Lectures on physical culture
Explanatory note.
The purpose of this manual is to systematize and deepen knowledge on the topics of the course necessary for the student in his Everyday life and activities. When developing lectures, first of all, the requirements of the State Educational Standard were taken into account, as well as many years of research on issues of interest. The manual reflects the significant need of society for issues of formation, preservation and health promotion. The author sought to create a manual useful not only for studying, but also for understanding life’s difficulties and possible ways their permissions. All presented material consists of several lecture topics intended for study and public discussion in seminar classes.
In preparation teaching aid Various sources were used, primarily textbooks published on this discipline, as well as the works of leading scientists in the field of physical education.
TOPIC 1
^ PHYSICAL EDUCATION IN GENERAL CULTURAL AND PROFESSIONAL TRAINING OF STUDENTS
Content:
Physical culture and sport as social phenomena.
Components of physical culture.
Physical culture in the structure vocational education.
Student physical culture.
Professional orientation of physical education.
Organizationally - legal foundations of physical culture and sports.
Value orientations and attitudes of students towards physical education.
Basics of organizing physical education.
The concept of “culture” can be defined as the degree to which an individual’s potential capabilities are revealed in various fields of activity. Culture is represented in the results of human material and spiritual activity; he learns the culture recorded in spiritual and material values, acts in the social environment as a bearer of cultural values, creates new values necessary for the development of the culture of subsequent generations.
^ 1. Physical culture and sport as social phenomena
Physical Culture - part of universal human culture. Physical Culture - an organic part of universal human culture, its special independent area. At the same time, this is a specific process and result of human activity, a means and method of physical improvement of the individual. Physical culture influences the vital aspects of an individual, received in the form of inclinations that are transmitted genetically and develop in the process of life under the influence of upbringing, activity and environment. Physical culture satisfies social needs in communication, play, entertainment, and in some forms of personal self-expression through socially active useful activities.
At its core, physical culture has expedient motor activity in the form of physical exercises that allow one to effectively develop the necessary skills and abilities, physical abilities, and optimize health and performance.
Physical culture is represented by a set of material and spiritual values. The first includes sports facilities, equipment, special equipment, sports equipment, and medical support. The latter include information, works of art, various sports, games, sets of physical exercises, ethical standards governing human behavior in the process of physical education. - sports activities, etc. And in developed forms, physical culture produces aesthetic values (physical education parades, sports - demonstration performances, etc.).
The result of activities in physical culture is physical fitness and the degree of perfection of motor skills, a high level of development of vital forces, sports achievements, moral, aesthetic, and intellectual development.
So, physical culture should be considered as a special kind of cultural activity, the results of which are useful for society and the individual. In social life in the system of education, upbringing, in the sphere of labor organization, everyday life, healthy recreation, physical culture manifests its educational, educational, health, economic and general cultural significance, contributes to the emergence of such a social movement as the physical culture movement, i.e. joint activities of people to use, disseminate and enhance the values of physical culture.
^ Sport is a phenomenon of cultural life
Sport - part of physical education. In it, a person strives to expand the boundaries of his capabilities, this is a huge world of emotions generated by successes and failures, the most popular spectacle, an effective means of educating and self-education of a person, it contains the most complex process of interhuman relations. Sport - This is the competitive activity itself and special preparation for it. He lives by certain rules and norms of behavior. It clearly manifests the desire to win, to achieve high results, requiring the mobilization of a person’s physical, mental and moral qualities. Therefore, they often talk about the athletic character of people who successfully demonstrate themselves in competitions. Satisfying many human needs, sports become a physical and spiritual necessity.
^ 2. Components of physical education
Physical education. Included in the education and upbringing system, starting from preschool institutions, it characterizes the basis of people’s physical fitness - acquisition of vital motor skills and abilities, diversified development of physical abilities. Its important elements are the “school” of movement, the system of gymnastic exercises and the rules for their implementation, with the help of which the child develops the ability to differentially control movements, the ability to coordinate them in different combinations; a system of exercises for the rational use of forces when moving in space (basic methods of walking, running, swimming, skating, skiing, etc.), when overcoming obstacles, in throwing, in lifting and carrying heavy objects; “school” of the ball (playing volleyball, basketball, handball, football, tennis, etc.).
