State educational institution of secondary vocational education
Medical School No. 21
Department of Health of the city of Moscow
PHYSICAL CULTURE
Moscow 2011
Author: Martynova A.N. -Head of Physical Culture of the State Educational Institution of Secondary Education of Medical School No. 21, Honored Worker of Physical Culture of the Russian Federation, Master of Sports of the USSR in rhythmic gymnastics. Teacher of the highest qualification category
Reviewer:
This manual is intended for teachers of physical culture in institutions of secondary vocational education in organizing their activities with students who have suffered from certain diseases.
Dear colleagues!
In the conditions of the modern world, with the advent of devices that facilitate labor activity (computer, technical equipment), the physical activity of people has sharply decreased compared to previous decades. This, ultimately, leads to a decrease in the functional capabilities of a person, as well as to 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.
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 enter a person's life from an 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.
Adolescents who have had a disease and are deprived of active physical education for a long time find themselves in a particularly difficult situation.
The author has selected information material that will help you easily navigate in the choice and selection of physical activity for each student individually, depending on the severity of the disease he has suffered. Observe the terms of the appointment of physical education classes, strictly observe the indications and contraindications for the appointment of certain exercises.
Martynova A.N.
PREVENTION OF DISEASES WITH MEANS
PHYSICAL CULTURE.
The right process physical education is a powerful factor in the prevention of a number of diseases: rheumatism, asthma attacks and relapses of other diseases. An individual approach to students with a preparatory medical group has a positive effect on the state of the nervous system, helps to reduce morbidity and increase efficiency. A prerequisite for this is: consistency, systematic, gradual increase in load, the use of not only general physical training (according to indications), but also physiotherapy exercises, an individual approach, careful medical and pedagogical control.
A motor action, in whatever conditions it is performed, is associated with the manifestation of strength, endurance, speed, flexibility, and dexterity. These are the basic motor qualities, the improvement of which allows you to effectively perform any kind of professional work.
FORCE
A significant place in the professional and motor training of future specialists should be given to the development of muscle strength - the ability of a person to overcome resistance, i.e. counteract it with muscle tension.
Muscular strength manifests itself in two main modes:isotonic andisometric . In the Isotonic mode, the muscles contract (during shortening and lengthening) to produce movement (dynamic force). In isometric mode, the muscles tense up but do not move (static force).
There are actually power (static mode), speed-power (dynamic mode), as well as explosive power (the ability to show a large amount of force in the shortest period of time).
Strength exercises, depending on the nature of resistance, can be divided into groups: with external resistance, exercises with partner opposition, resistance to the external environment, exercises from general gymnastics.
2. ENDURANCE
Endurance is the ability to perform any activity (labor, physical) for a long time without reducing its effectiveness.
There are four types of endurance: mental, sensory, emotional, physical.
Undergeneral , oraerobic , endurance understand the body's ability to work for a long time in a steady state, when the need for oxygen corresponds to its absorption. General endurance is characterized by a high level of functioning of the systems responsible for the metabolism in the body; perfection of nervous processes in the cerebral cortex, coordinating the functions of organs and systems. General endurance is improved when working with the participation of at least 70% of muscle mass (cyclic types of physical activity: running, swimming, skiing and cycling, etc.). When cultivating endurance during training, a certain degree of fatigue occurs. Only in the fight against fatigue, the body adapts to stress, and adaptation, in turn, leads to an increase in endurance.
Developing endurance, one should remember about the education of strong-willed qualities.
Special , oranaerobic , endurance is the ability to carry loads for a long time, it is distinguished by a high level of physiological and mental capabilities in relation to the type of activity and the conditions in which it manifests itself.
speed endurance - this is the ability to perform work of submaximal power due to oxygen-free sources of energy generation. The improvement of anaerobic capabilities is determined by the power of work, the length of the distance, rest intervals, the nature of rest, the number of repetitions.
Strength Endurance is the ability of the body to withstand fatigue and prolonged strength work.
For the development of dynamic speed endurance, it is advisable to use weights within 40-50% of the maximum, with an average repetition rate. Exercises must be performed until severe fatigue, between series take a break until complete rest, repeat
exercise in 7-9 series.
For developmentstatic strength endurance static exercises are used, which are performed until the trained muscles are tired.
For the development of coordination endurance, it is necessary to perform motor actions that are complex in coordination.
3. RAPIDITY
Speed is the ability to perform motor actions in the minimum time period for given conditions.
To develop speed, exercises are used in which a conditioned movement is performed following a specific signal. To develop the speed of reaction to a moving object, the suddenness of the appearance of a signal is increased, the speed of the object is increased, and its size is reduced. For this, elements of sports games are used: basketball, volleyball, football, handball, exercises with small balls.
4. FLEXIBILITY .
Flexibility is the ability to perform movements with a large amplitude - one of the most important physical qualities of a person. The maximum range of motion is a measure of flexibility, mobility in the joints of the whole body. Passive and active exercises are used to develop flexibility.
Passive exercises are performed on equipment, with the help of a trainer, using your own strength or body weight.
Active exercises are performed with full amplitude without objects and with objects; static exercises with holding the limb in the allotted position to the limit for 3-6 seconds.
All of these exercises provide an increase in mobility due to the extensibility of the muscular-ligamentous apparatus.
5. dexterity .
Dexterity is the ability to quickly master new movements and the ability to reorganize motor activity in connection with changes in the situation. To possess such a quality as dexterity, one must be strong, fast, hardy, have good mobility in the joints, and have high-willed qualities. Agility - This is the accuracy of movements, coordination, the ability to perform movements in changing conditions.
To cultivate such a quality as dexterity, it is necessary to be able to perform many different movements, to have a certain motor reserve. For this, any exercises are used that include elements of novelty, both without objects and with objects.
Various initial positions are used, mirror performance of exercises, changes in the speed and pace of movements, changes in the spatial boundaries in which the exercise is performed, pair and group exercises, and balance.
So, the health-improving effect on the body, improving the general state of health of students who have certain contraindications for physical education in the main medical group, can only be obtained if the following conditions are met:
The optimal dosage of the effects of physical activity on the body;
Compliance with basic hygiene requirements;
Compilation of appropriate programs - minimum and maximum;
Focus on movement;
Performing the load on a positive neuro-emotional background;
Compliance with the rules of a healthy lifestyle, diet, sleep, rest, the absence of bad habits.
DISEASE PREVENTION
OF CARDIO-VASCULAR SYSTEM.
The prevalence of cardiovascular diseases among students is largely due to neuropsychic stress and leads to heart neurosis, hypertension, arterial hypotension, coronary disease, vegetative dystonia, atherosclerosis, varicose veins.
Table number 1.
DiseaseIndications
Contraindications
Heart neurosis
Terrenkur, alternating walking and light running in the fresh air, swimming, skiing, stretching, alternating exercises with tension and relaxation. Strictly dosed load
Speed-strength, exercises in static tension, sudden movements, sports games.
Hypertonic disease
Individual physical activity, restorative means (massage, hardening), general developmental, breathing, relaxation exercises with a moderate load. Cyclic exercises - dosed walking, skiing, swimming. The pace of the exercises is slow and medium. Each exercise is performed without holding the breath. Starting positions - lying and sitting.
Breath-holding exercises, straining, long bends, jumps, jumps, weight work (barbell, dumbbells). Limit exercises for strength, speed, endurance
Arterial hypotension
General developmental exercises, massage, exercise equipment, breathing exercises, health path, swimming, skiing, games, contrast showers, sauna. It is necessary to differentiate exercises for speed, strength, endurance. Apply starting positions - Sitting and standing.
Sharp inclinations, an overdose of physical exercises, speed-strength exercises, work with heavy weights, abrupt changes in starting positions, fast running, jumping, long-term cyclic actions.
Coronary artery disease
General strengthening exercises, breathing, relaxation, walking, swimming, slow running. Dieting (fasting days), normalization of sleep (walks before bedtime). Starting positions: sitting, standing, lying down. The pace is medium and slow.
Exercises for strength and speed, sudden movements, breath-holding exercises, straining, weight exercises, jumping, sports games.
Vegetative-vascular dystonia
General developmental exercises (with full amplitude, without holding the breath and straining), exercises with alternating muscle tension and relaxation, exercises for the vestibular apparatus to change the position of the body and head in space, health path, slow running, swimming, skiing, sports games (badminton , tennis, volleyball). Between exercises - pauses and breathing exercises. As training increases, the load should increase. The pace is medium and slow, the starting positions are different.
Sharp turns of the head, sharp forward bends, holding the breath, weights, exercises for the abdominal muscles of large volume, speed-strength exercises.
Atherosclerosis
Moderate physical activity of a cyclic nature, general developmental, breathing, relaxation exercises. Control of pulse, respiration, general condition. You need proper nutrition with a low content of animal fats, hardening.
Breath-holding exercises, straining, strength and speed exercises.
Phlebeurysm
Exercises for the legs should be performed in the initial lying position with the legs horizontal and elevated, with a large range of motion in the hip and ankle joints, exercises for the muscles of the lower leg and thigh. Breathing and relaxation exercises, stretching, elements of massage and self-massage, swimming, hiking and skiing, cycling. Wearing elastic stockings is mandatory. In the stage of blood circulation compensation, the volume of ORU and special exercises increases.
Exercises in the initial standing position with great tension. Exercises are contraindicated in the stage of thrombophlebitis, as well as jumping, weight work.
PREVENTION OF DISEASES OF THE RESPIRATORY SYSTEM.
Among the main diseases of the respiratory system, one should single out such as chronic bronchitis, bronchiectasis, pneumonia, bronchopneumonia, bronchial asthma.
For the whole group of diseases are shown: - General developmental exercises; - special breathing exercises; - dosed swimming, skiing, slow running, - sports games with a dosed load.
1. BREATHING EXERCISES:
With an extended exhalation; - with the pronunciation of whistling, trembling, hissing sounds on exhalation. There is a physiological vibration of the bronchi and the removal of spasms. - with contraction and breath holding; - diaphragmatic breathing.
2. EXERCISES FOR THE MUSCLES OF THE UPPER LIMB AND THE CHEST - activate blood circulation in the lungs, reduce congestion, prevent the development of pneumosclerosis.
3. EXERCISES WITH ALTERNATION OF VOLTAGE AND RELAXATION - help to normalize the course of nervous processes, even out the tone of the respiratory muscles and relieve spasms.
It should be remembered that inspiration is an active process and occurs due to the contraction of the respiratory muscles. EXHAUST - is carried out by relaxing the muscles that produce the breath.
4. DRAINAGE EXERCISES - contribute to the outflow of sputum and are performed with the head tilted forward, the reduction of the shoulders, lowering the arms, bending the torso, lifting the legs forward. Starting positions are applied, sitting, standing, lying, lying on one side. The pace of the exercises performed is slow and medium, the exercises can be performed with musical accompaniment.
When working with a disease such as bronchial asthma, you should clearly know the contraindications to the appointment of physical exercises:
In the acute stage of the disease,
With malignant tumors.
Great physical activity
Exercises related to straining by holding the breath on INSP,
hardening with cold water,
Swimming in a pool with a high chlorine content.
PREVENTION OF DIGESTIVE AND KIDNEY DISEASES.
The most common diseases: gastritis, peptic ulcer, gastroduodenitis, colitis, cholecystitis, biliary dyskinesia, pyelonephritis, kidney disease.
Table number 2
DiseaseIndications
Contraindications
Chronic gastritis
Exercises for the abdominal muscles, static and dynamic breathing exercises, slow walking, outdoor games, swimming, skiing. Apply various I.P. The load is medium and above average.
Long and high-speed running, heavy load, work with maximum weights, Abrupt changes in body positions.
peptic ulcer
Diaphragmatic breathing, walking at a calm pace, swimming, skiing, skating, exercises with shells (weighing up to 0.5 kg), for coordination. Sports games (badminton, table tennis). Starting positions: sitting, standing, lying down, performing at a slow pace with the maximum range of movements of the arms, legs, torso. Skiing, swimming, skating.
Sharp movements, speed-strength load, jumping rope.
Cholecystitis and biliary dyskinesia.
Exercises for the abdominal muscles without increasing abdominal pressure, walking, outdoor games, swimming, skiing, hiking. The starting positions are used on the back, on the right and left side, in emphasis on the knees.
Running, jumping, exercises for the abdominal muscles with an increase in intra-abdominal pressure, exercises with projectiles, pronounced muscle tension, outdoor games.
Pyelonephritis
A balanced diet, strict observance of the regime of the day and rest, prevention of colds, hardening of the body. General developmental exercises, special exercises for the abdominal muscles, diaphragmatic breathing are used. Running, jumping, various walking options (on toes, with knees raised), exercises with a sharp change in the position of the body, outdoor games, jumping and shaking the body, jumping rope. Applied work on simulators, cycling, exercises with objects.
Heavy lifting, hypothermia, overheating, overwork, nervous shocks. Exercises of high and moderate intensity. Limited skiing, swimming in open water. Classes in the phase of exacerbation. Drinking alcohol, smoking.
PREVENTION OF DISEASES OF THE LOCUMENT AND MOTOR APPARATUS.
Physical exercises are an effective means of preventing postural disorders: stoop, asymmetry of the shoulders and shoulder blades, as well as scoliosis, osteochondrosis. Students with posture disorders, as a rule, have weakened musculoskeletal system and muscles, inelastic ligaments, reduced depreciation abilities of the lower extremities and spine. The risk of severe injuries is very high: (fractures of bones and vertebral bodies, rupture of muscles and ligaments, etc.)
TABLE #3
DiseaseIndications
Contraindications
Postural disorders: scoliosis, osteochondrosis
Rhythmic and athletic gymnastics, stretching, swimming. Particular attention is to strengthen the abdominal muscles and back. Dynamic stresses, cyclic activities (swimming, skiing, running). Yoga classes. Static exercises alternate with breathing.
Weight lifting, high jump, long jump, springboard and platform. Exercises with static loads. Existing diseases of the heart, vision and metabolism.
flat feet
General developmental exercises for all muscle groups, starting positions are different, the load is large. Swimming. Exercises that strengthen the arch of the foot and lower leg and special ones (walking barefoot, on pebbles, etc.)
Limited: running, skiing, skating. To exclude a long standing position, playing sports - on the recommendation of a specialist. Do not wear tight shoes and heels higher than 4 cm.
Arthrosis
Walking, cycling, skiing, hardening, swimming, general flexibility exercises. Alternate tension and relaxation exercises.
Running, jumping, lifting and carrying weights, squats, climbing uphill, climbing stairs.
PREVENTION AND CORRECTION OF VISION, METABOLIC DISORDERS.
The most common visual impairment is myopia (nearsightedness), which most often occurs in people with poor physical development, dysfunction of the musculoskeletal system, although the hereditary factor is quite important. Deviations in the state of health caused by malnutrition, non-compliance with the daily routine, bad habits often lead to metabolic disorders (obesity, diabetes mellitus).
TABLE #4
DiseaseIndications
Contraindications
Myopia
General developmental exercises, Walking, running, exercises to strengthen the musculoskeletal system and muscle corset, exercises for the external and internal muscles of the eyes, relaxation and breathing exercises. Special gymnastics for the eyes is needed (according to the method of Professor E.S. Avetisov, Yu.A. Utekhin).
