Individualized evaluation and training method

Abstract

The invention provides an individualized evaluation and training method. The individualized evaluation and training method comprises the following steps: evaluating a motion function and an injury risk; the evaluation method comprises the steps that group training personnel enable an evaluation object to complete specific actions and tests, quantitative scoring is carried out according to the action and test completion degree, and the total score can be divided into three scores, two scores, one score and zero score; evaluation contents include that two hands go over the top and lean back to touch the back, a vertical position body bends forwards to touch the ground and a vertical position rotates; evaluating physical fitness; evaluating physical quality; the strength quality: the strength can be simply converted into the strength producing capacity of a human body; speed quality: moving speed, action speed and reaction speed; sensitive quality: movement sensitivity, action sensitivity, reaction sensitivity and balance capability. The individualized evaluation and simplified functional motion evaluation method provided by the invention is a more convenient and rapid method and is used for evaluating the basic motion ability of an individual.

Description

Technical Field

[0001] The present invention relates to the field of individualized assessment, and in particular to an individualized assessment and training method. Background Art

[0002] Functional movement assessment is a systematic approach designed to analyze and quantify human movement performance.

[0003] Traditional assessment methods are often based on subjective observation and simple physical examinations. For example, when assessing joint range of motion, it relies solely on manual examination by doctors or coaches. This method has limited accuracy and cannot obtain detailed information such as internal muscle activity. In terms of training, general training programs cannot fully consider individual physiological and psychological differences.

[0004] Therefore, it is necessary to provide an individualized assessment to solve the above technical problems. Summary of the invention

[0005] The present invention provides an individualized assessment, which solves the problem that traditional assessment methods are often based on subjective observation and simple physical examination and cannot obtain detailed information such as internal muscle activities. In terms of training, universal training programs cannot fully consider individual physiological and psychological differences.

[0006] In order to solve the above technical problems, the present invention provides an individualized assessment method, comprising the following steps:

[0007] S1. Motor function and injury risk assessment;

[0008] S11. Evaluation method: The trainer makes the subject complete specific actions and tests, and gives quantitative scores based on the degree of completion of the actions and tests. The total scores can be divided into 3 points, 2 points, 1 point, and 0 points;

[0009] S12, Assessment content: Hands overhead, back-bend to touch the back, standing forward bend to touch the ground and standing rotation;

[0010] S2, physical fitness assessment;

[0011] S21. Physical fitness assessment;

[0012] S211. Strength quality: Strength can be simply described as the body's ability to produce force;

[0013] S212, speed quality: movement speed, action speed and reaction speed;

[0014] S213, Agility: Agility in movement, action, reaction and balance;

[0015] S214. Endurance: Endurance refers to the ability of the human body to continue exercising. Endurance can be divided into aerobic endurance and anaerobic endurance. There are two different expressions of the two: one is how long one can exercise, and the other is how fast one can exercise. Different expressions have completely different training methods.

[0016] S215, Flexibility: Flexibility is related to the range of motion of each part of the human body, which can be simply understood as the range of motion of the joints;

[0017] S3. Specific implementation methods of physical fitness assessment;

[0018] S311. Body mass index (BMI): reflects body shape. Body mass index = weight (kg) / height (m) squared, that is, BMI = Kg / m2;

[0019] S312, Skinfold thickness: reflects body fat content;

[0020] S32, physical fitness assessment methods;

[0021] S321, vertical jump test: reflects the explosive power of lower limb muscles;

[0022] S322, Grip strength and back strength test: reflects the upper limb strength and waist and back strength of the human body;

[0023] S323, step test: reflects cardiopulmonary endurance;

[0024] Objective: To evaluate cardiovascular system function and prevent sudden cardiac death during training.

[0025] Preferably, a score of 3 in S11 indicates that the overall motor function and joint function are good, and the risk of sports injury is low; a score of 2 indicates that the overall motor function and joint function are poor, and the risk of sports injury is high; and one should be especially vigilant about evaluators who score 0 or 1 in a single item, as this indicates that the risk of injury is very high when doing exercises similar to the test movements.

