The Chinese University of Hong Kong

Physical Education Unit

Required/ Elective Physical Education Course – Physical Conditioning

(I) Definition of Physical Fitness

Physical fitness is defined as a set of attributes that people have or achieve that relate to the ability to
perform physical activity. Being physically fit has been defined as “the ability to carry out daily tasks
with vigour and alertness without undue fatigue and with ample energy to enjoy leisure-time pursuits
and to meet unforeseen emergencies” (Caspersen et al., 1985).

(II) Classification of Physical Fitness

1. Health-related physical fitness
a. Aim: Healthy body and high quality of life.
b. Components: Cardiorespiratory endurance; muscular strength; muscular endurance;
flexibility; body composition.
2. Sports-related physical fitness
a. Aim: Specificity of training toward a particular goal.
b. Components: Agility; balance; reaction time; speed; power; coordination.

(III) Definition of Health-Related Physical Fitness & Sports-Related Physical Fitness

Health-related physical fitness
1. Cardiorespiratory endurance
Cardiorespiratory endurance refers to the ability of the circulatory and respiratory systems to transport
oxygen and nutrients to working muscles efficiently. It also refers to the ability to do prolong exercise
by the whole body.
2. Muscular strength
Muscular strength refers to the maximum force exerted by a muscle group.
3. Muscular endurance
Muscular endurance refers to the ability of a muscle group can sustain a static muscular contraction or
contract repeatedly within a period. It also refers to the ability of the muscular system can work
efficiently.
4. Flexibility
Flexibility refers to the ability of various joints to effectively perform an optimal range of motion.
Factors affecting flexibility include genetics, the bone and joint structure, muscular tension, muscular
strength, ligaments, etc.
5. Body composition
Body composition refers to the percentages of body fat and lean body mass.
Sports-related physical fitness
1. Agility
Agility refers to the ability to change the position of the body in space with speed and accuracy.
2. Balance
Balance refers to the maintenance of equilibrium while stationary or moving.
3. Reaction time
Reaction time refers to the time elapsed between stimulation and the beginning of the reaction to it.
4. Speed
Speed refers to the ability to perform a movement within a short period of time.
5. Power
Power refers to the ability or rate at which one can perform work.
6. Coordination
Coordination refers to the ability to use the senses, such as sight and hearing, together with body parts
in performing tasks smoothly and accurately.

(IV) Physical Fitness Training Procedures

1. Warm-up phase (approximately 5 - 10 minutes)
a. Start by doing some low-intensity exercises such as jogging, running in place, indoor biking,
etc., to raise heart rate and muscle temperature.
b. Follow by 3 - 8 minutes of mobility exercises and stretching to help reduce chances of injury
and improve motor ability
- Stretch each major muscle group slowly until the tight position.
- Hold each movement for 15 to 30 seconds.
- Please refer to appendix 1 or the e-booklet of skill-related stretching:
https://www.peu.cuhk.edu.hk/en-gb/pe-courses/online-pe-learning-resources/stretching
c. High intensity dynamic stretching exercises such as high knees, heel flicks, jumping jacks,
lateral slides, etc.,

2. Conditioning phase (approximately 20 - 60 minutes)

a. Aerobic fitness (cardiorespiratory endurance conditioning)
- Any rhythmical, repeatable and aerobic exercise that uses large muscle groups and can be
maintained for a prolonged period, e.g. walking, jogging, rope skipping, cycling or rowing.
- The exercise intensity can be represented by using the 10-point Rate of Perceived Exertion
Scale (RPE). The training effect is significant if you feel hard to very hard (4 - 7) during
the exercise.
0 2 4 6 9 10
Not at all Little exertion Hard Very Hard Very Very Hard Exhausted
- Measure heart rate periodically to adjust exercise intensity to meet the recommended level,
i.e. target heart rate.
Formula: (220 - age) x 60% = bpm (lower limit)
 (220 - age) x 90% = bpm (upper limit)
*bpm = beats per minute
- 20 to 60 minutes of the above aerobic exercise is recommended to gain aerobic fitness.
- Exercise 3 - 5 times a week on alternate days is recommended.

b. Muscular strength and endurance training (approximately 20 - 60 minutes)

