(Abstract)
n1.docx
Ministry of Education and Science of UkraineLugansk National University named after Taras Shevchenko
Institute physical education and sports
Abstract on the topic:
Influence physical exercise
on the human body
Completed by: 4th year student
specialty "Organizational Management"
Group 4-Men-A
Platonova M. A.
Lugansk
Content
Introduction
The effect of physical exercise on the human body
The effect of exercise on posture
Improving the functionality of the respiratory system
Improving the functionality of the circulatory system
The effect of physical exercise on the human musculoskeletal system
The effect of physical exercise on the nervous system of the body
A set of physical exercises
1. The effect of physical exercise on the human body
It is known that movement is the main stimulator of the human body. With a lack of movement, as a rule, there is a weakening of physiological functions, the tone and vital activity of the body decreases. Training activates physiological processes and helps ensure the restoration of impaired functions in humans. Therefore, physical exercises are a means of nonspecific prevention of a number of functional disorders and diseases, and therapeutic exercises should be considered as a method of rehabilitation therapy.
Physical exercises affect all muscle groups, joints, ligaments, which become strong, muscle volume, elasticity, strength and speed of contraction increase. Reinforced muscle activity forces you to work with additional load heart, lungs and other organs and systems of our body, thereby increasing the functionality of a person and his resistance to adverse influences of the external environment. Regular physical exercise primarily affects the musculoskeletal system and muscles. When performing physical exercises, heat is generated in the muscles, to which the body responds with increased sweating. During physical activity, blood flow increases: blood brings oxygen and nutrients to the muscles, which break down during vital activity, releasing energy. When moving in the muscles, reserve capillaries additionally open, the amount of circulating blood increases significantly, which causes an improvement in metabolism.
If the muscles are inactive, their nutrition deteriorates, volume and strength decrease, elasticity and firmness decrease, they become weak and flabby. Restriction in movements (hypodynamia), a passive lifestyle lead to various pre-pathological and pathological changes in the human body. Thus, American doctors, having deprived volunteers of movement by applying a high cast and maintaining their normal diet, were convinced that after 40 days their muscles began to atrophy and fat accumulated. At the same time, reactivity increased cardiovascular system and the basal metabolism decreased. However, over the next 4 weeks, when the subjects began to move actively (with the same diet), the above phenomena were eliminated, the muscles strengthened and hypertrophied. Thus, thanks to physical activity, recovery was possible both functionally and structurally. Physical activity has a multifaceted effect on the human body and increases its resistance to adverse environmental influences. For example, physically trained people have better tolerance to oxygen starvation compared to untrained people. A high ability to work when body temperature rises above 38°C during physical stress has been noted. It has been noted that radiologists involved in physical exercise have a lower degree of exposure to penetrating radiation on the morphological composition of the blood. Animal experiments have shown that systematic muscle training slow down the development of malignant tumors.
In the response of the human body to physical activity, the first place is occupied by the influence of the cerebral cortex on the regulation of the functions of the main systems: changes occur in the cardiorespiratory system, gas exchange, metabolism, etc. Exercises enhance the functional restructuring of all parts of the musculoskeletal system, cardiovascular and other systems , improve tissue metabolism processes. Under the influence of moderate physical activity, the performance of the heart, the hemoglobin content and the number of red blood cells increase, and the phagocytic function of the blood increases. The function and structure of the internal organs, chemical processing and movement of food through the intestines improves. The combined activity of muscles and internal organs is regulated by the nervous system, the function of which is also improved by systematic exercise.
Physical exercises help accelerate regenerative processes, saturate the blood with oxygen and plastic (“building”) materials, which speeds up recovery. In diseases, the general tone decreases, and inhibitory conditions in the cerebral cortex worsen. Physical exercises increase overall tone and stimulate the body's defenses. That's why therapeutic exercises is widely used in the practice of hospitals, clinics, sanatoriums, medical and physical education clinics, etc. However, physical exercises should not be used during an exacerbation of the disease, at high temperatures and other conditions.
When using physical exercises, in addition to normalizing the reactions of the cardiovascular, respiratory and other systems, a person’s adaptability to climatic factors is restored, a person’s resistance to various diseases, stress, etc. increases. This happens faster if gymnastic exercises are used, sports games, hardening procedures, etc. For many diseases, properly dosed physical activity slows down the development of the disease process and contributes to a more rapid restoration of impaired functions. Thus, under the influence of physical exercise, the structure and activity of all human organs and systems is improved, efficiency increases, and health improves.
1.1. The effect of exercise on posture
Physical exercises improve a person’s posture; it characterizes not only the shape of the body, but also the functions of the state of the motor system. The formation of good posture is associated with an increase in joint mobility, especially in the intervertebral joints. Equally important is the formation of the neuromuscular system of the body - the ability of muscles to relax, tense and stretch. Good development of the back muscles is an important condition for the formation correct posture, has a positive effect on the activity of the respiratory and circulatory systems. The greatest influence of physical exercise on the formation of posture is observed in children of junior and middle age. school age(up to 14 – 15 years old). In the process of physical exercise, muscle strength increases, physical exercise promotes better formation lower limbs, in particular – the arch of the foot.
1.2. Improving functionality
respiratory organs
Under the influence of physical exercise, in a person at rest, breathing movements become rarer (6–8 times per minute) and deeper, thereby facilitating the renewal of air in the lungs. Studies have shown that athletes have lower breathing levels than untrained people. The most important indicator of the condition of the respiratory apparatus is, as is known, the vital capacity of the lungs. This indicator also depends on congenital data, and not only on various conditions education, one of which is sports training. Often physically gifted people with a vital lung capacity of up to 7 or more liters become athletes. The vital capacity of the lungs is especially high in athletes involved in rowing, swimming, and cross-country skiing. The vital capacity of the lungs in athletes is usually 25 - 30% higher than expected. The minute volume of breathing in trained people is slightly less than in untrained people.
1.3. Improving functionality
circulatory system
Under the influence of training, in close connection with the respiratory function, the circulatory function also changes. Increased muscle work leads to hypertrophy of the heart muscle - an increase in its mass, thickening muscle fibers, as well as functional changes. In athletes, an increase in heart size was detected during radiographic examination, and often when determining the boundaries of the heart using tapping. The weight of the heart in trained people reaches 400-500 g, while in untrained people it is only 200-300 g. Experiments have proven that under the influence of exercise, the intensity of oxidative processes in the heart muscle increases and its working potential is higher. The amount of hemoglobin and energy-rich phosphorus compounds increases. At the same time, compared to the heart of an untrained person, the athlete’s heart works more economically, spending less energy per unit of volume of blood emitted. Simultaneously with the increase in the mass of the heart muscle, its circulatory network changes. Exercise increases the number of heart capillaries. To judge circulatory function, it is important to take into account data on the work of the heart and the main indicators of hemodynamics (heart rate and level blood pressure). For athletes at rest, it is 50–60 beats per minute. This is especially pronounced among runners long distances, cyclists, skiers and swimmers. During physical exercise, a number of electrographic indicators change, which is a sign of a good supply of oxygen to the heart muscle. Pressure in the range of 100 – 110 mm indicates changes in the vascular bed that create conditions for economical work of the heart, since blood enters the vessels with reduced resistance.
1.4. The effect of physical exercise on motor skills
human apparatus
Under the influence of rational motor tension, a number of progressive changes occur in the skeletal support. The clear effect of training is expressed in an increase in muscle strength. The muscles of a trained person have the ability to perform not only greater single effort, but also long-term work. Under the influence of exercise, the ability of muscles to relax improves, at the same time the ability of muscles to tense increases and the difference between the produced tension and relaxation increases.
Improving muscle functions is closely related to improving the nervous regulation of motor activity. Excitation of muscles, judged by their electrical activity, occurs as a result of centrifugal impulses from the central nervous system causing muscle contraction and tension. At the same time, muscle work is a stimulus for receptors, from which centripetal impulses pass into the central nervous system, carrying current information along the movement itself. The most important effect of improvement muscular system under the influence of physical exercise is an increase in the sharpness of muscle sense.
