身体状况安全问卷调查

身体状况安全问卷调查 健康和體適能評估表集 Health and Fitness Assessment Kit 高級私人教練專用 For Advanced Personal Trainer 1 身體狀況安全問卷調查 PAR-Q FORM (為年齡介乎,,至,,人士之問卷) (A Questionnaire for People Aged 15 to 69) 會員姓名Name : __ 會員號碼Membership No.: __ 為閣下安全,請回答以下問題:在適用處 打上 號: For your safety, please answer the following questions by ticking ( ) the appropriate box ( ) 沒有 有:或不清楚: NO YES or not sure 1. 你的醫生有否告訴你,你的心臟有問題,並要求你只能在醫生建議的 情況下才能進行運動, 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. 當你進行運動時,胸腔有否感到痛楚, Do you feel pain in your chest when you do physical activity? 3. 在過往一個月,你曾否試過在沒有運動情況下出現胸腔痛楚感覺, In the past month, did you have chest pain when you were not doing physical activity? 4. 你有否由於頭暈而導致失去平沖,或至失去知感, Do you lose your balance because of dizziness or do you ever lose consciousness? 5. 你有否因改變你的運動計畫而導致骨骼或關節問題惡化的情況, Do you have a bone or joint problem that could be made worse by a change in your physical activity? 6. 你的醫生現時有否開藥方給你用於血壓或心臟等問題, 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導致你不運動的原因, Do you know of any other reasons why you cannot do physical activity? 我已經閱讀、明白及完成這問卷。以上問題的均是本人所同意。 I have read, understood and completed this questionnaire. All questions are answered to my full satisfaction. 2 簽署 日期 Signature Date Instruction of PAR-Q 身體狀況安全問卷調查使用指引 If you answered yes to one or more questions 若「有」的答案有一個彧以上 Talk with your doctor by phone or in person 在你進行運動或體適能評估之前,請親身或透過BEFORE you start becoming much more 電話諮詢你的醫生。告訴你的醫生有關PAR-Qphysically active or BEFORE you have a 的資料及那些問題專案的是「有」。 fitness appraisal. Tell your doctor about the PAR-O and which questions you answered YES. • You may be able to do any activity you want •你或許能進行任何運動,但要在開始時將強度 - as long as you start slowly and build up 降低,並逐漸提高。或你可能限制只能參與對 gradually. Or, you may need to restrict your 你安全的運動。諮詢你的醫生有關你希望參與 activities to those which are safe for you. 的運動,並參考醫生的意見。 Talk with your doctor about the kinds of activities you wish to participate in and follow his/her advice. • Find out which community programs are •尋找對你合適與安全的社會康體計畫 safe and helpful for you. If you answered NO honestly to all PAR-Q 若你真實地回答所有的問題,並所有的答案是questions, you can be reasonably sure that 「沒有」。你能夠: you can: • start becoming much more physically active •進行運動 (但要在開始時將強度降低,並逐漸 - begin slowly and build up gradually. This 提高。這是最安全及最容易的方法。) is the safest and easiest way to go. • take part in a fitness appraisal - this is an •進行體適能評估 (這是最好的方法測試你現在 excellent way to determine your basic 體適能狀況,因此你能更有效計畫你的健康生 fitness so that you can plan the best way 活。) for you to live actively. 3 健康和體適能評估表 個人資料 Personal Information 姓名 會員號碼 Name Membership no. 住址 男/女 Address Male/Female 身高(米) 年齡 Body Height (m) Age: 测试日期 Test Date 1st 2nd 3rd 4th 項目 Items 靜態心跳率 (每分鐘心率數目) Resting Heart Rate (b.p.m.) 