- The weight selection and adjustment depend on the training objectives.
- Muscular endurance: low resistance, high repetitions or sustaining a static muscular
contraction
- Muscular hypertrophy: medium resistance, medium repetitions.
- Muscular strength: high resistance, low repetitions.
- Muscular power: high resistance, low repetitions.
- 1 repetition maximum (RM): the maximum load that the muscle groups can lift for a
particular exercise. The larger value of the RM, the lighter the exercise load.
Training Objectives Sets Repetition Maximum Intensity Rest between sets
(RM) (% of 1RM)
Muscular Power 3-5 1–5 85 – 100 3 - 5 minutes
Muscular Strength 3-5 4–6 85 – 90 3 - 5 minutes
Muscle Hypertrophy 3 - 5 8 – 12 67 – 80 2 - 3 minutes
Muscular Endurance 2 - 3 > 15 < 65 1 - 2 minutes
3. Cool-down phase (approximately 5 - 10 minutes)
a. After the conditioning phase, keep exercising at a lower intensity for cooling down and
excreting metabolic wastes.
b. Do static stretching as in the warm-up phase, or use foam rollers, and massage balls to reduce
delayed muscle onset soreness.
c. Prevent blood pooling: When you suddenly stop the exercise without cool down procedures
may cause your heart rate to drop abruptly, blood may pool in your working muscles instead
of circulating back to the heart, and further, dizziness and fainting. In some severe cases, it
may lead to cardiac arrhythmia, which is a life-threatening condition.

Please refer to appendix 2 or the guidelines of resistant training:

https://www.peu.cuhk.edu.hk/images/content/pe-courses/fitness-guidelines.pdf

(V) Training Principles

1. Progressive overload: The training effect is significant when the exercise exceeds a level greater than
accustomed to induce adaptation.
2. Reversibility: Once cardiorespiratory training is decreased or stopped for a significant period (2 – 4
weeks), previous improvements will reverse and decrease, and the body will readjust to the demands
of the reduced physiological stimuli. Resistance training should be performed regularly several times
per week to make continual gains in muscular fitness.
3. Individual differences: All individuals will not respond similarly to a given training stimulus. For
example, individuals may respond differently to the same resistance training program for muscular
strength.
4. Specificity of training: Specific exercise elicits specific adaptations, creating specific training effects.
For example, running would be the appropriate mode to select, as activities such as cycling or
swimming do not train the specific muscles and movement patterns needed to complete a half-
marathon. Only muscle groups that are trained will make desired adaptations in selected parameters
of muscular fitness. Exercises such as the squat and leg press can be used to enhance lower body
strength, but these exercises will not affect upper body strength.
(VI) Selected Guidelines for Resistant Training
1. Range of motion: Range of motion should be considered when performing the resistance training
exercise. Restriction in the range of motion for a prolonged period can result in shortening of the
muscle and limited joint movement.
2. Keep breathing: During resistance training, the breathing rhythm of exhaling while against resistance
(concentric contraction) with 1 - 2 seconds and inhaling while on the return (eccentric contraction)
with 2 - 4 seconds should be performed*.
3. Balanced muscle development: the flexor and extensor of muscle groups should be trained equally,
e.g. sit-up (abdominal flexion) and back arch (hyper-extension).
*concentric contraction: A type of muscle contraction in which the muscles shorten while
generating force.
eccentric contraction: A type of muscle contraction in which the muscles lengthen while
generating force.
isometric contraction: A type of muscle contraction without motion.
(VII) Circuit Training
Circuit training is the combination of 8 - 12 exercises with short rest periods between them that can improve
both cardiorespiratory and muscular fitness. The number of cycles and repetitions for each exercise is
prescribed and the exercises are completed cycle by cycle. The stations may include muscular strength,
muscular endurance, and aerobic exercises.
1. Selection of stations: The stations include the training of the major muscle groups according to the
training target.
2. The number of repetitions in a set of each station should be checked by the ability testing.
3. The order of the stations: Similar muscle groups should be arranged further apart in the cycle to
prevent overloading the same muscle group and losing the training effect.

