(A) the concept of exercise prescription

On the surface, the word exercise prescription has two meanings: one is exercise; The second is prescription. "Exercise" refers to body movement. "Prescription" refers to a method to achieve a specific purpose through the form of human movement.

The complete concept of exercise prescription

According to the physical examination data (including exercise test and physical strength test) and according to their own health status, physical strength and cardiovascular function, fitness coaches prescribe exercise types, exercise intensity, exercise time and exercise frequency in the form of prescriptions, and put forward matters needing attention in exercise.

Exercise prescription is a method to guide people to exercise purposefully, planned and scientifically. The prescription of fitness exercise is formulated by sports medicine experts, general practitioners, physique experts and fitness coaches, which may be healthy people, sub-healthy people, patients with weak physique and patients with chronic non-communicable diseases. According to physical examination data, exercise test, physical fitness test and physical fitness test, according to one's own physical condition and health level, combined with individual characteristics such as gender, age, occupation, living environment and hobbies, appropriate fitness items and methods, intensity, time and frequency are prescribed by prescription, points out matters needing attention in exercise, conducts planned regular exercise, and regularly evaluates the fitness effect, so as to achieve the purpose of strengthening the body or preventing and treating diseases. (B) the significance of fitness exercise prescription

1, with high benefit, quick response and wide popularization. Fitness exercise prescription can be widely used for people with different physique and physical strength. Persisting in exercise for 6 ~ 8 weeks can improve the endurance level of the whole body, and good exercise effect can be obtained within 16 weeks at the longest.

2. It is scientific and saves time. Exercise for 20 ~ 30 minutes according to the exerciser's own suitable heart rate intensity, and it takes little time to achieve the best fitness exercise effect.

3. Safe, reliable and targeted. It can scientifically monitor the amount of exercise and evaluate the effect of exercise, and can effectively prevent sports injuries.

4, planned, clear purpose, easy to adhere to. It can make the exercise properly arranged and exercised, and let students know what they are doing in the process of exercise, thus increasing the interest of members in exercise and making it easy to persist for a long time.

(C) the characteristics of exercise prescription

① purposeful exercise prescription has clear long-term and short-term goals, and the formulation and implementation of exercise prescription are all around the purpose of exercise prescription.

(2) The exercise arrangement in the exercise prescription with strong planning is easy to adhere to in the process of implementing the exercise prescription.

(3) The formulation and implementation process of exercise prescription with strong scientific nature is carried out in strict accordance with the requirements of rehabilitation, clinical medicine, kinematics and other disciplines, which has strong scientific nature. Exercise according to the exercise prescription can achieve obvious fitness and rehabilitation effects in a short time.

④ The exercise prescription with strong pertinence is formulated and implemented according to the specific situation of each participant, with strong pertinence and good rehabilitation effect.

⑤ The widely used exercise prescription is easy to understand, easy to be accepted by the public and quick to take effect, which is an ideal method for public fitness and rehabilitation.

Second, the types of fitness exercise prescriptions

(1) Exercise prescription can be divided into:

① Therapeutic exercise prescription. It can be used for patients with certain diseases and injuries in recovery period, so as to make them quantitative and individualized, thus treating diseases and improving the effect of rehabilitation medical treatment.

② Prescription of preventive health care exercise. For healthy members, taking part in exercise can prevent some diseases, such as coronary heart disease and obesity, and prevent premature aging, thus enhancing physical fitness, strengthening physical fitness and improving health level. (2) Exercise prescription can be divided into: ① Cardiopulmonary physiotherapy exercise prescription according to the organ system of exercise. It is mainly used to improve cardiothoracic function, and is used for the prevention, rehabilitation and fitness of visceral diseases.

② Exercise prescription for exercise organs. It is mainly used to improve limb function and to correct motor organ dysfunction and deformity caused by various reasons.

(3) Exercise prescription can be divided into: ① Fitness exercise prescription; ② bodybuilding exercise prescription; ③ competitive exercise prescription; ④ Rehabilitation exercise prescription, etc. (4) Exercise prescriptions can be divided into five categories according to the basic elements of physical fitness: ① physical form, ② physical function, ③ physical quality, ④ psychological level and ⑤ adaptability.

(5) The age of people determined by exercise prescription can be divided into four categories: ① children, ② teenagers, ③ adults and ④ the elderly.

