As for the popular science knowledge of sports, many people will exercise in their spare time, which has many benefits, but they should also know some sports knowledge before exercise. Next, I will take you to know something about popular science knowledge about sports.

Sports science knowledge 1 1, all sports, such as basketball, volleyball, swimming, running, martial arts, fitness equipment combination and walking, have fitness functions.

2, exercise can also be called fitness (exercise) means, fitness means have their own characteristics, but not every fitness means is suitable for everyone.

Therefore, exercise and fitness should first choose one or two suitable and favorite items as their own fitness means, which is the premise of realizing scientific fitness.

3. Physical quality is not equal to sports ability or sports quality. Constitution is the general name of a person's physical quality, and sports ability belongs to one kind of constitution.

Therefore, from the perspective of health and fitness, a person with good sports ability may not be suitable for sports training (this is a common mistake in general-level sports competitions or training).

4. Fitness is not equal to competitive sports. As a kind of sports, it not only has fitness function, but also has its essential competitiveness. Remember, when you exercise, don't treat fitness as competitive training.

In modern times when people pay more and more attention to sports and fitness, many people's health is affected by improper fitness. One of the reasons is that they often regard fitness as competitive training, and most people simply don't understand the scientific nature of competitive training.

5. There are many indicators to measure whether exercise is beneficial to health. It is best to understand and master the exercise load (also known as the amount of exercise).

Exercise load mainly includes exercise intensity and exercise time.

Exercise intensity refers to the power output per unit time of athletes during exercise; Exercise time is the duration of completing all exercises.

Exercise load refers to the physiological and psychological load, heat consumption and exercise duration that the human body bears during exercise.

Proper exercise load can effectively promote the improvement of physical function, enhance physical fitness and promote physical health. Excessive intensity and long duration will affect the improvement of physical function and even damage health.

6. In daily exercise, the best way to measure the fitness effect and exercise amount is self-feeling, that is, body feeling, appetite and sleep.

For example, after a good sleep after exercise, you will feel energetic, comfortable and refreshed when you do things or go to work the next day, that is, the amount of exercise on the first day is more reasonable. On the other hand, if you feel tired, can't sleep, have no appetite, or have no spirit, it is that you exercise too much and need to adjust.

Of course, too little exercise will not play a role in fitness. It will cause the body to feel nothing, or it will not be able to appear in a state of physical pleasure during exercise.

7. The same exercise (exercise) can not only lose weight but also gain weight. The key point is to grasp the intensity and time of exercise.

8. Understanding the energy supply system and the order of energy consumption in exercise is one of the foundations for guiding and realizing scientific fitness.

Generally speaking, exercise physiology thinks that there are three functional systems in the body: ATP-CP system (phosphagen), glycolysis system (lactic acid energy system) and aerobic oxidation system (oxidation energy system). Whether you want to lose weight or exercise muscles, you need to know something about the energy supply and consumption characteristics of your body.

9. Movement is holistic, and the realization of each local movement must be based on overall balance. Those who say that practicing something can reduce stomach, thighs or breasts and buttocks are deceptive and unscientific.

10, the combination of scientific fitness and reasonable diet is a necessary combination to achieve healthy fitness.

Common sense of sports II. There is little knowledge about sports.

Preparation before exercise

It is best to warm up 10- 15 minutes before the main exercise. Don't forget to replenish water in time during exercise, because sweating and shortness of breath will accelerate the loss of water.

It is best to cooperate with breathing (abdominal breathing) when exercising, and should stick to exercise slowly to avoid excessive strenuous exercise.

Don't stop to have a rest immediately after the exercise, and continue to do it slowly and gently, about 10 minutes, so as not to cause sports injury.

Don't neglect sports equipment, because it is often the key to determine whether you will cause sports injuries. For example, when jogging, it is best to choose jogging shoes with good breathability and elasticity and protective soles and linings, or use knee pads to protect knees and ankles from excessive pressure caused by jogging.

It is best to wear light and loose clothes and avoid tights, because tights are not easy to dissipate heat after exercise, which may easily lead to heatstroke.

Whether the venue is suitable, safe and ventilated is also something that must be paid attention to before the exercise.

Watch your knees when you climb the stairs.

Climbing stairs is a convenient and economical way to exercise, but there are also problems about how to pay attention to healthy exercise.