An example of circuit weight training for muscle toning (2 - 3 sets, 8 - 12 RM):

Shoulder
Leg press
press

Heels Sit-up
raising (30 seconds)

Lat pull Biceps

down curls

Triceps
Legs curls
extension

Rope
jumpping Chest press
(30 seconds)
(VIII) Interval Training
Interval training is a training session arranging the exercise and rest alternatively instead of continuously.
This method is good for stimulating the cardiorespiratory system. Some training principles are as follows:
1. Firstly, decide which energy system wants to be trained.
a) ATP-PC system; b) lactic acid system; c) aerobic system.
2. Decide the type of rest.
a. Passive rest: suitable for the sprinting or long-distance interval training;
b. Active rest: suitable for the medium high-speed type of interval training.
3. The exercise and rest ratio within a set for a different type of interval training.
a. ATP-PC system 1:12 - 20 (10 seconds for 50 meters, rest for 2 - 3 minutes)
b. Lactic acid system 1:3 - 5 (1’30” for 400 meters, rest for 4’30” - 7’30”)
c. Aerobic system 1:0.5 (10 minutes for 2000 meters, rest for 5 minutes)
After finishing a set of training, in general, rest should be taken until the heart rate goes back to about
60% of the maximum heart rate, and the next set can be started.
Training examples:
Distance Times/set Number of sets Total distance System trained
a) 50m × 6 × 3 ＝ 900m ATP-PC system
b) 400m × 4 × 2 ＝ 3200m Lactic acid system
c) 2000m × 3 × 1 ＝ 6000m Aerobic system
(IX) High-Intensity Interval Training (HIIT) or High-Intensity Circuit Training (HICT)
HIIT or HICT is the training with exercise and rests arranged alternatively, the maximum heart rate during
exercise can be reached 90% or more. Training can be done anywhere with or without training equipment.
Exercise difficulties or exercise time can be easily adjusted according to the individual’s ability. For example,
you may design your HIIT programme with each exercise for 30 seconds and rest for 15 seconds. A 3-set
programme can be finished within 30 minutes. This training can improve both anaerobic and aerobic
endurance systems concurrently, in the sense that not only the exercise can burn fat and build or sustain
muscle fitness effectively, but also increase the metabolic rate after exercise.

Recommended HIIT exercise by Kilka & Jordan (2013)

1. Jumping jack
(whole-body)
2. Wall sit (lower body)
3. Push-up (upper body)
4. Abdominal crunch (Core)
5. Step up onto chair
(whole-body)
6. Squat (lower body)
7. Triceps dip on chair
(upper body)
8. Plank (core)
9. High knees/ run in place
(whole-body)
10. Lunge (lower body)
11. Push-up and rotation
(upper body)
12. Side plank (core)
(X) Exercise Prescription (FITT)

Goal Cardiorespiratory ＋
Muscular Muscular Endurance
Prescription Burn Fat △ △ Flexibility
Endurance Strength

Frequency (F) 3 - 5 days/week ≥ 5 days/week 2 - 3 days/week 2 - 3 days/week 2 - 3 times/week

#
Moderate: 60% of Initial: 40% - 60% of 1 RM : < 50% 1 RM Stretch to the point of
Exercise HRmax^ HRmax^ Beginner: 40% - 50% 15 - 20 repetitions feeling tightness or slight
Intensity (I) Vigorous: 90% of Progression: ≥ 60% Intermidaite: 60-80% 2 - 4 sets discomfort
HRmax^ of HRmax Experienced: ≥ 80% rest intervals: 2 - 3
8 - 12 repetitions minutes
2 - 4 sets
rest intervals: 2 - 3
minutes
Moderate: 30 - 60 minutes No specific duration Static/ Dynamic:
30 - 60 minute/day 10 - 30 seconds
Vigorous: PNF: 3 - 6 seconds light-
20 - 60 minute/day to-moderate contraction
Time (T)
followed by 10 - 30
seconds assisted stretch
2 - 4 sets
No specific duration
Type of Walk, jog, cycle, row, Aerobic physical Multiple-joint exercises Static stretching,
swim, water aerobic activity, Train agonist and antagonist muscle groups Dynamic stretching or
Exercise (T)
activity etc. resistance training, Different types of equipment PNF etc.
flexibility Bodyweight exercises
^HRmax = 220 - age

