Starting from the concept of scientific national fitness, this paper objectively analyzes the specific requirements of scientific national fitness, and points out that scientific national fitness should be embodied in the following aspects.
Face: Distinguish between mass fitness and competitive training, the differences and age characteristics of fitness crowd, and establish scientific fitness monitoring methods. In the process of fitness and exercise
Objective selection of materials should be scientific; The setting of exercise intensity, duration and frequency should be scientific. Establish a scientific nutrition and recovery model.
Keywords: mass fitness; Science; scientific
Since 1950s, various "diseases of modern civilization" have become a threat to people.
The number one killer of children's safety and health. Research conclusion of former Soviet scholar Morarov
The results show that in 1870, the heat energy consumed by human body due to physical activity accounts for the total energy consumption.
90%, and after about 100 years, even 1% can't reach [1]. Although people have realized that
Recognize that active participation in sports activities can effectively promote physical health.
However, for various reasons, people are concerned about how to keep fit scientifically.
However, there is a big deviation in the understanding of key issues, which leads to people's fitness knot.
This fruit is not satisfactory. Then, according to the special sports activities of mass fitness,
It has dynamic characteristics and purposes, meets the requirements of scientific fitness and is worth studying.
It is one of the core problems that must be solved first.
1 Basic understanding of scientific mass fitness
The scientific definition of 1 1 1
Science is a knowledge system about nature, society and thinking. Modern science
The development trend is, on the one hand, the disciplines are constantly divided and the research on all aspects of the world is constant.
Deep and meticulous; On the other hand, all kinds of sciences are constantly infiltrating and closely related to each other.
Together, achieve a high degree of integration [2]. Science has ruled out some incorrect understandings.
Interference and the formation of "correct knowledge" are itself "correct" and scientific.
The expression of words such as "learning" and "science" has become something with "correct connotation"
An expression. Obviously, scientization is a compound word, which consists of "science" and
"chemistry" In the dictionary, ","refers to transforming into a certain quality or state.
Such as greening and popularization [3]. It can be seen that "transformation" is a process and a transfer. according to
In this sense, "science" can be understood as something that is gradually transformed.
For a more scientific state, that is, a "correct" state.
1 12 basic premise of scientific mass fitness
First of all, establishing correct sports consciousness is the starting point of mass scientific fitness.
Consciousness is the reflection of the human brain on the objective material world, and it is a variety of psychology such as sensory thinking.
The sum of processes. Sports consciousness is actually sports cultural accomplishment or sports cultural water.
Flat reflection and correct sports consciousness means that people have a correct understanding of sports itself.
The sum total of a series of ideas formed on the basis of which people are guided to approach.
Engage in sports activities rationally and guide people how to engage in sports activities reasonably.
Practical theory and ideological basis.
Secondly, mass scientific fitness means that this is an inevitable result-health.
The exerciser obtains good exercise effect. Computers can be used for mass fitness.
A famous principle-"garbage in-garbage out" (garbage in-
This means that despite good simulation model design,
If the input data is far from the reality, this simulation model will not lose to you.
The simulation results with practical significance are given. This principle also applies to mass fitness.
Activities. If there are no scientific guidelines and correct fitness methods for mass fitness activities,
Methods to guide exercise, then it will inevitably bring bad exercise effect. this
Try to enhance physical fitness, promote health and enjoy body and mind through exercise.
This goal will not be achieved. Therefore, mass scientific fitness is "reasonable loss"
The establishment of "input-effective output" model. In other words, this reasonable investment is people.
Students must exercise under the guidance of science.
Third, only after the public scientific fitness concept becomes a consensus, the public
The goal of scientific fitness can be achieved. Scientization is to improve mass sports activities.
The key to dynamic quality. With the development of society and the progress of science, people begin to change from the traditional blind fitness consciousness that only pays attention to quantity without considering quality to scientific fitness.
With the change of modern fitness consciousness, scientific fitness has become a way for the public to participate in physical exercise.
Consensus.
Finally, public scientific fitness must be strongly supported by the government. 20th century
Since 1990s, our government has gradually attached importance to the scientific significance of mass fitness activities.
Guiding the work and training a large number of social sports instructors, which is the science of mass fitness.
The development of culture laid a solid foundation. For example, the former State Sports Commission is pushing 1997.
According to the adult physique measurement standard in China, in 19 provinces (autonomous regions,
City) established the adult physique monitoring center and 150 monitoring film and 436 monitoring film.
Station, and for the first time 18 to 60-year-old adults were systematically tested and evaluated, one by one.
Gradually improve China's national physique measurement system and strengthen national physique monitoring and science.
Fitness instruction. In 2000, there were 3 1 province (city, autonomous region) in China, aged 3-69.
