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Sports knowledge
Muscle soreness refers to muscle soreness, also known as delayed pain, which occurs one or two days after a lot of exercise or long inactivity.
Cause: Muscle contracts too hard when the viscosity is high, resulting in slight damage to local muscle fibers and connective tissue and muscle fiber spasm.
Treatment: hot compress, massage, electrotherapy or static traction exercise are helpful to relieve spasms, and vitamin C can also be taken orally to promote the repair of damaged tissues.
A healthy lifestyle? Bad lifestyle and its harm? The behavior of maintaining and strengthening self-health?
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Sports knowledge
Healthy "1234" lifestyle:
One center: health;
Two basic points: a little confused about trivial matters, generous to people;
Three pleasures: helping others, contentment;
Four cornerstones: reasonable diet, moderate exercise, quitting smoking and drinking, and psychological balance;
Bad lifestyle and its harm: smoking, alcoholism, drug abuse, bad behavior, etc.
Harm: Alcohol can damage the oral cavity, stomach and intestinal mucosa, induce pancreatitis, esophagitis, gastric and duodenal ulcers, and alcohol also affects the lungs. Smoking can make the heart beat faster, blood pressure rise and blood vessels contract. It can lead to stroke, heart and circulatory diseases. Cancer, lung disease and respiratory diseases can reduce the body's resistance to diseases. Drug abuse is harmful to the digestive system, nervous system, cardiovascular system and respiratory system.
Maintaining and strengthening self-healthy behavior: the unity of knowledge and practice: the formation of correct sports attitude and consciousness; Cultivate one's sports ability; Treat physical fitness test correctly and explain it scientifically.
What is the function and physiological mechanism of warm-up activities?
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Sports knowledge
Warm-up activities are a series of muscle activities that are purposefully carried out at the beginning of the training class or before the physical education class competition. It is to prepare for the upcoming official competition, shorten the time for the body to enter the working state, and help to enter the sports state quickly.
After the warm-up activity, the body temperature rises, which can reduce the viscosity of muscles and ligaments (reduce resistance) and increase elasticity, and promote the joint capsule to secrete more synovial fluid, thus reducing joint friction and increasing joint flexibility. These changes can increase the range of human movement, improve speed, strength, agility and flexibility, thus preventing the injury of muscles, ligaments and joints. Various exercises of warm-up activities can develop physical qualities such as strength, speed, endurance, agility and flexibility, cultivate students' correct body posture, promote the normal development of various organs and the all-round development of the body, and enhance students' physique. Physical education class's preparatory activities are generally carried out in groups. This can stimulate students' spirit and cultivate students' organizational discipline and collectivism. Because warm-up activities play an important role, we must attach great importance to this link in both teaching and competition.
The physiological mechanism is:
(1) Pre-performed muscle activity will leave traces in the corresponding centers of the cerebral cortex, which will improve the excitability of nerve cells in the motor center in advance and make the nervous system regulate various organs of the body more effectively.
(2) It can overcome inertia and help to reach a stable working state faster.
(3) Warm-up activities can also increase the temperature of muscles participating in activities in advance.
What is the significance and mechanism of finishing activities?
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Sports knowledge
The finishing activity refers to the relaxed physical exercise to accelerate the recovery of physical function after formal exercise. The purpose is to make the human body smoothly transition from the tense state of exercise to the quiet state, which is a necessary measure to accelerate the elimination of fatigue and promote physical recovery.
Significance and mechanism of action:
(1) promotes local blood circulation of muscle and lactic acid oxidation of skeletal muscle and myocardium.
(2) Accelerate systemic blood circulation and transport metabolites to the liver to synthesize glycogen through gluconeogenesis.
It is conducive to accelerating the repayment of the oxygen debt owed in the activity.
(3) to prevent the body dysfunction that may be caused by sudden stop of exercise.
Treatment and preventive measures of muscle spasm (cramp) during exercise?
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Sports knowledge
Treatment: Stretch and relax spasmodic muscles.
