(Abstract)
n1.docx
Ministry of Education and Science of UkraineLuhansk National University named after. Taras Shevchenko
Institute of Physical Education and Sports
Abstract on the topic:
Influence exercise
on the human body
Completed by: 4th year student
specialty "Management of organizations"
group 4-Men-A
Platonova M. A.
Lugansk
Content
Introduction
The effect of 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 influence of physical exercises on the human locomotor system
The effect of exercise on the nervous system of the body
A set of physical exercises
1. The effect of exercise on the human body
It is known that movement is the main stimulator of the vital activity of the human body. With a lack of movement, as a rule, a weakening of physiological functions is observed, the tone and vital activity of the body decreases. Training activates physiological processes and helps to ensure the restoration of impaired functions in humans. Therefore, physical exercises are a means of non-specific 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, increase muscle volume, elasticity, strength and speed of contraction. reinforced muscle activity forced to work with additional load heart, lungs and other organs and systems of our body, thereby increasing the functionality of a person, his resistance to adverse environmental influences. Regular physical exercises primarily affect the musculoskeletal system, muscles. During physical exercise, heat is generated in the muscles, to which the body responds with increased sweating. During physical exertion, blood flow increases: blood brings oxygen and nutrients to the muscles, which break down during life, 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 worsens, volume and strength decrease, elasticity and firmness decrease, they become weak, flabby. Restriction in movements (hypodynamia), a passive lifestyle lead to various pre-pathological and pathological changes in the human body. So, American doctors, depriving volunteers of movement by applying high plaster and maintaining their normal diet, made sure that after 40 days they began to atrophy the muscles and accumulated fat. Simultaneously increased reactivity of cardio-vascular system and decreased basal metabolism. However, over the next 4 weeks, when the subjects began to actively move (with the same diet), the above phenomena were eliminated, the muscles strengthened and hypertrophied. Thus, thanks to physical activity, recovery was possible both in functional and structural terms. Physical activity has a versatile effect on the human body, increases its resistance to adverse environmental influences. So, for example, in physically trained people, compared to untrained people, there is a better tolerance of oxygen starvation. A high ability to work with an increase in body temperature above 38°C during physical exertion was noted. It has been noted that radiologists engaged in physical exercises have a lower degree of impact of 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: there is a change in the cardiorespiratory system, gas exchange, metabolism, etc. Exercise enhances the functional restructuring of all parts of the musculoskeletal system, cardiovascular and other systems , improve the processes of tissue metabolism. Under the influence of moderate physical exertion, the working capacity of the heart, the hemoglobin content and the number of red blood cells increase, and the phagocytic function of the blood increases. Improving the function and structure of the internal organs, improves the chemical processing and movement of food through the intestines. The combined activity of muscles and internal organs is regulated by the nervous system, the function of which is also improved with the systematic performance of physical exercises.
Physical exercises help to accelerate regenerative processes, saturate the blood with oxygen, plastic (“building”) materials, which speeds up recovery. In diseases, the general tone decreases, inhibitory conditions are aggravated in the cerebral cortex. Physical exercises increase the general tone, stimulate the body's defenses. That's why physiotherapy is widely used in the practice of hospitals, clinics, sanatoriums, medical and physical education dispensaries, etc. However, physical exercises cannot be used during an exacerbation of the disease, at high temperature and other conditions.
When applying physical exercises, in addition to normalizing the reactions of the cardiovascular, respiratory and other systems, the adaptability of the recovering person to climatic factors is restored, the person's resistance to various diseases, stresses, etc. increases. This happens faster if gymnastic exercises are used, sport games hardening procedures, etc. In many diseases, properly dosed physical activity slows down the development of the disease process and contributes to a faster recovery of impaired functions. Thus, under the influence of physical exercises, the structure and activity of all human organs and systems are improved, working capacity is increased, and health is strengthened.
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 apparatus. The formation of a full posture is associated with an increase in joint mobility, especially in the intervertebral joints. Equally important is the formation of the neuromuscular apparatus of the body - the ability of muscles to relax, tension 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 exercises on the formation of posture is observed in the younger and middle school age(up to 14 - 15 years). In the process of physical exercise, muscle strength increases, physical exercise contributes to a better formation lower extremities, in particular - the arch of the foot.
1.2. Improving Functionality
respiratory system
Under the influence of physical exercises in a person at rest, respiratory movements become more rare (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 state of the respiratory apparatus is, as you know, the vital capacity of the lungs. This indicator also depends on innate data, and not only on various conditions education, one of which is sports training. Often physically gifted people with a lung capacity of up to 7 liters or more 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 the proper values. The minute volume of breathing in trained people is somewhat less than in untrained people.
1.3. Improving Functionality
circulatory systems
Under the influence of training, in close connection with the function of breathing, the function of blood circulation also changes. Strengthened 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 the size of the heart was detected during radiographic examination, and often when determining the boundaries of the heart using percussion. The weight of the heart in trained people reaches 400-500 g, while in untrained people it is only 200-300 g. Experiments have shown 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 is growing. At the same time, in comparison with the heart of an untrained person, the heart of an athlete works more economically, spending less energy per unit volume of ejected blood. Simultaneously with the growth of the mass of the heart muscle, its circulatory network changes. Training increases the number of capillaries in the heart. To judge the function of blood circulation, it is important to take into account data on the work of the heart and on the main indicators of hemodynamics (heart rate and level blood pressure). In athletes at rest, it is 50 - 60 beats per minute. This is especially pronounced in long-distance runners, cyclists, skiers and swimmers. In the process of physical exercise, a number of electrographic indicators change, which is a sign of a good supply of oxygen to the heart muscle. Pressure within 100 - 110 mm indicates such changes in the vascular bed, which create conditions for economical work of the heart, since blood enters the vessels with reduced resistance.
1.4. The effect of exercise on motor
human apparatus
Under the influence of rational motor tension, a number of progressive changes in the skeletal support occur. A 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 a 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 tension increases and the difference between the tension produced and relaxation increases.
