健康和體適能評估表集--高級私人教練專用高級私人教練專用.docx
健康和醴遹能押估表集Health and Fitness Assessment Kit高级私人教用For Advanced Personal Trainer30-3828-3526-3325-3123-2820-2429-3527-3125-2922-2721-2519-23<30<28<26<25<23<20<29<27<25<22<21<19亚洲运动及体适能专业学院胡魂戴，Chester Step TestAsian Academy for .时抬气2?®1ro赞即al叶加明咆5计釐米再嘤陷NameAgeMaxHR80% MaxHR姓名：.年龄： 最大心率：bpm 最大心率的80%： bpmNorms for Aerobic Capacity 最大播氧量的襟型表格(ml/kg/min)Excellent极好Good好Average水平Below Average水平以下Poor15-1920-2930-3940-4950-5960-6515-1920-2930-3940-4950-5960-6560+55+50+46+44+40+55+50+46+43+41+39+Males Age Group 男性年龄别Females Age Group 女性年龄别48-5944-5440-4937-4535-4333-3944-5440-4936-4534-4233-4031-3839-4735-4334-3932-3629-3425-3236-4332-3930-3528-3326-4024-3030-3828-3526-3325-3123-2820-2429-3527-3125-2922-2721-2519-23<30<28<26<25<23<20<29<27<25<22<21<19亚洲运动及体适能专业学院©专业体适能教练Asian Academy for Sports & Fitness Professionals © Professional Fitness Trainer聚例竦先生今年30蕨，他能别完成测就的四他陪段，而且心跳率保持不超谩最大心跳率的80%及自勤强度RPE在14或以下水平。他 的四他心率是99、117、135及154 bpm,而RPE即是8、10、12及14,招四他心率黑占在表格上，然接建成一脩直若四黑占的位置 未能速成直的即以最接近四黠的直准。直的方向向上，典最大心率的水平隆合（竦先生的最大心率是190 bpm）。 然接徙那隆合黑占出樊tl一脩垂直典底合，那隆合黑占的数值便是估言十竦先生的最大撮氧量：大的44 ml/kg/min,参照下列最 大撮氧量的才票型表格被押卷“好”。Name . .AgeMaxHR80% MaxHR姓名：.年龄： 最大心率：bpm 最大心率的80%： bpmHeart Rate 心率(beats/minute)Norms for Aerobic Capacity 最大播氧量的襟型表格(ml/kg/min)15-1920-2930-3940-4950-5960-6515-1920-2930-3940-4950-5960-6560+55+50+46+44+40+55+50+46+43+41+39+48-5944-5440-4937-4535-4333-3944-5440-4936-4534-4233-4031-3839-4735-4334-3932-3629-3425-3236-4332-3930-3528-3326-4024-3030-3828-3526-3325-3123-2820-2429-3527-3125-2922-2721-2519-23Excellent 极好 Good 好Average 水平Below Average 水平以下 Poor 差Males Age Group男性年龄别Females Age Group 女性年龄别<30<28<26<25<23<20<29<27<25<22<21<19亚洲运动及体适能专业学院©专业体适能教练Asian Academy for Sports & Fitness Professionals © Professional Fitness Trainer自我建勤强度表Rating of Perceived Exertion （RPE）67very, very light （非常整鬃）89 very light （很触髭）1011 fairly light （®M）1213 somewhat hard （有些吃力）1415 hard （吃力）1617 very hard （很吃力）1819 very, very hard （非常吃力）20The RPE scale measures feelings of effort, strain, discomfort, and/or fatigue experienced to the overall body perception or the perception derived from a certain anatomical region of the body such as chest, arms and/or legs during both aerobic and resistance trainings.It is important to follow the standard guidelines in measuring perceived exertion. These guidelines are：1) It should be clear to the user that perceived exertion is a method to determine the intensity of effort, strain, and/or discomfort that is felt during exercise.此表用来押估整彳固身ft或身ft某一部位， 例如：胸部、手臂或腿部在有氧舆抗阻力 勤日寺感受到之ft力消耗、疲劳及不遹感 to使用造弓重度表的日寺候，需注意:1）必须使用者清楚知道道表格是用於 判断建勤日寺身ft感受到之强度、疲劳及不 遹感乳2) The range of sensations must correspond to the scale. For example, level 6 would refer to quietly sitting on a chair, level 9 wou1d refer to walking gently, level 13 would refer to a steady exercising pace and level 20 would refer to the maximal level of exertion.2）感:要舆级数配合。例如：6级代 表平静地坐在椅子休息畴的感：»、9级代 表轻髭散步、13级代表穗定建勤奏、20 级代表最大强度、最辛苦。