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<div class="bodystyle textHeader">
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<div class="bj-img02">
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<div class="bj-empyt-chapter"></div>
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<div class="bj-text">
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<p>
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体能是促进健康、助力技能掌握与职业发展的基础。一般体能保障日常生活中同学们的基本活动，促进机体健康；专项体能为专项运动的学习提供保障；职业体能为相应职业发展发挥助推作用，从而提升职业发展水平。本单元聚焦一般体能和职业体能的学练，专项体能相关内容放在了拓展模块的各专项运动之中。体能锻炼要讲究科学的方法，要有系统性、针对性。不同的人有不一样的体能基础。体能一方面受遗传因素影响，另一方面要依靠后天锻炼。正处于青春期阶段的中职学生，需要科学精准地锻炼体能、强健体魄，为将来所从事的职业储备重要力量，为祖国的建设做出应有的贡献。
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</p>
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<p>
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通过系统学练，同学们可以了解不同类型体能的特点与锻炼要求，确定适合自己的针对性体能锻炼方案，坚持不懈，精准锻炼，有效提升体能发展水平。
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</p>
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</div>
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</div>
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</div>
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</div>
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</div>
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<!-- 42 -->
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<div class="page-box" page="53">
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<div v-if="showPageList.indexOf(53) > -1">
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<div class="header-even">
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<span class="sub-page">042</span>
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<div class="line-page"></div>
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<span class="book-title">体育与健康</span>
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</div>
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<div class="bodystyle">
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<h3 id="c010">专题一 一般体能</h3>
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<div class="bk-ztgs">
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<p class="bj1-ztgs">学习目标</p>
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<p class="block">
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1.了解和掌握一般体能的概念、意义、构成要素、训练及评估方法。
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</p>
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<p class="block">
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2.学会根据自身情况，并结合相关要求，制订个性化的一般体能训练计划，并付诸实践。
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</p>
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<p class="block">3.进行日常体能训练实践，养成终身体育的理念。</p>
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</div>
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<div class="bk-ztgs">
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<p class="bj1-ztgs qjdrIocn">
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情境导入
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<svg class="read-aloud" readId="qjdr01" xmlns="http://www.w3.org/2000/svg" width="14.24" height="19.987"
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viewBox="0 0 14.24 19.987">
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<g transform="translate(-227.018 -96)">
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<path class="a"
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d="M356,108.792h0a4.009,4.009,0,0,0,4-4V100a4.009,4.009,0,0,0-4-4h0a4.009,4.009,0,0,0-4,4v4.8A4.009,4.009,0,0,0,356,108.792Z"
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transform="translate(-121.859)" />
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<path class="a"
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d="M241.249,456.342a.8.8,0,1,0-1.579-.245,5.6,5.6,0,0,1-11.063,0,.8.8,0,1,0-1.579.245,7.145,7.145,0,0,0,6.311,6.041v2.446h-2.4a.8.8,0,0,0,0,1.6h6.4a.8.8,0,0,0,0-1.6h-2.4v-2.446A7.145,7.145,0,0,0,241.249,456.342Z"
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transform="translate(0 -350.438)" />
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</g>
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</svg>
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</p>
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<p class="block" id="qjdr01">
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一定有不少同学喜欢足球、篮球、排球、网球、游泳、中长跑等体育项目，也经常在电视上看到运动健儿们为荣誉而奋力拼搏，并常常惊叹于他们卓越的技术。同学们有没有观察到一个现象？一些运动员在比赛的前半节遥遥领先，但在后半节却被反超，你们知道这是为什么吗？其中一个重要原因是这些运动员尽管拥有较好的技术，却缺少一般体能储备，导致在比赛的后半节发挥不出自己应有的水平，最终失败。所以能摘得桂冠的运动员不仅要有娴熟的运动技能，还要有强大的一般体能。那么，如何才能提高一般体能呢？让我们通过本专题的学习来一探究竟。
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</p>
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</div>
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<p>
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一般体能与人体健康密切相关，是指个人除足以胜任日常工作外，还能有余力休闲娱乐，以及能应付压力与突如其来的变化的身体适应能力。良好的一般体能对于提高学习和工作效率、参与休闲娱乐活动、过积极且有活力的生活有着重要意义。
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</p>
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<h4 id="d037">一、一般体能的评价</h4>
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<p>
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在进行一般体能训练之前，首先要对自己的一般体能进行评价，以了解自身的体能现状，制订适合自己的体能锻炼计划。根据《国家学生体质健康标准（2014
|
年修订）》的相关测试内容和标准，同学们可以评估自身的体能状况。评估时要注意根据自身的身体基础参与测试，遵守相关要求，认真对待。
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</p>
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</div>
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</div>
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</div>
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<!-- 43 -->
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<div class="page-box" page="54">
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<div v-if="showPageList.indexOf(54) > -1">
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<div class="header-odd">
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<span class="mk">基础模块</span>
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<span class="sub">第二单元</span>
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<span class="sub-title">体能发展</span>
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<div class="line-page"></div>
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<span class="sub-page">043</span>
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</div>
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<div class="bodystyle">
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<p><span class="bj-zyz">做一做</span></p>
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<p class="img-2">
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表2-1-1
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《国家学生体质健康标准（2014年修订）》的评价指标与权重（高中阶段）
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</p>
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<div class="tablePublic">
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<table>
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<thead>
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<tr>
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<th>评价指标</th>
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<th>权重</th>
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<th>基础体能维度</th>
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<th>你的成绩</th>
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</tr>
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</thead>
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<tbody>
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<tr>
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<td>体重指数（BMI）</td>
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<td>15%</td>
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<td>身体成分</td>
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<td>
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<textarea class="table-text" rows="1" v-model="chapter002.textBybItem1"
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@change="setBookQuestion"></textarea>
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</td>
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</tr>
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<tr>
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<td>肺活量</td>
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<td>15%</td>
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<td>心肺耐力</td>
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<td>
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<textarea class="table-text" rows="1" v-model="chapter002.textBybItem2"
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@change="setBookQuestion"></textarea>
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</td>
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</tr>
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<tr>
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<td>50 米跑</td>
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<td>20%</td>
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<td>速度</td>
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<td>
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<textarea class="table-text" rows="1" v-model="chapter002.textBybItem3"
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@change="setBookQuestion"></textarea>
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</td>
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</tr>
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<tr>
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<td>坐位体前屈</td>
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<td>10%</td>
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<td>柔韧性</td>
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<td>
|
<textarea class="table-text" rows="1" v-model="chapter002.textBybItem4"
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@change="setBookQuestion"></textarea>
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</td>
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</tr>
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<tr>
|
<td>立定跳远</td>
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<td>10%</td>
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<td>爆发力</td>
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<td>
|
<textarea class="table-text" rows="1" v-model="chapter002.textBybItem5"
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@change="setBookQuestion"></textarea>
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</td>
