BODY MASS INDEX

The formula is BMI = kg/m2 where kg is a person’s weight in kilograms and m2 is
their height in metres squared.

BMI = weight (kg) / [height (m)]2

1. Multiply your height in meters (m) by itself

2. Divide your weight in kilograms (kg) by your step 1 result

Example using formula:

For an adult with height of 180 cm and weight of 75 kg. Our first step needs to
be to convert the height into meters (British spelling: metres). As there are 100cm in
a meter, we divide our figure by 100. This gives us 1.8m.

Let's plug those figures into our formula:

BMI = 75 ÷ (1.8 ×
1.8) BMI = 75 ÷ 3.24
BMI= 23.15.

BMI
Ranges Classification
<16 kg/m2 Severe Underweight
16.0–16.9 kg/m2 Moderate Underweight
17.0–18.49 kg/m2 Mild Underweight
18.5–24.9 kg/m2 Normal Range
≥25 kg/m2 Overweight
25–29.9 kg/m2 Pre-obese
≥30 kg/m2 Obesity
30–39.9 kg/m2 Obese Class I
35–39.9 kg/m2 Obese Class II
≥40 kg/m2 Obese Class III

Source: International Classification (WHO) as confirmed by WHO expert consultation (2004). Appropriate
bodymass index for Asian populations and its implications for policy and intervention strategies. The Lancet,
363, p157-163

II. WAIST CIRCUMFERENCE

To correctly measure waist circumference:
 1. Start at the top of your hip bone, and then bring the tape measure all the way around
your body, level with your belly button.
2. Make sure it's not too tight and that it's straight, even at the back. Don't hold your breath
while measuring.
3. Check the number on the tape measure right after you exhale.
4. Measure it three times
5. Add those three measurements and divide it by three

Risk Category Men Women

Low >35.5 >32.5
Moderate 35.5 – 40.0 32.5 – 35.0
High >40.0 <35.0
Source: Hoeger, W. et.al. 2019. Fitness & Wellness 13 th Edition page 54

III. WAIST TO HIP RATIO You can figure out your WHR on your own,
or your doctor can do it for you.

To measure it yourself:
1. Stand up straight and breathe out. Use a tape measure to check the distance
around the smallest part of your waist, just above your belly button. This is your
waist circumference.
2. Then measure the distance around the largest part of your hips — the widest part
of your buttocks. This is your hip circumference.
3. Calculate your WHR by dividing your waist circumference by your hip
circumference.

Health risk Women Men

Low 0.80 or lower 0.95 or lower
Moderate 0.81–0.85 0.96–1.0
High 0.86 or higher 1.0 or higher
Source: Hoeger, W. et.al. 2019. Fitness & Wellness 13 th Edition page 54

IV. SIT AND REACH TEST

If you have high blood pressure (140/90 mmHg), lower back issues, hip issues, etc.
DO NOT perform this test prior to receiving medical clearance to do so. Information
provided solely as a reference and should not be performed without proper training or
certification.
 Equipment Required:
▪ Sit-and-reach with tape Measure. Feet at 15 inches measurement mark.

Procedures:
1. Do some light cardiovascular activity to warm up the leg muscles. You will need
to stretch out the hamstring and low back muscles before you begin this test.
2. Perform the modified hurdler stretch for 20 seconds on each leg. Repeat a second
time.
3. Feet 12 inches apart.
4. Heels aligned with the tape measure at the 15 inch mark.
5. Feet 12 inches apart.
6. Fingers should maintain contact with the tape.
7. Reach as far forward as possible, palms down and one hand placed on top of the
other.
Hold the position of maximum reach for 2 seconds. Keep the legs straight at all times.
8. Exhale and slowly lean forward while dropping the head.
9. Fingers should maintain contact with the tape.
10. Repeat the assessment and the score is the most distant point reached with the
fingertips and measured to the nearest quarter-inch.

