Introduction to Traditional Health Sports

Traditional health care sports is the Chinese people for thousands of years in production, life and disease in the fight to strengthen the body's experience, is China's excellent culture in the treasure. It plays an important role in preventing diseases, strengthening the body and mind, cultivating morality, prolonging life and strengthening the nation.

Traditional health care sports rely on the human body's own ability to improve the function of the whole organism through the conditioning of the spirit and the body, it can both maintain health and cure diseases, with the dual attributes of medicine and sports.

The syllabus is applicable to the first year undergraduate students, combined with the characteristics of the Chinese medicine profession to choose teaching materials, in line with the physiological and psychological characteristics of adolescents, in line with the laws of physical education, to strengthen the quality of education and the cultivation of physical education awareness, to help improve students' interest in learning, the formation of consciously active exercise habits, so as to make it a lifelong benefit, and to promote the overall development of the body and mind. Through the teaching of traditional health care sports, students can master the basic theories and knowledge of traditional health care sports in a more systematic way, master the basic methods of guiding and health care, the basic skills of wushu and the basic routines of long fist and taijiquan. With the use of modern sports training methods, enrich the students' knowledge, focus on the ability to cultivate, so that the organic combination, complement each other. The development of speed, strength, sensitivity, flexibility and other physical qualities, cultivate resourcefulness, bravery, tenacity and other qualities of will, so that students become a new type of socialist college students with perfect sentiments, strong physique and all-round qualities.

Traditional health care sports as a traditional sports program of the school, since the 80 years since the introduction of the curriculum, in 85 years, 90 years, 92 years, 96 years, four times the revised syllabus. This syllabus implements the spirit of the document "Decision on Deepening Educational Reform and Comprehensively Promoting Quality Education" of the central government of China, and is based on the principle of health first. In the second semester of the traditional health care sports innovation ability to increase the examination, accounting for 20% of the total score, and provide the ability to assess the menu, but also by the students to create their own design, according to the completion of the quality of action, the novelty of the action and the degree of difficulty in the scoring, aimed at cultivating students' innovation ability and sports awareness, and comprehensively promote the quality of education. No.

