The CORPORATE FITNESS ASSESSMENT programme aims at helping individuals assess his/her fitness level(s). Benefits of this programme include:

• Knowing your current fitness status
• Diagnose specific weaknesses
• Evaluation of programme
• Predict future performance and potential
• Motivational tool
• Educating the concepts of physical fitness
• Risk stratification

Participants can choose from the following forms of assessment:



1. FITNESS ASSESSMENT - WALK is an ideal starting point for anyone seeking an active and healthy lifestyle. It asseses an individual's fitness level over a 2km walk. It is also prescribed as a basic exercise for all Singaporeans, especially those who are mostly inactive in most sports or lead a sedentary lifestyle.

It is also ideal for senior citizens and housewives starting out on their individual assessments.
The Walk is normally conducted on a 400m track where the participants walk briskly and at an even pace for 5 laps. The time taken to complete, together with the participant's heart rate at the end of the walk, his/her height, weight and age, are used to compute and evaluate the 'Fitness Category' achieved (see below).
 Formula for Calculating your Fitness Index
Men:
420 + (Age x 0.2) - (Walking Time x 11.6) - (BMI x 2.6) - (Heart Rate x 0.56)
Women:
304 + (Age x 0.4) - (Walking Time x 8.5) - (BMI x 1.1) - (Heart Rate x 0.32)
 
 Fitness Category
The fitness index indicates your fitness category with respect to persons of the same age (20 - 60 years)
Fitness Index
Fitness Category
<70
Need Improvement
70 - 89
Fair
90 - 110
Good (Bronze)
111 - 130
Very Good (Silver)
>130
Excellent (Gold)
 
 Calculation of Recommended Intensity
Frequency, duration and intensity of exercise are very important considerations:
Frequency: 
 3 to 5 times a week
Duration: 
 Perferably between 30 - 60 minutes
Intensity: 
 60 - 90% of your maximum heart rate (MHR), unless otherwise indicated by your doctor. This is actually equivalent to exercising till you begin to sweat and breath deeply without being breathless or developing any medical problems ( e.g. chest pains, breathlessness, giddiness.
   
Predicted MHR = (220 - Age in years) ± 10 beats per minute
 
Age
MHR
Exercise Heart Rate Range at 60 - 90% MHR
20
200
120 - 180
30
190
115 - 170
40
180
110 - 160
50
170
100 - 150
60
160
95 - 145
 
 Precautions
This assessment is intended only for those who have no significant medical problems (including recent infections or injuries).
 

2. FITNESS ASSESSMENT - RUN is an excellent way to measure cardiorespiratory (aerobic) fitness. It covers 2.4km and it is possible to assess your physical condition in terms of cardiovascular fitness based on the time taken to complete the distance.

The Run is normally conducted on a 400m track where the participants run continuously at a personal best pace for 6 laps. The time taken to complete the distance is used to determine the award based on the aerobic fitness classification tables (below).
 Classification Tables
MALE
Award/Age
Under 30
30 - 39
40 - 49
50+
Bronze
10:46 - 12:00
11.01 - 12:30
11:31 - 3:00
12:31 - 14:30
Silver
9:45 - 10:45
10:00 - 11:00
10:30 - 11:30
11:00 - 12:30
Gold
< 9:45
< 10:00
<10:30
<11:00
 
FEMALE
Award/Age
Under 30
30 - 39
40 - 49
50+
Bronze
13:31 - 15:54
14.31 - 16:30
15:56 - 17:30
16:31 - 19:00
Silver
12:30 - 13:30
13:00 - 14:30
13:45 - 15:55
14:30 - 16:30
Gold
< 12:30
< 13:00
<13:45
<14:30
 
 Calculation of Recommended Intensity
Frequency, duration and intensity of exercise are very important considerations:
Frequency: 
 3 to 5 times a week
Duration: 
 Perferably between 30 - 60 minutes
Intensity: 
 60 - 90% of your maximum heart rate (MHR), unless otherwise indicated by your doctor. This is actually equivalent to exercising till you begin to sweat and breath deeply without being breathless or developing any medical problems ( e.g. chest pains, breathlessness, giddiness.
   
Predicted MHR = (220 - Age in years) ± 10 beats per minute
 
Age
MHR
Exercise Heart Rate Range at 60 - 90% MHR
20
200
120 - 180
30
190
115 - 170
40
180
110 - 160
50
170
100 - 150
60
160
95 - 145
 
 Precautions
This assessment is intended only for those who have no significant medical problems (including recent infections or injuries) and who have been exercising regularly or training for this test for at least 4 - 6 weeks. Those who are above 35 years of age or are not sure of their health status or fitness are advised to consult a doctor before commencing training or attempting the Run.
 