Jumping, jumping rope, body shaking and exercises that increase intracranial pressure. Static exercises are prohibited.
Obesity
Exercises of large volume, dynamic nature are used. Various starting positions, exercises with objects and small weights. Duration is at least 30-40 minutes with rest intervals. Breathing exercises are a must. Swimming, skiing and outdoor activities, cycling, outdoor games. Endurance work, tourism.
Sports games, work with heavy weights, fast running, jumping, speed and speed-strength exercises.
Diabetes
General developmental exercises for all muscle groups in various starting positions, at an average and slow pace, with objects, small weights, for coordination. Swimming, dosed walking, easy running, skiing. Duration is at least 30-45 minutes.
Sports, speed-strength exercises.
From the foregoing, I would like to note that such types of physical activity as dosed walking, running, health path, swimming, skiing, cycling, general developmental exercises for all muscle groups, performed at a moderate and slow pace, are not only the prevention of these diseases, but also contribute to the improvement of the body, figure correction, health promotion and develop the need for a healthy lifestyle.
DATES TO RESUME PHYSICAL ACTIVITIES
EXERCISES AFTER DISEASES.
The state of human health, its resistance to diseases are associated with the reserve capabilities of the body, the level of its defenses, which determine resistance to adverse external influences. Increasing incidence among young people is an expression of physical detraining, which develops as a result of limited physical activity. A growing body especially needs muscle activity, therefore, insufficient motor activity, not compensated by physical activity necessary in terms of volume and intensity, leads to the development of a number of diseases.
Physical exercise has a beneficial effect on all body systems. They contribute to the formation of correct posture, develop strength, agility, speed, endurance, increase the body's resistance to fatigue. Students who engage in physical exercise have higher physical and mental performance. Due to the influence of physical exercises on the central nervous system, it is expressed in an increase in the strength and balance of nervous processes, the body quickly adapts to new types of work, to a new environment.
A complete cessation of physical exercise can only be temporary. The timing of the resumption of physical culture and sports after illnesses and injuries is determined by the doctor individually for each student, taking into account all clinical data (the severity of the nature of the disease or injury, the degree of functional impairment (which were caused by the disease or injury). Gender, age are also taken into account , compensatory abilities of the body and other individual characteristics.
The timing of the resumption of physical activity after acute and infectious diseases are listed below.
ANGINA (catarrhal, follicular, lacunar). Signs of recovery: no inflammation in the throat (redness, swelling, etc.) and pain when swallowing; normal temperature for at least 2 days; satisfactory general condition. Physical education can be started after 6-7 days, training after 12-14 days, participation in competitions after 20-22 days. Caution is required during winter sports (skiing, skating) and swimming due to the danger of a sharp cooling of the body.
ANGINA PHEGMONOZNA Signs of recovery: satisfactory state of health, absence of painful phenomena in the pharynx and cervical lymph nodes; normal temperature for at least 7 days; almost complete restoration of normal body weight. Physical education classes - after 14-15 days, training - after 20-21 days, participation in competitions - after 30-35 days. When admitting to competitions, pay special attention to the state of the cardiovascular system. Functional testing is required.
APPENDICITIS: a) acute. Signs of recovery: satisfactory state of health, normal temperature for at least 10 days; absence of pain and tension of the abdominal wall in the region of the appendix when palpated. Physical education classes - after 7-10 days, training - after 14-18 days, participation in competitions - after 25 - 30 days. Surgery is recommended as there is no guarantee against a new attack.
BRONCHITIS ACUTE, INFECTIOUS. ACUTE UPPER RESPIRATORY QATAR. Signs of recovery: satisfactory general condition; normal temperature; no cough; no wheezing in the lungs. Physical education classes - after 6-8 days, training - after 10-12 days, participation in competitions - after 14-16 days. Beware of sudden and especially sudden cooling of the respiratory tract during exercise.
CHICKENPOX. Signs of recovery: satisfactory state of health; normal temperature for at least 7 days; absence of painful phenomena in the respiratory tract; joints and skin. Physical education classes - after 7-8 days, training - after 10-12 days, participation in competitions - after 16-18 days.
FRONTITIS SINORITIS. Signs of recovery: normal temperature for at least 14 days; complete disappearance of pain and discomfort in the affected areas. Physical education classes - after 8-9 days, training - after 16-18 days, participation in competitions - after 20-25 days. Special care is needed in winter sports and gradual hardening.
Inflammation of the lungs (catarrhal and croupous). Signs of recovery: satisfactory state of health; normal temperature for at least 14 days; no cough; normal data on auscultation and percussion. Physical education classes - after 12-14 days, training - after 18-20 days, participation in competitions - after 25-30 days. With prolonged catarrhal inflammation and with severe forms of croupous inflammation, the terms increase by two to three weeks.
Table No. 1
b) after the operation. Signs of recovery: good (painless, mobile) postoperative scar; painless tension in the abdominal muscles. Physical education classes - after 10-15 days, training - after 20-25 days, participation in competitions - after 30-40 days. Jumping, lifting weights and exercises on gymnastic equipment should be limited.
gastroenteritis and other acute disorders of the gastrointestinal tract. Signs of recovery: Disappearance of all painful phenomena (pain, nausea, diarrhea, etc.) Physical education - after 2-3 days, training - after 5-6 days, participation in competitions - after 10-12 days. Pay special attention to strict adherence to the diet.
Influenza: a) catarrhal, gastrointestinal and nervous forms, mild and moderate (fever for no more than 4 days, the absence of pronounced local phenomena). Signs of recovery: satisfactory state of health; normal temperature for at least 5 days; complete absence of painful symptoms in the respiratory tract, heart, gastrointestinal tract and other organs; satisfactory result of functional tests of the cardiovascular system. Physical education classes - after 4-5 days, training - after 6-8 days, participation in competitions - after 10-12 days;
B) more severe forms (fever for more than 5 days, disorders of individual organs, as well as pronounced phenomena of general intoxication). Signs of recovery: satisfactory state of health; normal temperature for at least 7 days; other signs, as in mild forms of influenza; satisfactory result of functional tests of the cardiovascular system. Physical education classes - after 10-12 days, training - after 18-20 days, participation in competitions - after 30-40 days. When admitted to competitions, it is necessary to examine the cardiovascular system and conduct functional tests.
DYSENTERY. Signs of recovery: satisfactory state of health; normal stool for at least 15 days; a good appetite; close to natural normal weight; satisfactory result of functional tests of the cardiovascular system. Physical education classes - after 14-16 days, training - after 20-25 days, participation in competitions - after 30-35 days. It is necessary to systematically monitor the well-being of the activity of the cardiovascular system and the gastrointestinal tract.
DIPHTHERIA. Signs of recovery: normal temperature for at least 15 days; good health; complete disappearance of painful phenomena in the region of the glands; no pathological changes in the urine. Physical education classes - after 30-35 days, training - after 40-50 days, participation in competitions - after 60-75 days. Medical supervision for 2-3 months. Systematic monitoring of the activity of the heart. Special care and gradual load in the classroom are required. Urinalysis is required.
MEASLES. Signs of recovery: normal temperature for at least 7 days; normal functioning of the intestine; complete absence of a rash on the skin. Physical education classes - after 14-16 days, training - after 20-21 days, participation in competitions - after 25-30 days.
KIDNEY INFLAMMATORY (acute nephritis). Signs of recovery: good health; no edema; the absence of protein and formed elements in the urine in three repeated studies every 5 days. Physical education classes - after 30-35 days, training - after 40-50 days, participation in competitions - after 60-90 days. Systematic medical supervision is required. Repeated urine tests are mandatory after 2-3 workouts within two to three months.
DISEASES OF THE SKIN AND MUCOUS MEMBRANES that do not cause sharp painful phenomena and movement restrictions (scabies, lichen, etc.) The moment of complete recovery is established by the attending physician and is characterized by a complete absence of manifestations of the disease and relapses within 8-15 days. Physical education classes - after 5-6 days, training - after 7-10 days, participation in competitions - after 15-20 days.
ACUTE HEART EXPANSION (due to sports or other stresses). Signs of recovery: satisfactory state of health, absence of shortness of breath during movements; restoration of normal heart size, clean, clear tones, a satisfactory result of functional tests of the cardiovascular system. Physical education classes - after 30-45 days, training - after 60-75 days, participation in competitions - after 90-120 days. Systematic medical and pedagogical control is needed (in the doctor's office and in physical education classes).
OTITIS (acute). Signs of recovery: Normal temperature for at least 5 days; absence of painful phenomena. Physical education classes - after 14-16 days, training - after 20-25 days, participation in competitions - after 30-40 days. Special care is required when swimming.
PLEURITIS: a) dry. Signs of recovery: normal temperature for at least 20 days; satisfactory state of health; absence of painful symptoms in the lungs and bronchi; restoration of normal weight. Physical education classes - after 14-16 days, training - after 20-24 days, participation in competitions - after 30-35 days. Hardening recommended. Avoid colds.
b) exudative. Signs of recovery: no signs of effusion in the pleura. Physical education classes - after 40-50 days, training - after 60-80 days, participation in competitions - after 90-105 days. Recommended hardening, avoid colds.
RHEUMATISM ACUTE. Signs of recovery: satisfactory state of health; normal temperature for at least 30 days; complete absence of deformities and pain in the joints during movements; absence of painful phenomena in the region of the heart. Physical education classes - after 6-8 months, training - after 1-1.5 years, participation in competitions - after 2-2.5 years. After 3-4 months, therapeutic exercises in special groups are possible. Special care and gradual training are required. If the illness is in winter time, it is advisable not to start training until the summer.
CONCUSSION OF THE BRAIN. Signs of recovery: satisfactory state of health; complete absence of headaches and dizziness, both at rest and during movement (at least 15 days); normal reflexes. Physical education classes - after 20-25 days, training - after 30-40 days, participation in competitions - after 60-90 days. Excluded within six months of training associated with a sharp shaking of the body (ski jumping, football, acrobatics, etc.), as well as boxing, karate, wrestling.
SCARLET FEVER. Signs of recovery: satisfactory state of health; normal temperature for at least 20 days; complete absence of skin peeling; no pathological changes in the urine. Physical education classes - after 30-40 days, training - after 50-60 days; participation in competitions - in 75-80 days. Special care and gradual load in the classroom are required. A urine test is required before starting a workout and after one of the first classes.
The issue of admission to physical education and sports for students who have suffered severe forms of diseases of the lungs, heart, liver, residual effects of poliomyelitis, the consequences of various injuries of the musculoskeletal system, is decided individually by medical specialists.
Approximate terms for the resumption of physical education classes by students of educational institutions of the main medical group are presented in this table:
Terms of appointment
Note
Angina
After 2-3 weeks
An additional medical examination is required to resume classes. Avoid hypothermia while skiing, swimming, etc.
Acute respiratory diseases
After 1-3 weeks
Avoid hypothermia. Winter sports and swimming may be temporarily excluded. In winter, during outdoor activities, breathe only through the nose.
Acute otitis media
After 3-4 weeks
Swimming is prohibited. Avoid hypothermia. In chronic performative otitis media, all water sports sports. With vestibular instability, which often occurs after surgery, exercises that can cause dizziness (sharp turns, rotations, flips) are also excluded.
Pneumonia
After 1-2 months
Avoid hypothermia. It is recommended to use more breathing exercises, as well as swimming, rowing and winter sports (fresh air, no dust, positive effect on the respiratory system).
Pleurisy
After 1-2 months
Excluded (up to six months) endurance exercises and exercises associated with straining. Swimming, rowing, winter sports are recommended.
Flu
After 2-3 weeks
Physician supervision, ECG control required
Acute infectious diseases (measles, scarlet fever, diphtheria, dysentery, etc.)
After 1-2 months
The resumption of classes is possible only with a satisfactory response of the cardiovascular system to functional tests.
Acute nephritis
After 2-3 months
Endurance exercises and water sports are strictly prohibited. After the start of physical education, regular monitoring of the composition of urine is necessary.
rheumatic heart disease
After 2-3 months
Classes are allowed only under the condition of sanitation of foci of chronic infection. At least a year engaged in ad hoc group. ECG monitoring is required.
infectious hepatitis
After 6-12 months (depending on the course and form of the disease)
Endurance exercises are excluded. Regular monitoring of liver function is necessary.
Appendicitis (after surgery)
After 1-2 months
At first, straining, jumping and exercises that put stress on the abdominal muscles should be avoided.
Fracture of limb bones
In 3 months
In the first three months, exercises that give an active load on the injured limb should be excluded.
concussion
At least 2-3 months later (depending on the severity and nature of the injury)
In each case, permission from a neurologist is required. Exercises associated with sharp shaking of the body should be excluded (jumping, football, volleyball, basketball, etc.)
Stretching of muscles and ligaments
After 1-2 weeks
The increase in load and range of motion in the injured limb should be gradual
Rupture of muscles and tendons
At least 6 months after surgery
Preliminary (long-term) physiotherapy exercises
EXTERNAL SIGNS OF FATIGUE
EXTERNAL SIGNS OF FATIGUE.
When resuming physical culture after past illnesses, special attention should be paid to the normalization of physical activity and the physiological load curve (the response of the body to the proposed load - according to heart rate) and to prevent fatigue and exhaustion.
Fatigue occurs as a result of excessive physical activity and is manifested by a temporary decrease in performance. Distinguish between mental and physical "fatigue", but this division is very conditional. Often as a synonym for the word "fatigue" use the term "fatigue". However, fatigue does not always correspond to fatigue. Physical exercises that are carried out purposefully, with great interest, cause positive emotions and less fatigue. Conversely, fatigue sets in earlier, when there is no interest in activities, although there are no signs of fatigue.
Mental fatigue is characterized by a decrease in the productivity of intellectual work, weakened attention, etc. Physical fatigue is manifested by a violation of muscle function: a decrease in the speed, intensity, consistency and rhythm of movements. Insufficient rest time or excessive physical activity for a long time leads to overwork (chronic fatigue).
To prevent overwork, it is necessary to normalize the daily routine: eliminate lack of sleep, reduce stress, correctly alternate classes and rest.
Table No. 2 will help the physical education teacher to determine the correspondence of physical activity to the state of health and the level of preparedness according to external signs of fatigue.
Table number 2
signsThe greatest physiological fatigue
Significant fatigue (acute overwork 1 degree)
Sharp overwork (acute overwork of the 2nd degree).
Skin coloration
slight redness
Significant redness
Sharp redness, blanching, cyanosis
sweating
small
Large (above the waist)
Sharp (below the belt) protrusion of salts on the skin
Breath
Accelerated (up to 22-26 per minute. On the plain and up to 36 - when climbing uphill)
Accelerated (38-46 in 1 min.), Superficial
Very rapid (more than 50-60 per minute) through the mouth, turning into separate sighs, followed by disordered breathing.
Motion
brisk walk
Unsteady step, slight swaying when walking, falling behind on the march
Sharp swaying when walking, the appearance of uncoordinated movements. Refusal to move forward.
General appearance, sensations
Normal
Tired expression, slight stoop. Decreased interest in the environment.
