Arab British Academy for Higher Education One Minute Sit-Up Test
The individual to be tested should lie on the floor in the supine position with the
knees bent at a 45-degree angle. The feet should be placed 12 inches apart and the
fingers interlocked behind the head. Hold the individuals ankles to maintain heel
contact with the floor. Instruct the individual to breathe out on the way up. Begin the
test and have them do as many sit-ups as they can in one minute. Consult the table
below.
MEN
teens
20's
30's
40's
50's
60's
Excellent
50+
47+
40+
35+
30+
29+
Good
41 - 48
37 - 44
31 - 38
26 - 32
22 - 28
20 - 27
Average
38 - 40
34 - 36
28 - 30
24 - 25
19 - 21
17 - 19
Below Avg
31 - 37
26 - 33
21 - 27
17 - 23
12 - 18
10 - 16
Poor
below 31
below 26
below 21
below 17
below 12
below 10
teens
20's
30's
40's
50's
60's
WOMEN
Excellent
42+
37+
30+
26+
21+
20+
Good
32 - 39
28 - 35
22 - 27
18 - 23
14 - 19
13 - 18
Average
29 - 31
25 - 27
19 - 21
15 - 17
11 - 13
10 - 12
Below Avg
20 - 27
17 - 24
12 - 18
8 - 14
5 - 11
4-9
Poor
below 20
below 17
below 12
below 8
below 5
below 4
1 www.abahe.co.uk Arab British Academy for Higher Education 3 Minute Step Test
The purpose of this test is to assess the cardiovascular recovery capability.
Assemble a 12-inch high step, a metronome or music recorded at 96 bpm and a
stopwatch. The individual should not talk during this test and be advised to
discontinue stepping if pain, dizziness, shortness of breath or nausea is experienced.
Begin stepping with right up, left up, right down, left down to each beat or metronome
click thereby completing 24 cycle per minute. Continue for 3 minutes. Keep an eye
on the participant for signs fatigue, red face or shortness of breath. At the end of the
3-minute period, the individual should sit and the pulse should be located within 5
seconds. The recovery heart rate should be counted for 1 minute. Consult the table
below.
MEN (Age 20-46) BPM
WOMEN (Age 20-46) BPM
Excellent
81 - 90
79 - 84
Good
99 - 102
90 - 97
Above Average
103 - 112
106 - 109
Average
120 - 121
118 - 119
Below Average
123 - 125
122 - 124
Fair
127 - 130
129 - 134
Poor
136 - 138
137 - 145
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