Hours

Contents

First semester

Second semester

Academic year hours

Percentage

Total

Hours

Percentage

Hours

Hours

Percentage

Time

Time

Percentage

1

Theory

6

14.3

4

9.5

10

11.9

2

Basic

5

11.9

5

11.9

10

11.9

3

Basic Moves

4

9.5

4

9.5

8

9.5

4

Simplified Taijiquan

11

26.2

11

13.1

5

San Lu Chang Quan

10

23.8

10

11.9

6

Ba Duan Jin

4

9.5

4

4

4.8

7

Eighteen Methods of Practicing Kung Fu

5

11.9

5

5.9

8

Ability

2

4.8

2

2.4

9

Specialization

2

4.8

2

4.8

4

4.8

10

Bodywork

7

16.7

7

16.7

14

16.7

11

Motorized

3

7.1

3

7.1

6

7.1

Total

42

100

42

100

84

100

Teaching Schedule

First Semester

Number

Contents

Material Hours

Number of Classes

1

2

3

4

5

6

7

8

9

10

11

12

13

14

1

Theory

6

5

1

1

1

2

1

2

Basics

5

10

0.5

0.5

0.5

0.5

0.5

0.5

0.5

0.5

0.5

0.5

0.5

0.5

3

Basic Moves

4

8

0.5

0.5

0.5

0.5

0.5

0.5

0.5

0.5

0.5

4

Simplified Taijiquan

11

10

1

1

1

1

1

1

1

1

1

1

2

5

Baduanjin

4

1

1

1

1

1

6

Specialized Qualities

2

4

0.5

0.5

0.5

0.5

7

7

. p>Body Workout Quality

7

10

0.5

0.5

0.5

0.5

0.5

0.5

0.5

0.5

1.5

1.5

0.5

0.5

8

Mobility

3

2

1

2

Second semester

Number

Contents

Material hours

Number of class sessions

1

2

3

4

< p>5

6

7

8

9

10

11

12

13

14

1

Theory

4

4

1

1<

1

1

2

Basics

5

10

0.5

0.5

0.5

0.5

0.5

0.5

0.5

0.5

0.5

0.5

0.5

0.5

3

Basic Moves

4

8

0.5

0.5

0.5

0.5

0.5

0.5

0.5

0.5

0.5

0.5

< p>0.5

4

Beginner's Three Way Long Fist

10

10

1

1

1

1

1

1

1

1

1

1

1

1

5

Eighteen Practices

5

5

1

1

1

1

1

1

6

Ability

2

2

1

1

7

Specialized qualities

2

4

0.5

0.5

0.5

0.5

8

Body workout qualities

7

10

0.5

0.5

0.5

0.5

0.5

0.5

0.5

1.5

0.5

1.5

0.5

0.5

9

Motorized

3

2

1

2

Instructional calendar

(First semester)

Weekly

Teaching content

I

1. Theory: Introduce the development of traditional health sports, announce the content of the semester and the method of examination.

2. Basic Skills: learning leg press (front leg press, side leg press) and servant step down press.

3. Basic movements: basic Taijiquan steps, stance, hand and step patterns.

4. Specialized qualities: Taijiquan front progress exercises.

5. Exercises: solid ball, sprint running.

Two

1. Basic skills: review of leg press.

2. Basic movements: learn front kick and side kick.

3. Simplified Taijiquan: learn 1-3 movements

4. Specialized: Taijiquan basic forward progress exercises.

5. Quality exercises: standing long jump, relaxation run.

Three

1. Basic skills: review of leg press.

2. Basic movements: learning the external swing and the internal leg.

3. Simplified Taijiquan: learn 4-5 movements.

4. Specialized qualities: Taijiquan basic backward step practice.

5. Quality exercises: push-ups, abdominal muscles.

Four

1. Basic skills: review of leg press, kicking, taijiquan side step practice.

2. Basic movements: taijiquan side step exercises.

3. Simplified Taijiquan: 6-8 movements.

4. Specialized: review of forward and backward steps.

5. Quality Exercise: Practice with a solid ball.

Five

1. Theory: watch the video of simplified Taijiquan.

2. Basic movements: reviewing the Taijiquan marching steps.

3. Simplified Taijiquan: Learn 9-11 movements.

4. Quality exercises: standing long jump, push-ups.

Six

1. Basic skills: review leg press, kicking.

2. Simplified Taijiquan: learn 12-15 movements.

3. Ba Duan Jin: learn 1-4 movements.

4. Quality exercises: push-ups, sprinting.

Seven

1. Basic skills: review leg press, kicking.

2. Simplified Taijiquan: learn 16-18 movements.

3. Badaanjin: learn 5-8 movements.

4. Quality Exercise: solid ball.

VIII

1. Basic Kung Fu: review leg press and kick.

2. Simplified Taijiquan: learn 19-22 movements.

3. Quality test: 100M, standing long jump.

Nine

1. Theory: Basic Theory of Physical Education.

2. Basic Skills: Review of leg press.

3. Basic movements: Taijiquan basic marching steps.

4. Eight Duan Jin: general review.

Ten

1. Basic movements: review of leg pressing.

2. Simplified Taijiquan: study 23-24 movements.

3. Quality test: 100M, standing long jump.

11

1. Physical examination.

2. Motorization.

XII

1. Basic skills: review of leg press, kicking.

2. Simplified Taijiquan: general review.

3. Baduanjin: examination.

4. Quality Exercise: standing long jump.

Thirteen

1. Basic Skills: review of leg press.

2. Basic movement: kicking review.

3. Simplified Taijiquan:Exam.

Fourteen

1. Theory: summary of the semester's classes.

2. Motorization.

(Second semester)

Weekly

Teaching content

I

1. Theory: Introduction to the purpose of this semester's classes, tasks, teaching content, assessment, and competencies.