[0026] Preferably, in said S12, both hands are tilted back and touch the back:

[0027] Action essentials: Stand in a straddle position, raise your hands, stretch your body backward to the maximum extent, stretch your hands as far back as possible, move your body downward and backward to the maximum extent, and maintain the final movement for 1 second;

[0028] Standing forward bend touching the ground:

[0029] Action essentials: Stand in a straddle position, spread your hands shoulder-width apart, straighten your knees, bend your body to the maximum extent, move your hands as far as possible behind your body along the ground, and maintain the final movement for 1 second;

[0030] Standing rotation;

[0031] Key points of the movement: Stand in a straddle position, with your hands shoulder-width apart and your elbows straightened horizontally. Rotate your body to one side to the maximum extent, and also rotate your neck, head and face to the maximum extent. Then perform the same movement on the other side, and hold the final movement for 1 second.

[0032] Preferably, the moving speed in S212: the ability of the human body to move quickly, mainly represents the extreme speed performance in linear motion, and also represents the acceleration ability. Some sports require extreme speed, while some sports emphasize acceleration ability more.

[0033] Movement speed: The speed of punching, kicking and swinging is a good expression of movement speed. Movement speed is a macroscopic, whole-body coordination expression, while movement speed emphasizes the speed of local movement.

[0034] Reaction speed: Reaction speed refers to the human body's ability to judge the speed of external signals.

[0035] Preferably, the agility in S213 is the ability of the human body to quickly change the state of motion, which includes acceleration, deceleration, sudden stop, change of direction, forward running, backward running, horizontal running, and vertical running. Agility is a very advanced athletic quality, which almost comprehensively reflects strength and speed, and is one of the core qualities of most ball sports.

[0036] Agility: the ability of the human body to quickly change body posture and continuity of movement;

[0037] Responsiveness: Responsiveness refers to the ability of the human body to make correct actions after judging external signals;

[0038] Balance ability: The ability of the human body to maintain a stable posture and center of gravity, which exists both in a quiet state and in a state of motion. It can be considered the prerequisite for the performance of all the above agility qualities. As age increases, balance and stability become even more important.

[0039] Preferably, the scoring method of the step test in S423 is: 3 points for excellent cardiovascular function: step index above 67, 2 points for good cardiovascular function: step index 53-66, 1 point for poor cardiovascular function: step index 46-52, and 0 point for poor cardiovascular function: step index below 45.

[0040] An individualized training method comprises the following steps:

[0041] S1. Identify the problems and correction methods in the assessment contents of hands overhead back touch, standing forward flexion touch and standing rotation;

[0042] S2. Skinfold thickness in physical fitness assessment; physical fitness assessment methods; vertical jump height test; practical training methods for grip strength, back strength test and step test;

[0043] Preferably, the corrective training method of leaning back and touching the back with both hands overhead in S2 is: static stretching of chest muscles, abdominal muscles, and lower limb muscles, and leaning back and touching the back training is performed in pairs;

[0044] Corrective training methods for standing forward flexion and touching the ground: static stretching of the muscles behind the neck, chest and back muscles, waist muscles, and lower limb muscles, and standing forward flexion and touching the ground with the ball;

[0045] Corrective training methods for standing rotation: cervical spine flexibility training, thoracic spine flexibility training, standing ball rotation;

[0046] The training method of the skinfold thickness in S2 can be measured with a ruler or a caliper. The commonly used parts for measuring the skinfold thickness are the triceps brachii of the upper arm and the inferior angle of the scapula;

[0047] Practical training method for vertical jump height test: Use an electronic vertical jump meter for testing, or place a ruler to visually measure the vertical jump height. During the test, the subject stands on the vertical jump meter pedal and tries to jump vertically upward. Test twice and take the maximum value, which is recorded in centimeters.

[0048] Practical training method for grip strength and back strength testing: Use a grip dynamometer and a back dynamometer for testing.