Haggard expression, great stoop, apathy, complaints of very great weakness (to the point of prostration). Palpitations, headache, burning in the chest, nausea, vomiting.
Attention
Clear, error-free command execution
Inaccuracy in the execution of commands, errors when changing the direction of movement
Slow, incorrect execution of commands. Only loud commands are accepted.
Pulse - beats / min.
110 – 150
160 – 180
180 - 200
facial expressions
Calm
tense
distorted
Only with systematic and scientifically substantiated medical and pedagogical control, physical culture classes become an effective means of preserving and strengthening the health of students, improving their physical development. In this regard, a physical education teacher should be sufficiently prepared in matters of the influence of physical exercises on the body, the hygiene of physical exercises, the organization and methods of physical culture, taking into account the anatomical and physiological characteristics of the body involved in solving the following problems:
- health promotion, promotion of proper physical development and hardening of the body
- increasing the functional level of organs and systems weakened by the disease;
- increasing physical and mental performance;
- increasing immunological reactivity and body resistance to fight colds and infections;
- formation of correct posture and its correction;
- teaching rational breathing;
- development of basic motor skills and abilities;
- education of moral and volitional qualities;
- fostering interest in independent physical education and their introduction into the daily routine;
- Creation of preconditions necessary for future labor activity.
We should not forget about another health aspect of exercise. They are associated with certain efforts, having made which, a person experiences a certain satisfaction, because he feels that he has won a victory over himself. As a result, a positive emotional background is created, which positively affects human health.
LITERATURE
1. E.G. Bulich. - M., Higher school 1986.
Textbook "Physical education in special medical groups.
2 A.A. Bishaeva. Textbook "Physical culture - M. Publishing center "Academy" 2010.
3. M. Gorin, Osipova "The way to health" - SPb.1994.
4. L.P. Matveev, edited by B.A. Ashmarin. Textbook "Theory and methods of physical education" - M., 1990
5. Klimova V.I. "Man and his health" - M., 1990.
6. G.I. Pogadaev "Desk book of a teacher of physical culture" M., "Physical culture and sport" 2000.
CONTENT
1. Introduction
2. The concept of strength, endurance, speed, flexibility, dexterity.
3. Prevention of diseases of the cardiovascular system.
4. Prevention of respiratory diseases.
5. Prevention of diseases of the digestive system and kidneys.
6. Prevention of diseases of the musculoskeletal system.
7. Prevention and correction of vision, metabolic disorders.
8. Timing of the resumption of physical exercises after past illnesses.
9. Signs of fatigue.
10. Conclusion.
State budgetary educational institution
secondary school No. 172
Kalininsky district of St. Petersburg
Accepted at MO Approved
"___" _________201 by order of the principal
Head of the Ministry of Defense No. ____ dated "___" ______ 2012
___________________ ______________________
Working programm
by subject
"Physical culture grades 1-4"
Program creator:
Antonenkova Olga Konstantinovna — teacher of physical education
Work program for physical culture based on Sample program and the author's program "Complex program of physical education of students in grades 1-11" by V. I. Lyakh,
A. A. Zdanevich and is part of the Federal Curriculum for Educational Institutions Russian Federation
St. Petersburg 2012
Document structure:
The work program includes five sections:
Explanatory note;
Requirement for the level of training;
Educational, methodological and information support of the course;
Calendar-thematic planning (application).
Explanatory note
Document Status
The working program on physical culture was developed on the basis of the Model program and the author's program "Comprehensive program of physical education for students in grades 1-11" by V. I. Lyakh, A. A. Zdanevich (M.: Prosveshchenie, 2011). The subject "Physical Education" is introduced as a compulsory subject in elementary school, implemented on the basis of the following regulatory documents:
Federal Law "On Physical Culture and Sports in the Russian Federation" dated December 4, 2007 No. 329-FZ (as amended on April 21, 20011)
National Doctrine of Education in the Russian Federation. Decree of the Government of the Russian Federation of 04.10.2000 No. 751;
Basic curriculum of general educational institutions of the Russian Federation. Order of the Ministry of Defense of the Russian Federation of March 9, 2004 No. 1312 (as amended on August 30, 2010)
Mandatory minimum content of primary education. Order of the Ministry of Defense of the Russian Federation dated 19.05. 1998 No. 1235.
Strategy for the development of physical culture and sports for the period up to 2020. Decree of the Government of the Russian Federation dated 07.08.2009 No. 1101-r
On monitoring the physical development of students. Letter from the Ministry of Education and Science of the Russian Federation dated 29.03. 2010 No. 06-499
On the Concept of the Federal Target Program for the Development of Education for 2011-2015. Decree of the Government of the Russian Federation of 07.02. 2011 No. 163-r.
Physical Culture— obligatory training course in general educational institutions. The subject "Physical culture" is the basis of physical education of schoolchildren. It includes motivation and the need for systematic physical culture and sports, mastering the main types of physical culture and sports activities, versatile physical fitness.
The Federal Law "On Physical Culture and Sports" dated December 4, 2007 No. 329-F3 notes that the organization of physical education and education in educational institutions includes the conduct of compulsory physical education classes within the main educational programs in the amount established by state educational standards, as well as additional (optional) physical exercises and sports within the framework of additional educational programs.
This program was created taking into account the fact that the system of physical education, which combines classroom, extracurricular forms of physical exercise and sports, should create the most favorable conditions for the disclosure and development of not only the physical, but also the spiritual abilities of the child, his self-determination.
Given these features, the proposed physical education program for elementary school students is focused on solving the following goals and objectives:
the purpose of the program is the formation of the basics of a healthy lifestyle among primary school students, the development of creative independence through the development of motor activity.
The implementation of this goal is associated with the solution of the following educational tasks:
strengthening health of schoolchildren through the development of physical qualities and increasing the functionality of life-supporting body systems;
improvement vital skills and abilities through teaching outdoor games, physical exercises and technical actions from basic sports;
formation general ideas about physical culture, its importance in human life, its role in health promotion, physical development and physical fitness;
development interest in independent physical exercises, outdoor games, forms of active recreation and leisure;
education the simplest ways to control physical activity, individual indicators of physical development and physical fitness.
The program is aimed at:
- implementation of the principle of variability, which justifies the planning of educational material in accordance with the gender and age characteristics of students, the material and technical equipment of the educational process (gym, school sports grounds, regional climatic conditions.
— implementation of the principle of sufficiency and consistency, which determines the distribution of educational material in the construction of the main components of motor (physical) activity, the features of the formation of cognitive and objective activity of students;
— observance of the didactic rules “from the known to the unknown” and “from the simple to the complex”, orienting the choice and planning of educational content in the logic of its phased development, the translation of educational knowledge into practical skills and abilities, including in independent activity;
- expansion of interdisciplinary connections that guide the planning of educational culture, a comprehensive disclosure of the relationship and interdependence of the studied phenomena and processes;
— enhancement of the health-improving effect achieved in the course of active use by schoolchildren of the acquired knowledge, methods and physical exercises in sports and health-improving activities, daily routine, independent physical exercises.
The basic result of education in the field of physical culture in elementary school is the mastering of the basics of physical activity by students. In addition, the subject "Physical Education" contributes to the development of students' personal qualities and is a means of forming students' universal abilities (competencies). These abilities (competencies) are expressed in the meta-subject results of the educational process and are actively manifested in various types of activities (culture) that go beyond the scope of the subject "Physical culture".
Universal competencies students at the stage of primary general education in physical culture are:
- the ability to organize one's own activity, to choose and use means to achieve its goal;
- the ability to actively engage in collective activities, interact with peers in achieving common goals;
- the ability to convey information in an accessible, emotionally vivid form in the process of communication and interaction with peers and adults.
personal results
- actively engage in communication and interaction with peers on the principles of respect and goodwill, mutual assistance and empathy;
- show positive personality traits and manage their emotions in various (non-standard) situations and conditions;
- show discipline, diligence and perseverance in achieving goals;
- to provide disinterested assistance to their peers, to find a common language and common interests with them.
Metasubject outcomes students mastering the content of the program in physical culture are the following skills:
- characterize phenomena (actions and deeds), give them an objective assessment based on the acquired knowledge and experience;
- find errors in the performance of training tasks, select ways to correct them;
— communicate and interact with peers on the principles of mutual respect and mutual assistance, friendship and tolerance;
- to ensure the protection and preservation of nature during outdoor activities and physical education;
- organize independent activities, taking into account the requirements of its safety, the safety of inventory and equipment, the organization of the place of employment;
- plan your own activities, distribute the load and rest in the process of its implementation;
- analyze and objectively evaluate the results of their own work, find opportunities and ways to improve them;
- to see the beauty of movements, to highlight and justify aesthetic features in the movements and movements of a person;
- evaluate the beauty of the physique and posture, compare them with reference samples;
- manage emotions when communicating with peers and adults, maintain composure, restraint, prudence;
– it is technically correct to perform motor actions from basic sports, to use them in game and competitive activities.
Substantive results
students mastering the content of the program in physical culture are the following skills:
- plan physical exercises in the daily routine, organize rest and leisure using physical culture means;
- to state the facts of the history of the development of physical culture, to characterize its role and significance in human life, its connection with labor and military activities;
- to represent physical culture as a means of promoting health, physical development and physical training of a person;
- measure (learn) individual indicators of physical development (length and weight of the body), the development of basic physical qualities;
- provide all possible assistance and moral support to peers in the performance of educational tasks, kindly and respectfully explain mistakes and ways to eliminate them;
- to organize and conduct outdoor games and elements of competitions with peers, to carry out their objective refereeing;
- handle inventory and equipment with care, comply with safety requirements for venues;
- organize and conduct physical education classes with different target orientation, select physical exercises for them and perform them with a given load dosage;
- characterize physical activity in terms of heart rate, regulate its intensity during classes for the development of physical qualities;
- interact with peers according to the rules of outdoor games and competitions;
— explain in an accessible form the rules (techniques) for performing motor actions, analyze and find errors, and effectively correct them;
- give combat commands, keep count when performing general developmental exercises;
- perform acrobatic and gymnastic combinations at a high technical level, characterize the signs of technical performance;
– perform technical actions from basic sports, apply them in game and competitive activities;
- perform vital motor skills and abilities in various ways, in various changing, variable conditions.
The main features of this work program
The work program on physical culture makes changes and additions to the content of physical education, the sequence of studying topics, the number of hours, the use organizational forms learning. The third hour for teaching the subject "Physical Education" was conducted by order of the Ministry of Education and Science dated August 30, 2010 No. 889. The order stated "The third hour of the subject "Physical Education" should be used to increase the motor activity and development of the physical qualities of students, the introduction of modern systems of physical education." The third hour of the subject "Physical Education" is taught by primary school teachers. Name educational program: "The way to health".
In connection with the financial difficulties of the parents of the students, as well as with the change in the climatic conditions of the region (for several years throughout the winter there is practically no snow in the city), at the Pedagogical Council of the school dated February 1, 2010, protocol No. 5, it was decided to replace ski training lessons with lessons general physical training in accordance with the Comprehensive Program for Physical Education, edited by V.I. Lyakh.
The place of the subject in the curriculum
The main form of organization of the educational process is the lesson. The program provides an approximate distribution of study time for various types of program material. The allocated amount of time in the basic part for various sections of the program has been increased due to the exclusion of some types (swimming) and due to the hours of the variable part.
The work program of basic primary education in physical culture is compiled in accordance with the number of hours specified in the Basic plan of educational institutions of general education. The subject "Physical Education" is studied in elementary school in the amount of at least 270 hours, of which
in the 1st grade - 66 hours, and from the 2nd to the 4th grade - 68 hours annually.
Physical Culture
(270 hours)
The program consists of three sections: « Knowledge about physical culture » (information component); "Methods of physical culture activity" (opirational component) and "Physical improvement" (motivational component).
Section content "Physical Improvement" is focused on harmonious physical development, comprehensive physical training and health promotion of schoolchildren. This section includes the development of vital skills and abilities, outdoor games and motor actions from program sports, as well as general developmental exercises with various functional orientations.
Retaining a certain tradition in the presentation of the practical material of school programs in sports, in this program vital skills and abilities are distributed according to the relevant topics of the program: “Gymnastics with the basics of acrobatics”, “Athletics”, “Sports games”, and “General physical training”. At the same time, outdoor games, based on the objectivity of the content and orientation, also correlate with these sports.
The content of this program also includes a relatively independent section "General Developmental Exercises". In this section, the proposed exercises are consistent with the basic sports and are grouped within their subject content according to the signs of functional impact. These exercises are combined into an independent topic that completes the presentation of the educational material of each class. Such a structure of the “Physical Improvement” section allows the teacher to select physical exercises and develop various complexes based on them, plan the dynamics of loads and ensure continuity in the development of basic physical qualities, based on the age and sex characteristics of students, the degree of mastery of these exercises, the conditions for conducting various forms. classes, the availability of sports equipment and equipment.
As a result of mastering the subject content of the discipline "Physical Education", students increase the level of physical development, improve their health, form general and specific learning skills, ways of cognitive and objective activity.
Physical culture as a system of various forms of physical exercise. The emergence of physical culture among ancient people. Walking, running, jumping, crawling, skiing as vital ways of human movement. Daily routine and personal hygiene.
.
Health-improving classes in the daily regimen: complexes of morning exercises, physical education minutes. Outdoor games during walks: rules for organizing and conducting games, choosing clothes, equipment. Complexes of exercises for the formation of correct posture and the development of the muscles of the body.
Physical Improvement .
Gymnastics with elements of acrobatics.
Organizing commands and techniques: building in a line and column; performing the main stance on the command "Attention!"; execution of the commands “At ease!”, “Equal!”, “Step march!”, “Stand still!”; opening in the line and column in place; building in a circle in a column and line; turns on the spot to the left and to the right according to the commands "Left!" and "To the right!"; opening and closing with side steps in the line.
Acrobatic exercises:
movement along the gymnastic wall up and down, horizontally with the face and back to the support; crawling and crawling in a plastunsky way; overcoming an obstacle course with elements of climbing, climbing alternately by swinging the right and left legs, crawling; dance exercises (stylized walking and running); walking on an inclined gymnastic bench; exercises on a low crossbar: hanging standing in front, behind, hanging with one and two legs (with help).
Athletics
Run: with a high hip lift, jumps and acceleration with changing direction of movement (snake, in a circle, back to front) from different starting positions and different hand positions.
Jumping:
Throws: a big ball (1 kg) at a distance with both hands from behind the head, from the chest.
Throwing: a small ball with the right and left hands from behind the head while standing still, into a vertical target, into the wall.
Mobile and sports games
Based on the section "Gymnastics with the basics of acrobatics": game tasks using combat exercises, for attention, strength, agility and coordination.
On the material athletics: jumping, running, throwing and throwing, exercises for coordination, endurance and speed.
On the material ski training: relay races in skiing, endurance and coordination exercises. Based on sports games:
Football: hitting the inside of the foot with the “cheek” on a motionless ball from a place, from one or two steps; on the ball rolling towards the meeting; outdoor games based on football.
Basketball: special movements without the ball, dribbling on the spot and on the move, throwing the ball into the basket, outdoor games based on basketball.