目標心跳率 (50%-75%) Target Training Heart Rate 血壓(心縮壓和心舒壓) Blood Pressure (mmHg) Diastolic/Systolic 評級 Classification 體重 (公斤) Body Weight (kg) 體重指數 BMI 評級 Classification 體脂百分比 - 皮折測量 Body Composition - % Body Fat (Skinfold) 男 胸部 女 肱三頭肌 Men Chest Women Triceps 腹部 髂脊上緣 Abdomen Suprailium 大腿 大腿 Thigh Thigh 總數 (毫米) Total (mm) 估計體脂百分比 Estimated Body Fat 評級 Classification 電子測量 % Body Fat (BIA) 腰臀比例 Waist-hip ratio 評級 Classification 4 上身肌力及肌耐力測試 Upper Body Muscular Strength & Endurance 測試日期 項目 1st 2nd 3rd 4th Test Date Items 最多俯臥撐次數 Maximum No. of push-ups 評級 Classification 20秒卷腹次數 No. of crunch completed in 20 sec 評級 Classification 身體柔韌度 Body Flexibility 坐式前彎 Trunk Forward Flexion (inch) 評級 Classification 腓腸肌 (標準: 15?-20?) Gastrocnemius (Standard 15?-20?) 膕繩肌 (標準: 0?-10?) Hamstring (Standard 0?-10?) 髂腰肌 (標準: 低於水平面) Iliopsoas (Standard below horizontal level) 背闊肌 (標準: >165?) Latissimus Dorsi (Standard >165?) 5 估计脂肪百分比(男性)Percent Fat Estimations For Men 皮折量度数值总和 年龄Age(years) Sum of three skinfolds 18-22 23-27 28-32 33-37 38-42 43-47 48-52 53-57 >=58 8-12 1.8 2.6 3.4 4.2 4.9 5.7 6.5 7.3 8.1 13-17 3.6 4.4 5.2 6.0 6.8 7.6 8.4 9.1 9.9 18-22 5.4 6.2 7.0 7.8 8.6 9.3 10.1 10.9 11.7 23-27 7.1 7.9 8.7 9.5 10.3 11.1 11.9 12.6 13.4 28-32 8.8 9.6 10.4 11.2 12.0 12.8 13.5 14.3 15.1 33-37 10.4 11.2 12.0 12.8 13.6 14.4 15.2 15.9 16.7 38-42 12.0 12.8 13.6 14.4 15.2 15.9 16.7 17.5 18.3 43-47 13.5 14.3 15.1 15.9 16.7 17.5 18.3 19.0 19.8 48-52 15.0 15.8 16.6 17.4 18.1 18.9 19.7 20.5 21.3 53-57 16.4 17.2 18.0 18.8 19.6 20.3 21.1 21.9 22.7 58-62 17.8 18.5 19.3 20.1 20.9 21.7 22.5 23.3 24.1 63-67 19.1 19.9 20.6 21.4 22.2 23.0 23.8 24.6 25.4 68-72 20.3 21.1 21.9 22.7 23.5 24.3 25.1 25.8 26.6 73-77 21.5 22.3 23.1 23.9 24.7 25.5 26.3 27.0 27.8 78-82 22.7 23.5 24.3 25.0 25.8 26.6 27.4 28.2 29.0 83-87 23.8 24.6 25.3 26.1 26.9 27.7 28.5 29.3 30.1 88-92 24.8 25.6 26.4 27.2 28.0 28.8 29.6 30.3 31.1 93-97 25.8 26.6 27.4 28.2 29.0 29.8 30.5 31.3 32.1 98-102 26.7 27.5 28.3 29.1 29.9 30.7 31.5 32.3 33.1 103-107 27.6 28.4 29.2 30.0 30.8 31.6 32.4 33.2 33.9 108-112 28.5 29.3 30.1 30.8 31.6 32.4 33.2 34.0 34.8 113-117 29.3 30.0 30.8 31.6 32.4 33.2 34.0 34.8 35.6 118-122 30.0 30.8 31.6 32.4 33.1 33.9 34.7 35.5 36.3 123-127 30.7 31.5 32.2 33.0 33.8 34.6 35.4 36.2 37.0 128-132 31.3 32.1 32.9 33.7 34.4 35.2 36.0 36.8 37.6 133-137 31.9 32.7 33.4 34.2 35.0 35.8 36.6 37.4 38.2 138-142 32.4 33.2 34.0 34.8 35.5 36.3 37.1 37.9 38.7 143-147 32.9 33.6 34.4 35.2 36.0 36.8 37.6 38.4 39.2 148-152 33.3 34.1 34.8 35.6 36.4 37.2 38.0 38.8 39.6 153-157 33.6 34.4 35.2 36.0 36.8 37.6 38.4 39.2 39.9 158-162 33.9 34.7 35.5 36.3 37.1 37.9 38.7 39.5 40.3 163-167 34.2 35.0 35.8 