Secondary School Physical Fitness Award Scheme Student s Handbook Jointly Organized By Hong Kong Childhealth Foundation Education Department
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Secondary School Physical Fitness Award Scheme Student s Handbook Jointly Presented by Education Department and Hong Kong Childhealth Foundation
One handbook per student to be used from Secondary 1 to 7 (Name) : (Sex) : (D.O.B.) : (Student No.):
1 2 3-12 13-17 18-31 32 32-33 34-35 logbook 36-37 38 1
(1) (2) (3) (4) (5) (6) (7) (8) (9) (10) (11) (12) (13) (14) 2
(1) (2) 3
(3) (4) 4
5
6
7
8
9
10
(50th percentile) 11
12
34-35 90 90 13
Table of conversion of skinfold measurements into estimated percent body fat Very Low Low Optimal Range Moderately High High Skinfold measurement Under 6.5mm boys girls Percent Body fat Under 5.8% Skinfold measurement Under 11.5mm Percent Body fat Under 12.1% 7.0-12.5mm 5.9%-10.2% 12.0-16.0mm 12.2%-14.9% 13.0-26.0mm 10.3%-20.1% 16.5-35.5mm 15.0%-26.8% 26.5-33.0mm 20.2%-25.3% 36.0-44.0mm 26.9%-31.9% 33.5-39.5mm 25.4%-30.0% 44.5-49.0mm 32.0%-35.0% Very High Over 40mm Over 30.0% Over 49.5mm Over 35.0% 14
15
90 16
18-31 19981019993 1993 17
Boys 12 years Percentiles ( *Height (cm) *Weight (kg) *#Sum of triceps and calf skinfolds (mm) Level and Score 1 min.sit-ups (Times) Sit & Reach (cm) 9 mins. Run/Walk (m) () 3 10 25 50 75 90 97 133 138 143 148 153 157 162 27 30 34 38 45 52 62 12 13 16 21 31 39 51 0 1 2 3 4 5 5 9 15 22 28 32 36 42 11 15 19 23 28 34 36 1060 1180 1280 1400 1580 1680 1800 Push-ups (Times) 0 0 1 3 10 17 24 Total Score * Height, Weight, Sum of triceps and calf skinfolds serve as a reference only. # Refer to the Table for conversion of skinfold measurements into estimated percent body fat on page 14 18
Boys 13 years Percentiles ( *Height (cm) *Weight (kg) *#Sum of triceps and calf skinfolds (mm) Level and Score 1 min.sit-ups (Times) Sit & Reach (cm) 9 mins. Run/Walk (m) () 3 10 25 50 75 90 97 140 145 150 155 161 166 171 30 34 38 43 49 57 67 10 13 15 20 26 38 49 0 1 2 3 4 5 5 14 22 27 33 39 42 46 11 16 21 25 30 34 37 1080 1240 1380 1490 1660 1820 1930 Push-ups (Times) 0 0 1 7 15 21 30 Total Score * Height, Weight, Sum of triceps and calf skinfolds serve as a reference only. # Refer to the Table for conversion of skinfold measurements into estimated percent body fat on page 14 19
Boys 14 years Percentiles ( *Height (cm) *Weight (kg) *#Sum of triceps and calf skinfolds (mm) Level and Score 1 min.sit-ups (Times) Sit & Reach (cm) 9 mins. Run/Walk (m) () 3 10 25 50 75 90 97 147 152 157 162 167 172 177 34 38 42 47 54 62 73 11 12 15 18 25 39 55 0 1 2 3 4 5 5 18 24 30 35 40 45 49 10 14 21 26 31 34 39 1160 1310 1440 1590 1710 1870 2020 Push-ups (Times) 0 0 3 11 19 26 33 Total Score * Height, Weight, Sum of triceps and calf skinfolds serve as a reference only. # Refer to the Table for conversion of skinfold measurements into estimated percent body fat on page 14 20