1.5. The effect of physical exercise on the nervous system of the body
Exercise increases strength, balance, and mobility of the underlying neural processes. Thanks to this, conditioned reflexes are established faster and more successfully. Most trained people belong to the strong and mobile type of nervous system. Under the influence of physical exercise, nervous processes are improved, which help a person to more successfully tune in to the upcoming activity. Mobilization of all forces and capabilities is especially successful for qualified athletes. A similar adjustment of the body is found in relation to a variety of body functions - breathing, blood circulation, metabolism. Changes in the functional state of the brain, motor system and all organs in general during physical exercise are associated with increased tissue lability.
Changes in the activity of the endocrine glands during exercise play an important role. There is especially a lot of data on changes in the functions of the adrenal glands during training. Adrenaline and corticoid hormones are very important for human performance. The activity of the endocrine glands is regulated by the nervous system and determines the normal function of all organs and systems. Hormones act on the nervous system, toning it and increasing its functionality.
The study of stress is of interest when assessing the influence of physical exercise and the development of resistance to harmful factors. With the correct dosage of load, exercise increases the body's resistance to cold, the effects of certain poisons, certain infections and even penetrating radiation in smaller quantities compared to people who have not undergone training.
A set of physical exercises
Starting position– legs together. Walking, side step - left, right one step at a time. The pace is average. The movements can be accompanied by clapping to the music.
Breathing exercise.
Starting position – feet shoulder-width apart. Hands are on the belt or spread to the sides and follow the body as it turns. We begin to turn the body left and right, and then return to the starting position. Perform slowly, 2 sets of 8 times.
Breathing exercise.
Starting position – feet shoulder-width apart, arms down. Stretch your arms up, standing on your toes. Return to starting position. Perform 2 sets of 8 times. After this, stretch your arms forward. Also perform 2 sets of 8 times.
Exercise for general development.
Starting position – standing. On the count of “one” - sit down, on the count of “two” - stand up. Hands forward. Perform the exercise in 2 sets of 8 times.
Exercise for general development.
Starting position – legs together. Lunge forward, obligatory resting your hands on your knees. Place your foot, turn in the other direction (180°), repeat the same with the other foot. Perform 2 sets of 8 times on each leg.
Exercise for the back.
Starting position: lying on your stomach. Bend your legs, tighten your body, reach your shin with your hands and stretch. Return to starting position. Perform 1-2 approaches 3 times.
Exercise for the back and hips.
Starting position – support on your knees and hands (elbows are possible). Straighten the leg back one at a time. Perform 1-2 approaches 6-8 times. Repeat the exercise the specified number of times on each leg.
Exercise for the chest and arm muscles.
For boys. Starting position – rest on your knees or feet (complicated version) and on your hands. Push-ups from the floor. Perform 1-2 approaches - as much as you can.
For girls. Starting position – sitting, palms together at chest level. Pressing on your palms, strain your arms. Perform 1-2 approaches 6-8 times.
Exercise for the abdominal muscles.
For boys. Starting position – sitting on the floor, legs extended forward. On the count of “one”, slightly raise the body while bending your knees. On the count of two, return to the starting position. Perform 1-2 approaches 5-8 times.
For girls. Starting position – lying on your side. The legs lie as comfortably as possible. One hand forward, the other behind the head. Lifting the body with a small amplitude and returning to the starting position. Perform 1-2 approaches 5-6 times on each side.
Stretching exercise.
Starting position – sitting, one leg straight, the other bent. Must be detained bent leg in this position for 1-3 seconds. Return to starting position. Repeat once for each leg.
Stretching exercise.
Starting position – sitting, legs together, extended forward. Reach your feet with your hands and hold in this position for 1-3 seconds. Return to starting position. Connect your feet, bend your knees and spread them apart. Rest your elbows on your knees, slightly bend forward and stay in this position for 1-3 seconds. Repeat several times.
Exercise for the back.
Starting position – standing, right hand on the belt, left extended forward, right leg forward, on the toe. On the count of “one,” we simultaneously put our leg back and place our hand behind our back; on the count of “two,” we return to the starting position. Perform at a slow pace 2 sets of 8 times in each direction.
Exercise for the shoulder girdle.
Starting position – main stance. On the count of “one”, raise your shoulders up, arms freely lowered, on the count of “two”, lower your shoulders. Perform the exercise 10 times.
Starting position – standing, legs apart as wide as possible, knees slightly bent. On the count of “one” – bend forward slightly, back straight. On the count of “two,” the elbows move as far back as possible, while the arms are bent. Perform 2 sets of 3-5 times.
Exercise for the lower back muscles.
Starting position - standing, one leg stretched forward, bent at the knee, the other leg laid back, supporting the hand on bent knee, back straight, other arm freely lowered. According to the count, we move the bent arm as far back as possible and at the same time raise the shoulder. Perform 2 sets of 3-5 times.
Exercise for the development of the chest and lungs.
Starting position – standing, hands in a “lock” above your head. On the count of “one”, we move our hands forward to the chest, the back is round, the legs can be slightly bent at the knees. On the count of two, return to the starting position. Perform 2 sets of 5-10 times.
Exercise for the back muscles.
Starting position: lying on your stomach. On the count of “one” - get it right hand left leg, on the count of “two” - change leg and arm. Perform 5 times in each direction.
Exercise for the abdominal muscles.
Starting position – sitting, head on knees, legs bent. On the count of “one” - resting your hands on the floor, we move your body back, bend your legs in a hanging position at the knee, but not completely. On the count of “two” we return to the starting position. Perform 2-3 sets, repetitions - as much as you have enough strength.
Stretching exercise.
Lean forward, round your back, and stand in this position for 10 seconds or hang by your hands on the horizontal bar.
The effect of physical exercise on the human body
Introduction
1. The role and functions of the skin, diaphragm, digestive system and endocrine glands. Method of exposure to physical exercises
Conclusion
References
Introduction
Physical health– this is the natural state of the body, due to the normal functioning of all its organs and systems. If all organs and systems work well, then the entire human body (a self-regulating system) functions and develops correctly. Regular physical education and performing the optimal set of exercises will bring you pleasure and keep you healthy.
The formation of man at all stages of his evolutionary development took place in inextricable connection with active physical activity. The human body develops in constant motion. Nature itself has decreed that a person needs to develop his physical abilities. The child has not yet been born, and his future physical and mental development is already interconnected with motor activity. Need for movement physical activity is a characteristic feature of a growing organism. Unfortunately, an adult feels much less need for movement than a child. But movement is necessary, like food and sleep. Lack of food and sleep is captured by the body, causing a whole range of painful sensations. Motor impairment goes completely unnoticed, and is often accompanied by even a feeling of comfort. With a lack of physical activity, the body's resistance to colds and the action of pathogens decreases. People who lead a sedentary lifestyle and do not engage in physical activity are more likely to suffer from respiratory and circulatory diseases. The influence of physical exercise on the human body is extremely great. All physical exercises are classified into three types: cyclic aerobic physical exercises that contribute to the development of general endurance; cyclic physical exercises of mixed aerobic-anaerobic orientation, developing general and speed endurance; acyclic physical exercises that increase strength endurance. Not long ago, experts determined how much time should be devoted to physical exercise and physical education in order to achieve a protective effect. These requirements were developed as a result of many years research work. It turns out that you don’t need much time for physical exercise.
1. The role and functions of the skin, diaphragm, digestive system and endocrine glands. method of exposure to physical exercises
Skin is the largest organ human body. Its area is 1.5-2 sq.m. Skin care requires no less, and perhaps even more, attention than taking care of other parts of the body. Providing proper care is largely the key to the normal functioning of the body as a whole. For skin care, the cosmetics market offers the widest selection of therapeutic and prophylactic cosmetics, both domestic and foreign. To correctly choose the skin care products you need, you need to know the structure and functions of the skin.
