高职体育与健康教程（下册）

以“健康第一” 为主线，结合高职院校体育公共课的教学实际和特点

本书依据《全国普通高等学校体育课程教学指导纲要》和《国家学生体质健康标准》对高等学校体育教育的要求，以“健康第一”为指导思想和主线，结合高职院校体育公共课的教学实际和特点，以培养高职学生的体育与健康意识和实践能力为重点，为学生提供身体锻炼的指南，结合团队作者多年的体育教育经验编写而成。教材共分为理论篇和实践篇两个部分，内容简明扼要、通俗易懂，同时秉承知识够用、内容实用的原则，吸收了本学科较前沿的理念、知识，构建了相对完整的理论知识体系。技能实践布局直观，方便学生学习运动技能。本书注重实用性、专业性与普适性的结合与统一，兼顾课内体育教学与课外体育锻炼指导。本书具有广泛的实用价值，可作为高职院校普遍体育课程的教学用书，同时也可作为广大体育爱好者自主锻炼的指导用书。

"陈发昌，男，硕士研究生，1990年生人，江西生物科技职业学院，讲师，研究方向为体育教育训练学。 2017-2018，任教于南昌工学院。2018至今，任教于江西生物科技职业学院。"

目 录 理 论 篇 第一章 合理营养与专项营养补给·····································································002 第一节 体育锻炼与合理营养·····································································002 一、体育锻炼的基本原则·····································································004 二、锻炼身体的方法···········································································005 三、人体的主要营养素········································································007 四、膳食营养素摄入量的平衡·······························································010 五、平衡膳食的原则与方法··································································011 第二节 专项运动与营养补给·····································································012 一、各项运动的营养特点·····································································012 二、运动前、运动中、运动后营养补给的特点··········································015 第二章 体能训练与发展·················································································018 第一节 健康体能与体能训练·····································································018 一、体能与体能训练···········································································019 二、国内外对体能训练特点的认识分析···················································022 三、现代体能训练的概念与特征····························································025 四、体能训练的适用原则·····································································026 第二节 体能锻炼计划的制订与实施····························································028 一、徒手力量训练的主要技术手段教学···················································028 二、器械抗阻训练的主要技术手段教学···················································029 第三节 发展职业体能的实用技术·······························································032 一、功能性测试与评估········································································032 二、阶段训练周期与负荷安排·······························································042 第三章 体育运动与奥林匹克教育·····································································047 第一节 奥林匹克运动的起源与发展····························································047 一、古代奥运会的发源地·····································································048 二、现代奥运会·················································································049 三、中国与现代奥林匹克运动·······························································051 第二节 奥林匹克文化··············································································059 一、奥林匹克运动的组织体系·······························································060 二、奥林匹克思想体系········································································060 三、奥林匹克文化体系········································································061 四、奥林匹克活动体系········································································065 五、奥林匹克运动与社会·····································································065 第三节 体育竞赛组织··············································································067 一、常用的竞赛种类···········································································067 二、竞赛的组织·················································································068 三、常用的竞赛方法···········································································069 第四节 体育竞赛欣赏··············································································070 一、体育竞赛欣赏的意义·····································································070 二、体育竞赛欣赏的方法·····································································071 三、体育竞赛欣赏的基本内容·······························································072 四、欣赏的修养·················································································073 第四章 体育锻炼与健康·················································································074 第一节 体育与学校体育···········································································074 一、体育概念的起源和发展··································································075 二、体育的功能·················································································077 三、学校体育····················································································079 第二节 健康及影响健康的因素··································································083 一、健康概述····················································································083 二、健康的影响因素···········································································087 三、健康教育····················································································088 第三节 体育运动对于健康的益处·······························································091 一、适量体育运动可使人体健康发展······················································092 二、适量体育锻炼可促进人的心理健康发展·············································092 三、适量体育运动可提高人适应社会的能力·············································092 四、过度运动对健康的影响··································································093 五、运动缺乏对健康的影响··································································093 实 践 篇 第五章 操类运动··························································································096 第一节 基本体操····················································································096 一、体操运动简介··············································································097 二、基本体操的基本技术·····································································097 第二节 健美操运动·················································································103 第三节 其他体操····················································································109 一、艺术体操····················································································109 二、啦啦操·······················································································112 三、体育舞蹈····················································································114 第六章 游泳运动··························································································117 第一节 游泳运动概述··············································································117 一、游泳运动的发展历程·····································································118 二、游泳运动的分类···········································································119 三、游泳运动的意义···········································································120 四、游泳的安全卫生及自我救护····························································121 第二节 游泳的基本技术···········································································124 一、水中行走练习··············································································125 二、呼吸练习····················································································125 三、浮体与站立练习···········································································126 四、滑行练习····················································································126 第三节 蛙泳··························································································127 一、身体姿势····················································································128 二、腿的技术····················································································128 三、手臂技术····················································································129 四、呼吸及完整配合技术·····································································129 五、蛙泳教学····················································································130 第四节 自由泳·······················································································132 一、自由泳技术·················································································132 二、自由泳教学·················································································134 第七章 武术与民族传统体育···········································································138 第一节 武术运动····················································································138 一、武术运动简介··············································································139 二、武术运动的基本技术·····································································142 第二节 太极拳·······················································································146 一、太极拳运动的起源与发展·······························································146 二、太极拳运动的特点和作用·······························································147 三、二十四式简化太极拳·····································································147 第三节 散打··························································································153 一、散打概述····················································································153 二、武德教育与散打的礼节··································································154 三、散打的基本技术···········································································155 四、拳法··························································································156 五、拳法防守技术··············································································158 六、腿法··························································································160 七、摔法··························································································162 八、散打基本技术训练的方法·······························································164 第四节 自卫防身术·················································································165 一、自卫防身术概述···········································································165 二、基本功·······················································································165 三、基本技术····················································································166 四、基本擒拿与解脱方法·····································································170 五、保护性倒地和滚翻········································································175 第五节 毽球··························································································175 一、毽球简介····················································································176 二、毽球的基本技术···········································································176 第六节 其他民族传统体育项目··································································178 一、跳绳··························································································179 二、秋千··························································································181 三、健身气功····················································································183 附录 大学生体质健康标准及其测试办法····························································198