|
</tr>
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<tr>
|
<td>引体向上（男）/1 分钟仰卧起坐（女）</td>
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<td>10%</td>
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<td>肌肉耐力</td>
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<td>
|
<textarea class="table-text" rows="1" v-model="chapter002.textBybItem6"
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@change="setBookQuestion"></textarea>
|
</td>
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</tr>
|
<tr>
|
<td>1000 米跑（男）/800 米跑（女）</td>
|
<td>20%</td>
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<td>心肺耐力</td>
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<td>
|
<textarea class="table-text" rows="1" v-model="chapter002.textBybItem7"
|
@change="setBookQuestion"></textarea>
|
</td>
|
</tr>
|
</tbody>
|
</table>
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|
<div class="table-bottom">
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<div class="score" v-if="!isShowScore1">
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您的得分：<span style="color: red">请提交后查看！</span>
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</div>
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<div class="score" v-if="isShowScore1">
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您的得分：
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<span style="color: red">{{ chapter002.score2 }}</span>
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</div>
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<div class="btn">
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<span @click="submit()">提交</span>
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<span @click="resetData()">重做</span>
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</div>
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</div>
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<p>
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注：体重指数（BMI）=体重（kg）/身高<sup>2</sup>
|
（m<sup>2</sup>）；评分标准请参考《国家学生体质健康标准（2014
|
年修订）》。
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</p>
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</div>
|
<h4 id="d038">二、一般体能训练计划的制订</h4>
|
<p>
|
在学习每个要素的具体训练方法之前，首先应了解一般体能训练计划的制订方法，
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具体步骤如下。
|
</p>
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<h5 id="e061">（一）分析需求，设定目标</h5>
|
<p>
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首先，应根据自己的体能测试结果，分析自己的不足之处，找出需要进一步发展的方面。其次，要结合自身特点、兴趣爱好以及项目特点等因素确定自己的训练目标。
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</p>
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<h5 id="e062">（二）确定练习动作和练习方式</h5>
|
<p>
|
根据需求分析结果和设定目标，选择合适的练习方式。例如，以提高立定跳远成绩为目标的一般体能训练计划，可以选择训练力量、爆发力等练习方式。
|
</p>
|
<h5 id="e063">（三）确定锻炼的频率、强度和持续时间</h5>
|
<p><b>1.频率</b></p>
|
<p>
|
频率指每日或每周锻炼的次数。不同的一般体能训练频率由训练内容决定，如柔韧性、协调性、平衡能力的练习可以每天一次；力量、速度、心肺耐力的练习可以每周
|
3～4 次（隔日锻炼）。
|
</p>
|
<p><b>2.强度</b></p>
|
<p>
|
强度指身体练习对人体生理刺激的程度，一般以运动中的心率占最大心率的百分比来表示。在实际运动中，以保持
|
60%～80%
|
最大心率强度为宜。对于力量练习，常采用负荷的重量、练习的组数、每组的重复次数来控制强度。
|
</p>
|
</div>
|
</div>
|
</div>
|
<!-- 44 -->
|
<div class="page-box" page="55">
|
<div v-if="showPageList.indexOf(55) > -1">
|
<div class="header-even">
|
<span class="sub-page">044</span>
|
<div class="line-page"></div>
|
<span class="book-title">体育与健康</span>
|
</div>
|
<div class="bodystyle">
|
<p><b>3.持续时间</b></p>
|
<p>
|
持续时间指每次练习的时间。有氧运动的时间一般保持 30～40
|
分钟为宜。力量练习中，持续的时间则依据每组的重复次数和组数而定。
|
</p>
|
<h5 id="e064">（四）训练的顺序</h5>
|
<p>
|
一般体能训练需要遵循自上而下、先易后难、先小强度后大强度的练习顺序。如先进行强度较小、时间较短的灵敏性、协调性、平衡能力的锻炼，再进行强度较大、时间较长的力量、速度、心肺耐力的训练。
|
</p>
|
<h4 id="d039">三、一般体能的训练方法</h4>
|
<h5 id="e065">（一）力量</h5>
|
<p>
|
力量是指人体神经肌肉系统在工作时克服内外阻力的能力。内部阻力包括体重、心肺承受力、肌肉的黏滞力和各肌肉间的对抗力等；外部阻力包括物体的重量、支撑反作用力、摩擦力以及空气或水的阻力等。
|
</p>
|
<p><b>1.力量的分类</b></p>
|
<p>力量主要包括肌肉耐力、肌肉力量和爆发力。</p>
|
<p>
|
肌肉耐力是指肌肉在一定负荷下长时间保持收缩的能力，可用肌肉克服某一固定负荷的最多重复次数（动力性运动）或最长时间（静力性运动）来表示。
|
</p>
|
<p>
|
肌肉力量是指肌肉紧张或收缩时对抗阻力的能力，可用肌肉收缩时所能克服的最大阻力负荷来表示。
|
</p>
|
<p>
|
爆发力是指单位时间内产生力量的能力，也就是在特定负荷下使身体快速获得速度的加速能力。
|
</p>
|
<p><b>2.力量的训练方法</b></p>
|
<p>力量训练必须遵循超负荷原则、针对性原则、渐进性原则。</p>
|
<p>
|
肌肉耐力和肌肉力量的增强主要通过抗阻训练来完成。抗阻训练是一种依靠自身力量克服一切外界阻力的运动。阻力（或助力）可来自他人、自身、重力、专门器械、杠铃、弹力带等，主要包括静力性练习和动力性练习。
|
</p>
|
<p>
|
爆发力训练以间歇性训练为主，训练形式分为上肢爆发力（如投掷类）和下肢爆发力（如原地跳、立定跳、反向跳、跳跃、跳箱、跳深）及躯干爆发力（如团身跳）等模式。在每周的训练中，四肢训练、躯干训练要交替安排。通常不建议在一次训练中安排两种爆发力训练，可以把肌肉耐力或肌肉力量训练与爆发力训练结合起来。
|
</p>
|
<p>
|
科学的训练计划可以有效地提高肌肉耐力、肌肉力量和爆发力。以提高一般体能为主的训练，可参照以下训练原则制订计划（见表2-1-2）。
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</p>
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</div>
|
</div>
|
</div>
|
<!-- 45 -->
|
<div class="page-box" page="56">
|
<div v-if="showPageList.indexOf(56) > -1">
|
<div class="header-odd">
|
<span class="mk">基础模块</span>
|
<span class="sub">第二单元</span>
|
<span class="sub-title">体能发展</span>
|
<div class="line-page"></div>
|
<span class="sub-page">045</span>
|
</div>
|
<div class="bodystyle">
|
<p class="img-2">表2-1-2 力量训练计划的制订原则</p>
|
<p class="center">
|
<img class="img-a" alt="" src="../../image/0058-1.jpg" />
|
</p>
|
<!-- <div class="tablePublic">
|
<table>
|
<thead>
|
<tr>
|
<th>力量类型</th>
|
<th>频率及时间</th>
|
<th>负荷强度</th>
|
<th>组数</th>
|
<th>间歇时间</th>
|
</tr>
|
</thead>
|
<tbody>
|
<tr>
|
<td>肌肉耐力</td>
|
<td class="tl">
|
2~3次/周
|
（隔日）
|
60分钟/次
|
</td>
|
<td>
|
8~12 RM
|
</td>
|
<td>
|
2~3组
|
</td>
|
<td>
|
≤30秒
|
</td>
|
</tr>
|
<tr>
|
<td>肌肉力量</td>
|
<td class="tl">
|
＞3次/周 60分钟/次
|
</td>
|
<td>
|
心肺耐力
|
</td>
|
<td>
|
1~6 RM
|
</td>
|
<td>
|
2~5分钟
|
</td>
|
</tr>
|
<tr>
|
<td>
|
爆发力
|
</td>
|
<td class="tl">
|
1~3次/周
|
（两次训练间隔
|
48~72小时）
|
</td>
|
<td class="tl">
|
每次训练的动作次数为80~120 次
|
</td>
|
<td class="tl" colspan="2">
|
爆发力的训练要注意每组都尽最大努力去完成动作，组间要有足够的间歇休息来恢复神经和能量。爆发力的训练与休息时间分配，要根据具体的训练动作难度和量来确定，一般为1∶5~1∶10
|
</td>
|
</tr>
|
</tbody>
|
</table>
|
<p>注：RM是指某个负荷量能连续做动作的最高重复次数。</p>
|
</div> -->
|
<p><b>3.力量的训练动作</b></p>
|
<p>
|
一般体能中的力量训练以肌肉耐力训练为主，主要方式为抗阻力训练（见表2-1-3）。
|
</p>
|
<p class="img-2">表2-1-3 肌肉耐力训练动作</p>
|
<p class="center openImgBox">
|
<img class="img-a" alt="" src="../../image/0058-2.jpg" />
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</p>
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<!-- <div class="tablePublic">
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<table>
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<thead>
|
<tr>
|
<th>训练部位</th>
|
<th>动作名称</th>
|
<th>动作示例</th>
|
<th>频次</th>
|
</tr>
|
</thead>
|
<tbody>
|
<tr>
|
<td>肱二头肌</td>
|
<td>
|
站姿哑铃
|
臂弯举
|
</td>
|
<td class="openImgBox">
|
<img class="w24" src="../../image/page45TableOne.png" alt="">
|
<img class="img-h" src="../../image/page45TableTwo.png" alt="">
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</td>
|
<td>
|
<p class="table-p">次数：15~20次</p>
|
<p class="table-p">组数：3~4组</p>
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<p class="table-p">间歇：30秒</p>
|
</td>
|
</tr>
|
<tr>
|
<td>肱三头肌</td>
|
<td>
|
俯身单侧哑铃
|
臂屈伸
|
</td>
|
<td class="openImgBox">
|
<img class="img-g" src="../../image/page45TableThree.png" alt="">
|
<img class="img-g" src="../../image/page45TableFour.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：15~20次</p>
|
<p class="table-p">组数：3~4组</p>
|
<p class="table-p">间歇：30秒</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
三角肌
|
</td>
|
<td>
|
站姿弹力带
|
侧平举
|
</td>
|
<td class="openImgBox">
|
<img class="w24" src="../../image/page45TableFive.png" alt="">
|
<img class="img-g" src="../../image/page45TableSix.png" alt="">
|
</td>
|
<td class="tl" colspan="2">
|
<p class="table-p">次数：15~20次</p>
|
<p class="table-p">组数：3~4组</p>
|
<p class="table-p">间歇：30秒</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
背阔肌
|
</td>
|
<td>
|
站姿弹力带划船
|
</td>
|
<td class="openImgBox">
|
<img class="img-g" src="../../image/page45TableSeven.png" alt="">
|
<img class="w32" src="../../image/page45TableEight.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：15~20次</p>
|
<p class="table-p">组数：3~4组</p>
|
<p class="table-p">间歇：30秒</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
核心肌群
|
</td>
|
<td>
|
跪姿平板支撑
|
</td>
|
<td class="openImgBox">
|
<img class="img-e" src="../../image/page45TableNine.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">时间：2~3分钟</p>
|
<p class="table-p">组数：3~4组</p>
|
<p class="table-p">间歇：30秒</p>
|
</td>
|
</tr>
|
</tbody>
|
</table>
|
</div> -->
|
</div>
|
</div>
|
</div>
|
<!-- 46 -->
|
<div class="page-box" page="57">
|
<div v-if="showPageList.indexOf(57) > -1">
|
<div class="header-even">
|
<span class="sub-page">046</span>
|
<div class="line-page"></div>
|
<span class="book-title">体育与健康</span>
|
</div>
|
<div class="bodystyle">
|
<p class="img-right">续表</p>
|
<p class="center openImgBox">
|
<img class="img-a" alt="" src="../../image/0059-1.jpg" />
|
</p>
|
<!-- <div class="tablePublic">
|
<table>
|
<thead>
|
<tr>
|
<th>训练部位</th>
|
<th>动作名称</th>
|
<th>动作示例</th>
|
<th>频次</th>
|
</tr>
|
</thead>
|
<tbody>
|
<tr>
|
<td>腹直肌</td>
|
<td>
|
仰卧卷腹
|
</td>
|
<td class="openImgBox">
|
<img class="img-e" src="../../image/page46TableOne.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：15~20次</p>
|
<p class="table-p">组数：3~4组</p>
|
<p class="table-p">间歇：30秒</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
臀大肌、
|
股四头肌
|
</td>
|
<td>
|
箭步蹲
|
</td>
|
<td class="openImgBox">
|
<img class="img-g" src="../../image/page46TableTwo.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：15~20次/单侧</p>
|
<p class="table-p">组数：3~4组（左右侧均完成15~20次为一组）</p>
|
<p class="table-p">间歇：30秒</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
胸大肌、
|
肱三头肌、
|
核心肌群
|
</td>
|
<td>
|
（斜上）俯
|
卧撑
|
</td>
|
<td class="openImgBox">
|
<img class="img-f" src="../../image/page46TableThree.png" alt="">
|
<img class="img-g" src="../../image/page46TableFour.png" alt="">
|
</td>
|
<td class="tl" colspan="2">
|
<p class="table-p">次数：15~20次</p>
|
<p class="table-p">组数：3~4组</p>
|
<p class="table-p">间歇：30秒</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
背阔肌、
|
肱二头肌、
|
胸肌
|
</td>
|
<td>
|
引体向上
|
</td>
|
<td class="openImgBox">
|
<img class="w22" src="../../image/page46TableFive.png" alt="">
|
<img class="img-h" src="../../image/page46TableSix.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：8~12次</p>
|
<p class="table-p">组数：3~4组</p>
|
<p class="table-p">间歇：30秒</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
髂腰肌、
|
腹直肌
|
</td>
|
<td>
|
悬垂举腿
|
</td>
|
<td class="openImgBox">
|
<img class="w22" src="../../image/page46TableSeven.png" alt="">
|
<img class="img-h" src="../../image/page46TableEight.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：8~12次</p>
|
<p class="table-p">组数：3~4组</p>
|
<p class="table-p">间歇：30秒</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
臀大肌、股四头肌
|
</td>
|
<td>
|
自重深蹲
|
</td>
|