Among the main functions of the skin, the following should be noted:
Protective - The skin protects the underlying tissues from physical, chemical, and biological influences. Thermoregulatory - Subcutaneous fatty tissue and sweat glands provide regulation of body temperature.
Excretory - Sebaceous and sweat glands ensure the removal of waste products to the surface of the skin
Respiratory and gas exchange - The skin is permeable to gases and volatile liquids. Receptor - The skin contains sensitive nerve endings, through which we feel cold, pain, pressure, etc.
The main task of the skin is protection. How this function is performed determines the execution of all others. Based on this, the goal of skin care can be defined as the creation of external and internal conditions that allow the skin to best perform all its functions, and, above all, protective. The choice of approaches to caring for this most important organ of the human body is determined by the structural features of the skin.
The skin consists of 3 main layers: the epidermis, the underlying dermis or skin itself, and the hypodermis - subcutaneous fatty tissue, consisting of fatty lobules with layers of connective tissue.
Aperture (from the Greek διάφραγμα - partition) is a device of a camera lens that allows you to adjust the relative aperture, that is, change the lens aperture - the ratio of the brightness of the optical image of the photographed object to the brightness of the object itself, as well as set the required depth of field.
The diaphragm limits the chest cavity from below. It consists of a tendinous center and muscle fibers extending from this center in all directions and attaching to the lower opening of the chest. Normally, the diaphragm has the shape of a dome, protruding into the chest cavity. During exhalation, it adheres to the inner wall of the chest along approximately three ribs.
During inhalation, the diaphragm flattens as a result of contraction of its muscle fibers. At the same time, it moves away from the inner surface of the chest, and the costophrenic sinuses open. The areas of the lungs located in the area of these sinuses are especially well ventilated.
Substances necessary for the normal functioning of the human body enter it along with food. At the same time, only mineral salts, water and vitamins are absorbed by humans in the form in which they are found in food. Proteins, fats and carbohydrates enter the body in the form of complex organic compounds, and their absorption is a complex physicochemical process, during which food components must lose their species specificity so that the immune system does not perceive them as foreign substances. It is for these purposes that the digestive system serves.
The digestive system is a set of digestive organs and associated digestive glands, individual elements of the circulatory and nervous systems involved in the process of mechanical and chemical processing of food, as well as in the absorption of nutrients and the excretion of metabolic products from the body. In other words, the digestive system is all the organs, from the mouth to the anus, that take part in the digestion process. Part digestive system which includes the stomach and intestines is called gastrointestinal tract. Organs such as the teeth, tongue, salivary glands, pancreas, liver, gallbladder, and appendix are accessory organs.
The endocrine glands, as already mentioned above, are phylogenetically one of the very first elements of the unification of the entire organism into a closed integral system. They are analyzers of chemical energy acting on the body from the outside, and from this side they can be placed in parallel with the external sense organs; in the same way as the eye and ear analyze, mainly, physical stimuli of the environment for further use by the body, in accordance with the mechanisms it has, so the endocrine glands analyze chemical stimuli: they are, so to speak, an organ of internal chemical sense.
But the endocrine glands are not only analyzers, but also transformers and regulators of chemical metabolism; they not only react to external irritation, but also raw material entering the body from the outside is processed under their control, turning the body into one biochemical unity. All substances to be absorbed through the intestines are subject to a controlled analysis of the internal secretion organs; the biochemical work of individual organs is inhibited or accelerated by internal secretion hormones.
The entire development of the body is closely connected with the activity of the endocrine system, which itself undergoes a number of specific transformations during the course of this development. The first childhood is characterized by the predominant influence of the thymus gland and pineal gland; by the age of 6, these glands undergo involution and the main place is occupied by the pituitary gland, the thyroid gland and partly the gonads; with the beginning of the third decade, the role of the pituitary gland and thyroid gland recedes into the background and the predominant role passes to the gonads; By the age of 50, involution begins here.
In its regulatory activity, the endocrine system is in the closest connection with the autonomic nervous system and stem nerve centers. By regulating the intensity and characteristics of assimilation and dissimilation of substances necessary to maintain life, the endocrine system thereby influences the tone of the nervous system, primarily the characteristics of emotional and affective life.
Each person has his own genotypic structural features of the endocrine glands, his own characteristics of the balance of the endocrine system, and these features constitute one of the most important aspects that determine the type of deep personality. Laniel-Lavastine even proposed to distinguish types of temperaments in accordance with endocrine characteristics: hyperpituitary, hyperthyroid, etc. temperaments. Fisher says that “the psychopathic predisposition takes a certain direction depending on the intrasecretory characteristics.”
In other words, physical activity helps you feel better and get more out of life.
Some people consider physical activity to be "work" because they associate this concept with strenuous physical exercise, such as long-distance running or "hard" gymnastics exercises. But movements should and can bring joy. Some people like to combine physical activity with everyday activities, such as playing outside with their children or grandchildren, walking to work, or gardening. Others prefer more constructive physical activities such as swimming, dancing or playing team sports. The main thing is to try to lead active life constantly and engage in the type of physical activity that brings you joy.
2. Dexterity (coordination abilities) and methods of its education
Dexterity - (definition given by N.A. Bershtein) - the ability to motorly get out of any position, that is, the ability to cope with any motor task that arises
Correct (that is, adequate and accurate),
Quickly (that is, quickly and quickly),
Rational (that is, expedient and economical) and
Resourceful (that is, resourceful and proactive).
Agility is the ability to quickly coordinate movements according to changing game situations. This is the most general definition, since agility is a complex quality that combines the manifestation of speed, coordination, a sense of balance, plasticity, flexibility, as well as mastery of playing techniques. If we try to give a narrower, more specific definition, we can say that agility is the ability to quickly and accurately perform complex coordinated movements. There are jumping agility, acrobatic agility, speed agility, etc. Agility should be developed from the age of 6-8 and work on this quality constantly, introducing new, more complex exercises into the training process. Centers and all tall players who are not naturally endowed with ease of movement, speed and coordination need to master these techniques and constantly improve them. Although the game itself largely contributes to the development of coordination and dexterity, nevertheless, without special exercises difficult to get by.
There is a rule for cultivating balance, which is that good balance does not belong to those who never lose it, but to those who quickly restore it. In motocross, the one who goes at a reduced speed usually does not lose balance. Based on this rule, the education of special agility should follow the path of expanding the athlete’s ability to restore the balance of the “racer-motorcycle” system from increasingly critical situations. They occur when passing an unfamiliar route and in poor visibility conditions (closed turns, descents, as well as dust and snow). Maximum use of ground reactions - driving on a turn at the limit of adhesion with the ground, braking with "near-skid" force - also at times causes imbalance and critical positions, and is therefore effective methodical method to develop special dexterity.
3. Complex use of means of restoring performance after physical activity
There is a large arsenal of medical and biological tools that help solve the problem of accelerating recovery processes. These include the effects of physical and hydrotherapeutic procedures, various types of massage, taking vitamins and other pharmacological medications, the use of medicinal ointments, gels, sports creams and rubs, compresses and much more. There are many recommendations for use in training process specified means of restoring performance. Physical influences, changing the reactivity of the body and increasing its resistance to stressful environmental factors, are means of hardening. The most active and physiological means available are ultraviolet radiation, air ionization, cold and thermal procedures. Their exposure occurs through the skin. Physical irritation of skin receptors has a reflex effect on the activity of the muscular system, internal organs and the central nervous system.
The use of available restorative means should be comprehensive, systemic in nature, associated with the physiological orientation of the work and training methods, based on an understanding of the unity of training and recovery. When selecting recovery agents, a rational combination of general and local agents is very important. General agents have wide range nonspecific restorative effect on the body. Adaptation to them develops more slowly than to local remedies.
Local remedies are mainly aimed at eliminating fatigue of certain muscle groups by improving their blood supply and enhancing cellular metabolism or at individual parts of the body's functional systems. In a complex of restoration measures, local means are always used after general means.
