Fitness Consultation Norms Classification of Blood Pressure for Adults Age 18 and Older* Category Systolic (mmHg) Diastolic (mmHg) Normal† <120 and <80 Prehypertension 120–139 or 80–89 Stage 1 140–159 or 90–99 Stage 2 >160 or >100 Hypertension‡ * Not taking antihypertensive drugs and not acutely ill. When systolic and diastolic blood pressures fall into different categories, the higher category should be selected to classify the individual’s blood pressure status. For example, 140/82 mmHg should be classified as stage 1 hypertension, and 154/102 mmHg should be classified as stage 2 hypertension. In addition to classifying stages of hypertension on the basis of average blood pressure levels, clinicians should specify presence or absence of target organ disease and additional risk factors. This specificity is important for risk classification and treatment. † Normal blood pressure with respect to cardiovascular risk is below 120/80 mmHg. However, unusually low readings should be evaluated for clinical significance. ‡ Based on the average of two or more readings taken at each of two or more visits after an initial screening. *Source: ACE Personal Trainer Manual (2003) Body Fat Percentage Remember that ideal body fat percentage is different for men compared to women, as women require a higher body fat percentage in order to maintain menstruation and the ability to have children (see chart). *Source: ACE Personal Trainer Manual (2003) Body Composition Age Low Recommended High Very High Female 20‐39 5‐20 40‐59 5‐22 60‐79 5‐23 21‐33 23‐34 24‐36 34‐38 >38 35‐40 >40 37‐41 >41 Male 8‐20 11‐21 13‐25 21‐25 >25 22‐27 >27 26‐30 >30 20‐39 5‐7 40‐59 5‐10 60‐79 5‐12 Based on NIH/WHO guidelines for BMI Based on Gallagher et al. American Journal of Clinical Nutrition, Vol. 72, Sept. 2000 (Standard deviation ± 5%) YMCA Step Test Heart rate: bpm Male 18‐25 26‐35 36‐45
46‐66
56‐65 66+ Rating Years Years Years Years Years Years Excellent 70‐78 73‐79 72‐81
78‐84
72‐82 72‐86
Good 82‐88 83‐88 86‐94
89‐96
89‐97 89‐95
Above 91‐97 91‐97 98‐102
99‐103
98‐101 97‐102
Average 101‐104 104‐106
105‐111
109‐115
105‐111 104‐113
Below 107‐114 109‐116
113‐118
118‐121
113‐118 114‐119
Poor 118‐126 119‐126
120‐128
124‐130
122‐128 122‐128
Very Poor 131‐164 130‐164
132‐168
135‐158
131‐150 133‐152
Female 18‐25 26‐35 36‐45
46‐66
56‐65 66+ Rating Years Years Years Years Years Years Excellent 72‐83 72‐86 74‐87
76‐93
74‐92 73‐86
Good 88‐97 91‐97 93‐101
96‐102
97‐103 93‐100
Above 100‐106 103‐110
104‐109
106‐113
106‐111 104‐114
Average 110‐116 112‐118
111‐117
117‐120
113‐117 117‐121
Below 118‐124 121‐127
120‐127
121‐126
119‐127 123‐127
Average Average Average Average Poor 128‐137 129‐135
130‐138
127‐133
129‐136 129‐134
Very Poor 142‐155 141‐154
143‐152
138‐152
142‐151 135‐151
Source: NSCA’s Essentials of Personal Training, Revised 2004. Ab Plank & Side Plank Women 0‐15 seconds 16‐30 seconds 31‐60 seconds 61‐90 seconds >90 seconds Men 0‐30 seconds 31‐60 seconds 61‐90 seconds 91‐120 seconds >120 seconds Rating Fair Below Average Average Good Excellent Source: Based on norms from the Cooper Institute for Aerobics Research, Dallas TX; from The Physical Fitness Specialist Manual, Revised 2002. Push‐ups & Modified Push‐ups Men Very Poor Poor Fair Good Excellent Superior Age: 18‐29 Below 22 22‐28 29‐36 37‐46 47‐61 Above 61 30‐39 Below 17 17‐23 24‐29 30‐38 39‐51 Above 51 40‐49 Below 11 11‐17 18‐23 24‐29 30‐39 Above 39 50‐59 Below 9 9‐12 13‐18 19‐24 25‐38 Above 38 60 & Over Below 6 6‐9 10‐17 18‐22 23‐27 Above 27 Women Very Poor Poor Fair Good Excellent Superior Age: 18‐29 Below 17 17‐22 23‐29 30‐35 36‐44 Above 44 30‐39 Below 11 11‐18 19‐23 24‐30 31‐38 Above 38 40‐49 Below 6 6‐12 13‐17 18‐23 24‐32 Above 32 50‐59 Below 6 6‐11 12‐16 17‐20 21‐27 Above 27 60 & Over Below 2 2‐4 5‐11 12‐14 15‐19 Above 19 Source: Based on norms from the Cooper Institute for Aerobics Research, Dallas TX; from The Physical Fitness Specialist Manual, Revised 2002. Zipper Test The shoulder stretch (also called the zipper) can be used to assess flexibility in the shoulders. Work with a partner to do this assessment. • Start with the right shoulder. Be sure to start with a general warm‐
up. • Reach over your right shoulder with your right hand and arm. Reach as far down your back as you can (pretend you are reaching for a zipper on your back or that you are going to scratch between your shoulder blades). • Reach behind the low back with the left arm and then try to reach up and touch your right hand. Reach as far as you can with both hands, trying to overlap your hands if possible. •
•
Your partner checks to see if you can touch the two hands together. If the fingers of the right and left hands touch together, you record a Y or yes—that you can do it. This is a good indicator of shoulder flexibility. Repeat with the left shoulder. Leg Strength‐Wall Squat Directions: Stand with back against the wall, feet out from wall; squat until knees are bent at a 90°(right angle) from the wall. Hold for as long as possible up to 60 seconds. Men Rating/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 39‐43 35‐39 30‐34 25‐28 21‐24 19‐21 Average Average 35‐38 31‐34 27‐29 22‐24 17‐20 15‐18 Below 31‐34 29‐30 23‐26 18‐21 13‐16 11‐14 Average Poor 25‐30 22‐28 17‐22 13‐17 9‐12 7‐10 Very Poor <25 <22 <17 <9 <9 <7 Women Rating/Age 18‐25 26‐35 36‐45 46‐55 56‐65 65+ Excellent >43 >39 >33 >27 >24 >23 Good 37‐43 39‐47 27‐33 22‐27 18‐24 17‐23 Above 33‐36 29‐32 23‐26 18‐21 13‐17 14‐16 Average Average 29‐32 25‐28 19‐22 14‐17 10‐12 11‐13 Below 25‐28 21‐24 15‐18 10‐13 7‐9 5‐10 Average Poor 18‐24 13‐20 7‐14 5‐9 3‐6 2‐4 Very Poor <18 <20 <7 <5 <3 <2 Sit and Reach: Score: _________ If the individual can reach the middle of their quadriceps they score a “1”. If the individual can reach their knees they score a “2”. If they can reach their ankles they score a “3”. If the individual can reach their toes or further they score a “4”.