Prevention: Be prepared before exercise and massage the muscles that are prone to spasm in advance. Pay attention to keep warm in outdoor sports in winter, and supplement light salt water and vitamins in summer, especially take a cold bath before swimming, don't stay in the water for too long when swimming, and don't do strenuous exercise when you are tired.
What should I pay attention to when drinking water during exercise? How to replenish water after exercise?
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Sports knowledge
During strenuous exercise, before and after exercise, it is not advisable to drink a lot of water at one time. Drinking water during exercise should be based on the principle of small amount and multiple times, and it is best to drink light salt water or salty drinks to maintain the balance of water and electrolyte in the body.
Exercise consumes not only energy, but also water, especially in summer, which often makes people thirsty. How to replenish the water lost in the body is also an aspect that needs attention.
The first is the quality of drinking water. Try not to drink all kinds of drinks, such as soda; Drink boiled water, or mung bean soup, or 1% light salt water. In order to clear away heat and relieve summer heat, timely replenish sodium lost in the body due to a lot of sweating.
The second is to avoid taking too cold water. Because people's body temperature is usually around 37 degrees, it can rise to around 39 degrees after exercise. If you drink too cold water, it will strongly stimulate the gastrointestinal tract, causing gastrointestinal smooth muscle spasm and sudden contraction of blood vessels, leading to gastrointestinal dysfunction and indigestion.
The third is the amount of drinking water. When you sweat a lot during exercise, you need to drink a lot of water, but you can't drink enough at one time. You should drink it several times. Generally, the quantity of drinking water at one time should not exceed 200ml, and the interval between drinking water at two times should be at least 15min. In addition, drink water slowly, not too hard.
Sub-health status and its causes?
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Sports knowledge
Definition: States between disease and health, also called "third state" and "gray state". It refers to the abnormal psychological and physiological changes caused by the bad stimulation of internal and external environment, but it has not reached the degree of obvious pathological reflection.
Present situation: Sub-health is often diagnosed as fatigue syndrome, endocrine disorders, neurasthenia, menopausal syndrome and so on. Psychological manifestations are: listlessness, depression, unresponsiveness, insomnia and dreaminess, inattention, memory loss, irritability, anxiety and so on. Physiological manifestations are fatigue, fatigue, shortness of breath during exercise, sweating, backache and leg pain.
Reason:
(1) Overdraft of energy and physical strength caused by excessive fatigue;
(2) the natural aging of human beings;
(3) Modern physical and mental diseases;
(4) The low tide period in the human biological cycle.
What should I pay attention to before and after exercise? Why not exercise immediately after meals?
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Sports knowledge
Before exercise: Before exercise, it is best to eat some high-fiber biscuits, raisins or fresh fruits between 1-2 hours.
After exercise: Eat something about an hour after exercise. It is easier to accept all kinds of drinks or liquid foods after exercise, and at the same time, it can replenish water. If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein. Avoid drinking caffeinated drinks such as coffee, soda and tea after exercise. Because caffeine also has diuretic effect, it will make your body's water supply insufficient. Although soda water can also provide water and sugar, it is not a suitable post-exercise drink.
Be careful not to do strenuous activities immediately after meals, and avoid eating immediately after strenuous exercise. Rest for 30-60 minutes and you can eat. Food should be light and nutritious. Don't eat food that is too cold, too hard or too greasy.
Don't do strenuous exercise immediately after meals, because (1) the contents in the stomach bump during exercise, pulling the mesentery and causing abdominal pain; (2) During exercise, blood is mainly supplied to muscles, and the blood flow of digestive organs decreases, which is not conducive to digestive activities.
How to practice the concept of endurance quality?
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Sports knowledge
Endurance quality refers to the ability of human body to overcome fatigue in long-term work or exercise. It is also an important symbol of human health or physical strength. It mainly includes the development of aerobic endurance and anaerobic endurance.
Aerobic endurance: aerobic endurance refers to the working ability of aerobic energy supply for a long time. Long-distance running and long-distance swimming are often used. The load intensity is 75%-85% of the maximum load intensity, and the heart rate is 140- 170.