Name: 第 11 章 - 健康、保健和體能評估 (Chapter 11 - Health, Wellness, and Fitness Assessments)
Uploaded: 2025-05-08T07:48:53.000Z
Duration: 44 min 44 s

Welcome, everybody, to chapter 11 of the NASM Essentials of Personal Fitness Training manual reference here.

歡迎大家閱讀 NASM 《個人體適能訓練要點》手冊第 11 章。

We're looking at chapter 11 again today, and this is going to be about the true start of assessment, all right?

我們今天再來看第 11 章，這將是關於評估的真正開始，好嗎？

Assessment being critical for many different things, including being able to find a baseline for everything.

評估對許多不同的事情都至關重要，包括為所有事情找到基準線。

You find your baseline, and then you move forward.

找到自己的底線，然後繼續前進。

So we're talking here about the health, wellness, and fitness parts of everything.

是以，我們在這裡談論的是健康、保健和健身的一切。

Chapter 12 will expand upon this a little bit more, get a little bit more into the performance side of everything.

第 12 章將對此進行進一步擴展，對性能方面的問題進行深入探討。

So let's start here, and let's rock and roll through this.

那麼，就讓我們從這裡開始，一起搖滾起來吧。

So again, with anything else, we're trying to, you know, again, we're trying to find this baseline that we're talking about.

是以，對於其他任何事情，我們都在努力，你知道，我們也在努力找到我們所說的基準線。

But again, trying to find any risk that might be there, any inherent risk that might be there, like it says, of cardiovascular, pulmonary, and metabolic diseases, signs and symptoms, anything like that.

但是，我們還是要試圖找到任何可能存在的風險，任何可能存在的固有風險，就像上面說的，心血管疾病、肺病、代謝性疾病、體徵和症狀，諸如此類。

If any of that is present at that point, yeah, we need to make sure that we get doctor orders to clear, or it could be a lot more challenging.

如果當時出現了這種情況，是的，我們需要確保拿到醫生的清場指令，否則可能會面臨更大的挑戰。

Also with assessments, we're looking at that underlying word right there, contraindications.

另外，在評估時，我們要注意 "禁忌症 "這個潛在的詞。

Aspects that will not allow you to complete a specific movement, that sort of contraindication is something that goes against what you should be doing.

無法完成特定動作的方面，這種禁忌與你應該做的事情背道而馳。

So again, not just physical contraindications, but also medical contraindications.

所以，不僅是身體禁忌，還有醫學禁忌。

So it could be anything from a previous injury to a medication that you might be on.

是以，從以前受過傷到正在服用的藥物，都有可能造成這種情況。

It just depends on what it is that you're actually working with in that moment.

這取決於你當時的實際工作情況。

So also we want to make sure that we're not basically doing too much work for what we're trying to achieve.

是以，我們也要確保我們所做的工作基本上不會超出我們想要實現的目標。

And by that, unwarranted medical evaluations, if we don't need to do those and we can avoid it at all costs, then we will.

如果我們不需要做那些無端的醫療評估，而且我們可以不惜一切代價避免，那麼我們就會去做。

We also want to make sure that we get those recommendations for an initial set of activities that someone can do.

我們還希望確保我們能得到這些建議，讓人們能夠開展初步的活動。

So again, finding that baseline, what we're going to do is be able to give out information to the client and to ourselves to then prep them for what is going to be coming up, what level they're going to start at, if they've come with previous experience, if they have never worked out before, anything along those lines.

是以，在找到基線後，我們要做的就是向客戶和我們自己提供資訊，讓他們做好準備，瞭解接下來要做什麼，他們要從哪個級別開始，如果他們以前有過經驗，如果他們以前從未鍛鍊過，等等。

Also making sure about what they know about their current condition.

還要確保他們瞭解自己目前的狀況。

We can educate our people about what they are currently working with because that's really critical.

我們可以教育我們的員工，讓他們瞭解目前的工作環境，因為這確實至關重要。

Sometimes we don't educate our people enough to where they are currently.

有時，我們對員工的教育還不夠，沒有讓他們瞭解自己目前所處的位置。

Again, the program evaluation, if we don't do follow-up types of things, we can't evaluate how that program is working and what we need to do.

同樣，計劃評估，如果我們不做後續類型的事情，我們就無法評估該計劃是如何運作的，以及我們需要做什麼。

And then lastly, the assessment can actually help with goal setting.

最後，評估實際上有助於制定目標。

If you see where you're currently at, it makes it easier to set something moving forward and not be too unrealistic with that, especially when we start talking about SMART goals.

如果你看到了自己目前的狀況，就會更容易設定一些前進的目標，而不會太不切實際，尤其是當我們開始討論 SMART 目標時。

So the first step in the assessment process typically is your pre-participation screenings.

是以，評估過程的第一步通常是參與前篩查。

That's basically before you start doing any movements, you're going to determine where these people's level of health are.

基本上，在你開始做任何動作之前，你就要確定這些人的健康水準。

So typically we would do things like health history questionnaires, we would do things like PAR-Qs, and these are going to give us a screen to see where certain conditions are, if that person's healthy, if they need any additional medical advice.

