Wellsource Inc.

Fitness
Assessment Goals
Blood Pressure

Optimum (excel)
Normal (good)
Pre-hypertension (aver)
High blood pressure (high BP)
High BP stage 2+ (high risk)

115/75 or less
<120/80
120/80 to 139/89
140/90 or higher
160/100 or higher

Grip Strength Norms (kg, scores from both hands combined)

Gender/Age
Percentile
Excel 80-100

Men
20-29

30-39

40-49

50-59

60-69

Women
20-29

30-39

40-49

50-59

60-69

124+

123+

119+

110+

102+

71+

73+

73+

65+

60+

Good

60-79

113-123

113-122

110-118

102-109

93-101

65-70

66-72

65-72

59-64

54-59

Aver

40-59

106-112

105-112

102-109

96-101

86-92

61-64

61-65

59-64

55-58

51-53

Low

20-39

97-105

97-104

94-101

87-95

79-89

55-60

56-60

55-58

51-54

48-50

0-19

<97

<97

<94

<87

<79

<55

<56

<55

<51

<48

At risk

ACSM Percent Body Fat Norms

Gender/Age
Percentile

Men
20-29

30-39

40-49

50-59

60-69

Women
20-29

30-39

40-49

50-59

60-69

Excel 80-100

5-10

6-14

7-16

8-18

10-18

12-17

14-18

16-21

18-25

18-25

Good

60-79

10.1-14

14.1-18

16.1-20

18.1-21-

18.1-22

17.1-21

18.1-22

21.1-25

25.1-29

25.1-29

Aver

40-59

14.1-17

18.1-21

20.1-23

21.1-24

22.1-25

21.1-24

22.1-25

25.1-28

29.1-32

29.1-33

High

20-39

17.1-22

21.1-24

23.1-26

24.1-28

25.1-29

24.1-28

25.1-29

28.1-32

32.1-36

33.1-37

0-19

>22

>24

>26

>28

>29

>28

>29

>32

>36

>37

Obese

Body Mass Index Chart

Instructions

BMI

19

20

Find your height in the left column. Run your finger along the row to find your
weight or closest weight. Then run your finger up the column to the top of the
page to find your BMI.
21

22

23

24

25

Healthy weight range (lb)

Ht (in)

26

27

28

29

30

31

Overweight (lb)

32

33

34

35

Obese (lb)

58

91

96

100

105

110

115

119

124

129

134

138

143

148

153

158

162

167

59

94

99

104

109

114

119

124

128

133

138

143

148

153

158

163

168

173

60

97

102

107

112

118

123

128

133

138

143

148

153

158

163

168

174

179

61

100

106

111

116

122

127

132

137

143

148

153

158

164

169

174

180

185

62

104

109

115

120

126

131

136

142

147

153

158

164

169

175

180

186

191

63

107

113

118

124

130

135

141

146

152

158

163

169

175

180

186

191

197

64

110

116

122

128

134

140

145

151

157

163

169

174

180

186

192

197

204

65

114

120

126

132

138

144

150

156

162

168

174

180

186

192

198

204

210

66

118

124

130

136

142

148

155

161

167

173

179

186

192

198

204

210

216

67

121

127

134

140

146

153

159

166

172

178

185

191

198

204

211

217

223

68

125

131

138

144

151

158

164

171

177

184

190

197

203

210

216

223

230

69

128

135

142

149

155

162

169

176

182

189

196

203

209

216

223

230

236

70

132

139

146

153

160

167

174

181

188

195

202

209

216

222

229

236

243

71

136

143

150

157

165

172

179

186

193

200

208

215

222

229

236

243

250

72

140

147

154

162

169

177

184

191

199

206

213

221

228

235

242

250

258

73

144

151

159

166

174

182

189

197

204

212

219

227

235

242

250

257

265

74

148

155

163

171

179

186

194

202

210

218

225

233

241

249

256

264

272

75

152

160

168

176

184

192

200

208

216

224

232

240

248

256

264

272

279

76

156

164

172

180

189

197

205

213

221

230

238

246

254

263

271

279

287

Body Mass Index (BMI) Standards

Underweight
Less than 18.5
Healthy weight
18.5 to 24.9
Overweight
25.0 to 29.9
Obese
30.0 or more
Obese, high risk
35.0 or higher
Reference: NIH, NHLBI, Expert Panel
on the Identification, Evaluation, and
Treatment of Overweight and Obesity
in Adults, 1998