<td class="openImgBox">
|
<img class="img-h" src="../../image/page46TableNine.png" alt="">
|
<img class="img-h" src="../../image/page46TableTen.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：30次</p>
|
<p class="table-p">组数：3~4组</p>
|
<p class="table-p">间歇：30秒</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
腓肠肌
|
</td>
|
<td>
|
单足站姿提踵
|
</td>
|
<td class="openImgBox">
|
<img class="img-g" src="../../image/page46TableEleven.png" alt="">
|
<img class="img-g" src="../../image/page46TableTwelve.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：12~15次</p>
|
<p class="table-p">组数：3~4组</p>
|
<p class="table-p">间歇：30秒</p>
|
</td>
|
</tr>
|
</tbody>
|
</table>
|
</div> -->
|
<p><b>4.爆发力的训练动作</b></p>
|
<p>
|
爆发力训练主要采用间歇性训练方式，四肢的爆发力训练动作如表2-1-4所示。
|
</p>
|
</div>
|
</div>
|
</div>
|
<!-- 47 -->
|
<div class="page-box" page="58">
|
<div v-if="showPageList.indexOf(58) > -1">
|
<div class="header-odd">
|
<span class="mk">基础模块</span>
|
<span class="sub">第二单元</span>
|
<span class="sub-title">体能发展</span>
|
<div class="line-page"></div>
|
<span class="sub-page">047</span>
|
</div>
|
<div class="bodystyle">
|
<p class="img-2">表2-1-4 四肢的爆发力训练动作</p>
|
<p class="center openImgBox">
|
<img class="img-a" alt="" src="../../image/0060-1.jpg" />
|
</p>
|
<!-- <div class="tablePublic">
|
<table>
|
<thead>
|
<tr>
|
<th>训练部位</th>
|
<th>动作名称</th>
|
<th>动作示例</th>
|
<th>频次</th>
|
</tr>
|
</thead>
|
<tbody>
|
<tr>
|
<td rowspan="2">上肢</td>
|
<td>
|
杠铃高翻
|
</td>
|
<td class="openImgBox">
|
<img class="img-h" src="../../image/page47TableOne.png" alt="">
|
<img class="img-i" src="../../image/page47TableTwo.png" alt="">
|
<img class="img-i" src="../../image/page47TableThree.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：6~10次</p>
|
<p class="table-p">组数：2~3组</p>
|
<p class="table-p">间歇：3分钟</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
双人向前
|
砸药球
|
</td>
|
<td class="openImgBox">
|
<img class="img-g" src="../../image/page47TableFour.png" alt="">
|
<img class="w34" src="../../image/page47TableFive.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：15~20次</p>
|
<p class="table-p">组数：2~3组</p>
|
<p class="table-p">间歇：3分钟</p>
|
</td>
|
</tr>
|
<tr>
|
<td rowspan="2">下肢</td>
|
<td>
|
杠铃半蹲跳
|
</td>
|
<td class="openImgBox">
|
<img class="w13" src="../../image/page47TableSix.png" alt="">
|
<img class="img-i" src="../../image/page47TableSeven.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：8~10次</p>
|
<p class="table-p">组数：2~3组</p>
|
<p class="table-p">间歇：3分钟</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
双人拉力绳
|
阻力跑
|
</td>
|
<td class="openImgBox">
|
<img class="img-g" src="../../image/page47TableEight.png" alt="">
|
<img class="w34" src="../../image/page47TableNine.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">时间：30~45秒/组</p>
|
<p class="table-p">组数：3~5组</p>
|
<p class="table-p">间歇：3分钟</p>
|
</td>
|
</tr>
|
</tbody>
|
</table>
|
</div> -->
|
<h5 id="e066">（二）心肺耐力</h5>
|
<p>
|
心肺耐力又称有氧适能或有氧耐力，是指人体长时间进行有氧工作的能力。心肺耐力水平主要与机体的心血管系统和呼吸系统功能有关，反映了人体心肺功能的适应能力。心肺耐力是人体健康水平或体质强弱的重要标志。
|
</p>
|
<p>
|
有氧运动是指以有氧代谢系统供能为主的运动，是维持和发展心肺耐力的最常用的练习方式。其主要特点是低强度、较慢的速度、较长的距离、较长的运动时间、周期性的运动和全身大肌肉群参与活动。常见的中低强度有氧训练有快走、慢跑、游泳、骑自行车等，建议每周练习2～4次，运动时心率控制在最大心率（220-年龄）的60%～80%范围内。
|
</p>
|
<h5 id="e067">（三）柔韧性</h5>
|
<p>
|
柔韧性是指人体关节活动幅度以及关节韧带、肌腱、肌肉、皮肤和其他组织的弹性与伸展能力，即关节和关节系统的活动范围。经常做伸展练习可以减少在体育活动和日常生活中因动作幅度加大、扭转过猛而导致的关节、肌肉等软组织的损伤。
|
</p>
|
<p><b>1.伸展的分类</b></p>
|
<p>伸展可分为动态伸展和静态伸展。</p>
|
</div>
|
</div>
|
</div>
|
<!-- 48 -->
|
<div class="page-box" page="59">
|
<div v-if="showPageList.indexOf(59) > -1">
|
<div class="header-even">
|
<span class="sub-page">048</span>
|
<div class="line-page"></div>
|
<span class="book-title">体育与健康</span>
|
</div>
|
<div class="bodystyle">
|
<p>（1）动态伸展</p>
|
<p>
|
动态伸展是指有节奏且速度略快地多次重复同一动作的伸展方法。动态伸展对提高肌肉的伸展性与收缩性、促进血液循环、提高肌肉的弹性和动作效果等均有良好的作用。动态伸展多用于各种训练前的准备活动，一般每个动作持续1～2秒，重复10～20次，完成1～2组。
|
</p>
|
<p>（2）静态伸展</p>
|
<p>
|
静态伸展是指缓慢地将肌肉、韧带等软组织拉长到最大程度后保持一段时间静止不动的伸展方法。使用静态伸展时，注意不要弹震，一般每个动作保持15～30秒，完成1～2组。伸展过程中始终保持自然呼吸而不憋气。
|
</p>
|
<p><b>2.伸展的训练动作</b></p>
|
<p>
|
动态伸展和静态伸展均设计了针对上下肢及躯干的训练动作（见表2-1-5）。
|
</p>
|
<p class="img-2">表2-1-5 动态伸展和静态伸展训练动作</p>
|
<p class="center openImgBox">
|
<img class="img-a" alt="" src="../../image/0061-1.jpg" />
|
</p>
|
<!-- <div class="tablePublic">
|
<table>
|
<thead>
|
<tr>
|
<th>训练类型</th>
|
<th>训练部位</th>
|
<th>动作名称</th>
|
<th>动作示例</th>
|
<th>频次</th>
|
</tr>
|
</thead>
|
<tbody>
|
<tr>
|
<td rowspan="6">动态伸展</td>
|
<td rowspan="3">上肢</td>
|
<td>
|
站姿T字
|
</td>
|
<td class="openImgBox">
|
<img class="img-h" src="../../image/page48TableOne.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：20次</p>
|
<p class="table-p">组数：2组</p>
|
<p class="table-p">间歇：5秒</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
站姿W字
|
</td>
|
<td class="openImgBox">
|
<img class="img-h" src="../../image/page48TableTwo.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：20次</p>
|
<p class="table-p">组数：2组</p>
|
<p class="table-p">间歇：5秒</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
交叉摆臂
|
</td>
|
<td class="openImgBox">
|
<img class="img-i" src="../../image/page48TableThree.png" alt="">
|
<img style="width: 14%;" src="../../image/page48TableFour.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：20次</p>
|
<p class="table-p">组数：2组</p>
|
<p class="table-p">间歇：5秒</p>
|
</td>
|
</tr>
|
<tr>
|
<td rowspan="3">下肢</td>
|
<td>
|
提踵走
|
</td>
|
<td class="openImgBox">
|
<img class="img-i" src="../../image/page48TableFive.png" alt="">
|
<img style="width: 12%;" src="../../image/page48TableSix.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：20次</p>
|
<p class="table-p">组数：2组（左右两侧各一组）</p>
|
<p class="table-p">间歇：5秒</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
脚跟走
|
</td>
|
<td class="openImgBox">
|
<img class="img-i" src="../../image/page48TableSeven.png" alt="">
|
<img style="width: 12%;" src="../../image/page48TableEight.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：20次</p>
|
<p class="table-p">组数：2组（左右两侧各一组）</p>
|
<p class="table-p">间歇：5秒</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
行进间股四
|
头肌伸展
|
</td>
|
<td class="openImgBox">
|
<img class="img-h" src="../../image/page48TableNine.png" alt="">
|
<img class="img-h" src="../../image/page48TableTen.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：20次</p>
|
<p class="table-p">组数：2组（左右两侧各一组）</p>
|
<p class="table-p">间歇：5秒</p>
|
</td>
|
</tr>
|
</tbody>
|
</table>
|
</div> -->
|
</div>
|
</div>
|
</div>
|
<!-- 49 -->
|
<div class="page-box" page="60">
|
<div v-if="showPageList.indexOf(60) > -1">
|
<div class="header-odd">
|
<span class="mk">基础模块</span>
|
<span class="sub">第二单元</span>
|
<span class="sub-title">体能发展</span>
|
<div class="line-page"></div>
|
<span class="sub-page">049</span>
|
</div>
|
<div class="bodystyle">
|
<p class="img-right">续表</p>
|
<p class="center openImgBox">
|
<img class="img-a" alt="" src="../../image/0062-1.jpg" />
|
</p>
|
<!-- <div class="tablePublic">
|
<table>
|
<thead>
|
<tr>
|
<th>训练类型</th>
|
<th>训练部位</th>
|
<th>动作名称</th>
|
<th>动作示例</th>
|
<th>频次</th>
|
</tr>
|
</thead>
|
<tbody>
|
<tr>
|
<td rowspan="5">动态伸展</td>
|
<td rowspan="3">下肢</td>
|
<td>
|
提膝展髋走
|
</td>
|
<td class="openImgBox">
|
<img class="img-g" src="../../image/page49TableOne.png" alt="">
|
<img class="img-g" src="../../image/page49TableTwo.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：20次</p>
|
<p class="table-p">组数：2组（左右两侧各一组）</p>
|
<p class="table-p">间歇：5秒</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
直腿行军步
|
</td>
|
<td class="openImgBox">
|
<img class="img-h" src="../../image/page49TableThree.png" alt="">
|
<img style="width: 25%;" src="../../image/page49TableFour.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：20次</p>
|
<p class="table-p">组数：2组（左右两侧各一组）</p>
|
<p class="table-p">间歇：5秒</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
抱膝落跪步走
|
</td>
|
<td class="openImgBox">
|
<img class="img-h" src="../../image/page49TableFive.png" alt="">
|
<img class="img-f" src="../../image/page49TableSix.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：20次</p>
|
<p class="table-p">组数：2组（左右两侧各一组）</p>
|
<p class="table-p">间歇：5秒</p>
|
</td>
|
</tr>
|
<tr>
|
<td rowspan="2">全身</td>
|
<td>
|
合抱扩胸
|
</td>
|
<td class="openImgBox">
|
<img class="img-h" src="../../image/page49TableSeven.png" alt="">
|
<img style="width: 25%;" src="../../image/page49TableEight.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：20次</p>
|
<p class="table-p">组数：1组</p>
|
<p class="table-p">间歇：5秒</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
蝎子摆尾
|
</td>
|
<td class="openImgBox">
|
<div> <img class="img-f" src="../../image/page49TableNine.png" alt=""></div>
|
<div>
|
<img class="img-f" src="../../image/page49TableTen.png" alt="">
|
</div>
|
</td>
|
<td>
|
<p class="table-p">次数：10次</p>
|
<p class="table-p">组数：2组（左右两侧各一组）</p>
|
<p class="table-p">间歇：30秒</p>
|
</td>
|
</tr>
|
<tr>
|
<td rowspan="3">
|
静态伸展
|
</td>
|
<td rowspan="3">
|
上肢
|
</td>
|
<td>
|
肱三头肌主动伸展
|
</td>
|
<td class="openImgBox">
|
<img style="width: 15%;" src="../../image/page49TableEleven.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：30次</p>
|
<p class="table-p">组数：2组（左右两侧各一组）</p>
|
<p class="table-p">间歇：无</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
腕部屈肌主动伸展
|
</td>
|
<td class="openImgBox">
|
<img style="width: 30%;" src="../../image/page49TableTwelve.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：30次</p>
|
<p class="table-p">组数：2组（左右两侧各一组）</p>
|
<p class="table-p">间歇：无</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
三角肌后束主动伸展
|
</td>
|
<td class="openImgBox">
|
<img style="width: 30%;" src="../../image/page49TableThirteen.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：30次</p>
|
<p class="table-p">组数：2组（左右两侧各一组）</p>
|
<p class="table-p">间歇：无</p>
|
</td>
|
</tr>
|
</tbody>
|
</table>
|
</div> -->
|
</div>
|
</div>
|
</div>
|
<!-- 50 -->
|
<div class="page-box" page="61">
|
<div v-if="showPageList.indexOf(61) > -1">
|
<div class="header-even">
|
<span class="sub-page">050</span>
|
<div class="line-page"></div>
|
<span class="book-title">体育与健康</span>
|
</div>
|
<div class="bodystyle">
|
<p class="img-right">续表</p>
|
<p class="center openImgBox">
|
<img class="img-a" alt="" src="../../image/0063-1.jpg" />
|
</p>
|
<!-- <div class="tablePublic">
|
<table>
|
<thead>
|
<tr>
|
<th>训练类型</th>
|
<th>训练部位</th>
|
<th>动作名称</th>
|
<th>动作示例</th>
|
<th>频次</th>
|
</tr>
|
</thead>
|
<tbody>
|
<tr>
|
<td rowspan="10">静态伸展</td>
|
<td rowspan="5">下肢</td>
|
<td>
|
小腿三头肌
|
主动伸展
|
</td>
|
<td class="openImgBox">
|
<img class="img-g" src="../../image/page49TableOne.png" alt="">
|
<img class="img-g" src="../../image/page49TableTwo.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：30次</p>
|
