机关中学2022寒假学生体育熬炼及家务劳动实施办法
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">按照</span>河北省教育厅《关于寒假体育作业的<span style="color: black;">通告</span>》及石油分局寒假放假工作安排，为进一步<span style="color: black;">加强</span>学生寒假<span style="color: black;">时期</span>参加体育<span style="color: black;">熬炼</span>及家务劳动等活动的积极性，我校制定此实施<span style="color: black;">方法</span>。</span></p><img src="https://mmbiz.qpic.cn/mmbiz_gif/ZiccVmrl5tpDIb3OM3e6Y3t3lyJuV2uccIARicwHOQRazqh54uRibFoaZyichn6bHAR6UWOnsuKCSs5hf84oanCPYQ/640?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1" style="width: 50%; margin-bottom: 20px;"><span style="color: black;"><strong style="color: blue;"><span style="color: black;">1、</span>活动宗旨</strong></span>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">培养学生参加体育<span style="color: black;">熬炼</span>、家务劳动的积极性、主动性，推动学生实现<span style="color: black;">自己</span>的全面发展。</span></p><img src="https://mmbiz.qpic.cn/mmbiz_gif/ZiccVmrl5tpDIb3OM3e6Y3t3lyJuV2uccIARicwHOQRazqh54uRibFoaZyichn6bHAR6UWOnsuKCSs5hf84oanCPYQ/640?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1" style="width: 50%; margin-bottom: 20px;"><span style="color: black;"><strong style="color: blue;"><span style="color: black;">2、</span>领导小组</strong></span>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">组长：王军国</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">副组长：徐征、朱颖艳</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">成员：王欣、陈芩、齐婧文、刘天勇、郝世峰、晁艳、平同茹、夏琦、刘锁良、刘雯虹</span></p><img src="https://mmbiz.qpic.cn/mmbiz_gif/ZiccVmrl5tpDIb3OM3e6Y3t3lyJuV2uccIARicwHOQRazqh54uRibFoaZyichn6bHAR6UWOnsuKCSs5hf84oanCPYQ/640?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1" style="width: 50%; margin-bottom: 20px;"><strong style="color: blue;"><span style="color: black;"><span style="color: black;">3、</span>活动内容</span></strong>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">（一）体育<span style="color: black;">熬炼</span></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">依据《中小学各年级寒假体育<span style="color: black;">熬炼</span>计划》内容，七八九年级学生每日进行深蹲、仰卧起坐、跳绳、并脚跳、长跑、收腹跳训练等活动，<span style="color: black;">同期</span>可展示排球、足球、篮球等球类运动的自主练习，每日运动时长不短于20分钟，九年级更要注重中考体育项目训练，保持寒假<span style="color: black;">时期</span>的训练强度，<span style="color: black;">详细</span>内容见体育训练计划。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">依据《劳动实践》科目<span style="color: black;">需求</span>，七八九年级学生做好以下内容。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><strong style="color: blue;"><span style="color: black;"><span style="color: black;">7、</span>八年级体育<span style="color: black;">熬炼</span>计划</span></strong></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">日期</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">训练内容</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">周一</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">1、</span></span><span style="color: black;">准备活动</span><span style="color: black;">：</span><span style="color: black;">活动身体各关节或部位</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">颈</span><span style="color: black;">-</span><span style="color: black;">肩</span><span style="color: black;">-</span><span style="color: black;">腰</span><span style="color: black;">-</span><span style="color: black;">膝</span><span style="color: black;">-</span><span style="color: black;">踝</span><span style="color: black;">-</span><span style="color: black;">腕</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">2、</span></span><span style="color: black;">体能训练</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">1</span><span style="color: black;">、开合跳</span><span style="color: black;"> 20</span><span style="color: black;">个</span><span style="color: black;">/</span><span style="color: black;">组</span><span style="color: black;">*2</span><span style="color: black;">组</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">2、<span style="color: black;">高抬腿</span> 15<span style="color: black;">秒</span>/<span style="color: black;">组</span>*2<span style="color: black;">组</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">3、<span style="color: black;">男生俯卧撑</span>10<span style="color: black;">个</span>/<span style="color: black;">组</span>*2<span style="color: black;">组</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">女生跪卧撑</span>10<span style="color: black;">个</span>/<span style="color: black;">组</span>*2<span style="color: black;">组</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">4、<span style="color: black;">自主<span style="color: black;">选取</span>球类练习或轮滑（</span>10<span style="color: black;">分钟）</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">3、</span>拉伸放松</span> <span