(General physical training)
On the material of gymnastics with the basics of acrobatics.
Development of flexibility: wide stances, walking with the inclusion of a wide step, deep lunges, in a squat, with a swing of the legs; tilts forward, backward, to the side in the legstands, in the grays; lunges and half splits in place; "tricks" with a gymnastic stick, a skipping rope; high swings alternately and alternately with the right and left legs, standing at the gymnastic wall and during movements; sets of exercises, including maximum flexion and bending of the body (in racks and sit-ups); individual complexes for the development of flexibility.
Development of coordination: arbitrary overcoming of simple obstacles; movement with a sharply changing direction and stops in a given position; walking on a gymnastic bench, a low beam with varying pace and stride length, turns and squats; reproduction of a given game pose; to switch attention, to relax the muscles of the arms, legs, torso (standing and lying, sitting); overcoming obstacle courses, including hangs, stops, simple jumps, climbing over a hill of mats; sets of exercises for coordination with asymmetric and sequential movements of the arms and legs; "swallow" type balance on a wide support with balance fixation; exercises to switch attention and control from one part of the body to another; relaxation exercises for individual muscle groups; movement in steps, running, jumping in different directions according to the intended landmarks and on a signal.
Posture shaping: walking on toes, with objects on the head, with a given posture; types of stylized walking to music; complexes of corrective exercises to control sensations (in the setting of the head, shoulders, spinal column), to control posture in motion, positions of the body and its links while standing, sitting, lying down; sets of exercises to strengthen the muscular corset.
dynamic exercises with a change of support on the arms, legs, on the local development of the muscles of the body using body weight and additional weights (stuffed balls up to 1 kg, dumbbells up to 100 g, gymnastic sticks and maces), sets of exercises with the gradual inclusion of the main muscle groups in the work and increasing weight; climbing with additional weights on the belt (along the gymnastic wall and the inclined gymnastic bench in the emphasis on the knees and in the emphasis crouching); climbing and jumping over obstacles with support on hands; pull-ups in the hang while standing and lying down; push-ups lying with support on a gymnastic bench; jumping exercises with an apparatus in hands (with moving forward alternately on the right and left legs, in place up and up with a turn to the right and left), Jumping up forward with a push with one foot and two feet on the gymnastic bridge; carrying a partner in pairs.
Based on athletics
Development of coordination: running with a changing direction on a limited support; running short segments from different starting positions; jumping rope in place on one leg and two legs alternately.
Development of speed: repeated performance of running exercises with maximum speed from a high start, from different starting positions; shuttle run; running downhill at a maximum pace; acceleration from different starting positions; throws into the wall and catching a tennis ball at the maximum pace, from different starting positions, with turns.
Endurance development: uniform running in moderate intensity mode, alternating walking, with running in high intensity mode, with accelerations; repeated run at a maximum speed for a distance of 30 m (with remaining or changing rest intervals); distance running. Up to 400 m, uniform 6 minute run.
Development of strength abilities: repeated execution of multihops; repeated overcoming of obstacles (15-20 cm); transfer of a stuffed ball (1 kg) at the maximum pace, in a circle, from different starting positions; throwing stuffed balls (1-2 kg) with one hand and two roars from different starting positions and in different ways (from above, from the side, from below, from the chest); re-execution of cross-country loads uphill; high jumps in place with hand touching suspended landmarks; forward jumps (right and left side), reaching landmarks located at different heights; jumping on the markings in a semi-squat and squat; jumping followed by jumping.
1 class
Knowledge about physical culture
Physical culture as a system of various forms of physical exercise. The emergence of physical culture among ancient people. Walking, running, jumping, climbing and crawling, skiing as vital ways of human movement. Daily routine and personal hygiene
.
Ways of physical activity
Health-improving classes in the daily regimen: complexes of morning exercises, physical education minutes. Outdoor games during walks: rules for organizing and conducting games, choosing clothes and equipment. Sets of exercises for the formation of correct posture and the development of the muscles of the body.
Physical Improvement
formation in a line and a column; performing the main stance on the command "Attention!"; execution of the commands “At ease!”, “Equal!”, “Step march!”, “Stand still!”; opening in the line and column in place; building in a circle in a column and line; turns on the spot to the left and to the right according to the commands “Left!” and "To the right!"; opening and closing with side steps in the line.
Acrobatic exercises: stops (crouching, lying, bending over, lying behind); gray hair (on the heels, angle); grouping from a prone position and swinging in a tight grouping (with help); rolls back from the gray in the group and back (with the help); rolls from the stop crouching back and sideways.
Applied gymnastic exercises: movement along the gymnastic wall up and down, horizontally with the face and back to the support; crawling and crawling in a plastunsky way; overcoming an obstacle course with elements of climbing, climbing alternately by swinging the right and left legs, crawling; dance exercises (stylized walking and running); walking on an inclined gymnastic bench; exercises on the low crossbar: hanging standing in front, behind, hanging with one and two legs (with help).
Athletics
Run: with a high hip lift, jumps and acceleration, with a changing direction of movement (snake, in a circle, back to front), from different starting positions and with different positions of the hands.
Jumping: on the spot (on one leg, with turns to the right and left), moving forward and backward, left and right side, in length and height from the spot; jumping up a hill of mats and jumping off it.
Throws: a large ball (1 kg) at a distance with both hands from behind the head, from the chest.
Throwing: a small ball with the right and left hands from behind the head, standing still, into a vertical target, into the wall.
Outdoor games
“At the bear in the forest”, “Crayfish”, “Troika”, “Rooster fight”, “Owl”, “Catch-up tag”, “Climbers”, “Snake”, “Don't drop the bag”, “Parsley on the bench”, "Walk silently", "Through a cold stream" 2; game tasks using combat exercises such as: "Stand - disperse", "Change of places".
"Don't Stumble", "Fifteen", "Wolf in the Ditch", "Who's Faster", "Burners", "Fish", "Tag in the Swamp", "Penguins with a Ball", "Quick Places", "To Your Flags ”,“ Exactly on the target ”,“ The third extra ”.
Football: hit with the inside of the foot (“cheek”) on a motionless ball from a place, from one or two steps; on the ball rolling towards; outdoor games such as "Exact transmission".
Basketball: catching the ball on the spot and in motion: low-flying and flying at head level; throwing the ball with two hands while standing still (the ball is from below, the ball is at the chest, the ball is behind the head); passing the ball (from below, from the chest, from the shoulder); outdoor games: "Throw - catch", "Shot in the sky", "Hunters and ducks".
General developmental physical exercises on the development of basic physical qualities.
Grade 2
Knowledge about physical culture
The emergence of the first sports competitions. The emergence of the ball, exercises and ball games. History of the Ancient Olympic Games. Physical exercises, their difference from natural movements. Basic physical qualities: strength, speed, endurance, flexibility, balance. Hardening of the body (rubbing).
Ways of physical activity
Performing morning exercises and gymnastics to music; carrying out hardening procedures; performing exercises that develop speed and balance, improving the accuracy of throwing a small ball. Outdoor games and physical exercises during walks. Measurement of body length and weight.
Physical Improvement
Gymnastics with the basics of acrobatics
Organizing commands and techniques: turns around with separation on the command “Circle! One-two"; rebuilding by two in a line and a column; movement in a column with different distances and paces, along the "diagonal" and "opposite".
Acrobatic exercises from a supine position, stand on the shoulder blades (bending and straightening the legs); forward somersault in tuck; from a stand on the shoulder blades, a half-turn back to a knee stand.
Applied gymnastic exercises: dance exercises, exercises on a low crossbar - hanging on bent arms, standing hanging in front, behind, hanging with one, two legs.
Athletics
Run: uniform run with subsequent acceleration, shuttle run 3 x 10 m, run with a change in the frequency of steps.
throws a big ball from below from a standing position and sitting from behind the head.
Throwing a small ball at a distance from behind the head.
Jumping: on the spot and with a turn of 90° and 100°, along markings, through obstacles; in height with a straight run; with a skipping rope.
Outdoor games
On the material of the section "Gymnastics with the basics of acrobatics":“Wave”, “Inconvenient throw”, “Riders-athletes”, “Guess whose voice”, “What has changed”, “Potato planting”, “Roll the ball faster”, relay races such as: “Rope under your feet”, “Relay races with hoops."
On the material of the section "Athletics":“Just in the target”, “Calling numbers”, “Cones - acorns - nuts”, “Seine”, “Hare without a home”, “Empty place”, “Ball to the neighbor”, “Cosmonauts”, “Mousetrap”.
On the material of the section "Sports games":
Football: stopping a rolling ball; dribbling the ball with the inner and outer part of the rise in a straight line, in an arc, with stops on a signal, between the posts, with the stroke of the posts; stopping a rolling ball with the inside of the foot; outdoor games: "Race of balls", "Sharp on target", "Slalom with a ball", "Football billiards", "Throw by foot".
Basketball: special movements without the ball in the basketball player's stance, side steps with the right and left sides; running backwards; stop in step and jump; dribbling on the spot, in a straight line, in an arc, with stops on a signal; outdoor games: "Ball to the middle", "Ball to the neighbor", "Throwing the ball in the column". Volleyball: lead-in exercises for teaching straight bottom and side feed; special movements - tossing the ball to a given height and distance from the body; outdoor games: "Wave", "Uncomfortable throw".
General developmental physical exercises on the development of basic physical qualities.
3rd grade
Knowledge about physical culture
Physical culture among the peoples of Ancient Russia. Relationship between exercise and work. Types of physical exercises (leading, general developmental, competitive). Sports games: football, volleyball, basketball. Physical activity and its effect on heart rate (HR). Hardening of the body (pouring, shower).
Ways of physical activity
Mastering complexes of general developmental physical exercises for the development of basic physical qualities. Mastering lead-up exercises to consolidate and improve the motor actions of playing football, volleyball, basketball. Development of endurance during skiing. Measurement of heart rate during and after exercise. Conduct elementary competitions.
Physical Improvement
Gymnastics with the basics of acrobatics
Acrobatic exercises: somersault back to the stop on the knees and crouching all the way; bridge from supine position; jumping with a rope with a changing pace of its rotation.
Applied gymnastic exercises: rope climbing (3 m) in two and three steps; movements and turns on the balance beam.
Athletics
jumping in length and height with a straight run, legs bent.
Outdoor games
On the material of the section "Gymnastics with the basics of acrobatics":"Parachutists", "Catchers on the march", "Dodge the ball."
On the material of the section "Athletics":"Fortification Defense", "Arrows", "Who Throws Further", "Trap, Catch the Ribbon", "Throwers".
Based on sports games:
Football: kick from a running start on a stationary and rolling ball into a horizontal (strip 1.5 m wide, up to 7 - 8 m long) and vertical (strip 2 m wide, 7 - 8 m long) target; dribbling between objects and with stroking objects; outdoor games: "Handed - sit down", "Pass the ball with your head."
Basketball: special movements, stopping with a jump from two steps, dribbling the ball in motion around the racks (“snake”), catching and passing the ball with two hands from the chest; throwing the ball from a place; outdoor games: "Get in the ring", "Race of basketballs".
Volleyball: receiving the ball from below with two hands; passing the ball from above with two hands forward and upward; bottom straight feed; outdoor games: "Do not give the ball to the driver", "Circular lapta".
General developmental physical exercises on the development of basic physical qualities.
4th grade
Knowledge about physical culture
The history of the development of physical culture in Russia in the 17th - 19th centuries, its role and significance for the training of soldiers of the Russian army. Physical training and its connection with the development of respiratory and circulatory systems. Characteristics of the main ways of regulating physical activity: by the speed and duration of the exercise, by changing the magnitude of the burden. Rules for the prevention of injuries during physical exercises. Hardening of the body (air and sunbathing, swimming in natural reservoirs).
Ways of physical activity
The simplest observations of your physical development and physical fitness. Determining the load during morning exercises in terms of heart rate. Compilation of acrobatic and gymnastic combinations from learned exercises. Conducting football and basketball games according to simplified rules. Providing first aid for minor bruises, scratches and abrasions, abrasions.
Physical Improvement
Gymnastics with the basics of acrobatics
Acrobatic exercises: acrobatic combinations, for example: a bridge from a supine position, lower to the starting position, a flip to a prone position with support on hands, a crouching point-blank jump; forward somersault at point-blank crouching, somersault back at point-blank crouching, from the stop crouching somersault forward to the starting position, somersault back to the stop on the knees with support on the hands, jump transition to point-blank crouching, somersault forward.
Applied gymnastic exercises: vault over a gymnastic goat - from a small run-up with a push on a gymnastic bridge, a jump at point-blank range while kneeling, moving to point-blank crouching and dismounting forward; from the hanging while standing, crouching with a push with two legs, jumping, bending the legs into the hang from behind, bending over, lowering back into the hang while standing and reverse movement through the hang from behind, bending with the “forward legs” coming off.
Athletics
jumping in height with a running start in the “stepping over” method.
Low start.
starting acceleration.
Finishing.
Outdoor games
On the material of the section "Gymnastics with the basics of acrobatics": tasks for coordination of movements of the type: "Funny tasks", "Forbidden movement" (with tension and relaxation of the muscles of the parts of the body).
On the material of the section "Athletics":"Moving target".
Based on sports games:
Football: relay races with dribbling, with passing the ball to a partner, playing football according to simplified rules (“Full football”).
Basketball: throwing the ball with two hands from the chest after dribbling and stopping; jump from two steps; relay races with dribbling and throwing it into the basket, playing basketball according to simplified rules (“Mini-basketball”).
Volleyball: passing the ball over the net (passing with two hands from above, with a fist from below); passing the ball with own tossing on the spot after small movements to the right, forward, in pairs on the spot and in motion with the right (left) side, playing Pioneerball.
Requirements
to the level of preparation of students graduating from elementary school.
As a result of studying the course "Physical culture" on basic level students certain results:
Personal results:
Formation of a sense of pride in their homeland, the formation of the values of a multinational Russian society;
Formation of a respectful attitude to a different opinion, history and culture of other peoples;
Development of motives for learning activities and the formation of the personal meaning of learning;
Development of independence and personal responsibility for one's actions based on ideas about moral standards, social justice and freedom;
Formation of aesthetic needs, values and feelings;
Development of ethical qualities, goodwill and emotional and moral responsiveness, understanding and empathy with the feelings of other people;
Development of cooperation skills with adults and peers, the ability not to create conflicts and find ways out of contentious situations;
Formation of installation on a safe, healthy lifestyle;
Metasubject results:
Mastering the ability to accept and maintain the goals and objectives of educational activities, search for means of its implementation;
Formation of the ability to plan, control and evaluate educational activities in accordance with the task and the conditions for its implementation; determine the most effective ways to achieve results;
Formation of the ability to understand the reasons for the success / failure of educational activities and the ability to act constructively even in situations of failure;
Definition of a common goal and ways to achieve it; the ability to agree on the distribution of functions and roles in joint activities; exercise mutual control in joint activities, adequately assess their own behavior and the behavior of others;
Willingness to constructively resolve conflicts by taking into account the interests of the parties and cooperation;
Mastering the basic subject and interdisciplinary concepts that reflect the essential connections and relationships between objects and processes.
