香港卫生署运动处方讲座第三讲PPT格式课件下载.pptx
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香港卫生署运动处方讲座第三讲PPT格式课件下载.pptx
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ExercisePrescriptionCertificateCourseSession3:
PracticalTipsforConstructingaProgressiveStretchingandResistanceTrainingProgrammeCo-organisedby:
OutlineofthisSessionPrinciplesofprescribingflexibilitytrainingprogrammeDifferenttypesofstretchingexercisePrinciplesofprescribingresistanceexerciseSomePracticalExamplesofResistanceExerciseCo-organisedby:
PrinciplesofPrescribingFlexibilityTrainingCo-organisedby:
CopyrightFitnessEducationNetworkLLC2005-2012AllRightsReservedBenefitsofFlexibilityTrainingReducedmuscletensionEasierandsmoothermusclecontractionsImprovedeaseofmovementDecreaseinsorenessfromexerciseMayhelppreventinjuryfromsuddenmishapsPreventsmuscletendonfromshorteningCo-organisedby:
TypesofStretchingStaticstretchingBallisticstretchingProprioceptiveneuromuscularfacilitation(PNF)Co-organisedby:
StaticstretchingActiveorpassiveslowstretchingtothepointofdiscomfortholdfor10-30secondsminimalriskofinjuryshowntobeeffectiveCo-organisedby:
Ballisticstretchingrepetitivebouncingmovementsresidualmusclesorenessandacuteinjurydiscouragedfornon-athleteCo-organisedby:
Proprioceptiveneuromuscularfacilitation(PNF)alternatecontractionandrelaxationresidualmusclesorenesstime-consumingpartnerrequiredpotentialforinjuryiftoovigorousCo-organisedby:
BenefitsFunctional:
ImproveflexibilityEncourageneuromuscularrelaxationPreventsportsandoveruseinjuriesFacilitaterehabilitationofinjuredtissuesCo-organisedby:
BenefitsPhysiological:
IncreasemuscularbloodflowFacilitaterecoveryfromfatigueReducedelay-onsetmusclesorenessSuppresspainperceptionofmuscleCo-organisedby:
PrinciplesofconstructingflexibilitytrainingprogrammeforexercisebeginnerAvoidballisticandjerkymovementsPriorto,duringandafterthemajorworkoutsavoidsomesports-specificstretchingtechniquesfromlargejoints(largemusclegrops)tosmalljoints(smallmusclegroups)pinpointtothejoints(musclegroups)ofpoorflexibilityWarm-upthejointsbeforestretchingCo-organisedby:
Frequency:
2to3d/wkwithdailybeingmosteffectiveIntensity:
StretchtothepointoffeelingtightnessorslightlydiscomfortCo-organisedby:
Time:
Holdastaticstretchfor1530seconds(adults)Holdastaticstretchfor30-60seconds(olderadults)ForPNF,3-6soflight-to-moderatecontractionfollowedbya10-30sassistedstretchTypes:
Eachofthemajormuscle-tendonunitsisrecommendedCo-organisedby:
Volume:
Perform60softotalstretchingtimeforeachflexibilityexercisePattern:
2-4stretchesforeachexerciseFlexibilityexerciseisthemosteffectivewhenthemuscleiswarmedCo-organisedby:
DifferentTypesofStretchingExerciseCo-organisedby:
MusclegroupsTrapeziusmuscles(Neck/Shoulder)Deltoids(Shoulder)Triceps(Posteriorarm)Pectorals(Chest)Adductors(InnerThigh)Quadriceps(AnteriorThigh)Hamstrings(PosteriorThigh)Calf(PosteriorLeg)Erectors(LowerBack)Co-organisedby:
ProceduresStretchthejointgentlyandslowlyuntilyoufeelmildstretchingsensationSustain5to10secondsinitiallyAvoidforcefulandballisticstretchingandbouncingactionsWhenthestretchingsensationstartsdiminishing,addalittlebitpressureSustainsfor10to20secondscontinuouslyRepeattheaction2to4timesandthendoontheothersideKeepbreathingthroughoutthemovementCo-organisedby:
Trapeziusmuscles(Neck/Shoulder)Co-organisedby:
Relaxtheshoulder,side-flexyourheadtotherightPlaceyourrighthandattheleftsideofforehead,addpressureuntilmildstretchingsensationatleftshoulder,andthenhold5secondsWhenthestretchingsensationdiminishes,addpressureinthesamedirectionHoldthestretchfor10-20secondsCo-organisedby:
Deltoids(Shoulder)Co-organisedby:
LeftarmcrossthechesthorizontallyUserightforearmtopressleftarmtothechestatelbowpositionuntilmildstretchingsensationatleftshoulder,andthenhold5secondsWhenthestretchingsensationdiminishes,addpressureinthesamedirectionHoldthestretchfor10-20secondsCo-organisedby:
Triceps(Posteriorarm)Co-organisedby:
PlacerighthandbehindneckUselefthandtopullrightelbowtotheoccipitalprocessuntilmildstretchingsensationatrightarm,andthenhold5secondsWhenthestretchingsensationdiminishes,addpressureinthesamedirectionHoldthestretchfor10-20secondsCo-orga
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- 香港 卫生署 运动 处方 讲座 第三