运动健身处方表

Above average ≥53 ≥50 ≥48 ≥46 ≥43 ≥43 Average 48-50 48 43-46 41-43 38-41 38-41
Below average 43-46 41-46 38-41 36-38 33-36 33-36 low ≤41 ≤38 ≤36 ≤33 ≤30 ≤30
Fitness component Aerobic fitness Muscular fitness flexibility Body composition
Fitness level color Exercise level Below average average Below average Moderate risk
.
Muscular Fitness
Push-ups
Number: Number: Number: Number:
Flexibility
Sit and reach
Inches Inches Inches Inches
Body Composition
Body Mass Index and waist-to-hip ratio
5 backward 5 forward
5 backward 5 forward
5 backward 5 forward
5 backward 5 forward
Shoulder rolls
Head turn
5 sec each side 2 times
5 sec each side 2 times
5 sec each side 2 times
Should stretch
15 sec each side
15 sec each side
15 sec each side
20 sec each side
20 sec each side
20 sec each side
Should stretch
Wall lean
15 sec each side
15 sec each side
5 each side
5 each side
7 each side
8 each side
10 each side
Side reach
Standing cat stretch Chest stretch
10 sec 2 times
10 sec 2 times
Hale Waihona Puke 10 sec 2 times
15 sec 2 times
Rating
Age ( years ) 18-25 26-35 36-45 46-55 56-65 ＞65
Above average ≥48 ≥43 ≥43 ≥38 ≥33 ≥33 Average 43-46 38-41 38-41 33-36 28-30 26-30
Below average 36-41 33-36 33-36 26-30 23-26 20-23 low ≤33 ≤30 ≤30 ≤23 ≤20 ≤18
Wall lean
10 sec each side
10 sec each side
10 sec each side
15 sec each side
15 sec each side
15 sec each side
Wall lean
Quadriceps stretch Walking
10 sec each side
ACSM’s Guidelines for Exercise Testing and Prescription, 6th edition, 2000
Body composition fitness level
BMI category Greater than 30 W/H category Very high risk High risk Moderate risk Low risk 26-30 Very high risk High risk Moderate risk Low risk 19-25 Very high risk High risk Moderate risk Low risk Less than 19 Very high risk High risk Moderate risk Low risk Fitness level Green Green Green Green Green Green Yellow Yellow Yellow Yellow Red Red Blue Blue Blue Blue
10 sec 2 times
10 sec 2 times
10 sec 2 times
10 sec 2 times
10 sec 2 times
Head tilt
Walk in place
2 min
2 min
2 min
2 min
2 min
2 min
Walk in place
Side reach
5 each side
BMI: W/H: BMI: W/H: BMI: W/H: BMI: W/H:
Heart rate test
Sit-and reach test
Push-up test for female
Push-up test for male
Waist-to-hip ratio test
Male Norms for the Push-Up Test ( number completed) Rating Age ( years ) 20~29 30~39 40~49 50~59 60~69 Above average Average Below average low ≥30 ≥24 ≥19 ≥14 10~13 7~9 ≤6 ≥11 9~10 6~7 ≤5
16~21 14~20 12~17 11~15 ≤10 10~13 ≤9 7~11 ≤6
ACSM’s Guidelines for Exercise Testing and Prescription, 6th edition, 2000
Male Norms for the Sit-and-Reach Test ( number of centimeter )
Shoulder rolls
3backward 3forward
3backward 3forward
3backward 3forward
3backward 3forward
3backward 3forward
3backward 3forward
Shoulder rolls
Head tilt
10 sec 2 times
10 each side
10 each side
12 each side
13 each side
15 each side
Side reach
Standing cat stretch Chest stretch
15 sec 2 times
15 sec 2 times
15 sec 2 times
15 sec 3 times
10 min: 7:30 out and Back
15 min: 8 out, 7 back Fast back ( walk faster back )
20 min: 10 out, 10 back
20 min: 10 out, 10 back ( walk farther each day )
Level 2 Exercise for Warm-Up and Aerobic Fitness
Equipment: Stopwatch or watch with a second hand
Date Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Date
Shoulder rolls
5 backward 5 forward
5 backward 5 forward
How it works
Fitness Test Fitness Level Low Moderate (Below average) Good (Average) High (Above average) Color Blue Green Yellow red Fitness Program Exercise Level 1 2 3 4
24~29 19~23 13~18 18~23 14~18 ≤17 ≤13 10~12 ≤9
ACSM’s Guidelines for Exercise Testing and Prescription, 6th edition, 2000
Female Norms for the Push-Up Test ( number completed) Rating Age ( years ) 20~29 30~39 40~49 50~59 60~69 Above average Average Below average low ≥22 ≥21 ≥18 ≥13 9~12 3~8 ≤2 ≥12 6~11 2~5 ≤1
10 sec each side 2 times
10 sec each side 2 times
10 sec each side 2 times
Head turn
Walk in place
2 min
2 min
2 min
2 min
2 min
2 min
Walk in place
Side reach
10 each side
Green
2 3 2 4
Yellow