The formulation of exercise prescription includes routine physical examination before exercise, health screening and evaluation, and exercise test.
(when necessary) to formulate the objectives and contents of the exercise, and to formulate the medical supervision of the exercise training and exercise plan.
Adaptation and prevention of sports injuries. The following is briefly described as follows:
1. Routine physical examination before exercise training includes medical history, blood pressure, pulse and joints.
If necessary, check ECG, chest X-ray and laboratory examination. The main purpose is to reduce inappropriate exercise.
The risk of sports diseases and even accidental injuries.
2. Pre-exercise health examination and evaluation. All individuals should train before exercise.
Conduct health screening and evaluation (including exercise habits and level), and determine the exercise test before starting exercise.
The necessity of testing and medical supervision. The main evaluation methods include
① The commonly used physical activity preparation questionnaire (PAR-Q) is recommended, and AHA/ACSM is healthy.
Pre-exercise self-screening questionnaire revised by fitness institutions
Objective ② Evaluation and grading of risk factors of cardiovascular and cerebrovascular diseases.
③ Medical examination, exercise test and medical supervision suggestions based on risk stratification.
④ previous physical activity level evaluation, such as the International Physical Activity Questionnaire (Internala).
Physical activity questioned Nair (PAQ) and others.
The exercise test includes the above-mentioned healthy fitness index test and clinical exercise test.
Class. In ...
Physical fitness assessment (body composition, cardiopulmonary endurance, muscle strength/endurance and flexibility)
Prices are used to assess an individual's health and functional ability. Each indicator can be targeted at individual characteristics.
Select the appropriate test technology and equipment to complete.
Clinical exercise tests are mainly carried out through hemodynamics, electrocardiogram and gas exchange and communication.
The evaluation of qi reaction provides information for the diagnosis and prognosis of cardiovascular patients.
Make exercise goals, plan appropriate exercise prescriptions and promote health and fitness in an all-round way.
Ability, that is, improve cardiopulmonary endurance, muscle strength and endurance, flexibility, body composition and so on. According to personal circumstances
The above information, formulate exercise prescription.
The basic contents of exercise prescription generally include aerobic exercise and muscle strength.
Exercise and flexible activities emphasize the combination of occupation, transportation, housework and leisure activities in daily life.
Waiting for sports training. Among them, aerobic exercise generally emphasizes moderate intensity, from exercising cardiopulmonary function.
From the point of view, the relative intensity should be above medium, and the recommended goal is to accumulate at least 150 every week.
Minutes; The intensity of muscle strength exercise should be able to maintain a certain stimulation to muscles, and it is recommended to do it 2~3 times a week.
God, 15~ 20 minutes at a time.
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 exercise fatigue.
Reach
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.