2. Basic skills: review of leg press, kicking.

3. Basic movements: learning boxing, palmistry, basic footwork.

4. Specialized qualities: learning to bounce the leg, stomp the leg.

5. Qualitative exercises: sprint running.

Two

1. Basic skills: review of the leg press, kicking.

2. Basic movements: learning to pass forward with a big leap.

3. Beginner's three long fists: the first 1-4 movements.

4. Specialized: review the content of the last class.

5. Quality Exercise: standing long jump.

Three

1. Basic skills: review of leg press, kicking.

2. Basic movements: learning the servant step through the palm.

3. Beginner's three long fists: the first 5-8 movements.

4. Specialized qualities: step combination exercises.

5. Quality exercises: push-ups, sprint running.

Four

1. Theory: watch the teaching video Beginner's Three Way Long Fist.

2. Basic skills: leg press exercises.

3. Basic movements: learning to fly leg strikes.

4. Beginner's Three-Route Long Fist: The Second Section 1-4 Movements

5

1. Basic Skills: Reviewing leg press and kicking.

2. Beginner's San Lu Long Fist: second section 5-8 movements.

3. Eighteen Methods of Practicing Kung Fu: learn 1-6 movements.

4. Quality Exercise: Solid Ball.

6

1. Basic Kung Fu: reviewing leg press and kicking.

2. Beginner's three long fists: the third paragraph 1-4 movements.

3. Eighteen Methods of Practicing Kung Fu: 7-12 movements.

4. Quality Exercise: Interval Running.

Seven

1. Basic movements: reviewing the leg press, and learning the second leg up.

2. Beginner's three long fists: the third 5-8 movements.

3. Eighteen Methods: 13-18 movements.

4. Quality Exercise: standing long jump.

VIII

1. Basic movements: reviewing leg press, kicking, etc.

2.

2. Beginner's three long fists: the fourth paragraph 1-4 movements.

3. Quality test: 100M, solid ball.

Nine

1. Theory: traditional health care sports and health theory counseling, watch the video practice eighteen methods.

2. Basic skills: review of the leg press.

3. Beginner's three long fists: the fourth 5-8 movements.

4. Quality Exercise: Relaxation Running.

Ten

1. Basic skills: review of the leg press, kicking.

2. Eighteen methods of practicing kung fu: general review.

3. Quality test: 100M, solid ball.

Eleven

1. Basic Skills:Review leg press.

2. Basic movements: full set of basic exercises.

3. Beginner's three long fists: general review.

4. Specialized qualities: two legs combination exercises.

5. Quality Exercise: Solid Ball.

Twelve

1. Basic skills: review of leg press.

2. Basic movements: a full set of basic exercises.

3. Eighteen Methods of Practicing Kung Fu: Examination.

4. Ability: examination.

Thirteen

1. Beginner's three long fists: exam.

2. Ability: Exam.

3. Maneuvering.

Fourteen

1. Theory: summary of the semester's classes.

2. Motorization.

V. Main Teaching Materials

(I) Theory

Brief history of the development of traditional health sports.

Characteristics, content, classification, role, fitness, health and traditional Chinese medicine.

Watch the video of the eighteen methods of practicing kung fu, eight-duan brocade, and the basic skills of wushu.

Characteristics and exercise methods of Wushu and Guiding.

Simple refereeing method of Wushu.

Basic theoretical knowledge of sports.

Teaching Requirements

Understanding of traditional health care sports overview, clear guide health and martial arts sports characteristics and exercise methods, mastery of martial arts competition simple refereeing method.

Basic Wushu skills

Leg exercises: leg press, leg split, leg kick.

Shoulder exercises: shoulder press, single shoulder loop, double shoulder loop.

Waist Exercises: Forward Bend, Waist Throw, Shuffle Waist, Lower Waist.

Hand exercises: fist, palm, hook, punch, push palm, bright palm.

Steps: Bow, Horse, Hollow, Servant, Rest, Strike, Cushion.

Teaching Requirements

Improve the flexibility of the shoulders, legs and waist, and master the basic hands, techniques, footwork and steps.

Basic Moves

Jumping Moves: Big Leap Forward, Two Legs

Shoulder and Leg Moves: Bouncing Legs, Stomping Legs, Servant Swinging, Servant Threading Palms, Flying Legs and Strikes

Teaching Requirements

Master the techniques of Big Leap Forward and Two Legs and improve the specifications of the movements and the close coordination of the hands, the eyes, the stance, and the footwork to lay a good foundation for the practice of the routine. The practice of the routine lays a good foundation for practicing.

Methods

Badass Brocade

Movement name:

1) two hands to the sky for the Sanjiao 2) left and right bow like shooting eagles

3) regulating the spleen and stomach must be lifted 4) five labor seven injuries to the back look

5) save the fist and angry eyes to increase the energy 6) hands climb the foot solid kidney waist

7) shaking his head and swinging his tail to go to the heart of the fire 8) behind the back of the seven upside down all diseases

7)

7)

The first time you have to do this, you will have to do it in the morning, but you can't.