Boys 15 years Percentiles ( *Height (cm) *Weight (kg) *#Sum of triceps and calf skinfolds (mm) Level and Score 1 min.sit-ups (Times) Sit & Reach (cm) 9 mins. Run/Walk (m) () 3 10 25 50 75 90 97 154 158 162 167 171 175 179 38 42 46 51 58 67 78 9 12 14 17 23 32 44 0 1 2 3 4 5 5 16 25 30 36 41 46 53 10 15 21 27 32 38 42 1120 1300 1460 1600 1780 1850 1980 Push-ups (Times) 0 1 4 11 20 30 37 Total Score * Height, Weight, Sum of triceps and calf skinfolds serve as a reference only. # Refer to the Table for conversion of skinfold measurements into estimated percent body fat on page 14 21
Boys 16 years Percentiles ( *Height (cm) *Weight (kg) *#Sum of triceps and calf skinfolds (mm) Level and Score 1 min.sit-ups (Times) Sit & Reach (cm) 9 mins. Run/Walk (m) () 3 10 25 50 75 90 97 158 162 165 169 173 177 180 42 45 49 55 62 71 83 10 12 13 17 24 34 47 0 1 2 3 4 5 5 20 25 30 36 42 48 53 11 17 22 27 33 38 42 1200 1360 1510 1650 1790 1880 2010 Push-ups (Times) 0 2 8 16 23 31 40 Total Score * Height, Weight, Sum of triceps and calf skinfolds serve as a reference only. # Refer to the Table for conversion of skinfold measurements into estimated percent body fat on page 14 22
Boys 17 years Percentiles ( *Height (cm) *Weight (kg) *#Sum of triceps and calf skinfolds (mm) Level and Score 1 min.sit-ups (Times) Sit & Reach (cm) 9 mins. Run/Walk (m) () 3 10 25 50 75 90 97 159 162 166 170 174 178 182 45 48 52 58 65 73 86 10 12 14 18 24 31 44 0 1 2 3 4 5 5 20 26 31 36 43 49 53 10 15 21 28 33 37 41 1200 1390 1520 1670 1800 1920 2050 Push-ups (Times) 0 1 8 16 25 33 39 Total Score * Height, Weight, Sum of triceps and calf skinfolds serve as a reference only. # Refer to the Table for conversion of skinfold measurements into estimated percent body fat on page 14 23
Boys 18 years Percentiles ( *Height (cm) *Weight (kg) *#Sum of triceps and calf skinfolds (mm) Level and Score 1 min.sit-ups (Times) Sit & Reach (cm) 9 mins. Run/Walk (m) () 3 10 25 50 75 90 97 160 163 167 171 175 178 182 47 50 54 59 66 75 87 9 11 13 16 23 33 44 0 1 2 3 4 5 5 20 27 30 38 43 51 53 13 20 25 31 36 41 45 1200 1370 1600 1730 1840 1970 2130 Push-ups (Times) 0 5 13 20 30 36 40 Total Score * Height, Weight, Sum of triceps and calf skinfolds serve as a reference only. # Refer to the Table for conversion of skinfold measurements into estimated percent body fat on page 14 24
Girls 12 years Percentiles ( *Height (cm) *Weight (kg) *#Sum of triceps and calf skinfolds (mm) Level and Score 1 min.sit-ups (Times) Sit & Reach (cm) 9 mins. Run/Walk (m) () 3 10 25 50 75 90 97 137 141 145 149 154 158 162 28 31 34 38 43 48 58 14 17 21 25 33 41 52 0 1 2 3 4 5 5 4 13 18 23 28 32 37 14 19 24 28 33 37 41 1030 1120 1200 1280 1360 1440 1560 Push-ups (Times) 0 0 2 7 13 20 24 Total Score * Height, Weight, Sum of triceps and calf skinfolds serve as a reference only. # Refer to the Table for conversion of skinfold measurements into estimated percent body fat on page 14 25
Girls 13 years Percentiles ( *Height (cm) *Weight (kg) *#Sum of triceps and calf skinfolds (mm) Level and Score 1 min.sit-ups (Times) Sit & Reach (cm) 9 mins. Run/Walk (m) () 3 10 25 50 75 90 97 142 145 149 153 158 161 165 31 34 37 41 46 52 62 15 17 21 26 33 42 55 0 1 2 3 4 5 5 7 12 18 24 30 34 41 15 19 23 28 33 38 42 960 1120 1200 1280 1380 1480 1580 Push-ups (Times) 0 0 1 6 11 19 27 Total Score * Height, Weight, Sum of triceps and calf skinfolds serve as a reference only. # Refer to the Table for conversion of skinfold measurements into estimated percent body fat on page 14 26
