【摘要】 为了科学指导我国国民运动健身活动,在国家国民体质研究工作基础上,针对我国公民体育锻炼缺少科学指导的现状和国民体质监测中发现的问题,研究和建立适合国民特点、突出个性化特征的安全、有效的运动健身科学指导系统,为增强人民体质、提高全民健康水平服务。运动健身科学指导系统主要包括运动前身体机能评价、运动方式选择、运动强度控制、运动时间安排、运动频度确定和注意事项等6个部分。运动前身体机能评价包括人员基本信息、身体形态机能测试和运动能力检查等内容。通过10周体育锻炼效果观察,并结合研究结果,验证了慢跑快走、传统体育、有氧体操、球类、游泳、登山登楼6种运动方式的健身效果,根据不同人群的健身目的推荐有针对性的运动方式;研究并确定了通过心率、心脏功能能力和主观体力感觉控制运动强度的方法;明确了获得理想体育锻炼效果的每次运动持续时间和每周参加体育活动的频度,提出了参加体育活动应注意的事项。更多还原

【Abstract】 Scientific guidelines for the physical activities of the Chinese people are worked out in this paper based on a national fitness survey throughout China,the findings of which showed some problems in people’s physical fitness.These guidelines,which are effective,personalized,and suitable for the Chinese people,will offer services for guiding national physical activities and promoting people’s fitness.The guidelines for physical activities are composed of six parts involving pre-exercise assessment of fitness,selection of physical exercises,determination of exercise intensity,arrangement of exercise time,determination of exercise frequency,and precautions.The pre-exercise assessment of fitness embraces aspects of basic personal information,functional index measuring,and exercise capacity testing,etc.As a result of a ten-week observation of the physical activity effect and the relative research findings,six kinds of physical activities have been proved effectively in improving people’s fitness,and therefore,specific activities are recommended to people with different purposes.Moreover,a method was established to determine exercise intensity by indexes of heart rate,functional capacity and ratings of perceived exertion scale.For the purpose of obtaining maximal exercise effect,explicit instructions are also offered about the duration of each exercise and the frequency of exercise for each week.Precautions in physical activities are finally elaborated.更多还原