1. Understanding Your Fitness

2. Resting Blood Pressure Classifications
Systolic _________
Diastolic _________
Category _________
Classification of Blood Pressure for Adults, 18 Years or Oldera
Systolic BP (mm Hg)b
Category
Diastolic BP (mm Hg)
<120
Optimalc
<80
80-84
High
85-89
Stage I
Hypertension
90-99
Stage II
≥180
Stage III Hypertension
≥110
a For individuals not taking antihypertensive medication and not acutely ill.
When systolic and diastolic pressures fall into different categories, use the higher category for classification.
Optimal BP with respect to cardiovascular risk is below 120/80 mm Hg.

3. Body Mass Index and Waist Circumference
Waist Circumference Body Mass Index (BMI)
Waist = ________ BMI = ______
Category _______________ Category _______________
Classification of Overweight and Obesity by BMI, Waist Circumference, and Associated Disease Risks
Disease Risk* Relative to Weight and Waist Circumference
Category
BMI
Obesity
Men 40 inches or less
Men > 40 inches
(kg/m2)
Class
Women 35 inches or less
Women > 35 inches
Underweight
< 18.5 -
Normal
Overweight
Increased
High I
Very High II
Extreme Obesity
40.0 +
III
Extremely High
* Disease risk for type 2 diabetes, hypertension, and cardiovascular disease
+   Increased waist circumference can also be a marker for increased risk even in persons of normal weight.

4. RECOMMENDED BODY FAT % LEVELS FOR ADULTS
NR*
Low
Mid
Upper
Obestiy
Males
18-34 years
<8 8 13 22
>22
35-55 years
<10 10 18 25
>25
55+ years 16 23
>23
Females
<20 20 28 35
>35
<25 32 38
>38 30
RECOMMENDED BODY FAT % LEVELS FOR PHYSICALLY ACTIVE ADULTS 5 15 7 11 9 12 27 33
*NR=not recommended

5. Norms for 3-Minute Step Test (Men)
Age
Fitness Category
Excellent
< < < < < <88
Good
Above Average
Average
Below Average
Poor
Very Poor
> > > > > >130
Norms for 3-Minute Step Test (Women)
Age
Fitness Category
Excellent
< < < < < <90
Good
Above Average
Average
Below Average
Poor
Very Poor
> > > > > >134

6. Sit and Reach Flexibility Norms
Age
Needs Improvement
Fair
Good
Excellent
Superior
Women
18-25
≤15
16-18
19-20
21-23
24+
26-35
≤14
15-17
18-19
20-22
23+
36-45
≤12
13-15
19-21
22+
46-55
16-17
18-20
21+
56-65
≤11
12-14
20+
Men ≤9
10-12
16-19 ≤8
9-11
12-15
18+ ≤7
8-9
10-13
14-17

7. Hand Grip Dynamometer Norms
Age
Needs Improvement
Fair
Good
Excellent
Men R L
20-29 44 40 49 45 56 52 62 58 67 63
30-39 36 42 48 54 64 59
40-49 35 32 41 50 60
50-59 29 37 34 46 55
60-69 28 26 33 30 43
70-79 24 21 39 47
Women 18 25 22 31 20 17 23 27 15 19 14 13 16 11

8. CURL UP NORMS
Age
Needs Improvement
Fair
Good
Very Good
Excellent
Women
20-29 ≤4
5-13
14-17
18-24 25
30-39 ≤5
6-9
10-18
19-24
40-49 ≤3
4-10
11-18
50-59
60-69 ≤2
3-7
8-16
17-24
Men
≤10
11-15
16-20
21-24
11-14
15-17
6-12
13-17 ≤7
8-10
11-16
6-10
16-24

9. Push-up Norms Women Men Age Excellent Good Fair Needs Improvement Poor
15-19
>33
32-25
24-18
17-12
<11
20-29
>30
29-21
20-15
14-10
<9
30-39
>27
26-20
19-13
12-8
<7
40-49
>24
23-15
14-11
10-5
<4
50-59
>21
20-11
10-7
6-2
<1
60-69
>17
16-12
11-5
4-1
Men
Age
Excellent
Good
Fair
Needs Improvement
Poor
15-19
>39
38-29
28-23
22-18
<17
20-29
>36
35-29
28-22
21-17
<16
30-39
>30
29-22
16-12
<11
40-49
>22
16-13
12-10
<9
50-59
>21
20-13
9-7
<6
60-69
>18
17-11
10-8
7-5
<4