style="color: black;"><span style="color: black;">调节</span><span style="color: black;">呼气</span>节律及肌肉伸展性为主的运动</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">周二</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">1、</span>准备活动</span><span style="color: black;">：</span><span style="color: black;">活动身体各关节或部位</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">颈</span><span style="color: black;">-</span><span style="color: black;">肩</span><span style="color: black;">-</span><span style="color: black;">腰</span><span style="color: black;">-</span><span style="color: black;">膝</span><span style="color: black;">-</span><span style="color: black;">踝</span><span style="color: black;">-</span><span style="color: black;">腕</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">2、</span>体能训练</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">1</span><span style="color: black;">、勾脚跳</span><span style="color: black;"> 15</span><span style="color: black;">秒</span><span style="color: black;">/</span><span style="color: black;">组</span><span style="color: black;">*2</span><span style="color: black;">组</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">2<span style="color: black;">、原地小碎步</span> 15<span style="color: black;">秒</span>/<span style="color: black;">组</span>*2<span style="color: black;">组</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">3<span style="color: black;">、仰卧起坐</span> 30<span style="color: black;">个</span>/<span style="color: black;">组</span>*2<span style="color: black;">组</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">4<span style="color: black;">、自主<span style="color: black;">选取</span>球类练习或轮滑（</span>10<span style="color: black;">分钟）</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">3、</span>拉伸放松</span> <span style="color: black;"><span style="color: black;">调节</span><span style="color: black;">呼气</span>节律及肌肉伸展性为主的运动</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">周三</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">1、</span>准备活动</span><span style="color: black;">活动身体各关节或部位</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">颈</span><span style="color: black;">-</span><span style="color: black;">肩</span><span style="color: black;">-</span><span style="color: black;">腰</span><span style="color: black;">-</span><span style="color: black;">膝</span><span style="color: black;">-</span><span style="color: black;">踝</span><span style="color: black;">-</span><span style="color: black;">腕</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">2、</span>体能训练</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">1</span><span style="color: black;">、匀速跑：</span><span style="color: black;">2000</span><span style="color: black;">米，最后</span><span style="color: black;">200</span><span style="color: black;">米冲刺</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">2<span style="color: black;">、自主<span style="color: black;">选取</span>球类练习或轮滑（</span>10<span style="color: black;">分钟）</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">3、</span>拉伸放松</span><span style="color: black;"><span style="color: black;">调节</span><span style="color: black;">呼气</span>节律及肌肉伸展性为主的运动</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">周四</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">1、</span>准备活动</span><span style="color: black;"> ：</span><span style="color: black;">活动身体各关节或部位</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">颈</span><span style="color: black;">-</span><span style="color: black;">肩</span><span style="color: black;">-</span><span style="color: black;">腰</span><span style="color: black;">-</span><span style="color: black;">膝</span><span style="color: black;">-</span><span style="color: black;">踝</span><span style="color: black;">-</span><span style="color: black;">腕</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">2、</span>体能训练</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">1</span><span style="color: black;">、并脚<span style="color: black;">上下</span>跳</span><span style="color: black;"> 20</span><span style="color: black;">个</span><span style="color: black;">/</span><span style="color: black;">组</span><span style="color: black;">*2</span><span style="color: black;">组</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">2<span style="color: black;">、前后交叉开合跳</span> 15<span style="color: black;">秒</span>/<span style="color: black;">组</span>*2<span style="color: black;">组</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">3<span style="color: black;">、平板支撑</span> 70<span style="color: black;">秒</span>/<span