K-STATE CROSSFIT PROGRAM EVALUATION SYSTEM NORMATIVE VALUES. Table of Contents

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1 K-STATE CROSSFIT PROGRAM EVALUATION SYSTEM NORMATIVE VALUES Table of Contents Item Page(s) Health Measures 1-3 Body Mass Index 1 Waist Circumference 1 Body Fat Percentage 1-2 Resting Heart Rate 2-3 Resting Blood Pressure 3 Fitness Measures 3-8 Balance Tests 3-4 Agility Test 4-5 Sit-and-Reach 5 Standing Long Jump 5 Push-Ups 6 Squats m Row 7 3 Repetition Maximum Deadlift 8 References 8 Body Mass Index (BMI) Body Mass Index (BMI) is an estimate of body composition. It is a weight-to-height ratio, calculated by: (weight in pounds / height in inches 2 ) x 703. HEALTH MEASURES Body Mass Index (BMI) 1 Underweight Normal Weight Overweight Obese < Waist Circumference Waist circumference (WC) is an indicator of health risk associated with excess fat around the waist. Health Risk Categories for Waist Circumference in Adults 2 Very Low Low High Very High Male < 31.5 in in in > 47.0 in Female < 28.5 in in > 43.0 in Body Fat % Body composition was measured using the Tanita bioelectrical impedance scale, which passes a very light level of electricity through the body. Based on how much resistance that electricity meets within the body, the Tanita estimates body composition (% lean mass, % fat mass). Body Fat % is an estimate of one s body 1

2 fat and includes essential body fat and stored body fat. Essential body fat is necessary to maintain life and reproductive functions. Two measures are included, Standard and Athletic. Tanita defines "athletic" as a person involved in intense physical activity for approximately 12 hours per week or more. Body Composition (Body Fat %) Normative Values - Males 2 Percentile Excellent Above Average Average Below Average Poor Age Body Composition (Body Fat %) Normative Values - Females 2 Age Percentile Excellent Above Average Average Below Average Poor Resting Heart Rate The normal resting heart rate for adults, including older adults, is between 60 and 100 beats per minute (bpm). Highly trained athletes may have a resting heart rate below 60 bpm, sometimes reaching 40 bpm. Resting Heart Rate Normative Values - Males 3 Age Athlete Excellent Good Above Average Average Below Average Poor

3 Resting Heart Rate Normative Values - Females 3 Age Athlete Excellent Good Above Average Average Below Average Poor Resting Blood Pressure Optimal blood pressure is typically defined as >120 mmhg systolic (which is the pressure as your heart beats) over >80 mmhg diastolic (which is the pressure as your heart relaxes). Resting Blood Pressure 3 Category Systolic Diastolic Normal < 120 < 80 Prehypertensive Hypertension I Hypertension II FITNESS MEASURES For some of the measures below, there are no standardized normative values. We have listed mean (average) values ± the standard deviation from previous K-State CrossFit members who participated in the an earlier Program Evaluation study (N=89). Balance Test - Average errors from previous K-State CrossFit members The Balance Test (agility hop test) assesses coordination, balance, and accuracy, which include the ability to combine several distinct movement patterns together, to maintain the center of gravity over the base of support, and to control movement in a given direction. As an alternative, the single leg stance test is a measure of balance on a single leg. 3

