体育知识科普？英文双语对照

小常识

1、剧烈运动时和运动后不可大量饮水

剧烈运动时，体内盐分随大量的汗液排出体外，饮水过多会使血液的渗透压降低，破坏体内水盐代谢平衡，影响人体正常生理功能，甚至还会发生肌肉痉挛现象。由于运动时，需要增加心跳、呼吸的频率来增加血液和氧气，以满足运动需要。而大量饮水会使胃部膨胀充盈，妨碍膈肌活动，影响呼吸;血液的循环流量增加，加重了心脏负担，不仅不利于运动，还会伤害心脏。

此外，大量饮水会使胃酸浓度降低，影响食物消化。长期大量运动后饮水容易得胃病。

2、进餐后不宜运动

进餐后需要较多的血液流到胃肠道，帮助食物消化与养分吸收，如果这时参加运动就会造成血液流向四肢，妨碍胃肠的消化，时间一长就会导致疾病。体弱者进餐后血压还会降低，称为餐后低血压，外出活动容易跌倒。长期餐后运动容易得盲肠炎。饮酒后不可进行游泳等运动项目。

3、在不适当的地点运动会带来伤害

由于运动的基本功能是通过呼吸从外界摄入大量新鲜氧气，以满足健康的需求，故运动前一定要选择好地点，以平坦开阔，空气新鲜的公园、河滩、体育场等处最佳。

4、不要在情绪不好的时候运动

运动不仅是身体的锻炼，也是心理的锻炼。当你生气、悲伤时，不要到运动场上去发泄。运动医学专家的解释是：人的情绪直接影响着身体的生理机能，而情绪的变化又产生于大脑深部，并扩散到全身，在心脏及其他器官上留下痕迹，这种痕迹将影响人体机能的健康。

5、选择最佳运动量

选择最佳运动量的方法很多：例如指数评定法、心率评定法、库珀评定法、菲克斯评定法、疲劳评定法、简便评定法、阶段评定法等等。由于每一个人的实际情况千差万别，安静心率相差15—30%，甚至更多，所以选择最佳运动量应根据自己的年龄、性别、职业特点、体力状况、健康水平、体育基础、生活环境、目的任务等不同情况来决定。

6、整理运动的好处

整理活动，是指在体育锻炼后所采用的一系列放松练习和运动后按摩等恢复手段，目的是消除疲劳，恢复体能，提高锻炼效果。

整理活动可以使紧张的肌肉得到放松，在运动中，肌肉毛细血管大量开放，肌肉高度紧张。如果激烈运动后立即静止不动，肌肉内淤积的血液就不能及时流回心脏，肌肉僵硬，疲劳不易消除。相反，运动后做一些整理活动，使运动慢慢缓和下来，或通过按摩挤压肌肉和穴位，就可以使肌肉得到充分的放松和休息。

7、运动后营养的补充与恢复

运动员经常是每天都要训练，接近比赛时甚至一天训练两次，参加比赛也经常需要一天连续出赛两三次，包括预赛、准决赛、和决赛，例如田径和游泳；或是在短短数天中每天连续出赛，例如篮球。这时运动后的营养补充就变得非常重要，对于下次练习的成效或是比赛的结果有绝对的影响。对运动员而言，运动后的恢复不应该是顺其自然，而应该是主动积极的补充运动所消耗的能量和营养，为紧接而来的比赛或训练做好准备。

8、运动后的营养补充着重于三方面：

第一方面：补充因流汗而损失的水份和电解质

第二方面：补充运动中消耗的肝醣(glycogen)

第三方面：修复受伤的肌肉和组织

9、运动后不能立即洗澡

运动后立即洗澡会导致心脏和脑部供血不足以致于头晕眼花浑身无力，还会由于身上的乳酸积累过多使全身酸痛。

Xiaochang is known

1, cannot water in great quantities with athletic hind when violent campaign

When violent campaign, the salinity inside body follows style of much sweat fluid eduction outside, water overmuch meeting makes of blood permeate pressure reduce, destroy equilibrium of metabolization of salt of the water inside body, influence human body is normal physiology function, still can produce muscle convulsion phenomenon even. Because move when, the frequency that needs to increase heartbeat, breath will increase blood and oxygen, in order to satisfy athletic need. And a large number of watering can make gastric ministry expands plentiful, activity of cloggy midriff flesh, the quantity of fluid flow that affects breathing; blood increases, accentuated heart burden, go against motion not only, still can harm a heart.