style="color: black;">组</span>*2<span style="color: black;">组</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">4<span style="color: black;">、自主<span style="color: black;">选取</span>球类练习或轮滑（</span>10<span style="color: black;">分钟）</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">3、</span>拉伸放松</span> <span style="color: black;"><span style="color: black;">调节</span><span style="color: black;">呼气</span>节律及肌肉伸展性为主的运动</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">周五</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">1、</span>准备活动</span><span style="color: black;">：</span><span style="color: black;">活动身体各关节或部位</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">颈</span><span style="color: black;">-</span><span style="color: black;">肩</span><span style="color: black;">-</span><span style="color: black;">腰</span><span style="color: black;">-</span><span style="color: black;">膝</span><span style="color: black;">-</span><span style="color: black;">踝</span><span style="color: black;">-</span><span style="color: black;">腕</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">2、</span>体能训练</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">1</span><span style="color: black;">、深蹲</span><span style="color: black;">30</span><span style="color: black;">个</span><span style="color: black;">/</span><span style="color: black;">组</span><span style="color: black;">*2</span><span style="color: black;">组</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">2<span style="color: black;">、跳绳</span>3<span style="color: black;">分钟</span>/<span style="color: black;">组</span>*2<span style="color: black;">组</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">3</span><span style="color: black;">、自主<span style="color: black;">选取</span>球类练习或轮滑（</span><span style="color: black;">10</span><span style="color: black;">分钟）</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">3、</span>拉伸放松</span><span style="color: black;"><span style="color: black;">调节</span><span style="color: black;">呼气</span>节律及肌肉伸展性为主的运动</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">周六</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">1、</span>准备活动</span><span style="color: black;">：</span><span style="color: black;">活动身体各关节或部位</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">颈</span><span style="color: black;">-</span><span style="color: black;">肩</span><span style="color: black;">-</span><span style="color: black;">腰</span><span style="color: black;">-</span><span style="color: black;">膝</span><span style="color: black;">-</span><span style="color: black;">踝</span><span style="color: black;">-</span><span style="color: black;">腕</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">2、</span>体能训练</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">1</span><span style="color: black;">、匀速跑：</span><span style="color: black;">2000</span><span style="color: black;">米，最后</span><span style="color: black;">200</span><span style="color: black;">米冲刺</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">2</span><span style="color: black;">、自主<span style="color: black;">选取</span>球类练习或轮滑（</span><span style="color: black;">10</span><span style="color: black;">分钟）</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">3、</span>拉伸放松</span><span style="color: black;"><span style="color: black;">调节</span><span style="color: black;">呼气</span>节律及肌肉伸展性为主的运动</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">周日</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">与家长<span style="color: black;">一块</span>观看一场体育赛事，<span style="color: black;">认识</span><span style="color: black;">关联</span>规则。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">冬奥会<span style="color: black;">时期</span>，关注冬奥会赛事。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><strong style="color: blue;"><span style="color: black;">九年级体育<span style="color: black;">熬炼</span>计划</span></strong></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">日期</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">训练内容</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">周一</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">1、</span></span><span style="color: black;">准备活动</span><span style="color: black;">：</span><span style="color: black;">活动身体各关节或部位</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">颈</span><span style="color: black;">-</span><span style="color: black;">肩</span><span style="color: black;">-</span><span style="color: black;">腰</span><span style="color: black;">-</span><span style="color: black;">膝</span><span