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Aerobic Capacity
VO2max (ml/kg/min)
5
6
7
8
Completion of test. Lap count
or time standards not
recommended.
HFZ
NI-Health
Risk
Very
Lean
>27.0
>17.5
>27.0
>17.8
>27.0
>18.3
>27.0
>19.0
>30.1
>19.9
NI
NI
NI-Health
Risk
10
>33.2
>20.8
11
>35.4
>21.8
12
>35.9
>22.7
13
>35.0
>23.6
14
>33.2
>24.5
15
>31.5
>25.3
16
>31.6
>26.0
17
>33.0
>26.7
>35.1
>27.5
Curl-up
# completed
Trunk
Lift
inches
Push-up
# completed
Modified
Pull-up
# completed
Flexed Arm
Arm Hang
seconds
>2
12
>3
>2
>2
>2
12
>3
>2
>2
>4
12
>4
>3
>3
>6
12
>5
>4
>3
>9
12
>6
>5
>4
10
>12
12
>7
>5
>4
11
>15
12
>8
>6
>6
12
>18
12
>10
>7
>10
13
>21
12
>12
>8
>12
14
>24
12
>14
>9
>15
15
>24
12
>16
>10
>15
16
>24
12
>18
>12
>15
17
>24
12
>18
>14
>15
17+
>24
12
>18
>14
>15
**Test scored Yes/No; must reach this distance on each side to achieve the HFZ.
2010, The Cooper Institute, Dallas, Texas.
Healthy Fitness
Zone = Touching
fingertips
together behind
the back on both
right and left
sides
Aerobic Capacity
VO2max (ml/kg/min)
NI-Health
Risk
NI
HFZ
Completion of test. Lap count
or time
not
standards
recommended.
Very
Lean
HFZ
NI
NI-Health
Risk
Very
Lean
HFZ
NI
NI-Health
Risk
<9.7
9.8-20.8 20.9
>28.4
>17.3
<9.8
9.9-20.8 20.9
>28.4
>17.7
>28.4
>18.3
>28.4
>19.1
>30.8
>20.0
10
<37.3
37.4-40.1 >40.2
>33.0
>21.0
11
<37.3
37.4-40.1 >40.2
>34.5
>21.9
12
<37.0
37.1-40.0 >40.1
>35.5
>22.9
13
<36.6
36.7-39.6 >39.7
>36.3
>23.8
14
<36.3
36.4-39.3 >39.4
>36.8
>24.6
15
<36.0
36.1-39.0 >39.1
>37.1
>25.4
16
<35.8
35.9-38.8 >38.9
>37.4
>26.1
17
<35.7
35.8-38.7 >38.8
>37.9
>26.7
>17 <35.3
35.4-38.5 >38.6
>38.6
>27.2
Trunk
Lift
Curl-up
inches
# completed
900
Push-up
Modified
Pull-up
# completed
seconds
# completed
>2
12
>3
>2
>2
>2
12
>3
>2
>2
>4
12
>4
>3
>3
>6
12
>5
>4
>3
>9
12
>6
>4
>4
10
>12
12
>7
>4
>4
11
>15
12
>7
>4
>6
10
12
>18
12
>7
>4
>7
10
13
>18
12
>7
>4
>8
10
14
>18
12
>7
>4
>8
10
15
>18
12
>7
>4
>8
12
16
>18
12
>7
>4
>8
12
17
>18
12
>7
>4
>8
12
17+
>18
12
>7
>4
>8
12
**Test scored Yes/No; must reach this distance on each side to achieve the HFZ.
2010, The Cooper Institute, Dallas, Texas.
Healthy Fitness
Zone = Touching
fingertips
together behind
the back on both
right and left
sides