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Blood Pressure for Adults 18 Years or Older
Systolic BP (mm/hg)	Category	Diastolic BP (mm/hg)
<120	Normal	<80
120-139	Prehypertension	80-89
140-159	Stage one hypertension	90-99
>160	Stage two hypertension	>100
As recommended by the National Strength & Conditioning Association
For individuals not taking anti-hypertensive medication and not acutely ill.
When systolic and diastolic pressures fall into different categories, use the higher category for classification.

Norms for Resting Heart Rate (beats / min)

	Age
	18-25		26-35		36-45		46-55		56-65		>65
	M	F	M	F	M	F	M	F	M	F	M	F
Excellent	40-54	42-57	36-53	39-57	37-55	40-58	35-56	43-58	42-56	42-59	40-55	49-59
Good	57-59	59-63	55-59	60-62	58-60	61-63	58-61	61-64	59-61	61-64	57-61	60-64
Above average	61-65	64-67	61-63	64-66	62-64	65-67	63-65	65-69	63-65	65-68	62-65	66-68
Average	66-69	68-71	65-67	68-70	66-69	69-71	66-70	70-72	68-71	69-72	66-69	70-72
Below average	70-72	72-76	69-71	72-74	70-72	72-75	72-74	73-76	72-75	73-77	70-73	73-76
Poor	74-78	77-81	74-78	77-81	75-80	77-81	77-81	77-82	76-80	79-81	74-79	79-83
As recommended by the National Strength and Conditioning Association
Adopted by Golding 2000 (14)

Calculate BMI by dividing weight in pounds by height in inches squared and multiplying by a conversion factor of 703 as follows: [Weight in pounds ÷ (height in inches)2] x 703

Body Mass Index (BMI) Classification
BMI	Classification
Below 18.5	Underweight
18.5 to 24.9	Normal or healthy
25.0 to 29.9	Overweight
30 or higher	Obese
As recommended by the (ACSM) American College of Sports Medicine

Waist-to-Hip Ratio Norms

	RISK
Age	Low	Moderate	High	Very high
Men
20 - 29	< 0.83	0.83 – 0.88	0.89 – 0.94	> 0.94
30 - 39	< 0.84	0.84 – 0.91	0.92 – 0.96	> 0.96
40 - 49	< 0.88	0.88 – 0.95	0.96 – 1.00	> 1.00
50 – 59	< 0.90	0.90 – 0.96	0.97 – 1.02	> 1.02
60 – 69	< 0.91	0.91 – 0.98	0.99 – 1.03	> 1.03

Women
20 - 29	< 0.71	0.71 – 0.77	0.78 – 0.82	> 0.82
30 - 39	< 0.72	0.72 – 0.78	0.79 – 0.84	> 0.84
40 - 49	< 0.73	0.73 – 0.79	0.80 – 0.87	> 0.87
50 – 59	< 0.74	0.74 – 0.81	0.82 – 0.88	> 0.88
60 – 69	< 0.76	0.76 – 0.83	0.84 – 0.90	> 0.90
As established by the National Strength & Conditioning Association*

Percent body fat

Score / value	Age
Males	18 - 25	26 - 35	36 - 45	46 - 55	56 - 65	66+
Very lean	3-7	4-10	5-13	8-16	11-17	12-18
Lean (low)	8-10	11-13	15-17	17-19	19-21	19-20
Leaner than average	11-12	14-16	18-20	20-22	22-23	21-22
Average (mid)	13-15	17-19	21-22	23-24	24-25	23-24
Fatter than average	16-18	20-22	23-25	25-27	26-27	25-26
Fat (upper)	19-21	23-26	26-28	28-30	28-29	27-29
Overfat / obesity	23-35	27-38	29-39	31-40	31-40	30-39

Score / value	Age
Females	18 - 25	26 - 35	36 - 45	46 - 55	56 - 65	66+
Very lean	9-17	7-16	9-18	12-21	12-22	11-20
Lean (low)	18-19	18-20	19-22	23-25	24-26	22-25
Leaner than average	20-21	21-22	23-25	26-28	27-29	26-28
Average (mid)	22-23	23-25	26-28	29-30	30-32	29-31
Fatter than average	24-26	26-28	29-31	31-33	33-35	32-34
Fat (upper)	27-30	29-32	32-35	34-37	36-38	35-37
Overfat / obesity	32-43	34-46	37-47	39-50	39-49	38-45
As recommended by the National Strength & Conditioning Association

YMCA 3-Minute Step Test Recovery Heart Rate (bpm)

