Physical

Now that we are familiar with some methods of testing our physical fitness levels, we need to know how to interpret the results. It's this comparison of results to normative data that shows us where our individual strengths and weaknesses lie. From it, we can set our goals for improvement accordingly and plan activities to help us meet them.

For those who don't believe in modesty, it's also worth mentioning that comparison of performance to the norms tells you what bragging rights you have.

The following test results attempt to portray a populational average. Gender differences have been accounted for, but note that age has not been for many tests. The simplest way account for age is to expect a general trend of poorer results with older ages. Make sure to take that into account when making any comparisons.

Cardiovascular Stamina:

• Timed Run Of 12 Minutes:

  Age-independent male average is 1.75 miles.
  Age-independent female average is 1.46 miles.

• Distance Run Of 1.5 Miles:
  

  Age-independent male average is 10 minutes. Age-independent female average is 12 minutes 24 seconds.

• Distance Run Of 2 Miles:

  Age-independent male average is 14 minutes 17 seconds.
  Age-independent female average is 17 minutes 47 seconds.

Muscular Stamina:

• Sit-Ups In 60 Seconds:

  Age-independent male average is 40-50 sit-ups.
  Age-independent female average is 35-48 sit-ups.

Push-Ups Until Exhaustion:

Males 13-35 years average ~40 push-ups.
Females 13-35 years average ~24 push-ups.

• Chin-Ups Until Exhaustion:

  Teenage males average 6-8 chins.
  Teenage females average 3-4 chins.

• Squats Until Exhaustion:

  Males younger than 40 average 30-38 squats.
  Females younger than 40 average 22-32 squats.

Muscular Strength:

• Vertical Jump Distance:

  Teenage males average 40-50 centimeters.
  Teenage females average 36-46 centimeters.
  Adult males average 55 centimeters.
  Adult females average 45 centimeters.

• Long Jump Distance:

  Teenage males average 1.8 meters.
  Teenage females average 1.5 meters.
  Adult males average 2.5 meters.
  Adult females average 2.2 meters.

• Max Bench Press Weight:

  Males average 100%-120% of personal body weight.
  Females average 60%-70% of personal body weight.

• Max Leg Press Weight:

  Males average 183%-200% of personal body weight.
  Females average 135%-153% of personal body weight.

• Max Grip Strength:

  Males average 105 pounds.
  Females average 60 pounds.

Agility:

• Shuttle Run Score:

  Males average 8 levels and 5 shuttles successfully completed.
  Females average about 7 levels of completion.

• Illinois Agility Run Time:

  Teenage males average 17 seconds.
  Teenage females average 20 seconds.

Flexibility:

• Sit & Reach Distance Beyond Toes:

  Males average 0-5 centimeters.
  Females average 1-10 centimeters.

• Shoulder Flex String Distance:

  Males average 13 inches.
  Females average 11.5 inches.

Balance:

• Stork Stance Holding:

  Males average 31-40 seconds.
  Females average 16-22 seconds.

Reactions:

• Ruler Drop Distance:

  Average is 15.9 - 20.4 centimeters.

Speed/Power:

• 35 Meter Sprint Time:

  Male average is 5.10-5.29 seconds.
  Female average is 5.60-5.89 seconds.

• 40 Meter Sprint Time:

  Male (age 17+) average is 6.04 seconds.
  Female (age 17+) average is 7.12 seconds.

• 50 Yard Sprint Time:

  Male (age 17+) average is 6.61 seconds.
  Female (age 17+) average is 7.83 seconds.

Lung Capacity:

To determine theoretical lung capacity, measured in liters, one can use the formula V = 0.041* h - 0.018 * a - 2.69. Where "V" is lung capacity, "h" is height in centimeters, and "a" is age in years. Comparing a value found through experiment to this theoretical value would let a person know how they stand against the average.

General Health:

Body Fat Percentage:

Male (age 20-40) average is 13%-17%.
Female (age 20-40) average is 19%-23%.

Resting Heart Rate:

Adult males average 72 beats per minute.
Adult females average 76-80 beats per minute.