In addition, a large number of watering can make chroma of hydrochloric acid in gastric juice is reduced, influence food is digested. Water after long-term and much exercise get gastric disease easily.

2, after dining, should not be motion

The blood with the more need after dining sheds gastric bowel to, help food is digested absorb with nutrient, if attend motion to be able to cause blood to flow to limb at this moment, the assimilation of cloggy stomach bowel, time grows to be able to cause a disease. The blood pressure after body weak dines still can be reduced, call eat hind low blood pressure, go out the activity falls easily. The motion after long-term eat gets appendicitis easily. Drink cannot undertake natant waiting for athletic project after wine.

3, harm is brought in the place games of impropriety

Because basic function of motion is to pass breath to absorb a large number of fresh oxygen from the outside, in order to satisfy healthy requirement, good place must choose before reason moves, widen with evenness, the place such as the park with new air, flood land, stadium is optimal.

4, do not move when the mood is bad

Motion is the body not only take exercise, also be psychology take exercise. When your life, sadness, do not abreact to the playground. The explanation of sports medicine expert is: The person's mood is affecting the physiology function of the body directly, and the change of the mood arises again at cerebrum deep, diffuse all over, the mark leaves on heart etc organ, this kind of trace will affect the health of human performance.

5, choose optimal carry momentum

The method that chooses optimal carry momentum is very much: For example exponential evaluation, heartbeat evaluation, library Po evaluation, Feikesi is evaluation, fatigue evaluation, handy evaluation, level evaluation is waited a moment. As a result of the actual condition differ in thousands ways of each person, quiet heartbeat differs 15, 30% , more even, choose optimal carry momentum to answer so the different situation such as assignment of foundation of state of characteristic of the age according to oneself, sexual distinction, profession, physical strength, healthy level, sports, surroundings, goal will decide.

6, the gain that trims motion

Arrange an activity, be a series of relaxation that what show after physical training place is used practice and massage after motion etc restore a measure, the purpose is to eliminate exhaustion, restore physical ability, rise exercise the effect.

Arrange an activity to be able to make nervous muscle gets relaxation, in motion, muscle blood capillary is many and open, muscle is high-strung. If after intense campaign instantly fall asleep, the blood of the deposit inside muscle cannot seasonable regurgitate heart, muscle is inflexible, exhaustion is eliminated not easily. Contrary, do after motion a few arrange an activity, make motion alleviates slowly come down, or through massaging extruding muscle and point, can make muscle gets sufficient relaxation is mixed rest.

7, the complement of the nutrition after motion and restore

The athlete often is should train everyday, when approaching the contest even one day trains twice, attend the match to often also need one day to give competition 3 times two continuously, include preliminary contest, accurate final, with finals, for example track and field and swim; Or be give competition continuously everyday in short number day, for example basketball. The nutrient complement after moving at this moment becomes very important, have absolutely effect to the effect that practices next time or the result that are the match. To the athlete character, the refreshment after motion should not be to arrange its nature, and should be the energy that active and active compensatory motion place wastes and nutrition, for back-to-back and the match that come or training ready-made.

8, the nutrition after motion is compensatory overweight tripartite face:

on one hand: Compensatory because of perspiration losing water portion and electrolyte

The 2nd respect: The liver carbohydrate that uses up in compensatory motion (Glycogen)

tripartite face: The muscle that repair gets hurt and organization

9, cannot bathe instantly after motion

Bathe instantly after motion can bring about heart and cerebral ministry to be not worth as a result for blood at dizzy all-overish, because the lactic acid that go up accumulates the body to make too much,still meet systemic ache.