The improvement of muscle functions is closely related to the improvement of the nervous regulation of motor activity. Excitation of the muscles, which is 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, the work of the muscles is an irritant for the receptors, from which centripetal impulses pass to the central nervous system, carrying current information in the course of the movement itself. The most important effect of improvement muscular system under the influence of physical exercise is to increase the sharpness of muscle feeling.
1.5. The effect of exercise on the nervous system of the body
In the process of exercise, strength, balance and mobility of the main nervous processes increase. Thanks to this, conditioned reflexes are established faster and more successfully. Most trained people are of a strong and mobile type of nervous system. Under the influence of physical exercises, nervous processes are improved, which help a person to more successfully tune in to the upcoming activity. The mobilization of all forces and capabilities is especially successful for qualified athletes. A similar tuning of the body is found in relation to the most diverse functions of the body - respiration, blood circulation, metabolism. Changes in the functional state of the brain, motor apparatus and, in general, all organs during physical exercises are associated with an increase in tissue lability.
Changes in the activity of the endocrine glands during exercise play an important role. Especially a lot of data is available about the change 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, increasing its functionality.
The doctrine of stress is of interest in assessing the impact of physical exercise and the development of resistance to harmful factors. With the correct dosage of the load, exercise increases the body's resistance to cold, the action of certain poisons, to certain infections, and even penetrating radiation in a smaller amount compared to people who have not undergone training.
A set of physical exercises
Initial position- legs together. Walking, side step - to the left, to the right one step at a time. The pace is average. Movements can be accompanied by claps to the music.
Breathing exercise.
Starting position - feet shoulder width apart. Hands on the belt or spread apart and follow the body during its turn. We begin to turn the body to the left and right, and then return to the starting position. Run, slowly, 2 sets of 8 times.
Breathing exercise.
Starting position - feet shoulder width apart, arms lowered down. Stretch your arms up, standing on your toes. Return to starting position. Perform 2 sets of 8 times. After that, reach forward with your hands. Perform also 2 sets of 8 times.
An 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.
An exercise for general development.
Starting position - legs together. Lunge forward, obligatory emphasis on the knees. Attach the leg, turn to the other side (by 180 °), repeat the same with the other leg. Perform 2 sets of 8 reps on each leg.
Back exercise.
Starting position - lying on your stomach. Bend your legs, tighten your body, reach your lower leg with your hands and stretch. Return to starting position. Perform 1-2 sets of 3 times.
Exercise for the back and hips.
Starting position - support on your knees and hands (you can elbows). We straighten the leg back in turn. Perform 1-2 sets of 6-8 reps. Repeat the exercise the specified number of times on each leg.
Exercise for the muscles of the chest and arms.
For boys. Starting position - support on the knees or feet (complicated version) and on the hands. Push-ups from the floor. Perform 1-2 approaches - how much strength will be.
For girls. Starting position - sitting, palms together at chest level. Pressing on the palms, strain your arms. Perform 1-2 sets of 6-8 reps.
Exercise for the abdominal muscles.
For boys. Starting position - sitting on the floor, legs extended forward. At the expense of "one" - slightly raise the body, while bending the legs at the knees. On the count of two, return to the starting position. Perform 1-2 sets of 5-8 reps.
For girls. Starting position - lying on your side. Legs lie where they are comfortable. One hand forward, the other behind the head. Raising the body with a small amplitude and returning to its original position. Perform 1-2 sets of 5-6 times on each side.
Stretching exercise.
Starting position - sitting, one leg is straight, the other is bent. Need to delay bent leg in this position for 1-3 seconds. Return to starting position. Repeat one time for each leg.
Stretching exercise.
Starting position - sitting, legs together, stretched forward. Reach your feet with your hands and stay in this position for 1-3 seconds. Return to starting position. Connect the feet, bending the legs at the knees and spread them apart. Rest your elbows on your knees, slightly lean forward and stay in this position for 1-3 seconds. Repeat several times.
Back exercise.
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 foot back and put 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 - the main rack. 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. At the expense of “times” - a slight tilt forward, the back is straight. On the count of "two" - the elbows go as far back as possible, while the arms are bent. Perform 2 sets of 3-5 times.
Exercise for the muscles of the lower back.
Starting position - standing, one leg stretched forward, bent at the knee, the other - laid back, hand support on bent knee, the back is straight, the other arm is freely lowered. According to the account, we start 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 the "lock" above the head. At the expense 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 muscles of the back.
Starting position - lying on your stomach. At the expense of "one" - get right hand left leg, on the count of "two" - change leg and arm. Run 5 times in each direction.
Exercise for the abdominal muscles.
Starting position - sitting, head down on your knees, legs bent. At the expense of “times” - resting your hands on the floor, we take the body back, unbend the 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 - how much strength is enough.
Stretching exercise.
Lean forward, your back is round, and stand in this position for 10 seconds or hang on your hands on the horizontal bar.
The effect of exercise on the human body
Introduction
1. The role and functions of the skin, diaphragm, digestive system and endocrine glands. The method of exposure to physical exercises
Conclusion
Bibliography
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 whole human body (self-regulating system) functions and develops correctly. Regular physical education and the implementation of 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 close connection with active physical activity. The human body develops in constant motion. Nature itself ordered 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. The 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 as necessary as food and sleep. The lack of food and sleep is captured by the body, causing a whole range of painful sensations. Motor failure goes completely unnoticed, and is often accompanied by even a sense of comfort. With a lack of physical activity, the body's resistance to colds and the action of pathogens decreases. Persons who lead a sedentary lifestyle, do not engage in physical culture, more often suffer from respiratory and circulatory diseases. The impact of exercise on the human body is extremely high. All physical exercises are classified into three types: aerobic cyclic physical exercises that contribute to the development of general endurance; cyclic physical exercises of mixed aerobic-anaerobic orientation, developing general and speed endurance; acyclic exercise that increases strength endurance. Not so long ago, experts determined how much time you need to devote to physical exercise and physical education in order to achieve a protective effect. These requirements have been developed as a result of many years research work. Turns out it doesn't take much time to exercise.
