The formulation of exercise prescription includes six aspects: routine physical examination before exercise, health screening and evaluation, exercise test (when necessary), setting exercise objectives and contents, medical supervision of exercise training and adjustment of exercise plan, and prevention of exercise injury. The following is briefly described as follows:
1. Routine physical examination before exercise training includes medical history, blood pressure, pulse, joints, etc., and electrocardiogram, chest X-ray and laboratory examination if necessary. The main purpose is to reduce the risk of sports diseases and even accidental injuries caused by improper exercise.
2. Pre-exercise health screening and evaluation All individuals should undergo health screening and evaluation (including exercise habits and level) before carrying out exercise training to determine the necessity of starting pre-exercise exercise testing and medical supervision.
The main evaluation methods include
① Recommend the commonly used physical activity preparation questionnaire (PAR-Q) and the self-screening questionnaire before exercise revised by AHA/ACSM health/fitness institutions.
② Assessment and grading of risk factors of cardiovascular and cerebrovascular diseases.
③ Medical examination, exercise test and medical supervision suggestions based on risk stratification.
④ The previous physical activity level evaluation, such as the International Physical Activity Questionnaire (PAQ), is commonly used.
The exercise test includes the above-mentioned healthy fitness index test and clinical exercise test. Among them, the evaluation of healthy physique (body composition, cardiopulmonary endurance, muscle strength/endurance and flexibility) is used to evaluate the health and functional ability of individuals. Choosing the appropriate testing technology and equipment according to individual characteristics can complete all the indexes.
Clinical exercise test mainly provides information for the diagnosis and prognosis of patients with cardiovascular diseases by evaluating hemodynamics, electrocardiogram, gas exchange and ventilation response. To make sports goals and plan appropriate exercise prescriptions, we should comprehensively promote healthy physical fitness, that is, improve cardiopulmonary endurance, muscle strength and endurance, flexibility, body composition and so on. According to the above information, make exercise prescription.
The basic contents of exercise prescription generally include aerobic exercise, muscle strength exercise and flexibility activity, emphasizing exercise training combined with occupation, transportation, housework and leisure activities in daily life.
Among them, aerobic exercise generally emphasizes moderate intensity, and from the point of view of exercising cardiopulmonary function, it should reach the relative intensity above moderate intensity, and the recommended goal is to accumulate at least 150 minutes per week; The intensity of muscle strength exercise should be able to maintain certain stimulation to muscles, and it is suggested that it should be 2~3 days 15~20 minutes per week. At the same time, we should fully consider personal exercise habits, contraindications, exercise environment and facilities.
In terms of progress, we emphasize doing what we can, step by step.
The basic components of specific sports training include
Warm-up: at least 5~ 10 minutes, small to medium relative intensity of cardiopulmonary and muscle endurance activities;
Training content: at least 20-60 minutes, aerobic exercise, resistance exercise and other sports accumulation;
Finishing activities: at least 5- 10 minutes, small to medium relative intensity of cardiopulmonary and muscle endurance activities;
Stretching: Stretch for at least 10 minutes after warm-up activities.