Core scientific fitness knowledge
Physical fitness is a sports project, such as hand-held aesthetics, rhymes, gymnastics and various self-resisting moves, gymnastics, yoga that enhances strength, resilience, tolerance, coordination, control of parts of the body and thus physical strength. The following is a compilation of core scientific fitness knowledge for reference purposes only。
I. Principles of scientific fitness, bearing in mind the key
Scientific fitness is subject to a comprehensive physical assessment, choice of safe and effective physical fitness campaigns, compliance with progressive physical fitness programmes, participation in various types of sports, comprehensive development of physical abilities, personalized sports prescriptions and constant physical exercise。
The main elements of the scientific fitness exercise programme include sports projects, motor strength, frequency of exercise and time per sport。
Scientific fitness can promote healthy lifestyle formation
Scientific fitness should be integrated into everyday life, with attention to the full nutritional, adequate rest and safe environment, with the desired exercise effect。
Iii. Sport for health and disease risk reduction
Scientific fitness enhances the function of the heart and the lungs, strengthens the musculoskeletal body, helps to maintain a healthy body weight, reduces the risk of disease, improves the vitality of life, promotes mental health and improves the quality of life。
If you sit long, it's good to move
To reduce sitting time, encourage physical activity in all its forms, wherever and wherever it occurs, and move every hour, everyday physical activity is the cornerstone of health。
V. Sport risk assessment can enhance sport safety
Pre-motion should be informed about the history of illness and family diseases, screening for physiological indicators, carrying out physical tests, making a comprehensive assessment of physical condition and reducing the risk of movement。
Vi. A complete and diverse movement
A full-fledged campaign should include preparatory activities, official campaigns and organizing activities, which are essential, and a week of physical exercise should include aerobics, exercise of strength, and exercise of flexibility, all three of which must not be discarded。
Vii. Children and adolescents should develop sports habits and skills
It is recommended that children and adolescents accumulate at least one hour of medium-intensity and above per day, develop lifelong exercise habits, improve physical qualities, acquire sports skills and encourage high-intensity sports; adolescents should participate in at least three sports per week that contribute to strong bones and muscles。
Viii. Ensuring a certain strength, frequency and duration of adult sport
No fewer than three weekly campaigns are recommended. Aerobics with a cumulative strength of at least 150 minutes. Aerobic motion can also be achieved by at least 75 minutes of high cumulative strength per week. A combination of aerobic motion with equal levels of moderate and larger strength can also cover daily physical activity, with an aerobic activity time of not less than 10 minutes each, with resistance exercises involving all major muscles at least 2 days a week。
Ix. Quantities of older persons and appropriate levels of physical activity
Older persons should engage in a physical-fitting campaign, while valuing aerobics, with a focus on muscle-force exercise, appropriate balancing exercise, robust muscles, bones and prevention of fall。
X. Specialized population groups should be professionally guided
Special groups of people (e. G. Infants and young children, pregnant women, persons with chronic illnesses, persons with disabilities, etc.) should be guided by doctors and sports professionals。