Table and norm of 1-mile walk test for cardiorespiratory endurance (Appendix 3)
＋
Skinfold measurements (Appendix 4)
△Record form for muscular strength and endurance (Appendix 5)

#
Training load chart (Appendix 6)
(XI) Physical Activity Pyramid
In the Physical Activity Pyramid (Corbin & Pangrazi, 1998), there are 6 types of physical activities which are
classified into 4 levels:
Level 1: Lifestyle Physical Activity
The activities in this level which is low to moderate intensity should be done most to reduce the risk of
overweight/obesity and chronic diseases.
Level 2：Active Aerobics & Active Sports and Recreation
The activities in this level which is moderate to vigorous intensity should be done more to improve the
cardiorespiratory endurance so that health and the ability to carry out daily tasks can also be improved.
Level 3: Flexibility Exercises & Muscle Fitness Exercises
The activities in this level should be done in the appropriate amount to effectively prevent back pain and
body postural problems.
Level 4: Inactivity
Sedentary behaviour at this level should be kept minimal. The effects of sedentary behaviour include
excessive fatigue, feeling tiredness and boredom, which would further impair your bodily functioning.

Inactivity
sitting
watching TV
F=infrequent
I= low
T=short

Muscle
Flexibilty Fitness
Exercises Exercises
stretching weight training
calisthenics

F=3-7 days/week F=2-3 days/week

I=stretching I=muscle overload
T=10-60s, 1-3sets T=8-12rep, 1-3sets
Active Aerobics Active Sports
aerobic dance and Recreation
jogging basketball
biking tennis, hiking
F=3-6days/week I=moderate to vigorous T=20+ min

Lifestyle Physical Activity

walk to work
climb the stars
house work or car washing
F=All or most days/week I=moderate T=30+ min
(XII) Canadian 24-hour movement guidelines for adults
For health benefits, adults aged 18-64 years should be physically active each day, minimize sedentary
behaviours, and achieve sufficient sleep.
Physical activity: Moderate to vigorous aerobic physical activities such that there is an accumulation
of at least 150 minutes per week; muscle-strengthening activities using major
muscle groups at least twice a week; several hours of light physical activities,
including standing.
Sleep: Getting 7 - 9 hours of good-quality sleep regularly, with consistent bed and wake-up
times.
Sedentary behaviours: Limiting sedentary time to 8 hours or less, which includes no more than 3 hours of
recreational screen time, and breaking up long periods of sitting as often as possible.

