Waist to Hip Ratio (WHR)
o
aim: the purpose of this test to determine the ratio of waist circumference to
the hip circumference, as this has been shown to be related to the risk of
coronary heart disease.
o
equipment required: tape measure
o
procedure: A simple calculation of the measurements of the Min. waist
girth divided by the Max. hip girth = the ratio
Acceptable
WHR
Excellent
Unacceptable
Good
Average
High
Extreme
Male
< 0.85
0.85 – 0.90 0.90 – 0.95 0.95 – 1.00
> 1.00
Female
< 0.75
0.75 – 0.80 0.80 – 0.85 0.85 – 0.90
> 0.90
Waist Girth
o
aim: the purpose of determining waist girth is to gain a measure of the
amount of abdominal fat (visceral fat), which has been linked to increased risk
of coronary heart disease and diabetes.
o
procedure:The waist measurement is taken at the narrowest waist level, or if
this is not apparent, at the mid point between the lowest rib and the top of the
hip bone (illiac crest).
WG
Very Low
Low
High
Very High
Male
< 80
80 - 99
100 - 120
> 120
Female
< 70
70 - 89
90 - 109
> 110
Skinfolds : Body Fat % - Male
Body Fat % Norms - Male
General body fat % categories - Male
Classification Male (% fat)
Essential fat
2-5%
Athletes
6 – 13 %
Fitness
14 – 17 %
Average
18 – 24 %
Obese
25 % and higher
Resting HR - Male
Cooper test - Male
Age
Excellent
Above Average
Average
Below
Average
Poor
13-14
>2700m
2400-2700m
2200-2399m
2100-2199m
<2100m
15-16
>2800m
2500-2800m
2300-2499m
2200-2299m
<2200m
17-19
>3000m
2700-3000m
2500-2699m
2300-2499m
<2300m
20-29
>2800m
2400-2800m
2200-2399m
1600-2199m
<1600m
30-39
>2700m
2300-2700m
1900-2299m
1500-1999m
<1500m
40-49
>2500m
2100-2500m
1700-2099m
1400-1699m
<1400m
>50
>2400m
2000-2400m
1600-1999m
1300-1599m
<1300m
Maximal oxygen uptake – VO2 max (ml/kg/min) - Male
Push ups - Male
Sit ups - Male
Pull ups - Male
Excellent Above Average Average Below Average Poor
Male
> 13
9 - 13
6-8
3-5
<3
Skinfolds : Body Fat % - Female
Body Fat % Norms - Female
General body fat % categories - Female
Classification Female (% fat)
Essential fat
10 – 13 %
Athletes
14 – 20 %
Fitness
21 – 24 %
Average
25 – 31 %
Obese
32 % and higher
Resting HR - Female
Cooper Test - Female
Age
Excellent
Above Average
Average
Below Average
Poor
13-14
>2000m
1900-2000m
1600-1899m
1500-1599m
<1500m
15-16
>2100m
2000-2100m
1700-1999m
1600-1699m
<1600m
17-20
>2300m
2100-2300m
1800-2099m
1700-1799m
<1700m
20-29
>2700m
2200-2700m
1800-2199m
1500-1799m
<1500m
30-39
>2500m
2000-2500m
1700-1999m
1400-1699m
<1400m
40-49
>2300m
1900-2300m
1500-1899m
1200-1499m
<1200m
>50
>2200m
1700-2200m
1400-1699m
1100-1399m
<1100m
Maximal oxygen uptake – VO2 max (ml/kg/min) - Female
Push ups - Female
Sit ups - Female
Pull ups - Female
Excellent Above Average Average Below Average Poor
Female
>6
5-6
3-4
1-2
0