3. FITNESS ASSESSMENT - NAPFA contains 6 test items that measure both health-related components of fitness (i.e. cardiorespiratory or aerobic fitness, muscular strength and flexibility) as well as performance related fitness components (i.e. muscular endurance, muscular power, agility and speed). This assessment is useful in gauging one's level of overall fitness at any time. It is particularly helpful in identifying areas of weakness for remedial work and for evaluating the effectiveness of an exercise program that preceeds the test.

It could also be used as a general test of fitness for safe participation in sports..

 Overview of The NAPFA test (6 items)
Test #1: Maximum number of Bent Knee Sit-ups in 1 minute, as a measure of anterior abdominal strength and endurance.
 
Test #2: Better of two consecutive Standing Broad Jump distances, as a measure of lower and extensor muscular power.
 
Test #3: Better of two consecutive Sit and Reach distances, as a measure of forward trunk flexibility, hip flexion and hamstring muscle stretch.
 
Test #4: Maximum number of Pull-Ups in 30 seconds (for male 15 years and above); maximum number of inclined Pull-Ups in 30 seconds (for male below 15 years and all females), as a measure of upper limb muscular strength and endurance.
 
Test #5: Faster of two attempts to complete a 4 x 10 m Shuttle Run, as a measure of general speed, agility and coordination.
 
Test #6: Minimum time taken to complete a 2.4km Run/Walk on a firm and level surface, as a measure of cardiorespiratory endurance (or aerobic) fitness and lower limb muscular endurance.
 
 General Test Rules
1. All the six test items must be completed in one single session.
 
2. The 6th test items (i.e. the 2.4km Run/Walk) must be attempted last; any of the above five test items may be attempted first but in the given order (see above).
 
3. A maximum of 2-5 minutes rest is permitted between any two tests (for the first 5 test items); a 15 - 30 minute rest is permitted before the 6th test item.
 
4. Warm-up and cool-down exercises are recommended.
 
5. Attire: sports outfit, i.e. short-sleeved t-shirt, shorts (or track suit bottom), and jogging/training shoes.
 
 Basis of Award
For all age groups, the performance score in each test item is graded A to E with corresponding point values of 5 to 1. The requirements for each of the three NAPFA Awards, i.e. Gold, Silver and Bronze, are as follows:
Gold Award : 
 At least C grade performance in all 6 test items and a total of 21 or more points
Silver Award : 
 At least D grade performance in all 6 test items and a total of 15 or more points
Bronze Award : 
 At least E grade performance in all 6 test items and a total of 6 or more points
 
