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Measuring is Knowing - Results

Congratulations on completing the Measuring is Knowing by Active Health!

As the saying goes, if you’re not assessing, you’re guessing. During Active Health’s Measuring is Knowing program, you’ll undergo a series of health and fitness assessments, including body composition, blood pressure, cardiovascular fitness, balance, mobility, muscular strength, and muscular endurance. These assessments provide valuable insights into your current health and fitness levels, highlighting areas that may need more focus. With the knowledge of your results as a baseline, you can confidently set goals and tailor your training plan for a healthier you.

To see how you measure up, compare your results against the table of norms below.

For exercises targeting specific fitness components, visit Active Health Exercise Videos.

To explore all Active Health programmes, go to Active Health Programmes.

Blood Pressure

Blood Pressure

Blood pressure is a measure of the force exerted by your heart pumping blood around your body.

High blood pressure is correlated with long term negative health implications relating to the functioning of important organs such as the heart, brain, kidney, and eyes which are key to your wellbeing and the functioning of your body. 

  Blood Pressure Categories
  Normal High-Normal Grade 1 Hypertension Grade 2 Hypertension
Systolic BP < 130 130 – 139 140 – 159 160 - 179
Diastolic BP < 85 85 – 89 90 - 99 100 – 109

Recommended programmes to improve results: Move Better programmes

body-composition

Body Composition

Body Composition Analysis provides an analysis of standard measurements such as percent body fat and skeletal muscle mass in your body. It plays an important role in understanding your health and fitness.

Obesity Analysis

There are 3 categories: “Under”, “Normal” and “Over”.

  • Body Mass Index (BMI) is derived from the mass and height of a person. BMI is an easy screening method to categorize our weight. However, it does not indicate how much fat or muscle an individual has.
  • Percent Body Fat (PBF) indicates the amount of fat compared to the total body weight. An individual with a high percentage of body fat is more likely to develop obesity-related diseases; on the other hand, a low percentage of body fat can affect the immune system and have a negative impact on physical performance.
Muscle-Fat Analysis

There are 3 categories: “Under”, “Normal” and “Over”.

  • Skeletal Muscle Mass (SMM) refers to the muscles attached to the bones. These are the muscles that we control when we move and work. The ideal category to achieve is at least a “normal” to “over” category as the more muscles we have, the better it is for our overall health and ability to move independently.
  • Body Fat Mass refers to the amount of fat in the body. The ideal category to achieve is a “normal” category. Excess body fat can lead to a wide array of health conditions; on the other hand, the lack of body fat may also affect individual’s ability to perform daily activities.

Recommended programmes to improve results: Cardio Jam, Cardio Endurance, Nutrition Workshop

sit-to-stand

Sit-to-Stand

The Sit-to-Stand Test assesses your muscular endurance. Muscular Endurance is the ability of the muscles to sustain an activity without fatiguing.

Many daily activities require sufficient lower body muscular strength and endurance such as getting up from a squatting position, walking or climbing the stairs. Being able to perform the Sit-to-Stand is important for independent living as it trains your stability and reduces risk of falls.

Age Sit-to-Stand (Repetitions)
Men Women
Below Average Average Above Average Below Average Average Above Average
20 – 24 < 41 41 – 57 > 57 < 39 39 – 55 > 55
25 – 29 < 40 40 - 56 > 56 < 40 40 - 54 > 54
30 – 34 < 40 40 - 56 > 56 < 37 37 - 51 > 51
35 – 39 < 38 38 - 58 > 58 < 37 37 - 50 > 50
40 – 44 < 37 37 - 53 > 53 < 35 35 - 48 > 48
45 – 49 < 35 35 - 52 > 52 < 35 35 - 50 > 50
50 – 54 < 35 35 - 53 > 53 < 33 33 - 47 > 47
55 – 59 < 33 33 - 48 > 48 < 30 30 - 43 > 43
60 – 64 < 31 31 - 46 > 46 < 28 28 - 40 > 40
65 – 69 < 29 29 - 44 > 44 < 27 27 - 40 > 40
70 – 74 < 27 27 - 40 > 40 < 25 25 - 36 > 36
75 – 79 < 25 25 - 37 > 37 < 22 22 - 30 > 30

Recommended programmes to improve results: Balance and Muscular Fitness, Stronger at 40, CALM 1.0 (seniors 60 and above)

handgrip-strength

Handgrip strength

The Handgrip strength Test assesses your maximum isometric strength in forearms and hands. Muscular strength is the amount of force that a muscle is capable of exerting in one contraction.

Having good muscular strength can improve your overall physical ability to perform daily activities such as carrying groceries and shifting furniture, as well as promote a better quality of life.

Handgrip strength (kg)
Age Male Female
Below Average Average Above Average Below Average Average Above Average
20 – 24 <36.8 36.8 – 56.6 >56.6 <21.5 21.5 – 35.3 >35.3
25 – 29 <37.7 37.7 – 57.5 >57.5 <25.6 25.6 – 41.4 >41.4
30 – 34 <36.0 36.0 – 55.8 >55.8 <21.5 21.5 – 35.3 >35.3
35 – 39 <35.8 35.8 – 55.6 >55.6 <20.3 20.3 – 34.1 >34.1
40 – 44 <35.5 35.5 – 55.3 >55.3 <18.9 18.9 – 32.7 >32.7
45 – 49 <34.7 34.7 – 54.5 >54.5 <18.6 18.6 – 32.4 >32.4
50 – 54 <32.9 32.9 – 50.7 >50.7 <18.1 18.1 – 31.9 >31.9
55 – 59 <30.7 30.7 – 48.5 >48.5 <17.7 17.7 – 31.5 >31.5
60 – 64 <30.2 30.2 – 48.0 >48.0 <17.2 17.2 – 31.0 >31.0
65 – 69 <28.2 28.2 – 44.0 >44.0 <15.4 15.4 – 27.2 >27.2
70 – 99 <21.3 21.3 – 35.1 >35.1 <14.7 14.7 – 24.5 >24.5

Recommended programmes to improve results: Balance and Muscular Fitness, Stronger at 40, CALM 1.0 (seniors 60 and above)

shoulder-mobility

Shoulder Mobility

The Shoulder Mobility Test assesses your shoulder mobility. Mobility is the ability of your joint to move through a range of motion without pain.