<p class="table-p">组数：2组（左右两侧各一组）</p>
|
<p class="table-p">间歇：无</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
股四头肌主动伸展
|
</td>
|
<td class="openImgBox">
|
<img class="img-h" src="../../image/page49TableThree.png" alt="">
|
<img style="width: 25%;" src="../../image/page49TableFour.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：30次</p>
|
<p class="table-p">组数：2组（左右两侧各一组）</p>
|
<p class="table-p">间歇：无</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
内收肌
|
主动伸展
|
</td>
|
<td class="openImgBox">
|
<img class="img-h" src="../../image/page49TableFive.png" alt="">
|
<img class="img-f" src="../../image/page49TableSix.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：30次</p>
|
<p class="table-p">组数：2组</p>
|
<p class="table-p">间歇：无</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
股二头肌和
|
臀肌主动
|
伸展
|
</td>
|
<td class="openImgBox">
|
<img class="img-h" src="../../image/page49TableFive.png" alt="">
|
<img class="img-f" src="../../image/page49TableSix.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：30次</p>
|
<p class="table-p">组数：2组（左右两侧各一组）</p>
|
<p class="table-p">间歇：无</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
站姿正前屈
|
</td>
|
<td class="openImgBox">
|
<img class="img-h" src="../../image/page49TableFive.png" alt="">
|
<img class="img-f" src="../../image/page49TableSix.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：30次</p>
|
<p class="table-p">组数：1组</p>
|
<p class="table-p">间歇：无</p>
|
</td>
|
</tr>
|
<tr>
|
<td rowspan="5">躯干</td>
|
<td>
|
背阔肌伸展
|
</td>
|
<td class="openImgBox">
|
<img class="img-h" src="../../image/page49TableSeven.png" alt="">
|
<img style="width: 25%;" src="../../image/page49TableEight.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：30次</p>
|
<p class="table-p">组数：2组</p>
|
<p class="table-p">间歇：无</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
骆驼式
|
</td>
|
<td class="openImgBox">
|
<div> <img class="img-f" src="../../image/page49TableNine.png" alt=""></div>
|
<div>
|
<img class="img-f" src="../../image/page49TableTen.png" alt="">
|
</div>
|
</td>
|
<td>
|
<p class="table-p">次数：30次</p>
|
<p class="table-p">组数：1组</p>
|
<p class="table-p">间歇：无</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
臀肌、躯干伸肌和胸肌
|
主动伸展
|
</td>
|
<td class="openImgBox">
|
<img style="width: 15%;" src="../../image/page49TableEleven.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：30次</p>
|
<p class="table-p">组数：2组（左右两侧各一组）</p>
|
<p class="table-p">间歇：无</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
躯干伸肌、背阔肌、菱形肌和臀肌
|
主动伸展
|
</td>
|
<td class="openImgBox">
|
<img style="width: 30%;" src="../../image/page49TableTwelve.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：30次</p>
|
<p class="table-p">组数：2组</p>
|
<p class="table-p">间歇：无</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
腹直肌
|
主动伸展
|
</td>
|
<td class="openImgBox">
|
<img style="width: 30%;" src="../../image/page49TableThirteen.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：30次</p>
|
<p class="table-p">组数：1组</p>
|
<p class="table-p">间歇：无</p>
|
</td>
|
</tr>
|
</tbody>
|
</table>
|
</div> -->
|
</div>
|
</div>
|
</div>
|
<!-- 51 -->
|
<div class="page-box" page="62">
|
<div v-if="showPageList.indexOf(62) > -1">
|
<div class="header-odd">
|
<span class="mk">基础模块</span>
|
<span class="sub">第二单元</span>
|
<span class="sub-title">体能发展</span>
|
<div class="line-page"></div>
|
<span class="sub-page">051</span>
|
</div>
|
<div class="bodystyle">
|
<h5 id="e068">（四）速度</h5>
|
<p>
|
速度是指人体快速运动的能力，能反映机体运动的加速度和最大速度的能力。
|
</p>
|
<p><b>1.速度的分类</b></p>
|
<p>（1）反应速度</p>
|
<p>
|
反应速度是指人体对各种信号刺激（声、光、触等）快速应答的能力。训练中往往根据不同项目的特点测定运动员对特定信号的反应时间。如短跑、游泳等周期性竞速项目中，运动员主要接收听觉信号，而乒乓球运动员则主要通过接收视觉信号做出技战术反应。两人拍击（背）、反应起跳（竹竿）、追逐游戏、启动追逐等都可以训练反应速度。
|
</p>
|
<p>（2）动作速度</p>
|
<p>
|
动作速度是指人体或人体某一部分快速完成动作的能力。动作速度是技术动作不可缺少的要素，表现为人体完成某一技术动作时的挥摆速度、击打速度、蹬伸速度、踢踹速度等，还包含在单位时间里连续完成单个动作时重复的次数
|
（动作频率）。动作速度主要取决于中枢神经系统的功能、引起该部位运动的肌肉力量，以及技术动作的合理性。听信号摆臂、原地快速高抬腿跑等都可以训练动作速度。
|
</p>
|
<p>（3）移动速度</p>
|
<p>
|
移动速度是指人体在特定方向上位移的速度，以单位时间内机体移动的距离为评定指标，在体育运动中常常以人体通过固定距离所用的时间来表示，如男子100米跑10秒等。移动速度的主要影响因素是步长和步频。小步跑或高抬腿跑转加速跑、后蹬跑变加速跑、单足跳变加速跑等都可以训练移动速度。
|
</p>
|
<p><b>2.速度的训练动作</b></p>
|
<p>
|
为了有针对性地训练同学们的反应、动作、移动三种速度能力，我们设计了如下训练动作（见表2-1-6）。
|
</p>
|
<p class="img-2">表2-1-6 速度的训练动作</p>
|
<p class="center openImgBox">
|
<img class="img-a" alt="" src="../../image/0064-1.jpg" />
|
</p>
|
<!-- <div class="tablePublic">
|
<table>
|
<thead>
|
<tr>
|
<th>训练类型</th>
|
<th>动作名称</th>
|
<th>动作示例</th>
|
<th>频次</th>
|
<th>动作要领</th>
|
</tr>
|
</thead>
|
<tbody>
|
<tr>
|
<td rowspan="3">反应速度</td>
|
<td>
|
高抬腿跑
|
转身跑
|
</td>
|
<td class="openImgBox">
|
<img class="img-g" src="../../image/page49TableOne.png" alt="">
|
<img class="img-g" src="../../image/page49TableTwo.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">组数：3组</p>
|
<p class="table-p">间歇：2分钟</p>
|
</td>
|
<td class="tl">
|
原地高抬腿，听到开始口令后向后转身，然后向前冲刺跑20米左右
|
</td>
|
</tr>
|
<tr>
|
<td>
|
俯卧撑起跑
|
</td>
|
<td class="openImgBox">
|
<img class="img-h" src="../../image/page49TableThree.png" alt="">
|
<img style="width: 25%;" src="../../image/page49TableFour.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">组数：3组</p>
|
<p class="table-p">间歇：2分钟</p>
|
</td>
|
<td class="tl">
|
在地面上做俯卧撑，听到开始口令后，迅速站立向前起跑冲刺20~30米
|
</td>
|
</tr>
|
<tr>
|
<td>
|
两人拍击（背）
|
</td>
|
<td class="openImgBox">
|
<img class="img-h" src="../../image/page49TableFive.png" alt="">
|
<img class="img-f" src="../../image/page49TableSix.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">时间：1分钟/组</p>
|
<p class="table-p">组数：2~3组</p>
|
<p class="table-p">间歇：2分钟</p>
|
</td>
|
<td class="tl">
|
两人面向开立，听到开始口令后，设法拍击对方背部，同时避免被对方击中；在规定时间内（每次1分钟左右），拍击对手多者为胜
|
</td>
|
</tr>
|
</tbody>
|
</table>
|
</div> -->
|
</div>
|
</div>
|
</div>
|
<!-- 52 -->
|
<div class="page-box" page="63">
|
<div v-if="showPageList.indexOf(63) > -1">
|
<div class="header-even">
|
<span class="sub-page">052</span>
|
<div class="line-page"></div>
|
<span class="book-title">体育与健康</span>
|
</div>
|
<div class="bodystyle">
|
<p class="img-right">续表</p>
|
<p class="center openImgBox">
|
<img class="img-a" alt="" src="../../image/0065-1.jpg" />
|
</p>
|
<!-- <div class="tablePublic">
|
<table>
|
<thead>
|
<tr>
|
<th>训练类型</th>
|
<th>动作名称</th>
|
<th>动作示例</th>
|
<th>频次</th>
|
<th>动作要领</th>
|
</tr>
|
</thead>
|
<tbody>
|
<tr>
|
<td rowspan="3">动作速度</td>
|
<td>
|
快速小步跑
|
</td>
|
<td class="openImgBox">
|
<img class="img-g" src="../../image/page49TableOne.png" alt="">
|
<img class="img-g" src="../../image/page49TableTwo.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">时间：15~30秒/组</p>
|
<p class="table-p">组数：2~3组</p>
|
<p class="table-p">间歇：2分钟</p>
|
</td>
|
<td class="tl">
|
小步跑15~30米，两腿频率越快越好
|
</td>
|
</tr>
|
<tr>
|
<td>
|
原地快速高抬腿或支撑高抬腿
|
</td>
|
<td class="openImgBox">
|
<img class="img-h" src="../../image/page49TableThree.png" alt="">
|
<img style="width: 25%;" src="../../image/page49TableFour.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">时间：15~30秒/组</p>
|
<p class="table-p">组数：4~6组</p>
|
<p class="table-p">间歇：2分钟</p>
|
</td>
|
<td class="tl">
|
站立或前倾支撑肋木或墙壁，听信号后做高抬腿，大腿抬至水平，上体不后仰
|
</td>
|
</tr>
|
<tr>
|
<td>
|
快速传接球
|
</td>
|
<td class="openImgBox">
|
<img class="img-h" src="../../image/page49TableFive.png" alt="">
|
<img class="img-f" src="../../image/page49TableSix.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">时间：60秒/组</p>
|
<p class="table-p">组数：3~5组</p>
|
<p class="table-p">间歇：2分钟</p>
|
</td>
|
<td class="tl">
|
两人相距6米站立，做快速胸前传接球；要求传接技术正确，传球速度越快越好
|
</td>
|
</tr>
|
<tr>
|
<td rowspan="3">移动速度</td>
|
<td>
|
小步跑或 高抬腿跑转加速跑
|
</td>
|
<td class="openImgBox">
|
<img class="img-g" src="../../image/page49TableOne.png" alt="">
|
<img class="img-g" src="../../image/page49TableTwo.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">组数：2~3组</p>
|
<p class="table-p">间歇：2分钟</p>
|
</td>
|
<td class="tl">
|
向前小步跑或高抬腿跑；小步跑要做好“扒地”动作；高抬腿要求大腿提至与地面平行的高度，跑10~15米后做加速跑
|
</td>
|
</tr>
|
<tr>
|
<td>
|
快速后蹬跑
|
</td>
|
<td class="openImgBox">
|
<img class="img-h" src="../../image/page49TableThree.png" alt="">
|
<img style="width: 25%;" src="../../image/page49TableFour.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">组数：2~3组</p>
|
<p class="table-p">间歇：2分钟</p>
|
</td>
|
<td class="tl">
|
上体及骨盆微微前倾，前面的腿成弓步，后面的腿用力向后蹬地；前跨摆动腿积极向前上方摆动至水平或接近水平位置时，带动同侧髋充分前送，同时膝关节放松，大腿积极下压；小腿前送至足，前脚掌着地，缓冲，然后迅速转入后蹬；以此动作向前移动30~50米
|
</td>
|
</tr>
|
<tr>
|
<td>
|
双人间距追逐跑
|
</td>
|
<td class="openImgBox">
|
<img class="img-h" src="../../image/page49TableFive.png" alt="">
|
<img class="img-f" src="../../image/page49TableSix.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：循环2次</p>
|
<p class="table-p">组数：3~5组</p>
|
<p class="table-p">间歇：2分钟</p>
|
</td>
|
<td class="tl">
|
两人间距约20米开始起跑，后面的人加速跑到前面的人前方约20米处后开始慢跑，同时另一个人开始加速跑
|
</td>
|
</tr>
|
</tbody>
|
</table>
|
</div> -->
|
<h5 id="e069">（五）平衡能力</h5>
|
<p>
|
平衡能力是身体素质的一种，是人体在神经系统控制下，由肌肉、骨骼保持全身处于稳定状态的能力。维持平衡是人体的一项基本能力，人的坐、立、行等都建立在平衡能力的基础之上。
|
</p>
|
<p>平衡能力的训练动作设计如表2-1-7所示。</p>
|
</div>
|
</div>
|
</div>
|
<!-- 53 -->
|
<div class="page-box" page="64">
|
<div v-if="showPageList.indexOf(64) > -1">
|
<div class="header-odd">
|
<span class="mk">基础模块</span>
|
<span class="sub">第二单元</span>
|
<span class="sub-title">体能发展</span>
|
<div class="line-page"></div>
|
<span class="sub-page">053</span>
|
</div>
|
<div class="bodystyle">
|
<p class="img-2">表2-1-7 平衡能力的训练动作</p>
|
<p class="center openImgBox">
|
<img class="img-a" alt="" src="../../image/0066-1.jpg" />
|
</p>
|
<!-- <div class="tablePublic">
|
<table>
|
<thead>
|
<tr>
|
<th>动作名称</th>
|
<th>动作示例</th>
|
<th>频次</th>
|
</tr>
|
</thead>
|
<tbody>
|
<tr>
|
<td>
|
单腿站立
|
</td>
|
<td class="openImgBox">
|
<img class="img-g" src="../../image/page49TableOne.png" alt="">
|
<img class="img-g" src="../../image/page49TableTwo.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">时间：30~60秒/组</p>
|
<p class="table-p">组数：3~5组</p>
|
<p class="table-p">间歇：15~30秒</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
燕式平衡
|
</td>
|
<td class="openImgBox">
|
<img class="img-h" src="../../image/page49TableThree.png" alt="">
|
<img style="width: 25%;" src="../../image/page49TableFour.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">组数：3组</p>
|
<p class="table-p">间歇：2分钟</p>
|
</td>
|
</tr>
|
</tbody>
|
</table>
|
</div> -->
|
<h5 id="e070">（六）协调性</h5>
|
<p>
|
协调性包括一个人的各种能力，是一种综合体现，主要包括空间定向能力、学习能力、反应能力等。协调性能够充分融合肌肉的紧张和放松状态。
|
</p>
|
<p>协调性的训练动作设计如表2-1-8所示。</p>
|
<p class="img-2">表2-1-8 协调性的训练动作</p>
|
<p class="center openImgBox">
|
<img class="img-a" alt="" src="../../image/0066-2.jpg" />
|
</p>
|
<!-- <div class="tablePublic">
|
<table>
|
<thead>
|
<tr>
|
<th>动作名称</th>
|
<th>动作示例</th>
|
<th>频次</th>
|
</tr>
|
</thead>
|
<tbody>
|
<tr>
|
<td>
|
绳梯横向小滑步
|
</td>
|
<td class="openImgBox">