Climbing stairs is mainly the exercise of lower limbs, and the knee joint is the most vulnerable. When a normal adult stands, the weight of the knee joint is about half of his body weight, while when climbing stairs, he has to bear 3-4 times his body weight. If you are a 60kg man, his knee joint will bear nearly 240kg when climbing stairs, and human skeletal muscle will degenerate after 20 years old.

If you really want to train your cardiopulmonary endurance by climbing stairs, it is absolutely necessary to warm up first. You must wear loose sweat-absorbing clothes and sports shoes (flat shoes), and you must evaluate whether the air in the stairwell is circulating and do what you can. Usually, any exercise is limited to 30 minutes without excessive breathing. For patients with heart disease or asthma, they should not be forced to climb stairs. If they feel unwell, they must stop immediately. People who are overweight, lifting heavy objects, pregnant women or people with degenerative arthritis themselves, it is best to avoid climbing stairs.

Some people, because they usually lack exercise or are too lazy to exercise, will take climbing one or two floors of stairs as exercise at home or at work. This occasional exercise will not bring any discomfort to most people. But some women are used to wearing high heels to go up and down stairs, so we should pay attention. When going down the stairs, the center of gravity will move forward, and high heels will move the center of gravity forward, which is easy to cause low back pain. Wearing flat shoes can avoid focusing on toes or heels and affecting the stress points. If you are carrying heavy objects, it is best to rest in the stairwell in sections to avoid increasing the burden on the knee joint and lumbar spine. Of course, it is more important to climb the stairs step by step. You can usually add one or two layers to gradually adapt.

Don't push and rub after sprain.

People who don't exercise often have low back pain and muscle soreness in the exercise area after exercise, which is caused by lactic acid accumulation and usually disappears automatically within a few days.

After an accidental sprain or strain occurs in sports, it is very important to deal with it at the first time, which is related to the length of the recovery period of this part.

1. If you sprain or strain, you must stop the action immediately and sit down and rest quickly.

2. Check the injured part first to see if there is rapid swelling and limb deformation. If there is, a fracture may occur, because the fracture will be accompanied by a lot of internal bleeding and ligament tendon displacement. It is best to fix the affected area first and send it to the doctor quickly.

3. If there is no point 2, rest first, use ice as much as possible, and never rub the sprain and strain with your hands, so as not to aggravate the degree of tissue damage, cause secondary injury and make the swelling of the affected area more serious.

4. Ice should be used for the first three days after sprain and strain, each time 10-20 minutes, several times a day, which can minimize the congestion and swelling of the injured part and also relieve the pain. The method of ice compress is: apply an ice pad or an ice towel to the injured part (don't ice directly, it will cause frostbite).

5. Hot compress can be applied on the fourth day after sprain, and hot towel can be applied to the affected area. Hot compress can promote metabolism and accelerate tissue renewal. Each hot compress lasts about 30 minutes, 2-3 times a day. If it lasts for 3- 10 days, the effect will be better.

If the local swelling and pain cannot be eliminated after 2 days of sprain, it is recommended to go to orthopedics or rehabilitation department for treatment.

Sports popular science knowledge 3 Understand the basic principles of physical fitness.

1, the principle that suits you.

Personal health and fitness needs are often different from others, so fitness exercises must meet their own physical conditions and needs. Events, amount of exercise (exercise time, action times, etc.). ) and exercise intensity should be determined according to your physical condition and exercise needs, and don't blindly imitate others.

2, the principle of aerobic exercise

Compared with anaerobic and aerobic exercise, aerobic exercise is more conducive to improving cardiopulmonary function, consuming energy relatively evenly, and avoiding injuries caused by exercise as much as possible.

3, the principle of reasonable timing

Exercise should be done before meals 1 hour, and at least after meals 1.5 hours. The best exercise time to lose weight is when you feel hungry, and the best exercise time to lose weight is when you are on an empty stomach in the morning.

4, the principle of perseverance

The key to fitness is to persist in long-term continuous exercise, and the effective stimulation to the human body formed over time can show the effect of exercise and fitness. But if you can't persist when you are sick, you can't support it, so as not to hurt your body and aggravate your condition.

5, the principle of scientific diet

Although diet and exercise are the two cornerstones of human health, for modern people who obviously don't take exercise as their survival instinct, the influence of diet on human health far exceeds the role of exercise, so a healthy diet is the most important and basic condition for human health, while physical exercise is only an auxiliary condition for promoting health.