The management of lifestyle is the basic strategy and important method of health management, lifestyle management is the basic content of chronic disease prevention and health management.
Mainly includes: ① nutritional guidance ② physical activity guidance ③ tobacco control guidance.
2, the principle of nutritional guidance (mastery)
The principle of nutritional guidance can be simplified as? One more, three less?
These principles can be simplified as follows ingesting more kinds of food, less quantity, less salt, less oil?
3. Measurement of physical activity level (familiar)
It is usually expressed in terms of energy expenditure. In practice it can be the amount of physical load from a single exercise session or the sum of various intensities, durations, and frequencies of physical activity over a calendar period of time.
4, the main categories of physical activity measurement (mastery)
The main categories of physical activity measurement are: ① the measurement of aerobic and endurance exercise ② the measurement of muscular strength and endurance ③ the measurement of the level of physical activity in daily life
5, the concept and measurement of heart rate (understand)
The heart rate of the exercise as a monitoring indicator of the intensity of the exercise in training. It becomes the target heart rate or target heart rate.
Heart rate during exercise can be measured directly by touching the carotid or limb arteries for up to 10 seconds, or more conveniently by using wired and wireless instrumentation to monitor heart rate.
Maximum heart rate is estimated by age. Moderate-intensity heart rate is generally defined as 60%-80% maximum heart rate
6, the concept of metabolic equivalent and calculation (familiar)
Metabolic equivalents METs, refers to the energy metabolism level of physical activity relative to that at quiet rest, and 1 METs is equivalent to an activity that consumes 3.5 ml of oxygen per kilogram of body weight per minute, or 1.05 kcal of energy per kilogram of body weight Intensity.
7, the subjective degree of exertion of grading (mastery)
The amount of exercise load and the subjective degree of exertion of the feeling can reflect the actual body to withstand the size of the exercise load. According to the self-perceived exercise intensity grading, moderate-intensity interventions are usually in the 11-14 range.
8. Concept and measurement of muscle strength (familiar)
Muscle strength refers to the ability of a muscle to exert force. Strength is traditionally tested with loads that can be repeated up to 3 times. Including ① static or isometric strength: the test is limited to the specified muscle groups and joint angles, can not fully reflect the muscle strength, peak force is commonly used in the maximum active contraction (MVC) said; ② power test: controlled, good posture, the full range of joints to complete the action against the maximum resistance (1-RM), the measured value of a specific muscle or action specific indicators. Multiple repetitions are now also used to measure muscle strength.
9, the concept and measurement of muscular endurance (understanding)
Muscular endurance refers to the ability of a muscle to sustain force or repetitive force, and traditionally endurance has been tested with loads that can be repeated more than 12 times.
Tests of muscular endurance: the number of repetitions of a resistance movement, such as squats, at a given frequency. The measure of muscular endurance in the test should be able to synthesize 3 indicators of resistance (weight), time (frequency) and number of repetitions.
10, the concept of daily physical activity level (mastery)
Daily physical activity, including occupational activities in the physical activity, leisure time sports exercise, travel to and from the process of physical activity and a variety of household chores, and therefore actually reflect the overall level of physical activity.
11, daily physical activity level of common indicators of measurement (mastery)
Common indicators of measurement include energy consumption, behavioral observation, mechanical and electronic device monitoring, questionnaires, indirect observation (such as the rate of use of equipment), occupational classification, participation in sports.
12, activity energy consumption calculation method (mastery)
In the form of a logbook to record a variety of physical activities during the day and time, integrated different forms of activity intensity, according to the metabolic equivalent of the calculation of energy consumption, you can more accurately grasp the total level of physical activity.
Example: weight 75kg, walk at a speed of 4km per hour for 30 minutes (30/60=0.5 hours (h)), metabolic equivalent = 3kcal/(h.kg), the energy consumption is: 75?3?30/60=113 (kcal)
(Calculation formula: energy consumption = weight (kg)? Metabolic equivalent (kcal/(h.kg))? Exercise time (h), in this case 75?3?0.5=112.5(kcal))
13. The purpose of physical activity intervention (familiar)
The purpose of physical activity intervention is to change the sedentary and inactive lifestyle that is not conducive to good health, to reduce the proportion of people who are inactive and under-exercised, to provide guidance on reasonable exercise, to avoid exercise injuries, to prevent and assist in the treatment of diseases, to reduce medical costs, and to improve the quality of life.
14, physical activity intervention content (mastery)
① routine physical examination before exercise training ② collection of relevant information ③ choice of exercise volume ④ choice of exercise content ⑤ progress of exercise ⑥ prevention and treatment of accidents and discomforts
15, the choice of exercise volume (mastery)
Aerobic endurance exercise generally emphasizes moderate intensity, from the perspective of exercising the cardiopulmonary function, should reach a relatively high level. From the point of view of cardiorespiratory function, the relative intensity should be more than moderate, and it is recommended to accumulate 150-180 minutes of exercise time per week; from the point of view of maintaining body weight, it is recommended that the total energy consumption reaches 1500-2000kcal per week. the intensity of muscle strength and endurance exercise should be able to maintain a certain stimulation of muscles, and it is recommended to do it for 2-3 days per week for 15-20 minutes each time.
16, the choice of exercise content (mastery)
Physical activity interventions selected generally include endurance, muscle strength, flexibility and flexibility activities: ① aerobic endurance exercise ② muscle training ③ flexibility exercises ④ physical activity in daily life.
17, the influence of exercise progress factors (familiar)
Exercise progress depends on the individual's physical fitness, health, age and sports training goals.
18, the influence of physical load factors (understand)
When the body is subjected to physical load, the cardiovascular system, the respiratory system, the nervous system, the musculoskeletal joint system and the relevant metabolic processes, etc., will undergo reactive changes, which are related to a variety of factors such as the amount of physical load, the degree of body's adaptability to the physical load, the quality of the physical exercise, health and disease conditions.
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