健走與慢跑
Exercise walking and jogging
| 節 | 週二 |
|---|---|
7 15:30–16:20 | 健走與慢跑 PE 2 節連堂 |
8 16:30–17:20 |
* 根據陽明交大上課時間表所列
健走時必須運用適當而自然的技巧，才能從健走中得到健康及樂趣，正確的健走技巧還可以讓您隨心所欲，要走多快就走多快，要走多遠就走多遠，一週走幾次都可以，也一定能夠達到個人的目標。慢跑有許多好處，促進新陳代謝，降低體脂肪。要如何印證這些好處就必須自己身體力行。慢跑並非一裘可及，必須日積月累才能達到效果的運動，若只是五分鐘的熱度或是抱著消極的態度來運動，則無法體會慢跑所帶給我們的好處。 Proper and natural techniques must be used while walking to derive health benefits and leisure. Proper walking techniques enable one to walk as quickly, as far, and as frequently as possible, thus meeting your personal goals. Jogging has many benefits, such as promoting your metabolism and reducing your body fat; these benefits can only be attained through practice. The benefits of jogging are accumulated over time, and they will never be achieved with a brief interest in exercise or a negative attitude toward jogging.
學期作業、考試、評量 1. 課堂出席、學習態度---40% 2. 課堂參與心得報告---30% 3. 期末測驗---(教育部體適能檢測標準)30% Assignments, Tests, and Evaluations 1. Attendance and Learning Attitude: 40% 2. Class Participation and Reports: 30% 3. Final Examination (Physical Fitness Assessment Standards of the Ministry of Education): 30%
| 週次 | 主題 |
|---|---|
| 第 1 週 | 課程內容介紹、學期評量說明 + 暖身運動介紹操作 Introduction to the Course, Semester Assessments, and Warm-up Exercises |
| 第 2 週 | 體適能檢測 Assessment of Physical Fitness |
| 第 3 週 | 呼吸介紹操作-慢步健走-快步健走-12分鐘跑-心跳率 Breathing, Slow Walking, Power Walking, and Jogging for 12 minutes Heart Rate |
| 第 4 週 | 下肢動作矯正-慢步健走-快步健走-12分鐘跑-心跳率 Correction of Lower Limb Movement, Slow Walking, Power Walking, Jogging for 12 minutes Heart Rate |
| 第 5 週 | 上肢動作矯正-慢步健走-快步健走-12分鐘跑-心跳率 Correction of Upper Limb Movement, Slow Walking, Power Walking, Jogging for 12 minutes Heart Rate |
| 第 6 週 | 校外健走 Walking Exercise Off-campus |
| 第 7 週 | 初階徒手體能-持續健走-12分鐘跑 Elementary No-equipment Physical Fitness, Sustained Walking Exercise, Jogging for 12 minutes |
| 第 8 週 | 初階徒手體能-持續健走-12分鐘跑 Elementary No-equipment Physical Fitness, Sustained Walking Exercise, Jogging for 12 minutes |
| 第 9 週 | 核心肌群介紹與操作 Core Muscles and How They Work |
| 第 10 週 | 核心肌群介紹與操作 Core Muscles and How They Work |
| 第 11 週 | 健走與慢跑結合-慢步健走+快走-持續慢跑20分 Slow Walking and Jogging, Walking and Power Walking, Sustained Jogging for 20 minutes |
| 第 12 週 | 健走與慢跑結合-慢步健走+快走-持續慢跑20分 Slow Walking and Jogging, Walking and Power Walking, Sustained Jogging for 20 minutes |
| 第 13 週 | 校外健走 Walking Exercise Off-campus |
| 第 14 週 | 慢步健走+快走、持續慢跑 Slow Walking and Power Walking, Sustained Jogging |
| 第 15 週 | 體適能檢測 Assessment of Physical Fitness |
| 第 16 週 | 期末考週 Final Examination |