Physical fitness monitoring was carried out among China citizens aged 18, so as to obtain China citizens at the end of this century.
The basic data of physical condition, in order to help scientific guidance, improve and increase the public's physical fitness.
Strong national physique. In order to meet the needs of mass fitness activities, it is collected nationwide.
And organized experts to compile the Law of China on Physical Fitness and Health 1-4, which was introduced to the society.
177 kinds of fitness methods, and at the same time compiled and popularized the eighth set of broadcast gymnastics, which is widely used for guidance.
The scientific fitness of the masses has played a very good role. The State Sports General Administration is interested in science and health.
I attached great importance to it and organized and trained social sports instructors. By 200 1 year,
There are more than 6.5438+0.8 million social sports instructors at all levels in China, who are guiding the public forward.
A powerful guarantee for scientific exercise.
2. The particularity of mass fitness crowd requires scientificity.
2 1 1 Reasonably distinguish the different requirements of competitive training and mass fitness.
For a long time, our country has neglected the mass sports specialty.
Scientific research leads people to be accustomed to guiding the public with competitive training theory as the standard.
The development of fitness activities. As we all know, competitive sports are based on winning.
Objective: A kind of sports activity, the basis of which is unconventional for athletes.
Training. This kind of training needs athletes to be constantly under the guidance of coaches.
Break the limits of your own exercise and let your body gain something in the process of constantly exceeding the limits.
Get the promotion of unconventional sports ability. Therefore, as an inevitable result of this kind of training
Sports injuries occur frequently, although people also think about how to do their best.
Avoid the occurrence of sports injuries.
Mass fitness is just the opposite. The basic goal of mass fitness is
Vigorously promote the improvement of physical health and minimize any form.
And the extent of the damage. So there is a huge difference between the two. Only in this way can we compete.
The basic theory of training to guide mass fitness activities, no matter what the object is being guided.
Differences will inevitably lead to unreasonable results. Therefore, mass fitness
The difference between competitive training and competitive training objectively requires people to combine them reasonably.
Distinguish.
2 12 Fully consider the differences of different fitness groups.
The purpose of mass sports is to encourage the whole people to keep fit, so as to improve the quality of the whole nation.
Physical quality. Judging from the current development of mass sports in the East and the West, women and the elderly
The number of people participating in mass sports has increased sharply, and the social status and economic income of some people have increased.
The proportion of people with low education level participating in flower planting activities in Sichuan is gradually increasing.
Scientific research on large-scale, family sports, disabled sports and mass sports, as well as strengthening and
International cooperation and coordination have attracted more and more attention from the whole society. Now our country
The development trend of mass sports has the following eight aspects: the popularization of mass sports.
Culture, scientific fitness, legalization of management, marketization of industries and diversification of activities.
The expansion of culture and investment, the networking of organizations and the aging of groups. These developments
The trend makes mass fitness more perfect. We should always adhere to science in the process of development.
Guiding ideology and fitness principles, to maintain scientific fitness can achieve the ideal.
Exercise effect.
Mass sports will develop in the scientific direction of combining quantitative and qualitative. high
Scientific competitive sports must take science as its wing, so must mass sports.
Can't leave science. Such as the biological basis, physiological basis and psychological basis of physical exercise.
Basis, principles, methods and contents of physical exercise, determination and implementation of exercise prescription, and physical exercise.
The evaluation of physical exercise effect should attract the attention of different age groups participating in physical exercise.
Matters and so on are highly scientific. Any recklessness without scientific basis may lead to
Sports injuries and accidents are contrary to the purpose of mass sports.
2 13 fully consider the age difference of fitness crowd.
The development of human body is a continuous process with stages and procedures.
There is an obvious "qualitative change point". It is this "qualitative change point" that develops the human body.
This process is divided into infancy, adolescence, adolescence, middle age and old age, each of which
At that time, the speed of internal development of the body was unequal. Different periods
Fitness tasks are different, different tasks need to use different content and
The law of nature. Lifelong physical education is by no means to learn a certain sports skill before doing it.
For living.
In infancy, bones and muscles are elastic, heart function is underdeveloped, nerves
The process of excitement and supination is unbalanced. The excitement process is dominant, and the duration of attention is intentional.
Shorter intervals. The main task of fitness is to promote the health of bones, muscles and cardiopulmonary functions.
Grow up, improve the activity process of the nervous system and promote the balance between excitement and supination.
Development. The sports method to accomplish this task is to combine the elements of fitness with a tour.
For drama projects, quantitative exercises are carried out by means of "intermittent exercises and roving exercises".
Xi。
In old age, skeletal muscle elasticity is poor, cardiopulmonary function declines, and the nervous system is energetic.
The migration process is dominant and lasts for a long time. The main task of fitness is to keep
Protect the normal function of the body, improve the balance of nervous system activities, and delay the aging of the body.
