Steps to make exercise prescription
1, to understand the basic situation of exercisers.
This is the most basic basis for making exercise prescriptions, including gender, age, occupation, medical history, physical exercise habits and present situation, sleep, appetite and so on.
2. Health diagnosis
Through health diagnosis, we can know the health status of exercisers and provide accurate basis for making exercise prescriptions. Physical examination can be used to diagnose health. If you have a recent physical examination certificate, you can apply directly.
3. Exercise load implementation
This is a test and evaluation of the physical function and exercise endurance of the exerciser. Physiological function tests should generally be carried out in a quiet state and a quantitative load state. The main test indicators are quiet heart rate, blood pressure, and maximum oxygen uptake during exercise. Quantitative load mostly adopts "incremental load exercise test", that is, the test using movable flat or power bicycle.
4. Physical measurement
This is mainly to check and evaluate the physical fitness of exercisers. The measurement includes the strength, speed, endurance, agility and flexibility of various parts of the body.
5. Make exercise prescription.
After completing the above investigation, measurement and result evaluation, we can make an exercise plan including sports items, exercise intensity, exercise time and exercise frequency according to the principles and methods of physical exercise and the actual situation of the exercisers.
An exercise usually lasts 45 minutes, and the content is divided into three parts, namely, the preparation part, the basic part and the end part. The preparation time is about 5- 10 minutes. Generally, walking, jogging, stretching gymnastics or Tai Ji Chuan with low activity intensity are used to make the body gradually transition from a quiet state to a state that adapts to a strong activity. The basic part is the main activity of exercise prescription, and its exercise content should be closely related to the exercise goal. For example, in order to develop cardiopulmonary function (increase endurance), aerobic exercise with target rate (such as running and cycling) should be adopted and kept for at least a few minutes; The ending part lasts for more than 5 minutes, usually doing some relaxation gymnastics, walking or self-massage, pulling exercises and so on. The purpose is to prevent "gravity shock" caused by sudden stop after strenuous exercise. The blood is concentrated in the limbs, which leads to a sharp drop in the amount of blood returning to the heart, leading to cerebral anemia and shock symptoms.
Step 6 Implement an exercise plan
Implementing an exercise plan refers to exercising according to the exercise prescription. It is worth noting that after a period of exercise (about 4-6 weeks), physical health examination, exercise load and physical examination are needed for two purposes: on the one hand, it is used to evaluate the effect of exercise prescription; On the other hand, we can provide feedback information according to the actual situation, modify and adjust the new exercise prescription and control the exercise process, so as to ensure that the fitness exercise process adapts to the physical condition and achieve the ideal exercise effect.
Guinormal University School of Physical Education