|
<img class="img-g" src="../../image/page49TableOne.png" alt="">
|
<img class="img-g" src="../../image/page49TableTwo.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">单位组：10~15秒往返1次</p>
|
<p class="table-p">组数：3~5组</p>
|
<p class="table-p">间歇：15秒</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
交叉步跑
|
</td>
|
<td class="openImgBox">
|
<img class="img-h" src="../../image/page49TableThree.png" alt="">
|
<img style="width: 25%;" src="../../image/page49TableFour.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">单位组：30~60米/组</p>
|
<p class="table-p">组数：3~5组</p>
|
<p class="table-p">间歇：15~30秒</p>
|
</td>
|
</tr>
|
</tbody>
|
</table>
|
</div> -->
|
<h5 id="e071">（七）灵敏性</h5>
|
<p>
|
灵敏性是身体素质的一种，是运动技能和各种素质在运动过程中的综合表现，可在急停、运动或躲闪跑等多变的环境中迅速改变身体位置时表现出来。用“之”字跑、躲闪跑、穿梭跑和折返跑四项组成的综合性练习都能体现灵敏性。
|
</p>
|
<p>灵敏性的训练动作设计如表2-1-9所示。</p>
|
<p class="img-2">表2-1-9 灵敏性的训练动作</p>
|
<p class="center openImgBox">
|
<img class="img-a" alt="" src="../../image/0066-3.jpg" />
|
</p>
|
<!-- <div class="tablePublic">
|
<table>
|
<thead>
|
<tr>
|
<th>动作名称</th>
|
<th>动作示例</th>
|
<th>频次</th>
|
</tr>
|
</thead>
|
<tbody>
|
<tr>
|
<td>
|
绳梯“之”字形双脚跳
|
</td>
|
<td class="openImgBox">
|
<img class="img-g" src="../../image/page49TableOne.png" alt="">
|
<img class="img-g" src="../../image/page49TableTwo.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">时间：5~8秒/组</p>
|
<p class="table-p">组数：3~5组</p>
|
<p class="table-p">间歇：15~30秒</p>
|
</td>
|
</tr>
|
<tr>
|
<td>
|
变向跑
|
</td>
|
<td class="openImgBox">
|
<img class="img-h" src="../../image/page49TableThree.png" alt="">
|
<img style="width: 25%;" src="../../image/page49TableFour.png" alt="">
|
</td>
|
<td>
|
<p class="table-p">次数：循环2~4次</p>
|
<p class="table-p">组数：3~5组</p>
|
<p class="table-p">间歇：15~30秒</p>
|
</td>
|
</tr>
|
</tbody>
|
</table>
|
</div> -->
|
</div>
|
</div>
|
</div>
|
<!-- 54 -->
|
<div class="page-box" page="65">
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<div v-if="showPageList.indexOf(65) > -1">
|
<div class="header-even">
|
<span class="sub-page">054</span>
|
<div class="line-page"></div>
|
<span class="book-title">体育与健康</span>
|
</div>
|
<div class="bodystyle">
|
<h4 id="d040">学习效果检测</h4>
|
<p>请登录课程平台，完成一般体能的效果检测，评价自己的学习效果。</p>
|
<textarea rows="8" v-model="chapter002.textBybItem8" @change="setBookQuestion"></textarea>
|
<div class="bk-xyx" style="padding: 2px 0; margin-top: 30px">
|
<div class="bj1-xyx publicxbc">
|
· 视频库集 ·
|
<div class="icon" @click="activityXyx1">
|
<svg xmlns="http://www.w3.org/2000/svg" xmlns:xlink="http://www.w3.org/1999/xlink" width="16.863"
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height="13.817" viewBox="0 0 19.863 13.817">
|
<g transform="translate(-40.961 -184.321)">
|
<path class="a"
|
d="M4.647,1.4a1,1,0,0,1,1.707,0L10.07,7.479A1,1,0,0,1,9.217,9H1.783A1,1,0,0,1,.93,7.479Z"
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transform="translate(51.824 196.82) rotate(-90)" />
|
<path class="b"
|
d="M3322.914-15094.863h-10.363a2.593,2.593,0,0,1-2.59-2.59v-8.638a2.593,2.593,0,0,1,2.59-2.59h10.363a2.6,2.6,0,0,1,2.594,2.59v1.729c.013.027,0,3.6,0,5.141v1.769A2.6,2.6,0,0,1,3322.914-15094.863Zm-6.9-9.933a.862.862,0,0,0-.755.468.947.947,0,0,0-.114.455v4.2a.9.9,0,0,0,.868.922.848.848,0,0,0,.432-.121l3.45-2.12a.956.956,0,0,0,.315-1.259.874.874,0,0,0-.322-.341l-3.451-2.086A.813.813,0,0,0,3316.01-15104.8Z"
|
transform="translate(-3269 15293.001)" />
|
</g>
|
</svg>
|
</div>
|
</div>
|
<br />
|
<p class="public-tips">专题一 · 视频库集</p>
|
<div class="parentVideo" v-if="chapter002.isShowXyx01">
|
<div class="videoItem" v-if="chapter002.videoShow1">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v1"></video>
|
<span>{{ chapter002.videoMd5.v1.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow1">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v2"></video>
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<span>{{ chapter002.videoMd5.v2.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow1">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v3"></video>
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<span>{{ chapter002.videoMd5.v3.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow1">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v4"></video>
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<span>{{ chapter002.videoMd5.v4.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow1">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v5"></video>
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<span>{{ chapter002.videoMd5.v5.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow2">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v6"></video>
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<span>{{ chapter002.videoMd5.v6.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow2">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v7"></video>
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<span>{{ chapter002.videoMd5.v7.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow2">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v8"></video>
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<span>{{ chapter002.videoMd5.v8.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow2">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v9"></video>
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<span>{{ chapter002.videoMd5.v9.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow2">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v10"></video>
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<span>{{ chapter002.videoMd5.v10.name }}</span>
|
</div>
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<div class="videoItem" v-if="chapter002.videoShow3">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
|
:src="chapter002.videoUrl.v11"></video>
|
<span>{{ chapter002.videoMd5.v11.name }}</span>
|
</div>
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<div class="videoItem" v-if="chapter002.videoShow3">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v12"></video>
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<span>{{ chapter002.videoMd5.v12.name }}</span>
|
</div>
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<div class="videoItem" v-if="chapter002.videoShow3">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v13"></video>
|
<span>{{ chapter002.videoMd5.v13.name }}</span>
|
</div>
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<div class="videoItem" v-if="chapter002.videoShow3">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v14"></video>
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<span>{{ chapter002.videoMd5.v14.name }}</span>
|
</div>
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<div class="videoItem" v-if="chapter002.videoShow3">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v15"></video>
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<span>{{ chapter002.videoMd5.v15.name }}</span>
|
</div>
|
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<div class="videoItem" v-if="chapter002.videoShow4">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v16"></video>
|
<span>{{ chapter002.videoMd5.v16.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow4">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v17"></video>
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<span>{{ chapter002.videoMd5.v17.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow4">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v18"></video>
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<span>{{ chapter002.videoMd5.v18.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow4">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v19"></video>
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<span>{{ chapter002.videoMd5.v19.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow4">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v20"></video>
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<span>{{ chapter002.videoMd5.v20.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow5">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v21"></video>
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<span>{{ chapter002.videoMd5.v21.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow5">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v22"></video>
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<span>{{ chapter002.videoMd5.v22.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow5">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v23"></video>
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<span>{{ chapter002.videoMd5.v23.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow5">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v24"></video>
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<span>{{ chapter002.videoMd5.v24.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow5">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v25"></video>
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<span>{{ chapter002.videoMd5.v25.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow6">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v26"></video>
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<span>{{ chapter002.videoMd5.v26.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow6">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v27"></video>
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<span>{{ chapter002.videoMd5.v27.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow6">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v28"></video>
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<span>{{ chapter002.videoMd5.v28.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow6">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v29"></video>
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<span>{{ chapter002.videoMd5.v29.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow6">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v30"></video>
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<span>{{ chapter002.videoMd5.v30.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow7">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v31"></video>
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<span>{{ chapter002.videoMd5.v31.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow7">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v32"></video>
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<span>{{ chapter002.videoMd5.v32.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow7">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v33"></video>
