Physical fitness
Physique
A study on the Constitution for a long time. Abroad, to date, 30 multiple physical type theory. Ancient Roman doctor qarn (a.d. 30 ~ 200 years) in the humoral theory of Hippocrates, the temperament is divided into four types, namely the brash, rapid movements; disposition of bile-active, nimble more blood quality; temperament quiet, slow of mucus and mass; disposition vulnerable, actions, dull and depression. In the 17th century, the theory of temperament qarn has always been the credo of the medical profession in the West. Famous scientists Pavlov temperament is considered to be of higher nervous activity type characteristics of the performance of the Act, the person is excited and lively style, quiet, weak four types, respectively, the equivalent of the bile fluid, blood, mucus, depression, in Western medical influential. But so far, foreign medical classification for the body of doctrine, all can not directly guide clinical treatment and health rehabilitation practice, only the Chinese Constitution theory and practice of medical rehabilitation, and health are closely matched.
Traditional Chinese medicine has always attached great importance to the study of the Constitution, as long ago as two thousand years ago a book of Canon, the Constitution theory for a good number of. We can say that Canon is physique theory of iniquity. Canon is not only notes the differences between individuals, and from a different perspective on the human body for a number of categories. If the lingshu "in the" Yin-Yang 25 people "and" may ", raises two physical classification method. In the Su Wen · vary according to the law on "may wish also pointed out that, in the Southeast, Northwest will sign as geographical environment climate, living habits, thus forming different physiques, prone to different diseases, therapy also vary accordingly. Later generations of scientists in the Canon of the physique continued on the basis of the play, for example, danxi over the gezhi "said:" the shape of a mortal, grow and short, big and small, fat and thin, people of color, white and black, soft, thin and not as thick. More wet erkuang fertilizer, thin people who fire, white, black lung-Qi, renal insufficiency. To roam is both, the viscera are also different, foreign cards although therapy with, "also transfered don't. And if ye Tianshi studied the relationship between physical fitness and, in the first article of the exogenous damp said: "my Wu widest dampness and others, such as was white, to take care of its Yang ... Face flies who need to take care of his body fluid ... ", stressed therapy shall have regard to the Constitution. Again such as Wu of Han in the medicine abstracts · tips for sleep after the article, "said:" to understand easily the wind for the sick, table gas-deficiency; easy cold for patients lascivious-weak,; easy hot-sick, Yin gas-fade; easy injury eaters, and stomach will loss, easy laoshang, will damage "in the air. Describes the incidence of adverse physical fitness is the internal, Constitution determines certain susceptibility factors. This is because people photography raw provides important theoretical basis.
People in practice that's not fixed, the external environment and development conditions, living conditions, has the potential to make physical changes. Therefore, for bad Constitution, through the systematic change in the environment, improve the living conditions of labour, and nutrition, as well as strengthening the physical exercises, and more positive health measures to increase its resistance to disease, correct their physique biases, so as to achieve the purpose of disease Yannian.
Fitness and health
Yin with fitness regimen
• Physical characteristics
Body weight loss, face flushed, mouth dryness pharyngeal stem, heart fretful, feverishness, insomnia dream, fecal dry, urine yellow, multi-Hi cold drinks, pulse count, tongue red little Moss. Or less with a dry cough and phlegm, tidal hot night sweats (nephrasthma); or palpitation forgetful, insomnia dream (heart Yin deficiency); or back pain, dizziness, tinnitus, men of experimentation the woman less color grey red menstruation (kidney deficiency); or coerced pain, appeared dull or washed out Dim (liver Yin deficiency).
● Health principles
Nourishing, nourishing the liver and kidney, Yin with physical fitness who lies in reinforcing Yin; five organs, liver, kidney and storing blood reservoir, cohabitation, Jiao, to nourishing the liver and kidney 2 dirty as you want.
● Health method
Spiritual healing: this Constitution of more impatient temper often upset irritability, this is the Yin-hyperactivity, fire disturbance of the gods, so they should follow the Huangdi "tranquil nothingness" and "mental introspection" sprawled *** *.
Environment diaoshe: more such people shape and thin, thin people more fire, often feverishness, oropharyngeal drying, heat-cold fear, in winter and easy, so warm, hot summer should take note of the summer.
Diet should be nursed back to health: the Yin-Yang, eat light food, eat less high fat thick taste, dry Margaret of commodities.
-Fitness regimen
• Physical characteristics
Body white fat or face pale white no WA, usual chills-Hi warm, lassitude, urinal Ching Tang Chang, fecal excretion, mouth pale lips white, often from sweating, weakness, sinking pulse light weight of tongue side teeth marks. Their illness is easily visible from a frigid, chills curled, deadly cold limbs, or abdominal pain, in continuous warming-Hi press; or who face edema, urine is negative; or sore cold sore, Li Ching Valley; or slide, Palace of impotence in infertility; or back into pain, palpitations; asthma or night urinary frequency and incontinence.