是以，我們通常會做健康史問卷調查、PAR-Qs 等，這些都會為我們提供一個篩查，以瞭解某些疾病的情況、這個人是否健康、是否需要任何額外的醫療建議。

We're just trying to get more from them from that.

我們只是想讓他們從中獲得更多。

It's not overly detailed, we're just trying to get as much information as we can without overwhelming them.

我們不會寫得過於詳細，我們只是想盡可能多地獲取信息，但又不至於讓他們不知所措。

So the first one here we talked about is a PAR-Q, a Physical Activity Readiness Questionnaire, or what we call a PAR-Q.

是以，我們討論的第一個問題是 PAR-Q，即 "體育鍛煉準備情況問卷"，也就是我們所說的 PAR-Q。

Now there's a PAR-Q Plus that goes on to be a little bit longer than this that has a little bit more detail.

現在還有一個 PAR-Q Plus，比這個更長一點，有更多細節。

Now this right here, the regular standard PAR-Q has been around for a while.

現在，這個普通標準 PAR-Q 已經存在了一段時間。

If you look, it says 2011, it's a very simple seven question, yes or no style.

如果你看一下，上面寫著 2011 年，這是一個非常簡單的七個問題，"是 "或 "否"。

And if you answer yes to any of those questions, then we need to be able to figure out what needs to happen next.

如果你對其中任何一個問題的回答都是肯定的，那麼我們就需要弄清楚接下來需要做什麼。

Now typically, this was the standard, PAR-Q was just the standard, and it was a yes and no, yes and no, yes and no for seven different options.

一般來說，這是標準，PAR-Q 只是標準，對七個不同的選項都是 "是 "和 "否"、"是 "和 "否"、"是 "和 "否"。

If you answered yes, then typically you had to go and get medical clearance by a physician or your primary care, whoever it may be.

如果您的回答是 "是"，那麼通常情況下，您必須獲得醫生或主治醫生的醫療許可，不管是誰。

And then from there, what you would end up with is that clearance to get them to start working here.

然後，你就可以獲得許可，讓他們開始在這裡工作了。

A PAR-Q Plus, all right, a PAR-Q Plus has an additional set of circumstances that come after it where you're going to answer a lot of different questions.

PAR-Q Plus，好吧，PAR-Q Plus 之後還有一組額外的情況，你要回答很多不同的問題。

And so because of that, you end up with a lot more detail, especially if they did answer yes on certain parts.

正因為如此，你最終會得到更多細節，尤其是如果他們對某些部分的回答確實是肯定的。

If they answer no, then there isn't really, you don't necessarily have to move on to that plus part of the PAR-Q, so that's also an option as well.

如果他們的回答是 "否"，那麼你就不一定要進入 PAR-Q 的附加部分，所以這也是一種選擇。

But sometimes that plus part can be good for even the healthier people because it shows you a lot more detail in terms of, well, anything from where they're currently at health-wise to there might be one little thing in there that might not be too important, but it might be something that could be worked on as a goal later on.

但有時，"加號 "部分對健康狀況較好的人也有好處，因為它能讓你瞭解到更多細節，從他們目前的健康狀況，到其中可能有一件不太重要的小事，但可能是以後可以作為目標來努力的事情。

So the second part that we want to refer to is a health history questionnaire.

是以，我們要提及的第二部分是健康史問卷。

Okay, now a PAR-Q is very cut and dry, all right, yes and no's.

好了，現在的 PAR-Q 非常簡單明瞭，好吧，有就有，沒有就沒有。

And then again, if you have to, you can move to the second part of everything and that would help you to be able to determine where you should be starting at, where you need to keep moving through.

然後，如果有必要，你可以轉到所有內容的第二部分，這將有助於你確定應該從哪裡開始，需要在哪裡繼續前進。

Now a health history questionnaire is exactly that.

This is kind of along the lines of what you might find at a doctor's office.

這有點像你在醫生辦公室可能找到的東西。

It's one of those things where you're going to get more information out of somebody just because we want to be more clear about who they are as a person.

因為我們想更清楚地瞭解某人的為人，所以你會從他那裡得到更多的資訊。

So the clearer the picture that we can paint, the better off we are when it comes to that.

是以，我們能描繪的畫面越清晰，我們在這方面就越有優勢。

Okay, and that's really going to be of utmost importance at that point.

Now the health history questionnaire, again, age, gender, height, weight, you know, very demographic style information.

現在是健康史問卷，同樣是年齡、性別、身高、體重，你知道的，非常人口統計學風格的資訊。

They give, you know, and then some emergency contacts.

他們會提供一些緊急聯繫方式。

That's always very important just in case something happens.

Then we get into more lifestyle based types of things and then medical history as well.

然後，我們會討論更多基於生活方式的問題，以及病史。

Now all those really, again, give you the most amount of detail for what we're trying to achieve at that point, okay?

現在，所有這些真的，再次，給你最大量的細節，我們正在努力實現在這一點上，好嗎？

所以，你已經做到了這一點，好嗎？

You've gone through, you've taken care of the paperwork side of everything and we all have our opinion about paperwork and everything like that, but it's important.