Subject Results:
Formation of initial ideas about the importance of physical culture for strengthening human health (physical, social and psychological), about its positive impact on human development (physical, intellectual, emotional, social), about physical culture and health as factors of successful learning and socialization;
Mastering the skills to organize health-saving life activities (daily routine, morning exercises, recreational activities, outdoor games, etc.);
Formation of the skill of systematic monitoring of one's physical condition, the magnitude of physical activity, health monitoring data (body length and weight, etc.), indicators of basic physical qualities (strength, speed, endurance, coordination, flexibility)
Interaction with peers according to the rules of outdoor games and competitions;
Performing the simplest acrobatic and gymnastic combinations at a high quality level, characterizing the signs of technical performance;
Performing technical actions from basic sports, their application in game and competitive activities.
Planned results
By the end of elementary school, students should be able to:
Plan physical exercises in the daily routine, use the means of physical culture in spending your rest and leisure;
State the facts of the history of the development of physical culture, characterize its role and significance in human life;
Use physical culture as a means of promoting health, physical development and physical fitness of a person;
Measure (learn) individual indicators of physical development (length and body weight) and the development of basic physical qualities;
Provide all possible assistance and moral support to peers in the performance of educational tasks, show a friendly and respectful attitude when explaining mistakes and ways to eliminate them;
Organize and conduct outdoor games and elementary competitions with peers, carry out their objective refereeing;
Comply with the safety requirements for the places of physical culture classes;
Organize and conduct physical culture classes with different target orientation, select physical exercises for them and perform them with a given load dosage;
Characterize physical activity in terms of heart rate;
Perform the simplest acrobatic and gymnastic combinations at a high quality level;
Perform technical actions from basic sports, apply them in game and competitive activities;
Perform vital motor skills and abilities in various ways, in various conditions.
Control and measuring materials
To determine the level of physical fitness of students, control exercises (tests) are used. Control over the physical fitness of students is carried out twice in the academic year.
Each age group has its own standards. At the end of the stage, students must show a level of physical fitness not lower than the average results corresponding to the mandatory minimum of the content of education.
Level of physical fitness
1 class
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Control exercises |
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boys |
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Standing long jump, cm |
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Touch forehead to knees |
Touch the palms of the floor |
Touch your fingers to the floor |
Touch forehead to knees |
Touch the palms of the floor |
Touch your fingers to the floor |
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Running 30 m from a high start, s |
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Without regard to time |
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Grade 2
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Control exercises |
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boys |
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Pull-ups on the low bar from hanging lying, number of times |
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Standing long jump, cm |
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Leaning forward without bending your knees |
Touch forehead to knees |
Touch the palms of the floor |
Touch your fingers to the floor |
Touch forehead to knees |
Touch the palms of the floor |
Touch your fingers to the floor |
|
Running 30 m from a high start, s |
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Without regard to time |
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Control exercises |
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boys |
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Standing long jump, cm |
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Running 30 m from a high start, s |
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Run 1000 m, min. with |
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Skiing 1 km, min. with |
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4th grade
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Control exercises |
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boys |
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Hanging pull-ups, number of times |
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Hanging pull-ups lying down, bent over, number of times |
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Running 60 m from a high start, s |
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Run 1000 m, min. with |
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Skiing 1 km, min. with |
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Distribution of study time for various types of program material with two lessons per week
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Sections and topics |
Number of hours (lessons) |
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Class |
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1. Knowledge of physical culture |
During the lesson |
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2. Ways of physical activity |
During the lesson |
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3. Physical improvement. |
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1. Gymnastics with the basics of acrobatics. |
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2.Athletics. |
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3. General physical training. |
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4. Outdoor games. |
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5. Basketball |
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6. General developmental exercises. |
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Total: |
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Methodological support of the educational program.
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Topics or section. |
Lesson forms. |
Receptions. |
Methods. |
Didactic material, TCO. |
Summing up forms. |
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Theory. |
Conversations, discussions, creative tasks. Frontal and individual. |
Formation of skills of control and self-control, formation of motor memory, attention. |
Verbal, visual, practical, demonstration. Training is frontal, individual. |
Posters, reproductions, video material. |
Individual and group competitions of creative tasks, refereeing. |
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Development of motor qualities. |
Development of agility, strength, endurance, coordination, jumping ability. |
Frontal, group, circular, individual, shift. |
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Technique and tactics of the game |
Training exercises, frontal, group, individual. |
Preliminary, analytical, synthesized. |
Ideomotor, streaming, frontal, group, individual. |
Posters, video material. |
Individual and team competitions, games. |
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Mobile and educational games. |
Group. |
Preliminary, analytical, synthesized. |
ideomotor, frontal, group. |
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Control standards and educational games. |
Frontal, group, individual. |
Formation of control and self-control skills. |
Group, circular, shift. |
Readiness level tables. |
Tests, games. |
Educational - methodical and information support of the course
- Lyakh V.I. Zdanevich A. A. « A comprehensive program of physical education for students in grades 1-11 "Enlightenment, 2011
- IN AND. Lyakh"My friend is physical education: 1-4 cells." M. Enlightenment 2001
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Municipal educational institution
Lyceum No. 6
Toolkit
in physical culture
for students in grades 9-11
G. Berdsk
2008
Toolkit
in physical culture
for students in grades 9-11
author-compiler: Povalyaeva Ludmila Viktorovnaphysical education teacher,
highest qualification category
MOU Lyceum No. 6 of Berdsk
Introduction. Health is one of the most important life values of a person, a guarantee of his well-being and longevity. Health is a state of complete physical, mental and social well-being and not merely the absence of disease. Physical well-being is when all organs and systems of a person function, work normally, without interruptions, there are no injuries. Spiritual (moral) well-being - a person lives in harmony not only with himself, but also with the people around him, in a state of benevolence towards them. Social well-being - the presence of a job, an apartment, a family - for adults. For children - good conditions for study, recreation, sports, music, etc. Thus, a healthy lifestyle (HLS) is a process of observance by a person of certain norms, rules and restrictions in everyday life, contributing to the preservation of health, optimal adaptation of the body to environmental conditions, a high level of efficiency in educational and professional activities.
I. Health promoting factors:
- Clear schedule.
Compliance with the rules of personal hygiene.
High motor activity.
The regime is not an invention of doctors. This is a set of necessary preventive rules. A rational motor regimen should include: daily morning exercises, physical exercises in the classroom, games at big breaks, classes in sections, participation in competitions, hikes, walks. And vacations, especially summer ones, should be full of movement.
2. Nutrition and drinking regimen. The ancient Romans have a wise saying: "We eat in order to live, and we do not live in order to eat." Indeed, nutrition is one of the basic needs of the body, because. food provides substances for building cells, tissues, organs, as well as the energy necessary for their vital activity. Individual nutritional needs are different. Even when doing the same job and with the same well-being different people consume different amounts of food. With food, a person receives all the substances necessary for the growth, development of the body, and to replenish the energy expended in physical and mental labor. The main energy for the body is provided by carbohydrates, proteins and fats. Carbohydrates are found mainly in plant products: potatoes and other vegetables, bread, cereals, sugar. There are a lot of carbohydrates in various sweets, and if you get too carried away with bread, jam, sugar, etc., you can become overweight and awkward. With a lack of carbohydrates in food, efficiency decreases. Proteins are most in meat, fish, milk, eggs and cheese. Proteins are also found in some plants: soy, beans, peas. Schoolchildren who are seriously involved in sports and perform heavy physical exertion should eat more protein. Fats necessary for the body are found in milk, dairy products, butter and vegetable oils. But excess fat is harmful: as a result, appetite worsens, metabolism may be disturbed and obesity may occur. Vitamins and minerals are very important for a growing organism, helping its normal development. Vitamins A and D are found in fish fat, eggs, butter, and milk. In addition, the substance from which vitamin A is formed is found in tomatoes and carrots. B vitamins are rich in bread (especially black), meat, eggs, cheeses, milk, buckwheat and oatmeal. Vitamin C protects the body from various diseases, especially infectious ones. There is a lot of vitamin C in potatoes, fresh cabbage, onions, garlic, currants, rose hips.
Attention! During the preparation of hot food, some vitamins are destroyed, so it is recommended that you eat many vegetables, fruits and berries raw.
You need to eat regularly! It is very important. During the day, food should be taken 4 times. It is necessary to eat at the same time, slowly, chewing food well. Talking and doing other things while eating reduce the secretion of gastric juice and thereby worsen digestion. Dinner should be no later than 1.5 - 2 hours before bedtime. Physical exercise requires compliance with the drinking regimen. During intensive training, hiking, in summer in hot weather, the body needs a lot of water. You need to drink more often, but in small portions. If you drink a lot of water at one time, you can overload the heart.
3. Hardening
- this is a gradual adaptation of the body to the adverse effects of the external environment. Man has been using the sun, fresh air, and water since ancient times to improve his health. Under the influence of the sun, air and water procedures, the activity of the nervous system, heart, blood vessels, and respiration improves.
There are clear rules for hardening:
- Initially, hardening procedures should be short in time, and the temperature of the water or air should not be too low. And only gradually increase the time of the procedure, and reduce the temperature! After all water procedures, rub with a dry towel until the skin turns red. The water temperature for water procedures should be lowered by about 1 degree every three days. It is necessary to harden systematically every day. If you miss 1 - 2 weeks, the entire result of long-term hardening will be lost. The complex use of air, sun, skin baths, rubdown, douche (shower, bathing) brings the greatest. In summer, do not miss the opportunity to walk barefoot on warm sand, forest path, soft grass. This is an excellent hardening procedure, it also strengthens the muscles of the feet and protects against flat feet. Remarkable recreational activities are hiking, cycling and skiing, hiking. It is very important to take into account well-being, not to bring the body to hypothermia or overheating. The hardening procedure must be stopped immediately if chills, trembling (during bathing) or lethargy, palpitations (when hardening by the sun) appear.
Temper yourself! If you want to be healthy!
4. Breath. During physical work, breathing quickens and deepens. At the same time, much more air passes through the lungs than in a calm state. Consequently, more of the oxygen in the air travels from the lungs to the blood and then to the working muscles. In children who exercise regularly, the lungs hold more air when they inhale. This happens because they have better developed intercostal respiratory muscles and diaphragm. These children also tolerate a short-term lack of oxygen more easily and are more enduring. When performing physical exercises, you need to breathe through your nose, so that the air is cleansed, moistened and warmed. But with a lot of physical work, when the body's need for oxygen increases sharply, you should also breathe through your mouth. Inhalation is usually done when breeding, lifting, waving the arms, when bending the torso back, when returning to its original position after tilting, turning or rotating. Exhalation - when crossing and lowering the arms, tilting, turning and rotating the torso. Performing other exercises (running, skiing, etc.), they usually breathe in time with work, i.e. at the pace of the movement. Some complex exercises - such as lifting weights, aiming when practicing shooting - are performed while holding the breath.
Learn to breathe with your stomach!
- Close your eyes. Relax the muscles in your face and shoulders. Feel how the skin of your forehead is smoothed, your shoulders slumped, your breathing evened out, thoughts stopped getting confused and flowed smoothly. Sit in this position for 1-2 minutes. Take it easy.
- After that, place one hand on your stomach just below your navel and the other on your upper chest. This is to check if you are doing everything right. If the hand on the stomach rises and falls slightly, and the hand on the chest is practically motionless, then everything is going as it should.
- We inhale through the nose without tension and effort. In no case do we force natural movements. In this case, the stomach should be rounded, like a balloon.
- Smoothly, without a pause, we move on to exhalation, slightly opening the lips. Exhalation should be done with some effort. At the same time, the stomach slowly retracts, helping the lungs to get rid of air with excess carbon dioxide. You should not force the movements of the abdominal wall, its movements should be calm and natural. When exhaling air, imagine, for example, that exhalation is a light, morning breeze filling the sail of a yacht going out to sea.
- Make the exhalation longer, 2-4 times longer than the inhalation. Pay special attention to this. The exhalation without delay and pause should be followed by the inhalation phase. Then, the respiratory cycle is repeated.
5. Personal hygiene. Hygiene - (from the Greek "hygienos" - healthy) is a relatively young science, although its origins go back to ancient times. The ancient peoples of India, China, and Egypt already had the simplest rules for choosing sources of water supply, nutrition, body care, etc. Hygiene reached its peak in Ancient Rome, which, among other things, became famous for its plumbing and public baths. Hygienic recommendations constantly appear in people's lives as a result of observations, generalization and transfer of life experience to subsequent generations, an assessment of what is harmful or beneficial for humans in the environment.
Hygiene is a preventive science, its main task is to prevent the harmful effects of any adverse factors on the human body.
Maintaining the cleanliness of the body, hair, nails, teeth, oral cavity is important, first of all, to maintain health and prevent diseases. The skin protects the body from external adverse effects, helps maintain a constant body temperature, and is involved in the removal of unnecessary substances from the body. Removal of dirt, sweat, salt from the surface of the skin, cleanses the pores, which can accumulate pathogenic bacteria and fungi that cause various diseases. The main hygienic procedure for maintaining cleanliness of the body is washing with hot water and soap, followed by a change of linen. Exposed areas of the body - face, neck - get dirty faster. Therefore, they should be washed daily in the morning and evening before going to bed. It is especially important to keep your hands and under your nails clean. It is through them that pathogenic microbes most often enter the body. Therefore, you should always wash your hands before eating, after going to the toilet, after work or sports activities. After training, you need to take a shower. It is necessary to constantly monitor the cleanliness of the skin of the legs, because. feet quickly get dirty and sweat. Get in the habit of washing your feet every day before bed. This is not only a hygienic, but a hardening procedure. Broken teeth are a source of various diseases. Microbes accumulating in them can cause allergies, sore throats and other diseases. That is why it is so important to be able to brush your teeth properly and regularly. First of all, you should get a good brush made of natural bristles. Teeth are usually brushed 2 times a day, each time for at least 3 minutes. At first, closed teeth are cleaned with vertical up and down alternating movements. Then the mouth is opened and the inner surface of the teeth is cleaned. After each meal and brushing your teeth, be sure to rinse your mouth.
6. Clothing and footwear. An important condition for the organization of physical exercises is the right choice of shoes and clothing. Clothing and shoes protect against hypothermia, overheating, pollution, injuries and bruises. Clothing should be such that its size and cut do not impede breathing, blood circulation, and do not restrict movement. Collars, cuffs, belts, elastic bands and other details of clothing should not be narrow and tight. For gymnastics, athletics, indoor sports in winter and for outdoor training in summer, it is best to wear sports shorts, a T-shirt or T-shirt. They also use a thin training suit made of cotton fabric. Such clothing does not cause overheating, as it passes air well, absorbs sweat and fumes from the surface of the body. For physical exercise in cold weather, clothing should have three layers: underwear made of cotton (linen) fabric, then a shirt, preferably flannel, and on top a knitted suit (or wool sweater and trousers). A woolen hat is put on the head, mittens are put on the hands. To protect yourself from strong winds, you should wear a light jacket, preferably made of raincoat fabric. Shoes should not be tight. Uncomfortable, tight shoes with coarse seams and folds impair circulation and warming of the foot. It causes scuffs, abrasions and calluses. In winter, sports shoes should be worn over a woolen sock, under which it is also good to have a thin cotton sock. Too loose shoes are also uncomfortable: they rub the skin and cause abrasions.