1. The role and functions of the skin, diaphragm, digestive system and endocrine glands. exercise technique
Skin is the largest organ human body. Its area is 1.5-2 sq.m. Skin care requires just as much, and perhaps even more attention than caring for other parts of the body. Ensuring proper care is in many ways the key to the normal functioning of the body as a whole. For skin care, the market of cosmetic products offers the widest choice of medical and preventive cosmetics, both domestic and foreign. To correctly choose the right skin care products for you, 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 adipose tissue and sweat glands provide regulation of body temperature.
Excretory - The sebaceous and sweat glands provide the excretion of waste products to the surface of the skin
Respiratory and gas exchange - The skin is permeable to gases and volatile liquids. Receptor - There are sensitive nerve endings in the skin, through which we feel cold, pain, pressure, etc.
The main task of the skin is protection. How this function is performed determines the performance 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 the care of 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 the skin itself, and the hypodermis - subcutaneous fatty tissue, consisting of fatty lobules with layers of connective tissue.
Aperture (from Greek διάφραγμα - partition) - a camera lens device that allows you to adjust the relative aperture, that is, change the aperture ratio of the lens - 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 tendon center and muscle fibers extending from this center in all directions and attaching to the lower aperture of the chest. Normally, the diaphragm has the shape of a dome protruding into the chest cavity. During exhalation, it is adjacent to the inner wall of the chest for about 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 region of these sinuses are especially well ventilated.
Substances necessary for the normal functioning of the human body enter it with food. At the same time, only mineral salts, water and vitamins are absorbed by a person 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 assimilation 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. This is what the digestive system is for.
Digestive system - 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 process of digestion. Part digestive system that includes the stomach and intestines is called gastrointestinal tract. Organs such as teeth, tongue, salivary glands, pancreas, liver, gallbladder and appendix of the caecum (appendix) are auxiliary.
The endocrine glands, as already mentioned above, are phylogenetically one of the very first elements of the unification of the whole organism into a closed integral system. They are analyzers of chemical energy acting on the organism from the outside, and from this side they can be put in parallel with the external sense organs; just as the eye, the ear produces for further use by the organism, according to its mechanisms, the analysis mainly of physical stimuli of the environment, so the endocrine glands produce an analysis of 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 respond to external irritation, but also the raw material entering the body from outside is processed under their control, turning the body into one whole biochemical unity. All substances to be assimilated through the intestines are subject to a controlling analysis of the organs of internal secretion, the biochemical work of individual organs is inhibited or accelerated by the hormones of internal secretion.
The entire development of the organism 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 and epiphysis; by the age of 6, these glands undergo involution and the main place is occupied by the pituitary gland, the thyroid gland and part of the sex glands; with the beginning of the third decade, the role of the pituitary and thyroid gland fades into the background and the predominant role passes to the sex glands; by the age of 50, and here involution begins.
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 the assimilation and dissimilation of the substances necessary to maintain life, the endocrine system thereby affects the tone of the nervous system, primarily on the characteristics of emotional and affective life.
Each person has his own genotypic features of the structure of the endocrine glands, his own peculiarities of the balance of the endocrine system, and these features constitute one of the most important moments that determine the type of deep personality. Laniel-Lavastin even suggested distinguishing types of temperaments according to endocrine characteristics: hyperpituitary, hyperthyroid, etc. temperaments. Fisher says that "the psychopathic predisposition takes a certain direction, depending on the intrasecretory features."
In other words, physical activity helps you feel better and get more out of life.
Some people refer to physical activity as "work" because they associate it with strenuous exercise, like long-distance running or "hard" gymnastic exercises. But movement 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 forms of physical activity such as swimming, dancing or playing sports. The main thing is to try to lead active life constantly and engage in the type of physical activity that gives you joy.
2. Dexterity (coordination abilities) and methods of its education
Dexterity - (definition given by N. A. Bershtein) - the ability to move out of any position, that is, the ability to cope with any motor task that has arisen
Correct (i.e. adequately and accurately),
Quickly (that is, soon and quickly),
Rationally (i.e. expediently and economically) and
Resourceful (that is, resourceful and proactive).
Agility is the ability to quickly coordinate movements in accordance with a changing game situation. This is the most general definition, since dexterity 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, then we can say that dexterity is the ability to quickly and accurately perform complex movements in coordination. There are jumping agility, acrobatic, speed, 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. Center 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 greatly contributes to the development of coordination and dexterity, nevertheless, without special exercises hard to do.
There is a rule of educating balance, which is that a good balance is not for the one who never loses it, but for the one who quickly restores it. In motocross, the one who goes at a low speed usually does not lose balance. Based on this rule, the development of special dexterity should go along the path of expanding the athlete’s ability to restore the balance of the “racer-motorcycle” system from increasingly critical positions. They occur when passing an unfamiliar route and in conditions of poor visibility (closed turns, descents, as well as dust, snow). The maximum use of ground reactions - driving on a turn at the boundary of adhesion with the ground, braking with a "near-skid" effort - also sometimes causes imbalance and critical positions, and therefore is an effective methodological technique for developing special dexterity.
3. Comprehensive use of recovery tools after physical exertion
There is a large arsenal of biomedical tools that help solve the problem of accelerating recovery processes. These include the impact of physical and hydrotherapeutic procedures, various types of massage, the intake of vitamins and other pharmacological preparations, the use of therapeutic ointments, gels, sports creams and rubbing, compresses, and much more. There are many recommendations for use in training process the specified recovery tools. Physical influences, changing the reactivity of the organism and increasing its resistance to stressful environmental factors, are the means of hardening. The most active and physiological of the available means are ultraviolet radiation, air ionization, cold and thermal procedures. Their effect is 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 of a complex, systemic nature, be associated with the physiological orientation of the work and training methodology, proceed from an understanding of the unity of training and recovery. When selecting means of recovery, a rational combination of means of general and local action is very important. Means of general influence have wide range non-specific general strengthening effect on the body. Adaptation to them develops more slowly than to local means.