To prevent addiction to the reducing agents used, it is necessary to constantly combine them. In each specific case, options for using means to accelerate recovery processes depend on the nature of the previous and expected load. In this regard, there are two main tactical methods for using performance restoration complexes:
1. Elimination of fatigue of muscle groups and functional systems after exercise.
2. Accelerating the recovery of only those muscle groups and parts of functional systems that will be subject to increased loads in the subsequent session.
Therefore, planning of restoration measures should be carried out taking into account the direction of their impact. The use of a complex of restorative means allows you to increase the volume of loads in subsequent classes by 15-30% while simultaneously improving the quality of work. Below, in table 67, are the most common and simple complexes restorative procedures recommended after physical activity of various types.
Conclusion
Exercise generally have a positive effect on your health, physical condition and figure.
Exercise stretching are very important for the development and maintenance of the quality of flexibility at the proper level. An ordinary person needs flexibility of ligaments and joints no less than an athlete or a ballet dancer. We are all born flexible. However, as the years go by, this natural flexibility is steadily lost, and we ourselves stimulate this process by leading sedentary image life. The more time we sit, the faster our muscles and joints lose their former range of motion, making us feel and look older than we are. You should include large number exercises to stretch mode daily workout, this is especially true for the “hitch” that accompanies every exercise. Imagine that stretching is a kind of breathing for muscles and connective tissues.
Exercise should not be an unpleasant procedure that you constantly want to put off until tomorrow or the day after tomorrow. They should become an integral, accessible and enjoyable part of your life. The most best time for classes - this is the one that suits you. The more convenient the schedule is for you sports activities, the more likely it is that you won’t skip them. It’s a very good idea to do exercises every day at the same time, then they will become a habit, a daily need that gives you joy, satisfaction and raises your vitality.
References
Visit N.N. Physical culture personalities. - Chisinau, Shtiintsa, 1989.-108 p.
Vilensky M.Ya., Litvinov E.N. Physical education of schoolchildren: issues of restructuring// Phys. cult. at school, 1990, No. 12, p. 2-7.
Temporary State educational standard. General secondary education. Physical culture// Phys. cult. at school, 1993, No. 6, p. 4-9.
Comprehensive physical education program for students in grades I-XI of a comprehensive school// Phys. cult. at school, 1987, No. 6,7,8.
Lubysheva L.I. The concept of human physical culture formation.- M.: State Center for Physical Culture, 1992.- 120 p.
Lyakh V.I. et al. Possible areas of work. The concept of restructuring physical education in secondary schools// Phys. cult. at school, 1991, No. 6, p. 3-8.
Matveev A.P. Essays on the theory and methods of education of schoolchildren in the field of physical education/ Physical culture: upbringing, education, training, 1997. -120 p.
Program in the subject “physical education” for general education institutions/ Kazan, 1996. - 55 p.
Introduction
In the modern world with the advent of devices that facilitate work activity (computers, technical equipment) people's physical activity has sharply decreased compared to previous decades. This ultimately leads to a decrease in a person’s functional capabilities, as well as various kinds of diseases. Today, purely physical labor does not play a significant role; it is replaced by mental labor. Intellectual work sharply reduces the body's performance .
But physical labor, characterized by increased physical activity, can in some cases be viewed from a negative side.
In general, a lack of energy expenditure necessary for a person leads to a mismatch between the activities of individual systems (muscular, skeletal, respiratory, cardiovascular) and the body as a whole with the environment, as well as to a decrease in immunity and a deterioration in metabolism.
At the same time overload is also harmful. Therefore, both during mental and physical labor, it is necessary to engage in health-improving physical culture and strengthen the body.
Physical education has a healing and preventive effect, which is extremely important, since today the number of people with various diseases is constantly growing.
Physical culture should be included in a person’s life with early age and not leave her until old age. At the same time, the moment of choosing the degree of stress on the body is very important; an individual approach is needed here. After all, excessive stress on the human body, both healthy and with any disease, can cause harm to it.
Thus, physical culture, the primary task of which is to preserve and strengthen health, should be an integral part of every person’s life.
2. The important role of exercise
Physical exercises affect all muscle groups, joints, ligaments, which become strong, muscle volume, elasticity, strength and speed of contraction increase. Increased muscle activity forces the heart, lungs and other organs and systems of our body to work with additional load, thereby increasing the functionality of a person and his resistance to adverse environmental influences. Regular physical exercise primarily affects the musculoskeletal system and muscles. When performing physical exercises, heat is generated in the muscles, to which the body responds with increased sweating. During physical activity, blood flow increases: blood brings oxygen and nutrients to the muscles, which break down during vital activity, releasing energy. When moving in the muscles, reserve capillaries additionally open, the amount of circulating blood increases significantly, which causes an improvement in metabolism.
In the response of the human body to physical activity, the first place is occupied by the influence of the cerebral cortex on the regulation of the functions of the main systems: changes occur in the cardiorespiratory system, gas exchange, metabolism, etc. Exercises enhance the functional restructuring of all parts of the musculoskeletal system, cardiovascular and other systems , improve tissue metabolism processes. Under the influence of moderate physical activity, the performance of the heart, the hemoglobin content and the number of red blood cells increase, and the phagocytic function of the blood increases. The function and structure of the internal organs themselves are improved, chemical processing and movement of food through the intestines is improved. The combined activity of muscles and internal organs is regulated by the nervous system, the function of which is also improved by systematic exercise.
If the muscles are inactive, their nutrition deteriorates, volume and strength decrease, elasticity and firmness decrease, they become weak and flabby. Restriction in movements (hypodynamia), a passive lifestyle lead to various pre-pathological and pathological changes in the human body. Thus, American doctors, having deprived volunteers of movement by applying a high cast and maintaining their normal diet, were convinced that after 40 days their muscles began to atrophy and fat accumulated. At the same time, the reactivity of the cardiovascular system increased and basal metabolism decreased. However, over the next 4 weeks, when the subjects began to move actively (with the same diet), the above phenomena were eliminated, the muscles strengthened and hypertrophied. Thus, thanks to physical activity, recovery was possible both functionally and structurally. Physical activity has a multifaceted effect on the human body and increases its resistance to adverse environmental influences. For example, physically trained individuals have better tolerance to oxygen starvation compared to untrained individuals. A high ability to work when body temperature rises above 38°C during physical stress has been noted. It has been noted that radiologists involved in physical exercise have a lower degree of exposure to penetrating radiation on the morphological composition of the blood. Experiments on animals have shown that systematic muscle training slows down the development of malignant tumors.
3. The influence of physical activity on various organ systems.
One of the dominant features of our time is limitation motor activity modern man. A hundred years ago, 96% of labor operations were performed through muscle effort. Currently - 99% using various mechanisms. It is necessary to compensate for the deficiency of motor activity, otherwise disorder and disharmony of the complex system of the human body occurs.
The human body consists of individual organs that perform their specific functions. There are groups of organs that jointly perform common functions - organ systems. From the external environment, the body receives all the substances necessary for life and development; at the same time, it receives a flow of irritants (t, humidity, solar radiation, industrial harmful effects, etc.), which tends to disrupt the constancy of the internal environment of the body (homeostasis).
Normal human existence in these conditions is possible only if the body promptly responds to environmental influences with appropriate adaptive reactions.
Physical exercise becomes a kind of regulator, ensuring the management of life processes and maintaining the constancy of the internal environment. This means that physical exercise should be considered not only as entertainment and relaxation (which is important!), but also as a means of maintaining health (which is even more important!).
Insufficient physical activity creates special unnatural conditions for human life and negatively affects the structure and functions of all tissues of the human body. As a result, there is a decrease in the overall defenses of the body, and the risk of diseases increases.
The progress of science and technology places high demands on modern man’s physical condition and increases the load on the mental, mental and emotional spheres.
Along with a reasonable combination of work and rest, normalization of sleep and nutrition, and giving up bad habits, systematic muscular activity increases the mental, mental and emotional stability of the body.
A person who leads an active lifestyle and regularly engages in physical exercise can do significantly more work than a person who leads a sedentary lifestyle. This is due to human reserve capabilities.