36.6 37.4 38.1 38.9 39.7 40.5 168-172 34.4 35.2 36.0 36.8 37.6 38.4 39.1 39.9 40.7 173-177 34.6 35.3 36.1 36.9 37.7 38.5 39.3 40.1 40.9 178-182 34.7 35.4 36.2 37.0 37.8 38.6 39.4 40.2 41.0 Source: Jackson and Pollack, 1985. Reprinted from the May 1985 issue of The Physician and Sportsmedicine by special permission from McGraw-Hill, Inc. Copyright 1990 by McGraw-Hill, Inc 6 估計脂肪百分比(女性)Percent Fat Estimations For Women 皮折量度數值總和 年齡Age(years) Sum of three skinfolds 18-22 23-27 28-32 33-37 38-42 43-47 48-52 53-57 >=58 8-12 8.8 9.0 9.2 9.4 9.5 9.7 9.9 10.1 10.3 13-17 10.8 10.9 11.1 11.3 11.5 11.7 11.8 12.0 12.2 18-22 12.6 12.8 13.0 13.2 13.4 13.5 13.7 13.9 14.1 23-27 14.5 14.6 14.8 15.0 15.2 15.4 15.6 15.7 15.9 28-32 16.2 16.4 16.6 16.8 17.0 17.1 17.3 17.5 17.7 33-37 17.9 18.1 18.3 18.5 18.7 18.9 19.0 19.2 19.4 38-42 19.6 19.8 20.0 20.2 20.3 20.5 20.7 20.9 21.1 43-47 21.2 21.4 21.6 21.8 21.9 22.1 22.3 22.5 22.7 48-52 22.8 22.9 23.1 23.3 23.5 23.7 23.8 24.0 24.2 53-57 24.2 24.4 24.6 24.8 25.0 25.2 25.3 25.5 25.7 58-62 25.7 25.9 26.0 26.2 26.4 26.6 26.8 27.0 27.1 63-67 27.1 27.2 27.4 27.6 27.8 28.0 28.2 28.3 28.5 68-72 28.4 28.6 28.7 28.9 29.1 29.3 29.5 29.7 29.8 73-77 29.6 29.8 30.0 30.2 30.4 30.6 30.7 30.9 31.1 78-82 30.9 31.0 31.2 31.4 31.6 31.8 31.9 32.1 32.3 83-87 32.0 32.2 32.4 32.6 32.7 32.9 33.1 33.3 33.5 88-92 33.1 33.3 33.5 33.7 33.8 34.0 34.2 34.4 34.6 93-97 34.1 34.3 34.5 34.7 34.9 35.1 35.2 35.4 35.6 7 98-102 35.1 35.3 35.5 35.7 35.9 36.0 36.2 36.4 36.6 103-107 36.1 36.2 36.4 36.6 36.8 37.0 37.2 37.3 37.5 108-112 36.9 37.1 37.3 37.5 37.7 37.9 38.0 38.2 38.4 113-117 37.8 37.9 38.1 38.3 39.2 39.4 39.6 39.8 39.5 118-122 38.5 38.7 38.9 39.1 39.4 39.6 39.8 40.0 40.0 123-127 39.2 39.4 39.6 39.8 40.0 40.1 40.3 40.5 40.7 128-132 39.9 40.1 40.2 40.4 40.6 40.8 41.0 41.2 41.3 133-137 40.5 40.7 40.8 41.0 41.2 41.4 41.6 41.7 41.9 138-142 41.0 41.2 41.4 41.6 41.7 41.9 42.1 42.3 42.5 143-147 41.5 41.7 41.9 42.0 42.2 42.4 42.6 42.8 43.0 148-152 41.9 42.1 42.3 42.8 42.6 42.8 43.0 43.2 43.4 153-157 42.3 42.5 42.6 52.8 43.0 43.2 43.4 43.6 43.7 158-162 42.6 42.8 42.0 43.1 43.3 43.5 43.7 43.9 44.1 163-167 42.9 43.0 43.2 43.4 43.6 43.8 44.0 44.1 44.3 168-172 43.1 43.2 43.4 43.6 43.8 44.0 44.2 44.3 44.5 173-177 43.2 43.4 43.6 43.8 43.9 44.1 44.3 44.5 44.7 178-182 43.3 43.5 43.7 43.8 44.0 44.2 44.4 44.6 44.8 Source: Jackson and Pollack, 1985. Reprinted from the May 1985 issue of The Physician and Sportsmedicine by special permission from McGraw-Hill, Inc. Copyright 1990 by McGraw-Hill, Inc 臺階測試 /Chester Step Test 12" (30cm) Step / 12吋(30釐米)臺階 Name Age MaxHR 80% MaxHR 姓名:____________________ 年齡:_____ 最大心率:______bpm 最大心率的80%:______bpm 8 Heart Rate心率 (beats/minute) 220 210 200 190 180 170 160 150 140 130 120 110 100 90 80 70 60 ml/kg/min 11 14 17 20 23 26 29 32 35 38 41 44 47 50 53 56 59 62 65 68 72 76 I II III IV V Step Level階段 15 20 25 30 35 Steps per min. 