Unit 4 Good Habits Lesson 21 rcise!拓展知识跑步运动的好处.ppt

Unit4GoodHabits,Lesson21Exercise!,Benefitsofrunning(跑步运动的好处),Inexpensive花费少Convenient方便易行Popular深受欢迎Easytolearnandparticipate容易学，容易参与Agreatwaytoexercise一种很棒的锻炼身体方式,Possiblerisksofrunning跑步可能有的危害,Musculoskeletalinjuries肌肉骨骼损伤Exacerbationofchronicmedicalconditions慢性疾患复发或加重Leadtomedicalproblems(pollution).由于其他原因（如环境污染）引发健康问题Notsuitableforeveryoneduetostructuralconditionofjointsandsofttissue.由于先天的关节及软组织结构差异，并不是每个人都适合跑步Extremelyraredeath(JimFix-thefatherofjogging)极罕见但发生过死亡事例（JimFix慢跑之父）,Studieshaveshownthatnovicerunnersreduceinjurieswhendistanceisreducedandtheyallowmoretimetoadapttoarunningroutine.研究表明初学者如果减少路程并且延长适应时间，将会减少受伤的可能Althoughthereisnooptimaltrainingload,peoplewhorun30miles(48K)aweekhave15%lessinjuriesthanthosewhorun40miles(64K)aweek.尽管不可能有人人适用的理想运动量，但每周跑30英里(48公里),要比每周跑40英里(64公里)的人少15%的受伤机会Fortheaveragerunner,around20miles(30K)aweekisareasonabledistance.对于大众跑步者来说，每周跑20英里(30公里)比较适宜,Preventionisthebestmedicine有效预防，远离危害,Agoodpaceforbeginnersisoneinwhichtheycanconversewithoutbreathlessness.对于初学者而言，比较适宜的速度为跑步时仍能讲话，同时没有喘不过气的感觉Awalk-runprogramisagoodintroductionorare-entrystrategy.跑步与走路相间结合的方式很适合初学及重新开始跑步的阶段Evenforlong-distancerunning,thewalk-runprogramisanexcellentstrategyforinjuryprevention.对长距离而言，跑步与走路相间结合也是一种极佳的运动方式，可以有效预防受伤的发生,Preventionisthebestmedicine有效预防，远离危害(续),Stretchingpriortoeventdoesnotseemtoreduceinjuries.跑步前的伸展运动并不能有效的减少受伤Aregularroutineofstretchingandstrengtheningreducesinjuries.定期做伸展训练和肌肉强化练习对防止受伤很有作用Warminguppriortoeventspreventsinjuries.Mayincludegentlestretching.跑步前的热身活动可以有效防止受伤，还可以加入些轻柔的伸展活动Stretchingisbeneficialafterrunning.跑步结束后的伸展活动对身体有益,Stretchingandwarmingup伸展与热身,Biomechanicsvaryalotamongindividuals.不同个体间身体机能情况差异很大Routineactivityshouldnotcauseunduediscomfort.常规的活动一般不会导致不期而至的身体不适Makesureshoesaregood.一定要穿适合自己的跑步鞋Shoesaregoodfor500-700km(312-438miles).质量不错的跑鞋一般可累计持续500-700公里(312-438英里)Mayneedorthotics,taping,braces.受伤时可能需要矫正材料、胶带或者吊带等,Equipment跑步需要的装备,HardsurfacescancausePatellofemoralSyndrome,tibialstresssyndrome.坚硬的地面会造成髌骨股骨症候群，胫骨紧张症候群Loosesurfacesareknowntocausemeniscalinjuries.疏松的地面可能会造成半月板受损,Notallroadsleadtoroam并非所有的道路都适合跑步,Cardiachistoryshouldbeevaluated评估心脏病史Asthmawellcontrolled有效控制哮喘Otherhealthconditionsassessed(ie.DM)了解其他健康问题（例如:糖尿病）Medicationsreviewed回顾药物治疗史Themoremedicalconditions,theslowertheincrementofexerciseload要依据健康情况调整锻炼节奏，健康问题越多，运动量的增加越要减缓,GeneralConditionbeforerunning跑步运动前需要考虑的,Noclearconsensusonhydration,butaprudentnumberseemstobe400-800mlperhour.关于补水量没有一致说法，谨慎的做法是每小时补充400-800毫升的水Therecommendationismoreimportantthelongeryouplantoexercise.Thelongerthesession,themoreionsmatter.Thelongerthesession,themorefoodmatters.专家建议：计划中跑步时间越长，补充水离子越重要，补充食物也一样,Keepingthetankfilled准备充足的水很重要,PatellofemoralSyndrome髌骨股骨症候群Alsoknownasrunnersknee也被称为“跑步膝”Painintheanteriorpartoftheknee膝盖前端疼痛Aggravatedbydescendingorascendingstairs,hills上下爬山及上下楼梯时疼痛加重恶化Aggravatedbyprolongedsitting坐久了也可加重膝盖疼痛,Commonproblemsfacingrunners跑步者常遇到的问题1,IliotibialBandFrictionSyndrome髂胫束(索)磨擦症候群Mostcommoncauseoflateralkneepaininrunners导致膝盖侧面疼痛的主要原因Lateralkneepainonrunning,cycling跑步及骑自行车过程中出现膝盖侧面疼痛Painoverthelateralcondyle也有踝侧面疼痛,Commonproblemsfacingrunners跑步者常见问题2,MedialTibialStressSyndrome胫骨疼痛综合症AkaShinSplints:“外胫夹”Painontheposteromedialborderofthetibia.胫骨后内侧处疼痛Maybecausedbyhyperpronationoffoot.可能与脚的过度前旋有关,Commonproblemsfacingrunners跑步者常见问题3,AchillesTendinopathy跟腱机能障碍PainattheinsertionoftheAchillestendon.跟腱附着处疼痛Mayoccurwithexercise,oratrest.锻炼、休息都会发生Mayhaveearlymorningpainonwalking.早晨走路时可能会疼痛Palpablenoduleoverthetendon.根腱上可触摸到节结,Commonproblemsfacingrunners跑步者常见问题4,PlantarFascitis足底筋膜炎Painattheinsertionoftheplantarfascia.足底筋膜附着处疼痛Worseonfirststepsinthemorning.清晨最初几步疼痛最重Worseafterprolongedsitting.长时间坐后疼痛也加剧,Commonproblemsfacingrunners跑步人常见问题5,Stressfracture应力性骨折Occursduetorepetitiveloading由于反复承受压力而产生Microtraumaoftheboneaccumulatesovertime骨头微创伤随时间累加Boneremodelingunabletokeepupwithstress骨头的再生跟不上所承受压力而造成的破坏Commonsites:femoralneck,tibia,fibula,calcaneus,talus,metatarsals常见骨折发生点：股骨颈、胫骨、腓骨、跟骨、距骨和跖骨,Commonproblemsfacingrunners跑步者常见问题6,Patience,patience,patience耐心很重要：耐心，耐心，再耐心Relativeres