Name: Stephanie Peterson
Age: 21
Height: 5’ 8” (172.72 cm)
Weight: 140 lbs (63.6 kg)
BMI: 22
VO2 Norms (To use as a reference for the following 4 tests):
Percentile
20-35 years old
FEMALE
MALE
th
90
45
55
50th
38
45
th
20
35
30
Step Test:
Recovery Heart Rate
84 beatsmin-1
(beatsmin-1):
Predicted VO2 Max
50.29 mlkg-1min-1
(mlkg-1min1):
Component of Fitness
Cardiovascular Endurance
My predicted VO2 Max from the McArdle Step Test is way above average according to the norms above. This
is very good and I should maintain my cardiovascular fitness.
Mile Walk Test:
Mile Walk Time
13:27
(minutes):
Recovery Heart Rate
120 beatsmin-1
(beatsmin-1):
Weight (lbs):
140 lbs
Gender (0 for females, 1 0
for males):
Predicted VO2 Max
3.3 Lmin-1 (51.9 mlkg(Lmin):
1min)
Component of Fitness
Cardiovascular Endurance
My predicted relative VO2 Max is 51.9 mlkg-1min, which is well above average in comparison to the norms
listed above. This means that I should maintain my VO2 max and do not need improvement.
Mile Run Test:
Mile Run Time
6.25
(minutes):
Age:
21
BMI:
22
Gender (0 for females, 1 0
for males):
Predicted VO2 Max
51.2 mlkg-1min-1
(mlkg-1min-1):
Component of Fitness
Cardiovascular Endurance
My predicted VO2 Max from the Mile Run Test is 51.2 mlkg-1min-1. According to the norms above, this
number is well above average as well. Again, this means I should maintain my cardiovascular fitness level.
Submaximal Treadmill Test:
Speed (mph):
5 pmh
Age:
21
Heart Rate (at end of
177 beatsmin-1
stage 2):
Gender (0 for females, 1 0
for males):
Predicted VO2 Max
57.3 mlkg-1min-1
(mlkg-1min-1):
Component of Fitness
Cardiovascular Endurance
My predicted VO2 Max from the Submaximal Treadmill Test 57.3 mlkg-1min-1. This score is pretty a little
higher than most of my other VO2 scores. I think this may be an over prediction of my VO2 Max, based on my
other results. Again, I am a runner and my cardiovascular system is worked out every day so it should be in a
good category, but this seems like an outlier. Again, I want to try to maintain this level of fitness.
Bench Press Max:
(Weight used*# of reps*.03)+Weight used
(WEIGHT*#*.03)=WEIGHT
Weight used:
95 lbs
# of reps performed:
3 reps
Predicted Bench Max:
103.55 lbs
Component of Fitness
Muscular Strength
My predicted 1 RM Max for Bench Press is 103.55 lbs. The norms for this test are 70% of body weight for
females and 100% of body weight for males. 70% of my body weight is 98 lbs. My predicted max is 103.55 and
therefore I performed above average for women in the max bench press. This is an indicator of my overall
muscular strength, which means I should maintain my level of strength because I am in a good category.
Squat Max:
(Weight used*# of reps*.03)+Weight used
(WEIGHT*#*.03)=WEIGHT
Weight used:
245
# of reps performed:
5
Predicted Squat Max:
281.75
Component of Fitness
Muscular Strength
My predicted 1 RM for the Squat is 281.75 lbs. The norms for this test are 150% of body weight for females
and 200% of body weight for males. 150% of my body weight is 210 lbs and my predicted max is 281.75 lbs
which means I performed well above average for squat max. This test is a good indicator of my overall strength
also and helps to prove I am in an optimal category for muscular strength.
Vertical Jump Test:
Height Jumped:
13.25”
Component of Fitness
Power
The norms for this test are 15” for males and 12” for females. The height I jumped is above average, but not by
much. This is probably due to this injury I had in my knee, preventing me from big jumps. My score in this test,
for me, means I can improve in this category.
Push-Up Test:
#of push-ups performed: 51
Component of Fitness
Muscular Endurance
The norms for this test are 25 push-ups for males and 20 push- ups for females (females perform modified pushups). Because I completed 51push-ups, that means I am well above average. This is indicative of an overall
good muscular endurance throughout my body and I should continue to maintain this.
Crunch Test:
#of crunches performed 56
in one minute:
Component of Fitness
Muscular Endurance
The norms for this test are 20 crunches for males and 20 crunches for females. Because I completed 56 crunches
in one minute, that means I am well above average. My muscular endurance is in an optimal category and I
should try to maintain this.
Ranges of Motion:
Joint Movement
Cervical Flexion
Cervical Extension
Cervical Lateral
Flexion
Cervical Rotation
Shoulder Flexion
Shoulder Abduction
Shoulder Internal
Rotation
Shoulder External
Rotation
Straight Leg Raise
Apley Scratch Test
Degrees
65°
75°
55°
Norms
60°
75°
45°
85°
180°
175°
70°
80°
170°
170°
70°
Normal
Normal
Normal
Normal
75°
90°
70°
90°
Overactive infraspinatus and teres minor.
Underactive subscapularis.
Overactive hamstrings.
Right: 3.24”
Left: 1.5”
Leg rises up
What do my results mean?
Normal
Normal
Normal
Approximately 1”
The test shows I have very poor internal
rotation of my dominant (right) shoulder.
Thomas Test
Opp. Leg should
When the opposite leg rises up during this
remain flat
test, it indicates tight hip flexors.
Sit and Reach
15.75”
Males:
Females: Overactive hamstrings and lower back
15”
18”
tightness (erector spinae)
Ranges of motion are part of the flexibility component of fitness.
My range of motion scores show that this is the component of fitness, which I need the most work. I have
struggled with my flexibility and that’s mostly due to the fact that I never dedicate enough time to stretching
before and after runs and workout sessions. I really need to focus on my lower body, especially my hamstrings.
I blame my tight hamstrings on my ACL injury so I need to be better about stretching them to prevent against
further injury.