style="color: black;">-</span><span style="color: black;">踝</span><span style="color: black;">-</span><span style="color: black;">腕</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">2、</span></span><span style="color: black;">体能训练</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"> 1</span><span style="color: black;">、开合跳</span><span style="color: black;"> 20</span><span style="color: black;">个</span><span style="color: black;">/</span><span style="color: black;">组</span><span style="color: black;">*2</span><span style="color: black;">组</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">2</span><span style="color: black;">、高抬腿</span><span style="color: black;"> 15</span><span style="color: black;">秒</span><span style="color: black;">/</span><span style="color: black;">组</span><span style="color: black;">*2</span><span style="color: black;">组</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">3</span><span style="color: black;">、男生俯卧撑</span><span style="color: black;">10</span><span style="color: black;">个</span><span style="color: black;">/</span><span style="color: black;">组</span><span style="color: black;">*2</span><span style="color: black;">组</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"> 女生跪卧撑</span>10<span style="color: black;">个</span>/<span style="color: black;">组</span>*2<span style="color: black;">组</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">4<span style="color: black;">、自主<span style="color: black;">选取</span>球类练习（</span>10<span style="color: black;">分钟）</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">3、</span>拉伸放松</span> <span style="color: black;"><span style="color: black;">调节</span><span style="color: black;">呼气</span>节律及肌肉伸展性为主的运动</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">周二</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">1、</span>准备活动</span><span style="color: black;">：</span><span style="color: black;">活动身体各关节或部位</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">颈</span><span style="color: black;">-</span><span style="color: black;">肩</span><span style="color: black;">-</span><span style="color: black;">腰</span><span style="color: black;">-</span><span style="color: black;">膝</span><span style="color: black;">-</span><span style="color: black;">踝</span><span style="color: black;">-</span><span style="color: black;">腕</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">2、</span>体能训练</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">1</span><span style="color: black;">、勾脚跳</span><span style="color: black;"> 15</span><span style="color: black;">秒</span><span style="color: black;">/</span><span style="color: black;">组</span><span style="color: black;">*2</span><span style="color: black;">组</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">2</span><span style="color: black;">、仰卧起坐</span><span style="color: black;"> 40</span><span style="color: black;">个</span><span style="color: black;">/</span><span style="color: black;">组</span><span style="color: black;">*2</span><span style="color: black;">组</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">3</span><span style="color: black;">、跳绳</span><span style="color: black;"> 3</span><span style="color: black;">分钟</span><span style="color: black;">/</span><span style="color: black;">组</span><span style="color: black;">*2</span><span style="color: black;">组</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">4</span><span style="color: black;">、自主<span style="color: black;">选取</span>球类练习（</span><span style="color: black;">10</span><span style="color: black;">分钟）</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">3、</span>拉伸放松</span><span style="color: black;"><span style="color: black;">调节</span><span style="color: black;">呼气</span>节律及肌肉伸展性为主的运动</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">周三</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">1、</span>准备活动</span><span style="color: black;">：</span><span style="color: black;">活动身体各关节或部位</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">颈</span><span style="color: black;">-</span><span style="color: black;">肩</span><span style="color: black;">-</span><span style="color: black;">腰</span><span style="color: black;">-</span><span style="color: black;">膝</span><span style="color: black;">-</span><span style="color: black;">踝</span><span style="color: black;">-</span><span style="color: black;">腕</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">2、</span>体能训练</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">1</span><span style="color: black;">、匀速跑：</span><span style="color: