【正文】 健身指導(dǎo)手冊網(wǎng)絡(luò)版目 錄第一章體育健身法規(guī)........................................................................................................................1（一）《全民健身計(jì)劃綱要》..........................................................................................................1（二）中共中央國務(wù)院關(guān)于加強(qiáng)青少年體育增強(qiáng)青少年體質(zhì)的意見........................................2第二章健康標(biāo)準(zhǔn)................................................................................................................................9（一）聯(lián)合國世界衛(wèi)生組織提出的健康標(biāo)準(zhǔn)..............................................................................10(二) 健康和身體素質(zhì)的定義、指標(biāo).........................................................................................10（三）亞健康..................................................................................................................................12（四）肥胖與疾病.......................... ..... ........... .............................................................................13（五）健康體質(zhì)的自我評價(jià).................... ........... .........................................................................18第三章運(yùn)動(dòng)常識.................................... ........... .............................................................................20怎樣安排鍛煉前的準(zhǔn)備活動(dòng)....................... ........... ..............................................................20怎樣安排鍛煉后的整理活動(dòng)......................... ........... .............................................................21開展戶外鍛煉應(yīng)注意哪些問題.................... ........... .............................................................22怎樣設(shè)計(jì)和安排家庭趣味健身活動(dòng).................. ........... .......................................................23發(fā)展人的各項(xiàng)基本活動(dòng)能力的具體手段......... ........... ........................................................24運(yùn)動(dòng)鍛煉中不利環(huán)境對健康的影晌.............. ........... ...........................................................28促進(jìn)青少年長高的幾項(xiàng)運(yùn)動(dòng)........................ ........... .............................................................29“隱形”運(yùn)動(dòng)能減壓............................. ........... ......................................................................30容易被忽視的健身要點(diǎn)................... ........... ..........................................................................31傍晚鍛煉效果好........................... ........... ............................................................................321運(yùn)動(dòng)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(dòng)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(nèi)脂肪的食物....................... .......................................................................................42預(yù)防心臟病的十種食品...................... .....................................................................................43合理膳食吃掉“亞健康”.................. .......................................................................................44生病時(shí)的飲食禁忌........................ ..........................................................................................45第五章各項(xiàng)健身運(yùn)動(dòng)....................... ..............................................................................................46飛盤運(yùn)動(dòng)................................ .................................................................................................46城市定向運(yùn)動(dòng)............................ .............................................................................................47毽球....................................... ..................................................................................................48健美操.................................... .................................................................................................51經(jīng)典游戲1：齊眉棍......................... ...........................................................................................53經(jīng)典游戲2：登黃鶴樓............................. ...................................................................................54經(jīng)典游戲3：趣味跳繩...................... .........................................................................................55經(jīng)典游戲4：蜘蛛網(wǎng).......................... .........................................................................................55經(jīng)典游戲5：夾球賽跑........................ .......................................................................................57經(jīng)典游戲6：同心協(xié)力......................... ......................................................................................57經(jīng)典游戲7：突圍............................. .......................................第一章體育健身法規(guī)（一）《全民健身計(jì)劃綱要》為了更廣泛地開展群眾性體育活動(dòng)，增強(qiáng)人民體質(zhì)，推動(dòng)我國社會(huì)主義現(xiàn)代化建設(shè)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(dòng)蓬勃開展，參加體育活動(dòng)的人數(shù)不斷增加，人民體質(zhì)與健康狀況有了很大改善，全民健身工作日益受到社會(huì)的重視和支持，群眾性體育活動(dòng)的內(nèi)容和形式更加豐富多采，群眾體育健身的物質(zhì)條件逐步得到提高，體育在提高人民整體素質(zhì)、促進(jìn)社會(huì)主義精神文明和物質(zhì)文明建設(shè)方面發(fā)揮著越來越顯著的作用。（二）當(dāng)前，我國經(jīng)濟(jì)建設(shè)和社會(huì)發(fā)展對人民的整體素質(zhì)提出了新的更高