Girls 14 years Percentiles ( *Height (cm) *Weight (kg) *#Sum of triceps and calf skinfolds (mm) Level and Score 1 min.sit-ups (Times) Sit & Reach (cm) 9 mins. Run/Walk (m) () 3 10 25 50 75 90 97 145 149 152 156 159 163 166 34 37 40 44 50 56 66 16 20 24 29 35 43 55 0 1 2 3 4 5 5 8 14 20 25 32 37 41 11 18 24 28 33 38 43 1030 1100 1180 1280 1370 1470 1560 Push-ups (Times) 0 0 1 4 10 17 26 Total Score * Height, Weight, Sum of triceps and calf skinfolds serve as a reference only. # Refer to the Table for conversion of skinfold measurements into estimated percent body fat on page 14 27
Girls 15 years Percentiles ( *Height (cm) *Weight (kg) *#Sum of triceps and calf skinfolds (mm) Level and Score 1 min.sit-ups (Times) Sit & Reach (cm) 9 mins. Run/Walk (m) () 3 10 25 50 75 90 97 147 150 154 157 160 164 167 36 39 43 47 52 58 69 17 21 24 29 35 41 48 0 1 2 3 4 5 5 11 16 21 27 32 40 45 14 21 25 31 36 40 44 1020 1070 1190 1280 1370 1460 1550 Push-ups (Times) 0 0 2 6 13 19 25 Total Score * Height, Weight, Sum of triceps and calf skinfolds serve as a reference only. # Refer to the Table for conversion of skinfold measurements into estimated percent body fat on page 14 28
Girls 16 years Percentiles ( *Height (cm) *Weight (kg) *#Sum of triceps and calf skinfolds (mm) Level and Score 1 min.sit-ups (Times) Sit & Reach (cm) 9 mins. Run/Walk (m) () 3 10 25 50 75 90 97 148 151 154 158 161 164 167 38 41 45 49 54 60 70 17 21 25 30 36 43 54 0 1 2 3 4 5 5 12 17 23 30 36 42 48 17 21 26 31 36 40 45 1010 1120 1200 1310 1410 1530 1680 Push-ups (Times) 0 0 2 7 15 23 32 Total Score * Height, Weight, Sum of triceps and calf skinfolds serve as a reference only. # Refer to the Table for conversion of skinfold measurements into estimated percent body fat on page 14 29
Girls 17 years Percentiles ( *Height (cm) *Weight (kg) *#Sum of triceps and calf skinfolds (mm) Level and Score 1 min.sit-ups (Times) Sit & Reach (cm) 3 10 25 50 75 90 97 148 151 154 158 162 165 168 39 43 46 50 55 61 71 16 21 24 30 37 43 53 0 1 2 3 4 5 5 6 15 22 28 35 40 45 14 20 26 32 37 43 47 9 mins. Run/Walk (m) () 1010 1120 1200 1310 1400 1480 1570 Push-ups (Times) 0 0 1 5 10 18 26 Total Score * Height, Weight, Sum of triceps and calf skinfolds serve as a reference only. # Refer to the Table for conversion of skinfold measurements into estimated percent body fat on page 14 30
Girls 18 years Percentiles ( *Height (cm) *Weight (kg) *#Sum of triceps and calf skinfolds (mm) Level and Score 1 min.sit-ups (Times) Sit & Reach (cm) 9 mins. Run/Walk (m) () 3 10 25 50 75 90 97 149 152 155 158 162 165 168 40 43 47 51 55 61 69 17 20 23 31 37 49 59 0 1 2 3 4 5 5 8 15 22 27 32 40 46 17 24 26 32 36 41 46 1040 1120 1200 1300 1420 1530 1630 Push-ups (Times) 0 0 2 10 18 24 29 Total Score * Height, Weight, Sum of triceps and calf skinfolds serve as a reference only. # Refer to the Table for conversion of skinfold measurements into estimated percent body fat on page 14 31
