Four main factors affecting health
Behavioral and lifestyle factors.
It refers to the direct or indirect adverse effects on health due to a person's bad behavior and lifestyle. Such as diabetes, hypertension, coronary heart disease, colon cancer, prostate cancer, breast cancer, obesity, sexually transmitted diseases and AIDS, mental illness and suicide are all related to behavior and lifestyle.
(1) behavioral factors
Behavior is an important factor affecting health, and almost all factors affecting health are related to behavior. For example, smoking is closely related to lung cancer, chronic obstructive pulmonary disease, ischemic heart disease and other cardiovascular diseases. Bad behaviors such as alcoholism, drug abuse and extramarital sex also seriously endanger human health.
(2) Lifestyle
Due to lifestyle and bad behavior, chronic non-communicable diseases, sexually transmitted diseases and AIDS have increased rapidly. In recent years, malignant tumor, cerebrovascular disease and cardiovascular disease have accounted for 6 1% of the total causes of death in China.
According to the American survey, as long as the behavioral risk factors such as unreasonable diet, lack of physical exercise, smoking, alcoholism and drug abuse are effectively controlled, premature death can be reduced by 40% ~ 70%, acute disability can be reduced by 1/3, and chronic disability can be reduced by 2/3.
2. Environmental factors emphasize the unity of human body, natural environment and social environment, and the indivisibility of health, environment and human development.
(1) natural environment
Maintaining the harmony between the natural environment and human beings is of great significance to maintaining and promoting health. If the harmony between man and nature is destroyed, human society will be retaliated by nature.
(2) Social environment
Including social system, law, economy, culture, education, population, nationality, occupation and so on. Social system determines health-related policies, laws and regulations.
3. Inheritance of biological factors-According to the survey, the total incidence of birth defects in China is 13.7%, of which 2 million are severely mentally retarded every year. Heredity is also related to the occurrence of diseases such as hypertension, diabetes and tumor.
4. Health services
Refers to improving social health and medical facilities and systems.
Among the four factors that affect health, environmental factors play an important role, followed by lifestyle and health services. Although genetic factors have little influence, once genetic diseases occur, they are irreversible. These four factors are interdependent.
2. What are the conditions that cause sports motivation? Combined with your reality, this paper discusses how to cultivate the habit and interest of physical exercise.
Sports motivation is produced under the mutual influence of students' internal demand for sports learning and physical exercise activities and environmental incentives for sports participation.
Physical fitness, improving skills, social interaction, emotional venting, pursuit of success and self-expression may all be the needs of students to participate in sports activities. Excellent venues, equipment, instruments, beautiful physical exercise environment, the positive influence of schools, teachers and classmates, and colorful physical exercise activities can all become environmental factors that attract students to participate in physical exercise.
With the need to engage in sports activities, there will be ideas to meet the needs of sports activities. When this requirement is adapted to the sports environment and conditions, it will become the driving force to promote participation in sports activities.
3. What are the basic principles for making exercise prescriptions? Please make a suitable exercise prescription for yourself?
(A) the principle of individual differences
Exercise prescriptions must vary from person to person, and should not be the same. According to the specific situation of each participant or patient, exercise prescriptions that meet the objective conditions and requirements of the individual body should be formulated. Different diseases have different exercise prescriptions. A disease has different exercise prescriptions at different stages. The same person should have different exercise prescriptions in different functional states.
(B) the principle of effectiveness
The formulation and implementation of exercise prescription should improve the functional status of participants or patients. When making exercise prescription, we should arrange all the contents scientifically and reasonably; In the process of implementing exercise prescription, we should carefully complete the training according to quality and quantity.
(3) Safety principle
Exercise according to the exercise prescription should be carried out within a safe range. If it exceeds the safe limit, it may be dangerous. When formulating and implementing exercise prescriptions, we should strictly follow the regulations and requirements to ensure safety.
(4) the principle of comprehensiveness
Exercise prescription should follow the principle of comprehensive physical and mental health. In the formulation and implementation of exercise prescription, attention should be paid to maintaining the balance between human physiology and psychology in order to achieve the goal of "comprehensive physical and mental health".