(XIII) Safety Precautions for Exercise

1. If you have the following disease, please consult your doctor before exercising:
Heart Disease Hypertension
Diabetes Liver Disease
2. Wear proper sports clothes and sports shoes.
3. If you are a beginner, please work with a partner.
4. Make sure that the selector key is fully inserted and locked before you lift weights by yourself.
5. Keep your back straight and exhale while lifting weight.
6. Please keep clear of moving parts at all times
7. If weights are jammed, please inform the attendants and do not attempt to free the weights by
yourself.
8. Please put all free weights back in their place when you finished.
9. Before working with new equipment, read the instructions carefully so that safety and training
effects can be obtained.
10. No eating drinking, or running inside the fitness room
11. Stop immediately if the following symptoms exist: Dizziness; chest pain; continuous soreness of
a certain muscle/ joint; nausea; abnormal breathing.
References / Websites
Alter M. J. (2004). Science of Flexibility. Champaign, IL: Human Kinetics.
American College of Sports Medicine. (2022). American College of Sports Medicine. https://www.acsm.org/
Caspersen, C. J., Powell, K. E., & Christenson, G. M. (1985). Physical activity, exercise, and physical fitness:
definitions and distinctions for health-related research. Public Health Reports, 100(2), 126-131.
Centers for Disease Control and Prevention. (1999). Physical Activity and Health: A Report of the Surgeon
General. https://www.cdc.gov/nccdphp/sgr/index.htm
Centers for Disease Control and Prevention. (2022). Physical Activity Basics.
https://www.cdc.gov/physicalactivity/basics/index.htm
Corbin, C. B., & Pangrazi, R. P. (1998). Physical activity pyramid rebuffs peak experience. ACSM's Health &
Fitness Journal, 2(1), 12-17.
Exercise is Medicine (2022). Exercise is Medicine. https://www.exerciseismedicine.org/
Klika, B., & Jordan, C. (2013). High-intensity circuit training using body weight: Maximum results with
minimal investment. ACSM’s Health & Fitness Journal, 17(3), 8-13.
Liguori, G., American College of Sports Medicine. (2021). ACSM’s Guidelines for Exercise Testing and
Prescription. Philadelphia, PA: Wolters Kluwer.
Physical Education Unit, The Chinese University of Hong Kong. (2016). Guidelines for Resistance Training.
http://www.peu.cuhk.edu.hk/images/content/pe-courses/fitness-guidelines.pdf
Physical Education Unit, The Chinese University of Hong Kong. (2024). E-booklet of Skill-related
Stretching. http://www.peu.cuhk.edu.hk/zh-tw/pe-courses/stretching
Physical Fitness Association of Hong Kong, China. (2024). Physical Fitness Association of Hong Kong,
China. http://www.hkpfa.org.hk/index/customIndex.aspx?nnnid=1
U.S. Department of Health and Human Services (2024). Healthy People 2030.
https://health.gov/healthypeople
王怡璇（譯）（2010）。《運動解剖書》（原作者：P., Manocchia）。台灣：木馬文化（原作出版年：
2009）
中國香港體適能總會（2017）。《器械健體導師手冊》。香港：中國香港體適能總會。
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。
阮伯仁，沈劍威（2006）。《體適能基礎理論》（第二版）。香港：中國香港體適能總會。
林正常（2002）。《運動科學與訓練》。台灣：銀禾文化事業有限公司。
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。
許育達，陳壹豪，應充明，鄭明昇（譯）（2014）。《核心訓練圖解聖經》（原作者：Dorling Kindersley
Ltd）。台灣：旗標科技股份有限公司。（原作出版年：2013）
鄭景峰、吳柏翰、王鶴森、何仁育（譯）（2015）。《基礎全人健康與體適能》（原作者：A. L.,
Thygerson, S. M., Thygerson）。台灣：藝軒圖書文具有限公司。（原作出版年：2012）
 (Appendix 1)
Examples of Stretching Exercise
Stretched Descriptions Diagram Key points
muscle groups
1. Neck extensor Let the head move downward Relax the back muscles of the neck.
naturally.

2. Neck flexor Move the head up naturally. Relax the muscle groups around the neck
and the throat.

3. Sideward neck Move the head sideways slowly Relax the lateral muscles of the neck which
flexor and naturally. are being stretched.