Table: Sit & Reach using Tape Measure (Inches)

Female Very Poor Poor Average Above Good Excellent

(Age) Average
Under 25 > 14 15-16 17-19 20-21 22 < 23
26-35 > 13 14-17 18-19 20 21-22 < 23
36-45 > 12 13-16 17 18-19 20-21 < 22
46-55 > 10 11-14 15-16 17-18 19-20 < 21
56-65 >9 10-14 15 16-17 18-19 < 20
66 and over >9 10-14 15-16 17 18-19 < 20

Male (Age) Very Poor Poor Average Above Good Excellent

Average
Under 25 > 11 12-13 14-17 18-19 20-21 < 22
26-35 >9 10-12 13-16 17 18-19 < 20
36-46 >7 8-11 12-15 16-17 18-19 < 20
46-55 >6 7-9 10-13 14-15 16-18 < 19
56-65 >5 6-8 9-11 13 14-16 < 17
66 and over >4 5-7 8-11 12-13 14-16 < 17
Source: Kinesiologist. CA. Protocols

V. PUSH UPS

If you have high blood pressure (140/90 mmHg), lower back issues, hip issues, etc.
DO NOT performs this test prior to receiving medical clearance to do so. Information
provided solely as a reference and should not be performed without proper training or
certification.

Procedures:
 1. Perform one or 2 push-ups to get used to the technique and to warm-up your core,
upper body muscles.
2. Standard for women – bent-knee position.
3. Standard for men – on toes position.
4. Hands are shoulder width apart and in line with the shoulders (thumbs beside
deltoids). Feet or knees are maximum hip width apart.
5. The push up is complete when the chest touches the fist of the partner (or equivalent)
and returns to the start position with arm fully extended.
6. Exhale on effort.
7. Count the total number of push-ups performed before reaching exhaustion.
8. No time limit.
9. Score is the total number of push-ups performed.

Table: push-up test norms for MEN

Age 17-19 20-29 30-39 40-49 50-59 60-65
Excellent > 56 > 47 > 41 > 34 > 31 > 30
Good 47-56 39-47 34-41 28-34 25-31 24-30
Above average 35-46 30-39 25-33 21-28 18-24 17-23
Average 19-34 17-29 13-24 11-20 9-17 6-16
Below average 11-18 10-16 8-12 6-10 5-8 3-5
Poor 4-10 4-9 2-7 1-5 1-4 1-2
Very Poor <4 <4 <2 0 0 0

Table: push-up test norms for WOMEN (modified - from the knees)
Age 17-19 20-29 30-39 40-49 50-59 60-65
Excellent > 35 > 36 > 37 > 31 > 25 > 23
Good 27-35 30-36 30-37 25-31 21-25 19-23
Above Average 21-27 23-29 22-30 18-24 15-20 13-18
Average 11-20 12-22 10-21 8-17 7-14 5-12
Below average 6-10 7-11 5-9 4-7 3-6 2-4
Poor 2-5 2-6 1-4 1-3 1-2 1
Very Poor 0-1 0-1 0 0 0 0
Source: Kinesiologist. CA. Protocols

VI. SIT-UP TEST

Equipment required: Partner, Stopwatch, mat

Procedures:
1. Sit on the floor with your legs bent at right angles, with your feet flat on the floor.
2. On your calves, your hands should be resting. Squeeze your stomach, flatten your
back, and lift your hands high enough to slip down your thighs to meet the tops of
your knees.
 3. Return to the starting point. Do this for 1 minute
4. Two trials are allowed, and the best result is recorded. The timing starts from the first
movement and finishes at exactly a minutes time.