Remember! You can not walk all day in sneakers - this can lead to flat feet!
Clothes and shoes need constant care. Clothing close to the body is washed after each workout. Soiled and wet shoes are cleaned, dried and smeared with cream. Store sportswear and shoes in a ventilated area.
II. The main causes of injuries during physical education.
1. Organization of classes. The main causes of injury during exercise in most cases are associated with improper organization of classes. The reasons for this may be the unsatisfactory condition of the place of employment, faulty equipment and inventory, adverse weather conditions, unsuitable shoes or clothing, lack of insurance and self-insurance, insufficient training and forced (excessive) load, low behavioral culture of those involved, lack of medical supervision and violation of medical requirements. Thus, the causes of accidents and injuries lie in violations of the mandatory rules during physical education classes and training in an educational institution. These rules are set out in special instructions for various types of physical culture and sports activities (in gymnastics, athletics, outdoor games, sports games, ski training, etc.), the physical education teacher introduces them to students before the start of classes. 2. State of health. It is necessary to strictly adhere to the recommendations of the doctor about the resumption of physical education after illness. So, for example, with an inflammatory process in the bronchi, lungs, under the influence of strong drugs, the clinical picture is blurred. A person feels healthy, and the process of the disease continues in a hidden way, with high physical activity (especially competitive) it can give a lightning exacerbation with the phenomenon of acute cardiovascular insufficiency.III. First aid
during physical exercise.
During physical exercises, sometimes, by accident or due to non-compliance with safety and insurance rules, there are abrasions, bruises, and even injuries and injuries. Therefore, each of the students should be able, if necessary, to provide first (pre-medical) assistance to themselves or a friend. 1. When bleeding first aid is to stop him as quickly as possible.
- If a small wound bleeds (capillary bleeding)
on the arm or leg, it is necessary to raise the limb above the body. You can stop the bleeding with a sterile gauze bandage and a thick piece of cotton wool over it. All this is tightly strengthened with a bandage. After stopping the bleeding from a small wound, the skin around it is cleaned with a hydrogen peroxide solution. Then the edges of the wound are smeared with a solution of iodine or brilliant green and a sterile bandage is applied.
- Strong arterial bleeding
stop by clamping the artery with the thumb, fist, tourniquet or bandage replacing it (rubber tube, belt, scarf). Moreover, the tourniquet is applied for no more than 1.5-2 hours so that the tissues do not become dead (for control, a note is placed under the tourniquet indicating at what time it is applied). At nosebleeds
you should take a half-sitting position, throw back your head and put a wet handkerchief, a piece of cotton. In this case, it is necessary to squeeze the wings of the nose for 5 to 10 minutes. If bleeding does not stop, seek medical attention.
IV. Self control.
Physical culture and sports are of great benefit if you monitor the effect of physical activity on the body.
1. Diary of self-control
is needed to track the development of the body's functional capabilities, improve health, and skillfully manage one's well-being and mood. The self-control diary records data on your body weight, heart rate before and after training and competitions, arm muscle strength, well-being, sleep, appetite, etc. the diary should be periodically shown to the teacher of physical culture and the doctor in order to consult on emerging issues, adjust the motor regime and physical activity. The results of regular classes will definitely have a positive impact on sports achievements, which can be recorded in a self-control diary:
My records
Type of exercise
To control physical fitness, it is convenient to use exercises for which educational standards. All results are recorded in the diary of self-control.
Physical exercise affects overall well-being, appetite, sleep. If after classes they are good and the mood is cheerful, we can assume that the body copes with the loads, and the exercises are beneficial. However, if the state of health has worsened, training sessions should be stopped and consult a doctor.
2. Heart rate (pulse). How the body tolerates stress is best shown by the heart rate (pulse). There are several ways to measure your heart rate:
- Three fingers on the wrist
Thumb and forefinger on the neck
Fingertips on the temple
Palm to the chest in the region of the heart
3. Functional test . Another means of self-control can be a test with squats. . It is carried out as follows:
- Measure the pulse. Do 20 squats in 30 seconds. Count the pulse every 10 seconds until it returns to its original value.
4. Orthostatic test. In the lying position, the pulse is counted for 10 seconds and multiplied by 6., Then you should stand up and count the pulse in the standing position. The difference between the two counts should be between 10 and 14 bpm. if the difference is more than 20 bpm, then the reaction of the body is unsatisfactory. You need to see a doctor for advice.
5. Vital capacity of the lungs (VC ) – indicator of respiratory functionality. VC is measured using a spirometer. To do this, take a full breath, then exhale, clasping the mouthpiece of the device with your lips. Make 2-3 measurements and record the highest figure. According to a special formula, the doctor will determine the state of lung health. 6. Anthropometric measurements: height (body length), chest circumference, weight (body weight), etc. 7. Respiration rate determined by placing the hand on the lower part of the chest. With an increase in fitness, the respiratory rate at rest decreases, recovery to the initial level occurs faster. Increased breathing during unchanged physical activity and a simultaneous lengthening of the recovery period can be indicators of overload or illness.
Physical culture is aimed at strengthening the health and developing the physical capabilities of a person so that he can study well, work without getting tired and quickly restore his strength.
V. Purpose and tasks of physical education.
Physical education is a pedagogical process of teaching a person to move and improving his physical qualities, aimed at the morphological and functional improvement of the human body, its basic vital motor skills, abilities and related knowledge. This pedagogical process involves the conscious activity of people - a teacher and a student: the first, using pedagogical methods transfers their knowledge, skills and abilities; the second - perceives, assimilates and applies them.
PURPOSE OF PHYSICAL EDUCATION:
Formation of a harmoniously developed, socially active personality, combining spiritual wealth, moral purity and physical perfection . OBJECTIVES OF PHYSICAL EDUCATION:
- Wellness tasks
(health improvement, harmonious physical development, development of basic motor qualities: dexterity, speed, endurance, strength, flexibility; increasing the body's performance).
- Educational tasks
(mastering vital motor skills, abilities and special knowledge in physical culture).
- Educational tasks
(formation of valuable moral and volitional qualities, the need for systematic physical education and sports).
VI. Basic concepts of physical education.
In everyday life and practice, we often use the phrases "physical education", "sport", putting these words side by side, however, you need to know that their meaning is not identical.
1.Physical culture
- an organic component of the general culture of society and the individual, a type of social activity of people aimed at strengthening health and developing their physical abilities, preparing for life practice. Indicators of the state of physical culture are: a set of material spiritual values created for physical improvement; the level of health and physical development of people, the degree of use of physical exercises in the field of upbringing, education, production and everyday life. The concept of "physical culture" is the most general and most widely it also includes such a private, narrower concept as "sport".
2. Sports
(English Sport - game, entertainment) - an integral part of physical culture, a type of social activity of people, which consists in an organized comparison of their strengths and physical abilities, in the struggle for superiority or high results. Common derivatives of these two basic concepts are:
- Athlete
–
a person who systematically engages in accessible physical exercises to strengthen his health, harmonious development and improvement.
- Athlete
-
a person systematically engaged in special physical exercises, competitive activities and preparation for it in order to achieve maximum sports results for himself or a team.
- physical perfection
–
a historically conditioned ideal of physical development and motor fitness of a person, providing him with the best adaptability to life and work. This concept combines both the requirements of society for people and the personal needs of a person (health, longevity).
- Physical development
–
defined by two values:
- the physical state person at the moment (good, weak). biological process formation and change in the forms and functions of the human body, which takes place under the influence of heredity, living conditions and upbringing.
VII . The physical qualities of a person.
Means and methods of their education.
1.Physical qualities It is customary to call a person his individual motor abilities, such as strength, speed, endurance, dexterity, flexibility, etc. These are the natural inclinations for movement that people are endowed with from birth. Physical qualities always manifest themselves together, in mutual connection. This is explained by the fact that the human body is bound by internal unity, the unconditional interaction of its functions. The improvement of physical qualities is based on the remarkable ability of the human body to respond to repeated physical loads by exceeding the initial level of its working capacity. As a result of constant overcoming of training loads, a number of changes occur in the body, a certain shift towards increasing its physical capabilities.
- By force
it is customary to call the ability to overcome external resistance through muscle tension (lifting a barbell, pulling up on hands, climbing a rope without the help of legs, bending and extending arms in a lying position, etc.). For the development of strength, objects of various weights are used (stuffed balls, dumbbells), exercises in overcoming the resistance of a partner, tug-of-war games, long jumps, etc.
- Rapidity
–
is the player's ability to perform movements at high speed. Distinguish between the speed of movements (for example, in running, especially at short distances) and the speed of motor reactions (for example: response to a sudden signal - start in running, playing, etc.). To develop the qualities of speed, various exercises are used at a fast pace: starts, running for short stretches at maximum speed, running with acceleration, relay races, long jumps with a run, jumping rope, games that require fast response and motor actions, etc.
- Agility
–
the ability to coordinate movements, to master new ones, to be able to quickly switch from one movement to another, depending on the requirements of a changing situation. Agility is most clearly manifested when performing complex gymnastic exercises, in high jumps, and in sports games. For the development of dexterity, any physical exercises are used, performed in various combinations, representing elements of novelty and coordination difficulties for those involved.
- Endurance
–
This is the ability of the body to resist fatigue during any motor activity. Distinguish endurance general and special. General Endurance– the ability for continuous motor activity with moderate exertion for a long time (long walking, running, skiing, swimming) Special Endurance - endurance in certain activities. In sports, there can be speed endurance (in sprinting), strength endurance - a combination of strength and endurance (multiple squats, pull-ups on the hands ...). The means for developing endurance are various physical exercises that require moderate exertion, but are performed for a long time (walking, alternating walking and running, running, skiing, jumping rope, swimming, outdoor and sports games).
- Flexibility
–
property of the human body, characterized by the mobility of the links of the musculoskeletal system. One of the indicators of flexibility is the range of motion. The amplitude of movements affects the manifestation of speed, agility and other physical qualities. To develop flexibility, stretching exercises are used, i.e. exercises with increased range of motion. These are exercises for the arms, legs, torso, head, various types of walking and running with long steps, jumping “in step”, jumping in place, bending the legs to the chest, deep squats on the entire foot, exercises at the gymnastic wall facing it or back - bending forward, backward, to the side, etc.
2. Basic means and methods of education of physical qualities. The main means of educating physical qualities are physical exercises (speed-strength, endurance exercises, coordination of movements, etc.)
For the education of physical qualities, various methods are used: uniform, variable, interval, circular, competitive, etc.
- uniform method
is characterized by a relatively constant intensity of training work, for example, work of extreme intensity at a competitive distance (running 1500 m) and long-term continuous work of moderate intensity (running 10,000 meters.).
- variable method
characterized by continuous work with varying intensity. Different ratios of intensive and moderate work are the essence of the method (play of speeds). "Fartlek" - when running is performed at different speeds and alternates with various jumping or imitation exercises.
- Repeat method
characterized by the repetition of the same exercises with intervals for rest, during which there is a fairly complete recovery of working capacity. The number of repetitions and the duration of the exercises can be very diverse, for example, running 3 x 600 m, 8 x 60 m. The exercises are performed depending on the objectives of the training process, but usually the repeated method is used to develop sports and strength qualities.
- game method
allows you to improve such qualities and abilities as dexterity. speed, resourcefulness, independence, initiative, etc. The high efficiency of the method is explained by the positive emotional background that accompanies participation in games.
- Competitive Method
–
This is the performance of exercises in conditions close to the competition. It is used to educate the moral-volitional, physical qualities of an athlete for tactical preparation for the upcoming competitions.
- Circle method
.
Its name comes from the fact that initially the places where the exercises were performed were arranged in a closed circle. The essence of the method is the serial execution of familiar, technically not complex exercises, selected and combined into a complex according to a certain scheme. For each type of exercise, a place is determined, which is called a “station”. There are usually 8-10 such stations. At each of them, the student performs one of their exercises - squats, pull-ups, push-ups, bends, jumps, etc., and several circles can be completed in this way.
VIII. Sport games
Sport games how collective activity differs significantly from those sports where the struggle is for meters, kilograms, seconds. Modern sports games (basketball, football, volleyball, handball) are complex and versatile activities that, in addition to ball possession technique, require high level development of special physical and mental qualities. To achieve it, you need to master the skills and bring them closer to the game or competition itself, i.e. apply competitive exercises or outdoor games containing technical elements of the studied sports games. All sports games are united by gaming activity, which has many similar components in the construction of technical and tactical actions. At the same time, all sports games have their own specifics and characteristic features.
1. Basketball.
1.1. Meaning.
Basketball is one of the most popular sports games in the world. More than 200 million people of all ages play modern basketball in more than 165 countries around the world. According to the latest data, over 4.5 million people currently play basketball in our country. Basketball - an excellent tool for the physical development of a person, his preparation for work and social life. It makes it possible to reveal the individual characteristics of the personality, favorably influencing the development of such motor qualities as speed, strength, endurance. This sport improves individual mental functions of a person, providing the speed of receiving and processing information, the speed of a simple and complex reaction, orientation in complex motor activity, and efficiency of thinking.
1.2. Story.
Basketball was invented by a teacher at the international training school in Springfield (USA) James Naismith in 1891. Then they threw the ball not into the ring, but into an ordinary wicker basket. This is where the name of the game comes from: “basket” in English means a basket, “ball” means a ball. There were nine players on the team. In 1894. were published in the USA first official regulations basketball, and 1895. took place there first official competitions for this sport. In 1932. The International Amateur Basketball Federation was founded (FIBA). In 1936, men's basketball was included in the program of the Olympic Games in Berlin for the first time, and US basketball players became the first Olympic champions. Women's teams began the fight for Olympic medals in 1976 in Montreal, the first gold medals were won by Soviet athletes. Basketball has been played in Russia since 1906 . In 1932, the first national championship was held, in which only women participated. Moscow athletes won. Since 1947, our basketball players have been taking part in major international tournaments. They have repeatedly won the World and European Championships. At the 1972 Olympic Games in Munich, our athletes became Olympic champions for the first time, defeating the US team in the final. During the period during which basketball is included in the Olympic program (from 1936 to 2000), the teams of the USA and Russia (USSR) achieved the best results in terms of the total number of Olympic awards in this sport. During this time, only one person managed to win three Olympic gold medals in this sport. This was achieved by T. Edwards, who played in the US teams that won the Olympic Games in Los Angeles (1984), Seoul (1988) and Atlanta (1996).
1.3. Basic rules of the competition.
Basketball There are two teams of 5 people each. The goal of the game is to take possession of the ball and throw it into the opponent's basket. The basketball court is a rectangle 28 meters long and 15 meters wide. The lower edge of the shield is raised above the floor by 2.75 m. The ring is at a height of 3.05 m. The shield is carried 1.2 m deep into the ground. The weight of a basketball is 600-650 grams.
- The game begins with the ball being played in the center circle. Arguing players do not have the right to catch the ball, but only beat it back or throw it off to a partner.