[0049] Preferably, the step test method in S323 is a test using steps, a stopwatch and a metronome. The metronome can be replaced by an APP software downloaded from a mobile phone. During the test, the subject stands upright in front of the steps and moves up and down the steps according to the prompt sounds emitted by the metronome. When the metronome emits the first sound, one foot steps on the step, and when it emits the second sound, the other foot steps on the step with both legs straight. When it emits the third sound, the foot that first steps on the step steps down, and when it emits the fourth sound, the other foot steps down on the step. After repeating this for 3 minutes, the subject immediately sits quietly on a chair and records the pulse counts three times, 1 minute to 1 and a half minutes, 2 minutes to 2 and a half minutes, and 3 minutes to 3 and a half minutes after the movement stops.

[0050] Compared with related technologies, the individualized assessment provided by the present invention has the following beneficial effects:

[0051] The present invention provides an individualized assessment. The simplified functional movement assessment is a more convenient and rapid method for assessing an individual's basic motor ability. It includes three basic movements: leaning back with both hands overhead to touch the back, standing forward bending to touch the ground, and standing rotation. During the assessment process, a scoring system is used to score each movement pattern, and the individual's functional level and potential motor limitations are determined based on the comprehensive score. The purpose is to help trainers assess the functionality of the motor system and provide targeted training programs for improving motor ability and preventing sports injuries. BRIEF DESCRIPTION OF THE DRAWINGS

[0052] Figure 1 A schematic diagram of a preferred embodiment of an individualized evaluation method provided by the present invention;

[0053] Figure 2 A structural schematic diagram of a preferred embodiment of an individualized training method provided by the present invention. DETAILED DESCRIPTION

[0054] The present invention will be further described below in conjunction with the accompanying drawings and implementation modes.

[0055] First embodiment

[0056] Please refer to Figure 1 ,in, Figure 1 A schematic diagram of a preferred embodiment of an individualized evaluation method provided by the present invention. An individualized evaluation method comprises the following steps:

[0057] S1. Motor function and injury risk assessment;

[0058] S11. Evaluation method: The trainer makes the subject complete specific actions and tests, and gives quantitative scores based on the degree of completion of the actions and tests. The total scores can be divided into 3 points, 2 points, 1 point, and 0 points;

[0059] S12, Assessment content: Hands overhead, back-bend to touch the back, standing forward bend to touch the ground and standing rotation;

[0060] S2, physical fitness assessment;

[0061] S21. Physical fitness assessment;

[0062] S211. Strength quality: Strength can be simply described as the body's ability to produce force;

[0063] S212, speed quality: movement speed, action speed and reaction speed;

[0064] S213, Agility: Agility in movement, action, reaction and balance;

[0065] S214. Endurance: Endurance refers to the ability of the human body to continue exercising. Endurance can be divided into aerobic endurance and anaerobic endurance. There are two different expressions of the two: one is how long one can exercise, and the other is how fast one can exercise. Different expressions have completely different training methods.

[0066] S215, Flexibility: Flexibility is related to the range of motion of each part of the human body, which can be simply understood as the range of motion of the joints;

[0067] S3. Specific implementation methods of physical fitness assessment;

[0068] S311. Body mass index (BMI): reflects body shape. Body mass index = weight (kg) / height (m) squared, that is, BMI = Kg / m2;

[0069] S312, Skinfold thickness: reflects body fat content;

[0070] S32, physical fitness assessment methods;

[0071] S321, vertical jump test: reflects the explosive power of lower limb muscles;

[0072] S322, Grip strength and back strength test: reflects the upper limb strength and waist and back strength of the human body;

[0073] S323, step test: reflects cardiopulmonary endurance;

[0074] Objective: To evaluate cardiovascular system function and prevent sudden cardiac death during training.

[0075] A score of 3 in S11 indicates that the overall motor function and joint function are good, and the risk of sports injury is low; a score of 2 indicates that the overall motor function and joint function are poor, and the risk of sports injury is high; especially, one should be wary of evaluators who score 0 or 1 in a single item, as this indicates a high risk of injury when doing exercises similar to the test movements.

