Brief introduction of exercise prescription
Exercise prescription refers to the method of prescribing exercise content and amount for bodybuilders in the form of prescription according to personal physical condition. Its characteristic is that it varies from person to person and suits the right medicine. In 1950s, American physiologist Carpovici put forward the concept of exercise prescription. 1960 Japanese pig feeding professors used the term exercise prescription for the first time, and 1969 World Health Organization used the term exercise prescription, which was recognized internationally. 65438-0954, the former Holl—mann Institute in West Germany studied the theory and practice of exercise prescription, and formulated various exercise prescriptions for healthy people, middle-aged and elderly people, athletes and obesity, with remarkable social effects.
Professor Cooper in America spent four years studying the relationship between exercise and health. 1968 published famous monographs such as Aerobic Metabolic Exercise-the Road to Comprehensive Physical and Mental Health, and 12 Minute Running Physical Fitness Test. The previous book was translated into 25 languages and published in 1200 < BR> more than 10,000 copies, which was adopted by many countries in the world.
197 1 year, Japan set up a sports prescription research society with professor doffer as the main body. 1975 formulated the exercise prescription scheme for all ages, and published "Japanese Fitness Exercise Prescription" to guide public fitness. There are many clinical reports of exercise prescription in the adjuvant treatment of coronary heart disease and obesity in China, and some monographs of exercise prescription have been translated abroad. In the teaching materials of medical and physical education colleges, exercise prescription has been included in the basic content. A lot of work has been done in popularizing the knowledge of sports prescription.
Composition of exercise prescription
1. Health check
Understand the general physical development, injuries and health status of exercisers, so as to determine whether they are fitness exercisers and whether they have contraindications.
2. Exercise load measurement
Test and evaluate the endurance of exercisers to exercise load. Taking cardiopulmonary function as the main factor, the physiological functions in quiet and exercise state were tested, including heart rate, blood pressure, vital capacity and other indicators.
3. Physical fitness test
Conduct strength, endurance, speed and sensitive physical fitness tests to judge the exercise ability and physiological function of the exerciser.
4. Make exercise prescription
1) sports purpose: achieve the expected effect through purposeful sports. Because everyone's situation is very different, the purpose of exercise prescription is fitness, entertainment, weight loss, treatment and other types.
2) Exercise: In the exercise prescription, providing the most suitable exercise for the exerciser is related to the effectiveness and durability of the exercise. When choosing exercise, we should consider the purpose of exercise, whether it is fitness or treatment; Sports conditions should be considered, such as venue equipment, leisure time, climate, etc. You also need to combine sports hobbies.
3) Exercise intensity: it is the intensity of exercise and one of the important indicators to measure the amount of exercise, which can be expressed by the number of heart rates per minute. Generally speaking, students' heart rate below 120 beats/min is regarded as low intensity, 120 ~ 150 beats/min is regarded as medium intensity, and above 150- 180 beats/min is regarded as high intensity. A simple way to measure exercise intensity is to measure the pulse X 6 of 10s after exercise, that is, the exercise intensity of lmin. & ltBR & gt① The suitable exercise intensity range can be controlled by the bull's-eye rate: 70%-85% of my highest heart rate as the standard.
Bull's-eye rate =(220- age) x (70%-85%). For example, the bull's-eye rate at the age of 20 is 140- 170 (times/minutes).
② Optimal exercise heart rate, calculation formula:
For example, a 20-year-old college student has a quiet heart rate of 70 (beats/min), his maximum heart rate is 220-20 = 200 (beats/min), his heart rate reserve is 200-70 = 130 (beats/min), and the most suitable exercise heart rate is130x75.
4) Exercise time: refers to the duration of an exercise. It is closely related to the intensity of exercise, with high intensity, short time, low intensity and long time. Aerobic exercise usually takes about 30 minutes to achieve good results.