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HealthandFitnessAssessmentKit高级私人教穗事用ForAdvancedPersonalTrainer身ft状况安全周卷查PAR-QFORMG年龄介乎15至69人士之R5卷)(AQuestionnaireforPeopleAged15to69)姓名Name：#M1MembershipNo.：下安全，回答以下冏Il(在遹用虑打上/虢)Foryoursafety,pleaseanswerthefollowingquestionsbyticking(/)theappropriatebox()i有NO有（或不清楚）YESornotsurei.你的翳生有否告你

2、，你的心朦有冏IL或要求你只能在翳生建的情况下才能i行建勤？Doesyourdoctoreversaidthatyouhaveaheartconditionandsothatyoushouldonlydophysicalactivityrecommendedbyadoctor?2.常你迤行建勤口札胸腔有否感到痛楚？Doyoufeelpaininyourchestwhenyoudophysicalactivity?3.在谩往一他月，你曾否l遇在没有iS勤情况下出现胸腔痛楚感箕;？Inthepastmonth,didyouhavechestpainwhenyouwerenotdoingphysic

3、alactivity?4.你有否由於而溥致失去平冲，或至失去知感？Doyouloseyourbalancebecauseofdizzinessordoyoueverloseconsciousness?5.你有否因改建你的建t十重而醇致骨骼或(W第冏题悲化的情况？Doyouhaveaboneorjointproblemthatcouldbemadeworsebyachangeinyourphysicalactivity?6.你的瞽生琨日寺有否桀方给你用於血屋或心朦等冏18?Isyourdoctorcurrentlyprescribingdrugs(forexample,waterpills)fo

4、ryourbloodpressureorheartcondition?7.你是否知道有可因素醇致你不建勤的原因？Doyouknowofanyotherreasonswhyyoucannotdophysicalactivity?我已明白及完成造冏卷。以上冏题的答案均是本人所同意。Ihaveread,understoodandcompletedthisquestionnaire.Allquestionsareansweredtomyfullsatisfaction.受署SignatureDale 日期InstructionofPAR-Q身髓状沆安全卷查使用指引Ifyouansweredyestoo

5、neormorequestions若有的答案有一他或以上TalkwithyourdoctorbyphoneorinpersonBEFOREyoustartbecomingmuchmorephysicallyactiveorBEFOREyouhaveafitnessappraisal.TellyourdoctoraboutthePAR-OandwhichquestionsyouansweredYES.在你迤行iS*或醴逋能押估之前，M青貌身或透谩甯g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。Youmaybeabletodoanyactivityyouwant-aslongasy

6、oustartslowlyandbuildupgradually.Or,youmayneedtorestrictyouractivitiestothosewhicharesafeforyou.Talkwithyourdoctoraboutthekindsofactivitiesyouwishtoparticipateinandfollowhis/heradvice.你或能谨行任何建勤，但要在始畤招弓金度降低，加逐渐提高。或你可能限制只能参奥封你安全的建勤。言咨前你的翳生有1你希望参奥的建勤，加参考瞽生的意见。Findoutwhichcommunityprogramsaresafeandhelp

7、fulforyou.器找封你合逾舆安全的社曾康IfyouansweredNOhonestlytoallPAR-Qquestions,youcanbereasonablysurethatyoucan：若你真地回答所有的冏题，或所有的答案是装有。你能匆：startbecomingmuchmorephysicallyactive-beginslowlyandbuildupgradually.Thisisthesafestandeasiestwaytogo.迤行建勤（但要在始畴招强度降低，或逐渐提高。道是最安全及最容易的方法。）,takepartinafitnessappraisal-thisisan

8、excellentwaytodetermineyourbasicfitnesssothatyoucanplanthebestwayforyoutoliveactively.迤行通能押估（造是最好的方法测你现在遹能状况，因此你能更有效重你的健康生活。）健康和fl遹能押估表他人资料PersonalInformation姓名NameMenbershipno.住址Address男/女MaIe/Female身高(米)BodyHeight(m)年龄Age：测试日期TestDate项目Items*fc1st2nd3rd4th好熊心跳率(每分心率数目)RestingHeartRate(b.p.m.)目襟心跳率