The Eighteen Methods of Practicing Kung Fu

Names of the Actions:

1)Neck and neck struggle for strength 2)Left and right bow 3)Hands stretching 4)Opening the chest

5)Spreading the wings and flying 6)Iron arm lifting 7)Both hands holding the sky 8)Turning the waist and pushing the palm

9)Crossing the waist and rotating 10)Spreading the arms and bending the waist 11)Lunge inserting the palms 12)Climbing the feet with both hands

13)Turning the knees left and right 14)Climbing the feet with both hands

13)Turning the knees left and right 14)Turning the feet with both hands

15)Turning the feet to the right and left 14)Turning the feet to the right and left 14)Turning the feet to the left and left )Left and Right Knee Turning 14)Servant Turning 15)Squatting and Stretching Legs 16)Holding Knee and Palm

17)Holding Knee in Front of Chest 18)Xiong Guan Walking

Wushu

Simplified Taijiquan (Twenty-four Forms)

Movements:

1)Starting Stance 2)Left and Right Horse Separating Mane 3)Crane Shining Wings 4)Left and Right Knee-Wrapping Reversing Stance

5)Wave Hand 6)Pipa 6)Left and Right Inverted Humerus 7)Left Sparrow's Tail 8)Right Sparrow's Tail

9)Single Whip 10)Cloudy Hands 11)Single Whip 12)High Horse Tantrum

13)Right Staring Leg 14)Double Peaks Through the Ears 15)Turning and Left Staring Leg 16)Left Downward Independence

17)Right Downward Independence 18)Left and Right Shuttling 19)Needle at the Bottom of the Sea 20)Shining Arm

21)Turning and 22)Sealed 23)Crossed Hands 24)Closing Position

Beginner's Long Fist Third Route

Movement Name:

Preparatory Movements

(1)False Step Punch (2)Parallel Step Pair Punch

First Stage

(1)Lunge Punch (2)Bouncing Leg Punch (3)Horse Stance Punch (4)Lunge Punch

(5)Lunging Punch

(6)Bow Step Punch (7)Bow Stance Punch (7)Bow Stance Punch (8)Bow Stance Punch (8)Bow Stance Punch (9)Bow Stance Punch (9)Bow Stance Punch (10)Bow Stance Punch (11)Bow Stance Punch (11)Bow Stance Punch (12) (5) Bouncing Leg Punch (6) Big Leap Forward (7) Lunge Palm Strike (8) Horse Stance Palm Racking

The Second Section

(1) False Step Planting Fist (2) Knee Raising Palm Strike (3) Servant's Step Palm Strike (4) False Stance Palm Racking

(5) Horse Stance Palm Strike (6) Forked Stance Double Swing Palm Strike (7) Bow Stance Palm Strike (8) Turning and Kicking Kick Horse Stance Elbow Pang

The Third Section

(1) Bounce Leg Strike (2) Bouncing Leg Strike (3) Servant's Step Palm Strike (4) False Step Palm Pang

The Third Section

(1) Resting step and swinging hoop fist (2) Servant step and bright palm (3) Lunge splitting fist (4) Changing jumping step and lunge punch

(5) Horse stance punch (6) Lunge downward punch (7) Fork stance and bright palm side kick (8) False step and picking fist

The fourth paragraph

(1) Lunge top elbow (2) Turning left tap foot (3) Right tap foot (4) Flying foot in the air

(5) Resting step and downward punch (6) Lunge downward punch (7) Flying foot in the air

(8) Lunge downward kick

(9) Lunge downward kick

(10) Lunge downward punch (11) Flying foot

(12) Flying foot

(13) Lunge downward punch (15) Lunge downward punch (6)Swinging and splitting fist (7)Knee-raising palm (8)Knee-raising palm

(9)Bow-step punch

Ending movements

(1)Virtual step and palm (2)Parallel step and fist (3)Restoration

Teaching requirements

Teaching requirements

In the specifications of the movements and the strength of the wushu movement, students are given rigorous training, and they are proficient in the Changquan and Taijiquan movements, the direction and route, and the accurate posture and the power. Direction of the route, accurate posture step, rehearsal requirements reflecting the movement characteristics of each set, with a martial arts style.