The recommended upper limit of healthy weight is a

BMI under 25. Look at the chart above for your height
and a BMI of 25. You should weigh no more than this
amount for good health.
Women have best life expectancy at a BMI of about
22-23.
Men have best longevity at a BMI of about 24-25.
Weight lifters have a higher muscle mass and thus
have a higher BMI without negative health
consequences. They should use a percent fat test to
determine ideal weight.

Waist Girth

Waist Circumference
The waist is defined as the smallest circumference
below the ribs and at or above the navel. If there is a
question about location, measure the waist in the
horizontal plane at the level of the navel.

Norms indicating obesity

and high risk are:
Men more than 40 in.
Women more than 35 in.

____________________________________________________
Aerobic Capacity

Aerobic capacity is a measure of the bodys ability to transport and utilize

oxygen for energy production. A high aerobic capacity or oxygen transport
system is the best measure of cardiovascular fitness. It reflects the ability of
the heart, lungs, circulation, and blood to transport oxygen for energy to
accomplish work. A high aerobic capacity increases endurance, reduces
fatigue, is a strong predictor of heart health, and is linked to a longer, healthier
life.
Aerobic capacity is measured in terms of peak oxygen uptake in ml of oxygen
used per minute per kg of body weight or in METs (multiples of resting
metabolism).

Aerobic Capacity Norms1 (METs, one MET = 3.5 ml kg-1 min-1)

Gender/Age
Percentile

Men
20-29

30-39

40-49

50-59

60-69

Women
20-29

30-39

40-49

50-59

60-69

Excel 80-100

14.9+

14.5

14.0

12.6

11.7

12.6

11.7

11.3

9.9

9.4

Good

60-79

13.5

12.6

12.6

11.3

10.3

11.3

10.3

9.9

9.0

8.1

Aver

40-59

12.2

11.7

11.3

10.3

9.4

10.3

9.4

9.0

8.1

7.2

Low

20-39

10.8

10.3

9.9

9.0

8.1

9.0

8.5

8.1

7.2

6.3

Flexibility
Sit-and-reach Norms (cm, distance reached with toe line at 26 cm)
Gender/Age
Percentile

Men
20-29

30-39

40-49

50-59

60-69

Women
20-29

30-39

40-49

50-59

60-69

Excel 80-100

38-42+

37-40+

34-37+

32-37+

30-35+

40-43+

39-42+

37-40+

37-40

34-37+

Good

60-79

33-37

32-36

28-33

27-31

24-29

36-39

35-38

33-36

32-36

30-33

Aver

40-59

29-32

27-31

23-27

22-26

18-23

32-35

31-34

29-32

29-31

26-29

Low

20-39

23-28

21-26

16-22

15-21

14-17

26-31

25-30

24-28

23-28

23-25

0-19

<23

<21

<16

<15

<14

<26

<25

<24

<23

<23

At risk

Partial Curl-up Norms (number of partial curl-ups completed without resting)

Gender/Age
Percentile

Men
20-29

30-39

40-49

50-59

60-69

Women
20-29

30-39

40-49

50-59

60-69

Excel 80-100

56-75

69-75

75

60-75

33-53

45-70

43-55

42-50

30-48

30-50

Good

60-79

31-55

36-68

51-74

35-59

19-32

32-44

28-42

28-41

16-29

19-29

Aver

40-59

24-30

26-35

31-50

23-34

9-18

21-31

15-27

20-27

2-15

9-18

Low

20-39

13-23

13-25

21-30

13-22

1-8

12-20

1-14

5-19

1-8

0-19

<13

<13

<21

<13

<12

<5

At risk

Push-up Norms (number of push-ups completed)

