體育－健康體能與肌力訓練乙
Fitness and strength training
| 節 | 週四 |
|---|---|
7 15:30–16:20 | 體育－健康體能與肌力訓練乙 PE 2 節連堂 |
8 16:30–17:20 |
* 根據陽明交大上課時間表所列
1. 健康體能與肌力訓練課程簡介 2. 認識各種阻力訓練器材之功能 3. 了解肌力訓練與健康體能之關係 4. 藉由實際操作來增強體適能 5. 了解種肌力訓練方法 6. 能計畫並安排合適之肌力訓練計畫 7. 進而養成肌力健身之運動習慣 1. Introduction to healthy physical fitness and muscle strength training courses 2. Understand the functions of various resistance training equipment 3. Understand the relationship between resistance training and healthy physical fitness 4. Enhance muscle fitness through practical operations 5. Understand muscle types Strength training methods 6. Be able to plan and arrange appropriate strength training programs 7. Then develop exercise habits for muscle strength and fitness
修過肌力訓練相關課程或有基礎 Have taken courses related to strength training or have a basic foundation
1. 學期作業 個人運動處方 2. 考試狀況 術科測驗：徒手訓練、硬舉、引體向上。目標重量1/2(M)、1/3(W) 體重。進階1-1.5倍體重。 學科：肌力訓練計畫報告。 3. 評量方法 出缺席、運動精神及課外運動參與(40%)、實作及測驗(60%) 1. semester homework Personal exercise prescription 2. Examination status Technical test: freehand training, deadlift, pull-up. Target weight 1/2 (M), 1/3 (W) body weight. Advanced 1-1.5 times body weight. Subject: Strength training program report. 3. Evaluation method Attendance, sportsmanship and participation in extracurricular sports (40%), practical exercises and tests (60%)
| 週次 | 主題 |
|---|---|
| 第 1 週 | 課程介紹、健康體能要素、體適能中心設備簡介(上課準備物品、使用規則禮儀)、徒手訓練 Course introduction, components of healthy physical fitness, overview of the equipment at the fitness center (what to bring for class, usage rules, and etiquette), manual training |
| 第 2 週 | 跑步要領、機械器材操作與示範、體適能檢測(自測)、徒手訓練 Running techniques, operation and demonstration of mechanical equipment, physical fitness test (self-assessment), manual training |
| 第 3 週 | 健身運動傷害預防處理、熱身操簡介、機械器材操作與示範、徒手訓練 Prevention and management of injuries related to fitness exercise, introduction to warm-up exercises, operation and demonstration of mechanical equipment, manual training |
| 第 4 週 | 運動與能源、伸展操操作、徒手訓練 Exercise and energy, practice of stretching exercises, manual training |
| 第 5 週 | 最大肌力檢測、徒手訓練 Maximum strength testing, manual training |
| 第 6 週 | 最大肌力修正、核心介紹與操作、徒手訓練 Maximum strength adjustment, introduction and practice for core training, manual training |
| 第 7 週 | 骨骼肌系統介紹、人體解剖肌肉群介紹、徒手訓練 Introduction to the musculoskeletal system, introduction to the human anatomy muscle groups, manual training |
| 第 8 週 | 阻力訓練的意義目的與原則、高腳杯深蹲（Goblet Squat） Purposes and principles of resistance training, goblet squatting |
| 第 9 週 | 運動與飲食、槓鈴蹲舉( BarbellSquat) Exercise and diet, barbell squatting |
| 第 10 週 | 簡易器材訓練(水瓶、彈力帶、滾輪)、徒手訓練 Training on simple equipment (water bottles, resistance bands, rollers), manual training |
| 第 11 週 | 開放式重訓器材簡介、地板、史密斯訓練架臥推 Introduction to the half rack, floor, Smith machine bench press |
| 第 12 週 | 開放式重訓器材簡介、臥推(Bench Press) Introduction to the half rack, bench press |
| 第 13 週 | 訓練法講解與實作、羅馬硬舉( RDL) Explanation and practice for training methodology, Romanian deadlift (RDL) |
| 第 14 週 | 訓練與恢復(伸展、徒手按摩)、體適能檢測(後測)、筆試 Training and recovery (stretching, manual massage), physical fitness test (post-test), written examination |
| 第 15 週 | 心肺*肌力(7分鐘高強度循環訓練HICT) Cardiorespiratory and muscle strength (7-minute high-intensity circuit training, HICT) |
| 第 16 週 | 測驗、繳交個人運動計畫紀錄 Examination, submission of records of individual exercise plans |
運動處方 方進隆 華都文化 2014 運動員肌力訓練 林政東 師大書院 2004 肌力與體能訓練 National strength and Conditional Association, G. Gregory Haff, N. Travis Triplett editors 譯者： 林貴福, 何仁育, 林育槿/等譯 禾楓書局 2017 基礎動力學Ⅲ 李映琪 譯 台灣愛思唯爾 2020 Exercise Prescription by Chin-Lung Fan. Far Du Publishing Co., Ltd.: 2024 Strength Training for Athletes by Jeng-Dong Lin. Lucky Bookstore: 2004 Essentials of Strength Training and Conditioning. Haff, Gregory, editor; Triplett, N Travis, 1964-, editor; National Strength & Conditioning Association (US), issuing body. Translated by Kuei-Fu Lin, Jen-Yu Ho, and Yu-Chin Lin. He-Feng Book Store Co., Ltd.: 2017 Essentials of Kinesiology for the Physical Therapist Assistant. Third Ed. Translated by Ying-Chi Lee. Elsevier Taiwan 2020
- 地點
- 綜合球館F1研究室
- 時間
- 5EF
- 聯絡方式
- 分機：51010 E-mail：liaouc@nycu.edu.tw