● Health principles
And invigorating spleen, kidney to dispelling the yangxuzhe key BU Yang. The vital organs, kidneys as a fundamental, spleen Yang as lascivious health culture, hence make-up when focused.
● Health method
Spiritual healing: Chinese medicine believes that Yang is due to the further development, so not enough users often Yang demonstrated a bit down, easy-to-sad, so the need to strengthen the spirit of caring, to regulate their own emotions, elimination of negative emotions.
Environment: this Constitution Diaoshe more xinghanzhileng, warm, do not be afraid of cold autumn and winter resistant, Yang physique should especially, to improve the human environment diaoshe.
Recuperation: more food diet has aphrodisiac effects of food, such as lamb, dog meat, venison, according to the "spring-summer" rule, crude, Volt edible meat fuzi, combined with
Heaven and Earth, Yang Wang, a strong body of Yang.
Qi fitness regimen
• Physical characteristics
Body weight or fat, body tired and sluggish, little gas lazy, cowardly, voice low, often pale, since I am sweating is particularly moving, palpitation, eating light weight of tongue, Mai Tai Bai weakness. If the illness is called 1979b, or with shortness of breath, cough and asthma Gravis lazy; or eating fewer abdominal distension, bowels Tang relief; or the rectum, uterine prolapse; or palpitation dumbfounded chong, emotionally; or lumbar debility, urination frequency, man-woman-fine premature ejaculation, leucorrhea Ching dilute.
● Health principles
Buqi nourishing, because the main body of the lung, kidney, spleen and hidden as "gas blood culture", spleen, lungs, kidneys are when the supply their.
● Health method
Diet: can it cure the japonica rice, yams, wheat, jujube, carrots, mushrooms, chicken, goose, rabbit, quail, black carp, silver carp, etc.
Blood deficiency fitness regimen
• Physical characteristics
Pale is not China or chlorosis, skin dryness, lip color pale white, dizziness, palpitations, insomnia, many dreams and stiff, extremities, pulse light tongue fade.
● Health principles
Blood, heart and blood, nourishing the liver and spleen storing blood, blood, heart, liver and spleen are when the supply their.
● Health method
Personal diaoshe: Beware of "long regarded break blood", not only requires excessive.
Diet can be nursed back to health: it sang Humphreys, longan, Radix polygoni multiflori polygonatum, moreover, edible, spinach, carrots, calf liver, chicken soup, turtle, sea cucumbers and other food.
Yang sheng fitness regimen
• Physical characteristics
Body strong, surface high red fretful, acoustic, cooling air thick heat and thirst-fear of cold drinks, urinal short red, stool characteristics for its smoked and smelly. If the disease is easy from the heat and see the number of hyperthermia, Mai Hong, great thirst, cold drinks, etc.
● Health method
Spiritual mastery: Yang man good temper, so the usual dongyi to strengthen ethics and will exercise, good character, used to control their own experience of consciousness, may be anger, with rational overcome emotional impulses.
Food regulation: diet more nourishing yin, light of commodities, cream piquant dryness Margaret food, beef, dog meat, venison and other food-warming food, more food yishao fruits and vegetables. Jiuxing Xin Yang heat up, who do not drink.
Blood stasis fitness regimen
• Physical characteristics
Face and gray body lip color with delay, dark, dark orbit, skin of wrong, easy bleeding, tongue purple or yudian, pulse light astringent or knot generation. If these features increase the disease may have the head, chest, abdomen or less threatened, limbs and other places. Lips bruising or bleeding tendency, hematemesis, hematochezia, etc, or experiments of accumulated inside the abdomen, women with dysmenorrhea, closed, uterine bleeding.
● Health method
Exercise: do good for the heart and blood vessels, such as Tai Chi, Ba Duan Jin, longevity and reactive power, internal security drills, massage of whole body ministries such as to have activities, helping run the qi and blood.
Spiritual healing: the spirit of the Constitution in blood stasis, to tone the optimistic mood. Euphoria Qi blood circulation, traffic, construction and physical benefit. On the contrary, the boredom, the Blues you can increase the tendency of blood stasis.
Food processing: ordinary peach kernels, Cole, Tsz mushrooms, black soybeans have blood stasis of food, the wine can be a small amount of vinegar can be used to drink, to eat more.
Phlegm fitness regimen
• Physical characteristics
Body fat, eat the fat Gan, tired, lazy-God, sleepiness, body weight as wrapped, mouth sticks, greasy or it looks and Tang, pulse and tongue slip fat, MOSS white creamy. If the disease in the chest, swelling of the stuffy epigastric and cough up phlegm; or eating less, nausea and vomiting, or diarrhea; stool Tang swollen limbs, press of depression, negative or turbid urine; or head body weight, joint pain, skin dead weight; or too many women leucorrhea.
● Health method
Environment: it lives in diaoshe moist environment; in the rainy season, it is necessary to pay attention to dampness.
Eating smaller meals conditioning: fattened Gan thick smell alcohol should not drink more, and not too full. Eat more vegetables and fruits, especially with the spleen and dampness, phlegm, expectorant and food, more food.