[0076] The hands in S12 are tilted back and touched to the back:

[0077] Action essentials: Stand in a straddle position, raise your hands, stretch your body backward to the maximum extent, stretch your hands as far back as possible, move your body downward and backward to the maximum extent, and maintain the final movement for 1 second;

[0078] Standing forward bend touching the ground:

[0079] Action essentials: Stand in a straddle position, spread your hands shoulder-width apart, straighten your knees, bend your body to the maximum extent, move your hands as far as possible behind your body along the ground, and maintain the final movement for 1 second;

[0080] Standing rotation;

[0081] Key points of the movement: Stand in a straddle position, with your hands shoulder-width apart and your elbows straightened horizontally. Rotate your body to one side to the maximum extent, and also rotate your neck, head and face to the maximum extent. Then perform the same movement on the other side, and hold the final movement for 1 second.

[0082] The scoring criteria for the hands-over-the-head back-touching in S12 are as follows:

[0083] 3 points: Both elbows are abducted to form a plane, the angle between the plane and the ground is less than 70 degrees, the upper limbs and the trunk are in a straight line when using bare hands, and the angle between the upper back and the ground is less than 70 degrees;

[0084] 2 points: The elbows cannot form a plane when abducted (the angle between the elbows is between 150 and 180 degrees), and the angle between the upper back and the ground is greater than 70 degrees; when barehanded, the upper limbs and trunk cannot be in a straight line (the angle is between 150 and 180 degrees);

[0085] 1 point: The elbows cannot form a plane when abducted (the angle between the elbows is less than 150 degrees), and the angle between the upper back and the ground is greater than 70 degrees; when barehanded, the upper limbs and trunk cannot be in a straight line (the angle is less than 150 degrees);

[0086] 0 points: Unable to complete the movement or pain occurs during the movement.

[0087] Significance: This movement reflects the maximum extension range of the human body and the maximum range of motion of both upper limbs.

[0088] The S12 neutral forward flexion touchdown test is scored as follows:

[0089] 3 points: When using bare hands, observe the distance between the fingertips and the heels (between 0 and 10 cm), the angle between the sacral and coccygeal planes and the vertical line is less than 70 degrees, the lower back curve is not smooth, and the lumbar spine is excessively curved;

[0090] 2 points: When using bare hands, observe the distance between the fingertips of both hands and the heels, the angle between the sacral and coccygeal planes and the vertical line is less than 70 degrees, the lower back curve is not smooth, and the lumbar spine is excessively curved;

[0091] 1 point: When using bare hands, the fingertips of both hands do not touch the heels, and the lower back curve is obviously interrupted and angled;

[0092] 0 points: Unable to complete the movement or pain occurs during the movement.

[0093] Significance of movement: This movement reflects the maximum flexion range of the waist and hip and the flexibility of the posterior structure of the lower limbs.

[0094] The scoring criteria for the S12 neutral rotation are as follows:

[0095] 3 points: When using bare hands, the rotation angle between the arms and the vertical line of the body is greater than 70 degrees, and the rotation angle of the head and face plane based on the direction of the nose tip is greater than 150 degrees;

[0096] 2 points: When using bare hands, observe the rotation angle of the arms to the vertical line of the body at 50-70 degrees, and the rotation angle of the head and face plane with the nose tip as the standard at 120-150 degrees. Can the back remain straight? There is any tilt;

[0097] 1 point: When using bare hands, the rotation angle between the arms and the vertical line of the body is less than 50 degrees, the rotation angle of the head and face plane based on the direction of the nose tip is less than 120 degrees, and the terminal movement cannot maintain stability;

[0098] 0 points: Unable to complete the movement or pain occurs during the movement.

[0099] Movement significance: This movement reflects the maximum rotation range of the body.

[0100] The moving speed in S212 refers to the ability of the human body to move quickly, which mainly represents the extreme speed performance in linear motion and also represents the acceleration ability. Some sports require extreme speed, while some sports emphasize acceleration ability.