Physical development - this is a biological process of formation, changes in the natural morphological and functional properties of the body during a person’s life (length, body weight, chest circumference, vital capacity of the lungs, maximum oxygen consumption, strength, speed, endurance, flexibility, agility, etc.).
Physical development is manageable. With the help of physical exercise, various sports, balanced nutrition, breastfeeding and rest, you can change the above indicators of physical development in the required direction. The basis for managing physical development is the biological law of exercise and the law of the unity of the forms and functions of the body. Meanwhile, physical development is also determined by the laws of heredity, which must be taken into account as factors that favor or, on the contrary, hinder the physical improvement of a person. The process of physical development also obeys the law of age gradation. Therefore, it is possible to intervene in this process in order to control it only taking into account the characteristics and capabilities of the body at different age periods: formation and growth, the highest development of forms and functions, aging. In addition, physical development is associated with the law of unity of the organism and the environment and depends on human living conditions, including the geographical environment. Therefore, when choosing means and methods of physical education, it is necessary to take into account the influence of these laws.
Physical development is closely related to human health. Health acts as a leading factor that determines not only the harmonious development of a young person, but also the success of mastering a profession, the fruitfulness of his future professional activity, which constitutes overall well-being in life.
Thanks professionally - applied physical culture creates the prerequisites for successful mastery of a particular profession and effective performance of work. In production, these are introductory gymnastics, physical education breaks, physical education minutes, after-work rehabilitation exercises, etc. The content and composition of the means are professional - applied physical culture, the order of their application are determined by the characteristics of the labor process. In conditions of military service, it acquires the features of a military - professional physical culture.
Wellness - rehabilitation physical culture. It is associated with the targeted use of physical exercise as a means of treating diseases and restoring body functions that are impaired or lost due to diseases, injuries, overwork and other reasons. Its variety is therapeutic physical culture, which has a wide range of means and methods ( physiotherapy, dosed walking, running and other exercises) associated with the nature of diseases, injuries or other dysfunctions of the body (overexertion, chronic fatigue, age-related changes, etc.). Its means are used in such modes as “gentle”, “tonic”, “training”, etc., and the forms of implementation can be individual sessions-procedures, lesson-type classes, etc.
Background types of physical culture. These include hygienic physical culture, included in the framework of everyday life (morning exercises, walks, other physical exercises in the daily routine, not associated with significant stress) and recreational physical culture, the means of which are used in active recreation (tourism, sports and recreational entertainment ). Background physical culture has an operational impact on the current functional state of the body, normalizing it and contributing to the creation of a favorable functional “background” of life. It should be considered as a component healthy image life. It is especially effective in combination with other components of physical education, and above all with basic one.
The following means of physical culture are used: physical exercises, natural forces of nature (sun, air and water, their hardening effects), hygienic factors (personal hygiene - daily routine, sleep hygiene, diet, work, body hygiene, sportswear, shoes, places of exercise, giving up bad habits). Their complex interaction provides the greatest healing and developmental effect.
^ 3. Physical culture in the structure of vocational education
Physical Culture - the basis of the socio-cultural existence of an individual, the fundamental modification of his general and professional culture. As an integrated result of education and professional training, it manifests itself in a person’s attitude to his health, physical capabilities and abilities, in his lifestyle and professional activities and appears in the unity of knowledge, beliefs, value orientations and in their practical implementation.
Physical culture acts as an integral quality of the individual, as a condition and prerequisite for effective educational - professional activity, as a general indicator of the professional culture of a future specialist and as a goal of self-development and self-improvement. It characterizes the free, conscious self-determination of an individual who, at different stages of life development, chooses from a variety of values and masters those that are most significant to her.
^ 4. Student physical education
The motivational-value component reflects an actively positive emotional attitude towards physical culture, a formed need for it, a system of knowledge, interests, motives and beliefs that organize and direct the volitional efforts of the individual, cognitive and practical activities to master the values of physical culture, a focus on a healthy lifestyle, physical improvement.
