What is physique?
Physique reflects the health of the human body and the ability to adapt to the outside world. It is a sign of the strength of the human body. Its manifestations mainly include the following three aspects
(1) The degree of development of the various organs and systems of the human body The structure of the human body can be divided into different levels from simple to complex: cells, tissues, organs, and systems. Whether the development level of these basic structures of the human body is normal and whether the working condition is good has a great influence on a person’s physical fitness.
(2) The human body’s ability to adapt to the external environment In order to survive, the human body must maintain a stable internal environment. When various changes occur in the outside world, the body must adjust its various functions accordingly. This is the body’s ability to adapt to the external environment.
This ability of each person is not the same, and the difference is very different, so the ability to adapt to the external environment is also one of the important factors affecting physical fitness.
(3) The level of physical fitness (physical fitness)
Physical fitness can be divided into healthy physical fitness and exercise physical fitness.
Among them, healthy physical fitness includes muscle strength and endurance, joint motion range, cardiorespiratory endurance, body composition, etc.; physical fitness is based on healthy physical fitness plus speed, explosiveness, agility, etc. related to sports performance Traits.
Physical fitness (physical fitness) is usually expressed through muscle activity, but on the other hand, it also reflects the operation of internal organs, such as the heart and lungs, so it is often used as an indicator to measure the body’s functional status.
What are the factors that affect physical strength?
There are many factors that affect physical fitness, and it is closely related to genetics, environment, nutrition, physical exercise, and so on. For example, genetic traits only provide possibilities or preconditions for the development of physical fitness; the reality of physical strength depends on factors such as acquired environment, nutrition, hygiene, and physical exercise.
Even if a person’s congenital conditions are insufficient, reasonable physical exercise can make up for and improve the physique to a certain extent. Therefore, scientific exercise in a planned and purposeful way is the most active and effective means of strengthening physical fitness.
When doing physical exercise, not only the muscles are moving, but other organs and systems are actually working closely together, and they are more effective than when they are quiet.
In addition, in the process of physical exercise, the human body is constantly improving its ability to adapt to the outside world. Over time, the human physique can be improved. However, in order to get this effect, physical exercise must be persistent and conform to the physiological laws of the human body. Too much urgency and the practice of pulling out the seedlings to encourage it will be self-defeating.
How to evaluate physical strength?
Physical fitness testing generally includes the following content and indicators,
(1) Morphological indicators, height, weight, chest circumference, upper arm circumference, sitting height, and body composition (sebum thickness, body fat proportion, fat-free weight, etc.).
(2) Functional indicators Heart rate, blood pressure, lung function and cardiovascular exercise test at rest, etc.,
(3) Physical fitness indicators,
1. Strength indicators: Grip strength, back muscle strength, abdominal muscle strength, leg muscle strength, sit-ups (female), horizontal bar pull-ups (male), horizontal bar flexion and extension, parallel bar double-arm flexion and extension, push-ups, etc.
2. Explosive power indicators: vertical jump (vertical jump), standing long jump.
3. Drape power index: horizontal bar bent arm drape, horizontal bar inclined body bent arm drape (Female).
4. Flexibility: sitting body bending forward, prone body.
5. Agility and coordination: Repeatedly traverse, 10 meters × 4 back and forth fast running.
6. Balance: Close your eyes and stand on one foot. 7. Endurance items: endurance running or brisk walking 1500 meters (male), 1000 meters female), long-distance swimming.
(4) Athletic Ability Index
1. Run: run 50 meters, 100 meters fast,
2. Jump: long jump, high jump, touch high (jumping ability),
3. Throwing: throwing a solid ball, pitching a ball, throwing a softball, putting a shot, throwing a grenade.
How to formulate a fitness exercise plan scientifically?
The purpose of formulating a fitness plan is to ensure that the exercise is more scientific and more realistic so that the exercise can be carried out in a purposeful, step-by-step, and systematic manner. The development of an exercise plan should be based on the individual’s physical condition, age, gender, living conditions, and exercise purpose, and make full preparations.
(1) Clarify the purpose of the exercise. Before preparing for exercise, you must have a general plan and vision, and clarify the goals and basic requirements of exercise.
For example, some people use exercise as a kind of entertainment in their leisure time. The purpose of the exercise is to move their muscles and bones and adjust their mental state; some people are to correct a small deformity of a certain part of the body; some people are for fitness to achieve the purpose of improving body shape; Some people want to achieve a certain physical standard; some people just want to lose weight; some people want to do a bodybuilding exercise and participate in bodybuilding performances and competitions.
(2) To master one’s basic situation, one needs to make a more comprehensive assessment of one’s own health. The most ideal method is to conduct a comprehensive examination of their health through medical examinations, especially those who are nearly 40 years old or older.
Smokers, overweight people, people with a family history of heart disease, high blood pressure, or high cholesterol should have a comprehensive health check before doing fitness exercises. In addition, you should also check your physical fitness level, body type, personality characteristics and perseverance, work nature and free time, living standards, etc.
After a comprehensive analysis of the above situation, you can work out an exercise plan that is more in line with your actual situation.
(3) Implementing exercise venues and equipment When formulating an exercise plan, you must consider the conditions of the exercise venue and equipment. It is important to know whether you should bring your own equipment at home or go to nearby gyms and gymnasiums.
(4) Arrange the content of each exercise. This is the most basic and important part of the implementation of the exercise plan. According to the purpose of the exercise, choose appropriate exercise methods and methods, and arrange a reasonable exercise load. Generally, when you start exercising, you should do some warm-up exercises that are gentler and less active, so that the organs of the body are prepared before entering the strenuous exercise.
In the exercise, the intensity and speed should be gradually increased, which not only helps to improve the efficiency of muscle activity and the lubrication of the joints but also prevents sports injuries. When the exercise is about to end, the amount of exercise should be gradually reduced to make the body slowly return to its normal state. You can do some stretching exercises and relax the muscles.
(5) Asking professionals to formulate exercise prescriptions Before fitness exercises, in addition to completing the above preparations, each bodybuilder should also have a professionally tailored exercise prescription for himself.
The so-called exercise prescription refers to: according to medical examination data (including exercise test and physical strength test, according to their health, physical strength and cardiovascular function, combined with living environment conditions and sports hobbies and other individual characteristics, use The prescription form stipulates the appropriate type of exercise, exercise intensity, exercise time, exercise frequency, and points out the precautions during exercise, so as to regularly exercise in a planned way, and achieve the purpose of fitness or treatment.
The practice has proved that scientific exercise in accordance with exercise prescriptions is safe, reliable, and planning, and can achieve the dual purpose of fitness, health care, and disease treatment in a short period of time.
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