Fitness effect self-test
On the one hand, fitness is to make the body healthy, on the other hand, it is to test the health of the body, so as to adjust the exercise prescription and exercise plan in time to improve the exercise effect and health level. In addition to professional testing, self-testing is essential. 1, balance ability detection Test method: Stand on one foot, the heel off the ground, and straighten the arms and the other leg forward. Eligibility Criteria: Adhere to 10 seconds for passing. 2, explosive ability detection Test method: The toes are located behind the line and try to jump forward, unable to run or step. Eligibility criteria: Men should be greater than or equal to height plus 15 cm to qualify, and women should be greater than or equal to height. 3, sensitivity detection Test method: put two paper balls at a distance of 1.5 meters, ran to the first paper group and then returned to the original place, then went to the second paper group to return to the original place. Eligibility Criteria: Completion is acceptable within 5 seconds. 4, flexibility testing Test method: sit on the ground with one leg straight on the ankle wall, the other leg knee flex, the hip flexion 3 times before warming up, bend forward the body with a fist to touch the wall, and then change the other leg to do. Eligibility Criteria: The fist can touch the wall when each leg is straight. 5, muscle strength testing Test method: face down on the ground, hands under the vertical line of the shoulder, keep the legs and body straight, push hard until the upper arm is fully extended. Eligibility criteria: Men are qualified three times and women are qualified once. 6, muscle endurance test Test method: lie on the floor on the side, side lift the legs to the feet to 60-90 cm, keep the knees and pelvis forward. Eligibility criteria: 10 strokes per leg are qualified. 7, reaction time detection Test method: The tester took a piece of paper between the subject's thumb and forefinger. The distance between the upper edge of the hand and the upper edge of the paper was the width of the palm. When the tester let go, the subject quickly pinched the paper ( The hand cannot move with the paper) Eligibility Criteria: Paper is not allowed to fall. 8. Coordinated testing Test method: Take a paper ball between the two hands and throw it away, keep your palm open and palm up. Eligibility Criteria: 6 times completed (3 times per hand) 9, motion speed detection Test method: The two feet jumped apart, and the heel was quickly slammed twice. When landing, the feet were separated by at least 8 cm. Eligibility Criteria: Complete the action. 10, heart rate detection Test method: Run 1.5 minutes in situ, speed 120 steps / minute, rest for 1 minute, then count 30 seconds heart rate. Eligibility Criteria: Heart rate is less than or equal to 60 times / 30 seconds.
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