Local remedies are mainly aimed at eliminating fatigue of certain muscle groups by improving their blood supply and enhancing cellular metabolism or at individual links of the body's functional systems. In a complex of restorative measures, local remedies are always applied after the general effects.
To prevent addiction to the applied reducing agents, it is necessary to constantly combine them. In each specific case, the options for using the means of accelerating recovery processes depend on the nature of the previous and expected load. In this regard, there are two main tactical methods for using health recovery complexes:
1. Elimination of fatigue of muscle groups and functional systems after the performed load.
2. Accelerating the recovery of only those muscle groups and links of functional systems, which will be subjected to increased loads in the next session.
Therefore, the 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 improving the quality of work. Below, in table 67, the most common and simple complexes recovery procedures recommended after physical exertion of various kinds.
Conclusion
Physical exercise general orientation have a positive effect on your health, physical condition and shape.
Physical 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 a sedentary lifestyle. The more time we sit, the faster our muscles and joints lose their former range of motion, making us both feel and look older than we are. You should include a large number exercises tensile mode daily workout, especially for the "hitch" that accompanies each exercise. Imagine that stretching (stretching) is a kind of breathing for muscles and connective tissues.
Physical exercise should not be an unpleasant procedure that you constantly want to postpone until tomorrow or the day after tomorrow. They should become an integral, accessible and enjoyable part of your life. Most best time for classes - this is what suits you. The more convenient for you the schedule of sports activities, the more likely that you will not miss them. It is a very good idea to do classes every day at the same time, then they will become a habit, a daily need that gives you joy, satisfaction and raises your vitality.
Bibliography
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Vilensky M.Ya., Litvinov E.N. Physical education of schoolchildren: issues of perestroika// Phys. cult. at school, 1990, no. 12, p. 2-7.
Interim State Educational Standard. General secondary education. Physical Culture// Phys. cult. at school, 1993, No. 6, p. 4-9.
A comprehensive program of physical education for students of grades I-XI of a general education school// Phys. cult. at school, 1987, No. 6,7,8.
Lubysheva L.I. The concept of the formation of human physical culture.- M.: GTsIFK, 1992.- 120 p.
Lyakh V.I. with collaborators Possible directions of work. The concept of restructuring physical education in a secondary school// 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 culture/ Physical culture: upbringing, education, training, 1997. -120 p.
The program on the subject of "physical culture" for educational institutions/ Kazan, 1996. - 55 p.
Introduction
In the conditions of the modern world with the advent of devices that facilitate work (computer, technical equipment) drastically reduced physical activity of people compared to previous decades. This ultimately leads to a decrease in human functionality, 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 working capacity of the body .
But physical labor, characterized by increased physical activity, can in some cases be considered from the negative side.
In general, the lack of energy consumption necessary for a person leads to a mismatch between the activity of individual systems (muscular, bone, respiratory, cardiovascular) and the body as a whole with the environment, as well as a decrease in immunity and a deterioration in metabolism.
In the same time harmful and overload. Therefore, both with mental and physical labor, it is necessary to engage in health-improving physical culture, to strengthen the body.
Physical culture 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 the life of a person with early age and not leave it 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 loads on the human body, both healthy and with any disease, can harm it.
Thus, physical culture, the primary task of which is the preservation and promotion of health, should be an integral part of the life of every person.
2. The important role of exercise
Physical exercises affect all muscle groups, joints, ligaments, which become strong, increase muscle volume, elasticity, strength and speed of contraction. Increased muscular activity forces the heart, lungs and other organs and systems of our body to work with an additional load, thereby increasing the functionality of a person, his resistance to adverse environmental influences. Regular physical exercises primarily affect the musculoskeletal system, muscles. During physical exercise, heat is generated in the muscles, to which the body responds with increased sweating. During physical exertion, blood flow increases: blood brings oxygen and nutrients to the muscles, which break down during life, 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: there is a change in the cardiorespiratory system, gas exchange, metabolism, etc. Exercise enhances the functional restructuring of all parts of the musculoskeletal system, cardiovascular and other systems , improve the processes of tissue metabolism. Under the influence of moderate physical exertion, the working capacity 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, the 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 with the systematic performance of physical exercises.
If the muscles are inactive, their nutrition worsens, volume and strength decrease, elasticity and firmness decrease, they become weak, flabby. Restriction in movements (hypodynamia), a passive lifestyle lead to various pre-pathological and pathological changes in the human body. So, American doctors, depriving volunteers of movement by applying high plaster and maintaining their normal diet, made sure that after 40 days they began to atrophy the muscles and accumulated fat. At the same time, the reactivity of the cardiovascular system increased and the basal metabolism decreased. However, over the next 4 weeks, when the subjects began to actively move (with the same diet), the above phenomena were eliminated, the muscles strengthened and hypertrophied. Thus, thanks to physical activity, recovery was possible both in functional and structural terms. Physical activity has a versatile effect on the human body, increases its resistance to adverse environmental influences. So, for example, in physically trained individuals, compared with untrained individuals, a better tolerance of oxygen starvation is observed. A high ability to work with an increase in body temperature above 38°C during physical exertion was noted. It has been noted that radiologists engaged in physical exercises have a lower degree of impact of penetrating radiation on the morphological composition of the blood. Animal experiments have shown that systematic muscle training slows down the development of malignant tumors.
3. The effect of physical activity on various organ systems.
One of the dominant features of our time is the limitation motor activity modern man. One hundred years ago, 96% of labor operations were performed due to muscular efforts. Currently - 99% through various mechanisms. It is necessary to compensate for the lack of motor activity, otherwise there will be a disorder, disharmony of the complex system of the human body.
The human body consists of individual organs that perform their own functions. There are groups of organs that perform jointly 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 stream of irritants (t, humidity, solar radiation, industrial harmful effects, etc.), which tends to disrupt the constancy of the internal environment of the body (homeostasis).
The normal existence of a person in these conditions is possible only if the body responds in a timely manner to the effects of the external environment with appropriate adaptive reactions.