9、(50%-75%)TargetTrainingHeartRate血屋(心编屋和心舒展)BloodPressure(mnHg)Diastolic/Systolic髀级Classificationttt(公斤)BodyWeight(kg)傕直指数BMI解税Classificationti脂百分比一皮折测量BodyComposition-%BodyFat(Skinfold)男胸部MenChest女肱三醺肌WomenTriceps放部Abdomen倦脊上绿Suprailiua大展Thigh大腿Thigh趣数(毫米)Total(mm)估tt脂百分比EstimatedBodyFat呼级Classifica

10、tion冕子测量%BodyFat(BIA)腰臀比例Waist-hipratio辞级Classification上身肌力及肌耐力骐!就UpperBodyMuscularStrength&Endurance洌弑日期项目TestDateItems*ll1st2nd3rd4th最多俯5Uf次数MaximumNo.ofpush-ups辞级Classification20秒卷膜次数No.ofcrunchcompletedin20sec辞版Classification身it柔勒度BodyFlexibility坐式前TrunkForwardFlexion(inch)*FtClassification肝肠肌(榄

11、举：15。-20)Gastrocnemius(Standard150-20)AMM儒*o-o)Haastring(StandardO0-10o)他腰肌(襟率：低於水平面)Iliopsoas(Standardbelowhorizontallevel)背曲肌(襟举；165)LatissimusDorsi(Standard165*)亚洲运动及体适能专业学院专业体适能教练AsianAcademyforSports&FitnessProfessionalsProfessionalFitnessTrainerSUmOfthreeSkinfOIdS18-2223-2728-3233-3738-4243-47

12、48-5253-57=588-121.82.63.44.24.95.76.57.38.113-173.64.45.26.06.87.68.49.19.918-225.46.27.07.88.69.310.110.911.723-277.17.98.79.510.311.111.912.613.428-328.89.610.411.212.012.813.514.315.133-3710.411.212.012.813.614.415.215.916.738-4212.012.813.614.415.215.916.717.518.343-4713.514.315.115.916.717.518

13、.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-

14、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

15、.030.831.632.433.133.934.735.536.3123-12730.731.532.233.033.834.635.436.237.0128-13231.332.132.933.734.435.236.036.837.6133-13731.932.733.434.235.035.836.637.438.2138-14232.433.234.034.835.536.337.137.938.7143-14732.933.634.435.236.036.837.638.439.2148-15233.334.134.835.636.437.238.038.839.6153-1573

16、3.634.435.236.036.837.638.439.239.9158-16233.934.735.536.337.137.938.739.540.3163-16734.235.035.836.637.438.138.939.740.5168-17234.435.236.036.837.638.439.139.940.7173-17734.635.336.136.937.738.539.340.140.9178-18234.735.436.237.037.838.639.440.241.0年缺AcIe(VearS)皮近量度数值总和Source:JacksonandPollack,1985

17、.ReprintedfromtheMay1985issueofThePhysicianandSportsmedicinebyspecialpermission皮折Jt炭堂值券和年龄Age(years)Sumofthreeskinfolds18-2223-2728-3233-3738-4243-4748-5253-57=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

18、.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.