- The player is not allowed to take more than one step with the ball in his hands.
- Players are allowed to dribble with only one hand. If the ball is caught after a dribble, it is not allowed to dribble again.
- Any player of the attacking team has the right to perform the throw; in case of an unsuccessful throw, the players of any team have the right to seize the bounced ball.
- The team has 24 seconds to take the throw. If this rule is violated (if the throw is not taken), the ball is transferred to the other team.
- Within 8 seconds, the team in possession of the ball must move from the defense zone to the offensive zone.
- If the player is pushed during the execution of the throw or hit on the arm and the ball does not hit the ring, he is entitled to break through two free throws.
- If a violation during the throw is committed behind the three-point throw line (6.25 m), then a 3-point free throw is awarded for the violation of the rules.
- A player who receives five personal notes is automatically eliminated from the game.
- running with the ball in the hands (jogging) dribbling the ball with two hands, repeated dribbling (double dribbling) kicking the ball out of the court playing with the foot
1.4. Basketball safety rules.
Before the start of lessons or competitions, it is necessary to put on a sports uniform and sports shoes with non-slip soles that are appropriate for the season, weather and venue. All jewelry must be removed and fingernails must be cut short. The serviceability and reliability of sports equipment and equipment is checked, the floor of the sports ground must be dry.
- Do not violate the rules of the competition. All actions should be performed only at the command of the teacher, coach, judge. Avoid collisions with teammates or opponents, avoid pushing and hitting their arms and legs. If you feel unwell, report it to the teacher, coach or judge.
1.5. Mastery of motor actions.
Running with change of direction and speed used to release a defender from guardianship, followed by an exit to receive the ball. A jerk is performed after stepping (lunge) in one direction, followed by a jerk in the opposite direction. Passing the ball with one hand from the shoulder – the most common mode of transmission. With one hand from the shoulder, the ball is passed to a close and medium distance. The ball is carried with both hands over the right shoulder. The right hand is behind the ball, slightly outward, fingers pointing up and palm towards the target. The left hand is located on the front surface of the ball. Left foot forward. The ball is carried forward with the right hand, while the left hand “leaves” the ball. The ball is released with a sweeping movement of the brush. Passing the ball with two hands with a rebound from the floor . It is advisable to use this method of transfer when an opponent is on the way of the partner. The ball hits the floor near the feet and under the opponent's outstretched arms so that he cannot block or interrupt the pass. The pass is performed as follows: the ball is held at chest level, the fingers are widely spaced, the thumbs are parallel to each other. The ball is sent down and forward. This transfer is the slowest, it should be used only if you are sure of success. Passing the ball in the opposite direction. Passing in motion is made after catching the ball under a wide step with the right (left) foot, then there is a step with the left (right) foot, and during the subsequent push with the foot, a two-handed pass from the chest occurs. The transfer should be performed on the partner’s chest, catching the ball - on outstretched arms in front of the hands. You need to transfer quickly and accurately on target; when passing the ball, straighten your arms to the end, pass the ball with your fingers; after releasing the ball, the fingers should look towards the partner. Transmission skills should be constantly improved. Dribbling the ball with a change of direction and tracing obstacles. To change the direction of the lead, it is necessary to bend the legs more strongly, lean in the direction of the intended movement. The brush is superimposed on the ball from the side opposite to the direction of movement. When approaching a defender, the ball should be dribbled with the far hand away from the opponent, covering him with his body from a possible knockout. Throwing the ball with one hand from the head in motion. To attack the basket in motion, it is more effective to use a one-handed overhand throw. A throw in motion is performed as follows: when throwing from the right side, the ball is caught under the right foot, the next step with the left foot is shortened (stopping), the push of the right foot jumps up with the ball carried over the shoulder, the ball is released from the arm with a movement of the hand. When performing this throw, it is necessary to pay attention to the following points: the removal of the thigh of the fly leg is carried out in the forward-upward direction; in the last phase of the throw, the throwing arm, torso and legs form one straight line; you need to train the throw both on the left and on the right side. Throwing the ball with one hand from the head in a jump. This is the main means of attack in modern basketball. Up to 70% of all shots in the game are made in this way from various distances. Depending on the playing situation, this throw can be taken from the spot, after catching the ball in motion, after dribbling. At first, throws are performed at close range, then it is increased to 4-4.5 m. preparatory phase the player, pushing off with both feet, simultaneously takes out the ball on his right hand above his head, supporting it with his left front-side. The throwing hand is parallel to the floor. AT main phase the player at the highest point of the jump, due to the extension of the arm and hand, releases the ball. The left hand is removed from the ball at the moment the right hand begins to move. The ball is released approximately at an angle of 60 degrees to the horizontal, and due to the whip of the brush, it is given a reverse rotation. After the ball is released, the player lands on both feet. Free throw. There are various ways to perform: with two hands from the chest; one or two hands from the head; with one hand from the shoulder. Performing a throw, you need to stand at the free throw line, make one or two hits to the floor, take a deep breath and exhale, and while holding your breath, perform a throw. Pulling and kicking the ball. When pulling out, you need to grab the ball with both hands and pull it towards you. Knocking the ball out of the opponent's hands is carried out by moving the brush from above or below. Holding the ball carrier. It can be performed in various game situations:- When transferring.
While maintaining distance, the defender must first of all block a direct pass behind his back with his hands. At the time of the transfer, the defender, actively working with his hands, blocks the possible paths of the ball. If the dribble is over, the defender closely guards the attacker, preventing the ball from being passed. Against a dribbling attacker, the defender maintains distance by trying to close the direct path to the basket. When dribbling the ball.
The defender, retreating, tries to stop the leader, pushing him to the sideline, and suddenly knock the ball out with the closest hand to the attacker. When thrown into the basket.
The defender quickly approaches the attacker and, being sideways in relation to the attacker, straightening his arm of the same name, jumps to hit the ball on takeoff. If the attacker dribbles the ball to throw it into the basket, the defender, moving nearby, covers the ball in a jump with the nearest hand. free throw
is taken from the free-throw line without interference. Here you can apply various methods of throws. It is best to use your favorite standing shot when taking a free throw. The thrower's feet are positioned behind the free-throw line shoulder-width apart, feet parallel or one foot forward.
2. Football.
2.1. Meaning.
Football - a sports team game with a ball, one of the most popular in the world. It is played on all continents by both men and women. The popularity of this sports game among schoolchildren is well known. Systematic football exercises have a comprehensive effect on the body. The functional activity of the body is improved, proper physical development is ensured, physical qualities are developed (speed, coordination and speed-strength abilities, endurance). Playing football contributes to the development of a number of positive skills and character traits (the ability to subordinate personal interests to the interests of the team, mutual assistance, respect for peers who are partners or rivals in the game, conscious discipline, activity, a sense of responsibility).
2.2. Story.
The name of the game comes from the English words "foot" - foot and "bol" - ball. It is known that the "kick ball" appeared in England over a hundred years ago. However, the origins of modern football go back to the distant past, its features are found in various ball games that were known even before our era in countries Ancient East. In England, they found the most perfect for those times and not outdated to this day, a circular form of football competitions (when each team plays with each other). The first football club appeared in the British Isles - Sheffield United (1855). Unlike other sports, football is the most conservative. The rules of the game haven't changed much. from 1863 but they did not contain two very significant provisions, without which modern football is unthinkable: a 11-meter free kick, called penalty , and judges in the field. In the old days, he directed the actions of the players from the stands. In 1904 The International Federation of Football Associations was formed FIFA. Today it is the world's largest international sports organization. In a programme Olympic Games football appeared in 1900 and the first World Cup took place in 1930 world championships have been held since then regularly every 4 years in the interval between the Olympic Games. In Russia, football began to develop from the end of the century before last. In 1898 in St. Petersburg the first friendly match took place. Russian Championship was held in 1912 . in the same year, the Russian team took participation in the Olympic Games in Stockholm . Regularly since 1936 are held national championships and cups. Our footballers have twice become Olympic champions at the Olympic Games; in Melbourne in 1965 and in Seoul in 1988 in 1960 the USSR national team won gold medals at the European Championship. Three football players of the USSR national team - goalkeeper L. Yashin, forwards O. Blokhin, I. Belanov were named the best football players in Europe in different years. Glorious pages in the annals of football were written by the capital clubs Spartak, CSKA, Dynamo, Torpedo and wonderful players - the Starostin brothers, K. Beskov, V. Ivanov, I. Netto, G. Fedotov, R. Dasaev and many others .
Basic rules of the competition.
- The game starts in the center of the field. From the center of the field, it resumes after a goal is scored. The ball is considered to be kicked into the goal if it completely crossed the goal line between the posts and under the crossbar and if a player of the attacking team did not intentionally bring in, throw in or push it into the goal with his hand.
Football safety rules.
Before the start of football lessons or competitions, it is necessary to wear a sports uniform and sports shoes with non-slip soles that are appropriate for the season, weather and venue. The serviceability and reliability of sports equipment and equipment is checked.
During lessons or competitions, you must:
- Strictly follow the rules of conduct and competition rules. All actions should be performed only at the command of the teacher, coach, judge. Avoid collisions with teammates or opponents, avoid pushing and hitting their arms and legs. If you feel unwell, stop exercising and report it to the teacher, coach or judge.
2.5. Mastery of motor actions.
Movement technique. To improve the technique of movement, stops, turns, various outdoor games and relay races without a ball and with a ball are used. Hitting a rolling ball with the outer part of the lift. When hitting a receding rolling ball, the supporting leg is placed behind the ball, if the ball moves towards - in front of the ball, so that the ball at the moment of impact is in the same position as when hitting a stationary ball. Hitting a flying ball with the inside of the foot. The kick with the inside of the foot is one of the most used in the game, it is used when defending one's own goal, passing and scoring a goal. When hitting a flying ball from the side, the torso should be tilted towards the supporting leg. Hitting a flying ball with the middle part of the lift. At the beginning of the study of the strike with the middle part of the rise from the flight, the exercises of the initial stage of studying this strike are repeated. After that, they move on to hitting the flying ball. Toe hit. The toe kick is not used very often in the game. Basically, this technique is used when knocking the ball from the opponent, when in the game episode you need to push the ball, playing ahead of the curve, and when there is no time to hit the ball in another way. It is used only by those players who either do not own the main types of impact, or are forced to resort to it in a special game situation. The technique of kicking with a toe almost completely coincides with the technique of striking with the middle of the rise. The difference is in the different position of the foot. When hitting with a toe, the foot is pulled back so that the toe at the moment of impact is directed towards the center of the ball. When studying a blow with a toe, the same exercises are used as when studying a blow with the middle of the rise. A strike with the middle of the forehead in place. You can make the necessary passes with your head, knock the ball out of the danger zone near the goal, perform accurate and dangerous shots at the goal. Headbutts are performed without a jump, in a jump and in a fall. The strike with the middle of the forehead is the most accurate, since the area of contact with the ball is large and some displacements in the application of the strike do not change the direction of the ball. Throw-in from the sideline . If the ball during the game completely goes over the side line (on the ground or in the air), it must be thrown in with your hands from the place where it went over the line. At the time of the throw-in, the players of the attacking team can be located anywhere on the football field, even at the goal of the opposing team, without risking being in an offside position. This technique is performed from a place, from a run and in the fall. The player taking the throw-in must be facing the field behind or on the line with both feet touching the ground. The ball is thrown with two hands over the head. Dribbling the ball in different directions and at different speeds with passive resistance from the defender. During the game, this technique is used by all players on the field. Therefore, it is recommended to use various exercises, relay races and outdoor games related to dribbling. The direction and nature of the strokes on the ball when dribbling depends on various conditions, on the intentions of the player in possession of the ball, and on the environment on the football field. Fake moves (feints) constitute a group of techniques that are performed in single combat with the enemy. They are used to beat the opponent. In the technique of performing deceptive movements, two main phases are distinguished: a false movement, designed to mislead the opponent, and a true movement. The most accessible for training are feints to "hit" and "stop" the ball. Stopping the dropping ball with the inside of the foot. When stopping a ball falling from above, the practitioner is positioned sideways to the direction of the ball's flight. At the moment the ball stops, he slightly bends the supporting leg and the leg with which he stops the ball at the knee. The leg that stops the ball must be relaxed. The difficulty of performing this technique lies in determining the place where the ball lands (behind the supporting leg). Therefore, you need to perform a series of movements to come to the starting position to stop the ball.3. Volleyball
3.1. Meaning.
Volleyball is a sports game that is very popular among young people. Volleyball contributes to the development of many physical abilities: the strength of the arms and shoulder girdle, jumping ability, speed of reaction, coordination of movements in space and time. Volleyball is considered one of the most accessible sports, players with various physical data, both short and tall, can prove themselves in it. In Western countries, beach volleyball (2 x 2) is very popular, in last years European and world championships are held in this sport, and it is included in the program of the Olympic Games. This game is also developing in our country.3.2. Story.
Volleyball began to develop in the USA since 1895
. The founder of this game was the pastor William Morgan -
college teacher in the city Holyoke.
It was proposed to give the game the name "volleyball", which in English means "flying ball" (from "wills" - to hit on the fly and "bol" - the ball). In 1900
The first rules of volleyball were adopted. In 1947
The International Volleyball Federation was founded (FIVB),
and the game has become widespread in many countries around the world. Our athletes in 1935
. took part in the first international meeting with Afghan athletes. Since 1949
. World Championships in volleyball among men's teams began to be held, and with 1952
. - among the women's teams. Already at the first championship, our athletes became winners, and the athletes became European champions in the same year. Since then, our athletes have always taken the highest places in the international arena. Volleyball was included in the program of the Olympic Games for the first time in 1964 in Tokyo.
Volleyball players of the USSR national team and volleyball players of Japan won gold medals at this Olympics. During the time during which volleyball is included in the program of the Olympics, our volleyball players and volleyball players became Olympic champions seven times, 22 athletes (8 men and 14 women) became two-time Olympic champions. I. Ryskal won the most Olympic medals of various denominations in this sport - four awards: two gold and two silver. In 1993
became an Olympic sport Beach volleyball.
3.3. Basic rules for the competition.
Volleyball - a sports game of two teams, 6 people each. It is held on a flat area measuring 18 x 9 m, a rope net 1 meter wide and 9.5 meters long is stretched across the platform above the middle line. The net is attached to the pillars or wall behind the site, the height of the upper edge of the net for boys and boys 13-14 years old is 2 m 30 cm, for girls 2 m 10 cm. The ball should have a circumference of 640 - 660 mm and weigh 260 - 280 g.- Players are positioned on the court as follows: three closer to the net and three near the back line.
- The game begins with the serve of the player standing behind the court line. The serving player throws up the ball and with one hand hits the ball towards the opponent. The serve is considered to be completed if the player, having tossed the ball, touched it with his hand.
- Each team must hit the ball in no more than three strokes, without letting it fall to the ground.
- The same player is not allowed to touch the ball 2 times in a row.
- A simultaneous touch by two players of the same team counts as 2 hits. If the ball in these cases flies over the net, then the team that made the mistake loses the serve or loses a point.
- If the ball touches tree branches, ceiling, projectiles, it is considered out of the game. A team for such a kick is counted as a fault.