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<span>{{ chapter002.videoMd5.v33.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow7">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v34"></video>
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<span>{{ chapter002.videoMd5.v34.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow7">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v35"></video>
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<span>{{ chapter002.videoMd5.v35.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow8">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v36"></video>
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<span>{{ chapter002.videoMd5.v36.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow8">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v37"></video>
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<span>{{ chapter002.videoMd5.v37.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow8">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v38"></video>
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<span>{{ chapter002.videoMd5.v38.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow8">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v39"></video>
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<span>{{ chapter002.videoMd5.v39.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow8">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v40"></video>
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<span>{{ chapter002.videoMd5.v40.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow9">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v41"></video>
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<span>{{ chapter002.videoMd5.v41.name }}</span>
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<div class="videoItem" v-if="chapter002.videoShow9">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v42"></video>
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<span>{{ chapter002.videoMd5.v42.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow9">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v43"></video>
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<span>{{ chapter002.videoMd5.v43.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow9">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v44"></video>
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<span>{{ chapter002.videoMd5.v44.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow9">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v45"></video>
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<span>{{ chapter002.videoMd5.v45.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow10">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v46"></video>
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<span>{{ chapter002.videoMd5.v46.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow10">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v47"></video>
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<span>{{ chapter002.videoMd5.v47.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow10">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v48"></video>
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<span>{{ chapter002.videoMd5.v48.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow10">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v49"></video>
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<span>{{ chapter002.videoMd5.v49.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow10">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v50"></video>
|
<span>{{ chapter002.videoMd5.v50.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow11">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v51"></video>
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<span>{{ chapter002.videoMd5.v51.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow11">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v52"></video>
|
<span>{{ chapter002.videoMd5.v52.name }}</span>
|
</div>
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<div class="videoItem" v-if="chapter002.videoShow11">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v53"></video>
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<span>{{ chapter002.videoMd5.v53.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow11">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v54"></video>
|
<span>{{ chapter002.videoMd5.v54.name }}</span>
|
</div>
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<div class="videoItem" v-if="chapter002.videoShow11">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v55"></video>
|
<span>{{ chapter002.videoMd5.v55.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow11">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
|
:src="chapter002.videoUrl.v56"></video>
|
<span>{{ chapter002.videoMd5.v56.name }}</span>
|
</div>
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</div>
|
</div>
|
<h3 id="c011">专题二 职业体能</h3>
|
<div class="bk-ztgs">
|
<p class="bj1-ztgs">学习目标</p>
|
<p class="block">1.了解职业体能的概念、作用以及与自己的关系。</p>
|
<p class="block">
|
2.掌握不同类型职业体能的科学训练方法，并实际运用到自己的生活和工作中。
|
</p>
|
</div>
|
<div class="bk-ztgs">
|
<p class="bj1-ztgs qjdrIocn">
|
情境导入
|
<svg class="read-aloud" readId="qjdr011" xmlns="http://www.w3.org/2000/svg" width="14.24" height="19.987"
|
viewBox="0 0 14.24 19.987">
|
<g transform="translate(-227.018 -96)">
|
<path class="a"
|
d="M356,108.792h0a4.009,4.009,0,0,0,4-4V100a4.009,4.009,0,0,0-4-4h0a4.009,4.009,0,0,0-4,4v4.8A4.009,4.009,0,0,0,356,108.792Z"
|
transform="translate(-121.859)" />
|
<path class="a"
|
d="M241.249,456.342a.8.8,0,1,0-1.579-.245,5.6,5.6,0,0,1-11.063,0,.8.8,0,1,0-1.579.245,7.145,7.145,0,0,0,6.311,6.041v2.446h-2.4a.8.8,0,0,0,0,1.6h6.4a.8.8,0,0,0,0-1.6h-2.4v-2.446A7.145,7.145,0,0,0,241.249,456.342Z"
|
transform="translate(0 -350.438)" />
|
</g>
|
</svg>
|
</p>
|
<p class="block" id="qjdr011">
|
体能不仅与健康、运动有关，也与职业有关，关系到我们生活的方方面面。同学们终有一天会踏上自己的工作岗位。体能作为促进健康的动力源泉，能够提升我们的健康水平，进而提高我们的工作效率，增强我们的抗压能力，最终提高我们的职业水平。那么，与职业相关的体能到底有哪些呢？如何发展职业体能？通过本专题的学习，同学们将对职业体能有全面且深入的了解。
|
</p>
|
</div>
|
<p>
|
职业体能是与职业（劳动）有关的身体素质及在不良劳动环境条件下的耐受力和适应能力，是经过特定的工作能力分析后，需要具备的身体活动能力和适应能力。不同类型岗位的职业劳动者所需要的职业体能会存在一定的区别。中等职业教育的核心和目标是为社会培养熟练掌握岗位知识和技能，从事生产、销售、服务等工作的操作型技术技能人才。因此，同学们在职业活动中必须具备良好的相应体能。目前，职业类型主要包括久坐型、久站型、经久高度注意力型、特定职业、乘务类职业等。根据不同职业类型的特征，发展相应的职业体能，这对于同学们而言至关重要。
|
</p>
|
<h4 id="d041">一、久坐型职业体能训练</h4>
|
<p>
|
现代社会分工精细，导致许多人工作时体位改变很少，长时间保持坐姿。例如，财务工作人员（会计与出纳）、文秘及大部分办公室白领大都以脑力劳动为主，以“伏案型”为主要工作方式。调查表明，该类员工每个工作日的
|
8 小时劳动中，坐的时间为 6～7
|
小时或更久。坐位姿势是一种静态姿势，这种姿势下完成单一工作，极易引起疲劳，从而导致工作效率的下降。
|
</p>
|
</div>
|
</div>
|
</div>
|
<!-- 55 -->
|
<div class="page-box" page="66">
|
<div v-if="showPageList.indexOf(66) > -1">
|
<div class="header-odd">
|
<span class="mk">基础模块</span>
|
<span class="sub">第二单元</span>
|
<span class="sub-title">体能发展</span>
|
<div class="line-page"></div>
|
<span class="sub-page">055</span>
|
</div>
|
<div class="bodystyle">
|
<div class="bk1-wbj">
|
<p class="center"><b>久坐型职业会对人体造成哪些危害？</b></p>
|
<p class="block">
|
<span class="span-S">◆</span>颈部：坐姿工作时，头部一般呈前俯或后仰的姿势。此时颈部会受到较大的压力，并增加颈部患病的概率。正确姿势应为颈部前倾
|
0°～10°。
|
</p>
|
<p class="block">
|
<span class="span-S">◆</span>胸部：长期低头含胸，使得胸廓得不到充分的舒展扩张。一方面导致肺通气功能下降；另一方面使胸廓变形，造成驼背。
|
</p>
|
<p class="block">
|
<span
|
class="span-S">◆</span>腰背部：坐姿工作时，人体背部一般呈弓起向前微倾的状态，背部肌群长期紧张性收缩，并且椎间盘受力不均，尤其是腰椎部位。长此以往，会导致背部小肌群的损伤，引起酸、麻、胀、痛。严重者会导致椎间盘突出。
|
</p>
|
<p class="block">
|
<span
|
class="span-S">◆</span>心血管系统：长时间坐姿工作，由于身体处于屈曲位，会使下肢静脉血回流至心脏受阻，导致足背浮肿。同时还会使直肠、肛管静脉回流受阻，引起静脉扩张而发生痔疮。此外，长期久坐会使心脏工作量减少，导致心脏机能下降，血液循环减慢，脑部供血不足。轻者容易出现头晕、眼花、嗜睡，重者会增加心肌梗死、高血压、冠心病等心血管疾病的患病风险。
|
</p>
|
<p class="block">
|
<span class="span-S">◆</span>肺通气功能：长时间坐位伏案使胸廓得不到充分扩张，会导致肺通气功能下降，影响呼吸机能，最终使氧气供应不足，影响工作效率。
|
</p>
|
</div>
|
<p>
|
根据久坐型职业的工作特点及其对人体的危害特点，针对该类型职业的体能训练应从增强肌肉力量、提高心肺耐力等方面进行。例如，利用对肩颈部、腰背部以及腕部的肌群进行力量训练，来提高局部肌群的肌肉力量；利用健身走、健身跑等提高心肺耐力。利用上述练习，最终可以达到改善血液循环、延缓疲劳、预防损伤、提高工作效率的目的。
|
</p>
|
<h5 id="e072">（一）力量训练</h5>
|
<p>针对久坐型职业设计的力量训练如表2-2-1所示。</p>
|
<p class="img">表2-2-1 针对久坐型职业设计的力量训练</p>
|
<p class="center openImgBox">
|
<img class="img-a" alt="" src="../../image/0068-1.jpg" />
|
</p>
|
</div>
|
</div>
|
</div>
|
<!-- 56 -->
|
<div class="page-box" page="67">
|
<div v-if="showPageList.indexOf(67) > -1">
|
<div class="header-even">
|
<span class="sub-page">056</span>
|
<div class="line-page"></div>
|
<span class="book-title">体育与健康</span>
|
</div>
|
<div class="bodystyle">
|
<p class="img-right">续表</p>
|
<p class="center openImgBox">
|
<img class="img-a" alt="" src="../../image/0069-1.jpg" />
|
</p>
|
<h5 id="e073">（二）伸展训练</h5>
|
<p>针对久坐型职业设计的伸展训练如表2-2-2所示。</p>
|
<p class="img-2">表2-2-2 针对久坐型职业设计的伸展训练</p>
|
<p class="center openImgBox">
|
<img class="img-a" alt="" src="../../image/0069-2.jpg" />
|
</p>
|
</div>
|
</div>
|
</div>
|
<!-- 57 -->
|
<div class="page-box" page="68">
|
<div v-if="showPageList.indexOf(68) > -1">
|
<div class="header-odd">
|
<span class="mk">基础模块</span>
|
<span class="sub">第二单元</span>
|
<span class="sub-title">体能发展</span>
|
<div class="line-page"></div>
|
<span class="sub-page">057</span>
|
</div>
|
<div class="bodystyle">
|
<h5 id="e074">（三）心肺训练</h5>
|
<p><b>1.健身走</b></p>
|
<p>
|
健身走时，上下肢应协调运动，并保持深而均匀的呼吸。健身走的速度是决定锻炼效果的关键因素，通常可分为慢步走（每分钟70～90步）、中速走（每分钟90～120步）、快步走（每分钟120～140步）和疾步走（每分钟140步以上）。
|
</p>
|
<p><b>2.健身跑</b></p>
|
<p>
|
健身跑时，呼吸要深、长、细、缓，且有节奏。呼吸的节奏可为两步一呼、两步一吸，或者三步一呼、三步一吸。尽量用腹式呼吸，吸气时鼓腹，呼气时尽量吐尽。跑步时，步伐要轻快，全身肌肉放松，双臂自然摆动。
|
</p>
|
<h4 id="d042">二、久站型职业体能训练</h4>
|
<p>
|
久站型职业是指长期在站姿的情况下工作的职业，如护士、外科医生、教师、前厅接待、餐厅服务员、售货员、厨师和模特等职业。这些岗位的服务人员均需要在工作期间保持长时间的站姿。这些工作对下肢耐力具有较高的要求，因而需要着重加强下肢的力量练习。
|
</p>
|
<div class="bk1-wbj">
|
<p class="center">
|
<b class="img-2">久站型职业会对人体造成哪些危害？</b>
|
</p>
|
<p class="block">
|
<span
|
class="span-S">◆</span>腰腹部：自然站立时，躯干部位的重量经过腰椎向下传导，需要腰部肌肉力量予以支撑，以保持腰椎的正常生理前凸。如果腰腹肌力量较弱，并且腹部脂肪堆积较多，会增加腰部肌群的负担，导致腰肌劳损。
|
</p>
|
<p class="block">
|
<span
|
class="span-S">◆</span>脊柱：脊柱的负荷为机体的体重、肌肉张力和外在负重的总和。不同部位的脊柱承担着不同的负荷。由于腰椎处于脊柱的较低位，因而负荷相对较大。站姿时，第三、第四腰椎间盘承受的压力较大，因此长期的站姿会增加患腰背痛的概率。
|
</p>
|
<p class="block">
|
<span class="span-S">◆</span>下肢：人体在走动或者站立时，下肢肌群会紧张性收缩，以维持身体姿势并保持身体平衡。长时间保持站立不动，会影响下肢血液循环，导致下肢肿胀，甚至导致静脉曲张。
|
</p>
|
<p class="block">
|
<span class="span-S">◆</span>心血管系统：长时间站立后，血液受到重力的作用，滞留在心脏水平以下的血管中，使静脉回流量下降，导致出现脚背浮肿、趾关节炎和下肢静脉曲张等症状。
|
</p>
|
<p class="block">
|
<span
|
class="span-S">◆</span>骨骼肌肉：人体的肌肉在平时会维持一定的张力，以维持一定的身体姿势。站立时，大腿、小腿、腰背部和臀部的肌肉处于等张收缩状态，需要参与的肌群比坐姿时更多，也更加容易疲劳受损。
|
</p>
|
</div>
|
<p>
|
根据长期的站姿会对下肢、腰腹及脊柱造成较大压力的特点，久站型职业体能训练应着重下肢及腰腹部位的力量训练。同时，可以采取健身走、健身跑的练习方式来提高心肺功能，
|
</p>
|
</div>
|
</div>
|
</div>
|
<!-- 58 -->
|
<div class="page-box" page="69">
|
<div v-if="showPageList.indexOf(69) > -1">
|
<div class="header-even">
