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PHYSICAL FITNESS ASSESSMENT
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Name: Teacher: Period:

Aerobic Fitness Test (VO2Max Information)

Multistage Fitness Test
 
Level
Shuttle
VO2Max
 Find your VO2 Max
Rating
Age Very Poor Poor Fair Good Excellent Superior
Females 13-19 <25.0 25.0 - 30.9 31.0 - 34.9 35.0 - 38.9 39.0 - 41.9 >41.9
Males 13-19 <35.0 35.0 - 38.3 38.4 - 45.1 45.2 - 50.9 51.0 - 55.9 >55.9

Cooper 12 minute Run Test
 
Rating
Excellent
Above Average
Average
Below Average
Poor
Men (13-14)
> 2700m
2400 -2700m
2200-2399m
2100-2199m
< 2100m
Women (13-14)
> 2000m
1900-2000m
1600-1899m
1500-1599m
< 1500m
Men (15-16)
>2800m
2500-2800m
2300-2499m
2200-2299m
<2200m
Women (15-16)
>2100m
2000-2100m
1700-1999m
1600-1699m
<1600m
Men (17-20
>3000m
2700-3000m
2500-2699m
2300-2499m
<2300m
Women (17-20)
>2300m
2100-2300m
1800-2099m
1700-1799m
<1700m
Distance
Rating:
VO2Max
Rating:
VO2 max Calculator

An estimate of your Vo2 max can be calculated as follows:

VO2 max Calculator

For an estimate of your VO2 max enter the total distances covered and then select the 'Calculate' button.
 
Distance
 meters  VO2 Max mls/kg/min 


Body Composition Test   (Additional body composition information)
 
Bioelectric Impedance Scale
 
Enter your weight:
Enter your body fat %
Ratings
General Population
Athletes
 
Males
Female
Males
Females
Lean
< 12
< 17
< 7
< 12
Acceptable
12-21
17-28
7-15
12-25
Moderately Overweight
21-26
28-33
 
  
Overweight
> 26
 > 33
 > 15
 > 25

Enter your rating: 

Body Mass Index
 
BMI =[Weight in pounds divided by height, divided by height x 703]
Example: A 210 pound boy is 6 feet tall
BMI = 210 pounds divided by 72 inches, divided by 72 inches, multiplied by 703 = 28.5

Your BMI =
Weight:pounds divided by Height:Ft. In. multiplied by 703 = 
Body Mass Index = 
Your BMI Rating = 
RATINGS
BMI
Underweight
<20
Healthy Range
20-25
Overweight
25-30
Obese
>30
Muscular Strength Test
Upper Body
Bench Press   1 Rep Max
Incline Press1 Rep Max 
Lower Body
Parallel Squats 1 Rep Max
Safety Squats1 Rep Max 

Muscular Power Test
 
Information about the Vertical Jump

Enter your Vertical Jump measurement: 

RATING
MALES inches
FEMALES inches
Excellent
>28
>24
Very Good
24-27
20-23
Above Average
20-23
16-19
Average
16-22
12-15
Below Average
12-15
8-11
Poor
8-11
4-10
Very Poor
<8
<4

Enter your rating: 

Information about Standing Long Jump

Enter your Standing Long Jump measurement:
 
RATING
MALES
FEMALES
Excellent
>8 ft 3 in
>6 ft 7 in
Very Good
7 ft 10 in - 8 ft 2 in
6 ft 3 in - 6 ft 6 in
Above Average
7 ft 7 in - 7 ft 9 in
5 ft 11 in - 6 ft 2 in 
Average
7 ft 3 in - 7 ft 6 in
5 ft 7 in - 5 ft 10 in
Below Average
6 ft 11 in - 7 ft 2 in
5 ft 3 in - 5 ft 6 in
Poor
6 ft 3 in - 6 ft 10 in
4 ft 8 in - 5 ft 2 in
Very Poor
<6 ft 2 in
<4 ft 7 in

Enter your rating: 

Power Clean1 Rep Max 


Muscular Endurance

Abdominal

Sit-up Test Information

Enter your Sit-up test Score: 
 
Rating
Excellent
Good
Above Average
Average
Below Average
Poor
Very Poor
Men (18-25)
> 49
44-49
39-43
35-38
31-34
25-30
<25
Women (18-25)
>43
37-43
33-36
29-32
25-28
18-24
<18

Enter your rating: 

Upper Body

Push-up Test Information

Enter your Push-up test score: 
 
Rating
Excellent
Good
Above Average
Average
Below Average
Poor
Very Poor
Men (17-19)
> 56
47-56
35-46
19-34
11-18
4-10
<4
Women (17-19)
>35
27-35
21-27
11-20
6-10
2-5
<1

Enter your rating: 

Lower Body

Squat Test Information

Enter your Squat test score: 
 
Rating
Excellent
Good
Above Average
Average
Below Average
Poor
Very Poor
Men (17-19)
> 49
44-49
39-43
35-38
31-34
25-30
<25
Women (17-19)
>43
37-43
33-36
29-32
25-28
18-24
<18

Enter your rating: 

Flexibility Test

Lower Body

Sit and reach test information
Enter your Sit and Reach test score: 
Rating
Super
Excellent
Good
Average
Fair
Poor
Very Poor
Men 
> +27
+17 to +27
+6 to +16
0 to +5
-8 to -1
-19 to -9
< -20
Women
> +30
+21 to +30
+11 to +20
+1 to +10
-7 to 0
-14 to -8
< -15

Enter your rating: 

Blood Pressure Test

Enter your Systolic Pressure:   Rating: 

Enter your Diastolic Pressure:   Rating: 
 
RATINGS:
Normal
Acceptable
Borderline
High
SYSTOLIC
<120
120 -139
140-160
>160
DIASTOLIC
<80
80 - 84
85-95
>95

Training Heart Rate

Maximum Heart Rate = 220 – Age

Resting Heart Rate = 

Training Heart Rate = Max Heart Rate – Resting Heart Rate x Intensity + Resting Heart Rate

Example:  John is a 16 yrs old, has a resting heart rate of 70 beat/min and he wants to work at an average fitness level program (his intensity level will be 60%-80%.)
 

John’s Minimum Training Heart Rate:
220 – 16 (Age) = 204
204 – 70 (Resting Heart Rate) = 134
134 x .60 (Minimum Intensity) + 70 (Resting Heart Rate) = 150
 
John’s Maximum Training Heart Rate:
220 – 16 (Age) = 204
204 – 70 (Resting Heart Rate) = 134
134 x .80 (Maximum Intensity) + 70 (Resting Heart Rate) = 177
John’s training Heart rate zone will be 150 – 177 beats per minute.
Your Minimum Training Heart Rate: beats per minute
Your Maximum Training Heart Rate:  beats per minute
Your Training Heart Rate Zone will be: (minimum heart rate) to (maximum heart rate) beats per minute


When you are finished filling in this Physical Fitness Assessment form,
PRINT IT AND TURN IT IN TO YOUR TEACHER.