	Age
Rating	18 – 25	26 – 35	36 – 45	46-55	56 – 65	66+
MALE
Excellent	70 – 78	73 – 79	72 – 81	78 – 84	72 – 82	72 - 86
Good	82 - 88	83 - 88	86 - 94	89 - 96	89 - 97	89 - 95
↑ average	91 - 97	91 - 97	98 - 102	99 - 103	98 - 101	97 - 102
Average	101 - 104	101 - 106	105 - 111	109 - 115	105 - 111	104 - 113
↓ average	107 - 114	109 - 116	113 - 118	118 - 121	113 - 118	114 - 119
Poor	118 - 126	119 - 126	120 - 128	124 - 130	122 - 128	122 - 128
Very poor	131 - 164	130 - 164	132 - 168	135 - 158	131 - 150	133 - 152
FEMALE
Excellent	72 - 83	72 - 86	74 - 87	76 - 93	74 - 92	73 - 86
Good	88 - 97	91 - 97	93 - 101	96 - 102	97 - 103	93 - 100
↑ average	100 - 106	103 - 110	104 - 109	106 - 113	106 - 111	104 - 114
Average	110 - 116	112 - 118	111 - 117	117 - 120	113 - 117	117 - 121
↓ average	118 - 124	121 - 127	120 - 127	121 - 126	119 - 127	123 - 127
Poor	128 - 137	129 - 135	130 - 138	127 - 133	129 - 136	129 - 134
Very poor	142 - 155	141 - 154	143 - 152	138 - 152	142 - 151	135 - 151
*As established by the National Strength and Conditioning Association (NSCA)*

Sit-and-Reach Test

	AGE
	18 - 25		26 - 35		36 - 45		46 - 55		56 - 65		> 65
Percentile	M	F	M	F	M	F	M	F	M	F	M	F
90	22	24	21	23	21	22	19	21	17	20	17	20
80	20	22	19	21	19	21	17	20	15	19	15	18
70	19	21	17	20	17	19	15	18	13	17	13	17
60	18	20	17	20	16	18	14	17	13	16	12	17
50	17	19	15	19	15	17	13	16	11	15	10	15
40	15	18	14	17	13	16	11	14	9	14	9	14
30	14	17	13	16	13	15	10	14	9	13	8	13
20	13	16	11	15	11	14	9	12	7	11	7	11
10	11	14	9	13	7	12	6	10	5	9	4	9
These norms are based on a yardstick placed so that the “zero” point is set at 15 inches (38cm)

Partial Curl-Up test

	AGE (in years)
RATING	15 - 19	20 - 29	30 - 39	40-49	50 - 59	60 - 69
MEN
Excellent	25	25	25	25	25	25
Very good	23 – 24	21 – 24	18 – 24	18 – 24	17 – 24	16 – 24
Good	21 – 22	16 – 20	15 – 17	13 – 17	11 – 16	11 – 15
Fair	16 – 20	11 – 15	11 – 14	6 – 12	8 - 10	6 - 10
Need improvement	≤ 15	≤ 10	≤ 10	≤ 5	≤ 7	≤ 5
WOMEN
Excellent	25	25	25	25	25	25
Very good	22 – 24	18 – 24	19 – 24	19 – 24	19 – 24	17 – 24
Good	17 - 21	14 – 17	10 – 18	11 – 18	10 – 18	8 – 16
Fair	12 - 16	5 – 13	6 – 9	4 – 10	6 – 9	3 – 7
Need improvement	≤ 11	≤ 4	≤ 5	≤ 3	≤ 5	≤ 2
Adopted from American College of Sports Medicine

Prone Double Straight-Leg Raise (in seconds)

	Age group
	19 – 29		30 – 39		40 – 49		50 – 59		60 – 69
Percentile	M	F	M	F	M	F	M	F	M	F
75	130	126	123	111	95	87	80	83	60	40
50	88	74	73	73	55	45	48	37	22	23
25	55	49	45	45	35	29	22	18	11	7
As recommended by the National Strength & Conditioning Association

YMCA Bench Press Test

	AGE
	18 - 25		26 - 35		36 - 45		46 - 55		56 - 65		≥ 65
PERCENTILE	M	F	M	F	M	F	M	F	M	F	M	F
90	44	42	41	40	36	33	28	29	24	24	20	18
80	37	34	33	32	29	28	22	22	20	20	14	14
70	33	28	29	28	25	24	20	18	14	14	10	10
60	29	25	26	24	22	21	16	14	12	12	10	8
50	26	21	22	21	20	17	13	12	10	9	8	6
40	22	18	20	17	17	14	11	9	8	6	6	4
30	20	16	17	14	14	12	9	7	5	5	4	3
20	16	12	13	12	10	8	6	5	3	3	2	1
10	10	6	9	6	6	4	2	1	1	1	1	0
Score = number of reps completed in 1 minute using 80 lb. barbell (men) / 35 lb. barbell ( women)
*As recommended by the National Strength & Conditioning Association (NSCA)*

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Systolic BP (mm/hg)

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Diastolic BP (mm/hg)