Gender/Age
Percentile

Men
20-29

30-39

40-49

50-59

60-69

Women
20-29

30-39

40-49

50-59

60-69

Excel 80-100

34-41

27-32

21-25

17-24

16-24

26-32

24-31

22-28

17-24

16-24

Good

60-79

27-33

21-26

16-20

11-16

10-15

20-25

17-23

14-21

10-16

10-15

Aver

40-59

21-26

16-20

12-15

9-10

7-9

14-19

12-16

10-13

5-9

4-9

Low

20-39

16-20

12-16

8-11

5-8

4-6

9-13

7-11

4-9

1-4

1-3

0-19

<16

<16

<8

<5

<4

<9

<7

<4

<1

<1

At risk

References: 1. ACSM Guidelines for exercise testing, 2006. 2. The Canadian Physical Activity Fitness and Lifestyle
Appraisal, 2nd edition, 2001. 3. ACSMs Health-Related Physical Fitness Assessment Manual, 2005. 4. NAS, Institute of
Medicine DRIs, 2002. 5. NIH, NHBEP, 2006. 6. AJCN 81:409-15, 2005.

Fitness Norms
4

Percent Body Fat (%)

Men
Women
10-15% 20-24 Excellent
16-20
25-30 Good
21-24
31-36 Over Wt
25-30
37-41 Obese
31% + 42% + Higher risk

Blood Pressure Norms5

115/75 or less
Excellent
<120/80
Good
120-139/80-89 Prehypertension
140/90
High BP
160/100
Higher risk

Weight Norms (BMI)4

18.5 23.9
Excellent
24.0 24.9
Good
25.0 29.9
Overweight
30.0 34.9
Obese
35.0 or higher
Higher risk

Waist Girth Norms (in)6

Men
Women
32 or less 29 or less Excellent
33-36
37-39
40-44
45 or more

30-32
33-34
35-40
41+

Good
Overweight
Obese
Higher risk

Percent Body Fat1

Gender/Age
Percentile
Excel 80-100

Men
20-29
5-10

30-39
6-14

40-49
7-16

50-59
8-17.9

60-69
10-18

Women
20-29
12-17

30-39
14-18

40-49
16-21

50-59
18-25

60-69
18-25

Good

60-79

10.1-14

14.1-18

16.1-20

18-21-

18.1-22

17.1-21

18.1-22

21.1-25

25.1-29

25.1-29

Aver

40-59

14-17

18.1-21

20.1-23

21.1-24

22.1-25

21.1-24

22.1-25

25.1-28

29.1-32

29.1-33

17.1-22

21.1-24

23.1-26

24.1-28

25.1-29

24.1-28

25.1-29

28.1-32

32.1-36

33.1-37

>22

>24

>26

>28

>29

>28

>29

>32

>36

>37

Overwt 20-39
Obese

0-19

Grip Strength Norms2 (kg, scores from both hands combined)

Gender/Age
Percentile
Excel 80-100

Men
20-29
124+

30-39
123+

40-49
119+

50-59
110+

60-69
102+

Women
20-29
71+

30-39
73+

40-49
73+

50-59
65+

60-69
60+

Good

60-79

113-123

113-122

110-118

102-109

93-101

65-70

66-72

65-72

59-64

54-59

Aver

40-59

106-112

105-112

102-109

96-101

86-92

61-64

61-65

59-64

55-58

51-53

Low

20-39

97-105

97-104

94-101

87-95

79-89

55-60

56-60

55-58

51-54

48-50

0-19

<97

<97

<94

<87

<79

<55

<56

<55

<51

<48

At risk

Push-up Norms3 (number of push-ups completed, continuous without stopping to rest.)

