Physical fitness refers to the human body's ability to have sufficient energy to engage in daily work, study, and entertainment without feeling tired, and at the same time have enough energy to enjoy leisure activities and adapt to unexpected situations.

Muscle strength refers to the force of muscle contraction when the limbs make voluntary movements (how to measure muscle strength?)

Muscular endurance refers to the ability of muscles to contract repeatedly or maintain a posture for a long time

Flexibility refers to the range of motion that a joint or a series of joints in the human body can produce.

Cardiorespiratory endurance refers to a person's ability to sustain physical activity. The functions of the heart, lungs and blood vessels play an important role in the distribution of oxygen and nutrients and the removal of waste from the body. Especially when performing activities of a certain intensity, good cardiopulmonary function is even more important. Specific distance running (or running-walking) test (1600m, 3000m), specific time running distance test (12-minute run), 20-meter round-trip running, step test, and cardio-respiratory index recovery index), etc., are auxiliary evaluation methods of cardiorespiratory endurance.

Body shape includes joint biomechanics, circumference of each part (upper limb circumference, lower limb circumference, trunk measurements), obesity

Specific here means that the goal must be clear (specific) and cannot be vague. Measurable goal measurability. The goals set must be measurable. The achievability of Attainable goals. A goal must be achievable, or achievable with hard work. Relevant goals must be related to other goals. Time-based goals must have clear deadlines. That is, a goal is meaningful only if it is achieved within a certain period of time.

1. Frenuency (training frequency): The training frequency is generally determined in units of "weeks", that is, how many times a week you train, such as 3 to 4 times a week. Frequency depends on many factors, including training type, training intensity, current training level, training goals, etc.

2. Intensity (training intensity): Generally speaking, all exercises can use a simple and universal indicator such as heart rate as a standard to measure training intensity. It is recommended to use a combination of high, medium and low-intensity aerobic exercise training methods. This stimulates different energy systems and avoids overtraining. For resistance/plyometric exercises, load volume, number of sets, reps, and set intervals can also be used as standards for measuring training intensity. The basic principle is to use enough weight. If you want to lose fat or increase endurance, you can choose to do more reps with a lighter load.

3. Type (training type): In a broad sense, it can be divided into cardiopulmonary exercises, resistance exercises, plyometric exercises, stretching exercises, special technical exercises, etc. In a narrow sense, it can be divided into certain sports in more detail, such as weightlifting, running, Cycling, swimming, elliptical machine, etc. Changing different training methods can avoid boredom and increase training enthusiasm.

4. Time (training time): that is, the amount of training and the training time that a training session lasts. There is no unified standard for this, it is determined based on your current training level and type of training. Novices who have just started doing aerobic exercise should take 15-20 minutes. If you have been training for a period of time, you can choose 30-60 minutes. If it is high-intensity interval training, keep it to 20-30 minutes. For strength training, if you want to exercise all the muscles of the body, it will take at least an hour, and for differentiated training, it may take less time.

Sports rehabilitation intervention

Clinician intervention