black;">2000</span><span style="color: black;">米，最后</span><span style="color: black;">200</span><span style="color: black;">米冲刺</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">2</span><span style="color: black;">、自主<span style="color: black;">选取</span>球类练习（</span><span style="color: black;">10</span><span style="color: black;">分钟）</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">3、</span>拉伸放松</span><span style="color: black;"><span style="color: black;">调节</span><span style="color: black;">呼气</span>节律及肌肉伸展性为主的运动</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">周四</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">1、</span>准备活动</span><span style="color: black;">：</span><span style="color: black;">活动身体各关节或部位</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">颈</span><span style="color: black;">-</span><span style="color: black;">肩</span><span style="color: black;">-</span><span style="color: black;">腰</span><span style="color: black;">-</span><span style="color: black;">膝</span><span style="color: black;">-</span><span style="color: black;">踝</span><span style="color: black;">-</span><span style="color: black;">腕</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">2、</span>体能训练</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">1</span><span style="color: black;">、并脚<span style="color: black;">上下</span>跳</span><span style="color: black;"> 20</span><span style="color: black;">个</span><span style="color: black;">/</span><span style="color: black;">组</span><span style="color: black;">*2</span><span style="color: black;">组</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">2</span><span style="color: black;">、前后交叉开合跳</span><span style="color: black;"> 15</span><span style="color: black;">秒</span><span style="color: black;">/</span><span style="color: black;">组</span><span style="color: black;">*2</span><span style="color: black;">组</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">3</span><span style="color: black;">、平板支撑</span><span style="color: black;"> 70</span><span style="color: black;">秒</span><span style="color: black;">/</span><span style="color: black;">组</span><span style="color: black;">*2</span><span style="color: black;">组</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">4</span><span style="color: black;">、仰卧起坐一分钟计时</span><span style="color: black;">*2</span><span style="color: black;">组</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">5</span><span style="color: black;">、自主<span style="color: black;">选取</span>球类练习（</span><span style="color: black;">10</span><span style="color: black;">分钟）</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">3、</span>拉伸放松</span><span style="color: black;"><span style="color: black;">调节</span><span style="color: black;">呼气</span>节律及肌肉伸展性为主的运动</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">周五</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">1、</span>准备活动</span><span style="color: black;">：</span><span style="color: black;">活动身体各关节或部位</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">颈</span><span style="color: black;">-</span><span style="color: black;">肩</span><span style="color: black;">-</span><span style="color: black;">腰</span><span style="color: black;">-</span><span style="color: black;">膝</span><span style="color: black;">-</span><span style="color: black;">踝</span><span style="color: black;">-</span><span style="color: black;">腕</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">2、</span>体能训练</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">1</span><span style="color: black;">、深蹲</span><span style="color: black;">30</span><span style="color: black;">个</span><span style="color: black;">/</span><span style="color: black;">组</span><span style="color: black;">*2</span><span style="color: black;">组</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">2</span><span style="color: black;">、原地小碎步</span><span style="color: black;"> 15</span><span style="color: black;">秒</span><span style="color: black;">/</span><span style="color: black;">组</span><span style="color: black;">*2</span><span style="color: black;">组</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">3</span><span style="color: black;">、跳绳一分钟计时</span><span style="color: black;">*2</span><span style="color: black;">组</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">4</span><span style="color: black;">、自主<span style="color: black;">选取</span>球类练习（</span><span style="color: black;">10</span><span style="color: black;">分钟）</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">3、</span>拉伸放松</span><span