Qi depression fitness regimen
• Physical characteristics
Body weight or fat, colours dark or pale chlorosis, usual brash irritable, easily excited, or blue widowed Huan, chest not Shu, sigh, white tongue pink, Moss, maixian. If the disease is hypochondrium pain or channeling pain; or breast pain small abdominal distension, menstruation, dysmenorrhea; or obstruction of pharynx, such as in foreign objects; or neck galls; or epigastric pain, acid water torgue, hiccup belching; or abdominal pain, intestinal song leak, sorts the stool; or gas flushing, headache, dizziness, inverse head servant spit nv.
● Health method
Diaoshe emotion: this kind of character, often within a depression, according to the Canon of "Ernest worry" principle, should take the initiative to find happiness.
Food processing: a small amount of alcohol in the blood, improve emotional Tom Lee. More food some Qi foods such as bergamot, Orange, orange peel, fragrant Medica l., etc.
Physical fitness evaluation
(A) the concept of the Constitution
Constitution refers to human life and labor working ability of the material base. Briefly stated, the Constitution refers to the quality of the human organism. It is a genetic basis because of the variation in morphology and physiology of the human body, the biological and behavioural characteristics of relative stability. Physical fitness is the life of the reflect human activity level, also reflects human body movement level. Life activities is the basis of physical movement, reflects human nature, sport and life activities are essential for the full development
Considerable reflection of human social property, they are unified. Meet in a natural evolution of life activities, limits the level of development of physical movement; allow any physical exercise, can also damage the life campaign's correctly, they are contradictory. Visible, the Constitution reflects human life movement and body movement of opposites, the only scientific understanding and handling life movement and body movement of opposites, to achieve the physical development of the highest achievements. This achievement, which is the fundamental purpose of physical work, from here we can further deepen their understanding of the development of sport and to enhance people's health the profound significance of understanding. Therefore, the concept of "health", should be understood, according to it, and the concept of "health" is not identical, as is the health of people, but their physical fitness. For a person's physical strength to form, function, the physical quality of the environment, climate adaptation and resistance, and other aspects of the evaluation.
(Ii) physical indicators
Evaluation of physical strength of composite index has the following five aspects: 1. morphologic development level: that is, fitness, body size, posture, nutritional status and body composition. 2. the level of physiological and biochemical functions: the body's metabolism and the various systems, organs work efficiency. 3. physical fitness and motor ability level: that is, the body in the exercise of power, speed, stamina, agility, flexibility, quality and walk, run, jump, throw, rock climbing, and other physical exercise capacity. 4. psychological development status: including ontology-aware capabilities, individual and willpower, judgment. 5. adaptive capacity: for example on external environmental conditions of cold, heat capacity and resistance to disease. Factors affecting physical fitness is multifaceted, and heredity, environment, nutrition, physical activity, and so are closely related. E.g., heritable only on physical development provides possibilities or prerequisites, and the reality of physical strength, depends on the postnatal environment, nutrition, health and physical exercise, and other factors. Therefore, planned and purposeful scientific exercise, is the most active and effective buildup.
(Iii) determination of the Constitution
Fitness determination generally include the following elements and indicators:
1. configuration of height, weight, chest, upper arm, sitting high and body composition (sebum thickness, the proportion of body fat, fat free mass, weight, etc.).
2. the function at rest heart rate, blood pressure and lung function and cardiovascular exercise test, etc.
3. physical quality indicators
(1) power indicator: grip strength, muscle strength, abdomen, legs, muscle strength, sit up, horizontal cited in the up (male), horizontal bending arm Pendant (girl), parallel bars-arm flexors and extensors, push ups, etc.
(2) power indicator: vertical jump (vertical jump), the standing long jump.
(3) pendant force index: horizontal bending arm pendant, horizontal inclined body bent arm Pendant (girl).
(4) flexibility: station stereo bend forward, back and stomach.
(5) sensitive and coordination: repeated across, 10 m × 4 round run fast.
(6) balance: eyes single Adachi.
(7) endurance: endurance running or walking 1500 m (male), 1000 meters (women), and 200 m breaststroke or freestyle, skating 1500m (male), 1000 meters (women), speed skating 1000m.
4. exercise performance indicators
(1) run: quick run (50 m, 100 m).
(2)-hop: line long jump, high jump, touch the high (spring).
(3) the vote: vote for medicine ball, handball, throw softball, shot put, throwing grenades.
5. determination of indicators of national Constitution of 1964 the international fitness Standardization Committee "was established in 1974, published standards body mass spectrometry. Including medical examination, physical function, the human body morphology, body composition, and the four part test content. With regard to the determination of include the following eight items.
(1) 50-metre race (s);
(2) the standing long jump (cm);
(3) grip strength (kg);
(4) men cited in the up (times), female bent arm Pendant (seconds);
(5) trips run: 10 m × 4 (two trips, seconds);
(6) 30 seconds quick sit-up ();
(7) endurance run: men 1000 meter, women's 800 m (second);
(8) station stereo bend forward
(1m1m responsible editor: magic)
