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

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1、健康和醴遹能押估表集Health and Fitness Assessment Kit高级私人教用For Advanced Personal Trainer30-3828-3526-3325-3123-2820-2429-3527-3125-2922-2721-2519-23302826252320292725222119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 Ae

2、robic 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-

3、3629-3425-3236-4332-3930-3528-3326-4024-3030-3828-3526-3325-3123-2820-2429-3527-3125-2922-2721-2519-23302826252320292725222119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

4、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

5、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+48-5944-5440-4937-4535-4333-3944-5440-4936-4534-4233-4031-3839-4735-4334-3932-3629-3425-3236-4332-3930-3528-3326-4024-3030-3828-3526-3325-3123-2820-2429-3527-3125-2922-2721-2519-23Excell

6、ent 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302826252320292725222119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

7、 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 suc

8、h 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

9、 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 ref

10、er 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

11、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 t

12、he 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%1

13、9% - 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 Normal13085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Category40病熊瘢肥Morbid ObesityWai

14、st to Hip Ratio男性Men女性Women高危除High risk1.0 0. 85中度危除Moderately high risk0. 90 -1.00. 80 - 0. 85低危除Lower risk 0. 901650 )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 Men2

15、3-2728-32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.

16、012.813.614.415.215.916.717.518.343-4713.514.315.115.916.717.518.319.019.848-5215.015.816.617.418.118.919.720.521.353-5716.417.218.018.819.620.321.121.922.758-6217.818.519.320.120.921.722.523.324.163-6719.119.920.621.422.223.023.824.625.468-7220.321.121.922.723.524.325.125.826.673-7721.522.323.123.9

17、24.725.526.327.027.878-8222.723.524.325.025.826.627.428.229.083-8723.824.625.326.126.927.728.529.330.188-9224.825.626.427.228.028.829.630.331.193-9725.826.627.428.229.029.830.531.332.198-10226.727.528.329.129.930.731.532.333.1103-10727.628.429.230.030.831.632.433.233.9108-11228.529.330.130.831.632.4

18、33.234.034.8113-11729.330.030.831.632.433.234.034.835.6118-12230.030.831.632.433.133.934.735.536.3123-12730.731.532.233.033.834.635.436.237.0128-13231.332.132.933.734.435.236.036.837.6133-13731.932.733.434.235.035.836.637.438.2138-14232.433.234.034.835.536.337.137.938.7143-14732.933.634.435.236.036.

19、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

20、.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. 11

21、0.313-1710.810.911. 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.

22、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. 93

23、2. 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. 138.339.23

24、9.439.639.839. 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. 642.843.0148-15

25、241.942. 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. 743.844.044.24

26、4. 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%： b

27、pmNorms 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