The exercise method to accomplish this task should be to choose Tai Ji Chuan, Qigong and other traditions.
Sports events adopt the method of "continuous exercise and repeated exercise". can
See, the basic characteristics of human life at different stages of development determine that fitness methods are also necessary.
It must be changed in time. Ignoring this basic principle and abusing methods will inevitably lead to bad results.
Get twice the result with half the effort. The history brought by the use of "adult" method in school physical education in the past
The lesson is not shallow, so we should be alert enough.
2 14 Establish strict fitness monitoring methods.
Mass fitness is generally spontaneous and lacks reasonable and unified fitness guidance.
Scientific fitness, mass fitness should be carried out in a certain reasonable mode.
All right. First of all, we should conduct a comprehensive examination of the health status of bodybuilders.
Scientific tests can be done to find out whether the body is not suitable for exercise or restriction.
Sports disease or dysfunction; Secondly, on the basis of inspection and testing, in the special
Make a scientific exercise prescription under the guidance of people in the industry, and keep in mind the matters needing attention in exercise.
Item, to ensure the safety and efficiency of fitness activities; Third, we should strengthen antagonism in sports.
Monitor physical indicators to ensure that the fitness is carried out as planned; Finally, dispose of the body.
Regularly check and test the health function indicators to test the fitness plan.
Rationality and fitness effect, revise or formulate the next stage of exercise prescription, and start.
The next fitness process.
The process of mass fitness should conform to scientific principles.
3 1 1 The selection of mass fitness programs should be scientific.
Only by choosing sports that suit your own characteristics can you increase your physical fitness.
The purpose of strengthening the body, eliminating diseases and strengthening the body. For example, mental workers are prone to neurasthenia,
For diseases such as hypertension, dyspepsia and constipation, you can choose those that promote brain cells.
Develop and improve cardiovascular functions, such as mountain climbing and boxing; Obese people,
It is inconvenient to move, and it is easy to cause arthritis and ligament damage during exercise. The intensity can be chosen to be small.
Flexible and relaxing projects, such as walking, jogging, cycling, etc. ; Physiological mechanism of the elderly
If you can reduce energy and resistance, you should choose walking, jogging, Qigong, Tai Ji Chuan and ballroom dancing.
Wait; Women should consider childbirth, menstrual period and so on. And it is not advisable to choose stronger items during this period.
Objective: In addition, we should choose items that can strengthen abdominal muscles and prevent obesity and lose weight, such as supine.
Sit-ups, leg lifts and chest enlargement, gymnastics, dancing, etc. In addition, the arrangement of mass fitness content
In fact, it should also conform to its own actual situation and general laws of motion. People are healthy.
The body should be from simple to complex, from soothing to intense to soothing, and from small intensity.
First, arrange in the order of greater intensity and then lesser intensity, so as to ensure the fitness effect and safety.
Prove that the body will not be hurt during the exercise, and truly achieve the purpose of fitness.
It should be noted that some sports are not suitable for fitness choices, such as rabbit jumping.
Marathon and football dribbling break through the bottom span and other sports. There are literature reports:
Rabbit jumping exercise may lead to fatigue fracture of fibula. Research on human anatomy
The results showed that the meniscus was embedded in the fibers between the medial and lateral condyles of the knee joint and the tibial plateau.
Soft tissue, with joint anastomosis and buffering function. Torsion of thigh and calf during knee flexion
If it goes beyond the physiological range, it will lead to tearing of meniscus edge. The knee joint of a football player
In the injury, when dribbling the ball over the sole of the foot, the knee joint of the supporting leg is twisted, resulting in half.
The incidence of lunar plate injury was 68%. This shows that although there are some sports in the competition.
It has high value in the competition, but if it is used as a means of fitness practice, it is very
It is easy to cause physical injury. Therefore, the design and selection of fitness practice means must be
It must conform to the objective reality of human body shape and structure and strictly follow the laws of human movement.
3 12 exercise intensity and amount should be set scientifically.
Proper exercise intensity is the core of quantitative and scientific fitness exercise.
Topic is also the key to achieve fitness effect and safety. If there is an error in the setting.
Even if you choose the right type of exercise, it is difficult to achieve the purpose of fitness. because
Because the intensity is too small to play a role in fitness, and the intensity is too high for too long, it will make
The body is in danger, and the weak are even in fatal danger. Therefore, fitness
It is very important to determine the intensity of exercise in motion.
Regarding the intensity value of fitness exercise, the suggestions of scholars from all over the world are still inconsistent. United States of America
Copper (1990) thinks that 50% ~ 80% VO2Max is more suitable. Japanese
Noyuan Ryutong thinks that 60% of VO2max is the value of exercise intensity, and less than 60% is unhealthy.