3.1. The effect of physical activity on metabolism and energy.
Metabolism and energy in the human body is characterized by complex biochemical reactions. Nutrients (proteins, fats and carbohydrates) entering the internal environment of the body with food are broken down in the digestive tract. The breakdown products are transported by the blood to the cells and are absorbed by them. Oxygen penetrating from the air through the lungs into the blood takes part in the oxidation process that occurs in cells.
Substances formed as a result of biochemical metabolic reactions are eliminated from the body through the lungs, kidneys, and skin.
Metabolism is the source of energy for all life processes and functions of the body. When complex organic substances are broken down, the energy they contain is converted into other types of energy (bioelectric, thermal, mechanical, etc.)
Physical exercise or sports increases the activity of metabolic processes, trains and supports high level mechanisms that carry out metabolism and energy in the body.
3.2. The effect of physical activity on the circulatory system.
The heart is the main center of the circulatory system, working like a pump, due to which blood moves through the body. As a result of physical training, the size and weight of the heart increases due to the thickening of the walls of the heart muscle and an increase in its volume, which increases the power and efficiency of the heart muscle.
Blood in the human body performs the following functions:
Transport;
Regulatory;
Protective;
Heat exchange.
At regular classes exercise or sports:
The number of red blood cells and the amount of hemoglobin in them increases, resulting in an increase in the oxygen capacity of the blood;
The body's resistance to colds and infectious diseases increases due to increased leukocyte activity;
Recovery processes are accelerated after significant blood loss.
Indicators of heart performance.
An important indicator of heart performance is systolic blood volume (SB) - the amount of blood pushed out by one ventricle of the heart into the vascular bed during one contraction.
Indicators of systolic heart volume at rest and during muscular work.
untrained body
Trained body
1 – peace
2 – brisk walking
3 – fast run
Other informative indicators of heart performance are the number of heart contractions (HR) (arterial pulse).
During sports training, the resting heart rate becomes lower over time due to the increase in the power of each heartbeat.
Indicators of the number of heart contractions. (beats/min)
| Trained body |
Untrained body |
||
Heart rate indicators
at rest and during muscular work.
untrained body
Trained body
1 – peace
2 – fast walking
3 – fast run
The heart of an untrained person, in order to provide the required minute volume of blood (the amount of blood ejected by one ventricle of the heart within a minute), is forced to contract at a higher frequency, since it has a lower systolic volume.
The heart of a trained person is more often penetrated with blood vessels; nutrition is better provided in such a heart muscle tissue and the heart’s performance has time to recover during pauses in the cardiac cycle. Schematically, the cardiac cycle can be divided into 3 phases: atrial systole (0.1 s), ventricular systole (0.3 s) and general pause (0.4 s). Even if we conventionally assume that these parts are equal in time, then the rest pause for an untrained person at a heart rate of 80 beats/min will be equal to 0.25 s, and for a trained person at a heart rate of 60 beats/min, the rest pause increases to 0.33 s . This means that the heart of a trained person has more time for rest and recovery in each cycle of its work.
Blood pressure is the pressure of blood inside blood vessels on their walls. Measure blood pressure in brachial artery Therefore, it is called blood pressure (BP), which is a very informative indicator of the state of the cardiovascular system and the whole organism.
There is a distinction between maximum (systolic) blood pressure, which is created during systole (contraction) of the left ventricle of the heart, and minimum (diastolic) blood pressure, which is observed at the time of its diastole (relaxation). Pulse pressure (pulse amplitude) is the difference between maximum and minimum blood pressure. Pressure is measured in millimeters of mercury (mmHg).
Normally, for a student at rest, the maximum blood pressure is in the range of 100-130; minimum - 65-85, pulse pressure - 40-45 mm Hg. Art.
Pulse pressure at physical work increases, its decrease is an unfavorable indicator (observed in untrained people). A decrease in pressure may be a consequence of weakened heart function or excessive narrowing of peripheral blood vessels.
Complete blood circulation vascular system at rest it is carried out in 21-22 seconds, during physical work - 8 seconds or less, which leads to an increase in the supply of body tissues with nutrients and oxygen.
Physical work contributes to the general expansion of blood vessels, normalization of the tone of their muscle walls, improved nutrition and increased metabolism in the walls of blood vessels. When the muscles surrounding the vessels work, the walls of the vessels are massaged. Blood vessels passing through the muscles (brain, internal organs, skin) are massaged due to the hydrodynamic wave from the increased heart rate and due to the accelerated blood flow. All this contributes to maintaining the elasticity of the walls of blood vessels and the normal functioning of the cardiovascular system without pathological abnormalities.
Intense mental work, a sedentary lifestyle, especially with high neuro-emotional stress, bad habits cause an increase in tone and deterioration in the nutrition of the arterial walls, loss of their elasticity, which can lead to a persistent increase in blood pressure in them, and, ultimately, to hypertension diseases.
Loss of elasticity of blood vessels, which means increased fragility and the accompanying increase in blood pressure, can lead to rupture of blood vessels. If a rupture occurs in vital organs, then a serious illness or sudden death occurs.
Therefore, to maintain health and performance, it is necessary to activate blood circulation through physical exercise. Exercise has a particularly beneficial effect on blood vessels. cyclic species exercises: running, swimming, skiing, skating, cycling.
3.3. The effect of physical activity on the respiratory system.
Respiration is the process of consuming oxygen and releasing carbon dioxide by the tissues of a living organism. There are pulmonary (external) respiration and tissue (intracellular) respiration.
External breathing called the exchange of air between the environment and the lungs, intracellular - the exchange of oxygen and carbon dioxide between the blood and the cells of the body (oxygen passes from the blood to the cells, and carbon dioxide from the cells to the blood).
The human respiratory system consists of:
Airways - nasal cavity, trachea, bronchi, alveoli;
The lungs are passive elastic tissue, in which there are from 200 to 600 million alveoli, depending on the growth of the body;
The chest is a hermetically sealed cavity;
Pleura is the pleura of specific tissue that covers the outside of the lungs and chest from the inside;
Respiratory muscles - intercostal muscles, diaphragm and a number of other muscles that take part in respiratory movements, but have basic functions.
Indicators of respiratory organ performance are:
1). Tidal volume.
2). Respiration rate.
3). Vital capacity of the lungs.
4). Pulmonary ventilation.
5). Oxygen supply.
6). Oxygen consumption.
7). Oxygen debt, etc.
1). Tidal volume (TV) is the amount of air passing through the lungs during the respiratory cycle (inhalation, exhalation, respiratory pause). At rest, in untrained people, DO is 350-500 ml, in trained people - 800 or more. With intense physical activity, DO can increase to 2500 ml.
2). Respiratory rate (RR) is the number of respiratory cycles in 1 minute. The average respiratory rate in untrained people at rest is 16-20 cycles per minute; in trained people, due to an increase in tidal volume, the respiratory rate decreases to 8-12 cycles per minute. At sports activities RR for skiers and runners increases to 20-28 cycles per minute, for swimmers - 36-45; cases of increase in respiratory rate to 75 respiratory cycles per minute have been observed.
3). Vital capacity of the lungs (VC) – maximum quantity air that a person inhaled after maximum exhalation (measured by spirometry).
Vital indicators
Trained body |
Untrained body |
||
When engaging in cyclic sports, vital capacity can reach 7000 ml or more in men, and 5000 ml or more in women.
4). Pulmonary ventilation (PV) is the volume of air passing through the lungs in 1 minute, and is determined by multiplying the values of DO and RR.
LV at rest is 5000-9000 ml. With physical activity this figure will reach 50 liters. The maximum PV indicator can reach 186.5 l with a maximum of 2.5 l and a respiratory rate of 75 cycles per minute.
5). Oxygen reserve (OS) is the amount of oxygen required by the body to support vital processes in 1 minute. At rest, CV is 200-300 ml. When running 5 km it increases to 5000-6000 ml.
