Guidelines and Recommendations
Health assessment guidelines
Healthy body fat percentage
Male: 10 to 20%
Female: 20 to 34%
Should your body fat percentages fall outside of this range it is recommended that you speak with an instructor. Adjustments in diet and exercise can be recommended for your individual goals.
Metabolic age
This result is calculated on your body fat percentage, muscle mass, bone mass and total body water percentage. Ideally your metabolic age should be equivalent or less than your chronological age.
Healthy total body water percentage
Male: 50 to 65%
Female: 45 to 60%
If your total body water percentage is less than the healthy range you may need to increase your fluid intake through the day. It is recommended that you drink eight glasses of water each day. Dehydration slows down your body's functions and its effects can include drowsiness, poor concentration and headaches.
Healthy blood pressure
(Systolic/Diastolic, eg 120/75)
Systolic: 100 to 140
Diastolic: 60 to 90
If either of your measurements are outside the healthy ranges given above, you should speak with your GP. Some specific exercises may also be contraindicated for those with high blood pressure. Speak to an instructor for more information.
Girth measurements
These measurements were taken so they can be compared with your future results so that you can see in numbers how your body is changing.
Sit and reach test
If you achieved less than 23cm is it highly recommended that you include more stretching in your exercise program. Please speak to an instructor for more information. Stretching should be completed as part of all exercise programs.
Beep test
This score will be compared with your score in your future Beep Tests. The higher the number, the better your cardiovascular fitness. Your goal for the next gest is to go further than your original test. Recommended exercises for improving your cardiovascular fitness include walking, bike riding, group exercise classes. Please speak to an instructor for more information specific to your individual needs.
Squat test
This score is a measurement of your leg strength and will be compared with your future test results. Your goal for future tests is to increase the number of squats you can complete in one minute. Recommended exercises for building leg strength include walking, body pump, weight training and circuit classes. Please speak to an instructor for more information specific to your individual needs.
Push up test
This score is a measurement of your upper body strength and will be compared with your future test results. Your goal for future tests is to increase the number of push ups you can complete in 1 minute. Recommended exercises for building upper body strength include rowing machine, body pump, weight training and circuit classes. Please speak to an instructor for more information specific to your individual needs.
Fasting blood glucose test
The healthy range for the fasting blood glucose test is 3.6 to 6.0 mmol/L. If your results are outside this range, please talk to your GP or contact Student Services.
Cholesterol test
The healthy cholesterol ranges are as follows:
Total: 3.9 to 5.5 mmol/L
Triglycerides: 0.6 to 2.0 mmol/L
HDL: 1.1 to 1.9 mmol/L
LDL: 0.0 to 4.0 mmol/L
If your results are outside this range please talk to your GP or contact Student Services. Please note that if you have, or have a family history of, heart disease, diabetes, high blood pressure, or are overweight, a smoker or of Aboriginal or Torres Strait Islander ethnicity, the suggested targets may differ. Please speak to your GP or contact Student Services for more information.
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