你「體測」左未？
你希望了解自己的體適能狀況嗎？為了康盛人生，我們誠意邀請你花2至3分鐘時間，進行兩項精選的「體測」項目。
來吧！請準備一把軟尺，為你的康盛人生踏出第一步。
Have you ever assessed?
Are you willing to understand your physical fitness status?
For lifelong wellness, you are cordially invited to spend two to three
minutes on doing two specially selected physical fitness tests.
「腰圍量度」能夠評估有否中央肥胖問題，了解心血管及代謝系統健康狀況。
Waist circumference measure is used to reflect the problem of central obesity and understand the status of cardiovascular and metabolic health.
方法：在最底一條肋骨與盤骨頂的中間位置，用軟尺水平量度腰部體圍(世界衛生組織，2008)。請以厘米(cm)做量度單位。注意：軟尺必須一直維持水平位置，其鬆緊度必須恰到好處。
Method：Use a measuring tape to measure the horizontal circumference at the midpoint between the lower margin of the last palpable rib and the top of the iliac crest (World Health Organization, 2008). Unit of measure: cm. Remark：The measuring tape should be held at a level parallel to the floor and its tightness should be held snugly, but not constricting.
現在，邀請你為自己量度腰圍，開始吧！
Now, you are invited to measure your own waist circumference. Let’s start!
請輸入你的腰圍讀數，緊記量度單位是厘米(cm)呢！
Please enter your waist circumference reading, remember the unit of measure is in centimeters.
腰圍 Waist circumference:
為能夠更準確判斷你有否中央肥胖問題，以及了解你的心血管及代謝系統健康狀況，請輸入你的年歲及性別。
To judge whether you have the problem of central obesity more accurately, as well as understand your cardiovascular and metabolic health, you need to enter your age and gender.
年歲 Age:
性別 Gender: 男 Male 女 Female
「椅子坐前伸測試」能夠評估下背、後大腿柔軟度，以及腰椎、髖部關節活動幅度，從而預測骨骼肌肉健康狀況。
Chair sit-and-reach test is used to evaluate the flexibility of lower back and posterior thigh, assess the range of motion of human joints and understand the status of musculo-skeletal health.
方法：坐在椅子邊沿 (注意椅子穩固)；一腳向前伸展，足跟著地，腳尖自然指向天；另一腳屈曲90度，腳踏實地；雙手中指互叠伸直，彎腰向前，儘量靠近伸直腳的腳尖，保持兩秒 (膝蓋必須保持伸直)；量度中指與腳尖之間的距離。
Sit on the edge of a stable chair. Extend one leg and put the heel on the ground with toes pointing upwards. Bend another leg at 90 degrees with foot placing on the ground. Cross the thumbs, overlap the middle fingers, reach forwards slowly as far as possible and hold the stretch for 2 seconds (keep the leg straightened). Measure the distance between middle finger and toe.
手指未能觸腳尖的距離為負數；手指超過腳尖的距離為正數。以厘米(cm)做量度單位。
If fingers cannot touch toes, the reading will be with “negative” sign; if fingers pass through toes, the reading will be “positive”. Unit of measure: cm
注意：測試前先進行適度的熱身及伸展運動；過程中不應該產生任何疼痛。
Remark：Do warm-up and stretching exercise prior to the test. No pain and severe soreness should be produced during the test.
現在，邀請你進行「椅子坐前伸測試」，為更準確進行量度，請邀請一位朋友協助提尺，並錄取讀數。開始吧！
Now, you are invited to do the chair sit-and-reach test. You need some help from a partner for taking the reading. Let’s start!
請輸入你的「椅子坐前伸測試」讀數，緊記：
未能相觸的距離為負數；手指超過腳尖的距離為正數。
量度單位是厘米(cm)呢！
Please enter the result of chair sit-and-reach test, remember the unit of measure is in centimeters.
你已完成兩項精選的「體測」項目，進入康盛人生的新里程。你的體測結果如下：
You have completed the two specially selected physical fitness tests already and stepped forward to a new page of wellness. Your brief physical fitness report is shown below:
你的年歲 Your Age :
你的性別 Your Gender :
你的腰圍(cm) Your Waist Circumference(cm) :
評語： Comment:
你的腰圍符合標準，並沒有中央肥胖問題及顯著的心血管及代謝系統健康風險。我們建議你繼續保持良好生活習慣，注意均衡飲食，持續參與體能活動。
Your waist circumference is within standard range. You are not centrally obese. The health risks in relation to cardiovascular and metabolic systems are not distinct. You are recommended to continue to adopt healthy lifestyle, pay attention to balanced diet and participate in regular physical activities.
你的腰圍過粗，不符合標準，似乎有中央肥胖問題及顯著的心血管及代謝系統健康風險。我們建議你立刻檢示生活習慣，向健體專業人士諮詢運動建議，並向醫護人員請教有效減低健康風險的方法。
Your waist circumference exceeds the standard range. The problem of central obesity likely persists. The health risks in relation to cardiovascular and metabolic systems are distinct. You are recommended to review your lifestyle immediately and consult exercise professionals for further advices. You have to get advices from health and medical professionals for ways to reduce health risks as soon as possible.