6). Maximum oxygen consumption (MOC) is the required amount of oxygen that the body can consume per minute during a certain muscular work. In untrained people, MOC is 2-3.5 l/min., in male athletes it can reach 6 l/min.
for women – 4 l/min. and more.
7). Oxygen debt is the difference between the oxygen reserve and the oxygen consumed during work in 1 minute, i.e.
KD= KZ – MPC
The maximum possible total oxygen debt has a limit. In untrained people it is at the level of 4-7 liters of oxygen, in trained people it can reach 20-22 liters.
Thus, physical training contributes to the adaptation of tissues to hypoxia (lack of oxygen) and increases the ability of body cells to work intensively in the absence of oxygen.
3.4. The effect of physical activity on the nervous system.
At systematic studies Sports improves blood supply to the brain and the general condition of the nervous system at all its levels. At the same time, greater strength, mobility and balance of nervous processes are noted, since the processes of excitation and inhibition, which form the basis of the physiological activity of the brain, are normalized. The most useful species sports are swimming, skiing, skating, cycling, tennis.
In the absence of the necessary muscle activity, undesirable changes in the functions of the brain and sensory systems occur, the level of functioning of the subcortical formations responsible for the functioning of, for example, sensory organs (hearing, balance, taste) or those responsible for vital functions (breathing, digestion, blood supply) decreases. As a result, there is a decrease in the overall defenses of the body and an increase in the risk of various diseases. Such cases are characterized by instability of mood, sleep disturbance, impatience, and weakening of self-control.
Physical training has a diverse effect on mental functions, ensuring their activity and stability. It has been established that the stability of attention, perception, memory is directly dependent on the level of versatile physical fitness.
3.5. The influence of physical activity on the musculoskeletal system
The power and size of muscles are directly dependent on exercise and training. During work, the blood supply to the muscles increases, the regulation of their activity by the nervous system improves, muscle fibers grow, i.e. muscle mass increases. The ability to perform physical work and endurance are the result of training the muscular system. An increase in physical activity in children and adolescents leads to changes in the skeletal system and more intensive growth of their body. Under the influence of training, bones become stronger and more resistant to stress and injury. Physical exercises and sports training organized taking into account age characteristics children and adolescents, help eliminate postural disorders. Skeletal muscles influence the course of metabolic processes and the functions of internal organs. Breathing movements are carried out by the chest muscles and diaphragm, and the abdominal muscles contribute to the normal functioning of the abdominal organs, blood circulation and breathing. Versatile muscle activity increases the body's performance. At the same time, the body’s energy costs to perform work are reduced. Weakness of the back muscles causes a change in posture, and stoop gradually develops. Coordination of movements is impaired. Our time is characterized by ample opportunities to improve the level of physical development person. There is no age limit for physical education. The exercises are effective means improvement of the human motor system. They are the basis of any motor skill or ability. Under the influence of exercises, the completeness and stability of all forms of human motor activity is formed.
4. Negative effects of heavy physical activity
The body's response to heavy physical activity is different and is associated with the athlete's preparedness at a given stage, age, gender, etc. We should not forget that very intense sports training has a profound effect on all physiological processes, which often results in a state of overtraining, which often accompanied by a depressed mental state, poor health, reluctance to exercise, etc. The state of overtraining is in a certain sense similar to the state of physical and nervous exhaustion, and such an athlete is a potential patient of the doctor.
In such cases, you need to change the content of training, reduce its duration, switch to another sport, or even stop training for some period. Walking, massage, taking multivitamin complexes, etc. are useful. It should also be noted that overtraining (overwork) affects not only physical condition athlete, but also manifests itself in nervous overstrain (neurosis). All this contributes to the occurrence of injuries, especially to the musculoskeletal system. There is also a decrease in the body’s overall resistance to various infections and colds (flu, ARVI, etc.). These are the most common consequences of large training loads that exceed the physical and mental capabilities of the athlete or sportsperson. To prevent overwork, medical supervision and self-control are necessary, which will be discussed in more detail in a special section of the textbook.
It should be borne in mind that we are not talking about the use of large loads in general, but about their irrational use when they become excessive. Therefore, the concept of physical overexertion should be associated not so much with large, but with excessive loads (100-kilometer and daily runs, multi-kilometer swims, etc.). In addition, the same load for one athlete (or physical athlete) can be normal, but for another excessive - it all depends on the body’s preparedness to perform it. If, for example, a person works in production and does hard work, and also runs and lifts weights, then a cumulative effect may appear. It leads to nervous breakdowns, overload, and often to various diseases.
Performing heavy physical activity by a healthy athlete prepared to perform it cannot be the cause of illness (or injury). But if he is not sufficiently prepared for them, if there are foci of chronic infection (cholecystitis, dental caries), then in such cases heavy physical activity can cause various diseases in the athlete and put him out of action for a long time. The development of adaptive mechanisms to physical activity is achieved as a result of constant training, which is an example of functional adaptation. Incomplete or inadequate manifestation of adaptive reactions contributes to the development of diseases or injuries of the musculoskeletal system. Of course healthy athlete adaptive mechanisms are more advanced than those of athletes with chronic diseases. In the latter, a weakening of adaptive reactions is observed, and therefore, often with excessive physical and psycho-emotional stress, a breakdown of adaptation mechanisms occurs. Chronic overload and overexertion during sports activities increase the risk of injury and the occurrence of post-traumatic diseases in athletes. Therefore, it is very important to identify as early as possible the reasons that can cause this or that pathological condition in them.
Exercise will have a positive effect , if certain rules are followed during classes. It is necessary to monitor your health - this is necessary in order not to harm yourself , doing physical exercise . If there are disorders of the cardiovascular system , exercises , requiring significant stress , can lead to deterioration of heart function . You should not exercise immediately after illness. It is necessary to withstand a certain period for the body’s functions to recover, - Only then will physical education be beneficial.
5.1 Load intensity
Endurance is a person’s ability to perform hard work for a long time. The large volume and intensity of work performed is accompanied by high oxygen consumption. Therefore, endurance can be characterized by the value of the body's maximum oxygen consumption (MOC). Persons with high endurance have a large MIC value. At the same time, people with high endurance perform non-limiting work with a lesser reaction of the cardiovascular system, with less oxygen consumption, that is, more economically. To develop endurance, as a rule, loads of a certain volume and intensity are necessary.
If physical activity is regular, then a direct relationship is determined between the frequency of training and its health-improving effect. . The effectiveness of physical education and health activities of different frequencies (1-5 times a week) at an intensity of 70-90% of the maximum heart rate (HR) was studied. The maximum heart rate is determined in practice by a simple formula: 220 – age.
It turned out that a significant increase in VO2 max and performance capacity begins with 2 sessions a week. A significant increase in VO2 max begins with 3 sessions a day and a further increase in frequency up to 5 times does not provide an additional increase in VO2 max.
As the frequency of exercise increases, the risk of musculoskeletal injuries may increase, so it is not advisable to exercise more than 5 times a week. 2-3 single sessions provide the necessary healing effect. To maintain the already achieved level of endurance, at least 2 classes per week are also necessary. In this case, a slight decrease in intensity to the lower limit is possible with increasing training time .
5.2 Duration of loads
The duration of the load is closely related to the intensity of work. At an intensity of 70% of maximum heart rate, the duration of the load should be 20 minutes. The lower limit of operating time (the so-called “run-in period”) is 4-5 minutes of load . The optimal duration of health-improving exercises is 20-60 minutes.
Undoubtedly, there is a need for individual loads depending on age and level of preparedness, but it has been established that healthy people during exercise should perform the same muscle work which helps develop endurance. This should be physical exercise at an intensity in the “training action zone” (50-85% of VO2max or 65-90% of maximum heart rate) lasting 20-60 minutes and frequency 2-5 times a week. For people with very low fitness, it is recommended to start with less intense , but longer loads . It is advisable to include 1-3 “peak” loads in the main part of the lesson .