4 Balance Test 4 Age Average # of Errors >20 (n=11) 4.09 ± (n=42) 4.29 ± (n=18) 6.11 ± (n=6) 6.17 ± (n=7) 9.43 ± (n=2) 11.0 ± 4.2 Single Leg Stance Test 8 Age & Gender Groups Female (n=44) Male (n=54) Total (n=98) Female (n=47) Male (n=51) Total (n=98) Female (n=50) Male (n=48) Total (n=98) Female (n=50) Male (n=51) Total (n=101) Female (n=45) Male (n=50) Total (n=95) Female (n=22) Male (n=37) Total (n=59) Best of 3 trials (sec) Mean (SE) 45.1 (0.1) 44.4 (4.1) 44.7 (3.1) 42.1 (9.5) 41.6 (10.2) 41.9 (9.9) 40.9 (10.0) 41.5 (10.5) 41.2 (10.2) 30.4 (16.4) 33.8 (16.0) 32.1 (16.2) 16.7 (15.0) 25.9 (18.1) 21.5 (17.3) 10.6 (13.2) 8.7 (12.6) 9.4 (12.8) Agility Test - Time from previous K-State CrossFit members The agility test is a measure of the ability to change direction rapidly and requires speed, coordination, and agility to complete. While norms are available for college and pro athletes, they are not relative to participants in our study. So, below are the average values by age group and gender for participants in the original K-State CrossFit Program Evaluation study. Males Agility Test Average Times (sec) 4 Age 25th percentile 50th percentile 75th percentile >

5 Females Agility Test Average Times (sec) 4 Age 25th percentile 50th percentile 75th percentile > Sit & Reach (in) Flexibility is the lower body periarticular structures (i.e., muscle, tendon, fascia) and hamstring extensibility. Sit & Reach Normative Values (in) 2 Age Sex M F M F M F M F M F Excellent Very Good Good Fair Needs Improvement Standing Long Jump The standing long jump is a measure of power. Power is a clustering of neuromuscular factors related to maximal force production and rate of force development. Standing Long Jump Normative Values (in) 5 Rating Males Females Excellent >98.4 in >78.7 in Very Good in in Above Average in in Average in in Below Average in in Poor in in Very Poor <75.2 in <59.4 in 5

6 Push-Ups Push-ups are a measure of upper-body muscular endurance. Muscular endurance is the ability to voluntarily produce force or torque repeatedly against submaximal external resistances and tests the ability of the active musculature to resist fatigue. Push-up Normative Values 2 Age (years) Category Sex M F M F M F M F M F Excellent Very Good Good Fair Needs Improvement Squats Squats are a measure of lower-body muscular endurance. Muscular endurance is the ability to voluntarily produce force or torque repeatedly against submaximal external resistances and tests the ability of the active musculature to resist fatigue. Normative Squat Scores - Adult Males Age Excellent >49 >45 >41 >35 >31 >28 Good Above average Average Below Average Poor Very Poor <25 <22 <17 <9 <9 <7 6

7 Normative Squat Scores - Adult Females Age Excellent >43 >39 >33 >27 >24 >23 Good Above average Average Below Average Poor Very Poor <18 <20 <7 <5 <3 <2 500-meter Row The 500-meter row is a measure of cardiorespiratory endurance. Percentiles were provided by Concept meter Row Percentiles - Males 6 Age 90th 75th 50th 25th : : : : : : : : : : : : : : : : : : : : : : : : : : : : meter Row Percentiles - Females 6 Age 90th 75th 50th 25th : : : : : : : : : : : : : : : : : : : : : : : :31.6 7

8 3 Repetition Maximum Deadlift Strength is the ability of a muscle or group of muscles to produce force against an external resistance. Strength was measured with a 3 repetition maximum (RM) hex bar deadlift. Pounds 3 RM Deadlift Adult Males 7 Body Weight Untrained Novice Intermediate Advanced Elite Pounds 3 Rep Max Deadlift - Adult Females 7 Body Weight Untrained Novice Intermediate Advanced Elite References 1. From NAASO, NIH, and American Heart Association 2. From ACSM Guidelines for Exercise Testing and Prescription 3. From American Heart Association and Mayo Clinic 4. K-State CrossFit Program Evaluation Average Values 5. From Top End Sports 6. From Concept From Starting Strength 8. Springer, B. A., Marin, R., Cyhan, T., Roberts, H., & Gill, N. W. (2007). Normative values for the unipedal stance test with eyes open and closed. Journal of Geriatric Physical Therapy, 30(1),