The procedure for developing exercise prescriptions, fitness testing, and principles of weight loss prescriptions.

IV. Methods and Procedures for Developing Exercise Prescriptions

Before developing an exercise prescription, a systematic health check-up should be conducted on the person intending to exercise, including further cardiopulmonary function tests to understand their physical fitness level. Then, based on the results of these tests, and considering factors such as gender, age, and exercise experience, an exercise prescription should be developed. In addition to serving as the basis for developing the exercise prescription, fitness tests will also serve as an evaluation indicator for the effectiveness of each stage of the fitness program.

(I) Physical fitness testing and evaluation

A physical fitness test is a scientific method used to assess various indicators of physical fitness to evaluate physical condition. The test indicators are divided into three main categories: morphological, functional, and motor fitness. The indicators for each category are as follows:

1. Morphological Indicators

Height, weight, body composition, bone density, etc.

2. Functional Indicators

Lung capacity, heart rate, blood pressure, blood cell count, etc.

3. Physical fitness indicators

Exercise tests, 50-meter sprint, standing long jump, pull-ups (male), push-ups (male), 1-minute sit-ups (female), grip strength, sit-and-reach, etc.

The indicators used by athletes of different ages are also different:

1. Testing indicators for children and adolescents

(1) Morphological indicators: height, weight, body composition.

(2) Functional indicators: vital capacity, heart rate, blood pressure, blood cell count.

(3) Physical fitness indicators: 50-meter sprint, standing long jump, pull-ups (male), 1-minute sit-ups (female).

2. Testing Indicators for Youth

(1) Morphological indicators: height, weight, body composition, and bone density.

(2) Functional indicators: vital capacity, heart rate, blood pressure, blood cell count, exercise test.

(3) Physical fitness indicators: push-ups (male), 1 minute sit-ups (female), grip strength, seated forward bend, vertical jump, 10×4 shuttle run.

3. Testing Indicators for Middle-Aged Individuals

(1) Morphological indicators: height, weight, body composition, and bone density.

(2) Functional indicators: vital capacity, heart rate, blood pressure, blood cell count, exercise test.

(3) Physical fitness indicators: grip strength, seated forward bend, standing on one leg with eyes closed, reaction time.

4. Testing indicators for the elderly

(1) Morphological indicators: height, weight, body composition, and bone density.

(2) Functional indicators: vital capacity, heart rate, blood pressure, blood cell count, exercise test.

(3) Physical fitness indicators: standing on one leg with eyes closed, reaction time.

After the test, the results of the physical fitness test will be scored. After the subject has completed all the tests, the scoring standards for each indicator of the same gender and corresponding age group will be consulted according to the "Comprehensive Evaluation Standard of Physical Fitness of China National Physical Fitness Monitoring System" and the total score will be calculated. The grade will be assigned to obtain the subject's overall final evaluation of physical fitness.

(II) Procedures for developing exercise prescriptions

Developing an exercise prescription requires following a specific procedure. Simply put, first, you need to collect personal information on each participant; then, you need to conduct medical examinations on each person to fully understand their physical condition; next, you need to conduct load tests and physical fitness measurements to provide a reference for the exercise intensity in the prescription; finally, the exercise prescription is developed based on the above information.

(1) Conduct a general survey and complete a fitness activity screening questionnaire.

A general survey includes inquiring about medical history and health status, including past medical history, family history, height, weight, etc.; current health status includes whether blood pressure or blood lipids have been measured recently, the results, and whether there have been any recent illnesses. If so, inquire in detail about the diagnosis and treatment, and see if a medical examination should be conducted before exercising.

(2) Estimate their aerobic fitness level by using methods such as 12-minute runs or 5-minute runs.

(3) Develop personalized exercise prescriptions based on individual circumstances.

(4) Modify or fine-tune the exercise prescription. After exercising according to the prescription for a period of time, make further modifications or adjustments to the prescription based on the exerciser's physiological response and adaptation.

(5) Implement exercise prescriptions.

Exercise prescriptions require gradual, continuous, slow, long-duration, and endurance-oriented exercise, with data such as heart rate, blood pressure, and respiratory rate recorded. Regular follow-up visits to the hospital are necessary to revise the exercise prescription for optimal results. If muscle soreness persists for two or three days after exercise and has not returned to normal, it indicates that the joints and muscles have exceeded their capacity, and the amount of exercise should be reduced.

V. Exercise Prescription for Weight Loss

(I) Principles for Formulating Weight Loss Exercise Prescriptions

1. Safety must be ensured.

The intensity or load of exercise should be determined based on the degree of obesity, physical health, and cardiopulmonary function of the obese individual. Individualized approaches should be taken, and aerobic exercise should generally be the primary method. In short, exercise should be undertaken without harming physical health or affecting the growth and development of children and adolescents.

2. Possesses personalized characteristics

The type of exercise should be chosen based on the individual's interests and personality traits to ensure they are engaged and can maintain a long-term commitment. Children, in particular, are often curious and have low tolerance for stress, so the methods, content, and routes of their exercise should be varied. Ideally, it should be allowed to happen naturally and enjoyably; adult standards should not be applied to children.

3. There should be a target effect.

An exercise-based weight loss prescription should have specific target effects to motivate obese individuals to persist in their weight loss efforts. These target effects should include: a reduction in weight and body fat to a certain level after exercise; improved cardiovascular function and overall physical health; and no rebound in obesity levels within 3-6 months after stopping exercise.

4. Combine exercise with diet

In an exercise-based weight loss prescription, a dietary prescription should also be included, as combining exercise and diet will yield better results.

(II) Examples of Popular Weight Loss Exercise Prescriptions

1. Dietary Section

(1) Control total calorie intake

Substances that can provide energy to the body are called caloric substances, including carbohydrates, fats, and proteins. The calories provided by a diet for weight loss must be lower than the calories the body actually consumes; that is, a low-calorie diet must be provided to create a negative energy balance in the body.

(2) Moderate fat intake

Fat is the highest-energy source of calories; 1 gram of fat provides 9 kilocalories when burned in the body, compared to 4 kilocalories for carbohydrates and proteins. Therefore, fat intake should be limited. However, maintaining a moderate amount of fat in the diet can be beneficial for weight loss. This is because moderate amounts of fat can create a feeling of fullness, making it easier for dieters to accept low-calorie diets without feeling unbearably hungry. Reduced total calorie intake is often accompanied by insufficient intake of minerals and vitamins. Therefore, during weight loss, one should eat more fresh fruits, vegetables, and seafood. Fiber-rich foods (whole-wheat products, oats, etc.) provide a feeling of fullness without providing calories, and also reduce calorie absorption, making them good choices for weight loss.