[0101] Movement speed: The speed of punching, kicking and swinging is a good expression of movement speed. Movement speed is a macroscopic, whole-body coordination expression, while movement speed emphasizes the speed of local movement.

[0102] Reaction speed: Reaction speed refers to the human body's ability to judge the speed of external signals.

[0103] The agility of movement in S213 refers to the ability of the human body to quickly change the state of movement, which includes acceleration, deceleration, sudden stop, change of direction, forward running, backward running, horizontal running, and vertical running. Agility of movement is a very advanced athletic quality that almost comprehensively reflects strength and speed, and is one of the core qualities of most ball sports.

[0104] Agility: the ability of the human body to quickly change body posture and continuity of movement;

[0105] Responsiveness: Responsiveness refers to the ability of the human body to make correct actions after judging external signals;

[0106] Balance ability: The ability of the human body to maintain a stable posture and center of gravity, which exists both in a quiet state and in a state of motion. It can be considered the prerequisite for the performance of all the above agility qualities. As age increases, balance and stability become even more important.

[0107] The scoring method of the step test in S423 is: 3 points for excellent cardiovascular function: step index above 67, 2 points for good cardiovascular function: step index 53-66, 1 point for poor cardiovascular function: step index 46-52, and 0 point for poor cardiovascular function: step index below 45.

[0108] Applicable objects and scenarios

[0109] The simplified functional movement assessment is a quick and simple assessment method that is suitable for a variety of scenarios and subjects, mainly including:

[0110] Primary Screening: In sports training, used as a preliminary screening tool to quickly identify an individual's basic motor abilities.

[0111] Daily Monitoring: Suitable for individuals or groups to conduct regular self-monitoring to track small changes in sports performance and body function.

[0112] Rehabilitation Process: During rehabilitation therapy, it serves as an auxiliary tool to help physical therapists or rehabilitation professionals monitor the patient's recovery progress.

[0113] Work Environment: In work environments that require physical labor, it is used to assess employees' physical functions and work capabilities and prevent work-related injuries.

[0114] Military and Emergency Services: Used in military training or emergency services to assess the physical readiness and functional capabilities of personnel in short bursts.

[0115] Compared with related technologies, the individualized assessment provided by the present invention has the following beneficial effects:

[0116] The present invention provides an individualized assessment. The simplified functional movement assessment is a more convenient and rapid method for assessing an individual's basic motor ability. It includes three basic movements: leaning back with both hands overhead to touch the back, standing forward bending to touch the ground, and standing rotation. During the assessment process, a scoring system is used to score each movement pattern, and the individual's functional level and potential motor limitations are determined based on the comprehensive score. The purpose is to help trainers assess the functionality of the motor system and provide targeted training programs for improving motor ability and preventing sports injuries.

[0117] Second embodiment

[0118] Please refer to Figure 2 Based on the individualized training method provided by the first embodiment of the present application, the second embodiment of the present application proposes another individualized training method. The second embodiment is only a preferred method of the first embodiment, and the implementation of the second embodiment will not affect the independent implementation of the first embodiment.

[0119] Specifically, the difference of the individualized training method provided in the second embodiment of the present application is that the individualized training method includes the following steps:

[0120] S1. Identify the problems and correction methods in the assessment contents of hands overhead back touch, standing forward flexion touch and standing rotation;

[0121] S2. Skinfold thickness in physical fitness assessment; physical fitness assessment methods; vertical jump height test; practical training methods for grip strength, back strength test and step test;

[0122] The corrective training method for leaning back and touching the back with both hands overhead in S2 is: static stretching of the chest muscles, abdominal muscles, and lower limb muscles, and leaning back and touching the back training is performed in pairs;

[0123] Corrective training methods for standing forward flexion and touching the ground: static stretching of the muscles behind the neck, chest and back muscles, waist muscles, and lower limb muscles, and standing forward flexion and touching the ground with the ball;

[0124] Corrective training methods for standing rotation: cervical spine flexibility training, thoracic spine flexibility training, standing ball rotation;