1 Minute sit-up test (Men)

Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent >49 >45 >41 >35 >31 >28
Good 44-49 40-45 35-41 29-35 25-31 22-28
Above average 39-43 35-39 30-34 25-28 21-24 19-21
Average 35-38 31-34 27-29 22-24 17-20 15-18
Below Average 31-34 29-30 23-26 18-21 13-16 11-14
Poor 25-30 22-28 17-22 13-17 9-12 7-10
Very Poor <25 <22 <17 <13 <9 <7

1 Minute sit-up test (Women)

Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent >43 >39 >33 >27 >24 >23
Good 37-43 33-39 27-33 22-27 18-24 17-23
Above average 33-36 29-32 23-26 18-21 13-17 14-16
Average 29-32 25-28 19-22 14-17 10-12 11-13
Below Average 25-28 21-24 15-18 10-13 7-9 5-10
Poor 18-24 13-20 7-14 5-9 3-6 2-4
Very Poor <18 <13 <7 <5 <3 <2

VII. SQUAT
Procedures:
1. Warm up by walking, doing step-ups, marching / jogging on the spot or something
else that makes you feel warm and a little sweaty for 5-10 minutes.
2. Standing in front of the chair and holding your feet on the floor, squat down before
lifting straight back up until you're fully upright, knees not locked out, until your butt
taps the chair. If you wish, try a repetition or two to practice.
3. Perform as many squats as you can when ready before you have to pause and check
how you get against the tables.
4. When ready, perform as many squats as you can until you need to stop and check
how you got on against the tables below.

Squat Test (Men)

Age 20-29 30-39 40-49 50-59 60+
Excellent > 34 > 32 > 29 > 26 > 23
Good 33-34 30-32 27-29 24-26 21-23
Above average 30-32 27-29 24-26 21-23 18-20
Average 27-29 24-26 21-23 18-20 15-17
Below Average 24-26 21-23 18-20 15-17 12-14
Poor 21-23 18-20 15-17 12-14 9-11
Very Poor < 21 < 18 <15 <12 <9
Squat Test (Women)
Age 20-29 30-39 40-49 50-59 60+
Excellent >29 >26 >23 >20 >17
Good 27-29 24-26 21-23 18-20 15-17
Above average 24-26 21-23 18-20 15-17 12-14
Average 21-23 18-20 15-17 12-14 9-11
Below Average 18-20 15-17 12-14 9-11 6-8
Poor 15-17 12-14 9-11 6-8 3-5
Very Poor <15 <12 <9 <6 <3
Source: Australian College of Sports & Fitness
VIII. JUMP ROPE
Equipment Required: Jump Rope

The following are step by step procedures for jump rope test:
1. Stay tall and keep your back straight and head up
2. Keep your elbows tucked back and stay relaxed
3. Maintain good symmetry while you're jumping by keeping your hands along your
hips.
This will ensure that you have a nice open loop to jump through.
4. Use your wrists to turn the rope (not your elbows or shoulders)
5. Bound lightly and not too high off the ground. Keep your knees slightly bent
6. on every jump.

Jump Rope (Men)

Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent >49 >45 >41 >35 >31 >28
Good 44-49 40-45 35-41 29-35 25-31 22-28
Above average 39-43 35-39 30-34 25-28 21-24 19-21
Average 35-38 31-34 27-29 22-24 17-20 15-18
Below Average 31-34 29-30 23-26 18-21 13-16 11-14
Poor 25-30 22-28 17-22 13-17 9-12 7-10
Very Poor <25 <22 <17 <13 <9 <7

Jump Rope (Women)

Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent >43 >39 >33 >27 >24 >23
Good 37-43 33-39 27-33 22-27 18-24 17-23
Above average 33-36 29-32 23-26 18-21 13-17 14-16
Average 29-32 25-28 19-22 14-17 10-12 11-13
Below Average 25-28 21-24 15-18 10-13 7-9 5-10
Poor 18-24 13-20 7-14 5-9 3-6 2-4
Very Poor <18 <13 <7 <5 <3 <2
Source: Topend Sports and Fitness