Exercise prescription:
Supine dumbbell arm flexion and extension.
Lying on your back on the air cushion ball, your head and back are stably supported. Bend your knees and land with your feet apart. The posture of this bridge should remain stable. Keep your arms straight, palms facing each other, and lift the dumbbell on your shoulders. Tighten the abdomen and buttocks, keep the upper arm still, bend the elbow and slowly lower the dumbbell to the sides of the head, and lift the dumbbell to its original position before it touches the shoulder. The key point is to keep your body stable all the time, and be careful not to tighten your elbow joint after your arm is straight.
Push-ups have arms as wide as shoulders or slightly wider.
Key points: keep your arms straight, fingers forward, and the distance between your arms is shoulder width or slightly wider. Legs together straight, toes on the ground. The body is vertical, in a straight line from head to toe. Hips and waist can neither arch nor collapse. Then bend your arm, and your body will descend to be parallel to the ground. Then straighten your arms and support your body. Try to tighten your pectoralis major, pause, and then bend your arm again. Inhale when the body is propped up and exhale when it is put down.
The starting posture of straight arm support should make the shoulder vertical line in front of the palm support surface, so that pectoralis major can be fully exercised. When the body descends, no other parts of the body should touch the ground except the hands and toes. When the body is lowered and propped up, the movements should be smooth and always keep a straight line from head to toe. You are not allowed to collapse until the last time or two (that is, when you are exhausted), and your upper arm should be close to your side when you push up.
In order to improve the exercise effect, you can carry a load on your shoulders or raise your feet (for example, leaning on a stool or steps) to increase the difficulty. The distance between the two hands can be wide or narrow. Beginners with poor physical strength can lift their bodies when they are half down, or improve the position of their hands (holding stools or steps) to reduce the difficulty.
Push-ups can not only exercise pectoralis major, but also serratus anterior, deltoid toe, triceps brachii and forearm muscles, as well as rectus abdominis, oblique abdominis, iliopsoas, quadriceps femoris and triceps brachii.
pull-up
Starting posture: Hold the horizontal bar with wide grip distance with both hands (palms forward), feet off the ground, and arms naturally droop and straighten.
During the movement, the body is pulled up by the contraction force of latissimus dorsi until the horizontal bar touches or approaches the chest. Hold still for one second and let the latissimus dorsi contract completely. Then gradually relax the latissimus dorsi and let the body slowly descend until it is completely drooping, and so on.
Breathe in when you pull up, and exhale when you droop.
Pay attention to the main points. When pull-ups, focus on latissimus dorsi, pull your body as high as possible, and don't let your body swing when pull-ups. When drooping, feet should not touch the ground. You can hang a barbell piece around your waist to increase your weight.
4. How to prevent sports injuries? What is the rice procedure for contusion treatment?
5. What is a balanced diet? Discuss how to lose weight and gain weight in combination with practice.
A balanced diet refers to a diet made by selecting a variety of foods and matching them appropriately. This kind of diet can meet children's needs for energy and various nutrients, so it is called a balanced diet.
We know that food can be divided into two categories, one is animal food, including meat, fish, poultry, eggs, milk and its products; The other is plant food, including grains, potatoes, vegetables, fruits, beans and their products, sugars and bacteria and algae.
Different kinds of food have different nutrients: animal food and beans contain high-quality protein; Vegetables and fruits contain vitamins, mineral salts and trace elements; Cereals, potatoes and sugars contain carbohydrates; Edible oil contains fat; Liver, milk and eggs contain vitamin A; Liver, lean meat and animal blood contain iron.
These nutrients can cooperate and restrict each other. For example, vitamin C can promote the absorption of iron; Fat can promote the absorption of fat-soluble vitamins A, D, E and K; Trace element copper can promote the transportation and storage of iron in the body; Carbohydrate and fat can protect protein and reduce its consumption; Phosphoric acid, oxalic acid and phytic acid will affect the absorption of calcium and iron. Therefore, only eating a compound diet with reasonable dietary structure can satisfy children's intake of food nutrition.
