體適能
Fitness
| 節 | 週三 |
|---|---|
1 08:00–08:50 | 體適能 PhE 2 節連堂 |
2 09:00–09:50 |
* 根據陽明交大上課時間表所列
本課程旨在介紹體適能的知識,瞭解如何評估及提升體適能,同時能體驗運動效益,享受運動樂趣,養成規律運動習慣,以達到控制體重、塑身及促進健康的目標。 The aim of the course is to introduce the knowledge of physical fitness. Understanding how to evaluat e and promote physical fitness, at the same time, enjoy the exercise, develop regular exercise habits to reach the goal of weight control, body sculpting and health promotion.
(1)上課穿著運動服及運動鞋。 (2)準備毛巾、開水,準時上課及繳交作業。 (3)示範、練習。 (1) Students must wear athletic attire and sports shoes when attending class. (2) Students must bring a towel and water, arrive on time for classes, and submit assignments punctually. (3) Demonstrations, practice sessions.
評量:出席(20%)、課堂參與活動(30%)、團隊帶領活動練習(20%)、期末體適能學科測驗(30%) Attendance (20%), Classroom Participation (30%), Team Leadership Activity Practice (20%), Final Physical Fitness Subject Test (30%)
| 週次 | 主題 |
|---|---|
| 第 1 週 | 課程介紹、體適能概念與身體組成 Introduction, fitness concept & body comp. |
| 第 2 週 | 徒手全身肌力訓練(初階) Bodyweight strength (basic) |
| 第 3 週 | 徒手核心肌群訓練 Core muscle workout (bodyweight) |
| 第 4 週 | 柔軟度與動態伸展 Flexibility & dynamic stretching |
| 第 5 週 | 平衡訓練+簡易心率區間介紹 Balance training + intro to heart rate zones |
| 第 6 週 | 彈力帶上肢肌力訓練 Resistance band: upper body |
| 第 7 週 | 彈力帶下肢肌力訓練 Resistance band: lower body |
| 第 8 週 | 彈力帶核心與穩定訓練 Resistance band: core & stability |
| 第 9 週 | 體適能測驗與動作檢核 Fitness test & movement check |
| 第 10 週 | 徒手間歇式訓練(中強度) Bodyweight HIIT (moderate intensity) |
| 第 11 週 | 徒手肌耐力循環訓練 Bodyweight endurance circuit |
| 第 12 週 | 平衡與柔軟度組合訓練 Balance + flexibility combo |
| 第 13 週 | 彈力帶與徒手混合訓練 Band + bodyweight combo |
| 第 14 週 | 講解心肺訓練與實作 Cardio training basics + practice |
| 第 15 週 | 肌力、柔軟與核心綜合訓練 Strength, flexibility & core combo |
| 第 16 週 | 學期考試Final exam |