Personal Training Fitness Assessment Page 2
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5Body Composition measures the ratio of lean body mass to fat mass with skin fold measurements. We strongly
suggest wearing comfortable, loose fitting clothing (shorts and a t-shirt). Body composition measurements are
most accurate when taken first thing in the morning before consuming any food or drink.
The Sit-Up and Push-Up Tests test the ability of your muscles to exert force over and extended period of time.
The Step Test estimates your aerobic fitness level by performing a 3-minute step test on a 12-inch step.
The Sit and Reach test is the most common way to measure lower back and hamstring flexibility. You will be
well warmed up by the time you do the sit and reach test. Place the ruler on the ground between your legs (0
end lined up with your feet) or on the top of the step. Place one hand on top of the other, then reach slowly
forward. At the point of your greatest reach, hold for a couple of seconds, and we will measure how far you
have reached. You will have 2 practice reaches, then on the third hold your reach for 3 seconds.
What Your Sit and Reach Test Results Mean: sit-and-reach results compare your own flexibility over time as
well as comparing your score to norms, or averages, for your gender and age. Adequate flexibility is being able
to reach your toes while keeping your legs straight. If you can’t reach your toes (the 0 mark on the ruler), your
flexibility is less than recommended.
MEN
WOMEN
Super
> + 10.5
> + 11.5
Excellent
+ 6.5 to + 10.5
+ 8.0 to +11.5
Good
+ 2.5 to + 6.0
+ 4.5 to +7.5
Average
0 to + 2.0
+ 0.5 to + 4.0
Fair
-3.0 to – 0.5
-2.5 to 0
Poor
-7.5 to -3.5
-6.0 to -3.0
Very Poor
< -7.5
< -6.0
Your maximum heart rate is about 220 minus your age. The figures below are averages, so use them as general
guidelines.
AGE
TARGET HR ZONE
AVERAGE MAXIMUM
50-85%
HEART RATE 100%
20 years
100–170 beats per minute
200 beats per minute
25 years
98–166 beats per minute
195 beats per minute
30 years
95–162 beats per minute
190 beats per minute
30 years
93–157 beats per minute
185 beats per minute
40 years
90–153 beats per minute
180 beats per minute
45 years
88–149 beats per minute
175 beats per minute
50 years
85–145 beats per minute
170 beats per minute
55 years
83–140 beats per minute
165 beats per minute
60 years
80–136 beats per minute
160 beats per minute
65 years
78–132 beats per minute
155 beats per minute
70 years
75–128 beats per minute
150 beats per minute
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