3) Since there is no right or wrong answer for rating one' s perception of exertion, a fitness trainer must clearly understand the meaning of the descriptions. Careful explanation of the scale is necessary before application.4) A level of 12-15 is adequate for most forms of conditioning exercises.5) If a client feels short of breathe, chest tightness and/or pain. Reduce exercise intensity to around the level of 8-9.3）在使用造表格日寺，旋没有封典金昔之答 案。因此教穗必须清楚明白级表的含羲， 旋型碓解释给客户知道怎檬使用。4） 12至15级之弓余度封大部份勤已 很足别。5）如客人感到靠促、胸口收聚和疼痛，M 把勤弓蚕度降低至8至9级。醴脂比例Body composition女性Women男性 Men重要脂肪Essential Fat11% - 14%3% - 5%建勤具 Competitive Athletes12% - 22%5% - 13%一般健康人仕General Health16% - 25%12% - 18%髓脂百分比较高 Unhealthy26% - 31%19% - 24%瘢肥Obese32%或以上32% and higher25%或以上25% and higherBlood Pressure心缩一Systolic BP(mmHg)心舒屋Diastolic BP(mmHg)正常 Normal<130<85普通High Normal130-13985-89轻度高血感Mild Hypertension140-15990-99中度高血屡Moderate Hypertension160-179100-109殿重高血腰Severe Hypertension180-209110-119飕重指数BMI分Category< 18. 5Underweight18. 5 to 24. 9正常 Normal25 to 29. 9超重 Overweight30 to 34. 9殿重超重 Obese I35 to 39. 9瘢肥Obese II>40病熊瘢肥Morbid ObesityWaist to Hip Ratio男性Men女性Women高危除High risk>1.0> 0. 85中度危除Moderately high risk0. 90 -1.00. 80 - 0. 85低危除Lower risk< 0. 90< 0. 80Reference：1. American College of Sports Medicine (ACSM)2. American Council on Exercise (ACE)3. Canadian Society for Exercise Physiology4. Front era WR, Dawson DM, Slovik DM. Exercise in rehabilitation medicine. V ed. Champaign： Human Kinetics, 19995. Heyward VH. Advanced fitness assessment and exercise prescription. 4" ed. Champaign： Human Kinetics, 20026. National Heart, Lung, and Blood Institute (NHLBI)身飕状况安全周卷查PAR-Q FORM(悬年龄介乎1 5至6 9人士之周卷)(A Questionnaire for People Aged 15 to 69)曾具姓名 Name ： M Membership No. ：下安全，言青回答以下冏题(在遹用虑口打上/虢)For your safety, please answer the following questions by ticking (/) the appropriate box ()没有NO有（或不清楚）YES or not sure1.你的翳生有否告你，你的心朦有冏题，她要求你只能在翳生建的 情况下才能谨行勤？Does your doctor ever said that you have a heart condition and so that you should only do physical activity recommended by a doctor?2.常你迤行勤日札 胸腔有否感到痛楚？Do you feel pain in your chest when you do physical activity?3.在谩往一值1月，你曾否就遇在没有iM勤情况下出琨胸腔痛楚感受？ In the past month, did you have chest pain when you were not doing physical activity?4.你有否由於§1量而醇致失去平冲，或至失去知感？Do you lose your balance because of dizziness or do you ever lose consciousness?5.你有否因改建你的建勤而厚致骨骼或冏题悲化的情况？ Do you have a bone or joint problem that could be made worse by a change in your physical activity?6.你的翳生琨日寺有否蕖方给你用於血屋或心朦等冏题？Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?7.你是否知道有可因素醇致你不建勤的原因？Do you know of any other reasons why you cannot do physical activity?我已幺空、明白及完成造周卷。以上冏题的答案均是本人所同意。I have read, understood and completed this questionnaire. All questions are answered to my full satisfaction.日期Date 筵署SignatureInstruction of PAR-Q身醴状况安全周卷查使用指引If you answered yes to one or more questions若有的答案有一他或以上Talk with your doctor by phone or in person BEFORE you start becoming much more physically active or BEFORE you have a fitness appraisal. Tell your doctor about the PAR-0 and which questions you answered YES.