A person’s horizons in the field of physical education are determined by knowledge. They can be divided into theoretical, methodological and practical. Theoretical knowledge covers the history of the development of physical culture, the patterns of the human body in motor activity and the performance of motor actions, physical self-education and self-improvement. This knowledge is necessary for explanation and is related to the question “why?” Methodological knowledge provides the opportunity to get an answer to the question: “how to use theoretical knowledge in practice, how to self-learn, self-develop, self-improve in the field of physical education?” Practical knowledge characterizes the answer to the question: “how to effectively perform this or that physical exercise or motor action?”
Knowledge is necessary for self-knowledge of an individual in the process of physical education and sports activities. First of all, this relates to self-awareness, i.e. awareness of oneself as an individual, awareness of one’s interests, aspirations, experiences. The experience of various emotions that accompany self-knowledge shapes the attitude towards oneself and forms the self-esteem of the individual. It has two sides - content (knowledge) and emotional (attitude). Knowledge about oneself correlates with knowledge about others and with the ideal. As a result, a judgment is made about what the individual is doing better and what is worse than others, and how to live up to the ideal. Thus, self-esteem - this is the result of comparative knowledge of oneself, and not simply a statement of existing possibilities. In connection with self-esteem, personal qualities such as self-respect, vanity, and ambition arise. Self-esteem has a number of functions: comparative knowledge of oneself (what am I worth); prognostic (what can I); regulatory (what should I do in order not to lose self-respect, to have mental comfort). The student sets goals of a certain difficulty, i.e. has a certain level of aspirations, which must be adequate to its real capabilities. If the level of aspirations is underestimated, then this can hinder the individual’s initiative and activity in physical improvement; an overestimated level can lead to disappointment in classes and loss of faith in one’s abilities.
Beliefs determine the direction of a person’s assessments and views in the field of physical culture, encourage her activity, and become the principles of her behavior. They reflect the student’s worldview and give his actions special significance and direction.
Physical education needs - the main motivating, directing and regulating force of individual behavior. They have a wide range: the need for movement and physical activity; in communication, contacts and spending free time with friends; in games, entertainment, relaxation, emotional release; in self-affirmation, strengthening the position of one’s self; in cognition; in aesthetic pleasure; in improving the quality of physical education - sports activities, comfort, etc. Needs are closely related to emotions - experiences, sensations of pleasant and unpleasant, pleasure or displeasure. Satisfaction of needs is accompanied by positive emotions (joy, happiness), dissatisfaction - negative (despair, disappointment, sadness). A person usually chooses the type of activity that best satisfies the need and receives positive emotions.
The system of motives that arises on the basis of needs determines the orientation of the individual, stimulates and mobilizes him to be active. The following motives can be distinguished:
♦ physical improvement, associated with the desire to accelerate the pace of one’s own development, to take a worthy place in one’s environment, to achieve recognition and respect;
♦ friendly solidarity, dictated by the desire to be with friends, communicate, cooperate with them;
♦ obligations associated with the need to attend physical education classes and fulfill the requirements of the curriculum;
♦ rivalry, which characterizes the desire to stand out, to assert oneself in one’s environment, to achieve authority, to raise one’s prestige, to be the first, to achieve as much as possible;
♦ imitation, associated with the desire to be like those who have achieved certain successes in physical education and sports activities or have special qualities and advantages acquired as a result of activities;
♦ sporty, defining the desire to achieve any significant results;
♦ procedural, in which attention is focused not on the result of the activity, but on the process of the activity itself;
♦ gaming, serving as a means of entertainment, nervous relaxation, relaxation;
♦ comfort, which determines the desire to engage in physical exercise in favorable conditions, etc.
Interests are also important in encouraging students to engage in physical education and sports. They reflect a person’s selective attitude towards an object that has significance and emotional appeal. When the level of perceived interest is low, emotional appeal predominates. The higher this level, the greater the role played by objective significance. Interest reflects human needs and the means to satisfy them. If a need causes a desire to possess an object, then interest - to meet him.