19、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

20、.135.335.535.735.936.036.236.436.6103-10736.136.236.436.636.837.037.237.337.5108-11236.937.137.337.537.737.938.038.238.4113-11737.837.938.138.339.239.439.639.839.5118-12238.538.738.939.139.439.639.840.040.0123-12739.239.439.639.840.040.140.340.540.7128-13239.940.140.240.440.640.841.041.241.3133-1374

21、0.540.740.841.041.241.441.641.741.9138-14241.041.241.441.641.741.942.142.342.5143-14741.541.741.942.042.242.442.642.843.0148-15241.942.142.342.842.642.843.043.243.4153-15742.342.542.652.843.043.243.443.643.7158-16242.642.842.043.143.343.543.743.944.1163-16742.943.043.243.443.643.844.044.144.3168-172

22、43.143.243.443.643.844.044.244.344.5173-17743.243.443.643.843.944.144.344.544.7178-18243.343.543.743.844.044.244.444.644.8Source：JacksonandPollack.1985.ReprintedfromtheMay1985issueofThePhysicianandSportsmedicinebyspecialperaissionfromMcGraw-Hill,Inc.Copyright1990byMcGraw-Hill,Inci/ChesterStepTest12w

23、(30cm)Step/12时(30釐米)毫陷NameAgeMaxHR80%MaxHR姓名：年肾：最大心率：bpm最大心率的80%：bpmHeartRate心率(beats/minute)220210200190180170160150140130120HO10090807060ml/kg/minStepLevelStepsper每分充l211rQrQQ4I4447RI二1、A7Q，O7ASt111乙U2,UyjZJ3Jo414tUC1U7OZOIOZzFDIIIlIl/in.k-r1.3202f3()3R*11lt.i彳Tahies海StepLeielDa;e(fIestf段IIIIIIIVV

24、及悔日期HeartRate心率AerobicCapacity最大IS氧量(ml/kg/min)ExertionLevel自觉建勤强度FitnessRatingNormsforAerobicCaPaCity最大掘氧量的檄型表格(InIkgmin)MalesAgeGrOUP男性年龄别FemalesAgeGroup女性年龄别15-1920-2930-3940-4950-5960-6515-1920-2930-3940-4950-5960-65Excellent极好60+55+50+46+44+40+55+50+46+43+41+39+Good好48-5944-5440-4937-4535-4333-

25、3944-5440-4936-4534-4233-4031-38Average水平39-4735-4334-3932-3629-3425-3236-4332-3930-3528-3326-4024-30BelowAverage水平以下Poor差30-3828-3526-3325-3123-2820-2429-3527-3125-2922-2721-2519-23302826252320292725222119亚洲运动及体适能专业学院（柳蒯盆ChesterStepTestAsianACademyfor笠丹既严酰邰a心1心咪口玄那釐米,嚏陷Name姓然MaxHR金大心率:80%MaxHRbpm最大

26、心率的80%:Normsfor Aerobic CaPaCity 最大插氧量的棵型表格(InIkgmin)MalesAge GrOUP 男性年龄S.别FemalesAge Group 女性年龄别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+48-5944-5440-4937-4535-4333-3944-5440-4936-4534-4233-4

27、031-3839-4735-4334-3932-3629-3425-3236-4332-3930-3528-3326-4024-3030-3828-3526-3325-3123-2820-2429-3527-3125-2922-2721-2519-23302826252320292725222119亚洲运动及体适能专业学院专业体适能教练AsianAcademyforSports&FitnessProfessionalsProfessionalFitnessTrainer聚例竦先生今年30裁，他能匆!完成浏就的四他陷段，而且心跳率保持不超遇最大心跳率的80%及自竟逞勤强度RPE在M或以下水平。他

28、的四10心率是99、117、135及154bpm,而RPE刖是8、10、12及14,招四他心率黠在表格上，然接连成一僚直若四黠的位置未能速成直的,即以最接近孩四黠的直绿卷准。彳亥直的方向向上，舆最大心率的水平合（隙先生的最大心率是19ObPm）。然接优那隆合黠出彝副一僚垂直短，舆底合，那筐合黠的敷值便是估料竦先生的最大掘氧量：大的44ml/kg/min,参照下列最大据氧量的梯型表格被押卷“好”。NameAgeMaxHR80%MaxHR姓名：年肾：最大心率：bpm最大心率的80%：bpmHeartRate心率(beats/minute)NormsforAerobicCaPaCity最大播氧量的株