style="color: black;"><span style="color: black;">调节</span><span style="color: black;">呼气</span>节律及肌肉伸展性为主的运动</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">周六</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">1、</span>准备活动</span><span style="color: black;">：</span><span style="color: black;">活动身体各关节或部位</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">颈</span><span style="color: black;">-</span><span style="color: black;">肩</span><span style="color: black;">-</span><span style="color: black;">腰</span><span style="color: black;">-</span><span style="color: black;">膝</span><span style="color: black;">-</span><span style="color: black;">踝</span><span style="color: black;">-</span><span style="color: black;">腕</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">2、</span>体能训练</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">1</span><span style="color: black;">、匀速跑：</span><span style="color: black;">2000</span><span style="color: black;">米，最后</span><span style="color: black;">200</span><span style="color: black;">米冲刺</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">2</span><span style="color: black;">、自主<span style="color: black;">选取</span>球类练习（</span><span style="color: black;">10</span><span style="color: black;">分钟）</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">3、</span>拉伸放松</span><span style="color: black;"><span style="color: black;">调节</span><span style="color: black;">呼气</span>节律及肌肉伸展性为主的运动</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">周日</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">与家长<span style="color: black;">一块</span>观看一场体育赛事，<span style="color: black;">认识</span>相关规则。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">冬奥会<span style="color: black;">时期</span>，关注冬奥会赛事。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">（二）家务劳动</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">1.卫生防疫。<span style="color: black;">把握</span>卫生清理<span style="color: black;">办法</span>和流程，灵活<span style="color: black;">运用</span>卫生工具。<span style="color: black;">把握</span>消毒通风等居家防疫技能；</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">2.内务整理。<span style="color: black;">把握</span>内务整理规范<span style="color: black;">需求</span>，物品规整有序，床面平整无杂物，衣物<span style="color: black;">归类</span>整齐；</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">3.收拾书桌。充分利用书桌空间进行<span style="color: black;">恰当</span>摆放，做到桌椅干净，书籍摆放<span style="color: black;">归类</span>整齐，学习用品井然有序；</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">4.照顾家人。能够融洽家庭氛围，分担父母责任，做到与家人分享<span style="color: black;">愉快</span>；</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">5.垃圾<span style="color: black;">归类</span>。能够<span style="color: black;">归类</span>投放垃圾，学习<span style="color: black;">认识</span>垃圾常识，辨别垃圾种类，科学投放垃圾。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">6.清洁厕所。<span style="color: black;">把握</span>洁厕技巧，安全<span style="color: black;">运用</span>清洁用品，做到墙面镜面台面光亮，马桶内外无污渍，空气清新无异味；</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">7.烹调烹饪。<span style="color: black;">把握</span>基本的操作流程，做到辨识食材食料，安全<span style="color: black;">运用</span>炊具，<span style="color: black;">掌控</span>时间火候，会做<span style="color: black;">基本</span>的家常菜。</span></p><img src="https://mmbiz.qpic.cn/mmbiz_gif/ZiccVmrl5tpDIb3OM3e6Y3t3lyJuV2uccIARicwHOQRazqh54uRibFoaZyichn6bHAR6UWOnsuKCSs5hf84oanCPYQ/640?wx_fmt=gif&tp=webp&wxfrom=5&wx_lazy=1" style="width: 50%; margin-bottom: 20px;"><strong style="color: blue;"><span style="color: black;"><span style="color: black;">4、</span>实施过程</span></strong>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">（一）宣传发动<span style="color: black;">周期</span>（1月10日至1月20日）</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">各班级学生和家长依据我校制定的2022年寒假<span style="color: black;">时期</span>学生参与体育<span style="color: black;">熬炼</span>及家务劳动工作<span style="color: black;">方法</span>，认真学习《中小学各年级寒假体育<span style="color: black;">熬炼</span>计划》和各年级家务劳动安排，做好个人实施计划。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">（二）活动展示<span style="color: black;">周期</span>（1月21日至2月13日）</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">1.各班级充分利用班级群，</span><span style="color: black;">在群内上传寒假<span style="color: black;">时期</span>参与体育<span style="color: black;">熬炼</span>、家务劳动的计划安排、活动内容的视频和<span style="color: black;">照片</span>，积极撰写<span style="color: black;">熬炼</span>和劳动的心得体会</span><span style="color: black;">。为不影响群内其他工作和<span style="color: black;">通告</span>，</span><span style="color: black;">班<span style="color: black;">专家</span>可集中确定<span style="color: black;">1星期</span>的某一天集中上传</span><span style="color: black;">。