4. Deltoid • Put the arm (need to be • Stretch the straight elbow as far as
stretched) straight in the possible towards the other side of the
front and then the other arm shoulder.
press the forearm towards • When the deltoid (shoulder) feels like
the chest. being stretched, hold for 15 seconds.
5. Triceps • Raise the arm (need to be • Relax the bent elbow.
stretched) and bend the • Avoid over-stretching the elbow toward
elbow with the palm on the the back neck.
upper back.
• Another hand pulls the
elbow toward the back neck
until the triceps feel
stretched.
6. Pectoralis major • Clasp your hands behind • During the process, the elbow should
your back. keep straight.
• Lift your arms, with your • During the process, maintain regular
back straight and put your breathing.
chest forward.
7. Abdominals • Stand with a one-foot step • The whole body stretches upward as
slightly backwards. much as possible.
• Two arms pull upward as far • During the process, maintain regular
as possible or a little bit breathing.
bending backwards.
 Stretched Descriptions Diagram Key points
muscle groups
8. Sideward flexor • Stand with your feet about • The stretching arm should keep as
& latissimus shoulder-width apart. straight as possible.
dorsi • One arm keeps straight and • The leg can be bent a little bit with the
bends the whole body tiptoes pointing to the side.
together toward another • Bend your body until the waist muscles
side. Another hand can be feel like being stretched.
put on the thigh of the bent
leg.
9. Upper back • Straighten your arms out in • Two shoulders will pull a little bit
muscle groups front of you. Clasp your forward.
fingers together with the • Maintain regular breathing.
palms facing outward. • Relax the upper back muscles.
• Stretch as far as possible at
shoulder level.
10. Lower back • Stand with your feet about • When kneeling, keep the soles on the
muscle groups shoulder-width apart. ground.
• Kneel and pull the chest • The chest should lean as closely as
towards the thighs tightly. possible towards the thighs.
• Two palms pull as far as • Two hands should stretch forward as far
possible to reach the ground. as possible.
• If you find it difficult to balance while
kneeling, you can do the above actions by
using your calf as support. You can even
sit on the bench to do the same actions.
11. Gluteus • Sit with the left leg straight • Use your left elbow to push the right knee
maximus while the right leg bent at towards the hip. Hold for about 15 - 30
90° and crossed over the left seconds when you feel stretched.
leg. • Relax the hip muscles.
• Turn your waist to the right
and put your right hand on
your right-back position to
support, the left elbow
placed outside the right
(bent) knee. Pull your right
knee gently until the hip
muscles feel stretched.
• Hold 15-30 seconds and
repeat with the other leg.
 Stretched Descriptions Diagram Key points
muscle groups
12. Quadriceps • Stand up and use your right • You can hold a rail for support while
hand to hold the front of doing this exercise.
your right foot. • Beware to use the same hand to hold the
• The knee of the bending leg same leg.
should be on the back of the • The knee of the bending leg should be
knee of the supporting leg. on the back of that of the supporting leg.
• When finished, repeat with • The ankle of the bending leg should not
the other leg. touch the hip.
13. Hamstrings • Sit on a bench with one leg • Keep your straight leg as straight as
straight and the other leg possible.
bent stepping on the ground. • The waist should keep straight
• Lean the upper body stretching forward.
forward, and with your
hands attempt to touch your
toes. Continue until you feel
a gentle stretch in the back
of your thighs.
• When finished, repeat with
the other leg.
14. Thigh adductors • Stand with your feet about • When bending the knee, keep another
shoulder-width apart. leg straight, the knees should facing
• One leg bends at about 90°, forward, while the inner thigh (adductor)
while another leg keeps muscles facing down.
straight. • The knee of the bent leg should not
• Your body weight should be exceed the tiptoe position. Otherwise,
put onto the bent leg. the bent leg should step a little forward
• Continue to press down until to ensure it is in the appropriate position.
a gentle stretch is felt on the
thigh adductors.
15. Gastrocnemius • Stand with your feet • Stand with your feet about shoulder-
(Calf) together, then step back with width apart.
one foot. • The knee of the front leg should not be
• Bend your front leg at about beyond the tiptoes.
90°, while the leg behind • Keep your heels on the floor with the
keeps straight. The rear foot tiptoes pointing forward.
should face forwards with • Pressing the hip downward can increase
the heel on the floor. the degree of stretching.
 (Appendix 2)
Resistance Training Demonstration
Movement Picture Core muscular groups
Shoulder press Trapezius, deltoid

Leg press/ seated leg extension Quadriceps

Seated abdominal crunch Abdominal muscle

Biceps curl Biceps

Seated leg curl Hamstrings

Chest press Pectoralis major

Knee raise Abdominal muscle

Back extension Erector spinae, gluteus maximus

Tricep pushdown Triceps

Lat pull down Latissimus dorsi

 (Appendix 3)
1 mile (1609m) Walking Test (Kline et al.,1987)
Lap Counting Sheet

Name: Body weight: (lb.)

Age: Gender: Testing date:

Requirements for the walk:

1 2 3 4 1. steady speed for the whole walk
2. post-exercise HR ≧115 bpm

Record: walk time = . (minutes) (in 2 decimal places)

Post exercise heart rate (15 second x 4) = ________bpm

VO 2 max =
132.853 - (0.0769 x BW【lb.】) - (0.3877 x Age【year】) + (6.3150 x gender*) - (3.2649 x
time【minutes】) - (0.1565 x post-exercise heart rate )

