1, the significance of the test of students' physical health standard
"Students' Physical Health Standard" is an integral part of the national physical exercise standard, and it is the concrete application of the national physical exercise standard in schools. The purpose of the "Students' Physical Fitness and Health Standard" test is to implement the spirit of "school education should establish the guiding ideology of' health first'" put forward by the Third National Education Work Conference, to promote students to actively participate in physical exercise, improve the level of physical education class, enhance students' physical fitness, improve their health level, and cultivate students into high-quality talents with all-round development in morality, intelligence, physique and aesthetics.
Through the test of "Students' Physical Health Standard", you can clearly understand your physical health, and also help you monitor the changes of your physical health. All these will help you to make your own exercise goals, choose exercise strategies and make practical exercise plans in the new year.
2 "Students' Physical Health Standard" test items and evaluation requirements
According to the requirements of "Students' Physical Fitness and Health Standard", college students need to complete six tests, namely, height, weight, vital capacity, step test, 50-meter running or standing long jump (choose one), grip strength or sit-ups (girls) or sitting forward (choose one).
Table 1- 1 Standard Test Items of Students' Physical Fitness and Health
Description of selected items in required items.
height
weight
Vital capacity/breathing capacity
Step test 50 m race
Choose a standing long jump.
Sit and reach out
Grasping force
Sit-ups (female) Choose one.
In the evaluation, five indexes were evaluated: height standard weight, vital capacity body mass index, step index,
50 meters running or standing long jump (choose one), grip body mass index or sit-ups (girls) or sitting forward (choose one).
Table 1-2 evaluation items of students' physical health standards
Description of selected items in required items.
Height standard weight
Vital capacity body mass index
Step test 50 m race
Selected standing long jump
Sit and reach out
Grip strength and body mass index
Sit-ups (female) Choose one.
The score after evaluation is 100, and the weight coefficient of each evaluation score is: height standard weight15; Step index 20 points; Vital capacity and body mass index 15; 30 points for 50-meter running or standing long jump; Grip strength, body mass index, sit-ups (girls) or forward flexion of sitting position by 20 points.
Table 1-3 Weights of College Students' Evaluation Items in "Students' Physical Health Standards"
Weight coefficient of evaluation index
Height and standard weight 0. 15
Step test 0.20
The vital capacity and body mass index were 0. 15.
50-meter standing long jump (choose one) 0.30
The body mass index (BMI) of grip strength in sitting posture and sit-ups is 0.20.
3. The concept and content of testing and evaluation
●● The test and evaluation involves four aspects: body shape and composition, cardiovascular system function, muscle strength and endurance, and body flexibility.
●● The four aspects involved in testing and evaluation are closely related to every specific condition of your lifelong health, and each test content reflects one or more elements of your physical health quality.
●● The test and evaluation criteria vary according to your age and gender.
●● The results of testing and evaluation are your own business. Don't compare with other students, but pay attention to your own progress and improvement.
●● The final explanation of the test evaluation results is not only how many points you got, but also the analysis of your physical health quality.
●● The results of testing and evaluation are credible, which can be used as the basis for you to set exercise goals and self-evaluation.
Physical health quality is closely related to physical health, including body composition,
Cardiopulmonary circulatory system function, muscle strength, endurance and flexibility.
Physical exercise quality is the speed, strength, endurance and spirit of human body in sports.
Sensitive, flexible, balanced and coordinated.
4, the significance of each test index
● Height and standard weight
Height standard weight means that the ratio of height to weight should be within the normal range. It reflects the girth, width, thickness and density of human body through a certain proportion of height and weight. Height standard weight is an important index to evaluate the level of human morphological development, nutritional status and body symmetry. It can indirectly reflect the body composition of human body, and its measurement method is simple and easy. If your height standard weight is less than or greater than the height standard weight of the same age, it means that your figure is not symmetrical, and you need to increase muscle tissue or reduce excess fat in your body by adjusting your diet or actively participating in exercise.
Body composition refers to the proportion of fat and non-fat components in the whole human body.
It can accurately evaluate the body's obesity. Generally, the percentage of body fat is used, i.e.
Proportion of body fat.
● Step test index
Step test index is an important index reflecting the function of human cardiovascular system. The greater the step test index, the higher your cardiovascular system function level, and vice versa.
Regular participation in aerobic metabolic exercise can improve the functional level of cardiovascular system, which is manifested in the decrease of pulse beat when quantitative load of step test is completed, the time for pulse beat to return to quiet state after test is shortened, and the step test index is increased.
Aerobic metabolic exercise refers to the dynamic balance between oxygen demand and oxygen intake during exercise.
Exercise. When doing aerobic exercise, lactic acid will not accumulate in the body, and the heart rate and breathing will be maintained.
In a stable state, it has long continuous exercise time, high safety and high fat consumption.
Conducive to improving the function of cardiovascular system.
● vital capacity and body mass index
Vital capacity is an important index to evaluate the function of human respiratory system. Scientists point out that it is difficult for people with low lung capacity to share a long life with people with high lung capacity. The size of vital capacity is closely related to factors such as weight, height and chest circumference. Therefore, in order to reflect the unsynchronized factors of students' physical development in the evaluation of lung function, vital capacity and body mass index were selected in the test of Students' Physical Health Standard.
Vital capacity and body mass index = vital capacity (ml)/body weight
● 50 m running
The result of 50-meter running can comprehensively reflect the flexibility of nerve process, the coordination of body, the flexibility of joints and muscles, the strength and endurance of muscles. It can not only partially reflect the comprehensive quality of physical exercise, but also be the basic physical quality that people must have to engage in sports activities and learn sports skills.
● Standing long jump
Standing long jump mainly measures the explosive force of lower limb muscles when jumping forward. Strength (maximum strength) is a very important physical quality in sports and daily life. The explosive power of legs is based on the strength of legs. Without strength, there is no explosive force, and there is no muscle endurance.
● Grip strength and body mass index
Grip strength The body mass index reflects the relative strength of muscles, that is, the grip strength per kilogram of body weight. Grip strength mainly reflects the strength of human forearm and hand muscles, and it is also related to the strength of other muscle groups, and it is also a good indicator to reflect the overall strength of muscles.
Grip strength body mass index = grip strength (kg)/weight × 100
● Sit-ups
Sit-ups test is one of the methods to evaluate strength and endurance. Because it can safely test muscle strength and endurance, at the same time, when doing sit-ups, mainly abdominal muscles are working, and hip muscles are also involved in the work, so this test not only evaluates the endurance of human abdominal muscles, but also reflects the endurance of buttocks. Because the strength and endurance of these two muscles are closely related to some physiological functions of girls, sit-ups are separately listed as optional test items for girls.
● Flexibility of sitting posture
Sitting flexion test reflects the flexibility of joints and muscles. Poor flexibility means that the corresponding joints and muscles lack exercise. Long-term lack of exercise to develop flexibility will lead to degeneration, twinning and even adhesion of joints or soft tissues around joints, thus limiting the range of joint movement and inevitably causing pain when pulling, so expanding the range of joint movement will expand the painless range of human activities.
Flexibility refers to every joint of the body as well as ligaments, tendons, muscles,
Elasticity and extensibility of skin and other tissues. It is an important physical component.