29、型表格(mlkgInin)MalesAgeGroUP男性年龄fi别FemalesAgeGroUP女性年龄16别15-1920-2930-3940-4950-5960-6515-1920-2930-3940-4950-5960-65Excellent极好60+55+50+46+44+40+55+50+46+43+41+39+Good好48-5944-5440-4937-4535-4333-3944-5440-4936-4534-4233-4031-38Average水平39-4735-4334-3932-3629-3425-3236-4332-3930-3528-3326-4024-30Belo

30、wAverage水平以下30-3828-3526-3325-3123-2820-2429-3527-3125-2922-2721-2519-23Poor控302826252320292725222119亚洲运动及体适能专业学院专业体适能教练AsianAcademyforSports&FitnessProfessionalsProfessionalFitnessTrainer自我勤弓负度表RatingofPerceivedExertion（RPE）67very,verylight（非常轻髭）89verylight（很轻髭）1011fairlylight（）1213somewhathard（有些吃

31、力）1415hard（吃力）1617veryhard（很吃力）1819very,veryhard（非常吃力）20TheRPEscalemeasuresfeelingsofeffort,strain,discomfort,and/orfatigueexperiencedtotheoverallbodyperceptionortheperceptionderivedfromacertainanatomicalregionofthebodysuchaschest,armsand/orlegsduringbothaerobicandresistancetrainings.Itisimportantto

32、followthestandardguidelinesinmeasuringperceivedexertion.Theseguidelinesare：1) Itshouldbecleartotheuserthatperceivedexertionisamethodtodeterminetheintensityofeffort,strain,and/ordiscomfortthatisfeltduringexercise.2) Therangeofsensationsmustcorrespondtothescale.Forexample,level6wouldrefertoquietlysitt

33、ingonachair,level9wouldrefertowalkinggently,level13wouldrefertoasteadyexercisingpaceandlevel20wouldrefertothemaximallevelofexertion.3) Sincethereisnorightorwronganswerforratingone,sperceptionofexertion,afitnesstrainermustclearlyunderstandthemeaningofthedescriptions.Carefulexplanationofthescaleisnece

34、ssarybeforeapplication.4) Alevelof12-15isadequateformostformsofconditioningexercises.此表用来押估整他身醴或身髓某一部位，例如：胸部、手臂或腿部在有氧典抗阻力 建勤畤感受到之18力消耗、疲劳及不遹感 以使用造强度表的畤候，需注意:D必须1使用者清楚知道造表格是用於判断建勤畴身醴感受到之强度、疲劳及不 逋感邕2）感登:靶圉要典级数配合。例如：6级代表平静地坐在椅子休息畤的感受、9级代 表髭散步、13级代表稳定建勤奏、20 级代表最大强度、最辛苦。3）在使用造表格畴，没有封典籍之答案。因此教必须清楚明白级表的含莪，

35、 或型碓解释给客户知道怎檬使用。4）12至15级之弓负度封大部份建勤来已 很足别。5）如客人感到氟促、胸口收紧和疼痛， 把建勤强度降低至8至9级。5) Ifaclientfeelsshortofbreathe,chesttightnessand/orpain.Reduceexerciseintensitytoaroundthelevelof8-9.ft脂比例Bodycomposition女性Women男性Men重要脂肪EssentialFat11%-14%3%-5%建勤CompetitiveAthletes12%-22%5%-13%一般健康人仕GeneralHealth16%-25%12%-18%At脂百分比较高Unhealthy26%-31%19%-24%廉肥Obese32%或以上32%andhigher25%或以上25%andhigher血屋BloodPressure心缩屋SystolicBP(mmHg)心舒屋DiastolicBP(mmHg)正常Normal13085普通HighNormal130-13985-89轻度高血屋MildHypertension140-15990-99中度高血屋ModerateHypertension160-179