基于跑步机的心肺耐力运动处方研究与实验

发布时间：2018-06-20 10:31

本文选题：跑步机 + 运动处方　；参考：《中国科学技术大学》2016年硕士论文

【摘要】：科技水平和经济水平的快速发展,极大地改变了我们的生活方式,体力活动越来越少,营养摄入越来越多,人们普遍出现营养过剩和运动能力下降,由此引发的慢性疾病发病率持续增加,严重危害人类的身心健康。近年来,人们逐渐意识到这一问题的严重性,在世卫组织和健康专家的积极倡导下,合理饮食和适度运动成为健康促进的共识。所谓适度运动,即是指根据不同的个体健康状况和运动能力进行适量的健身运动,在保证安全的前提下达到健身目标。这种基于健康状况和当前的运动能力,针对特定健身目标的安全、有效的健身方案就是运动处方。近年来,运动处方是运动促进健康领域的研究热点,国内外涌现了许多优秀的研究成果。运动处方主要包含运动形式、运动强度、运动时间、运动频次及运动中注意事项等内容。心肺耐力(Cardiorespiratory Fitness,缩写为CRF)作为人体健康水平的重要指标,是体质健康各组成部分的核心要素之一。心肺耐力与心血管疾病正相关,心率是监测心血管功能的方法之一,是心脏能够承受负荷大小的量化指标,常用来监测心血管生理指标。良好的心肺耐力有利于提高身体的各方面效应、预防慢性疾病,促进身体健康及进入人体内氧的利用,进而提高能量代谢,延长运动时间。体成分也是体质健康的重要要素,与人体的健康状况密切相关,可以用来评价身体健康状况和体力水平,还可以用来评价锻炼效果,并且与心肺耐力水平具有相关性。可见,提高心肺耐力、控制体成分对增强人们运动能力及降低疾病发生率具有显著意义。提高心肺耐力的方式有跑步、游泳、登山、骑行……,每种运动形式都有各自独特的优点。其中,跑步运动可以实现心肺耐力的提升、体脂率和安静心率的降低等,又具有简单易行、约束少的特点,深受人们的喜爱,是一种普适性的大众健身运动。本文提出一种基于跑步机的提升心肺耐力的运动处方：(1)设计了运动处方的控制算法,基于当前健康体征和当前实测的心肺耐力确定锻炼的运动强度,实现程序控制跑步机自动改变速度和坡度,引导健身对象进行个性化强度、安全有效的规则化跑步运动,并考察了心肺耐力锻炼对体成分的影响。首先,获取健身对象基本信息(年龄、身高、安静心率等),对健身对象做慢性疾病问卷调查,测试健身对象体成分；其次,采用基于跑步机的二级／三级负荷测试心肺耐力；最后,根据健身对象的最大预测心率,确定运动靶心率范围,根据心率和运动强度的线性关系,获得对应的运动强度范围,再转换成跑步机的速度和坡度序列,引导受试者进行跑步锻炼。(2)邀请32名青年受试者进行为期8周的跟踪实验,对比分析实验结果验证了运动处方的有效性。32名受试者分为4组,分别为运动处方干预组、自主运动干预组和两类不干预对照组。为期八周的跟踪实验数据对比显示：运动处方干预组和自主运动干预组体脂率呈非常显著性差异(p0.01),运动处方干预组组心肺耐力水平呈非常显著性差异(p0.01),自主运动干预组心肺耐力水平呈显著性差异(p0.05),两组不干预组体脂率和心肺耐力水平无显著变化(p0.05)。验证了本文提出的心肺耐力运动处方对于提升心肺耐力和降低体脂率都有显著效果。本文结论可为制定青年或其他人群的提升心肺耐力运动处方、减脂运动处方提供参考,同时也为跑步机的更新换代和应用拓展提供了数据支持。
[Abstract]:The rapid development of scientific and technological level and economic level has greatly changed the way of life, less and less physical activity, more and more nutrition intake. People generally appear overnutrition and the decline of exercise ability. The incidence of chronic diseases is increasing and seriously endangering the physical and mental health of human beings. In recent years, people have gradually realized that The seriousness of this problem, with the active advocacy of the health organization and health experts, is the consensus of health promotion by reasonable diet and moderate exercise. The so-called moderate exercise refers to the proper exercise according to the individual health and ability to exercise, and to achieve the fitness goal under the premise of ensuring safety. This is based on health. In recent years, sports prescription is a hot spot in the field of sports promotion and health, and many excellent research results have emerged at home and abroad. Sports Prescriptions include sports form, exercise intensity, exercise time, sports frequency and transportation. Cardiopulmonary endurance (Cardiorespiratory Fitness, abbreviated CRF), as an important indicator of the health level of the body, is one of the core elements of the health components of the body. Cardiopulmonary endurance is positively related to cardiovascular disease. Heart rate is one of the methods for monitoring cardiovascular function, and the amount of the heart can withstand the size of the load. Good cardiopulmonary endurance is used to monitor cardiovascular physiological indicators. Good cardiopulmonary endurance is beneficial to improve the effects of all aspects of the body, prevent chronic diseases, promote health and access to the use of oxygen in the body, and then improve energy metabolism and prolong exercise time. Body composition is also an important element of physical health and is closely related to the health of the human body. It