YMCA 3-Minute Step Test Postexercise 1-Minute Heart Rate (bpm)

Age 18 – 25 26 – 35 36 – 45 46 – 55 56 – 65 > 65
Male
Excellent 50 – 76 51 – 76 49 – 76 56 – 82 60 – 77 59 – 81
Good 77 – 84 77 – 85 77 – 88 83 – 93 78 – 94 82 – 92
Above Average 85 – 93 86 – 94 89 – 98 94 – 101 95 – 100 93 – 102
Average 94 – 100 95 – 102 99 – 105 102 – 111 101 – 109 103 – 110
Below Average 101 – 107 103 – 110 106 – 113 112 – 119 110 – 117 111 – 118
Poor 108 – 119 111 – 121 114 – 124 120 – 126 118 – 128 119 – 126
Very Poor 120 – 157 122 – 161 125 – 163 127 – 171 129 – 154 127 – 151
Female
Excellent 52 – 81 58 – 80 51 – 84 63 – 91 60 – 92 70 – 92
Good 82 – 93 81 – 92 85 – 96 92 – 101 93 – 103 93 – 101
Above Average 94 – 102 93 – 101 97 – 104 102 – 110 104 – 111 102 – 111
Average 103 – 110 102 – 110 105 – 112 111 – 118 112 – 118 112 – 121
Below Average 111 – 120 111 – 119 113 – 120 119 – 124 119 – 127 122 – 126
Poor 121 – 131 118 – 129 121 – 132 125 – 132 128 – 135 127 – 133
Very Poor 132 – 169 130 – 171 133 – 169 133 – 171 136 – 174 134 – 155

Push-up Norms (Nieman, 1999)

Age 15 – 19 20 – 29 30 – 39 40 – 49 50 – 59 60 – 69
Male
Excellent > 39 > 36 > 30 > 22 > 21 > 18
Above Average 29 – 39 29 – 35 22 – 29 17 – 21 13 – 20 11 – 17
Average 23 – 28 22 – 28 17 – 21 13 – 16 10 – 12 8 – 10
Below Average 18 – 22 17 – 21 12 – 16 10 – 12 7–9 5–7
Poor < 17 < 16 < 11 <9 <6 <4
Female
Excellent > 33 > 30 > 27 > 24 > 21 > 17
Above Average 25 – 32 21 – 29 20 – 26 15 – 23 11 – 20 12 – 16
Average 18 – 24 15 – 20 13 – 19 11 – 14 7 – 10 5 – 11
Below Average 12 – 17 10 – 14 8 – 12 5 – 10 2–6 1–4
Poor < 11 <9 <7 <4 <1 <1

Partial Curl-Ups (Nieman, 1999)

Needs
Age Excellent Very Good Good Fair Improvement
Women
15 – 19 25 23 – 24 21 – 22 16 – 20 < 15
20 – 29 25 23 – 24 19 – 22 13 – 18 < 12
30 – 39 25 22 – 24 16 – 21 11 – 15 < 10
40 – 49 25 21 – 24 13 – 20 6 – 12 <5
50 – 59 25 16 – 24 9 – 15 4–8 <3
60 – 69 > 18 11 – 17 6 – 10 2–5 <1
Men
15 – 19 25 23 – 24 21 – 22 16 – 20 < 15
20 – 29 25 23 – 24 21 – 22 13 – 20 < 12
30 – 39 25 23 – 24 21 – 22 13 – 20 < 12
40 – 49 25 22 – 24 16 – 21 11 – 15 < 10
50 – 59 25 19 – 24 14 – 19 9 – 13 <8
60 – 69 25 16 – 24 10 – 15 4–9 <3

20
Sit-and Reach Test Norms (Nieman, 1999)
Age 15 – 19 20 – 29 30 – 39 40 – 49 50 – 59 60 – 69
Male
Excellent > 39 > 40 > 38 > 35 > 35 > 33
Above Average 34 – 38 34 – 39 33 – 37 29 – 34 28 – 34 25 – 32
Average 29 – 33 30 – 33 28 – 32 24 – 28 24 – 27 20 – 24
Below Average 24 – 28 25 – 29 23 – 27 18 – 23 16 – 23 15 – 19
Poor < 23 < 24 < 22 < 17 < 15 < 14
Female
Excellent > 43 > 41 > 41 > 38 > 39 > 35
Above Average 38 – 42 37 – 40 36 – 40 34 – 37 33 – 38 31 – 34
Average 34 – 37 33 – 36 32 – 35 30 – 33 30 – 32 27 – 30
Below Average 29 -33 28 – 32 27 – 31 25 – 29 25 – 29 23 – 26
Poor < 28 < 27 < 26 < 24 < 24 < 23

21