*Men = 1, Women = 0

VO 2 max (ml/min/kg) - Cardiorespiratory Endurance Index

Age Poor Low Ave. Average Good Excellent
Women
20-29 ≦ 33 34-35 36-43 44-50 ≧51
30-39 ≦ 30 31-33 34-41 42-47 ≧48
40-49 ≦ 29 30-32 33-39 40-45 ≧46
50-59 ≦ 26 27-29 30-37 38-43 ≧44
60-69 ≦ 22 23-26 27-34 35-40 ≧41
Men
20-29 ≦ 34 35-37 38-47 48-52 ≧53
30-39 ≦ 32 33-35 36-45 46-49 ≧50
40-49 ≦ 31 32-34 35-43 44-47 ≧48
50-59 ≦ 29 30-32 33-41 42-45 ≧46
60-69 ≦ 26 27-29 30-36 37-41 ≧42

Reference
Department of Sports Science and Physical Education, The Chinese University of Hong Kong (2013).
Healthy Exercise for All Campaign - Physical Fitness Test for the Community. Hong Kong: Leisure and
Cultural Services Department.
 1 mile (1609m) Running Test (George et al.,1993)
Lap Counting Sheet

Name: Body weight: (kg)

Age: Gender: Testing date:

Requirements for the run:

1 2 3 4 1. steady speed for the whole run
2. post-exercise HR ≧120 bpm

Record: walk time = . (minutes) (in 2 decimal places)

Post exercise heart rate (15 second x 4) = ________bpm

Men’s VO 2 max = 108.844 - (0.1636 x BW【kg】) - (1.438 x time【minutes】) - (0.1928 x

post-exercise heart rate)

Women’s VO 2 max = 100.5 - (0.1636 x BW【kg】) - (1.438 x time【minutes】) - (0.1928 x

post-exercise heart rate)

VO 2 max (ml/min/kg) - Cardiorespiratory Endurance Index

Age Poor Low Ave. Average Good Excellent
Women
20 - 29 ≤ 33 34 - 35 36 - 43 44 - 50 ≥ 51
30 - 39 ≤ 30 31 - 33 34 - 41 42 - 47 ≥ 48
40 - 49 ≤ 29 30 - 32 33 - 39 40 - 45 ≥ 46
50 - 59 ≤ 26 27 - 29 30 - 37 38 - 43 ≥ 44
60 - 69 ≤ 22 23 - 26 27 - 34 35 - 40 ≥ 41
Men
20 - 29 ≤ 34 35 - 37 38 - 47 48 - 52 ≥ 53
30 - 39 ≤ 32 33 - 35 36 - 45 46 - 49 ≥ 50
40 - 49 ≤ 31 32 - 34 35 - 43 44 - 47 ≥ 48
50 - 59 ≤ 29 30 - 32 33 - 41 42 - 45 ≥ 46
60 - 69 ≤ 26 27 - 29 30 - 36 37 - 41 ≥ 42

Reference
Department of Sports Science and Physical Education, The Chinese University of Hong Kong (2013).
Healthy Exercise for All Campaign - Physical Fitness Test for the Community. Hong Kong: Leisure and
Cultural Services Department.
 (Appendix 4)
Tanita Body Composition Analyzer
Tanita Body Composition Monitors calculate your body composition using Bioelectrical Impedance Analysis
(BIA). Safe, low-level electrical signals are passed through the body via the patented Tanita foot pads on the
monitor platform.
Please refer to the user guide for further instructions:
https://tanita.eu/media/pdf/products-tanita/professional/MC-780/MC-
780MA%20N%20Instruction%20Manual%20%28EN%29%202018%20%282%29.pdf

