Erasmus plus - Stretching and Strengthening at Work interact
Stretching and Strengthening at Work
MEN
18 – 25 yrs
26 – 35 yrs
36 – 45 yrs
46 – 55 yrs
56 – 65 yrs
65 +
Excellent
> 60
> 56
> 51
> 45
> 41
> 37
Good
52-60
49-56 43-48 40-42 35-39 30-34
43-51
39-45 36-38 32-35
36-41
33-37 29-32 26-28 22-25
Above average
47-51
39-42 35-38
32-35
Average
42-46
30-31
Below average
37-41
31-34
29-31
26-29 22-25
Poor
30-36
26-30
25-28
20-21
Very poor
< 30
< 30
< 26
< 25
< 22
< 20
WOMEN
18 – 25 yrs
26 – 35 yrs
36 – 45 yrs
46 – 55 yrs
56 – 65 yrs
65 +
Excellent
> 56
> 52
> 45
> 40
> 37
> 32
Good
47-56 42-46 38-41 33-37 28-32
45-52 39-44 35-38
38-45 34-37
34-40
32-37 28-31 25-27 22-24
28-32 25-27 22-24
Above average
31-33
Average
31-33
28-30 25-27 20-24
Below average
31-34
27-30 22-26
19-21 17-18
Poor
26-30
18-21
Very poor
< 28
< 26
< 22
< 20
< 18
< 17
Figure 10 | Reference values for cardiorespiratory fitness (ml/kg/min) for men and women This component of health-related physical fitness can be measured or predicted using different methods. Field tests are probably the most convenient techniques that require little equipment, space and time to accurately predict CRF at workplace. The Queens College Step Test is among the most popular methods to evaluate CRF since minimal equipment and costs are involved in executing the test, with little time required, and test can be administered at workplace. The person steps up and down on the platform at a rate of 22 steps per minute (women) or at 24 steps per minute (men), with rhythm directed by a metronome. The person is stepping up using a four-step cadence, ‘up-up-down- down’ for 3 minutes. Immediately after the end of 3-min period, the heart rate was evaluated from 5-20 seconds of recovery and CRD was determined according to following equations:
CRF (men) = 111.33 - (0.42 x heart rate) CRF (women) = 65.81 - (0.1847 x heart rate)
Muscular fitness: strength, endurance and flexibility Muscular fitness is a fundamental component of health-related physical fitness since it highly correlates with several health outcomes. Poor muscular fitness is recognized as an important marker of nutritional status and a predictor of metabolic complications, cancer, cardiovascular disease and all-cause mortality (Ramirez-Velez and co-workers , 2016). Muscular fitness comprises three domains: muscular strength, muscular endurance and flexibility. Muscular strength refers to the maximal force that can be generated by a specific muscle or muscle group. Muscular strength could be measured by many methods, with handgrip strength test perhaps being the most convenient, simple, commonly used and accurate method to evaluate general strength
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