體能訓練榮譽證

1) 列出身體健康的10種好處。

2) 知道下列各項如何幫助你平衡身體狀況︰

a) 運動
b) 適當飲食
c) 穩定情緒

3) 定義下列各項運動︰

a) 等長運動 (Isometric)
b) 等張運動 (Isotonic )
c) 等速運動 (Isokinetic)
d) 無氧運動 (Anaerobic)
e) 有氧運動 (Aerobic)

4) 清楚下列各項運動項目內的原則之意義︰

a) 熱身運動
b) 有氧運動
c) 緩和運動 (cool down)
d) 柔軟體操 / 伸展運動 (Calisthenics)

5) 知道如何判斷你在休息及運動後的心跳率。

6) 清楚如要獲得有氧運動的最佳效果,你的靶心率(minimum heart rate)應是多少。

7) 使用第(4)項的四個步驟,進行有規律的運動計劃,至少每星期四次持續三個月,然後製作一個圖表︰

a) 進行過的熱身運動
b) 進行過的有氧運動
c) 有氧運動的持續時間
d) 進行過的伸展運動

(在第(7)項每一次運動時間,保持靶心率至少達20分鐘)

 

●參考資料●

 

Level 2

English Version:

1. List ten benefits of being physically fit.

2. Know how the following help to achieve a balance for your body:
a. Exercise
b. Proper eating
c. Emotional stability

3. Define the following exercises:
a. Isometric
b. Anaerobic
c. Isotonic
d. Aerobic
e. Isokinetic

4. Know the meaning of the principles involved in the following exercise program:
a. Warm up
b. Cool down
c. Aerobic exercises
d. Calisthenics

5. Know how to determine your heart rate at rest and after exercise.

6. Know how to determine the minimum rate at which your heart should be beating to obtain the best aerobic conditioning effect.

7. Using the four steps given in requirement 4, do a regular exercise program at least four times a week for three months. Keep a chart of the following:
a. Type of warm-up exercises performed
b. Type of aerobic exercises performed
c. How long aerobic exercises were performed
d. Type of calisthenics performed

For each exercise period, maintain the minimum heart rate determined in requirement 7 for a period of at least 20 minutes.

 

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