[0125] The training method of the skinfold thickness in S2 is as follows: it can be measured with a ruler or a caliper. The commonly used parts for measuring the skinfold thickness are the triceps brachii of the upper arm (representing the limbs, the skin behind the upper arm) and the inferior angle of the scapula (representing the body, the skin below the scapula);

[0126] Practical training method for vertical jump height test: Use an electronic vertical jump meter for testing, or place a ruler to visually measure the vertical jump height. During the test, the subject stands on the vertical jump meter pedal and tries to jump vertically upward. Test twice and take the maximum value, which is recorded in centimeters.

[0127] Practical training method for grip strength and back strength testing: Use a grip dynamometer and a back dynamometer for testing.

[0128] The step test method in S323 is to use steps (the height of the step for men is 30 cm, and the height of the step for women is 25 cm), a stopwatch (using a heart rate monitor) and a metronome (frequency is 120 times / minute). The metronome can be replaced by an APP software downloaded by a mobile phone. During the test, the subject stands upright in front of the steps and moves up and down the steps according to the prompt sounds emitted by the metronome. When the metronome emits the first sound, one foot steps on the step, and at the second sound, the other foot steps on the step with both legs straight. At the third sound, the foot that first steps on the step steps down, and at the fourth sound, the other foot steps on the step. After repeating this for 3 minutes, the subject immediately sits quietly on a chair and records the pulse count three times from 1 minute to 1 and a half minutes, 2 minutes to 2 and a half minutes, and 3 minutes to 3 and a half minutes after the exercise stops.

[0129] Precautions

[0130] 1. Principle of Prioritizing Pain

[0131] If you feel pain when completing the assessment movements (any test with a score of 0), you need to seek help from a physician to conduct appropriate clinical medical examinations of your upper limbs, trunk, and lower limbs. Once it is determined to be safe, take appropriate intervention measures (mainly rehabilitation treatment) and re-take the screening test after 2 weeks.

[0132] 2. Principle of progressive action evaluation

[0133] Corrective exercises need to consider the principle of progressive movement levels and be corrected in the following order: motor ability examination is placed first, followed by motor function assessment, and finally sports performance assessment.

[0134] 3. Correction is carried out in order from low to high scores within the hierarchy, reflecting the principle of eliminating the biggest anomaly

[0135] (1) Movement level principle for sports ability examination and correction training

[0136] Dysfunctional, pain-free flexion and supination movement patterns should be addressed first because they reflect the body's most basic sagittal plane movement function.

[0137] Rotational dysfunction, pain-free movement patterns should be addressed next because they reflect the body's most commonly used horizontal plane movement function.

[0138] The scoliotic dysfunctional, pain-free movement pattern should be addressed last, reflecting the body's motor function in the frontal plane.

[0139] (2) Movement hierarchy principle for sports performance assessment and correction

[0140] Finally, it is the sports performance assessment. The breathing pattern should be considered first, followed by the cardiorespiratory endurance performance reflected by cardiovascular function, then the lower limb strength, speed, agility, acceleration, deceleration, and change of direction skills reflected in the shuttle run, and finally the bear crawl test that reflects the overall quality.

[0141] Key points of the movement: Kneel on all fours, lift your knees off the ground, and crawl forward alternately with your hands and feet.

[0142] Action significance: This test can reflect the overall physical fitness, and can reflect the muscle endurance and explosive power of the upper and lower limbs, as well as cardiopulmonary endurance;

[0143] (4) Corrective training design principle - step-by-step principle

[0144] What needs to be considered is the nature of the movement, that is, to follow the step-by-step training idea of ​​basic flexibility correction - basic stability correction - movement pattern (functional strength) correction - movement pattern integration.

