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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 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: STRENGTH 2.0 - Functional Fitness Workout, STRENGTH 2.0 - Foundation Strength Workout, STRENGTH 2.0 - Mobility Workout.
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: STRENGTH 2.0 - Functional Fitness Workout, STRENGTH 2.0 - Foundation Strength Workout, PERFORM 2.0 - ENGINE Workout, Nutrition Workshops.
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: STRENGTH 1.0, STRENGTH 2.0 - Functional Fitness Workout, STRENGTH 2.0 - Foundation Strength Workout, Combat Age-related Loss of Muscle Promo Bundle.
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: STRENGTH 1.0, STRENGTH 2.0 - Functional Fitness Workout, STRENGTH 2.0 - Foundation Strength Workout, Combat Age-related Loss of Muscle Promo Bundle.
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: STRENGTH 2.0 - Mobility Workout.
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: STRENGTH 1.0, STRENGTH 2.0 - Functional Fitness Workout, STRENGTH 2.0 - Foundation Strength Workout, Combat Age-related Loss of Muscle Promo Bundle.
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: STRENGTH 2.0 - Functional Fitness Workout, PERFORM 2.0 - ENGINE Workout, PERFORM 2.0 - AMRAP Workout.
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.