Physical activity (PA) refers to all activities that increase the energy consumption of the body due to skeletal muscle contraction. Physical activity includes four basic elements: frequency, intensity, opportunity and type, which is the FITT principle. There are also physical activity (quantity) and progress (progress), which are collectively called FITT-VP principle.
Insufficient physical activity is an important risk factor for chronic non-communicable diseases (also known as chronic diseases) such as hypertension, diabetes, cardiovascular and cerebrovascular diseases and various malignant tumors.
Physical activity can be classified in many ways, as follows:
1. by daily activities
According to the purpose and time allocation of sports activities in daily life, it can be divided into four categories: professional sports activities, traffic sports activities, housework sports activities and amateur leisure sports activities. Among them, professional physical activity usually refers to activities with labor income (such as wages), including professional behaviors such as domestic service. Amateur leisure activities refer to activities other than the above three categories, which can be physical exercise, watching TV, doing housework and other activities.
2. Classification of energy metabolism
The essence of physical activity is muscle contraction to do work. The exercise time to maintain this intensity is different with different exercise intensity. At the same time, it is determined that the energy of muscle activity comes from anaerobic metabolism, aerobic metabolism or mixed metabolism of aerobic and anaerobic. Therefore, sports activities can be divided into aerobic exercise and anaerobic exercise, referred to as aerobic exercise and anaerobic exercise.
(1) Aerobic exercise
Aerobic exercise: Aerobic exercise refers to a rhythmic form of exercise with trunk, limbs and other muscle groups as the main participants, which can maintain a stable state for a long time and aerobic metabolism as the main way of energy supply. Also called endurance sports. Walking at a medium speed of 4 kilometers per hour, cycling at a speed of 12 kilometers per hour and other aerobic activities.
(2) Anaerobic exercise
Anaerobic exercise: Anaerobic exercise refers to the form of exercise with anaerobic metabolism as the main energy supply route, which is generally a strong contraction activity of muscles, so it cannot maintain a stable state. Almost all 100 meter sprints are powered by anaerobic metabolism. Anaerobic exercise can also occur at the end of aerobic exercise such as 5000 meters long-distance running, and it is also the main form of weight lifting, push-ups and resistance muscle strength training.
3. Other classifications
According to physiological functions and exercise methods, physical activities can also be divided into the following categories:
① Flexibility activity (stretching activity) refers to the activity of promoting joint flexibility and improving flexibility. For example, various stretching activities, yoga, Tai Chi and so on.
② Strong muscle activity refers to the activity of maintaining or enhancing muscle strength, volume and endurance. Such as daily weight-bearing activities, lifting dumbbells, push-ups and so on.
③ Balance activities refer to activities that are beneficial to maintaining posture. For example, standing on one leg, walking backwards and balancing board exercises are all balancing exercises. Strengthening muscle core exercises and lower limb exercises also helps to improve balance.
④ Bone-strengthening exercises act on bones, resulting in skeletal muscle and stress load activities. This activity can improve the bone structure or bone density, thus increasing the resistance to fractures. For example, jumping, jumping, jumping and other activities belong to bone strengthening exercise and muscle strength exercise.
⑤ High-intensity interval training includes a combination of high-intensity aerobic exercise and short-time low-intensity aerobic exercise during the recovery period. At present, there is no clear suggestion on the type and intensity of aerobic exercise, and there is no clear suggestion on the length of interval period.
Common indicators of physical activity intensity
Physical activity intensity is divided into absolute intensity (also known as? Physical strength? ) and relative strength (also known as? Physiological intensity? ) two types of indicators.
absolute intensity
& gt& gt According to the absolute physical load of physical activity, the intensity level is usually the result of some exercise measurements of ordinary healthy adults. The commonly used index is metabolic equivalent (METs).
& gt& gt Metabolic Equivalent refers to the level of energy metabolism at rest relative to exercise, and 1MET is equivalent to consuming 3.5ml of oxygen per kilogram of body weight per minute. Or the activity intensity of body weight consumption per kilogram per hour 1.05 kcal (44 kj) energy. Metabolic equivalent is a commonly used index to reflect the absolute intensity of exercise in the world.
Relative strength
Intensity levels determined according to physiological responses, including:
① Subjective fatigue, the commonly used index is voluntary movement Intensity Scale (Borg Scale, also known as RPE), which is divided into three grades: light, medium and heavy.
② Objective heart rate level, oxygen consumption, etc. Commonly used indicators include maximum heart rate percentage (%HRmax), maximum oxygen consumption percentage (%VO2max), bull's-eye rate, etc. As a monitoring index of exercise intensity during training, the heart rate during exercise is called target heart rate or target heart rate.
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