(6) Exercise prescription can be divided into three categories according to the evaluation requirements of physical fitness measurement: ① single index evaluation, ② multi-index evaluation and ③ comprehensive index evaluation. (7) According to the relationship between physique and health, physique and physical weakness, physique and chronic infectious diseases, exercise prescriptions can be divided into four categories: ① healthy people, ② sub-healthy people, ③ patients with physical weakness and ④ patients with chronic diseases. Third, the factors that should be considered in formulating fitness exercise prescriptions

(a) Set realistic goals

Setting short-term and long-term goals is very important for designing fitness exercise prescriptions. The goal can enable the fitness coach to implement the exercise plan for the students, and after reaching the goal, it can further improve the students' self-confidence, thus encouraging members to engage in regular fitness exercise for life. The most important principle of setting goals is that the goals must be realistic, that is to say, set some exercise goals that students can achieve, because failing to reach the goals will discourage students.

It is very important to adhere to the goal of exercise, because only regular exercise can improve and maintain students' physical and mental health and fitness level. (2) The exercise methods adopted

Sports is a "double-edged sword". Scientific and reasonable exercise can improve health and people's quality of life; Sports that violate science will damage health and make people suffer. The correct attitude is to look at sports from a dialectical point of view and master necessary and rational sports knowledge.

Fitness instructors should clearly know that all activities in our daily life are the process of overcoming resistance. Therefore, activities in daily life can also be said to be a kind of resistance movement. For example: getting out of bed, keeping correct posture, lifting heavy objects, running, walking, swimming and other forms of activities.

The common exercise forms in fitness exercise prescription include muscle exercise (anaerobic exercise, aerobic exercise) to overcome resistance and cardiopulmonary exercise (anaerobic exercise, aerobic exercise, mixed exercise) to adjust visceral function. When choosing a certain exercise mode, the main factors you should consider are the applicability of exercise and the danger of injury. For example, according to the load exerted on the joints during fitness exercise, body exercise can be divided into two types: high impact and low impact. The movement that exerts a large load on joints is called high impact movement, and the movement that exerts a small load on joints is called low impact movement. Because high-impact exercise is easy to hurt exercisers, fitness coaches suggest that beginners or vulnerable groups (such as the elderly, children or obese people) had better choose low-impact exercise.

High-intensity exercise includes running, ball games and fast-paced aerobic exercise. Low-intensity exercise includes walking, cycling, swimming and slow-paced aerobic exercise.

Of course, students' exercise methods should be formulated according to their personal needs and goals. Although every student applies the same basic principles when exercising, no two people are exactly the same. Therefore, some factors should be considered when choosing exercise methods, such as students' health, age, physique, skeletal muscle and body structure. (c) It is difficult to formulate fitness exercise prescriptions.

At present, there is no unified understanding of fitness exercise prescriptions in China. One view is that fitness exercise prescription is only aimed at specific objects and is not suitable for more people. Another point of view is that fitness exercise prescription can be aimed at a specific group of people, not just one person. Therefore, there are "small prescriptions" and "big prescriptions" for the study of fitness exercise prescriptions.

But neither small prescription nor large prescription can accurately control the amount of exercise (exercise load, exercise frequency, etc.). According to the actual needs of fitness participants or consumers in fitness exercise prescriptions, just as medical prescriptions strictly and accurately control the dosage of drugs according to the patient's condition. This can be said to be the "biggest difficulty" for school health physical education teachers and gym fitness coaches to formulate fitness exercise prescriptions in China. Maintaining the happy mood of fitness participants or consumers in fitness exercise prescriptions is also a problem that is lacking in current fitness exercise prescriptions, or that has not attracted the attention of physical education teachers and fitness coaches. If we ignore this problem or pay insufficient attention to it when making fitness exercise prescriptions, we will not only let people who might have joined the fitness consumption team leave, but also let the members who joined the fitness consumption team in the gym lose.

Therefore, it is required that school health sports institutions and fitness equipment management institutions must establish a set of perfect information network and uniformly equip high-quality full-time researchers, actively collect information from various related disciplines at home and abroad, learn from the latest research results of different disciplines such as sports physiology, sports medicine, sports health care, nutrition, medicine and health care, and apply them to the formulation of fitness exercise prescriptions in a timely and flexible manner to create a more reasonable, perfect and relaxed atmosphere.