6. The importance of physical exercise for students during exam periods.
Exam time is a serious period of schooling, associated with an increase in mental and mental stress. This period requires a lot of stress on the nervous system and mental functions. During this period, students are at risk of a sedentary lifestyle - physical inactivity. Complexes of physical exercises greatly help to increase mental performance and reduce the risk of physical inactivity during preparation for exams.
Physical education micropause that activates blood circulation in the legs
Standing at a support, rise high on your toes 8-10 times, ankles tightly together. Then shake each leg, bending at the knee, in a relaxed manner. Repeat 2-3 times. Breathe rhythmically. The pace is average.
A physical exercise that normalizes cerebral circulation
1. Starting position - basic stance 1-3 - hands behind the head, elbows back, bend over, inhale, hold the tension - 3-5s; bring your elbows together, tilt your head forward and release your arms, straightening your shoulders, exhale. 4-6 times.
2. Starting position - feet shoulder-width apart, hands - right at the top, left at the back, hands in a fist. Quickly change the position of your hands 1-10 times. Do not hold your breath.
3. Starting position - standing, holding on to one support or sitting, head straight. 1 - move your head back; 2- tilt it back; 3- straighten your head; 4- Straighten your chin forward. 4-6 times. Breathing is uniform.
Physical education break
Walking in place, squeezing and unclenching your hands. 20-39 s.
1. Starting position – o. With. 1-2 – arms up to the sides, head back, bend over, inhale; 3-4 – arms down, relax your shoulders, bend slightly, head on your chest, exhale. 4-6 times.
2. Starting position – feet shoulder-width apart. 1- hands in front of the chest, inhale; 2- jerk back with bent arms, inhale; 3- jerk back with straight arms, inhale; 4- starting position, relax your shoulders, exhale. 6-8 times.
3. Starting position – legs apart. 1- turn the body to the right, arms up, look at the hands, inhale; 2-3 – springy bend forward, arms down, don’t lower your head, exhale in portions; 4 - starting position. Same to the left. 3-4 times.
4. Starting position - main stance Run in place for 30-40 s. with the transition to slow walking. 15-20 s. Do not hold your breath.
5. Starting position - main stance 1 - left leg take a wide step to the side, arms to the sides, inhale; 2-3 – bending the left leg, springy tilt to the right, hands behind the back, inhale in proportions; 4 - starting position. Same with right leg. 3-4 times.
6. Starting position - main stance, hands on the belt. 1-3 – rising on the toe of the right foot, swing the left relaxed leg forward, back, forward; 4 - starting position. The same on the left leg. 3-4 times. Do not hold your breath.
Physical education minute isometric
1. Starting position – sitting, hands on hips. Simultaneously raise your right heel and left toe, holding the tension for 5 seconds. Rest 5 sec. the same with the other leg. 8-10 times. Breathing is voluntary.
2. Starting position – sitting, hands down. Retract and protrude your stomach, holding the tension for 3-5 seconds. Rest 3 sec. 10-12 times. Breathing is voluntary.
3. Starting position – sitting, hands on waist. Tense and relax gluteal muscles, holding the voltage for 3-5 s. Rest 3 sec. 10-12 times. Breathing is voluntary.
Physical education micropause to relax the muscles of the hands
1. Clenching and unclenching your fingers, gradually speeding up the pace to the limit, then slowing it down to a stop. 1 min.
3. Stretch your arms forward, sequentially bending and straightening your fingers, starting with the thumb. 1 min.
4. Slightly clench your fingers into a fist, rotate your hands towards each other, then in the opposite direction. 1 min.
The importance of some groups of exercises.
| Exercise group |
The effects of exercise on the body |
| Walking, easy running. |
Moderate warming of the body. |
| Pull-up exercises. |
Improves blood circulation, straightens the spine. |
| Leg exercises (squats, lunges). |
Strengthens muscles, increases joint mobility and improves blood circulation. |
| Exercises for the arms and shoulder girdle. |
Increased mobility, strengthened muscles. |
| Exercises for the trunk muscles (bending forward, to the side, circular movements). |
Development of flexibility, mobility of the spine, strengthening of muscles, improvement of the functioning of internal organs. |
| Swing exercises for arms and legs. |
Development of flexibility, joint mobility, strengthening of the circulatory and respiratory organs. |
| Exercises for the abdominal muscles, pelvic floor, lateral muscles. |
Strengthening muscles. |
| Running, jumping, jumping. |
Strengthening muscles, increasing overall metabolism. |
| Final exercises. |
Calming effect, bringing the body's activity closer to its normal rhythm. |
Conclusion
Thus, the health-improving effect of mass physical education is associated primarily with an increase in the aerobic capabilities of the body, the level of general endurance and ability to work.
Increased physical performance is accompanied by a preventive effect against risk factors cardiovascular diseases: reduction in body weight and fat mass, cholesterol and triglycerides in the blood, reduction in blood pressure and heart rate.
In addition, regular physical training allows to significantly delay age-related involutional changes in physiological functions, as well as degenerative changes in organs and systems.
Performing physical exercises has a positive effect on the entire musculoskeletal system, preventing the development of degenerative changes associated with age and physical inactivity(impaired body functions with decreased physical activity). The mineralization of bone tissue and calcium content in the body increases, which prevents the development of osteoporosis (bone tissue dystrophy with restructuring of its structure and rarefaction). The flow of lymph to the articular cartilage and intervertebral discs increases, which is the best remedy prevention arthrosis And osteochondrosis(degeneration of articular cartilage).
All these data indicate the invaluable positive impact of physical education on the human body.
Thus, we can talk about need for physical exercise every person's life. At the same time it is very important to take into account your health status person and his level physical training for the rational use of the body’s physical capabilities so that physical activity does not cause harm to health.
REFERENCES:
1. “Book about new physical education” (health-improving possibilities of physical education) Rostov-on-Don 2001.
2. “Heart and physical exercise” N.M. Amosov, I.V. Muravov, Moscow 1985
3. “Physical culture” Yu.I. Evseeva Rostov-on-Don “Phoenix” 2003
4. www.examens.ru
5. www.temref.narod.ru
6. www.trimedadus.ru/zdorove/fizkultura.php
Wellness the effect of exercise on the body can only be felt if they are used correctly. The correct choice depends on the state of health, general physical fitness, age, individual inclinations, as well as profession and characteristics of production activities.
In addition, in each specific case there are a number of purely individual features that must be taken into account.
Choice of exercise
Let us dwell on the provisions that should be followed when choosing physical exercises.
Reasons for not exercising
Complete prohibition from exercising belongs to a very small group of people with serious illnesses. Moreover, in most cases it is temporary. The reason for the prohibition is most often the serious condition of the patient at the present time, due to which he is prescribed strict bed rest or the need to reduce all physical activity to a minimum.
However, as soon as the patient recovers from a serious condition, he should, to one degree or another, include physical exercise in his regimen. This will only help restore health damaged by the disease. Temporary complete contraindications include all acute infectious diseases, in which physical exercise can lead to serious complications.
This also includes purulent diseases and acute inflammatory diseases heart, lungs, kidneys, female genital area and other internal organs, accompanied by fever, pain, deterioration of general condition and other painful manifestations.
Medical consultation
In all cases where there are deviations in health, indications and contraindications for physical exercise should be given by a doctor. Medical consultation When choosing physical exercises, it is also recommended for practically healthy people. A comprehensive examination of the state of health, physical development and adaptability to stress will help you select the physical exercises that best suit the body’s needs, forms of exercise and dosage. Properly selected physical exercises help normalize body functions.
Children who regularly engage in physical exercise, as a rule, do not have any deviations associated with puberty.
The effect of exercise on older people
Beneficial influence physical exercise and sports extends to elderly people A. It has long been noted that old age proceeds differently in different people, both in time and in the nature of the course of this process.
The study of the causes and patterns of aging has led to the conclusion that the only reliable effective factor in longevity is a set of conditions that determine the proper development and functioning of a person.
In other words, from how does a person live How he eats, sleeps, works, rests, and so on, determines his health, performance and longevity.