Skinfold Test
Objective: Measure the body composition (body fat percentage)
Equipment: skinfold calliper, soft meter rule, pen
Procedures:
1. All the measurements are on the right side of the body.
Men: Chest, abdominal and thigh;
Women: Triceps, suprailiac, and thigh.
2. The tester uses the left thumb and forefinger to grasp the correct skinfold position of the subject
(make sure that no muscle is grasped) and then the calliper is applied by the right hand 1 cm below
the finger which grasped the correct skinfold position. The depth of the grasp should be half of the
total thickness of the fold. The fingers holding the calliper should be relaxed and held for 2 seconds
until the reading is stable. Record the reading.
3. Repeat the above procedures. If the two readings are within 2 mm, it will be acceptable and the mean
will be recorded as the final reading of that site. Otherwise, the third time or the fourth time should be
measured until any two of the readings are acceptable so that the final reading can be recorded.
4. Sum up the 3 skinfold site readings and find out the relative percentage fat from the table in the
appendix below and add up the percentage fat find from the adjusted age table. It becomes the final
percentage of body fat.
5. Referring to the norm table of the percentage of body fat according to age, the category of body
fatness can be found and the interpretation can be made.
6. Skinfold Sites:
[Chest] Diagonal fold is taken between axilla and nipple as high as possible on the anterior axillary
fold, with the measurement taken 1 cm below fingers.
[Abdominal] Vertical fold is taken 3 cm at the right side of the centre of the umbilicus.
[Thigh] Vertical (midline) fold is lifted on the anterior aspect of the thigh midway between the
inguinal crease and proximal border of the patella. Bodyweight is shifted to left foot and
calliper is applied 1 cm below fingers.
[Suprailiac] Oblique fold is grasped posteriorly to the midaxillary line and superiorly to the iliac crest
along natural cleavage of skin with calliper applied 1 cm below fingers.
[Triceps] Vertical (midline) fold is lifted on the posterior aspect of the arm midway between the
acromial process and olecranon process and calliper is applied 1 cm below fingers.

[Chest] [Abdominal] [Thigh]

Men
W

[Suprailiac] [Triceps] [Thigh]

Percentage fat prediction from the sum of skinfolds for men and women with adjusted age
Skinfold Men Women Age Men Women
Thickness % Fat % Fat
13 - 17 1.1 6.2 17 - 19 2.1 1.1
18 - 22 2.7 8.1 20 - 22 2.4 1.3
23 - 27 4.2 9.9 23 - 25 2.8 1.5
28 - 32 5.8 11.9 26 - 28 3.1 1.7
33 - 37 7.3 13.7 29 - 31 3.5 1.9
38 - 42 8.8 15.5 32 - 34 3.8 2.1
43 - 47 10.3 17.2 35 - 37 4.2 2.3
48 - 52 11.7 18.9 38 - 40 4.5 2.4
53 - 57 13.2 20.6 41 - 43 4.9 2.6
58 - 62 14.5 22.3 44 - 46 5.2 2.8
63 - 67 15.9 23.9 47 - 49 5.6 2.9
68 - 72 17.3 25.4 50 - 52 5.9 3.2
73 - 77 18.6 26.9 53 - 55 6.3 3.4
78 - 82 19.9 28.4 56 - 58 6.6 3.6
83 - 87 21.1 29.8 59 - 61 6.9 3.8
88 - 92 22.4 31.2 62 - 64 7.3 3.9
93 - 97 23.6 32.5
98 - 102 24.7 33.8
103 - 107 25.9 35.1
The sum of % fat (from the sum of
108 - 112 26.9 36.2
skinfold) and % fat (from adjusted
113 - 117 28.1 37.4
age) = % body fat
118 - 122 29.1 38.5
123 - 127 30.1 39.5
128 - 132 31.1 40.5

Norm of percentage body fat

Standard of Age Groups
body fat <30 30-39 40-49 > 49
Men
Too High > 28 > 29 > 30 > 31
High Average 22 - 28 23 - 29 24 - 30 25 - 31
Average 11 - 21 12 - 22 13 - 23 14 - 24
Low Average 6 - 10 7 - 11 8 - 12 9 - 13
Too Low >6 <7 <8 <9
Women
Too High > 32 > 33 > 34 > 35
High Average 26 - 32 27 - 33 28 - 34 29 - 35
Average 15 - 25 16 - 26 17 - 27 18 - 28
Low Average 12 - 14 13 - 15 14 - 16 15 - 17
Too Low < 12 < 13 < 14 < 15
 (Appendix 5)
Personal Training Log
 (Appendix 6)
Estimating 1 RM and training loads
Example:
An athlete’s 10 RM = 300 pounds
Estimated 1 RM = 400 pounds

Reference
Haff, G. G., & Triplett, N. T. (2015). Essentials of Strength Training and Conditioning. Human Kinetics.