Gender/Age
Percentile
Excel 80-100

Men
20-29
34+

30-39
27+

40-49
21+

50-59
17+

60-69
16+

Women
20-29
26

30-39
24+

40-49
22+

50-59
17+

60-69
15+

Good

60-79

27-33

21-26

16-20

11-16

10-15

20-25

17-23

14-21

10-16

10-14

Aver

40-59

21-26

16-20

12-15

9-10

7-9

14-19

12-16

10-13

5-9

4-9

Low

20-39

16-20

12-16

8-11

5-8

4-6

9-13

7-11

4-9

1-4

1-3

0-19

<16

<16

<8

<5

<4

<9

<7

<4

<1

<1

At risk

Partial Curl-up Norms3 (number of partial curl-ups completed without resting, one curl-up every 2 seconds)
Gender/Age
Percentile
Excel 80-100

Men
20-29
56-75

30-39
69-75

40-49
75

50-59
60-75

60-69
33-53

Women
20-29
45-70

30-39
43-55

40-49
42-50

50-59
30-48

60-69
30-50

Good

60-79

31-55

36-68

51-74

35-59

19-32

32-44

28-42

28-41

16-29

19-29

Aver

40-59

24-30

26-35

31-50

23-34

9-18

21-31

15-27

20-27

2-15

9-18

Low

20-39

13-23

13-25

21-30

13-22

1-8

12-20

1-14

5-19

1-8

0-19

<13

<13

<21

<13

<12

<5

At risk

Sit-and-reach Norms2 (cm, distance reached with toe line at 26 cm)

Gender/Age
Percentile
Excel 80-100

Men
20-29
38-42+

30-39
37-40+

40-49
34-37+

50-59
32-37+

60-69
30-35+

Women
20-29
40-43+

30-39
39-42+

40-49
37-40+

50-59
37-40

60-69
34-37+

Good

60-79

33-37

32-36

28-33

27-31

24-29

36-39

35-38

33-36

32-36

30-33

Aver

40-59

29-32

27-31

23-27

22-26

18-23

32-35

31-34

29-32

29-31

26-29

Low

20-39

23-28

21-26

16-22

15-21

14-17

26-31

25-30

24-28

23-28

23-25

0-19

<23

<21

<16

<15

<14

<26

<25

<24

<23

<23

At risk

Aerobic Capacity Norms1 (METs, one MET = 3.5 ml kg-1 min-1)

Gender/Age
Percentile
Excel 80-100

Men
20-29
14.9+

30-39
14.5

40-49
14.0

50-59
12.6

60-69
11.7

Women
20-29
12.6+

30-39
11.7

40-49
11.3

50-59
9.9

60-69
9.4

Good

60-79

13.5

12.6

12.6

11.3

10.3

11.3

10.3

9.9

9.0

8.1

Aver

40-59

12.2

11.7

11.3

10.3

9.4

10.3

9.4

9.0

8.1

7.2

Low

20-39

10.8

10.3

9.9

9.0

8.1

9.0

8.5

8.1

7.2

6.3

High risk 0-19

<10.8

<10.3

<9.9

<9.0

<8.1

<9.0

<8.5

<8.1

<7.2

<6.3

BLOOD TESTS
When coded as Routine/Preventive Services these blood tests are covered at 100% under our USU BCBS insurance plan. We encourage you to get these tests at your annual prevention exam, at a health
screening or health fair, or at the Student Health Center** (located just north of the stadium). Some
providers will require you to submit a BCBS reimbursement claim with your receipt (available at
www.usu.edu/wellness).
Student Health Center
Lab Manager: Janis Morris
435-797-3550
8:30am 10:30am
Tuesdays & Thursdays
$20 (12 hour fasting lipid panel)
$9 (glucose)