身体素质测试

身体素质测试 Commonly used simple physical fitness assessment methods, 2007-10-21 11:47, the following issued several commonly used simple physical quality assessment methods, interested friends can try Evaluation standard 1. test heart rate Run to the four floor at a stretch, then measure your heart rate. If you can run up to the four floor at one go, it will be neither strenuous nor breathless. It proves that you are in good health. The heart rate is 100~130 times per minute, and the constitution is pretty good. The heart rate is 130~140 times per minute, and the constitution is normal. Heart rate is more than 150 times per minute, poor physique, should pay attention to strengthening exercise. 2. self test tolerance Stand in the same steps, take two steps on the right foot first, then left onto the two steps, and then right back two. In this cycle, complete one turn every 2~3 seconds and measure your pulse after 3 minutes. Because men and women have significant differences in physiology, the standards of endurance are different. For men, the pulse rate is 63~76; 77~90 is good; 91~106 is average; 107~120 is pass; 121~134 is bad. For women, the pulse rate is 73~86; 87~100 is good; 101~117 is general; 118~130 is pass; 131~144 is bad. 3. self test Sit ups: men have 23 passes per minute Push ups: men have 25 passes per minute One kilometer running: 4 minutes and 5 seconds pass Horse: back on the wall, the size of the legs have 90 degrees of horse, until the thighs are fever so far Stick to 1 minutes to pass, adhere to 2 minutes for good, more than 3 minutes is excellent. 4. self test flexibility Sit on a chair with legs straight and heels on the floor. Your feet with lying in the middle of a meter, two feet with 40 cm apart, then the upper body forward, arms stretched as far as possible to touch the feet, toes, if touched, will separate the feet, until the hand just can touch the toes, the two metre scale between the heel. The standards of flexibility for men and women are also different. For men, when the distance between two feet is: 20~30 cm, good flexibility; 40~53 cm in general; 60 cm or more is worse. For women, when the distance between two feet is: 35~40 cm, good flexibility; 50~58 cm in general; 70 cm or more is worse. proposal Physical fitness is the body's performance in sports activities, and it is an important indicator of physical condition. Because physical quality includes balance, agility and many other qualities, in physical exercise, it is difficult to make all-round development of physical fitness only by means of a form of exercise. Therefore, for the overall improvement of physical quality, it is recommended that you participate in various forms of physical exercise, improve personal physique. Characteristics of healthy constitution Health of the human body FeiShou moderate, muscular male; female subcutaneous fat is moderate, but the fat, but thin. The red and white complexion moist, moderate, delicate and shiny, but in good out of a bandbox. Healthy people have a good appetite, no anorexia and bulimia is not easy; hungry, not time to eat without hunger; not easy to eat, not eating just a little sense of fullness. The physical health of people defecate regularly, defecate once a day or every other day, do not dilute, smoothly; urine into strips, everyday 3 ~ 4 times, yellow Erqing smoothly, no pain, no acerbity, no urine Lek endless sense. Healthy people are not afraid of cold in winter, summer is not afraid of heat, and can adapt to the season and climate. Self assessment of physical health function 1. Cardiac function test. Bend forward 20 times, exhale when you lean forward, inhale when standing upright, Bend before the measured and recorded his pulse, this is the data I; done immediately after exercise and then measured once the pulse data II; 1 minutes after the test, the data of III. The three items of data add, subtract 200, divided by 10, namely (I ten II ten III 200 / 10). If the result is 0 - 3: showed that cardiac function is excellent; 3 - 6 - 9: general good; 6; 9 - 12: poor; 12, should immediately seek medical treatment. 2, physical strength. If you can step two steps, and quickly boarded the five floor, indicating good health; if pant, shortness of breath, poor; on the three floor, they feel tired and panting, indicating weakness. 3 sit ups test. 1 minutes, record times. At the age of 20, 4550; 30, 40 45; 40, 35 40; 50, 25 30; 60, 15 to 20 times for the best. 4 breath test. In the normal resting state, respiration, respiration rate was recorded per minute (breath 2 times), the frequency of the best value for all ages. More than or less than the value of the person is poor: 20 years old, 35 times a 40 times; 30 years old; 30 times a 35; 40 years old, 20 times a 30 times; 50 years old, 15 times a 20 times; 60 years old, 10, 20 times. 5 breath holding test. Take a deep breath and hold your breath. The longer the better. Then slowly exhale, exhale for 3 seconds the most ideal; the maximum breath, a 20 year old young people good health, lasting 90 to 120 seconds; 50 year olds, about 30 seconds. Standard self monitoring of physical fitness 1. weight: basically stable, within one month weight gain or decrease not more than 4 kilograms, more than is not normal 2. body temperature: basically at about 37 degrees Celsius, the daily temperature changes of not more than l degrees Celsius, more than l degrees Celsius is not normal 3. pulse: every minute at about 75 times, usually no less than 60 times, no more than 100 times, otherwise it is not normal 4. breath: normal adults breathe 16-20 times a minute, the number of breaths and heart beats is 1:4, and the number of breaths per minute is less than 10 or more than 24 times 5. stool: the basic timing, L-2 times a day, if not more than 3 days of continuous stool or 1 days, more than 4 times is not normal 6. intake: daily intake of l-l.5 kg, 1 consecutive weeks of daily eating more than 3 times the usual amount of food, or less than the normal amount of 1/3 intake is abnormal 7. urine volume: one day and night urine volume in 1500 ml or so, for 3 consecutive days, 24 hours urine volume more than 2500 milliliters, or 1 days urine volume less than 500 ml is abnormal 8. menstrual cycle: adult female menstrual cycle in 28 days or so, and more than 15 days after the push is not normal 9. fertility: normal adult male and female after marriage, the couple live together without contraception, infertility within 3 years is not normal 10. sleep: daily living on time, sleep 6-8 hours, if less than 4 hours or more than 15 hours a day is abnormal Neurasthenia self test Read the following statement carefully and make a choice based on your own judgment 1. at least two days a week, feeling energetic and comfortable. (yes, no) More than 2.8 hours of sleep, still feeling depressed. (yes, no) 3. Jingshenbuzhen can not find a physical reason. (yes, no) 4. the following symptoms, what are you often experienced: headache, dizziness, shortness of breath, palpitation, palpitations, dizziness, indigestion, constipation, habitual diarrhea, mental tension, limb weakness, long-term insomnia, lethargy and fatigue. (A) 8, 4-7 (B). (C) 3. 5. when the body is unwell, whether to talk to others (A) often, (B) occasionally, (C) never 6., do people around you value your existence (A) with great importance, (B) C? Scoring: The first question is "yes", the 2,3 question "no", the 4,5 question C, the 6 question A, each gets 1 points The first question is "no". The 2,3 question is "yes", and 4,5,6 chooses B, each with 2 points 1,2,3 questions are not selected, 4,5, A, 6, C, 3 points each Grade: 0-7 points, you are a physically and mentally healthy person 8-11 points. You have a tendency to become nervous and need to change your lifestyle 12-15 points, You have a serious nervous breakdown. You should pay attention to your physiology and mental health. If necessary, turn to a psychologist