IX. 3- Minute Step Test

Materials/Equipment: 12-inch high bench for stepping clock with sweep

second hand or stopwatch for timing test

1. Step up the bench using your right foot first, then your left.
2. Step down the bench starting with the right foot, then the left.
3. Step up and down at 24 cycles (up-up-downdown) a minute for 3 minutes.
(metronome setting at 96)
4. Immediately after 3 minutes, sit down.
5. After 5 seconds, take your heart/pulse rate for 60 seconds. This will be your score.
6. Check your score against the table below. Your score will be the 60 second pulse
rate following three minutes of stepping.
 NOTE: (FOR RHR and WHR) Count your Heart rate for 10 secs and then multiply it by
6

3min. Step Test ratings for Men, Based on Age

18-25 26-35 36-45 46-55 56-65 65+
Excellent 50-76 51-76 49-76 56-82 60-77 59-81
Good 79-84 79-85 80-88 87-93 86-94 87-92
Above Average 88-93 88-94 92-88 95-101 97-100 94-102
Average 95-100 96-102 100-105 103-111 103-109 104-110
Below Average 102-107 104-110 108-113 113-119 111-117 114-118
Poor 111-119 114-121 116-124 121-126 119-128 121-126
Very Poor 124-157 126-161 130-163 131-159 131-154 130-151

3min. Step Test ratings for Women, Based on Age

18-25 26-35 36-45 46-55 56-65 65+
Excellent 52-81 58-80 51-84 63-91 60-92 70-92
Good 85-93 85-92 89-96 95-101 97-103 96-101
Above Average 96-102 95-101 100-104 104-110 106-111 104-111
Average 104-110 104-110 107-112 113-118 113-118 116-121
Below Average 113-120 113-119 115-120 120-124 119-127 123-126
Poor 122-131 122-129 124-132 126-132 129-135 128-133
Very Poor 135-169 134-171 137-169 137-171 141-174 135-155
Source: SparkPeople Inc. (2020)

X. Stork Balance Test

1. Place the hands on the hips,

2. Position the non-supporting foot against the inside knee of the supporting leg,
3. The participant is given one minute to practice the balance,
4. The participant raises the heel to balance on the ball of the foot.
5. The stopwatch is started as the heel is raised from the floor.

Rating Score (seconds)

Excellent > 50
Good 40 - 50
Average 25- 39
Fair 10 - 24
Poor < 10
Source: Topend Sports

REFERENCES
[1] Alastair Hazell (2020). BMI Formula - How To Use The BMI Formula. Retrieved
from https://www.thecalculatorsite.com/articles/health/bmi-formula-for-bmi-
calculations.php [2] NHLBI. Guidelines on Overweight and Obesity: Electronic
Textbook. Retrieved from
https://www.nhlbi.nih.gov/health-pro/guidelines/current/obesity-
guidelines/e_textbook/txgd/4142.htm
[3] Healthline (2005-2020). What Is the Waist-to-Hip Ratio? Retrieved from
https://www.healthline.com/health/waist-to-hip-ratio
[4] BrianMac Sports Coach (2020). Static Flexibility Test - Trunk and Neck. Retrieved from
https://www.brianmac.co.uk/flextest3.htm
[5] Topend Sports Network (2020). Push-up Test at Home. Retrieved from
https://www.topendsports.com/testing/tests/home-pushup.htm
[6] Topend Sports Network (2020). Sit-up test at Home. Retrieved from
https://www.topendsports.com/testing/tests/home-situp.htm
[7] Topend Sports Network (2020). Squat Test at Home. Retrieved from
https://www.topendsports.com/testing/tests/home-squat.htm
[8] SparkPeople, Inc. (2020). The 3-Minute Step Test. Retrieved from
https://www.sparkpeople.com/resource/fitness_articles.asp?id=1115
[9] Topend Sports Network (2020). Stork Balance Stand Test. Retrieved from
https://www.topendsports.com/testing/tests/balance-stork.htm