|
<span class="sub-page">058</span>
|
<div class="line-page"></div>
|
<span class="book-title">体育与健康</span>
|
</div>
|
<div class="bodystyle">
|
<p style="text-indent: 0%">
|
也可以采用做膝关节保健操、踝关节保健操的方式来改善和消除肌肉疲劳。
|
</p>
|
<h5 id="e075">（一）力量训练</h5>
|
<p>针对久站型职业设计的力量训练如表2-2-3所示。</p>
|
<p class="img-2">表2-2-3 针对久站型职业设计的力量训练</p>
|
<p class="center openImgBox">
|
<img class="img-a" alt="" src="../../image/0071-1.jpg" />
|
</p>
|
<h5 id="e076">（二）伸展训练</h5>
|
<p>针对久站型职业设计的伸展训练如表2-2-4所示。</p>
|
<p class="img-2">表2-2-4 针对久站型职业设计的伸展训练</p>
|
<p class="center openImgBox">
|
<img class="img-a" alt="" src="../../image/0071-2.jpg" />
|
</p>
|
</div>
|
</div>
|
</div>
|
<!-- 59 -->
|
<div class="page-box" page="70">
|
<div v-if="showPageList.indexOf(70) > -1">
|
<div class="header-odd">
|
<span class="mk">基础模块</span>
|
<span class="sub">第二单元</span>
|
<span class="sub-title">体能发展</span>
|
<div class="line-page"></div>
|
<span class="sub-page">059</span>
|
</div>
|
<div class="bodystyle">
|
<p class="img-right">续表</p>
|
<p class="center openImgBox">
|
<img class="img-a" alt="" src="../../image/0072-1.jpg" />
|
</p>
|
<h5 id="e077">（三）心肺训练</h5>
|
<p>
|
久站型职业体能的心肺练习训练，与久坐型职业体能的心肺训练方法一致。
|
</p>
|
<h4 id="d043">三、经久高度注意力型职业体能训练</h4>
|
<p>
|
经久高度注意力型职业工作者多为脑力劳动者，常常需要长时间保持注意力的高度集中。常见职业有会计、同声传译、外科手术医生、科学家等。长期从事该类职业工作，人的大脑会负担过重，可能会因长期处于紧张状态而出现失眠、神经衰弱等症状。
|
</p>
|
<div class="bk1-wbj">
|
<p class="center">
|
<b>经久高度注意力型职业会对人体造成哪些危害？</b>
|
</p>
|
<p class="block">
|
失眠多梦：长时间进行注意力高度集中的脑力劳动，大脑得不到有效放松，
|
会导致夜不能寐、多梦等。
|
</p>
|
<p class="block">
|
神经衰弱：脑力劳动者由于长时间用脑，且休息不够充分，会损害大脑神经细胞，导致神经衰弱。
|
</p>
|
</div>
|
<p>
|
根据长时间注意力高度集中会对大脑造成损害的特点，该类职业工作者的体能训练应以轻松愉悦的练习为主，以增加大脑供氧量，缓解精神紧张。
|
</p>
|
<h5 id="e078">（一）有氧训练</h5>
|
<p>针对经久高度注意力型职业设计的有氧训练如表2-2-5所示。</p>
|
<p class="img-2">表2-2-5 针对经久高度注意力型职业设计的有氧训练</p>
|
<p class="center openImgBox">
|
<img class="img-a" alt="" src="../../image/0072-2.jpg" />
|
</p>
|
<h5 id="e079">（二）伸展训练</h5>
|
<p>
|
经久高度注意力型职业体能的伸展训练，与久坐型、久站型职业体能伸展训练的方法一致。
|
</p>
|
</div>
|
</div>
|
</div>
|
<!-- 60 -->
|
<div class="page-box" page="71">
|
<div v-if="showPageList.indexOf(72) > -1">
|
<div class="header-even">
|
<span class="sub-page">060</span>
|
<div class="line-page"></div>
|
<span class="book-title">体育与健康</span>
|
</div>
|
<div class="bodystyle">
|
<h4 id="d044">四、特定职业体能训练</h4>
|
<p>
|
特定职业如警察、安保、消防等具有高度的危险性和不确定性，常常需要面对各种突发事件，工作环境复杂；而且常常不分早晚，容易造成身体的损害。此类职业人群必须具备较强的耐力、较好的力量、较快的速度以及敏捷的反应。根据特定职业工作者常常需要短距离快速出击、长距离持续奔跑、迅速攀爬跨越各种障碍物的特点，应对该种职业工作者进行全方位的体能训练，如力量训练、爆发力训练、速度训练、耐力训练以及通过障碍路径的综合训练等。
|
</p>
|
<h5 id="e080">（一）力量训练</h5>
|
<p>针对特定职业设计的力量训练如表2-2-6所示。</p>
|
<p class="img-2">表2-2-6 针对特定职业设计的力量训练</p>
|
<p class="center openImgBox">
|
<img class="img-a" alt="" src="../../image/0073-1.jpg" />
|
</p>
|
<h5 id="e081">（二）爆发力训练</h5>
|
<p>针对特定职业设计的爆发力训练如表2-2-7所示。</p>
|
<p class="img-2">表2-2-7 针对特定职业设计的爆发力训练</p>
|
<p class="center openImgBox">
|
<img class="img-a" alt="" src="../../image/0073-2.jpg" />
|
</p>
|
</div>
|
</div>
|
</div>
|
<!-- 61 -->
|
<div class="page-box" page="72">
|
<div v-if="showPageList.indexOf(72) > -1">
|
<div class="header-odd">
|
<span class="mk">基础模块</span>
|
<span class="sub">第二单元</span>
|
<span class="sub-title">体能发展</span>
|
<div class="line-page"></div>
|
<span class="sub-page">061</span>
|
</div>
|
<div class="bodystyle">
|
<h5 id="e082">（三）速度训练</h5>
|
<p>针对特定职业设计的速度训练如表2-2-8所示。</p>
|
<p class="img-2">表2-2-8 针对特定职业设计的速度训练</p>
|
<p class="center openImgBox">
|
<img class="img-a" alt="" src="../../image/0074-1.jpg" />
|
</p>
|
<h5 id="e083">（四）耐力训练</h5>
|
<p>
|
部分特定职业对耐力有一定的要求，因此设计越野跑的相关训练，以期增强同学们的心肺功能和肌肉耐力。
|
</p>
|
<p>
|
具体的训练建议为：将距离设置为 4000～5000
|
米，可以轻装或者负重；跑动中注意调整好呼吸，合理分配体力，时间越短越好。
|
</p>
|
<h5 id="e084">（五）400米障碍综合训练</h5>
|
<p>
|
400米障碍综合训练是人体力量、速度、耐力、柔韧性和灵敏性等身体素质的综合体现，是特定职业者必要的训练方式。该训练能有效地发展特定职业者在实际工作中跨越各种障碍所需的奔跑、跳跃、攀越、支撑平衡和钻爬等基本技能。
|
</p>
|
<h4 id="d045">五、乘务类职业体能训练</h4>
|
<p>
|
乘务类职业包括航空乘务、铁路乘务、海上轮船类乘务等。该职业的工作环境存在不稳定性，因此对平衡能力、核心的稳定能力、应激反应等有较高的要求。日常可以着重通过力量、柔韧性、平衡能力等素质训练提升自身职业体能。
|
</p>
|
<h5 id="e085">（一）力量训练</h5>
|
<p>针对乘务类职业设计的力量训练如表2-2-9所示。</p>
|
<p class="img-2">表2-2-9 针对乘务类职业设计的力量训练</p>
|
<p class="center openImgBox">
|
<img class="img-a" alt="" src="../../image/0074-2.jpg" />
|
</p>
|
</div>
|
</div>
|
</div>
|
<!-- 62 -->
|
<div class="page-box" page="73">
|
<div v-if="showPageList.indexOf(73) > -1">
|
<div class="header-even">
|
<span class="sub-page">062</span>
|
<div class="line-page"></div>
|
<span class="book-title">体育与健康</span>
|
</div>
|
<div class="bodystyle">
|
<p class="img-right">续表</p>
|
<p class="center openImgBox">
|
<img class="img-a" alt="" src="../../image/0075-1.jpg" />
|
</p>
|
<h5 id="e086">（二）平衡训练</h5>
|
<p>针对乘务类职业设计的平衡训练如表2-2-10所示。</p>
|
<p class="img-2">表2-2-10 针对乘务类职业设计的平衡训练</p>
|
<p class="center openImgBox">
|
<img class="img-a" alt="" src="../../image/0075-2.jpg" />
|
</p>
|
<h5 id="e087">（三）伸展训练</h5>
|
<p>
|
乘务类职业体能的伸展训练，与久坐型、久站型职业体能的伸展训练方法一致。
|
</p>
|
|
<div class="bk-xspj">
|
<p class="bj-sbx">学习评价</p>
|
<p class="block">
|
1.职业体能的锻炼原则和方法有哪些？哪几点是我们锻炼时需要强调和改变的？
|
<input @change="changeAssess($event, 'text1')" maxlength="20" v-model="chapter002.tkItem01.text1"
|
class="assess" type="text" />
|
</p>
|
<p class="block">
|
2.如何根据自己未来的职业选择合适的职业体能训练？<input @change="changeAssess($event, 'text2')" maxlength="20"
|
v-model="chapter002.tkItem01.text2" class="assess" type="text" />
|
</p>
|
<p class="block">3.给自己制订一份专业体能训练计划。</p>
|
<textarea rows="8" v-model="chapter002.textBybItem9" @change="setBookQuestion"></textarea>
|
</div>
|
|
<div class="bk-xyx" style="padding: 2px 0; margin-top: 30px">
|
<div class="bj1-xyx publicxbc">
|
· 视频库集 ·
|
<div class="icon" @click="activityXyx2">
|
<svg xmlns="http://www.w3.org/2000/svg" xmlns:xlink="http://www.w3.org/1999/xlink" width="16.863"
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height="13.817" viewBox="0 0 19.863 13.817">
|
<g transform="translate(-40.961 -184.321)">
|
<path class="a"
|
d="M4.647,1.4a1,1,0,0,1,1.707,0L10.07,7.479A1,1,0,0,1,9.217,9H1.783A1,1,0,0,1,.93,7.479Z"
|
transform="translate(51.824 196.82) rotate(-90)" />
|
<path class="b"
|
d="M3322.914-15094.863h-10.363a2.593,2.593,0,0,1-2.59-2.59v-8.638a2.593,2.593,0,0,1,2.59-2.59h10.363a2.6,2.6,0,0,1,2.594,2.59v1.729c.013.027,0,3.6,0,5.141v1.769A2.6,2.6,0,0,1,3322.914-15094.863Zm-6.9-9.933a.862.862,0,0,0-.755.468.947.947,0,0,0-.114.455v4.2a.9.9,0,0,0,.868.922.848.848,0,0,0,.432-.121l3.45-2.12a.956.956,0,0,0,.315-1.259.874.874,0,0,0-.322-.341l-3.451-2.086A.813.813,0,0,0,3316.01-15104.8Z"
|
transform="translate(-3269 15293.001)" />
|
</g>
|
</svg>
|
</div>
|
</div>
|
<br />
|
<p class="public-tips">专题二 · 视频库集</p>
|
<div class="parentVideo" v-if="chapter002.isShowXyx02">
|
<div class="videoItem" v-if="chapter002.videoShow12">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v57"></video>
|
<span>{{ chapter002.videoMd5.v57.name }}</span>
|
</div>
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<div class="videoItem" v-if="chapter002.videoShow12">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v58"></video>
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<span>{{ chapter002.videoMd5.v58.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow12">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v59"></video>
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<span>{{ chapter002.videoMd5.v59.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow12">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v60"></video>
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<span>{{ chapter002.videoMd5.v60.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow12">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v61"></video>
|
<span>{{ chapter002.videoMd5.v61.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow12">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v62"></video>
|
<span>{{ chapter002.videoMd5.v62.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow13">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v63"></video>
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<span>{{ chapter002.videoMd5.v63.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow13">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v64"></video>
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<span>{{ chapter002.videoMd5.v64.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow13">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v65"></video>
|
<span>{{ chapter002.videoMd5.v65.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow13">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v66"></video>
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<span>{{ chapter002.videoMd5.v66.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow13">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v67"></video>
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<span>{{ chapter002.videoMd5.v67.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow13">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v68"></video>
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<span>{{ chapter002.videoMd5.v68.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow13">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
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x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v69"></video>
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<span>{{ chapter002.videoMd5.v69.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow14">
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<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
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:src="chapter002.videoUrl.v70"></video>
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<span>{{ chapter002.videoMd5.v70.name }}</span>
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</div>
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<div class="videoItem" v-if="chapter002.videoShow14">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
|
:src="chapter002.videoUrl.v71"></video>
|
<span>{{ chapter002.videoMd5.v71.name }}</span>
|
</div>
|
<div class="videoItem" v-if="chapter002.videoShow14">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
|
:src="chapter002.videoUrl.v72"></video>
|
<span>{{ chapter002.videoMd5.v72.name }}</span>
|
</div>
|
<div class="videoItem" v-if="chapter002.videoShow14">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
|
:src="chapter002.videoUrl.v73"></video>
|
<span>{{ chapter002.videoMd5.v73.name }}</span>
|
</div>
|
|
<div class="videoItem" v-if="chapter002.videoShow14">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
|
:src="chapter002.videoUrl.v74"></video>
|
<span>{{ chapter002.videoMd5.v74.name }}</span>
