0 1 Basic content of lifestyle guidance (master)
Lifestyle management is the basic strategy and important method of health management, and lifestyle management is the basic content of chronic disease prevention and health management.
It mainly includes: ① nutrition guidance, ② physical activity guidance and ③ tobacco control guidance.
02 Nutrition Guiding Principles (Mastering)
The principle of nutrition guidance can be simplified as "more than one and less than three", that is, "eat less in many kinds, less in salt and less in oil".
03 Measurement method of physical activity level (familiar)
Usually expressed in terms of energy consumption. In practical application, it can be the physical load of an exercise, or the sum of physical activities of various intensities, durations and frequencies in a calendar time.
04 Main categories of physical activity measurement (mastery)
The main categories of physical activity measurement are: ① measurement of aerobic and endurance exercise; ② Measurement of muscle strength and endurance; ③ Determination of daily physical activity level.
05 Concept and measurement method of heart rate (understanding)
As a monitoring index of exercise intensity during training, the heart rate during exercise becomes the target heart rate or target heart rate.
The heart rate during exercise can be directly measured by touching the carotid artery or limb artery 10 second. It is more convenient to monitor heart rate with wired and wireless instruments and equipment.
The maximum heart rate is estimated according to age. Moderate heart rate is generally defined as 60%-80% of the maximum heart rate.
06 Concept and calculation of metabolic equivalent (familiar)
Metabolic equivalent METs refers to the energy metabolism level of physical activity at rest. 1METs is equivalent to the activity intensity of consuming 3.5 ml of oxygen per minute per kilogram of body weight or 1.05 kcal of energy per kilogram of body weight.
07 Classification of Subjective Efforts (Mastering)
The feeling of exercise load and subjective exertion can reflect the actual exercise load borne by the body. According to the classification of conscious exercise intensity, moderate intensity intervention is usually in the range of 1 1- 14.
Concept and measurement of muscle strength (familiar)
Muscle strength refers to the ability of muscle to exert strength. Traditionally, strength is tested by a load that can be repeated less than 3 times. Including ① static or isometric muscle strength: the test is limited to the specified muscle group and joint angle, which can not fully reflect the muscle strength, and the peak strength is usually expressed by the maximum active contraction; ② Dynamic test: The maximum resistance of controlled movements with good posture and complete joint range of motion, and the measured value is a specific index of specific muscles or movements. Now muscle strength can also be measured by many repetitions.
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