每分鐘臺階次數 Results Tables 測試結果 Step Level Date of Test I II III IV V 階段 測試日期 Heart Rate Aerobic Capacity 心率 最大攝氧量 (ml/kg/min) Exertion Level Fitness Rating 自覺運動強度 評級 Norms for Aerobic Capacity最大攝氧量的標準(ml/kg/min) Males Age Group男性年齡組別 Females Age Group女性年齡組別 15-19 20-29 30-39 40-49 50-59 60-65 15-19 20-29 30-39 40-49 50-59 60-65 Excellent 60+ 55+ 50+ 46+ 44+ 40+ 55+ 50+ 46+ 43+ 41+ 39+ 极好 Good 48-59 44-54 40-49 37-45 35-43 33-39 44-54 40-49 36-45 34-42 33-40 31-38 好 Average 39-47 35-43 34-39 32-36 29-34 25-32 36-43 32-39 30-35 28-33 26-40 24-30 水平 Below Average 30-38 28-35 26-33 25-31 23-28 20-24 29-35 27-31 25-29 22-27 21-25 19-23 水平以下 Poor <30 <28 <26 <25 <23 <20 <29 <27 <25 <22 <21 <19 差 9 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 Certification ? 臺階測試 / Chester Step Test 10" (25cm) Step / 10吋(25釐米)臺階 Name Age MaxHR 80% MaxHR 姓名:____________________ 年齡:_____ 最大心率:______bpm 最大心率的80%:______bpm Heart Rate心率 (beats/minute) 220 210 200 190 180 170 160 150 140 130 120 110 100 90 80 70 60 ml/kg/min 14 19 24 29 34 39 44 49 54 59 64 I II III IV V Step Level階段 15 20 25 30 35 Steps per min. 每分鐘臺階次數 Results Tables 測試結果 Step Level Date of Test I II III IV V 階段 測試日期 Heart Rate Aerobic Capacity 心率 最大攝氧量 (ml/kg/min) Exertion Level Fitness Rating 自覺運動強度 評級 Norms for Aerobic Capacity最大攝氧量的標準表格(ml/kg/min) Males Age Group男性年齡組別 Females Age Group女性年齡組別 15-19 20-29 30-39 40-49 50-59 60-65 15-19 20-29 30-39 40-49 50-59 60-65 Excellent 极好 10 Good 好 Average 水平 Below Average 水平以下 60+ 55+ 50+ 46+ 44+ 40+ 55+ 50+ 46+ 43+ 41+ 39+ 48-59 44-54 40-49 37-45 35-43 33-39 44-54 40-49 36-45 34-42 33-40 31-38 39-47 35-43 34-39 32-36 29-34 25-32 36-43 32-39 30-35 28-33 26-40 24-30 30-38 28-35 26-33 25-31 23-28 20-24 29-35 27-31 25-29 22-27 21-25 19-23 <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 11 舉例 陳先生今年30歲,他能夠完成測試的四個階段,而且心跳率保持不超過最大心跳率的80%及自覺運動強度RPE在14或以下水平。他的四個心率是99、117、135及154 bpm,而RPE則是8、10、12及14,將四個心率點在表格上,然後連成一條直線。若四點的位置未能連成直線的話,則以最接近該四點的直線為准。該直線的方向向上,與最大心率的水平線匯合(陳先生的最大心率是190 bpm)。然後從那匯合點出發劃一條垂直線,與底線匯合,那匯合點的數值便是估計陳先生的最大攝氧量:大約44 ml/kg/min,參照下列最大攝氧量的標準表格被評為”好”。 Name Age MaxHR 80% MaxHR 姓名:____________________ 年齡:_____ 最大心率:______bpm 最大心率的80%:______bpm Heart Rate心率 (beats/minute) 220 210 200 190 180 170 160 150 140 130 120 110 100 90 80 70 60 ml/kg/min 11 14 17 20 23 26 29 32 35 38 41 44 47 50 53 56 59 62 65 68 72 76 I II III IV V Step Level階段 15 20 25 30 35 Steps per min. 