- The ball is considered lost:
To win a game, a team must score 25 points, with a minimum gap of 2 points. If the score is equal (24:24, 25:25), the game continues until the advantage of 2 points is reached (26:24, 27:25, etc.). in the deciding set, the game continues to 15 points, with a minimum difference of 2 points. After one of the teams scores 8 points, the teams change sides, keeping the same lineup. The team that wins the first three games (3:0, 3:1, 3:2) wins.
3.4. Volleyball safety rules.
Before the start of volleyball lessons or competitions, it is necessary to put on a sports uniform and sports shoes with non-slip soles that are appropriate for the season, weather and venue. All jewelry must be removed and fingernails must be cut short. The serviceability and reliability of sports equipment and equipment is checked, the floor of the sports ground must be dry. During lessons or competitions, you must:
3.5. Mastery of motor actions.
Racks and movements. The most convenient stance in preparation for receiving a serve or a high ball flying through the net is medium, before passing through the net - high. Usually in the stance one leg is forward or the feet are parallel. In the standing position, the player is either stationary or shifts from foot to foot in anticipation of the ball. A volleyball player moves in the game with a regular step, side step, run, jump, jump. Usually the move ends with taking a stance and then performing a ball hold. Passing the ball. Passing the ball with two hands from above is one of the main elements of the technique, which makes it possible to perform various exercises, as well as play over the net. It is necessary to have time to take a stable starting position, then unbending the legs and arms, with a jerky touch of the fingertips, give the desired direction. The meeting of hands with the ball occurs above the face somewhat in front. Particular attention should be paid to the location of the hands and fingers when in contact with the ball. Passing the ball at the net. Pay attention to the timely exit under the ball flying towards and maintaining a stable balance at the time of the transfer. Downward direct delivery of the ball. The game starts with a serve. The easiest way to serve is the bottom straight line. In the initial position, the torso is tilted forward, the right hand is retracted down and back during the swing, the left hand holds the ball at the level of the belt. The left hand, slightly pushing the ball up, quickly retracts down, while the right hand, moving down and forward, hits the ball. The ball must go over the net. The arm is straightened at the elbow joint, the palm is tense. You should not toss the ball high and do not straighten the body, especially "throw" it back. Submission acceptance. This is the most important technique, the quality of which determines the further development of any game episode. Most often, the serve is taken from below with two hands. You need to take a position in front of the ball. The legs are bent at the knee joints, the torso is slightly tilted forward, straight arms with closed hands are directed forward and down, the touch of the ball falls on the lower part of the forearms. The ball is taken on the forearms, closer to the hands, the legs and torso are straightened. At the moment you touch the ball, you need to bend your arms at the elbows. The ball, after receiving, must fall in its own field within 2 m from the net, so that a good pass along the net can be made to a partner who sends the ball over the net with a third touch. In play, the ball sometimes hits the net. If it was not the third touch, then you can apply the technique from below. The ball can be received with one hand. Hitting the ball with a fist at the net. It is usually difficult for a player standing close to the net to make a correct top pass, especially when the ball is directed from deep in the court. He may also make a mistake when trying to out-ball the net. To avoid these mistakes, you need to use the fist to hit the ball. This technique can be performed in the support position and in the jump. Direct striker. In this case, you need to coordinate the run-up with the movement of the ball.
4. Handball
4.1. Meaning.
Handball is an interesting, dynamic and exciting game. It contributes to the development of the most important motor abilities in schoolchildren: strength, speed, endurance, dexterity, flexibility, coordination of movements. One of the main advantages of handball is its simplicity.
4.2. Story.
In 1898 year in a Danish city Odrup gymnasium teacher Holger Nielsen introduced the game with the ball in physical education classes, developed the rules and called it "handbold" (in Danish "haand" - hand, "bold" - ball). The game was played by 11 players on each team. Germany was another center for the development of the game, where in 1890 Konrad Koch invented the game with the ball, which was called "ruffball". In the 20s. In the twentieth century, a new version of the game appeared, which laid the foundations of modern handball. An official division of handball was made 11:11 and 7:7. the latter option was further developed in many countries of the world, it was included in the program of the 1972 Olympic Games in Munich , and the 11:11 option has ceased to exist. The International Handball Federation (IHF) was founded in 1946 year. AT 1976 For the first time in the history of this sport, the men's and women's teams of the USSR became the winners of the competitions at the Olympic Games in Montreal. For the entire time this sport entered the Olympics program, our team achieved “golden” success four times (twice in 1976, in 1980 and 1992). our athletes L. Bobrus, N. Timoshkina, Z. Turchina became Olympic champions twice.4.3. Competition rules.
The game is played on a rectangular area measuring 20 x 40 m. Goals are set on the front line - 2 x 3 m. Two teams compete, 7 players each, including the goalkeeper. The goal of the game is to score as many goals as possible against the opponent. The ball for the game must be up to 60 cm in circumference, weighing 425 to 475 grams. The match consists of two halves of 30 minutes each, with a 10-minute break for adults and a 25-minute break for junior teams (12-16 years old). The player is allowed:
- throw, catch, stop, push or hit the ball using the hands, arms, head, torso; hold the ball for no more than three seconds, take no more than three steps with the ball.
4.4. Safety rules for handball.
Before starting lessons or handball competitions, it is necessary to wear a sports uniform and sports shoes with non-slip soles that are appropriate for the season, weather and venue. All jewelry must be removed and fingernails must be cut short. The serviceability and reliability of sports equipment and equipment is checked, the floor of the sports ground must be dry. During lessons or competitions, you must:
- Strictly follow the rules of conduct and competition rules; All actions should be performed only at the command of a teacher, coach or judge; If you feel unwell, stop exercising and inform the teacher, coach or judge about it;
IX. To a person - about a person.
In man 206 bones . His body reacts to sports loads by thickening the cortical layer of the bones, and as a result, their mechanical strength increases. He also has over 400 muscles . The muscular apparatus makes up an average of 40 percent of a person's weight. Developed muscles not only shape a person physically and contribute to the normal functioning of all vital organs. It also makes a person confident in his abilities and strength, ensures his vitality. Muscle mass changes with age. At five years old - 32.6 percent of body weight, at 17 years old - up to 44.2 percent. Sports activities actively influence the growth of muscle mass. In athletes, the musculature is half the body weight or more. muscles permeated with a dense network of blood vessels. Oxygen and nutrients flow through these life-giving streams; they also remove metabolic products. Sports activities increase the number of blood vessels. And the more provided the muscles with blood, the higher their performance, the greater the load the body can withstand in terms of voltage and time. There are five main muscle groups that ensure success in most life situations.
- Group #1
–
abdominal muscles.
This is perhaps the main muscle group that is directly related to health - it stabilizes the position of the internal organs and, as it were, protects the liver, stomach, and spleen from external shocks. These muscles are involved in almost all of our activities. But in everyday life spontaneously (like, for example, legs while walking), the abdominal muscles do not strengthen. So, conscious exercise is needed. A lot of them. The simplest: hold the "corner" on the floor or on the horizontal bar, raising the legs on the crossbar. Group #2
–
long muscles of the back.
Most actions, types of work in humans are directed against gravity, i.e. we often raise something. A well-developed back musculature protects rather vulnerable places from injury - the lower back, spine. Exercises: various inclinations with a load behind the head. Or even simpler: lie on your stomach on the edge of the table and raise your legs to a horizontal position. Group #3 - leg extensors
.
Participate in all movements: running, walking, cycling. The best workout is squats, but on one leg! If a young man can sit down on each leg 25-30 times, he is well trained. Girls can focus on an indicator twice as small. Group number 4 - extensors of the arms
.
The best way to strengthen them is to do push-ups against the bench, off the floor. A self-respecting young man should be able to do push-ups in a handstand near the wall. Group number 5 - pectoralis major muscle
. Almost all movements in the shoulder joints are carried out with her participation. Training: pull-ups on the horizontal bar, dumbbells, kettlebells, the same push-ups.
X. Energy reserves of an athlete
The human body is called an internal combustion engine, which consumes about 4.5 kg of fuel per day in the form of 2 kg of food, 2 kg of liquid and approximately 1 kg of oxygen. One can only wonder how much energy a person can produce on such an amount of "fuel". When an athlete pushes a barbell weighing 125 kg, his muscles work with a power of about 4 horsepower for 0.3 seconds. If sports work continues for a relatively long time, the power drops. Cyclists on special devices within 5 minutes could generate energy of 480 watts, which corresponds to 2/3 hp. But energy increases significantly if the time spent on athletic effort is reduced to an instant. The maximum energy was recorded during high jumps with simultaneous repulsion with both legs. For men, this figure was 5-6 hp, for women - 3.5-4 hp. All this suggests that man has enormous energy potential . Namely, the growth of the ceiling of sports records largely depends on this. Scientists say that even for world records, athletes spend less than half, or even a quarter of the body's energy reserves. But if only everything depended on energy! It is known that the functioning of living systems is associated with the disintegration of the protein structures of which they are composed. The most important intracellular formations - myofibrils in a muscle cell, mitochondria in various cells of the body, the cytoplasm of neurons, liver cell enzymes - are relatively quickly destroyed. Thus, The growth of sports achievements is ensured not only by the potential energy capabilities of athletes, but by the amount of protein structures necessary to convert potential energy into mechanical muscle work. “Fuel” in the form of proteins and oxygen must be constantly thrown into the “furnace” in order to generate energy. There is, however, a difference between the energy work of a sprinter and a stayer. For example: a sprint swimmer can swim 50m without breathing, in stayer events, oxygen “recharging” is necessary. The more fully the body will be enriched with oxygen, the less lactic acid will accumulate in its muscles. An excess of lactic acid makes it difficult, and sometimes completely stops muscular work. The longer an athlete is able to produce maximum energy, the higher his athletic performance. The prolongation of this process is influenced by fitness and sports talent. Experts have noticed that the best energy supply to your body is provided by those who rationally treat the expenditure of protein structures in the process of preparing for competitions. A well-organized training promotes the growth of protein structures, and overtraining drives an athlete into a "pit", leads him to a lethargic, depressed state - and this indicates an immoderate consumption of protein compounds. To get out of the "pit" requires significant strong-willed efforts. But is it necessary to bring yourself to such a state? To overcome the laws of nature at the expense of strong-willed efforts in these cases is not the best and irrational thing. It is more useful to take into account these laws and flexibly manage your training. With regard to energy costs, training volumes and efforts, accurate coaching diagnosis and self-control are especially needed.
Conclusion. Physical culture as a universal value affirms a healthy lifestyle, that is, a way of life that is aimed at preserving and strengthening human health, continuing creative longevity. Therefore, the desire for the ideal of a physically comprehensive and harmoniously developed person, the formation of his ideas and needs for a healthy lifestyle is considered as important guarantors of the physical and spiritual development of the potential of the entire modern society, which determines the further path of its development. Mastering this way of life through regular and versatile physical education allows a person not only to actively resist bad habits and immoral lifestyles, but also successfully solve the problems of self-education and self-development of the individual, effectively learn their physical and spiritual capabilities.
The country needs strong people
Each of us, entering into conscious life, must clearly imagine under what flag of ideas he will go on this great voyage, the winds of what convictions will fill his sails. Russian people know how to really work, really dare and be happy, they also know how to be really, because they believe in their work. The tireless struggle for ideology, courage, an impulse for the future - we must also possess all these qualities in order to increase the wealth of our country. Our country needs us. It will be strong if we are strong. The country needs strong people. Each new day presents us with new requirements. To make these days our best days, we need a clear goal and hard work. And you also need to love your Motherland very much, to feel keenly your responsibility to the country and people. The country and the people give the opportunity to grow, learn, choose the path to your liking. Sooner or later, the time will come to answer for this concern. This time comes for everyone. Ideologically strong, physically hardened should be those on whom the future of our country depends. Physical development takes one of the first places in terms of its importance. Physical education of the younger generation is one of the necessary elements of the general system of youth education, aimed at creating a harmoniously developed person - a citizen of the Russian Federation. Taking care of our own health, we also take care of the good of the country. Because healthy, physically strong people daily make the highest labor contribution in education and science, in factories and factories, in agriculture ... In order to successfully build a new life, one must be able to build oneself.
Motion. We have developed norms of physical activity. For schoolchildren 9-12 years old: exercises 5 x 10 (five times a week for 10 minutes), physical education lessons 2 x 40 (two lessons of 40 minutes each), active changes 5 x 15, 5 x 20, training (independent or in sports sections) - 3x60. The amount of physical activity per week is 12-13 hours. For schoolchildren aged 13-15: physical education lessons 3x40, active breaks - 6x15, 12x20, sports training 3x90, outdoor and sports games in extracurricular activities, walks - 4x60. The amount of physical activity per week is 10-11 hours. For schoolchildren aged 16-17: physical education lessons 2x40, breaks 6x15, 12x20, sports training 3x120. The amount of physical activity per week is 10-12 hours.
Introduction……………………………………………………………………………………..page 2
I. Factors that promote health………………………………………………………………........2
II. The main causes of injuries during physical education…………………..7
III. First aid during physical exercises……………………....7
IV. Self-control………………………………………………………………………………..…...8
V. Purpose and objectives of physical education…………………………………………………………..10
VI. Basic concepts of physical education……………………………………………….....11
VII. The physical qualities of a person. Means and methods of their education…………………….…12
VIII. Sports games……………………………………………………………………………..14 Basketball………………………………………… ………………………………………......14 Football……………………………………………………………………… …………………18 Volleyball…………………………………………………………………………………....21 Handball………… ……………………………………………………………………….....24
IX. To a person - about a person…………………………………………………………………………….25
X. Energy reserves of an athlete……………………………………………………………..28
Conclusion…………………………………………………………………………………….29
Bibliography:
- Velitchenko V.K. Physical education without injuries. - M., 1993. Physical education at school .
- M., 1996-2002. Kudryavtsev V.G., Kudryavtseva Zh.V. Sport: events and fates. M., 1986. Litvinov E.N.., Pogadaev G.I. A textbook on physical culture for students in grades 5-7 - M., 1999. Lyakh V.I., Zdanevich A.A. textbook on physical culture for students in grades 8-9. M., 2006. Muravyov V.A., Sozinova N.A. Safety precautions at physical culture lessons. - M., 2001. Pogadaev G.I. Handbook of a teacher of physical culture. - 2nd ed., M., 2000. Petrov V. K: How to become strong. - M., 1988. Your Olympic textbook .
- M., 1996. Encyclopedic dictionary of a young athlete. - M., 1979.
In all subjects of the Russian Federation, they study according to various programs and methods, but in general they are similar. So in this section you will find all the main textbooks and books on physical culture, which are actively used in our country.
According to the textbooks, annual and quarterly calendar-thematic plans, as well as lesson plans, are compiled.
In all books there are many methods in teaching children. I advise all teachers, if possible, to study these materials, especially young professionals.
I recommend all young professionals, as well as other physical education teachers, to go to the "Literature in Physical Education". Here you will find a lot of useful information for yourself. The entire section is regularly replenished and updated.
This article is devoted to one of the most popular books on physical culture. It's about the book "Programs educational institutions. A comprehensive program of physical education for students in grades 1-11.