Body effect, more than 80% of the effect is very poor. Most scholars think that the most appropriate
The exercise intensity is 60% ~ 75% VO2Max, that is, the heart rate is 130 ~ 150 beats/min. correct
For bodybuilders, regardless of age or heart disease, they should exercise in a sub-intensity range.
Is safe and effective. Heart rate is often a simple and easy way to control exercise intensity.
Mark. In order to accurately determine the appropriate heart rate, extreme or pathological restrictive exercise is needed.
In the experiment, determine the maximum heart rate, and then take 60% ~ 85% of the maximum heart rate as the amount of exercise.
The suitable heart rate is about 57% ~ 78% of the maximum oxygen uptake. Domestic research believes that health
The best load value of physical exercise is pulse 120 ~ 140 times/minute, for middle-aged and elderly people,
The weak one can be controlled at 100 ~ 120 times/minute, and it will not be taken if it exceeds or fails to reach it.
Get a better fitness effect.
In addition, in order to ensure that every bodybuilder can be safe and effective, the heart rate should also be based.
Adjust your personal situation. If you are in poor health, the intensity is 120 times/minute.
Good health, heart rate 140 beats/min. Teenagers choose heart rate 130.
~ 150 times/min, middle-aged and elderly people 100 ~ 130 times/min. When you start exercising, your heart
The rate can be "160- age", and the heart rate after several months of exercise can be "180- year".
Age. "
3 13 The duration and frequency of exercise should be set scientifically.
In order to achieve the ideal fitness effect, the selected exercise should have one
At the same time, exercise must last for a certain amount (amount of exercise = amount of exercise)
Intensity × exercise time) can effectively stimulate the body's breathing and circulation.
So as to fully mobilize various physiological functions of the human body and make the body produce new physical fitness.
Yes Aerobic exercise is often used for fitness exercise for 20 ~ 60 min, depending on exercise intensity and body
Physical condition determines the necessary exercise time, which is generally suitable for healthy adults.
People who exercise at the same intensity for a long time and have weak physical strength and plenty of time use low intensity.
For a long time, three kinds of moderate exercise have been suggested in Japanese sports science.
Measurement, i.e.15min -70% max oxygen uptake, 30min -60% max oxygen uptake, 60min-
50% maximal oxygen uptake. Exercise frequency refers to the number of exercises per week, which has been studied by scholars at home and abroad.
It shows that the best fitness effect can be achieved by arranging exercise 3 ~ 5 times a week and intermittently.
Effect (if you exercise 3 times a week, you can arrange it every other day, if you exercise 5 times a week.
Practice, you can arrange Wednesday and Sunday off). Its physiological basis and body need to be stabbed constantly.
Sports physiology research related to shock and excessive recovery shows that various substances in the body after exercise
The recovery time is different, but the overall excessive recovery may be in the movement interval of 1 day.
Appear, so in the collective excessive recovery to exercise, to create nutrients.
Excessive recovery after exhaustive exercise. This non-intermittent exercise can promote the system
The enhancement of fragmentation.
4 scientific nutrition and recovery model
The main pillar of fitness is exercise, and the basis of exercise and fitness is nutrition. from
From the physiological point of view, human movement is a process of alienation, and exercise consumes human energy and guidance.
It causes the loss of human energy and other substances, and the balance of human internal environment is destroyed. but
The recovery or excessive recovery of matter and energy in human body is an assimilation process, which is in the process of
Start after exercise. Therefore, after moderate exercise, strengthen the intervention of nutritional elements, such as protein.
Quality, vitamin c, vitamin B 1, vitamin e, carbohydrates, trace elements magnesium and iron.
Wait a minute. You can also appropriately increase the participation of carbohydrates, such as pasta, rice, biscuits,
Cereal or low-fat yogurt. Supplementing nutrition can completely restore human health.
Physical ideal effect. This method is to use alienation to gain the advantage of assimilation, while people
Physical fitness and function will be improved and enhanced.
It is also important to replenish nutrition after exercise and recover reasonably at the same time.
They should be a harmonious and unified whole. Generally speaking, reasonable recovery
Recovery is mainly reflected in the passive elimination of fatigue and enthusiasm after exercise. place
Passive fatigue elimination refers to relaxing physical fatigue through rest, so that
The function of the body can be effectively restored; The so-called elimination of enthusiasm and fatigue,
It means to keep exercising to promote the elimination of physical fatigue and recover as soon as possible.
Physical function. Of course, the exercise used to eliminate enthusiasm must be on the intensity of exercise.
And the amount of exercise should be strictly controlled, generally based on the feeling of sweating slightly.
Quasi. In this way, through the coordination and unity of nutrition and recovery, it is bound to make fitness.
The effect is more obvious.
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