VI. p>10

20

20

10

10

100

Second semester

Contents

Elementary Three Way Long Fist

Eighteen Methods of Kung Fu

Abilities

Competency

Fitness

Morning Exercises, Extracurricular Activities

Attitude,Competition,Association

Total

Marks

30

10

20

20

10

10

100

VII. Grading Criteria

First Semester

No.

Content

Marks

Grading Criteria

1

Taijiquan

30

30 marks

Correct postures, clear routes, coherent and rounded, and skillful routines.

26 points

Skilled in the routine, correct posture, but not consistent.

22 marks

Skilled in the routine, correct posture, but not consistent, with pauses.

18 marks

Lack of skill in the routine, some pauses, some mistakes in the method.

No score

Can't complete the routine even after prompting once.

2

Baduanjin

10

10 points

Accurate movement, clear method, coherent and rounded, relaxed and natural.

8 points

Movement is still accurate, but not consistent and natural.

6 marks

Poor movements, with pauses and stiffness.

No rating

Movement with 2~3 stanzas forgotten and cannot be completed even after prompting.

4

Theory

20

Theory based on paper results

5

Fitness test

20

Referring to the physical fitness standard

6

Morning exercise, extracurricular activities

10

Adding or subtracting marks based on attendance

7

Attitude, Competition, Association

10

Additional points according to different forms

Total

100

Second semester

Sequence

Contents

Marks

Grading criteria

1

Beginner's Three Way Long Fist

30

30 points

Skillful movement, correct method, smooth force, clear rhythm.

26 points

Movement is skillful, method is correct, strength is a little weak, rhythm is unclear.

22 points

Unskilled movements, 1-2 small mistakes in the method, good strength.

18 marks

Lack of skill in the routine, 1~2 small mistakes in the method, 1~2 mistakes in the method, poor strength.

No score

More than three times of forgetting the whole set of movements, serious mistakes in the method, etc.

2

Eighteen Methods of Practicing Kung Fu

10

10 points

Accurate movements, clear methods, coherent and rounded, loose and quiet.

8 points

Movement is still accurate, but not consistent and natural.

6 marks

Poor movements, with pauses and stiffness.

No score

Movement with 2~3 stanzas forgotten and cannot be completed even after prompting.

3

Ability

20

Theory

Depending on the content of the writing and the ability to deliver the speech.

Choreographed exercises

6~8 sessions with rich content, clear demonstrations, concise explanations, and loud commands.

Organizing Taijiquan

More than two minutes of standardized movements, correct footwork, and clear methods.

Organization of the competition

Clearly organized, quick thinking, and organized in accordance with the rules.

Explainer

Explaining articulate, quick thinking, rich in content, realistic.

Making a webpage

Based on traditional health and physical education content

Exercise prescription

Based on traditional health and physical education content

5

Fitness test

20

Referring to the (physical fitness standard)

6

Morning exercise and extracurricular activities

10

Adding or subtracting points according to attendance

7

Attitude, competitions, associations

10

Adding points according to different forms

Total

100

Innovative ability assessment score sheet

Content score grade

Excellent

Good

Fair

Poor

Quality of Completion

9~10

7~8

5~6

4

Innovative Difficulty

5

4

3

2

Features and Functions of Traditional Health Care

I. Functional Characteristics of Traditional Health Care Sports

(1) It can nourish and cure diseases at the same time

(2) It emphasizes on wholeness, and the internal because of the main

(3) Internal and external unity, and the form and spirit

(4) It has a wide range of adaptability

2. Functions of Traditional Health Care Sports

(1) Cultivating and replenishing vital energy

(2) balancing yin and yang

(3) dredging the meridians and channels

(4) regulating qi and blood

(5) regulating internal organs

The significance of traditional health care sports

(1) is conducive to the inheritance and promotion of the traditional culture of the nation, and invigorating the spirit of the nation

(2) is conducive to the strengthening of health and physical fitness and the enhancement of mental and physical health

These are the functions of traditional health sports

.

(3) conducive to the cultivation of morality, conducive to the cultivation of people

(4) conducive to self-exercise, conducive to lifelong sports