 NAPFA Standards for Males
Age
Group 		Grade Points Sit-ups
in 1 min 		Standing
Broad
Jump
Distance 		Sit &
Reach
Distance 		No. of
Inclined
Pull-ups 		4 x 10m
Shuttle
Run Time 		2.4 km
Run/Walk
time
(min : sec)
12
years
of age
A
5
> 41
> 202 cm
> 39 cm
> 24
< 10.4 sec
< 12:01
B
4
36 - 41
189 - 202
36 - 39
21 - 24
10.4 - 10.9
12:01 - 13:10
C
3
 32 - 35
176 - 188
32 - 35
16 - 20
11.0 - 11.3
13:11 - 14:20
D
2
 27 - 31
163 - 175
28 - 31
11 - 15
11.4 - 11.7
14:21 - 15:30
E
1
 22 - 26
150 - 162
23 - 27
5 - 10
11.8 - 12.2
15:31 - 16:50
13
years
of age
A
5
>42
>214 cm
>41cm
>25
<10.3sec
< 11:31
B
4
38 - 42
202 - 214
38 - 41
22 - 25
10.3 - 10.7
11:31 - 12:30
C
3
34 - 37
189 - 201
34 - 37
17 - 21
11.8 - 11.1
12:31 - 13:40
D
2
29 - 33
176 - 188
30 - 33
12 - 16
11.2 - 11.5
13:41 - 14:50
E
1
25 - 28
164 - 175
25 - 29
7 - 11
11.6 - 11.9
14:51 - 16:00
14
years
of age
A
5
>42
>225 cm
> 43 cm
> 26
< 10.2 sec
< 11:01
B
4
40 - 42
216 - 225
40 - 43
23 - 26
10.2 - 10.4
11:01 - 12:00
C
3
37 - 39
206 - 215
36 - 39
18 - 22
10.5 - 10.8
12:01 - 13:00
D
2
33 - 36
196 - 205
32 - 35
13 - 17
10.9 - 11.2
13:01 - 14:10
E
1
29 - 32
186 - 195
27 - 31
8 - 12
11.3 - 11.6
14:11 - 15:20
15
years
of age
A
5
>42
>237 cm
> 45 cm
> 7
< 10.2 sec
< 10:41
B
4
40 - 42
228 - 237
42 - 45
6 - 7
10.2 - 10.3
10:41 - 11:40
C
3
37 - 39
218 - 227
38 - 41
5
10.4 - 10.5
11:41 - 12:40
D
2
34 - 36
208 - 217
34 - 37
3 - 4
10.6 - 10.9
12:41 - 13:40
E
1
30 - 33
198 - 207
29 - 33
1 - 2
11.0 - 11.3
13:41 - 14:40
16
years
of age
A
5
>42
>245 cm
> 47 cm
> 8
<10.2sec
< 10:31
B
4
40 - 42
236 - 245
44 - 47
7 - 8
10.2 - 10.3
10:31 - 11:30
C
3
37 - 39
226 - 235
40 - 43
5 - 6
10.4 - 10.5
11:31 - 12:20
D
2
34 - 36
216 - 225
36 - 39
3 - 4
10.6 - 10.7
12:21 - 13:20
E
1
31 - 33
206 - 215
31 - 35
1 - 2
10.8 - 11.1
13:21 - 14:10
17
years
of age
A
5
>42
> 249 cm
> 48 cm
>9
<10.2sec
< 10:21
B
4
40 - 42
240 - 249
45 - 48
8 - 9
10.2 - 10.3
10:21 - 11:10
C
3
37 - 39
230 - 239
41 - 44
6 - 7
10.4 - 10.5
11:11 - 12:00
D
2
34 - 36
220 - 229
37 - 40
4 - 5
10.6 - 10.7
12:01 - 12:50
E
1
31 - 33
210 - 219
32 - 36
2 - 3
10.8 - 10.9
12:51 - 13:40
18
years
of age
A
5
>42
>251 cm
>50cm
>10
<10.2sec
< 10:21
B
4
40 - 42
242 - 251
45 - 48
9 - 10
10.2 - 10.3
10:21 - 11.10
C
3
37 - 39
232 - 241
41 - 44
7 - 8
10.4 - 10.5
11:11 - 11:50
D
2
34 - 36
222 - 231
37 - 40
5 - 6
10.6 - 10.7
11:51 - 12:40
E
1
31 - 33
212 - 221
32 - 36
3 - 4
10.8 - 10.9
12:41 - 13:30
19
years
of age
A
5

> 42

> 251 cm

> 48 cm
>10
<10.2sec

< 10:21

B
4

40 - 42

242 - 251

45 - 48

9 - 10

10.2 - 10.3

10:21 - 11:00

C
3

37 - 39

232 - 241

41 - 44

7 - 8

10.4 - 10.5

11:01 - 11:40

D
2

34 - 36

222 - 231

37 - 40

5 - 6

10.6 - 10.7

11:41 - 12:30

E
1

31 - 33

212 - 221

32 - 36

3 - 4

10.8 - 10.9

12:31 - 13:20

20-24
years
of age
A
5
>39
>242 cm
> 47 cm
>10
<10.4sec
<10:21
B
4
37 - 39
234 - 242

