NORMA SEGAK DEWASA

Table 4 – 4 YMCA 3-Minute Step Test Postexercise 1-Minute Heart Rate (bpm)

Age 18 – 25 26 – 35 36 – 45 46 – 55 56 – 65 > 65Male

Excellent 50 – 76 51 – 76 49 – 76 56 – 82 60 – 77 59 – 81Good 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

Average101 – 107 103 – 110 106 – 113 112 – 119 110 – 117 111 – 118

Poor 108 – 119 111 – 121 114 – 124 120 – 126 118 – 128 119 – 126Very Poor 120 – 157 122 – 161 125 – 163 127 – 171 129 – 154 127 – 151

FemaleExcellent 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

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Table 4 – 7 Push-up Norms (Nieman, 1999)

Age 15 – 19 20 – 29 30 – 39 40 – 49 50 – 59 60 – 69Male

Excellent > 39 > 36 > 30 > 22 > 21 > 18Above 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 – 10Below Average 18 – 22 17 – 21 12 – 16 10 – 12 7 – 9 5 – 7

Poor < 17 < 16 < 11 < 9 < 6 < 4Female

Excellent > 33 > 30 > 27 > 24 > 21 > 17Above 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 – 11Below Average 12 – 17 10 – 14 8 – 12 5 – 10 2 – 6 1 – 4

Poor < 11 < 9 < 7 < 4 < 1 < 1

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Table 4 – 6 Classifications for Partial Curl-Ups (Nieman, 1999)

Age Excellent Very Good Good FairNeeds

ImprovementWomen

15 – 19 25 23 – 24 21 – 22 16 – 20 < 1520 – 29 25 23 – 24 19 – 22 13 – 18 < 1230 – 39 25 22 – 24 16 – 21 11 – 15 < 1040 – 49 25 21 – 24 13 – 20 6 – 12 < 550 – 59 25 16 – 24 9 – 15 4 – 8 < 360 – 69 > 18 11 – 17 6 – 10 2 – 5 < 1

Men15 – 19 25 23 – 24 21 – 22 16 – 20 < 1520 – 29 25 23 – 24 21 – 22 13 – 20 < 1230 – 39 25 23 – 24 21 – 22 13 – 20 < 1240 – 49 25 22 – 24 16 – 21 11 – 15 < 1050 – 59 25 19 – 24 14 – 19 9 – 13 < 860 – 69 25 16 – 24 10 – 15 4 – 9 < 3

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Table 4 – 8 Sit-and Reach Test Norms (Nieman, 1999)

Age 15 – 19 20 – 29 30 – 39 40 – 49 50 – 59 60 – 69Male

Excellent > 39 > 40 > 38 > 35 > 35 > 33Above

Average34 – 38 34 – 39 33 – 37 29 – 34 28 – 34 25 – 32

Average 29 – 33 30 – 33 28 – 32 24 – 28 24 – 27 20 – 24Below Average 24 – 28 25 – 29 23 – 27 18 – 23 16 – 23 15 – 19

Poor < 23 < 24 < 22 < 17 < 15 < 14Female

Excellent > 43 > 41 > 41 > 38 > 39 > 35Above

Average38 – 42 37 – 40 36 – 40 34 – 37 33 – 38 31 – 34

Average 34 – 37 33 – 36 32 – 35 30 – 33 30 – 32 27 – 30Below Average 29 -33 28 – 32 27 – 31 25 – 29 25 – 29 23 – 26

Poor < 28 < 27 < 26 < 24 < 24 < 23Above

Average94 – 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

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