每分鐘臺階次數 Results Tables 測試結果 Step Level Date of Test I II III IV V 階段 測試日期 Heart Rate Aerobic Capacity 心率 最大攝氧量 (ml/kg/min) Exertion Level Fitness Rating 自覺運動強度 評級 Norms for Aerobic Capacity最大攝氧量的標準表格(ml/kg/min) Males Age Group男性年齡組別 Females Age Group女性年齡組別 15-19 20-29 30-39 40-49 50-59 60-65 15-19 20-29 30-39 40-49 50-59 60-65 Excellent 12 极好 Good 好 Average 水平 Below Average 60+ 55+ 50+ 46+ 44+ 40+ 55+ 50+ 46+ 43+ 41+ 39+ 48-59 44-54 40-49 37-45 35-43 33-39 44-54 40-49 36-45 34-42 33-40 31-38 39-47 35-43 34-39 32-36 29-34 25-32 36-43 32-39 30-35 28-33 26-40 24-30 30-38 28-35 26-33 25-31 23-28 20-24 29-35 27-31 25-29 22-27 21-25 19-23 <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 Certification ? 自我運動強度表 Rating of Perceived Exertion (RPE) 6 7very, very light (非常輕鬆) 8 9 very light (很輕鬆) 10 11 fairly light (輕鬆) 12 13 somewhat hard (有些吃力) 14 15 hard (吃力) 16 17 very hard (很吃力) 18 19 very, very hard (非常吃力) 13 20 14 此表用來評估整個身體或身體某一部位,The RPE scale measures feelings of effort, 例如:胸部、手臂或腿部在有氧與抗阻力strain, discomfort, and/or fatigue 運動時感受到之體力消耗、疲勞及不適感experienced to the overall body perception 覺。 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 使用這強度表的時候,需注意: guidelines in measuring perceived exertion. These guidelines are: 1) It should be clear to the user that 1) 必須讓使用者清楚知道這表格是用於 perceived exertion is a method to 判斷運動時身體感受到之強度、疲勞及不determine the intensity of effort, strain, 適感覺。 and/or discomfort that is felt during exercise. 2) The range of sensations must 2) 感覺範圍要與級數配合。例如:6級代 correspond to the scale. For example, level 表平靜地坐在椅子休息時的感覺、9 級代6 would refer to quietly sitting on a chair, 表輕鬆散步、13 級代表穩定運動節奏、20level 9 would refer to walking gently, level 13 would refer to a steady exercising pace 級代表最大強度、最辛苦。 and level 20 would refer to the maximal level of exertion. 3) Since there is no right or wrong answer 3)在使用這表格時,並沒有對與錯之答 for rating one’s perception of exertion, a 案。因此教練必須清楚明白級表的含義,fitness trainer must clearly understand the 並準確解釋給客戶知道怎樣使用。 meaning of the descriptions. Careful explanation of the scale is necessary before application. 4) A level of 12-15 is adequate for most 4) 12至15 級之強度對大部份運動來說已 forms of conditioning exercises. 經很足夠。 5) If a client feels short of breathe, chest 5) 如客人感到氣促、胸口收緊和疼痛,請 tightness and/or pain. Reduce exercise 把運動強度降低至8至9級。 intensity to around the level of 8-9. 15 側面觀 (Side view) 1st 頭: 中立位 ? 前傾 ? 後仰 ? 2nd ? ? ? (後方頸部肌肉是否過緊,前方頸部肌肉是否過弱,) 建議:___________________________________ 1st 頸椎: 中立位 ? 過於前曲 ? 2nd ? ? 1st 肩胛骨: 中立位 ? 圓肩 ? 2nd ? ? (胸部肌肉是否過緊,上背部肌肉是否過弱,) 建議:__________________________________________ 1st 胸椎: 中立位 ? 過於後曲 ? 2nd ? ? 1st 腰椎: 中立位 ? 過於前曲 ? 2nd ? ? (下背部肌肉是否過緊,腹部肌肉是否過弱,) 建議:__________________________________________ 1st 骨盆: 中立位 ? 前傾 ? 後傾 ? 2nd ? ? ? (髖屈曲肌是否過緊,臀部肌肉是否過弱,) 建議:____________________________________________ 1st 髖關節: 中立位 ? 