</span><span style="color: black;">学生上传时<span style="color: black;">能够</span>将近几天的视频资料进行剪辑合成，形式要丰富，活动要切实有效。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">2.体育<span style="color: black;">熬炼</span>部分由刘天勇、齐婧文老师负责<span style="color: black;">检测</span>和<span style="color: black;">评估</span>，家务劳动部分由班<span style="color: black;">专家</span>进行<span style="color: black;">检测</span>和<span style="color: black;">评估</span>。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">另一</span>为更方便展示各班级活动内容，<span style="color: black;">每一个</span>年级固<span style="color: black;">按时</span>间在机关中学工作群中进行集中展示，各班级需要挑选有<span style="color: black;">表率</span>性、形式新颖、内容丰富的体育<span style="color: black;">熬炼</span>和家务劳动视频转发到群中。</span><span style="color: black;">请各班级<span style="color: black;">根据</span>时间节点进行上传。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">时间</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">展示年级</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">1月21日至1月28日</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">七年级</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">1月29日至2月5日</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">休憩</span>，各班级<span style="color: black;">按照</span><span style="color: black;">状况</span>汇总资料</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">2月6日至2月9日</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">八年级</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">2月10日至13日</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">九年级</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">2月14日至17日</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">学校制作美篇，上交分局展示</p><span style="color: black;">（三）总结表彰<span style="color: black;">周期</span>（2月18日至2月25日）</span>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">对寒假<span style="color: black;">时期</span>表现<span style="color: black;">明显</span>的学生、班级进行表彰，授予校级“寒假体育<span style="color: black;">熬炼</span>明星”、“寒假家务劳动明星”、“寒假<span style="color: black;">时期</span>学生体育<span style="color: black;">熬炼</span>及家务劳动优秀班级”<span style="color: black;">叫作</span>号，并择优向分局<span style="color: black;">举荐</span>。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">详细</span><span style="color: black;">举荐</span>方式如下：</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">1.“寒假体育<span style="color: black;">熬炼</span>明星”、“寒假家务劳动明星”评选办法</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">班<span style="color: black;">专家</span>依据班级内学生上传<span style="color: black;">照片</span>、视频的数量和质量，</span><span style="color: black;">每班<span style="color: black;">举荐</span>3名“寒假体育<span style="color: black;">熬炼</span>明星”和3名“寒假家务劳动明星”，被<span style="color: black;">举荐</span>学生需要提交一份200字<span style="color: black;">上下</span>的心得体会，<span style="color: black;">同期</span>每班择优<span style="color: black;">举荐</span>1名学生参加分局体育<span style="color: black;">熬炼</span>和劳动明星评选。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">2.“寒假<span style="color: black;">时期</span>学生体育<span style="color: black;">熬炼</span>及家务劳动优秀班级”评选办法</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">各班级以班级为单位，制作能充分展示本班风采的体育<span style="color: black;">熬炼</span>和家务劳动合成视频各一个（可充分发挥有制作特长的学生和家长<span style="color: black;">功效</span>），上传工作群。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">学校集中进行评选，所有认真参与的班级均可<span style="color: black;">得到</span>校级“寒假<span style="color: black;">时期</span>学生体育<span style="color: black;">熬炼</span>及家务劳动优秀班级”奖，其中一等奖1名，二等奖2名，优秀奖3名。学校择优<span style="color: black;">举荐</span><span style="color: black;">得到</span>一等奖班级参加分局评选。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">以上两项评选</span><span style="color: black;">最晚于2月18日前</span><span style="color: black;">上交学校，由学校进行集中评选、打印奖状，开学颁奖。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">各班级要高度<span style="color: black;">注重</span><span style="color: black;">这次</span>活动，切忌走过场，扎实开展好寒假体育<span style="color: black;">熬炼</span>和家务劳动两项任务工作，精挑细选<span style="color: black;">举荐</span>视频<span style="color: black;">照片</span>材料，充分展示出我校学生的精神风貌和全面素养。对不认真开展活动的班级和学生，学校将进行通报批评。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">华北油田机关中学</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">2022.01.19</span></p><img src="https://mmbiz.qpic.cn/mmbiz_png/ZiccVmrl5tpDIb3OM3e6Y3t3lyJuV2uccu1PqPwggd4u2P48y4js9ks6dLXjnYh4oORPGhJibV86Y4MxXDu0vh7A/640?wx_fmt=png&tp=webp&wxfrom=5&wx_lazy=1&wx_co=1" style="width: 50%; margin-bottom: 20px;"><strong style="color: blue;">CONFERENCE</strong><strong style="color: blue;">扫码关注<span style="color: black;">咱们</span></strong>
一看到楼主的气势，我就觉得楼主同在社区里灌水。 顶楼主，说得太好了！
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