Physical exercises become a kind of regulator that ensures the management of life processes and the preservation of the constancy of the internal environment. This means that physical exercises 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 motor activity creates special unnatural conditions for human life, 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 a high demand on the physical condition of a modern person and increases the load on the mental, mental and emotional spheres.
Along with a reasonable combination of work and rest, the normalization of sleep and nutrition, the rejection of bad habits, systematic muscle activity increases the mental, mental and emotional stability of the body.
A person who leads an active lifestyle and systematically engages in physical exercises can do much more work than a person who leads a sedentary lifestyle. This is due to the reserve capabilities of a person.
3.1. The effect of physical activity on metabolism and energy.
The metabolism and energy in the human body is characterized by complex biochemical reactions. Nutrients (proteins, fats and carbohydrates) that enter the internal environment of the body with food are broken down in the digestive tract. The cleavage products are carried by the blood to the cells and absorbed by them. Oxygen, penetrating from the air through the lungs into the blood, takes part in the oxidation process that occurs in the cells.
Substances formed as a result of biochemical metabolic reactions are excreted from the body through the lungs, kidneys, and skin.
Metabolism is a source of energy for all vital processes and body functions. When complex organic substances are broken down, the energy contained in them is converted into other types of energy (bioelectric, thermal, mechanical, etc.)
Physical exercise or sports increase the activity of metabolic processes, trains and supports high level mechanisms that carry out the exchange of substances 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 in the body. As a result of physical training, the size and mass 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 performance of the heart muscle.
Blood in the human body performs the following functions:
Transport;
Regulatory;
Protective;
Heat exchange.
At regular classes exercise or sport:
The number of red blood cells and the amount of hemoglobin in them increase, as a result of which the oxygen capacity of the blood increases;
Increases the body's resistance to colds and infectious diseases, due to increased activity of leukocytes;
Recovery processes are accelerated after a significant loss of blood.
Indicators of the performance of the heart.
An important indicator of the health of the heart is the systolic blood volume (CO) - the amount of blood pushed out by one ventricle of the heart into the vascular bed with one contraction.
Indicators of systolic volume of the heart at rest and during muscular work.
untrained body
Trained body
1 - peace
2 – fast walk
3 - fast run
Another informative indicator of the health of the heart is the number of heartbeats (HR) (arterial pulse).
During sports training, heart rate at rest becomes less frequent over time due to an increase in the power of each heartbeat.
Indicators of the number of heartbeats. (bpm)
| 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 necessary minute volume of blood (the amount of blood ejected by one ventricle of the heart during a minute), is forced to contract with a greater frequency, since it has a lower systolic volume.
The heart of a trained person is more often penetrated by blood vessels, in such a heart nutrition is better carried out muscle tissue and the working capacity of the heart has time to recover in the pauses of the cardiac cycle. Schematically, the cardiac cycle can be divided into 3 phases: atrial systole (0.1 s), ventricular systole (0.3 s) and a total pause (0.4 s). Even if it is conditionally assumed 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 in each cycle of its work has more time for rest and recovery.
Blood pressure is the pressure of blood inside blood vessels against 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.
Distinguish between the maximum (systolic) blood pressure, which is created during systole (contraction) of the left ventricle of the heart, and the minimum (diastolic) blood pressure, which is noted at the time of its diastole (relaxation). Pulse pressure (pulse amplitude) is the difference between the maximum and minimum blood pressure. Pressure is measured in millimeters of mercury (mmHg).
Normally, for student age 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 during physical work increases, its decrease is an unfavorable indicator (observed in untrained people). The decrease in pressure may be due to a weakening of the activity of the heart or excessive narrowing of the peripheral blood vessels.
A complete circulation of blood through the vascular system at rest 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. During the work of the muscles surrounding the vessels, 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 pulse and due to the accelerated blood flow. All this contributes to the preservation of 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 of the nutrition of the walls of the arteries, loss of their elasticity, which can lead to a persistent increase in blood pressure in them, and, ultimately, to hypertensive illness.
The loss of elasticity of blood vessels, which means an increase in their fragility and a concomitant 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. Exercises have a particularly beneficial effect on blood vessels. cyclic species exercise: 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.
Outer breath 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 apparatus consists of:
Airways - nasal cavity, trachea, bronchi, alveoli;
Lungs - 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 - a pleura of specific tissue that covers the outside of the lungs and chest from within;
Respiratory muscles - intercostal, diaphragm and a number of other muscles that take part in respiratory movements, but have basic functions.
The performance indicators of the respiratory organs are:
1). Respiratory volume.
2). Breathing rate.
3). Vital capacity of the lungs.
4). Pulmonary ventilation.
5). oxygen supply.
6). oxygen consumption.
7). Oxygen debt, etc.
1). Tidal volume (TO) - 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 and more. With intense physical activity, DO can increase to 2500 ml.
2). Respiratory rate (RR) - 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 BH in skiers and runners increases to 20-28 cycles per 1 minute, in swimmers - 36-45; there are cases of an increase in respiratory rate up to 75 respiratory cycles per minute.
3). Vital capacity (VC) - the maximum amount of air that a person inhaled after maximum exhalation (measured by spirometry).
VC indicators.
Trained body |
Untrained body |
||
When doing cyclic sports, VC can reach 7000 ml or more in men, and 5000 ml or more in women.
4). Pulmonary ventilation (PV) - the volume of air passing through the lungs in 1 minute, and is determined by multiplying the value of DO and RR.
LV at rest is 5000-9000 ml. With physical activity, this figure will reach 50 liters. The maximum indicator of LV can reach 186.5 liters with a TO of 2.5 liters and a respiratory rate of 75 cycles per 1 minute.
5). Oxygen reserve (KZ) - the amount of oxygen needed by the body to ensure vital processes in 1 minute. At rest, KZ is 200-300 ml. When running for 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, the IPC is 2-3.5 l / min., In male athletes it can reach 6 l / min.,
in women - 4 l / min. and more.
7). Oxygen debt is the difference between the oxygen supply and the oxygen consumed during work in 1 minute, i.e.