屈曲 ? 伸展 ? 2nd ? ? ? 1st 膝關節: 中立位 ? 超伸 ? 2nd ? ? (負重站立運動時注意事項,) 建議:________________________________________________________ 1st 踝關節: 中立位 ? 足背屈 ? 蹠屈 ? 2nd ? ? ? 1st 腓骨外髁: 垂直線前面 ? 垂直線後面 ? 2nd ? ? 16 1st 測試日期: _______________ 教練: _______________ 2nd 測試日期: _______________ 教練: _______________ 背面觀 (Posterior view) 1st 頭部: 中立位 ? ___ 側傾 ? ___ 扭轉 ? 2nd ? ? ? (頸側肌肉是否過緊,) 建議: ________________________________________________________ 1st 肩部: 中立位 ? ___ 聳肩 ? ___ 塌肩 ? 2nd ? ? ? (肩胛骨部位肌肉是否過緊,) 建議:___________________________________________________ 1st 肩胛骨: 中立位 ? 肩帶前引 ? 肩帶縮回 ? 2nd ? ? ? 1st 胸腰椎: 成一直線 ? S形 ? C形 ? 2nd ? ? ? (抗阻力訓練時注意事項,伸展運動,) 建議:__________________________________________ 1st 骨盆: 中立位 ? 骨盆側傾 ? 2nd ? ? 1st 髖關節: 中立位 ? 髖內收 ? 髖外展 ? 髖外旋 ? 髖內旋 ? 2nd ? ? ? ? ? 1st 膝關節: 中立位 ? 膝外翻 ? 膝內翻 ? 2nd ? ? ? (負重時膝屈曲動作注意事項,) 建議:________________________________________________ 1st 足部: 中立位 ? 扁平足 ? 2nd ? ? (旋前變形綜合症?) 建議:______ ______________________________________________________ 17 t1st 測試日期: _______________ 教練: _______________ 2nd 測試日期: _______________ 教練: _______________ 體脂比例 Body composition 女性 男性 女性 男性 Women Men Women Men 11% - 14% 3% - 5% 重要脂肪 11% - 14%3% - 5% 重要脂肪 Essential Fat Essential Fat 12% - 22% 5% - 13% 運動員 12% - 22%5% - 13% 運動員 Competitive Athletes Competitive Athletes 16% - 25% 12% - 18% 一般健康人仕 16% - 25%12% - 18%一般健康人仕 General Health General Health 26% - 31% 19% - 24% 體脂百分比較高 26% - 31%19% - 24% 體脂百分比較高 Unhealthy Unhealthy 癡肥 32%或以上 25%或以上 癡肥 32%或以上 25%或以上 Obese 32% and higher 25% and higher Obese32% and higher25% and higher 血壓 Blood Pressure 心縮壓 心舒壓 Systolic BP(mmHg) Diastolic BP(mmHg) 正常 <130 <85 Normal 普通 130-139 85-89 High Normal 輕度高血壓 140-159 90-99 Mild Hypertension 18 中度高血壓 160-179 100-109 Moderate Hypertension 嚴重高血壓 180-209 110-119 Severe Hypertension 體重指數 體重指數 BMI BMI 分類 分類 Category Category 過輕 過輕 < 18.5 Underweight Underweight 正常 正常 18.5 to 24.9 Normal Normal 超重 超重 25 to 29.9 Overweight Overweight 嚴重超重 嚴重超重 30 to 34.9 Obese I Obese I 癡肥 癡肥 35 to 39.9 Obese II Obese II 病態癡肥 病態癡肥 >40 Morbid Obesity Morbid Obesity 腰臀比例評級 腰臀比例評級 Waist to Hip Ratio Waist to Hip Ratio 男性Men 女性Women 男性Men 女性Women > 1.0 > 1.0 高危險High risk > 0.85 > 0.85 中度危險 0.90 – 1.0 0.80 – 0.85 0.90 – 1.0 0.80 – 0.85 Moderately high risk 低危險 < 0.90 < 0.80 < 0.90< 0.80Lower risk 19 Reference: 1. American College of Sports Medicine (ACSM) 2. American Council on Exercise (ACE) 3. Canadian Society for Exercise Physiology st4. Frontera WR, Dawson DM, Slovik DM. Exercise in rehabilitation medicine. 1 ed. Champaign: Human Kinetics, 1999 th5. Heyward VH. Advanced fitness assessment and exercise prescription. 4 ed. Champaign: Human Kinetics, 2002 6. National Heart, Lung, and Blood Institute (NHLBI) 20