Sedentary lifestyle with abundant nutrition it promotes, for example, early cell aging and the development of negative changes in metabolism, condition cardiovascular system and others. It is therefore clear how important role The regimen of physical activity plays a role in the complex of measures to combat premature aging.
Physical activity prevents the development of vascular sclerosis, improves metabolism, promotes the flow of oxidative processes in the body. All this stimulates the activity of cells, tissues and all organs, leading to self-renewal of the body. Namely, this self-renewal consists prevention of premature aging.
That's why physical activity, physical exercise is one of the main factors in maintaining vitality and health at any age. Physical culture helps a person maintain a joyful life until old age. feeling of health and fullness of life.
For older people, under the supervision of a doctor, gymnastic exercises performed at a slow pace, without jerking or sudden bending, can also be recommended. Very useful breathing exercises , and also increasing joint mobility and spine flexibility. Strict adherence to general hygiene is especially important.
Physical exercises are carried out in the form of walks, excursions, outdoor games, and sports. When engaging in physical exercise, regardless of its form, you must adhere to the following rules:
- The load should increase gradually and consistently.
- Classes must be regular.
- After each lesson, you need a sufficient break in order to feel rested for the next lesson.
If these rules are followed, the effect of physical exercise on the body will always be positive.
Knyazev Pavel
Abstract about the effect of physical exercise on human health.
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Municipal budgetary educational institution
"Secondary school No. 1" Pikalevo
Abstract
in the subject "Physical Education"
Subject: "The influence of physical exercise on human health"
Work completed:
10th grade student
Knyazev Pavel
Teacher:
Kubasov A.I.
Pikalevo
2014
- What is movement
- Types of movement
Walking
Running
Gymnastics
3. Conclusion
4. List of references used
What is movement
Movement is the most powerful stimulator of metabolic processes in the body, which during the rest period activate biosynthetic - anabolic processes.
A child would never grow into an adult without making a huge number of movements. In general, in the process of evolution, our body was created to be maximally adapted to movement and could only fully exist when subjected to various vibrations, shocks, compressions, stretches and other physical and gravitational influences.
And this is not surprising if you know that our body is a huge surface enclosed (compressed) in a relatively small volume.
Now it becomes clear to us that 35 liters of fluid in our body must constantly circulate throughout the body, delivering everything necessary to the cells and removing everything unnecessary. In turn, the “maintenance staff” of the cells: the liver, lungs, skin, kidneys and intestines must be clean and healthy in order to remove fatigue toxins in a timely manner.
And this is where movement: walking, running, physical exercise, and so on, allows you to repeatedly increase the circulation of fluids in the body. During movement, the muscles contract, squeezing fluid into the bloodstream and helping move venous blood to the heart.
running
Ordinary running has an even greater impact on the body than walking. Blood flow increases significantly - hence the energy gain from the environment; breathing - hence the removal of toxins, the whole body is thoroughly washed with clean blood, and inertial forces reach much greater values than when walking.
If running is long enough, respiratory acidosis occurs, which is why biosynthesis in cells improves. The healing effect increases many times over.
The effect of running on the endocrine and nervous system is obvious. Running allows you to establish the rhythmic functioning of these systems. To put a load on these systems, long-term cyclic anti-gravity work is necessary.
A long, leisurely run is ideal for this. Most of the blood vessels in the body are located vertically, and capillary blood flow at rest is per 1 sq. mm cross section the muscle is open to approximately 30-80 capillaries. During running, when a person constantly overcomes the earth's gravity, jumping up and down in a vertical position, the blood flow in the vessels also “swings” and comes into resonance with running.
In this case, the early “dormant” capillaries gradually open. This microcirculation activates the activity of the internal secretion organs. The flow of hormones increases and is now able to reach the most distant cells and organize their work, coordinating the activities of systems. As a result, this leads to the fact that the activity of all body systems becomes more harmonious and balanced.
As a rule, after a long run (30 minutes or more), a feeling of euphoria occurs. This is the result of increased work of the pituitary gland, which produces special hormones - endorphins. At different doses they are 200 times more effective than morphine! Endorphins cause a natural feeling of bliss, have an anti-pain effect and continue their effect for 0.5-1 hour after running.
During running training, the number of heart contractions decreases, the heart becomes more powerful and works more economically. Adrenal hormones produced during physical activity, have a beneficial effect on the heart.
As a result, a person with a low heart rate controls his emotions much more easily, and increased doses of adrenaline do not have harmful effects on his body, as happens in sedentary people.
Due to the fact that during prolonged rhythmic running, the pulse becomes 120-130 beats per minute, and the peripheral blood vessels dilate, their resistance decreases, which leads to a decrease in blood pressure. When it is lower, on the contrary, it rises.
Running also helps normalize the acidity of gastric juice. To briefly summarize the healing effects of running, it is especially effective for hypertension and hypotension, vegetative-vascular dystonia, angina pectoris, coronary heart disease, rheumatism, mitral valve insufficiency, osteochondrosis, and gastric ulcer.
In addition, running inhibits the aging process, because it activates intracellular biosynthesis, normalizes the activity of the central nervous system, activates and regulates the activity of the endocrine glands, strengthens immune system- increases the body's defenses, injects energy into the body and perfectly helps fight against excessive and uncontrolled food consumption.
gymnastics and bodybuilding
Modern aerobics is the child of dance and gymnastic exercises. Sets of specially selected exercises allow you to combine the beneficial effects of cyclic endurance exercises with exercises for flexibility, coordination and strength.
The influence of musical rhythm and emotions makes such training even more exciting and the person receives an excellent workout, as if by the way.
Since the exercises alternately affect different muscle groups, the whole body is washed with blood. These exercises realize the effects of flushing the body with blood, inertial efforts, development of flexibility, moderate acidosis, and high emotional intensity.
Various exercises performed with external weights are called athletic training. With strong muscle tension cell protoplasm is destroyed, intracellular materials are consumed, which ultimately greatly activates biosynthetic processes.
At muscle contraction with a sufficiently strong effort, a better exchange of extracellular fluid with blood occurs, the blood flow in the working muscles increases greatly, which allows for the rapid restoration of injured ligaments and muscles.
It should be especially emphasized that no other methods can compare with increasing blood flow when working with weights. Moreover, powerful blood flow can be created in isolation in different muscle groups, achieving targeted impact.
Long lasting and sufficient intense workout lifting weights also promotes the production of endorphins, which many top bodybuilders emphasize. The disadvantage of these trainings is that they provide little inertial effort, as a result of which there is no vibration effect on the body. Overall, this is a very powerful remedy for restoring health, improving biosynthesis and increasing energy.
There is another type of athletic training - voluntary muscle tension, as a result of which no external movement occurs. This is called static or isometric effort. Such training also has a wonderful effect on the human body and allows you to improve the neuromuscular body, as a result of which a person, without having hypertrophied muscles, has enormous strength.
Conclusion
The preventive effect of physical exercise can be explained by improving the general circulation of fluids, normalizing the oxygen regime, and supplying bioregulators - hormones - to the cells. All this contributes to the normal course of cellular life and thereby prevents the occurrence of various diseases.
In order for a person not to get sick, for the body to absorb energy well from the environment and for cell biosynthesis to be activated well, it is necessary to move a lot.
According to the hypothesis of Professor Andrievsky, in the body of mammals and humans, blood is formed only during intense physical effort. It is in movement, when running, intensive work on fresh air powerful redox reactions take place, and strong, young, high-quality blood is formed.
List of used literature
- Dubrovsky V.I. Valeology. Healthy image life. - M.: RETORIKA, 2001
- Malakhov G.P. Biosynthesis and bioenergy. - JSC "Ves", 1999 S.P.
- Malakhov G.P. Creating your own health system. - JSC "Ves", 1999 S.P.
- Polyakov V.A. Healthy lifestyle. Textbook - Krasnodar, 1995
- Tel L.Z. Valeology: the study of health, illness and recovery. - M.: LLC "AST Publishing House"; "Astrel", 2001
