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RESEARCH, EDUCATION & MEDICINE
EXPERT OPINIONS
50
|
SPRING 2016
age-dependent (see Table 3). Ratios
(and health risk) can generally be
improved by modifying exercise and
dietary patterns.
BODY FAT
A certain amount of body fat is required
to maintain health. Too much fat,
however, puts a strain on the heart and
other systems. A slow upward creep in
body fat with age is common and can
be problematic. The best way to reduce
excess body fat is to combine diet and
exercise efforts. Dieting alone will
cause the loss of muscle tissue
and a reduction in metabolic
rate that will ultimately make
excess weight come back faster.
Numerous formulas can predict
percentage of body fat using
different skinfold measures.
PUSH-UP CAPACITY
Push-up capacity is a convenient
measure of strength. The
normative data require a military
push-up through the range of
motion from full extension of
the arm to the elbow bent at 90
degrees. Starting from the upright
position with the elbows fully
extended, the push-ups are done
at a steady pace until they can no longer be continued.
Performance can be markedly improved with training.
SIT-UP CAPACITY
Sit-up capacity is another convenient measure of
strength, but it is important to note that the norms are
based on a style of sit-up that should be used only for
testing. Anchoring the feet flat on the floor allows a
strong hip flexor (psoas major) to power the movement
instead of the abdominal muscles, potentially
increasing back discomfort that sit-ups are also used
to reduce (because the psoas major pulls the lumbar
spine forward). Sit-ups (or “crunches”) are more
appropriately done from a starting position with the
thighs perpendicular to the floor and the calves lying
unanchored across a chair or similar surface to make
the movement reliant on the abdominal muscles.
Table 4. Push-up capacity by age group
Age (years)
Classification
20-29
30-39
40-49
50-59
60-69
Men (#)
Excellent
>54
>44
>39
>34
>29
Good
45-54
35-44
30-39
25-34
20-29
Average
35-44
25-34
20-29
15-24
10-19
Fair
20-34
15-24
12-19
8-14
5-9
Poor
<20
<15
<12
<8
<5
Women (#)
Excellent
>48
>39
>34
>29
>19
Good
34-48
25-39
20-34
15-29
5-19
Average
17-33
12-24
8-19
6-14
3-4
Fair
6-16
4-11
3-7
2-5
1-2
Poor
<6
<4
<3
<2
<1
Table 5. Sit-up capacity by age group
Age (years)
Classification 15-29
30-39
40-49
>50
Men (#)
Very High
>47
>39
>34
>29
High
43-47
35-39
30-34
25-29
Moderate
37-42
29-34
24-29
19-24
Low
33-36
25-28
20-23
15-18
Very Low
<33
<25
<20
<15
Women (#)
Very High
>43
>35
>30
>25
High
39-43
31-35
26-30
21-25
Moderate
33-38
25-30
19-25
15-20
Low
29-32
21-24
16-18
11-14
Very Low
<29
<21
<16
<11
Table 3. Waist-to-hip ratios and risk of heart disease
Age (years)
Classification
20-29 30-39
40-49 50-59 60-69
Men
Low Risk
<0.82 <0.84 <0.87 <0.89 <0.91
Moderate Risk <0.87 <0.92 <0.94 <0.95 <0.98
High Risk
<0.94 <0.96 <1.1
<1.3
<1.4
Very High Risk >0.94 >0.96 >1.1
>1.3
>1.4
Women
Low Risk
<0.71 <0.73 <0.74 <0.75 <0.77
Moderate Risk <0.78 <0.79 <0.80 <0.82 <0.84
High Risk
<0.81 <0.83 <0.85 <0.87 <0.91
Very High Risk >0.81 >0.83 >0.85 >0.87 >0.91