Lifestyle management is the basic strategy and important method of health management, and lifestyle management is the basic content of chronic disease prevention and health management.
It mainly includes: ① nutrition guidance, ② physical activity guidance and ③ tobacco control guidance.
2, the principle of nutrition guidance (master)
The principle of nutrition guidance can be simplified to? One more and three less? , that is? A variety of small amounts of salt and oil to eat? .
3, physical activity level measurement method (familiar with)
Usually expressed in terms of energy consumption. In practical application, it can be the physical load of an exercise, or the sum of physical activities of various intensities, durations and frequencies in a calendar time.
4. Main categories of physical activity measurement (mastery)
The main categories of physical activity measurement are: ① measurement of aerobic and endurance exercise; ② Measurement of muscle strength and endurance; ③ Determination of daily physical activity level.
5. Concept and measurement method of heart rate (understanding)
As a monitoring index of exercise intensity during training, the heart rate during exercise becomes the target heart rate or target heart rate.
The heart rate during exercise can be directly measured by touching the carotid artery or limb artery 10 second. It is more convenient to monitor heart rate with wired and wireless instruments and equipment.
The maximum heart rate is estimated according to age. Moderate heart rate is generally defined as 60%-80% of the maximum heart rate.
6, the concept and calculation of metabolic equivalent (familiar with)
Metabolic equivalent METs refers to the energy metabolism level of physical activity at rest. 1METs is equivalent to the activity intensity of consuming 3.5 ml of oxygen per minute per kilogram of body weight or 1.05 kcal of energy per kilogram of body weight.
7. Classification of subjective efforts (mastery)
The feeling of exercise load and subjective exertion can reflect the actual exercise load borne by the body. According to the classification of conscious exercise intensity, moderate-intensity intervention is usually in the range of 1 1- 14.
8, the concept and measurement of muscle strength (familiar with)
Muscle strength refers to the ability of muscle to exert strength. Traditionally, strength is tested by a load that can be repeated less than 3 times. Including: ① Static or isometric muscle strength: the test is limited to the specified muscle group and joint angle, which can not fully reflect the muscle strength, and the peak strength is usually expressed by the maximum active contraction (MVC); ② Dynamic test: the maximum resistance (1-RM) of controlled movements with good posture and complete joint range of motion. The measured value is a specific index of specific muscles or movements. Now muscle strength can also be measured by many repetitions.
9, the concept and measurement of muscle endurance (understanding)
Muscle endurance refers to the ability of muscle to exert strength continuously or repeatedly. Traditionally, endurance is tested by a load that can be repeated 12 times or more.
Muscle endurance test: given the frequency, the number of repetitions of resistance exercise, such as squat. The measurement of muscle endurance in the test should be able to synthesize three indicators: resistance (weight), time (frequency) and repetition times.
10, the concept of daily physical activity level (master)
Daily physical activity includes physical activity in professional activities, physical exercise in spare time, physical activity during travel and all kinds of housework, so it actually reflects the overall level of physical activity.
1 1. Common measurement indicators of daily physical activity level (proficiency)
Common measurement indicators include energy consumption, behavior observation, mechanical and electronic equipment monitoring, questionnaire survey, indirect observation (such as equipment utilization rate), occupational classification, participation in sports and so on.
12, calculation method of activity energy consumption (main)
By recording the situation and time of various physical activities in a day in the form of a log, synthesizing the intensity of different activity forms, and calculating energy consumption according to metabolic equivalent, we can grasp the total physical activity level more accurately.
For example, if you weigh 75kg and walk at a speed of 4km per hour for 30 minutes (30/60=0.5 hour (h)), your metabolic equivalent is 3 kcal/(h kg), and your energy consumption is 75? 3? 30/60= 1 13 (kcal)
(Calculation formula: energy consumption = body weight (kg)? Metabolic equivalent (kcal/(h.kg))? Exercise time (h), in this case, 75? 3? 0.5= 1 12.5 (kcal))
13, the purpose of sports intervention (familiar with)
The purpose of physical activity intervention is to change the unhealthy sedentary lifestyle, reduce the proportion of people who lack exercise and exercise, guide reasonable exercise, avoid sports injuries, prevent and assist in the treatment of diseases, reduce medical expenses and improve the quality of life.
14, the content of physical activity intervention (master)
① Routine physical examination before exercise training ② Collection of relevant data ③ Selection of exercise amount ④ Selection of exercise content ⑤ Exercise progress ⑤ Prevention and treatment of accidents and discomfort.
15, the choice of sports (master)
Aerobic endurance exercise generally emphasizes moderate intensity. From the point of view of exercising cardiopulmonary function, the relative intensity should be above moderate, and it is suggested that the cumulative exercise time per week should be 150- 180 minutes. From the point of view of maintaining weight, it is suggested that the total energy consumption per week should reach 1500-2000kcal. Muscle strength and the intensity of endurance exercise should be able to maintain certain stimulation to muscles, and it is suggested that 2-3 days 15-20 minutes per week.
16, Selection of Sports Content (Master)
The contents of physical activity intervention generally include endurance, muscle strength, flexibility and flexibility activities: ① aerobic endurance exercise ② muscle training ③ flexibility exercise ④ physical activity in daily life.
17, the influencing factors of sports progress (familiar with)
The progress of sports depends on one's physique, health, age and sports training objectives.
18, the influencing factors of physical load (understanding)
When the body bears physical load, the cardiovascular system, respiratory system, nervous system, musculoskeletal joint system and related metabolic processes will all undergo reactive changes, which are related to physical load, adaptability of the body to physical load, physical exercise quality, health status, disease status and other factors.
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