44 - 47

9 - 10

10.4 - 10.5

10.4 - 10.5

C
3
34 - 36
225 - 233

40 - 43

7 - 8

10.6 - 10.7

10.6 - 10.7

D
2
31 - 33
216 - 224

36 - 39

5 - 6

10.8 - 10.9

10.8 - 10.9

E
1
28 - 30
207 - 215

32 - 35

3 - 4

11.0 - 11.1

11.0 - 11.1

25-34
years
of age
A
5
>36
>233 cm
> 44 cm
>8
<10.6sec
<11:01
B
4
34 - 36
225 - 233
41 - 44
7 - 8
10.6 - 10.7
11:01 - 11:40
C
3
31 - 33
216 - 224
37 - 40
5 - 6
10.8 - 10.9
11:41 - 12:20
D
2
28 - 30
207 - 215
33 - 36
3 - 4
11.0 - 11.1
12:21 - 13:00
E
1
25 - 27
198 - 206
29 - 32
1 - 2
11.2 - 11.3
13:01 - 13:40
35-44
years
of age
A
5
>33
>224 cm
> 42 cm
>6
<10.8sec
<11:41
B
4
31 - 33
216 - 224
39 - 42
5 - 6
10.8 - 10.9
11:41 - 12:20
C
3
28 - 30
207 - 215
35 - 38
3 - 4
11.0 - 11.1
12:21 - 13:00
D
2
25 - 27
198 - 206
31 - 34
2
11.2 - 11.3
13:01 - 13:40
E
1
22 - 24
189 - 197
27 - 30
1
11.4 - 11.5
13:41 - 14:20
45-54
years
of age
A
5
>30
>206 cm
> 40 cm
>4
<11.2sec
<12:21
B
4
28 - 30
198 - 206
37 - 40
4
11.2 - 11.3
12:21 - 13:00
C
3
25 - 27
189 - 197
33 - 36
3
11.4 - 11.5
13:01 - 13:40
D
2
22 - 24
180 - 188
29 - 32
2
11.6 - 11.7
13:41 - 14:20
E
1
19 - 21
171 - 179
25 - 28
1
11.8 - 11.9
14:21 - 15:00
55
years
of age
and
above
A
5
>27
>197 cm
> 40 cm
>3
<11.4sec
<13:01
B
4
25 - 27
189 - 197
37 - 40
3
11.4 - 11.5
13:01 - 13:40
C
3
22 - 24
180 - 188
33 - 36
2
11.6 - 11.7
13:41 - 14:20
D
2
19 - 21
171 - 179
29 - 32
1
11.8 - 11.9
14:21 - 15:00
E
1
16 - 18
162 - 170
25 - 28
1
12.0 - 12.1
15:01 - 15:40
 