KD \u003d KZ - IPC
The value of 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), increases the ability of body cells to work intensively with a lack of oxygen.
3.4. The effect of physical activity on the nervous system.
At systematic studies sport improves the blood supply to the brain, the general condition of the nervous system at all its levels. At the same time, great 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. Most beneficial 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 subcortical formations responsible for the work of, for example, sensory organs (hearing, balance, taste) or in charge of vital functions (respiration, digestion, blood supply) decreases. As a result, there is a decrease in the overall defenses of the body, an increase in the risk of various diseases. In such cases, instability of mood, sleep disturbance, impatience, weakening of self-control are characteristic.
Physical training has a versatile 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 effect of physical activity on the musculoskeletal system
The power and size of the muscles are directly dependent on exercise and training. In the process of work, the blood supply to the muscles increases, the regulation of their activity by the nervous system improves, muscle fibers grow, i.e., the mass of muscles increases. The ability for physical work, endurance are the result of training the muscular system. An increase in the physical activity of children and adolescents leads to changes in the skeletal system and a more intensive growth of their body. Under the influence of training, the bones become stronger and more resistant to stress and injury. Physical exercises and sports training organized according to age features children and adolescents, contribute to the elimination of posture disorders. Skeletal muscles affect the course of metabolic processes and the implementation of the functions of internal organs. Breathing movements carried out by the muscles of the chest and diaphragm, and the abdominal muscles contribute to the normal activity of the abdominal organs, blood circulation and respiration. Versatile muscular activity increases the efficiency of the body. At the same time, the energy costs of the body for the performance of work are reduced. Weakness of the back muscles causes a change in posture, gradually developing stoop. The coordination of movements is disturbed. Our time is characterized by ample opportunities to improve the level physical development person. There is no age limit for physical education. Exercises are an effective means of improving the human motor apparatus. They underlie any motor skill or ability. Under the influence of exercises, the completeness and stability of all forms of human motor activity is formed.
4. The negative impact of heavy physical exertion
The body's response to heavy physical exertion is different and is related to the fitness of the athlete at this stage, age, gender, etc. It should not be forgotten that very intense sports training has a profound effect on all physiological processes, resulting in a state of overtraining, which often accompanied by a depressed mental state, poor health, unwillingness to engage, 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 a doctor.
In such cases, you need to change the content of training, reduce their 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 the physical condition of the athlete, but also manifests itself in nervous strain (neurosis). All this contributes to the occurrence of injuries, especially of the musculoskeletal system. There is also a decrease in the overall resistance of the body to various infections and colds (flu, SARS, etc.). These are the most common consequences of large training loads that exceed the physical and mental capabilities of an athlete or athlete. 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 overstrain should be associated not so much with large, but with excessive loads (100-kilometer and daily runs, many-kilometer swims, etc.). In addition, the same load for one athlete (or athlete) can be normal, and for another excessive - it all depends on the body's preparedness for its implementation. If, for example, a person works in production and does hard work, and even runs, lifts a barbell, then a cumulative effect may appear. It leads to nervous breakdowns, overload, and often to various diseases.
The performance of large physical loads by a healthy athlete, prepared for their implementation, cannot be the cause of an 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, great physical exertion can cause various diseases of the athlete and put him out of action for a long time. The development of adaptive mechanisms for physical activity is achieved as a result of constant training, which is an example of functional adaptation. Inadequate or inadequate manifestation of adaptive reactions contributes to the development of diseases or the occurrence of injuries of the musculoskeletal system. Of course, healthy athlete adaptive mechanisms are more perfect 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 adaptive mechanisms occurs. Chronic overload, 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 causes that can cause one or another pathological condition in them.
Physical exercise will have a positive effect , if certain rules are observed during the classes. It is necessary to monitor the state of health - this is necessary in order not to harm yourself , doing physical exercises . If there are disorders of the cardiovascular system , exercises , requiring significant stress , can lead to deterioration of the heart . Should not be exercised immediately after illness. It is necessary to withstand a certain period in order for the functions of the body to recover, - Only then will exercise be beneficial.
5.1 Load intensity
Endurance is the ability of a person to perform hard work for a sufficiently long time. The large volume and intensity of the work performed is accompanied by a high oxygen consumption. Therefore, endurance can be characterized by the value of the maximum oxygen consumption by the body (MOC). Persons with high endurance have a large value of the IPC. 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. For the development of 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 their healing effect. . The effectiveness of physical culture and health-improving classes of different frequencies (1-5 times a week) was studied at an intensity of 70-90% of the maximum heart rate (HR). The maximum heart rate is determined in practice by a simple formula: 220 - age.
It turned out that a significant increase in BMD and performance begins with 2 one-time sessions per week. A significant increase in the IPC begins with 3 one-time sessions and a further increase in the frequency up to 5 times does not give an additional increase in the IPC.
With an increase in the frequency of classes, the risk of injuries to the musculoskeletal system may increase, so it is not advisable to exercise more than 5 times a week. 2-3 one-time sessions provide the necessary healing effect. To maintain the already achieved level of endurance, you also need at least 2 classes per week. At the same time, some decrease in intensity to the lower limit is possible with an increase in the time of classes. .
5.2 Duration of loads
The duration of the load is closely related to the intensity of work. At an intensity of 70% of the maximum heart rate, the duration of the load should be 20 minutes. The lower limit of the duration of work (the so-called "run-in period") is 4-5 minutes of load . The optimal duration of health-improving loads is 20-60 minutes.
Undoubtedly, there is a need for individual loads depending on the age and level of preparedness, but it has been established that healthy people during classes should produce that muscle work which promotes endurance. This should be physical exercise with intensity in the "training action zone" (50-85% of the IPC or 65-90% of the maximum heart rate) for 20-60 minutes and a frequency of 2-5 times a week. For people with very low fitness, it is recommended to start with less intense , but longer loads . In the main part of the lesson, it is advisable to include 1-3 "peak" loads .