() 32
() () 33
kg 100 90!"#$!!"# Weight for height, Boys 97 80 90 70 75 60 50 50 25 10 3 40 30 20 10 0 55 60 65 70 75 80 85 90 95 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 cm OBESITY () is defined as Weight > Median ( ) Weight for Height (!") x 120% (above the dark grey area!"#$ WASTING () is defined as Weight < Median Weight for Height x 80% (below the dark grey area!"#$ Find out from the Weight for Height chart whether you are obese. Use the correct chart for your sex. Locate your height on the horizontal axis and draw a vertical line upwards. Locate your weight on the vertical axis and draw a horizontal line to the right. If the intersection of the 2 lines falls within the dark grey area you are within normal limits of the weight for height chart. You are obese if the intersection is above the dark grey area. Source : S.S. F. Leung, Growth Standards for Hong Kong. a territory wide survey in 1993, Department of Paediatrics, The Chinese University of Hong Kong 34
kg 80!"#$! 70!"# Weight for height, Girls 97 90 60 75 50 50 25 10 3 40 30 20 10 0 55 60 65 70 75 80 85 90 95 100 105 110 115 120 125 130 135 140 145 150 155 160 165 cm OBESITY () is defined as Weight > Median ( ) Weight for Height (!") x 120% (above the dark grey area!"#$ WASTING () is defined as Weight < Median Weight for Height x 80% (below the dark grey area!"#$!"#$%&'()*+,-)./0123456)789:;&'(<=>?(@);!"abc?d!"#$!%&'()*+,-./0"#12"34,$56789.():;<*+=>?.$5!"#$%&'() Source : S.S. F. Leung, Growth Standards for Hong Kong. a territory wide survey in 1993, Department of Paediatrics, The Chinese University of Hong Kong 35
SAMPLE FOR REFERENCE ONLY, fill in loose leaf photocopy Exercise Challenge Target and Diary My Exercise Challenge Target and Standard Achieved Date From Cardiorespiratory Function, Run(m) () Flexibility, Sit-and-Reach(cm)() Muscular Endurance, 1 min. Sit-ups (times) Boys: Push-ups(times)/ or Girls: Bent-knee Push-ups (times))/ Exercise Habit Target Standard Achieved (32-33) To My Exercise Challenge Diary Enter the dates of the month in the little boxes and the abbreviations of the exercises and duration in minutes (m) that you have done in the large boxes. () Abbreviations SW (Month ) CY (Year ) DA/GY MON TUE W E D THU FRI SAT SUN 36
(Month ) (Year ) MON TUE W E D THU FRI SAT SUN WL/RU (Month ) BG RS (Year ) RG MON TUE W E D THU FRI SAT SUN 37
Education Department Physical Education Section Rm.704, 7/F., To Kwa Wan Market & Government Offices, 165, Ma Tau Wai Road, Kowloon. Tel: 2624 7139 Fax: 2761 4291 165 704 2624 7139 2761 4291 Hong Kong Childhealth Foundation 14/F., AIE Building, 33, Connaught Road, Central, Central, Hong Kong Website: http://www.childhealthhongkong.com E-mail: hkchf@netvigator.com Tel: 2567 2727 Fax: 2886 3166 http://www.childhealthhongkong.com hkchf@netvigator.com 2567 2727 2886 3166 Copyright reserved Seventh Edition First Print 2001 ISBN 962-7637-36-X 38
199810 19993 39
Jointly Organized By Hong Kong Childhealth Foundation Education Department