 NAPFA Standards for Females
Age
Group 		Grade Points Sit-ups
in 1 min 		Standing
Broad
Jump
Distance 		Sit &
Reach
Distance 		No. of
Inclined
Pull-ups 		4 x 10m
Shuttle
Run Time 		2.4 km
Run/Walk
time
(min : sec)
12
years
of age
A
5
>29
>167 cm
> 39 cm
> 15
<11.5sec
<15:06
B
4
25 - 29
156 - 167
37 - 39
13 - 15
11.5 - 11.9
14:41 - 15:40
C
3
21 - 24
150 - 158
34 - 36
10 - 12
12.0 - 12.3
15:41 - 16:40
D
2
17 - 20
141 - 149
30 - 33
7 - 9
12.4 - 12.7
16:41 - 17:40
E
1
13 - 16
132 - 140
25 - 29
3 - 6
12.8 - 13.2
17:41 - 18:40
13
years
of age
A
5
>30
>170 cm
> 41 cm
>17
<11.3sec
< 14:31
B
4
26 - 30
162 - 170
39 - 41
13 - 16
11.3 - 11.7
14:31 - 15:30
C
3
22 - 25
153 - 161
36 - 38
10 - 12
11.8 - 12.2
15:31 - 16:30
D
2
18 - 21
144 - 152
32 - 35
7 - 9
12.3 - 12.7
16:31 - 17:30
E
1
14 - 17
135 - 143
27 - 31
3 - 6
12.8 - 13.2
17:31 - 18:30
14
years
of age
A
5
>30
>177 cm
> 43 cm
>16
<11.5sec
< 14:21
B
4
28 - 30
169 - 177
41 - 43
14 - 16
11.5 - 11.8
14:21 - 15:20
C
3
24 - 27
160 - 168
38 - 40
10 - 13
11.9 - 12.2
15:21 - 16:20
D
2
20 - 23
151 - 159
34 - 37
7 - 9
12.3 - 12.6
16:21 - 17:20
E
1
16 - 19
142 - 150
29 - 33
3 - 6
12.7 - 13.0
17:21 - 18:20
15
years
of age
A
5
>30
>182 cm
> 45 cm
> 16
<11.3sec
< 14:11
B
4
29 - 30
174 - 182
43 - 45
14 - 16
11.3 - 11.6
14:11 - 15:10
C
3
25 - 28
165 - 173
39 - 42
10 - 13
11.7 - 12.0
15:11 - 16:10
D
2
21 - 24
156 - 164
35 - 38
7 - 9
12.1 - 12.4
16:11 - 17:10
E
1
17 - 20
147 - 155
30 - 34
3 - 6
12.5 - 12.8
17:11 - 18:10
16
years
of age
A
5
>30
>186 cm
> 46 cm
> 17
<11.3sec
< 14:01
B
4
29 - 30
178 - 186
44 - 46
14 - 17
11.3 - 11.5
14:01 - 15:00
C
3
26 - 28
169 - 177
40 - 43
11 - 13
11.6 - 11.8
15:01 - 16:00
D
2
22 - 25
160 - 168
36 - 39
7 - 10
11.9 - 12.2
16:01 - 17:00
E
1
18 - 21
151 - 159
31 - 35
3 - 6
12.3 - 12.6
17:01 - 17:50
17
years
of age
A
5
>30
>189 cm
> 46 cm
> 17
<11.3sec
< 14:01
B
4
29 - 30
181 - 189
44 - 46
14 - 17
11.3 - 11.5
14:01 - 14:50
C
3
27 - 28
172 - 180
40 - 43
11 - 13
11.6 - 11.8
14:51 - 15:50
D
2
23 - 26
163 - 171
36 - 39
7 - 10
11.9 - 12.1
15:51 - 16:40
E
1
19 - 22
154 - 162
32 - 35
3 - 6
12.2 - 12.5
16:41 - 17:30
18
years
of age
A
5
>30
>192 cm
>46 cm
> 17
<11.3sec
< 14:01
B
4
29 - 30
183 - 192
44 - 46
15 - 17
11.3 - 11.5
14:01 - 14.50
C
3
27 - 28
174 - 182
40 - 43
11 - 14
11.6 - 11.8
14:51 - 15:40
D
2
24 - 26
165 - 173
36 - 39
8 - 10
11.9 - 12.1
15:41 - 16:30
E
1
20 - 23
156 - 164
32 - 35
4 - 7
12.2 - 12.4
16:31 - 17:20
19
years
of age
A
5
>30
>195 cm
> 45 cm
> 17
<11.3sec
< 14:21
B
4
29 - 30
185 - 195
43 - 45
15 - 17
11.3 - 11.5
14:21 - 14:50
C
3
27 - 28
174 - 184
39 - 42
11 - 14
11.6 - 11.8
14:51 - 15:30
D
2
24 - 26
165 - 173
36 - 38
8 - 10
11.9 - 12.1
15:31 - 16:20
E
1
21 - 23
156 - 164
32 - 35
5 - 7
12.2 - 12.4
16:21 - 17:10
20-24
years
of age
A
5
>28
>197 cm
> 43 cm
> 17
<11.6sec
<15:01
B
4
27 - 28
186 - 197
41 - 43
15 - 17
11.6 - 11.8
15:01 - 15:30
C
3
25 - 26
174 - 185
38 - 40
11 - 14
11.9 - 12.1
15:31 - 16:00
D
2
23 - 24
162 - 173
35 - 37
8 - 10
12.2 - 12.4
16:01 - 16:30
E
1
21 - 22
150 - 161
31 - 34
5 - 7
12.5 - 12.7
16:31 - 17:00
25-34
years
of age
A
5
>26
>185 cm
> 40 cm
> 16
<11.9sec
<15:31
B
4
25 - 26
174 - 185
38 - 40
14 - 16
11.9 - 12.1
15:31 - 16:00
C
3
23 - 24
162 - 173
35 - 37
11 - 13
12.2 - 12.4
16:01 - 16:30
D
2
21 - 22
150 - 161
32 - 34
8 - 10
12.5 - 12.7
16:31 - 17:00
E
1
19 - 20
138 - 149
29 - 31
5 - 7
12.8 - 13.0
17:01 - 17:30
35-44
years
of age
A
5
>24
>173 cm
> 38 cm
> 15
<12.2sec
<16:01
B
4
23 - 24
162 - 173
36 - 38
13 - 15
12.2 - 12.4
16:01 - 16.30
C
3
21 - 22
150 - 161
33 - 35
10 - 12
12.5 - 12.7
16:31 - 17:00
D
2
19 - 20
138 - 149
30 - 32
7 - 9
12.8 - 13.0
17:01 - 17:30
E
1
17 - 18
126 - 137
27 - 29
4 - 6
13.1 - 13.3
17:31 - 18:00
45-54
years
of age
A
5
>22
>149 cm
> 37 cm
> 14
<12.8sec
<16:31
B
4
21 - 22
138 - 149
35 - 37
12 - 14
12.8 - 13.0
16:31 - 17:00
C
3
19 - 20
126 - 137
32 - 34
9 - 11
13.1 - 13.3
17:01 - 17:30
D
2
17 - 18
114 - 125
29 - 31
6 - 8
13.4 - 13.6
17:31 - 18:00
E
1
15 - 16
102 - 113
26 - 28
3 - 5
13.7 - 13.9
18:01 - 18:30
55
years
of age
and
above
A
5
>20
>137 cm
> 37 cm
> 12
<13.1sec
<17:01
B
4
19 - 20
126 - 137
35 - 37
10 - 12
13.1 - 13.3
17:01 - 17:30
C
3
17 - 18
114 - 125
32 - 34
7 - 9
13.4 - 13.6
17:31 - 18:00
D
2
15 - 16
102 - 113
29 - 31
4 - 6
13.7 - 13.9
18:01 - 18:30
E
1
13 - 14
90 - 101
26 - 28
1 - 3
14.0 - 14.2
18:31 - 19:00
 
