feat: 課程表格

2026-08-05 17:25:45 +08:00
parent 76aa074506
commit 7938903ada
3 changed files with 267 additions and 2 deletions
@@ -0,0 +1,112 @@
+{
+  "low": {
+    "duration": [
+      { "day": 1, "content": "快走＋下肢肌力", "minutes": 40 },
+      { "day": 2, "content": "平衡訓練＋伸展", "minutes": 30 },
+      { "day": 3, "content": "快走＋上肢肌力", "minutes": 40 },
+      { "day": 4, "content": "休息或散步", "minutes": 20 },
+      { "day": 5, "content": "肌力＋平衡", "minutes": 40 },
+      { "day": 6, "content": "有氧運動", "minutes": 40 },
+      { "day": 7, "content": "休息", "minutes": null }
+    ],
+    "profile": {
+      "summary": "根據研究，平衡、敏捷與肌肉品質是老化的預測指標。40 歲後肌力與神經控制能力每年流失約 1–2%，而平衡能力下降是跌倒的重要預測因子。",
+      "items": [
+        "肌力、平衡與心肺功能均較差。",
+        "跌倒風險高。",
+        "容易出現肌少症與脂肪浸潤。",
+        "日常生活功能開始下降。"
+      ]
+    },
+    "prescription": [
+      {
+        "title": "有氧（20–30 分鐘）",
+        "detail": "快走。室內腳踏車。水中走路。強度：最大心率 50–60%。能正常講話但略喘。"
+      },
+      {
+        "title": "肌力",
+        "detail": "每個動作：1–2 組。10–12 次。坐站訓練。靠牆伏地挺身。彈力帶划船。抬腳。階梯上下。"
+      },
+      {
+        "title": "平衡（10–15 分鐘）",
+        "detail": "單腳站立。走直線。腳跟碰腳尖。"
+      }
+    ],
+    "outcome": {
+      "label": "解決問題",
+      "items": ["肌肉流失。", "平衡能力下降。", "心肺儲備不足。", "跌倒風險升高。"]
+    }
+  },
+  "medium": {
+    "duration": [
+      { "day": 1, "content": "重量訓練", "minutes": 60 },
+      { "day": 2, "content": "慢跑＋伸展", "minutes": 45 },
+      { "day": 3, "content": "核心訓練", "minutes": 45 },
+      { "day": 4, "content": "間歇有氧", "minutes": 40 },
+      { "day": 5, "content": "重量訓練", "minutes": 60 },
+      { "day": 6, "content": "球類或登山", "minutes": 60 },
+      { "day": 7, "content": "休息", "minutes": null }
+    ],
+    "profile": {
+      "summary": "根據功能儲備理論，中年族群常因日常生活僅使用約 30% 的生理能力，忽略功能退化。研究強調，中年時期若沒有累積足夠肌力，老年可能出現「斷崖式功能崩潰」。",
+      "items": ["尚未失能。", "已出現部分衰退。", "屬於「衰弱前期」。"]
+    },
+    "prescription": [
+      {
+        "title": "有氧（150–300 分鐘）",
+        "detail": "慢跑。游泳。羽球。登山。自行車。強度：最大心率 60–75%。"
+      },
+      {
+        "title": "肌力",
+        "detail": "每個動作：2–3 組。8–12 次。深蹲。弓箭步。啞鈴推舉。划船。核心棒式。"
+      },
+      {
+        "title": "爆發力與敏捷（1–2 次）",
+        "detail": "快速起立。側向移動。腳跟碰腳尖。障礙步行。階梯訓練。"
+      }
+    ],
+    "outcome": {
+      "label": "任務",
+      "items": [
+        "建立「功能儲備」。",
+        "增加肌肉量。",
+        "維持柔軟度。",
+        "降低體脂。",
+        "提升心肺能力。"
+      ]
+    }
+  },
+  "high": {
+    "duration": [
+      { "day": 1, "content": "重量訓練", "minutes": 70 },
+      { "day": 2, "content": "間歇跑", "minutes": 50 },
+      { "day": 3, "content": "核心＋平衡", "minutes": 45 },
+      { "day": 4, "content": "重量訓練", "minutes": 70 },
+      { "day": 5, "content": "HIIT", "minutes": 30 },
+      { "day": 6, "content": "球類／戶外", "minutes": 90 },
+      { "day": 7, "content": "主動恢復", "minutes": 40 }
+    ],
+    "profile": {
+      "summary": "根據研究，老化並不會停止，只能透過長期運動與良好飲食延後功能下降。",
+      "items": ["功能儲備高。", "肌力與平衡佳。", "跌倒風險低。", "屬於成功老化族群。"]
+    },
+    "prescription": [
+      {
+        "title": "肌力",
+        "detail": "每個動作：3–4 組。6–10 次。強度：70–85% 1RM。坐站訓練。靠牆伏地挺身。彈力帶划船。抬腳。階梯上下。"
+      },
+      {
+        "title": "心肺耐力（300 分鐘以上）",
+        "detail": "間歇跑。游泳。羽球。登山。"
+      },
+      {
+        "title": "神經肌肉訓練",
+        "detail": "每週 2 次。敏捷梯。單腳跳。反應訓練。協調訓練。"
+      }
+    ],
+    "outcome": {
+      "label": "目標",
+      "items": ["延緩衰退速度。", "老化仍不可避免，因此維持功能儲備是關鍵。"]
+    }
+  }
+}