你已經完成了所有的文書工作，我們對文書工作和諸如此類的事情都有自己的看法，但這很重要。

It really is because if you don't have the details and you don't have the information that will help you support those details, then it makes it more challenging when someone's like, oh yeah, by the way, I had a heart attack two years ago and I'm minimized on, you know, what I can and cannot do in my workouts.

這確實是因為，如果你不瞭解細節，也沒有資訊來幫助你支持這些細節，那麼當有人說，哦，對了，我兩年前得過心臟病，我在鍛鍊中能做什麼、不能做什麼，就會變得更具挑戰性。

Well, if that's the case, you could have figured that out, you know, a while ago and saved yourself a lot of time.

好吧，如果是這樣的話，你早就可以想明白了，你知道的，這樣就可以省下很多時間。

So that's why we do these things up front.

這就是為什麼我們要把這些事情做在前面。

It's not just to just do paperwork and make everybody's lives really frustrating.

這不僅僅是做文書工作，讓每個人的生活都非常沮喪。

It's just that's the way that it needs to be is that we have to get all that info up front so we can make a better choice later on.

我們必須事先了解所有資訊，以便日後做出更好的選擇。

So really what we want to think about here when we're doing these are there's four major things.

是以，在做這些工作時，我們需要考慮的主要有四件事。

There's relevance, appropriateness, validity, and reliability.

有相關性、適當性、有效性和可靠性。

Now really quickly kind of hitting on those things.

現在，我們就來談談這些事情。

相關性就是，你知道，它相關嗎？

Is it associated with the topic that we're talking about?

是否與我們正在討論的話題有關？

You know, is it relevant to what, you know, is it basically trying to do what we want it to do?

你知道，它是否與我們想要它做的事情相關？

Are we giving the right assessments for the right things?

我們是否對正確的事情進行了正確的評估？

Validity means that, you know, what, whatever we decide to do for testing, is it valid?

有效性意味著，你知道，無論我們決定做什麼測試，它都是有效的嗎？

Meaning that is it aimed to test what it's meant to test?

也就是說，它的目的是測試它要測試的東西嗎？

So if you're, if you're eventually going to give somebody a one and a half mile run test, that's a valid test.

是以，如果你最終要對某人進行一英里半的跑步測試，這就是一個有效的測試。

That means it's going to aim to measure your cardiorespiratory fitness.

這意味著它的目標是測量您的心肺功能。

Now reliability on the other hand, is, is it repeatable?

另一方面，可靠性是指可重複性嗎？

So a lot of times we want to stick with assessments that we know that we can repeat, especially if we're going to do things like follow ups and pre post tests and things like that, because that's hypercritical because that means that we can repeat it and it doesn't have to require 19 different steps that if you mess one step up, you're in trouble.

是以，很多時候，我們希望堅持使用那些我們知道可以重複使用的評估方法，尤其是如果我們要做一些諸如隨訪、前後期測試之類的事情，因為那是非常關鍵的，因為這意味著我們可以重複使用，而且不需要19個不同的步驟，如果你搞砸了一個步驟，你就麻煩了。

Now there are specifics that we really want to make sure that we pay attention to.

現在，我們真的要確保關注一些具體細節。

And this is definitely something that's most likely going to end up on a test of some sort.

這絕對是最有可能通過某種測試的東西。

We want to make sure that we do all of the very static types of things first before we get into the physical part of anything.

我們要確保先做所有非常靜態的事情，然後再做實體部分的事情。

So things like resting heart rate, blood pressure, and body composition testing, which will be discussed in chapter 12, you know, in more detail.

是以，靜息心率、血壓和身體成分測試等內容將在第 12 章中詳細討論。

Those are things that we want to do first because if we do them after exercise, obviously our resting heart rate isn't going to be true.

這些都是我們要先做的事情，因為如果我們在運動後做這些事情，顯然我們的靜息心率就不會是真實的。

Our blood pressure is going to be off and actually it'll affect your body composition more than you actually think it may.

我們的血壓會下降，實際上，它對身體組成的影響比你想象的要大。

So especially if you have certain type of equipment that you use as well, like if you use like a BIA, a bioelectrical impedance analyzer, that can skew you because you become dehydrated and it can throw off your numbers.

是以，特別是如果你也使用某些類型的設備，比如你使用像 BIA（生物電阻抗分析儀）這樣的設備，就會因為脫水而使你的數據出現偏差。

So really anything that is non-physical exertion would come first.

是以，實際上任何非體力消耗的東西都是第一位的。

And then after that, we would then go into the things that we would test for aerobic conditioning, strength, and power.

之後，我們將進行有氧調節、力量和功率測試。

So it would go static and then move it into our dynamic assessments that are, again, I say static, but we understand that we're saying non-exercise and exercise-based assessments.

是以，我們會先進行靜態評估，然後再進行動態評估，雖然我說的是靜態評估，但我們知道我們說的是非運動評估和基於運動的評估。

So the non-exercise-based ones come first because they can't be skewed by the exercise.

是以，不以運動為基礎的項目排在第一位，因為它們不會受到運動的影響。