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    Norma Segak Dewasa

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    cody_bowlsmalaysia
    The document provides physical fitness test norms for adults in various age groups. It includes tables with classification ranges for: 1. Heart rate results from the 3-minute step test taken 1 minute after exercise. 2. Push-up results classified as excellent, above average, average, below average, or poor. 3. Curl-up results classified as excellent, very good, good, fair, or needs improvement. 4. Sit-and-reach test results classified as excellent, above average, average, below average, or poor.

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    Norma Segak Dewasa

    Uploaded by

    cody_bowlsmalaysia
    661 views4 pages
    The document provides physical fitness test norms for adults in various age groups. It includes tables with classification ranges for: 1. Heart rate results from the 3-minute step test taken 1 minute after exercise. 2. Push-up results classified as excellent, above average, average, below average, or poor. 3. Curl-up results classified as excellent, very good, good, fair, or needs improvement. 4. Sit-and-reach test results classified as excellent, above average, average, below average, or poor.

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    NORMA SEGAK DEWASA

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    The document provides physical fitness test norms for adults in various age groups. It includes tables with classification ranges for: 1. Heart rate results from the 3-minute step test taken 1 minute after exercise. 2. Push-up results classified as excellent, above average, average, below average, or poor. 3. Curl-up results classified as excellent, very good, good, fair, or needs improvement. 4. Sit-and-reach test results classified as excellent, above average, average, below average, or poor.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    661 views4 pages

    Norma Segak Dewasa

    Uploaded by

    cody_bowlsmalaysia
    The document provides physical fitness test norms for adults in various age groups. It includes tables with classification ranges for: 1. Heart rate results from the 3-minute step test taken 1 minute after exercise. 2. Push-up results classified as excellent, above average, average, below average, or poor. 3. Curl-up results classified as excellent, very good, good, fair, or needs improvement. 4. Sit-and-reach test results classified as excellent, above average, average, below average, or poor.

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    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 > 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 85 – 93 86 – 94 89 – 98 94 – 101 95 – 100 93 – 102
    Average
    Average 94 – 100 95 – 102 99 – 105 102 – 111 101 – 109 103 – 110
    Below 101 – 107 103 – 110 106 – 113 112 – 119 110 – 117 111 – 118
    Average
    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

    1
    Table 4 – 7 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

    2
    Table 4 – 6 Classifications for 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

    3
    Table 4 – 8 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
    Above 94 – 102 93 – 101 97 – 104 102 – 110 104 – 111 102 – 111
    Average
    Average 103 – 102 – 110 105 – 112 111 – 118 112 – 118 112 – 121
    110
    Below Average 111 – 120 111 – 119 113 – 120 119 – 124 119 – 127 122 – 126
    Poor 121 – 118 – 129 121 – 132 125 – 132 128 – 135 127 – 133
    131
    Very Poor 132 – 130 – 171 133 – 169 133 – 171 136 – 174 134 – 155
    169

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