你的年歲 Your Age :
你的性別 Your Gender :
你的坐前伸距離(cm) Your Sit-and-Reach Distance(cm) :
評語： Comment:
你的「椅子坐前伸測試」表現達標，反映下背、後大腿柔軟度理想，腰椎、髖部關節活動幅度正常，現時並沒有顯著的骨骼肌肉健康風險。我們建議你繼續關注骨骼肌肉健康，多做伸展運動，這樣能有效降低關節及肌肉受傷的風險。
Your performance of chair sit-and-reach is within standard range. It implies that the flexibility of lower back and posterior thigh and the range of motion of spine and hip joints are normal. The health risks in relation to musculo-skeletal system are not distinct. You are recommended to continue to pay attention to your musculo-skeletal health and do more stretching exercises. This will reduce the susceptibility of joint and muscle injuries.
你的「椅子坐前伸測試」表現未如理想，反映下背、後大腿柔軟度欠佳，腰椎、髖部關節活動幅度減少，似乎有顯著的骨骼肌肉健康風險。我們建議你立刻關注自己的骨骼肌肉健康狀況，向健體專業人士諮詢運動建議，多做伸展運動，這樣能有效降低關節及肌肉受傷的風險。
Your performance of chair sit-and-reach is below standard range. It implies that the flexibility of lower back and posterior thigh and the range of motion of spine and hip joints are not good. The health risks in relation to musculo-skeletal system are distinct. You are recommended to pay attention to your musculo-skeletal health and consult exercise professionals for further advices. More stretching exercises have to be done and this will reduce the susceptibility of joint and muscle injuries.
為了改善心肺及肌肉適能，以及促進骨骼、心血管和代謝系統的健康：
To improve cardiorespiratory and muscular fitness and promote bone health and cardiovascular as well as metabolic health biomarkers:
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兒童和青年Children and Youth
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兒童和青年應該每天至少累積60分鐘的中等至劇烈強度體能活動。Children and youth should accumulate at least 60 minutes of moderate- to vigorous-intensity physical activity daily.
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大部分的日常體能活動應該是有氧的。Most of the daily physical activity should be aerobic.
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應當至少每週3次納入劇烈強度的活動，其中包括加強肌肉和骨骼的活動種類。Vigorous-intensity activities should be incorporated, including those that strengthen muscle and bone, at least 3 times per week.
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成年人Adults
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成年人應該每星期至少累積150分鐘中等強度有氧體能活動。Adults should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week.
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每次的有氧活動應持續執行至少10 分鐘。Aerobic activity should be performed in bouts of at least 10 minutes duration.
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為強化肌肉，每周應針對主要肌肉群進行2天或更多的鍛煉活動。Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.
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生活節奏急速、平日甚少運動的朋友，可以先在家居、工作間、戶外休閒空間進行一些輕鬆的伸展活絡運動，為開展自己的康盛人生運動計劃作好身體準備！
For exercise beginners whose pace of living is fast, you are advised to start gentle stretching programmes at home, at the workplace and outdoors first. It is an initial step of your wellness exercise journey for the preparation of your physical body!
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參考資料:
- 中國香港體適能總會(2017)體適能導師綜合理論。香港：中國香港體適能總會。
- 世界衞生組織(2010)關於身體活動有益健康的全球建議。日內瓦：世界衞生組織。
- 許世全(2015)實用體適能測試與評估。香港：陳湘記圖書有限公司。
References:
- 中國香港體適能總會(2017)體適能導師綜合理論。香港：中國香港體適能總會。
- World Health Organization (2010) Global Recommendations on Physical activity for Health. Genva: WHO Press.
- 許世全(2015)實用體適能測試與評估。香港：陳湘記圖書有限公司。
我們誠意邀請你參加2018年6月8至10日的「全城體測日」活動，詳情如下：
日期：2018年6月8至10日(星期五、六、日)
時間：早上10時至晚上7時
地點：灣仔 香港會議展覽中心 5樓 「健康博覽2018」 會場
會場內特設『健康體適能測試專區』，為大家提供攻更多元及更詳盡的體適能測試及諮詢服務。 了解更多
You are cordially invited to participate in the events of "PFA Day" scheduled between 8 and 10 June 2018. The programme detail is shown below:
Date: 8-10 June 2018 (Fri to Sun)
Time: 1000-1900
Venue: Exhibition Hall, Health Expo 2018, 5/F, Hong Kong Exhibition and Convention Centre, Wanchai
A zone of health and fitness assessment will be set up in the exhibition hall. You will be provided with more diversified and informative fitness assessment and consultation services. Know More
Free Download of E-ticket of Health Expo 2018
為表揚你花上寶貴時間參與以上「全城體測日」網上精選「體測」項目，閣下可以參與「全城體測日」大抽獎活動，獎品是「全城體測日」運動禮品包乙份(禮品價值HK$100)，得獎名額100名。
To acknowledge your participation in the above “PFA Day” specially selected physical fitness tests, you are eligible for a lucky draw activity. As many as 100 people will be awarded for free PFA Day exercise gifts (valued HK$100 per each).
