【正文】 健身指導手冊網絡版目 錄第一章體育健身法規(guī)........................................................................................................................1（一）《全民健身計劃綱要》..........................................................................................................1（二）中共中央國務院關于加強青少年體育增強青少年體質的意見........................................2第二章健康標準................................................................................................................................9（一）聯(lián)合國世界衛(wèi)生組織提出的健康標準..............................................................................10(二) 健康和身體素質的定義、指標.........................................................................................10（三）亞健康..................................................................................................................................12（四）肥胖與疾病.......................... ..... ........... .............................................................................13（五）健康體質的自我評價.................... ........... .........................................................................18第三章運動常識.................................... ........... .............................................................................20怎樣安排鍛煉前的準備活動....................... ........... ..............................................................20怎樣安排鍛煉后的整理活動......................... ........... .............................................................21開展戶外鍛煉應注意哪些問題.................... ........... .............................................................22怎樣設計和安排家庭趣味健身活動.................. ........... .......................................................23發(fā)展人的各項基本活動能力的具體手段......... ........... ........................................................24運動鍛煉中不利環(huán)境對健康的影晌.............. ........... ...........................................................28促進青少年長高的幾項運動........................ ........... .............................................................29“隱形”運動能減壓............................. ........... ......................................................................30容易被忽視的健身要點................... ........... ..........................................................................31傍晚鍛煉效果好........................... ........... ............................................................................321運動瘦身五技巧........................ ............................................................................................331健康生活方式有哪些..................... ......................................................................................341“大笑”可以健身............................ .......................................................................................351適量體力勞動有益健康....................... .................................................................................351雙腳輕松法....................................... ....................................................................................361防病保健一分鐘................................. ..................................................................................36 第四章健康營養(yǎng)需求.................................. ...................................................................................37青少年長得高又壯的飲食秘訣............ ...................................................................................37合理膳食吃出健康............................. ....................................................................................39健康飲食十五要素........................ ........................................................................................41全球10大垃圾食物.......................... ......................................................................................42吸掉體內脂肪的食物....................... .......................................................................................42預防心臟病的十種食品...................... .....................................................................................43合理膳食吃掉“亞健康”.................. .......................................................................................44生病時的飲食禁忌........................ ..........................................................................................45第五章各項健身運動....................... ..............................................................................................46飛盤運動................................ .................................................................................................46城市定向運動............................ .............................................................................................47毽球....................................... ..................................................................................................48健美操.................................... .................................................................................................51經典游戲1：齊眉棍......................... ...........................................................................................53經典游戲2：登黃鶴樓............................. ...................................................................................54經典游戲3：趣味跳繩...................... .........................................................................................55經典游戲4：蜘蛛網.......................... .........................................................................................55經典游戲5：夾球賽跑........................ .......................................................................................57經典游戲6：同心協(xié)力......................... ......................................................................................57經典游戲7：突圍............................. .......................................第一章體育健身法規(guī)（一）《全民健身計劃綱要》為了更廣泛地開展群眾性體育活動，增強人民體質，推動我國社會主義現代化建設事業(yè)的發(fā)展，特制定本綱要。一、面臨的形勢（一）建國40多年來，我國體育事業(yè)取得了很大成就。群眾性體育活動蓬勃開展，參加體育活動的人數不斷增加，人民體質與健康狀況有了很大改善，全民健身工作日益受到社會的重視和支持，群眾性體育活動的內容和形式更加豐富多采，群眾體育健身的物質條件逐步得到提高，體育在提高人民整體素質、促進社會主義精神文明和物質文明建設方面發(fā)揮著越來越顯著的作用。（二）當前，我國經濟建設和社會發(fā)展對人民的整體素質提出了新的更高