Having a good shoulder mobility allows you to perform daily activities such as opening an overhead cabinet and brushing your hair to playing sports such as shooting a basketball and smashing in badminton. A good shoulder mobility can also reduce your risk of injury and pain.

Age Shoulder Mobility(Overlapping distance between fingertips in cm)
Men Women
Below Average Average Above Average Below Average Average Above Average
20 – 30 < -3.9 -3.9 - 4.8 > 4.8 < -3.9 -3.9 - 6.4 > 6.4
31 – 40 < -8.5 -8.5 - 3.7 > 3.7 < -1.5 -1.5 - 7 > 7
41 – 50 < -15.1 -15.1 - (-0.5) > -0.5  < -7.8 -7.8 - 3.9 > 3.9
51 – 60 < -18.5 -18.5 - (-4.5) > -4.5 < -9 -9 - 0 > 0
61 – 65 < -23 -23 - (-9.8) > 9.8 < -11 -11 - 0 > 0

Recommended programmes to improve results: Mobility and Flexibility

single-leg-balance

Single Leg Balance

The Single Leg Balance Test assesses your balance and static posture control. Balance is the ability to control your body in an upright position whether stationary or moving.

Most of our daily activities such as walking, climbing stairs, and even standing inside a bus require balance. Having good balance not only reduces your risk of falling, but also, increases your confidence in moving independently as you age.

Age Single Leg Balance (Seconds)
Men Women
Below Average Average Above Average Below Average Average Above Average
20 – 24 < 18 18 – 41 > 41 < 16 16 – 36 > 36
25 – 29 < 15 15 – 35 > 35 < 15 15 – 32 > 32
30 – 34 < 13 13 – 29 > 29 < 13 13 – 28 > 28
35 – 39 < 12 12 – 27 > 27 < 10 10 – 23 > 23
40 – 44 < 10 10 – 21 > 21 < 8 8 – 18 > 18
45 – 49 < 9 9 – 19 > 19 < 7 7 – 15 > 15
50 – 54 < 8 8 – 16 > 16 < 6 6 – 13 > 13
55 – 59 < 7 7 – 13 > 13 < 6 6 – 10 > 10
60 – 64 < 7 7 – 14 > 14 < 6 6 – 12 > 12
65 – 69 < 6 6 – 12 > 12 < 5 5 – 10 > 10

Recommended programmes to improve results: Balance and Muscular Fitness, Stronger at 40, CALM 1.0 (seniors 60 and above)

Step Up

3-Minute Step Test

The 3-minute step test is used to measure cardiorespiratory fitness. Cardiorespiratory fitness refers to the body's ability to supply oxygen to the muscles during sustained physical activity. This component of fitness is important for maintaining a healthy lifestyle and supporting movement in various activities. Having good cardiorespiratory fitness is associated with improved heart health, better endurance, and a reduced risk of cardiovascular diseases.

Age 3 Minute Step Test (bpm)
Men Women
Very Poor Poor Below Average Average Above Average Good Excellent Very Poor Poor Below Average Average Above Average Good Excellent
18 –25 124 - 157 111 - 119 102 - 107 95 - 100 88 - 93 79 - 84 50 - 76 135 - 139 122 - 131 112 - 120 104 - 110 96 - 102 85 - 93 52 - 81
26 – 35 126 - 161 114 - 121 104 - 110 96 - 102 88 - 94 79 - 85 51 - 76 134 - 171 122 - 129 113 - 119 104 - 110 95 - 101 85 - 92 58 - 80
36 – 45 130 - 163 116 - 124 108 - 113 100 - 105 88 - 92 80 - 87 49 - 76 137 - 169 124 - 132 115 - 120 107 - 112 100 - 104 89 - 96 51 - 84
46 – 55 131 - 159 121 - 126 113 - 119 103 - 111 95 - 101 87 - 93 56 - 82 137 - 171 126 - 132 120 - 124 113 - 118 104 - 110 95 - 101 63 - 91
56 – 65 131 - 154  119 - 128 111 - 117 103 - 109 97 - 100 86 - 94 60 - 77 141 - 174 129 - 135 119 - 127 113 - 118 106 - 111 97 - 103 60 - 92
Above 65 130 - 151 121 - 126 114 - 118 104 -110 94 - 102 87 - 92 59 - 81 135 - 155 128 - 133 123 - 126 116 - 121 104 - 111 96 - 101 70 - 92

 

Recommended programmes to improve results: Cardio Jam, Cardio Endurance

Active Health aims to help individuals take ownership of their health through keeping track of your fitness progress and engaging in fun community activities. Focus on taking small steps towards forming healthier habits in your daily lives!

Contact us at activehealth_experience@sport.gov.sg for more information about Active Health Experience.

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