6. The value of physical exercises for students during the exams.
Examination time is a serious period of study at school, associated with an increase in mental and mental stress. This period requires great tension of the nervous system and mental functions. During this period, students are threatened with a sedentary lifestyle - hypodynamia. Complexes of physical exercises greatly help to increase mental performance and reduce the risk of hypodynamia in the period of preparation for exams.
Physical culture micropause, activating blood circulation in the legs
Standing at the support, rise high on your toes 8-10 times, ankles tightly together. Then each leg, bending at the knee, shake relaxed. Repeat 2-3 times. Breathe rhythmically. The pace is average.
Physical culture minute, normalizing cerebral circulation
1. Starting position - main stance 1-3 - hands behind the head, elbows out, bend over, inhale, hold the tension - 3-5s; bring your elbows together, tilt your head forward and release your hands, straightening your shoulders, exhale. 4-6 times.
2. Starting position - feet shoulder-width apart, hands - right above, left behind, hands in a fist. 1-10 times quickly change the position of the hands. Don't hold your breath.
3. Starting position - standing, holding on to one support or sitting, head straight. 1- take your head back; 2- tilt it back; 3- straighten your head; 4- straighten the chin strongly forward. 4-6 times. Breathing is even.
Physical culture pause
Walking in place, squeezing and unclenching the brushes. 20-39 p.
1. Starting position - about. 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 with bent arms back, inhale; 3- jerk with straight arms back, inhale; 4- starting position, relax your shoulders, exhale. 6-8 times.
3. Starting position - leg stand apart. 1- turn the body to the right, arms up, look at the hands, inhale; 2-3 - springy tilt forward, arms down, do not lower your head, exhale in portions; 4- starting position. The same to the left. 3-4 times.
4. Starting position - main stance Running in place 30-40 s. with the transition to slow walking. 15-20 s. Don't hold your breath.
5. Starting position - main stance 1 - left foot for 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 leg, swinging the left relaxed leg forward, backward, forward; 4 - starting position. The same on the left leg. 3-4 times. Don't hold your breath.
Gym minute isometric
1. Starting position - sitting, hands on hips. Simultaneously raise the right heel and left toe, holding the tension for 5 s. Rest 5 s. the same with the other leg. 8-10 times. Breathing is arbitrary.
2. Starting position - sitting, hands down. Draw in and stick out the stomach, holding the tension for 3-5 s. Rest 3 s. 10-12 times. Breathing is arbitrary.
3. Starting position - sitting, hands on the belt. Tighten and relax gluteal muscles, holding the voltage for 3-5 s. Rest 3 s. 10-12 times. Breathing is arbitrary.
Physical culture micropause to relax the muscles of the hands
1. Squeezing and unclenching the fingers, gradually speeding up the pace to the limit, then slowing it down to a stop. 1 min.
3. Stretch your arms forward, successively bending and unbending 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 value of some groups of exercises.
| Group of exercises |
The effect of exercise on the body |
| Walking, easy running. |
Moderate warming of the body. |
| Pull-up exercises. |
Improving blood circulation, straightening the spine. |
| Leg exercises (squats, lunges). |
Strengthening muscles, increasing joint mobility and improving blood circulation. |
| Exercises for the arms and shoulder girdle. |
Increase mobility, strengthen muscles. |
| Exercises for the muscles of the body (tilts forward, to the side, circular movements). |
Development of flexibility, mobility of the spine, strengthening of muscles, improvement of the activity of internal organs. |
| Swing exercises for arms and legs. |
Development of flexibility, joint mobility, increased activity of the circulatory and respiratory organs. |
| Abdominal exercises, pelvic floor, lateral muscles. |
Muscle strengthening. |
| Running, jumping, jumping. |
Strengthening muscles, increasing overall metabolism. |
| Final exercises. |
Calming effect, bringing the body's activity closer to the usual rhythm. |
Conclusion
Thus, the health-improving effect of mass physical culture is associated primarily with an increase in the aerobic capacity of the body, the level of general endurance and working capacity.
An increase in physical performance is accompanied by a preventive effect on risk factors for cardiovascular diseases: a decrease in body weight and fat mass, cholesterol and triglyceride levels in the blood, a decrease 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 motor apparatus, preventing the development of degenerative changes associated with age and physical inactivity(violation of body functions with a decrease in motor activity). The mineralization of bone tissue and the calcium content in the body increase, which prevents the development of osteoporosis (dystrophy of bone tissue with restructuring of its structure and rarefaction). Increased lymph flow to the articular cartilage and intervertebral discs, which is the best remedy prevention arthrosis And osteochondrosis(degeneration of articular cartilage).
All these data testify to the invaluable positive impact of physical education on the human body.
Thus, one can speak of the need for exercise in every person's life. Wherein it is very important to take into account the state of health person and his level physical training for the rational use of the physical capabilities of the body, so that physical activity does not harm health.
BIBLIOGRAPHY:
1. "Book about new physical culture" (improving possibilities of physical culture) Rostov - on - Don 2001.
2. "Heart and 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 used correctly. The correctness of the choice depends on the state of health, general physical fitness, age, individual inclinations, as well as the profession and characteristics of production activities.
In addition, in each 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 choice of exercise.
Reasons for not exercising
Complete prohibition of exercise belongs to a very small group of people 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, in connection with which he is prescribed strict bed rest or the need to minimize any motor activity.
However, as soon as the patient comes out of a serious condition, he should, to one degree or another, include physical exercises in his regimen. This will only help to restore the health disturbed by the disease. Temporary complete contraindications include all acute infectious diseases in which 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, worsening general condition and other painful manifestations.
Medical consultation
In all cases where there are deviations in the state of health, indications and contraindications for physical exercises should be given by a doctor. Medical consultation in the choice of 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 choose the most appropriate physical exercises for the body, the forms of doing them and the dosage. Properly selected physical exercises contribute to the normalization of body functions.
Children who systematically engage in physical exercise, as a rule, do not have any abnormalities associated with puberty.
The impact of exercise on the elderly
beneficial effect exercise and sport 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 the set of conditions that determine the proper development and life of a person.