在你迤行建勤或醴遹能押估之前，官青貌身或透遇 重言舌言咨前你的瞽生。告你的翳生有PAR-Q的 资料及那些冏魅事案的是有。 You may be able to do any activity you want -as long as you start slowly and build up gradually. Or, you may need to restrict your activities to those which are safe for you. Talk with your doctor about the kinds of activities you wish to participate in and follow his/her advice.你或言午能迤行任何建勤，但要在始畤符强度 降低，或逐渐提高。或你可能限制只能参舆封 你安全的言咨前你的瞽生有你希望参奥 的勤，或参考翳生的意兄。 Find out which community programs are safe and helpful for you.尊找封你合逋典安全的社畲康itti重If you answered NO honestly to all PAR-Q questions, you can be reasonably sure that you can：若你真地回答所有的冏题，加所有的答案是 被有。你能匆： start becoming much more physically active - begin slowly and build up gradually. This is the safest and easiest way to go.迤行建勤（但要在始畤符强度降低，或逐渐 提高。道是最安全及最容易的方法。） take part in a fitness appraisal - this is an excellent way to determine your basic fitness so that you can plan the best way for you to live actively.谨行醴遹能押估（造是最好的方法涧幅式你琨在 If遹能状况，因此你能更有效你的健康生 活。）健康和醴遹能押估表他人资料Personal Information姓名 NameMembership no.住址Address男/女Male/Female身高(米)Body Height (m)年龄 Age：测试日期Test Date项目Items1st2nd3rd4th静憨心跳率(每分心率数目) Resting Heart Rate (b. p. m.)目襟心跳率(50%-75%)Target Training Heart Rate血腰(心缩屡和心舒屡) Blood Pressure (mmHg) Diastolic/SystolicClassification髓重(公斤)Body Weight (kg)ft重指数 BMIClassification醴脂百分比-皮折测量Body Composition - % Body Fat (Skinfold)男 胸部Men Chest女肱三肌Women Triceps腹部Abdomen骼脊上Suprailium大腿Thigh大腿Thigh数(毫米) Total (mm)估tl醴脂百分比Estimated Body FatClassification霓:子测量% Body Fat (BIA)腰臀比例Waist-hip ratioClassification上身肌力及肌耐力测就Upper Body Muscular Strength & Endurance演恸日期项目1ttTest DateItems1st2nd3rd4th最多俯耿撑次数Maximum No. of push-upsClassification20秒卷腹次数No. of crunch completed in 20 secClassification身醴柔勒度Body Flexibility坐式前管Trunk Forward Flexion (inch)Classification腓踢肌价票型：15。-20。)Gastrocnemius (Standard 15° -20° )服肌(才票型：0。TO。) Hamstring (Standard 0° -10° )骼腰肌(檬型：低於水平面)Iliopsoas (Standard below horizontal level)背肌什票型：>1650 )Latissimus Dorsi (Standard >165° )亚洲运动及体适能专业学院©专业体适能教练Asian Academy for Sports & Fitness Professionals © Professional Fitness Trainer皮折量度数值总和估计月旨肪百分比(男性)Percent Fat Estimations For Men23-2728-32年龄 Aqe(vears)43-4748-5253-57>=58Sum of three skinfolds18-2233-3738-428-121.82.63.44.24.95.76.57.38.113-173.64.45.26.06.87.68.49.19.918-225.46.27.07.88.69.310.110.911.723-277.17.98.79.510.311.111.912.613.428-328.89.610.411.212.012.813.514.315.133-3710.411.212.012.813.614.415.215.916.738-4212.012.813.614.415.215.916.717.518.343-4713.514.315.115.916.717.518.319.019.848-5215.015.816.617.418.118.919.720.521.353-5716.417.218.018.819.620.321.121.922.758-6217.818.519.320.120.921.722.523.324.163-6719.119.920.621.422.223.023.824.625.468-7220.321.121.922.723.524.325.125.826.673-7721.522.323.123.924.725.526.327.027.878-8222.723.524.325.025.826.627.428.229.083-8723.824.625.326.126.927.728.529.330.188-9224.825.626.427.228.028.829.630.331.193-9725.826.627.428.229.029.830.531.332.198-10226.727.528.329.129.930.731.532.333.1103-10727.628.429.230.030.831.632.433.233.9108-11228.529