First, endurance (aerobic) exercise.
1, endurance (aerobic) exercise is the most important and basic means to report exercise in exercise prescription. In therapeutic exercise prescription and preventive exercise prescription, it is mainly used for the rehabilitation and prevention of chronic diseases of cardiovascular, respiratory and endocrine systems, so as to improve and enhance the functions of cardiovascular, respiratory and endocrine systems.
In the prescription of bodybuilding, endurance (aerobic) exercise is an effective way to maintain the overall physical and mental health and maintain the ideal weight.
2. Aerobic sports include:
Walking, jogging, walking and running alternately, going up and down stairs, swimming, cycling, power cycling, walking cycling, running platform, skipping rope, boating, water skiing, skiing, ball games, etc.
Second, the power movement
1, the strength exercise in exercise prescription is mainly used for patients with muscle and nerve paralysis or joint dysfunction such as motor system and nervous system, which mainly restores muscle strength and limb movement function. In the rehabilitation of correcting deformity and preventing chronic diseases caused by the destruction of muscle strength balance, the shape and function of trunk and limbs can be improved by selectively strengthening muscle strength and adjusting muscle strength balance.
2, strength movement according to its characteristics can be divided into:
Electrical stimulation therapy (electrical stimulation can enhance muscle strength and improve muscle nerve control), passive exercise, power-assisted exercise, no-load exercise, active exercise, resistance exercise, etc. Resistance movement includes: isometric movement, isometric movement, isokinetic movement and short maximum movement.
Third, stretching and aerobic exercise.
1, stretching exercise and aerobics are widely used in various exercise prescriptions for treatment, prevention, fitness and bodybuilding. Its main function is to relax, eliminate fatigue, improve body shape, and prevent and treat diseases such as hypertension and neurasthenia.
2. Stretching and aerobics mainly include:
Tai Ji Chuan, health qigong, wuqinxi, broadcast gymnastics, medical gymnastics, corrective gymnastics, etc.
Fourth, the physiological function of exercise prescription
1, Effect of Exercise Prescription on Cardiovascular System
Exercise prescription is mainly endurance exercise with moderate intensity aerobic metabolism. Generally speaking, aerobic exercise plays an obvious role in enhancing the oxygen transport capacity of cardiovascular system, eliminating metabolites, regulating the oxygen uptake of working muscles and the ability of tissue to utilize oxygen. Exercise according to exercise prescription can slow down the heart rate, stabilize blood pressure, increase cardiac output and enhance the compensatory ability of cardiovascular system.
2. Effect of exercise prescription on respiratory system
Implementing exercise prescription can enhance the ventilation and oxygen uptake ability of respiratory system and improve the functional state of respiratory system.
3. The influence of exercise prescription on exercise system
Implementing exercise prescription can enhance muscle strength, muscle endurance and muscle coordination to maintain and restore joint range of motion, promote bone growth, stimulate proprioceptors, preserve exercise conditioned reflex, promote blood and lymphatic circulation of exercise system, and eliminate swelling and pain.
4. Effect of exercise prescription on digestive system
Exercise prescription can promote the function of digestive system, strengthen the absorption and utilization of nutrients, stimulate appetite, promote the synthesis and excretion of bile, reduce the occurrence of gallstones, promote gastrointestinal peristalsis, and prevent and treat constipation and other diseases.
5. Effect of exercise prescription on nervous system
Implementing exercise prescription can improve the excitement or inhibition ability of central nervous system, improve the regulation function of cerebral cortex and neurohumors, and improve the functional regulation of nervous system to various organs and systems.
Extended data:
Make exercise prescription
1, sports purpose
Achieve the desired effect through purposeful exercise. Because everyone's situation is very different, the purpose of exercise prescription is fitness, entertainment, weight loss, treatment and other types.
2. Sports events
In exercise prescription, providing the most suitable exercise items for exercisers is related to the effectiveness and durability of 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.
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