In other words, from how does a person live how he eats, sleeps, works, rests, and so on, depends on his health, performance and longevity.
Sedentary lifestyle with abundant nutrition contributes, for example, early cell death and the development of negative changes in metabolism, state of cardio-vascular system and others. It is therefore clear how important role in the complex of measures to combat premature aging, the mode of physical activity plays.
physical activity prevents the development of vascular sclerosis, improves metabolism, promotes the course 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, exercise is one of the main factors in maintaining vitality and health at any age. Physical culture helps a person to maintain a joyful life until old age. feeling of health and fullness of life.
Elderly people under the supervision of a doctor can also be recommended gymnastic exercises carried out at a slow pace, without jerks, sharp bends. Very useful breathing exercises, and increasing joint mobility and flexibility of the spine. Strict observance of the general hygienic regime is especially important.
Physical exercises are carried out in the form of walks, excursions, outdoor games, sports. When doing physical exercises, regardless of their form, you must adhere to the following rules:
- The load should be increased gradually and consistently.
- Classes should be regular.
- After each lesson, you need a sufficient break in order to feel rested for the next lesson.
Subject to these rules, the effect of exercise on the body will always be positive.
Knyazev Pavel
An essay on the impact of exercise on human health.
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Municipal budgetary educational institution
"Secondary school No. 1" Pikalevo
Essay
in the subject "Physical culture"
Subject: "Influence of exercise on human health"
I've done the work:
10th grade student
Knyazev Pavel
Teacher:
Kubasov A.I.
Pikalevo
2014
- What is movement
- Types of movement
Walking
Run
Gymnastics
3. Conclusion
4. List of used literature
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 amount of movement. In general, in the process of evolution, our body was created as maximally adapted to movement and could fully exist only subjected to various vibrations, shakes, compressions, stretching 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 our body fluid must constantly circulate throughout the body, delivering everything the cells need and removing everything unnecessary. In turn, the "attendants" of cells: the liver, lungs, skin, kidneys and intestines - must be clean and healthy in order to remove fatigue toxins in time.
And this is where the movement: walking, running, physical exercises and so on - allow you to repeatedly increase the circulation of fluids in the body. During movement, the muscles contract, squeezing fluid into the bloodstream, helping to move venous blood to the heart.
run
Ordinary running has an even greater effect on the body than walking. The blood flow increases much - hence the energy intake from the environment; respiration - hence the removal of toxins, the whole body is thoroughly washed with pure blood, and inertial efforts reach much greater values than when walking.
If the run is long enough, then respiratory acidosis occurs - therefore, biosynthesis in cells improves. The healing effect is greatly increased.
The effect of running on the endocrine and nervous systems is obvious. Running allows you to adjust the rhythmic work 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 per 1 sq. mm cross section muscle is open by approximately 30-80 capillaries. During the run, 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 enters into resonance with the run.
At the same time, the early "sleeping" capillaries gradually open. Such microcirculation activates the activity of the organs of internal secretion. The flow of hormones increases and is now able to reach the most distant cells and improve their work, coordinate 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) there is a feeling of euphoria. 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 analgesic effect and continue their action for 0.5-1 hour after running.
In the process of 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 rare pulse is much easier to control his emotions, and increased doses of adrenaline do not have harmful effects on his body, as happens in sedentary people.
Due to the fact that with a long rhythmic run, the pulse becomes 120-130 beats per minute, and the peripheral blood vessels expand, their resistance decreases, which leads to a decrease in blood pressure. When lowered, it, on the contrary, rises.
Running also helps to normalize the acidity of gastric juice. To briefly summarize the healing effects of running, it is especially effective for hypertension and hypotension, vegetative dystonia, angina pectoris, coronary heart disease, rheumatism, mitral valve insufficiency, osteochondrosis, stomach ulcers.
In addition, running slows down 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, infects the body with energy and perfectly helps to fight against excessive and uncontrolled eating.
gymnastics and bodybuilding
Modern aerobics is a child of dance and gymnastic exercises. Complexes 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, emotions makes such training even more exciting and a person gets an excellent load, as it were, by the way.
Since the exercises act alternately on different muscle groups, the whole body is washed with blood. In these exercises, the effects of washing the body with blood, inertial efforts, the development of flexibility, moderate acidosis, and high emotional saturation are realized.
Various exercises performed with external weights are called athletic training. With strong muscle tension there is a destruction of the protoplasm of cells, the consumption of intracellular materials, which ultimately greatly activates biosynthetic processes.
At muscle contraction with a sufficiently strong effort, there is a better exchange of extracellular fluid with blood, the blood flow in working muscles increases very much, which allows you to quickly restore injured ligaments and muscles.
It should be especially emphasized that no other methods can compare with the increase in blood flow when working with weights. Moreover, a powerful blood flow can be created in isolation in various muscle groups for targeted impact.
long and enough intense training with weights also promotes the production of endorphins, which is emphasized by many leading bodybuilders. The disadvantage of these workouts is that they give little inertial effort, resulting in no vibrational effect on the body. In general, this is a very strong remedy for restoring health, improving biosynthesis and increasing energy.
There is another kind 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 an excellent effect on the human body and allows you to improve the neuromuscular body, as a result of which a person, without hypertrophied muscles, has tremendous strength.
Conclusion
The preventive effect of physical exercises can be explained by the improvement of the general circulation of fluids, the normalization of the oxygen regime, the supply of bioregulators - hormones to the cells. All this contributes to the normal course of cellular life and thus prevents the occurrence of various diseases.
In order for a person not to get sick, for the body to absorb energy from the environment well and to turn on cell biosynthesis well, one must 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 motion, when running, intensive work on fresh air powerful redox reactions take place, and strong, young blood of high quality is formed.
Bibliography
- Dubrovsky V.I. Valeology. healthy image life. - M.: RETORIKA, 2001
- Malakhov G.P. Biosynthesis and bioenergetics. - CJSC "Ves", 1999 S.P.
- Malakhov G.P. Creation of own system of improvement. - CJSC "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