 Precautions
NAPFA is a test of overall physical fitness. As such, one must not only be prepared for it with prior training but also be free from significant medical problems such as recent infection or injury. Those above 35 years of age or are not sure of their health status are advised to consult a doctor before commencing training or attempting the test



4. FITNESS ASSESSMENT - StepFITT requires the participant to step up and down on the platform at a rate of 22 steps per minute for females and at 24 steps per minute for males, for a total of 3 minutes. The participant immediately stops on completion of the test, and the heart beats are counted for 15 seconds from 5-20 seconds of recovery.

 StepFITT: General Overview and Guidelines

Equipment required: 16.25 inches or 41.3 cm step, stopwatch, metronome or cadence tape, heart rate monitor.

 
Target Group: This test is suitable for active and sedentary participants but not for individuals where the test would be contraindicated.
 
 StepFITT Evaluation: VO2 MAX

Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity.

VO2 max is the maximum amount of oxygen in milliliters, one can use in one minute per kilogram of body weight. Those who are fitter have higher VO2 max values and can exercise more intensely than those who are not as well conditioned.
 
 Analysis of VO2 MAX Scores
Male (values in ml/kg/min)

Age

Very Poor

Poor

Fair

Good

Excellent

Superior

13-19

<35.0

35.0 - 38.3

38.4 - 45.1

45.2 - 50.9

51.0 - 55.9

>55.9

20-29

<33.0

33.0 - 36.4

36.5 - 42.4

42.5 - 46.4

46.5 - 52.4

>52.4

30-39

<31.5

31.5 - 35.4

35.5 - 40.9

41.0 - 44.9

45.0 - 49.4

>49.4

40-49

<30.2

30.2 - 33.5

33.6 - 38.9

39.0 - 43.7

43.8 - 48.0

>48.0

50-59

<26.1

26.1 - 30.9

31.0 - 35.7

35.8 - 40.9

41.0 - 45.3

>45.3

60+

<20.5

20.5 - 26.0

26.1 - 32.2

32.3 - 36.4

36.5 - 44.2

>44.2

 
Female (values in ml/kg/min)
Age

Very Poor

Poor

Fair

Good

Excellent

Superior

13-19

<25.0

25.0 - 30.9

31.0 - 34.9

35.0 - 38.9

39.0 - 41.9

>41.9

20-29

<23.6

23.6 - 28.9

29.0 - 32.9

33.0 - 36.9

37.0 - 41.0

>41.0

30-39

<22.8

22.8 - 26.9

27.0 - 31.4

31.5 - 35.6

35.7 - 40.0

>40.0

40-49

<21.0

21.0 - 24.4

24.5 - 28.9

29.0 - 32.8

32.9 - 36.9

>36.9

50-59

<20.2

20.2 - 22.7

22.8 - 26.9

27.0 - 31.4

31.5 - 35.7

>35.7

60+

<17.5

17.5 - 20.1

20.2 - 24.4

24.5 - 30.2

30.3 - 31.4

>31.4

 
Vo2 MAX Scores for Sports

Vo2 max

Sport

>75 ml/kg/min

Endurance Runners and Cyclists

65 ml/kg/min

Squash

60-65 ml/kg/min

Football (male)

55 ml/kg/min

Rugby

50 ml/kg/min

Volleyball (female)

50 ml/kg/min

Baseball (male)

 

BMI

Weight Status

Below 18.5

Underweight

18.5 - 24.9

Normal

25.0 - 29.9

Overweight

30.0 and Above

Obese
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