NORMA SEGAK DEWASA

Table 4 4 YMCA 3-Minute Step Test Postexercise 1-Minute Heart Rate (bpm)
Age
Male
Excellent
Good
Above
Average
Average
Below
Average
Poor
Very Poor
Female
Excellent
Good

18 25

26 35

36 45

46 55

56 65

> 65

50 76
77 84
85 93

51 76
77 85
86 94

49 76
77 88
89 98

56 82
83 93
94 101

60 77
78 94
95 100

59 81
82 92
93 102

94 100
101 107

95 102
103 110

99 105
106 113

102 111
112 119

101 109
110 117

103 110
111 118

108 119
120 157

111 121
122 161

114 124
125 163

120 126
127 171

118 128
129 154

119 126
127 151

52 81
82 93

58 80
81 92

51 84
85 96

63 91
92 101

60 92
93 103

70 92
93 101

Table 4 7 Push-up Norms (Nieman, 1999)

Age

15 19

20 29

30 39

40 49

50 59

60 69

Excellent
Above Average
Average
Below Average
Poor
Female
Excellent
Above Average
Average
Below Average
Poor

> 39
29 39
23 28
18 22
< 17

> 36
29 35
22 28
17 21
< 16

> 30
22 29
17 21
12 16
< 11

> 22
17 21
13 16
10 12
<9

> 21
13 20
10 12
79
<6

> 18
11 17
8 10
57
<4

> 33
25 32
18 24
12 17
< 11

> 30
21 29
15 20
10 14
<9

> 27
20 26
13 19
8 12
<7

> 24
15 23
11 14
5 10
<4

> 21
11 20
7 10
26
<1

> 17
12 16
5 11
14
<1

Male

Table 4 6 Classifications for Partial Curl-Ups (Nieman, 1999)

Age
Women
15 19
20 29
30 39
40 49
50 59
60 69
Men
15 19
20 29
30 39
40 49
50 59
60 69

Excellent

Very Good

Good

Fair

Needs
Improvement

25
25
25
25
25
> 18

23 24
23 24
22 24
21 24
16 24
11 17

21 22
19 22
16 21
13 20
9 15
6 10

16 20
13 18
11 15
6 12
48
25

< 15
< 12
< 10
<5
<3
<1

25
25
25
25
25
25

23 24
23 24
23 24
22 24
19 24
16 24

21 22
21 22
21 22
16 21
14 19
10 15

16 20
13 20
13 20
11 15
9 13
49

< 15
< 12
< 12
< 10
<8
<3

Table 4 8 Sit-and Reach Test Norms (Nieman, 1999)

Age

15 19

20 29

30 39

40 49

50 59

60 69

> 40
34 39
30 33
25 29
< 24

> 38
33 37
28 32
23 27
< 22

> 35
29 34
24 28
18 23
< 17

> 35
28 34
24 27
16 23
< 15

> 33
25 32
20 24
15 19
< 14

> 41
37 40
33 36
28 32
< 27
93 101

> 41
36 40
32 35
27 31
< 26
97 104

> 38
34 37
30 33
25 29
< 24
102 110

> 39
33 38
30 32
25 29
< 24
104 111

> 35
31 34
27 30
23 26
< 23
102 111

102 110

105 112

111 118

112 118

112 121

111 119
118 129

113 120
121 132

119 124
125 132

119 127
128 135

122 126
127 133

130 171

133 169

133 171

136 174

134 155

Male
Excellent
> 39
Above Average 34 38
Average 29 33
Below Average 24 28
Poor
< 23
Female
Excellent
> 43
Above Average 38 42
Average 34 37
Below Average
29 -33
Poor
< 28
Above 94 102
Average
Average
103
110
Below Average 111 120
Poor
121
131
Very Poor
132
169