.330.130.831.632.433.234.034.8113-11729.330.030.831.632.433.234.034.835.6118-12230.030.831.632.433.133.934.735.536.3123-12730.731.532.233.033.834.635.436.237.0128-13231.332.132.933.734.435.236.036.837.6133-13731.932.733.434.235.035.836.637.438.2138-14232.433.234.034.835.536.337.137.938.7143-14732.933.634.435.236.036.837.638.439.2148-15233.334.134.835.636.437.238.038.839.6153-15733.634.435.236.036.837.638.439.239.9158-16233.934.735.536.337.137.938.739.540.3163-16734.235.035.836.637.438.138.939.740.5168-17234.435.236.036.837.638.439.139.940.7173-17734.635.336.136.937.738.539.340.140.9178-18234.735.436.237.037.838.639.440.241.0Source: Jackson and Pollack, 1985. Reprinted from the May 1985 issue of The Physician and Sportsmedicine by special permission估脂肪百分比(女性)Percent Fat Estimations For Women皮折量度数值和年龄 Age (years)Sum of three skinfolds18-2223-2728-3233-3738-4243-4748-5253-57>=588-128.89.09.29.49.59.79.910. 110.313-1710.810.911. 111. 311. 511. 711. 812. 012.218-2212.612.813.013.213.413.513.713.914. 123-2714. 514.614. 815.015.215.415. 615. 715.928-3216.216.416.616.817.017. 117.317.517.733-3717.918. 118.318.518.718.919.019.219.438-4219.619.820.020.220.320.520.720.921. 143-4721.221.421.621.821.922. 122.322.522.748-5222.822.923. 123.323.523.723.824.024.253-5724.224.424.624.825.025.225.325.525.758-6225. 725.926. 026. 226.426. 626. 827. 027. 163-6727. 127.227.427.627.828.028.228.328.568-7228.428.628.728.929. 129.329. 529. 729.873-7729.629.830.030.230.430.630.730.931. 178-8230.931.031. 231.431.631.831. 932. 132. 383-8732.032.232.432.632.732.933. 133.333.588-9233. 133.333. 533. 733.834.034. 234.434.693-9734. 134.334. 534.734.935. 135.235.435.698-10235. 135.335.535.735.936.036.236.436.6103-10736. 136.236.436.636.837.037.237.337.5108-11236.937. 137.337.537.737.938.038.238.4113-11737.837.938. 138.339.239.439.639.839. 5118-12238.538.738.939. 139.439.639.840.040.0123-12739.239.439. 639. 840.040. 140. 340. 540. 7128-13239.940. 140.240.440.640.841. 041. 241. 3133-13740. 540. 740. 841.041.241.441. 641. 741.9138-14241.041.241. 441.641.741.942. 142.342.5143-14741.541.741. 942.042.242.442. 642.843.0148-15241.942. 142.342.842.642.843.043.243.4153-15742.342.542. 652.843.043.243. 443. 643. 7158-16242.642.842.043. 143.343.543.743.944. 1163-16742.943.043.243.443.643.844. 044. 144.3168-17243. 143.243. 443.643.844. 044. 244.344.5173-17743.243.443.643.843.944. 144. 344.544.7178-18243.343.543. 743.844.044.244. 444. 644.8Source： Jackson and Pollack, 1985. Reprinted from the May 1985 issue of The Physician and Sportsmedicine by special permission fromMcGraw-Hill, Inc. Copyright 1990 by McGraw-Hill, Inc毫陷测就 /Chester Step Test12" (30cm) Step / 12 时(30 釐米)毫陷NameAgeMaxHR80% MaxHR姓名： .年龄： 最大心率： bpm 最大心率的80%： bpmNorms for Aerobic Capacity 最大撮氧量的檄型表格(ml/kg/min)Excellent 极好Good 好Average 水平Below Average 水平以下 Poor 差15-1920-2930-3940-4950-5960-6515-1920-2930-3940-4950-5960-6560+55+50+46+44+40+55+50+46+43+41+39+48-5944-5440-4937-4535-4333-3944-5440-4936-4534-4233-4031-3839-4735-4334-3932-3629-3425-3236-4332-3930-3528-3326-40
