Fitness, Body Fat Percentage & Weight-Height Guides For Dragon Boat Racers

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Fitness, Body Fat Percentage & Weight-Height Guides

The following physical readiness charts provide simple reference points to help you gauge your relative fitness level and set goals. Due to space constraints, only the standards for one age group is provided on this page. If your age falls outside the 30 to 39-year range.

Regardless of your age, if you are a beginner or otherwise not yet in shape, you should start slowly, set goals and work on improving your performance gradually.

Consult a physician, particularly if you have conditions that require medical attention, and work with fitness professionals to design a fitness plan that you can stick with.

Source: US Navy Physical Readiness Test Standards, May 2000

Males: Age 30-39 years
PerformanceLevelCurl-Ups (time: 2 min)Push-Ups (time: 2 min)Run (1.5 miles or 2400m or 6 laps)Swim (500 yd)Swim (450m)
OutstandingHigh98+80+9:20 min or less6:45 min or less6:35 min or less
Medium97789:457:157:05
Low927410:007:457:35
ExcellentHigh886910:458:158:05
Medium856711:008:308:20
Low816411:159:008:50
GoodHigh735712:009:459:35
Medium594813:0010:4510:35
Low514113:4511:4511:35
SatisfactoryHigh473814:0012:1512:05
Medium443514:1512:3012:20
Low403114:3013:1513:05
Females: Age 30-39 years
PerformanceLevelCurl-Ups (time: 2 min)Push-Ups (time: 2 min)Run (1.5 miles or 2400m or 6 laps)Swim (500 yd)Swim (450m)
OutstandingHigh98+44+10:45 min or less7:30 min or less7:20 min or less
Medium974311:458:308:20
Low924112:009:159:05
ExcellentHigh883912:459:459:35
Medium853713:1510:1510:05
Low813513:3010:3010:20
GoodHigh732814:3011:3011:20
Medium592415:1512:4512:35
Low511715:3013:4513:35
SatisfactoryHigh471515:4514:0013:50
Medium441316:1514:3014:20
Low401116:4515:0014:50

Body Fat Percentage Standards:

Source: US Army Weight Control Program, 1987

MaleFemale
Age GroupMax. Allowable Body Fat %Max. Allowable Body Fat %
17-212028
21-272230
28-392432
40 & Older2634

Estimate your Body Mass Index here. (Caution: Most Internet-based BMI calculators or body fat analyzers are not intended for professional athletes or bodybuilders who have significantly above average muscle mass. If you are in this category, consult a fitness professional for more accurate measurements.)

Height-Weight Standards:

Source: Metropolitan Life Insurance Company Ideal Height-Weight Chart

Males: All Ages
Height in Shoes with 1″ HeelsSmall FrameMedium FrameLarge Frame
6’4″162 to 176 lb171 to 187 lb181 to 207 lb
6’3″158 to 172 lb167 to 182 lb176 to 202 lb
6’2″155 to 168 lb164 to 178 lb172 to 197 lb
6’1″152 to 164 lb160 to 174 lb168 to 192 lb
6′149 to 160 lb157 to 170 lb164 to 188 lb
5’11”146 to 157 lb154 to 166 lb161 to 184 lb
5’10”144 to 154 lb151 to 163 lb158 to 180 lb
5’9″142 to 151 lb148 to 160 lb155 to 176 lb
5’8″140 to 148 lb145 to 157 lb152 to 172 lb
5’7″138 to 145 lb142 to 154 lb149 to 168 lb
5’6″136 to 142 lb139 to 151 lb146 to 164 lb
5’5″134 to 140 lb137 to 148 lb144 to 160 lb
5’4″132 to 138 lb135 to 145 lb142 to 156 lb
5’3″130 to 136 lb133 to 143 lb140 to 153 lb
5’2″128 to 134 lb131 to 141 lb138 to 150 lb
Females: All Ages
Height in Shoes with 1″ HeelsSmall FrameMedium FrameLarge Frame
6′138 to 151 lb148 to 162 lb158 to 179 lb
5’11”135 to 148 lb145 to 159 lb155 to 176 lb
5’10”132 to 145 lb142 to 156 lb152 to 173 lb
5’9″129 to 142 lb139 to 153 lb149 to 170 lb
5’8″126 to 139 lb136 to 150 lb146 to 167 lb
5’7″123 to 136 lb133 to 147 lb143 to 163 lb
5’6″120 to 133 lb130 to 144 lb140 to 159 lb
5’5″117 to 130 lb127 to 141 lb137 to 155 lb
5’4″114 to 127 lb124 to 138 lb134 to 151 lb
5’3″111 to 124 lb121 to 135 lb131 to 147 lb
5’2″108 to 121 lb118 to 132 lb128 to 143 lb
5’1″106 to 118 lb115 to 129 lb125 to 140 lb
5′104 to 115 lb113 to 126 lb122 to 137 lb
4’11”103 to 113 lb111 to 123 lb120 to 134 lb
4’10”102 to 111 lb109 to 121 lb118 to 131 lb
  

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