[0145] The conventional training group followed the following plan:

[0146] Adaptive training for 2 weeks (weeks 1-2), basic training for 3 weeks (weeks 3-5), adjustment training for 1 week (week 6), intensive training (weeks 7-8), adjustment training (week 9), pre-exam training (week 10):

[0147] Each group of people will receive stratified training:

[0148] Group A: Training according to the general training plan

[0149] Group B: Poor and medium groups, according to dormitory training + playground equipment training + auxiliary training

[0150] Group C: The failing group performed high-intensity interval running + pursuit running + acceleration running, paying attention to controlling heart rate.

[0151] Group D: The abnormal body composition group was treated with alternating high-intensity interval training (HIIT) and aerobic medium- and low-intensity training (such as push-ups, pull-ups, jogging and sit-ups).

[0152] Group E: Refer to Groups B and C for endurance and upper limb strength training

[0153] Compared with the related art, the individualized training method provided by the present invention has the following beneficial effects:

[0154] The present invention provides an individualized training method. Corrective training should be sequential, and each step has a different focus. The first purpose of corrective training is flexibility, which aims to make basic body activities unrestricted. The second focus is stability, that is, to allow the body to have better movement control. The third is the retraining of movement patterns, which focuses on functional strength movement training in order to enable the body to better use its own flexibility and stability.

[0155] The above descriptions are merely embodiments of the present invention and are not intended to limit the patent scope of the present invention. Any equivalent structure or equivalent process transformation made using the contents of the present invention specification and drawings, or directly or indirectly applied in other related technical fields, are also included in the patent protection scope of the present invention.

Claims

1. An individualized assessment method, characterized in that: The following steps are involved: S1. Motor function and injury risk assessment; S11. Evaluation method: The trainer makes the subject complete specific actions and tests, and gives quantitative scores based on the degree of completion of the actions and tests. The total scores can be divided into 3 points, 2 points, 1 point, and 0 points; S12, Assessment content: Hands overhead, back-bend to touch the back, standing forward bend to touch the ground and standing rotation; S2, physical fitness assessment; S21. Physical fitness assessment; S211. Strength quality: Strength can be simply described as the body's ability to produce force; S212, speed quality: movement speed, action speed and reaction speed; S213, Agility: Agility in movement, action, reaction and balance; S214. Endurance: Endurance refers to the ability of the human body to continue exercising. Endurance can be divided into aerobic endurance and anaerobic endurance. There are two different expressions of the two: one is how long one can exercise, and the other is how fast one can exercise. Different expressions have completely different training methods. S215, Flexibility: Flexibility is related to the range of motion of each part of the human body, which can be simply understood as the range of motion of the joints; S3. Specific implementation methods of physical fitness assessment; S311. Body mass index (BMI): reflects body shape. Body mass index = weight (kg) / height (m) squared, that is, BMI = Kg / m2; S312, Skinfold thickness: reflects body fat content; S32, physical fitness assessment methods; S321, vertical jump test: reflects the explosive power of lower limb muscles; S322, Grip strength and back strength test: reflects the upper limb strength and waist and back strength of the human body; S323, step test: reflects cardiopulmonary endurance; Objective: To evaluate cardiovascular system function and prevent sudden cardiac death during training.

2. The individualized assessment method according to claim 1, characterized in that: A score of 3 in S11 indicates that the overall motor function and joint function are good, and the risk of sports injury is low; a score of 2 indicates that the overall motor function and joint function are poor, and the risk of sports injury is high; Be especially vigilant about evaluators who score 0 or 1 in a single item, as this indicates a high risk of injury when doing exercises similar to the test movements.

3. The individualized assessment method according to claim 1, characterized in that: The hands in S12 are tilted back and touched to the back: Action essentials: Stand in a straddle position, raise your hands, stretch your body backward to the maximum extent, stretch your hands as far back as possible, move your body downward and backward to the maximum extent, and maintain the final movement for 1 second; Standing forward bend touching the ground: Action essentials: Stand in a straddle position, spread your hands shoulder-width apart, straighten your knees, bend your body to the maximum extent, move your hands as far as possible behind your body along the ground, and maintain the final movement for 1 second; Standing rotation; Key points of the movement: Stand in a straddle position, with your hands shoulder-width apart and your elbows straightened horizontally. Rotate your body to one side to the maximum extent, and also rotate your neck, head and face to the maximum extent. Then perform the same movement on the other side, and hold the final movement for 1 second.