can be used to evaluate physical and physical fitness levels, and can also be used to evaluate exercise effects and to be related to the level of cardiopulmonary endurance. It can be seen that improving the cardiopulmonary endurance, the control body components are significant to enhance the ability of people to exercise and reduce the incidence of disease. The ways of raising cardiopulmonary endurance are running, swimming, mountaineering, and riding. Each sports form has its own unique advantages. Among them, running can achieve the improvement of heart and lung endurance, the decrease of body fat rate and quiet heart rate. It has the characteristics of simple and low restraint, which is popular among people. It is a popular fitness exercise. This paper proposes a treadmill to improve the heart and lung endurance. Exercise prescription: (1) the control algorithm of exercise prescription is designed. Based on the current health signs and the current measured cardiopulmonary endurance, the exercise intensity is determined. The program controls the speed and slope of the treadmill to automatically change the speed and the slope, guides the body of the body to carry on the individualized intensity, the safe and effective regular running movement, and inspects the cardiopulmonary endurance exercise. First, obtain the basic information of fitness object (age, height, quiet heart rate, etc.), do a questionnaire survey on chronic disease, test the body composition of fitness object, and then test the cardiopulmonary endurance by two / three level load based on treadmill, and finally, determine the target of exercise target according to the maximum forecast heart rate of the fitness object. The range of heart rate, according to the linear relationship between heart rate and motion intensity, obtained the corresponding range of motion intensity, then converted into a treadmill speed and gradient sequence, and guided the subjects to do running exercises. (2) 32 young subjects were invited for a 8 week follow-up experiment, and the effectiveness of the exercise prescription was verified by comparison and analysis of the results of.32 names. The subjects were divided into 4 groups: exercise prescription intervention group, autonomous exercise intervention group and two kind of non intervention control group. The eight week follow-up experiment data showed that the body fat rate of the exercise prescription intervention group and the autonomous exercise group showed a very significant difference (P0.01), and the cardiopulmonary endurance level of the exercise prescription intervention group was significantly different (P 0.01) there was a significant difference in the level of cardiopulmonary endurance in the autonomous exercise group (P0.05), and there was no significant change in the body fat rate and the cardiopulmonary endurance level in the two groups (P0.05). The results showed that the cardiopulmonary endurance exercise prescription presented in this paper had significant effect on improving the cardiopulmonary endurance and reducing the body fat rate. It provides reference for improving exercise prescription of cardiopulmonary endurance and reducing fat exercise prescription, and also provides data support for renewal and application expansion of treadmill.
【学位授予单位】：中国科学技术大学
【学位级别】：硕士
【学位授予年份】：2016
【分类号】：G804.2

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