A balanced diet should meet the following conditions:
(1) The types of nutrients in the daily diet should be complete, including energy-supplying foods, namely protein, fat and carbohydrates; Non-energy-supplying foods, namely vitamins, minerals, trace elements and cellulose.
(2) All kinds of nutrients must meet the needs of children's growth and development, neither too much nor too little.
(3) The ratio between nutrients should be appropriate. For example, the calorie ratio of protein, fat and carbohydrate is 1: 2.5: 4, high-quality protein should account for 1/2 ~ 2/3 of the total amount of protein, and animal protein should account for 1/3. The heating ratio of three meals is about 30% for breakfast, 40% for Chinese food, 25% for dinner and 5% ~ 10% for snacks in the afternoon.
(4) Food is easy to digest and absorb.
The best way to lose weight is to combine physical exercise with diet, because it is more effective than only one method to lose weight. In the long run, if you want to control your weight successfully and permanently and avoid the "rebound" after losing weight, you must develop the habit of physical exercise and eating, and form a brand-new and energetic lifestyle. To lose weight through physical exercise, we should do the following:
1 Choose an appropriate exercise mode. If you are overweight, the best way to exercise should be
Ensure the number of exercises per week. The more times you exercise, the more calories you burn. On the contrary, you can't lose weight. For overweight people, exercising once every morning and afternoon consumes more calories than just exercising for a long time every day. From 4 to 5 pm, most people's basal metabolism is at a low level, which is the best time for exercise. At this time, exercise can not only consume more body calories, but also increase the basal metabolic rate of the body for 20 minutes to several hours, so that the calories are further consumed, so the effect of losing weight will be better.
The intensity of exercise is the key to determine whether the weight loss plan can be realized. At the beginning of exercise, it is advisable to exercise at low intensity for a long time. After losing weight and improving the health level of weight to a certain extent, gradually increase the intensity of exercise, for example, from slow walking-fast walking-alternating running-continuous jogging-continuous middle-speed running and so on.
The time of continuous exercise is the most important thing to lose weight. Continuous exercise means that the body does not stop to rest during exercise and always keeps moving. If you are tired of walking, it becomes a continuous exercise to walk slowly and run alternately.
The five muscle groups can consume more calories by participating in exercise. Try to let the muscles of limbs and trunk participate in the exercise as much as possible, and avoid the exercise in which only local small muscle groups participate.
Combination of exercise and diet control. To lose weight, you should not only exercise your legs, but also keep your mouth shut. It is not easy to do this. In addition to strong control and perseverance, parents' participation, supervision and cooperation also play a very important role.
The most effective way to gain weight is to eat less calories than you eat. If you are judged to be underweight in the evaluation of height and standard weight and want to gain weight, of course, you should gain muscle instead of weight, starting from the following aspects:
1 Go to the hospital for examination and treatment. Suffering from ascariasis and chronic wasting diseases, such as tuberculosis, chronic diarrhea and endocrine diseases. , there will be a slow increase or decrease in weight.
2 break the worn-out metabolic balance. "No matter how much you eat, you can't grow meat" is the same experience of thin people. This is because once the human body is used to a certain lifestyle, the daily intake (eating) and output (consumption) are basically balanced. In this case, eating more alone is not acceptable. To break the old balance, we must first increase the amount of activity and give the body a signal that it needs to increase energy intake, so that the food that we eat more will be digested and absorbed.
3 increase nutrition. Protein only accounts for 20% of the total calorie intake; Sugar (rice, steamed bread and other staple foods) is the main source of muscle glycogen, and food products and vegetables and fruits should account for 55 ~ 60%; Fat is a high-calorie food ingredient, accounting for 25 ~ 30%.
Try to eat less caffeinated drinks and foods, such as coffee, tea, Coca-Cola and other drugs that increase basal metabolism. Because these substances can increase the basic metabolism of the human body, consume calories in the body and lose weight.
5 Ensure rest and relaxation. People will secrete "growth hormone" during sleep, and their metabolism is at the lowest level, with the least consumption. Adequate sleep is an important guarantee for your growth.