体育与健康三单元网球

yiming

2024-07-29 d562f6e31ce335b8dfd1d1e61573207fa12a7881

 src/books/sportsAndHealth/view/components/chapter002.vue

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          <p class="img-2">表2-1-2 力量训练计划的制订原则</p>
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          <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>
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          <p class="img-right">续表</p>
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          <p class="img-2">表2-1-4 四肢的爆发力训练动作</p>
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          <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>
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          <p class="img-right">续表</p>
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          <p class="img-right">续表</p>
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          <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>
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          <p class="img-right">续表</p>
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          <p class="img-2">表2-1-7 平衡能力的训练动作</p>
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          <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>
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          <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>
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              · 视频库集 ·
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            <p class="public-tips">项目五 · 视频库集</p>
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@@ -2153,14 +1824,19 @@
        <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>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。
              <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>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>
            <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。
@@ -2215,13 +1891,20 @@
          <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。
              <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>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>
            <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>
@@ -2410,7 +2093,7 @@
          text10: "下雨，明天补上",
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          v1 : { md5: "02a9dc1b0fae2f542c43ca4a1f72217b", name: "1 站姿哑铃臂弯举" },
          v1: { md5: "02a9dc1b0fae2f542c43ca4a1f72217b", name: "1 站姿哑铃臂弯举" },
          v2: { md5: "5d7d9ebec0150c2a39e15994bfb03e58", name: "2 俯身单侧哑铃臂屈伸" },
          v3: { md5: "3fd53a33ed7c22b35475b9c94e9d4d5d", name: "3 站姿弹力带侧平举" },
          v4: { md5: "01e1ab09cab50469b4c71ffb704542c8", name: "4 站姿弹力带划船" },
@@ -2549,7 +2232,7 @@
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    async getVideo(md5, val) {
      const data = await getResourcePath(md5);
      this.chapter002.videoUrl[val] = data;
@@ -2702,8 +2385,8 @@
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