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Below is a practical guide you can follow to build a **"Health‑Factors Overview"** graphic that shows how *Body Composition, Physical Fitness & Functional Capacity* relate to each other and to overall health.
Feel free to adjust the layout, colours or size to fit your report’s style – the key points are the relationships (and evidence) between the variables.

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## 1. What Should Be Included?

| Category | Sub‑variables | Why it matters |
|----------|---------------|----------------|
| **Body Composition** | • % Body Fat
• Lean Mass (muscle, bone, organ mass) | Higher body fat → ↑ risk of CVD, diabetes; higher lean mass → better metabolic health & functional performance. |
| **Physical Fitness** | • Aerobic capacity (VO₂max or sub‑maximal treadmill time)
• Muscular strength (1RM bench/leg press, hand grip)
• Power / explosiveness (jump height, sprint speed) | Stronger aerobic fitness lowers mortality; muscular power predicts fall risk and independence. |
| **Functional Mobility** | • Timed Up & Go (TUG)
• 4‑meter walk speed
• Chair rise time | Faster gait speeds correlate with lower morbidity and mortality in older adults; TUG is predictive of falls. |

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## How to Measure These Outcomes

1. **VO₂max / Aerobic Fitness**
- *Field test*: 6‑minute walk/run or incremental treadmill protocol if equipment available.
- *Sub‑maximal:* Use heart‑rate recovery after a brief exercise bout (e.g., 2‑min step test).

2. **Muscle Strength & Power**
- Handgrip dynamometer for upper‑body strength.
- Chair‑stand test or timed wall squat for lower‑body power.

3. **Functional Performance**
- *6‑Minute Walk Test*: distance covered in 6 min reflects aerobic capacity and endurance.
- *Timed Up & Go (TUG)*: measures functional mobility, balance, and fall risk.
- *Short Physical Performance Battery (SPPB)*: includes gait speed, chair stands, balance tests.

4. **Cardiovascular Parameters**
- Resting heart rate and blood pressure before and after exercise.
- Pulse‑oximetry for oxygen saturation if needed.

5. **Patient‑Reported Outcomes**
- *SF‑36* or *EQ‑5D*: quality of life scales.
- *VAS* or *NRS* for fatigue, dyspnea, pain.

---

## 4. Suggested Exercise Prescription

| Parameter | Recommendation |
|-----------|----------------|
| **Mode** | Combination of aerobic (walking, cycling, elliptical) and resistance training (body‑weight, elastic bands, light dumbbells). |
| **Frequency** | 3–5 sessions per week (split into cardio + strength days). |
| **Intensity** | Moderate: 50–70 % of heart rate reserve or RPE 11–13 (on Borg scale). Use HRR or HRmax formulas. |
| **Time** | Aerobic: 20–40 min/session; Strength: 2–3 sets × 8–12 reps per exercise. |
| **Progression** | Increase duration by ~5 min per week, then intensity after 4–6 weeks if tolerated. |
| **Monitoring** | Heart rate, RPE, blood pressure (pre/post), symptoms. Use wearable devices for continuous HR or SpO₂ monitoring if available. |

#### 3.3 Contraindications & Precautions

| Condition | Risk | Recommendations |
|-----------|------|-----------------|
| Uncontrolled hypertension (BP >180/110) | Exacerbation of BP, stroke risk | Treat before initiating; re‑evaluate after stable |
| Recent myocardial infarction (120 bpm) or arrhythmias after exercise
- Chest pain, shortness of breath, fainting, or dizziness
- Signs of dehydration: very dark urine, confusion, low blood pressure, rapid pulse
- Severe muscle cramps that do not ease with stretching

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### Bottom Line

**Exercise is generally safe for most adults, even those with heart disease.**
The key is to start slowly, pay attention to your body’s signals, and maintain a healthy lifestyle.
If you’re unsure about what level of activity is right for you, consult a healthcare professional—especially if you have known cardiovascular conditions.

*Stay active, stay healthy!*

---

*Prepared by: Your Name*
*Health Communication Specialist*
*Date: Insert Date*

---
**Sources (selected):**

- American Heart Association – Exercise and Physical Activity Guidelines
- European Society of Cardiology – Exercise Testing in Cardiac Rehabilitation
- Mayo Clinic – Heart Disease and Physical Activity

*(Full reference list available upon request.)*

---

Feel free to adapt this brochure for your community health events, digital platforms, or distribution through local clinics.

Hermelinda Thwaites, 19 years

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