4. The individualized assessment method according to claim 1, characterized in that: The moving speed in S212 refers to the ability of the human body to move quickly, which mainly represents the extreme speed performance in linear motion and also represents the acceleration ability. Some sports require extreme speed, while some sports emphasize acceleration ability. Movement speed: The speed of punching, kicking and swinging is a good expression of movement speed. Movement speed is a macroscopic, whole-body coordination expression, while movement speed emphasizes the speed of local movement. Reaction speed: Reaction speed refers to the human body's ability to judge the speed of external signals.

5. The individualized assessment method according to claim 1, characterized in that: The agility of movement in S213 refers to the ability of the human body to quickly change the state of movement, which includes acceleration, deceleration, sudden stop, change of direction, forward running, backward running, horizontal running, and vertical running. Agility of movement is a very advanced athletic quality that almost comprehensively reflects strength and speed, and is one of the core qualities of most ball sports. Agility: the ability of the human body to quickly change body posture and continuity of movement; Responsiveness: Responsiveness refers to the ability of the human body to make correct actions after judging external signals; Balance ability: The ability of the human body to maintain a stable posture and center of gravity, which exists both in a quiet state and in a state of motion. It can be considered the prerequisite for the performance of all the above agility qualities. As age increases, balance and stability become even more important.

6. The individualized assessment method according to claim 1, characterized in that: The scoring method of the step test in S423 is: 3 points for excellent cardiovascular function: step index above 67, 2 points for good cardiovascular function: step index 53-66, 1 point for poor cardiovascular function: step index 46-52, and 0 point for poor cardiovascular function: step index below 45.

7. An individualized training method, characterized in that: The following steps are involved: S1. Identify the problems and correction methods in the assessment contents of hands overhead back touch, standing forward flexion touch and standing rotation; S2. Skin fold thickness in physical fitness assessment; physical quality assessment methods; vertical jump height test; practical training methods for grip strength, back strength test and step test.

8. The individualized training method according to claim 7, characterized in that: The corrective training method for leaning back and touching the back with both hands overhead in S2 is: static stretching of the chest muscles, abdominal muscles, and lower limb muscles, and leaning back and touching the back training is performed in pairs; Corrective training methods for standing forward flexion and touching the ground: static stretching of the muscles behind the neck, chest and back muscles, waist muscles, and lower limb muscles, and standing forward flexion and touching the ground with the ball; Corrective training methods for standing rotation: cervical spine flexibility training, thoracic spine flexibility training, standing ball rotation; The training method of the skinfold thickness in S2 can be measured with a ruler or a caliper. The commonly used parts for measuring the skinfold thickness are the triceps brachii of the upper arm and the inferior angle of the scapula; Practical training method for vertical jump height test: Use an electronic vertical jump meter for testing, or place a ruler to visually measure the vertical jump height. During the test, the subject stands on the vertical jump meter pedal and tries to jump vertically upward. Test twice and take the maximum value, which is recorded in centimeters. Practical training method for grip strength and back strength testing: Use a grip dynamometer and a back dynamometer for testing.

9. The individualized assessment method according to claim 7, characterized in that: The step test method in S323 is to use steps, a stopwatch and a metronome for testing. The metronome can be replaced by an APP software downloaded from a mobile phone. During the test, the subject stands upright in front of the steps and moves up and down the steps according to the prompt sounds of the metronome. When the metronome sounds the first time, one foot steps on the step, and when it sounds the second time, the other foot steps on the step with both legs straight. When it sounds the third time, the foot that first steps on the step steps down, and when it sounds the fourth time, the other foot steps on the step. After repeating this for 3 minutes, the subject immediately sits quietly on a chair and records the pulse counts three times, 1 minute to 1 and a half minutes, 2 minutes to 2 and a half minutes, and 3 minutes to 3 and a half minutes after the movement stops.

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