|
</div>
|
|
<div class="videoItem" v-if="chapter002.videoShow14">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
|
:src="chapter002.videoUrl.v75"></video>
|
<span>{{ chapter002.videoMd5.v75.name }}</span>
|
</div>
|
|
<div class="videoItem" v-if="chapter002.videoShow14">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
|
:src="chapter002.videoUrl.v76"></video>
|
<span>{{ chapter002.videoMd5.v76.name }}</span>
|
</div>
|
|
<div class="videoItem" v-if="chapter002.videoShow15">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
|
:src="chapter002.videoUrl.v77"></video>
|
<span>{{ chapter002.videoMd5.v77.name }}</span>
|
</div>
|
|
<div class="videoItem" v-if="chapter002.videoShow15">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
|
:src="chapter002.videoUrl.v78"></video>
|
<span>{{ chapter002.videoMd5.v78.name }}</span>
|
</div>
|
|
<div class="videoItem" v-if="chapter002.videoShow15">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
|
:src="chapter002.videoUrl.v79"></video>
|
<span>{{ chapter002.videoMd5.v79.name }}</span>
|
</div>
|
<div class="videoItem" v-if="chapter002.videoShow15">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
|
:src="chapter002.videoUrl.v80"></video>
|
<span>{{ chapter002.videoMd5.v80.name }}</span>
|
</div>
|
<div class="videoItem" v-if="chapter002.videoShow15">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
|
:src="chapter002.videoUrl.v81"></video>
|
<span>{{ chapter002.videoMd5.v81.name }}</span>
|
</div>
|
|
<div class="videoItem" v-if="chapter002.videoShow15">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
|
:src="chapter002.videoUrl.v82"></video>
|
<span>{{ chapter002.videoMd5.v82.name }}</span>
|
</div>
|
|
<div class="videoItem" v-if="chapter002.videoShow15">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
|
:src="chapter002.videoUrl.v83"></video>
|
<span>{{ chapter002.videoMd5.v83.name }}</span>
|
</div>
|
|
<div class="videoItem" v-if="chapter002.videoShow16">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
|
:src="chapter002.videoUrl.v84"></video>
|
<span>{{ chapter002.videoMd5.v84.name }}</span>
|
</div>
|
|
<div class="videoItem" v-if="chapter002.videoShow16">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
|
:src="chapter002.videoUrl.v85"></video>
|
<span>{{ chapter002.videoMd5.v85.name }}</span>
|
</div>
|
|
<div class="videoItem" v-if="chapter002.videoShow16">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
|
:src="chapter002.videoUrl.v86"></video>
|
<span>{{ chapter002.videoMd5.v86.name }}</span>
|
</div>
|
|
<div class="videoItem" v-if="chapter002.videoShow16">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
|
:src="chapter002.videoUrl.v87"></video>
|
<span>{{ chapter002.videoMd5.v87.name }}</span>
|
</div>
|
<div class="videoItem" v-if="chapter002.videoShow16">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
|
:src="chapter002.videoUrl.v88"></video>
|
<span>{{ chapter002.videoMd5.v88.name }}</span>
|
</div>
|
<div class="videoItem" v-if="chapter002.videoShow16">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
|
:src="chapter002.videoUrl.v89"></video>
|
<span>{{ chapter002.videoMd5.v89.name }}</span>
|
</div>
|
|
<div class="videoItem" v-if="chapter002.videoShow16">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
|
:src="chapter002.videoUrl.v90"></video>
|
<span>{{ chapter002.videoMd5.v90.name }}</span>
|
</div>
|
<div class="videoItem" v-if="chapter002.videoShow17">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
|
:src="chapter002.videoUrl.v91"></video>
|
<span>{{ chapter002.videoMd5.v91.name }}</span>
|
</div>
|
<div class="videoItem" v-if="chapter002.videoShow17">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
|
:src="chapter002.videoUrl.v92"></video>
|
<span>{{ chapter002.videoMd5.v92.name }}</span>
|
</div>
|
<div class="videoItem" v-if="chapter002.videoShow17">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
|
:src="chapter002.videoUrl.v93"></video>
|
<span>{{ chapter002.videoMd5.v93.name }}</span>
|
</div>
|
<div class="videoItem" v-if="chapter002.videoShow17">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
|
:src="chapter002.videoUrl.v94"></video>
|
<span>{{ chapter002.videoMd5.v94.name }}</span>
|
</div>
|
<div class="videoItem" v-if="chapter002.videoShow17">
|
<video webkit-playsinline="true" x-webkit-airplay="true" playsinline="true" x5-video-orientation="h5"
|
x5-video-player-fullscreen="true" x5-playsinline="" controls class="video-border w100"
|
:src="chapter002.videoUrl.v95"></video>
|
<span>{{ chapter002.videoMd5.v95.name }}</span>
|
</div>
|
</div>
|
</div>
|
</div>
|
</div>
|
</div>
|
|
<el-dialog :visible.sync="dialogVisible" width="60vw" top="2vh" append-to-body lock-scroll :show-close="false"
|
class="custom-dialog">
|
<div slot="title" class="header_title">
|
<span>{{ pdfTitle }}</span>
|
<span @click="closeDialog"> x </span>
|
</div>
|
<div class="pdfModal" v-if="dialogVisible">
|
<preView :isClear="dialogVisible" :md5="p_md5"></preView>
|
</div>
|
</el-dialog>
|
</div>
|
</template>
|
<script>
|
import preView from '@/components/pdfview/index.vue'
|
import { getResourcePath } from '@/assets/methods/resources'
|
export default {
|
name: 'chapter-2',
|
props: {
|
showPageList: {
|
type: Array,
|
},
|
questionData: {
|
type: Object,
|
},
|
isSearch: {
|
type: Boolean,
|
default: false,
|
},
|
},
|
components: {
|
preView,
|
},
|
data() {
|
return {
|
pdfTitle: '',
|
p_md5: '',
|
dialogVisible: false,
|
isShowScore2: false,
|
isShowScore1: false,
|
chapter002: {
|
isShowXyx01: false,
|
isShowXyx02: false,
|
tkItem01: {},
|
tkItem02: {},
|
tkItem03: {},
|
tkItem04: {},
|
score2: 0,
|
videoMd5: {
|
v1: {
|
md5: '4319c46d914b70a156bb7390f4da6c60',
|
name: '1 站姿哑铃臂弯举',
|
},
|
v2: {
|
md5: 'd64a7a315a7206201b6281226cc8642e',
|
name: '2 俯身单侧哑铃臂屈伸',
|
},
|
v3: {
|
md5: 'a149b8e53e893a29c2235ac8293ce22f',
|
name: '3 站姿弹力带侧平举',
|
},
|
v4: {
|
md5: 'b78634c194d65e71d94b543a78755848',
|
name: '4 站姿弹力带划船',
|
},
|
v5: {
|
md5: 'a8999d8512f9a20d269b77defee5e96f',
|
name: '5（跪姿）平板支撑',
|
},
|
v6: { md5: '0e1186f844d36b7ddaff1d7210428929', name: '6 仰卧卷腹' },
|
v7: { md5: '6c9936509036d3669323d0cb351f9d18', name: '7 箭步蹲' },
|
v8: {
|
md5: '44fbdae161dff70405394956b9c914c0',
|
name: '8（斜上）俯卧撑',
|
},
|
v9: { md5: 'a0254919dae00a6b0b1791324fb0993b', name: '9 引体向上' },
|
v10: { md5: 'decdd4f5b25fcab0d072ac2549cc678f', name: '10 悬垂举腿' },
|
v11: { md5: '89704d018aa60e080a6d4f2eef31f20a', name: '11 自重深蹲' },
|
v12: {
|
md5: '4f65f55254412f0c876a759d6c642441',
|
name: '12 单足站姿提踵',
|
},
|
v13: { md5: 'a4c6746df29c09647bd2a4e7fcf9d255', name: '13 杠铃高翻' },
|
v14: {
|
md5: 'c10dc4d63f6a2ee02176e3bcc24bc367',
|
name: '14 双人向前砸药球',
|
},
|
v15: {
|
md5: '743423f328a6a9208977752b76ce3446',
|
name: '15 杠铃半蹲跳',
|
},
|
v16: {
|
md5: '12b0d155c38f6f0a136dc632f482c97d',
|
name: '16 双人拉力绳阻力跑',
|
},
|
v17: { md5: 'f6cea8e7cebb8ec82129dbaaa8131dd0', name: '17 站姿-T字' },
|
v18: { md5: '60657d5c9855806a88d7912138b17645', name: '18 站姿-W字' },
|
v19: { md5: 'ba97ee55a1cf199dab60123efb26aa18', name: '19 交叉摆臂' },
|
v20: { md5: 'b7a56f3d3616d36ecc223ae4e1005946', name: '20 提踵走' },
|
v21: { md5: '3767bcc0601eba4b4d6ba62a9dfbfb9e', name: '21 脚跟走' },
|
v22: {
|
md5: 'b35c4541b4db930d25d10d5356f8bad2',
|
name: '22 行进间股四头肌伸展',
|
},
|
v23: {
|
md5: '9d54499bb3ee298de9161fe3f1dac49b',
|
name: '23 提膝展髋走',
|
},
|
v24: {
|
md5: 'a62879c9a7184f2fb405e4491db5be81',
|
name: '24 直腿行军步',
|
},
|
v25: {
|
md5: 'ff6297edce7ed71c63c544275537581c',
|
name: '25 抱膝落跪步走',
|
},
|
v26: { md5: 'ec762747ae811eaa81c875ab8a54c86a', name: '26 合抱扩胸' },
|
v27: { md5: 'db25102310e586d5132c03ec9e07bf32', name: '27 蝎子摆尾' },
|
v28: {
|
md5: '2664f68c79dd4ff0176c9b90725d43d9',
|
name: '28 肱三头肌 主动伸展',
|
},
|
v29: {
|
md5: '6a895a20fb6393cb5ec61b71ac2c3766',
|
name: '29 腕部屈肌 主动伸展',
|
},
|
v30: {
|
md5: 'e4e5687b51096994eef921b9d10a60e2',
|
name: '30 三角肌后束 主动伸展',
|
},
|
v31: {
|
md5: 'ad7585d753ebf181fcc0541822fedb16',
|
name: '31 三角肌前束 主动伸展',
|
},
|
v32: {
|
md5: 'e8b087f45d4f51b1059be847d01e725e',
|
name: '32 小腿三头肌 主动伸展',
|
},
|
v33: {
|
md5: 'fb0974c5d67182876e2e815d185ed8e4',
|
name: '33 股四头肌 主动伸展',
|
},
|
v34: {
|
md5: '90a655d5fba715406c1cb31c0173c250',
|
name: '34 内收肌 主动伸展',
|
},
|
v35: {
|
md5: '74f9f66cba99049c35eb64cfa3026184',
|
name: '35 股二头肌和臀肌 主动伸展',
|
},
|
v36: {
|
md5: '20b3dba6da9bbfbe6d3a2d69c42427e1',
|
name: '36 站姿正前屈',
|
},
|
v37: {
|
md5: '176f6a7269a954ea67a3c9338761d528',
|
name: '37 背阔肌伸展',
|
},
|
v38: { md5: '4a75095cfcb7382b9c0df4fecd108f27', name: '38 骆驼式' },
|
v39: {
|
md5: 'dccd0eb11714c6fe92933e5fd4446cd1',
|
name: '39 臀肌、躯干伸肌和胸肌-主动伸展',
|
},
|
v40: {
|
md5: '0929e045002f5438b7fc851db507a455',
|
name: '40 躯干伸肌、背阔肌、菱形肌和臀肌主动伸展',
|
},
|
v41: {
|
md5: 'b21ddbe0b8eddcc2ad95704b44abec0e',
|
name: '41 腹直肌主动伸展',
|
},
|
v42: {
|
md5: '09468a3231bb6e3b7e23c4fe1bb9af65',
|
name: '42 高抬腿转身跑',
|
},
|
v43: {
|
md5: 'd37a5bffb85cfbda688534a5ef269bbb',
|
name: '43 俯卧撑起跑',
|
},
|
v44: {
|
md5: 'f4b88df66d5340b9421d7454d7a4f028',
|
name: '44 两人拍击（背）',
|
},
|
v45: {
|
md5: 'f63210d0b6e931fdff49f8bc25baeb0d',
|
name: '45 快速小步跑',
|
},
|
v46: {
|
md5: '08ae172eca3ec9716301cddb134e89cd',
|
name: '46 原地快速高抬腿或支撑高抬腿',
|
},
|
v47: {
|
md5: '2ddfd1d6e40bc23aac4957f198db9e35',
|
name: '47 快速传接球',
|
},
|
v48: {
|
md5: '6e784bafe7a61d96597ca7961d9776c5',
|
name: '48 小步跑或高抬腿跑转加速跑',
|
},
|
v49: {
|
md5: 'e42f4d153d8b35ee0a94b18608ccb334',
|
name: '49 快速后蹬跑',
|
},
|
v50: {
|
md5: '9d0c94d2c7ea2349bf0f7ca9e742b759',
|
name: '50 双人间距追逐跑',
|
},
|
v51: { md5: '72aeaf4211008341f660af6ebb9dd4bb ', name: '51 单脚站立' },
|
v52: { md5: 'e56587af4c27ca3843153f896bb2fa65', name: '52 燕式平衡' },
|
v53: {
|
md5: '8d54fe7c97633470a7a5815c32d33839',
|
name: '53 绳梯横向小滑步',
|
},
|
v54: { md5: '364ee7534212a7fb10a0c8777529006a ', name: '54 交叉步跑' },
|
v55: {
|
md5: '4ae656a2c1ac7ee825ae9eb3a95e624a',
|
name: '55 绳梯“之”字形双脚跳',
|
},
|
v56: { md5: '79573c07e98cc532511bd641f0301273', name: '56 变向跑' },
|
|
v57: {
|
md5: '1ca7a180fdcbda1e79b93743ea135ee7',
|
name: '1 弹力带直臂后缩',
|
},
|
v58: { md5: 'b8f620ed06adc90953ab2fc21447094d', name: '2 俯卧挺身' },
|
v59: {
|
md5: 'd1d0aeacd271790f97b1fd5d3cf97928',
|
name: '3 站姿弹力带划船',
|
},
|
v60: {
|
md5: 'be55b7e4db43df2b6276e3d7f6b89d2a',
|
name: '4 哑铃侧平举',
|
},
|
v61: {
|
md5: '187ee53128b39cdc543edfb8a0ef228d',
|
name: '5 站姿后踢退',
|
},
|
v62: {
|
md5: '8c4c90fab9269ed96c5df931efd16a9b',
|
name: '1 三角肌前束主动伸展',
|
},
|
v63: {
|
md5: 'f7a2354a781cb53642a333b17ef64750',
|
name: '2 臀大肌主动伸展',
|
},
|
v64: {
|
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v93: {
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md5: '969bbd9ae31875e3fcad1b5f7e6adc83',
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