In the structure of interest, there are emotional components, cognitive and behavioral components. The first is due to the fact that a person always experiences some kind of feelings in relation to an object or activity. Its indicators can be: pleasure, satisfaction, magnitude of need, assessment of personal significance, satisfaction with the physical self, etc. The second component is associated with awareness of the properties of the object, understanding of its suitability for satisfying needs, as well as with the search and selection of means necessary to satisfy the emerging need . Its indicators can be: conviction in the need for physical education and sports, awareness of the individual need for exercise; a certain level of knowledge; the desire for knowledge, etc. The behavioral component reflects the motives and goals of the activity, as well as rational ways to satisfy the need. Depending on the activity of the behavioral component, interests can be realized or unrealized. Free choice physical education - sports activities indicate that a person has a conscious, active interest.
Interests usually arise on the basis of those motives and goals of physical education and sports activities that are related to:
♦ with satisfaction with the process of classes (dynamism, emotionality, novelty, variety, communication, etc.);
♦ with the results of classes (acquisition of new knowledge, skills, mastery of various motor actions, testing oneself, improving results, etc.);
♦ with the prospect of training (physical perfection and harmonious development, development of personal qualities, health promotion, improvement of sports skills, etc.).
If a person does not have specific goals in physical education - sports activity, then he does not show interest in it.
Relationships set subject orientation and determine the social and personal significance of physical culture in life. Actively allocated - positive, passive - positive, indifferent, passive - negative and active - negative attitude. When active - positive attitude are clearly expressed physically - sports interest and determination, deep motivation, clarity of goals, stability of interests, regularity of classes, participation in competitions, activity and initiative in organizing and conducting physical education - sporting events.
A passive-positive attitude is characterized by vague motives, vagueness and vagueness of goals, amorphous and unstable interests, episodic participation in physical education. - sporting events. Indifferent attitude - this is indifference and indifference, motivation in this case is contradictory, goals and interests in physical education - There are no sports activities. Passively - a negative attitude is associated with the hidden negativism of some people towards physical culture and sports; for such people they do not have any meaning. An actively negative attitude manifests itself in open hostility and outright resistance to physical exercise, which for such individuals has no value.
Value orientations express the totality of a person’s attitudes towards physical culture in life and professional activity.
Emotions - the most important component of value orientations, most deeply characterizing their content and essence. With the help of emotions, the following are expressed: pleasure, satisfaction, the magnitude of the need, assessment of personal significance, satisfaction with the physical self. Due to the fact that emotions have varying degrees of expression, duration of occurrence and awareness of the reasons for their manifestation, we can distinguish: moods (weakly expressed stable emotional states) ; passion (quickly arising, persistent and strong feeling, for example, for sports); affect (a quickly arising short-term emotional state caused by a particularly significant stimulus and always violently manifested, for example, when winning) emotions have the property of contagion, which is very important when doing physical education - sports activities.
Volitional efforts regulate the behavior and activities of the individual in accordance with the goals set, decisions taken. Volitional activity is determined by the strength of the motive: if I really want to achieve a goal, then I will show more intense and longer volitional effort. Volitional effort is directed by reason, moral feeling, moral convictions. Physical education - Sports activity develops volitional qualities: perseverance in achieving a goal, which manifests itself through patience and perseverance, i.e. the desire to achieve a goal that is distant in time, despite the obstacles and difficulties that arise; self-control, which is understood as courage, as the ability to complete a task, despite the emerging feeling of fear, fear; restraint (control) as the ability to suppress impulsive, thoughtless, emotional reactions; composure (concentration) as the ability to concentrate attention on the task at hand despite the interference that arises. Volitional qualities include decisiveness, characterized by the minimum time to make a decision in a situation that is significant for a person, and initiative, which is determined by taking responsibility for the decision made.
Thus, in the process of physical education, there is an impact not only on the biological basis of the individual, but also on its biosocial integrity. Therefore, it is impossible to judge a person’s physical culture based only on the development of his physical capabilities, without taking into account his thoughts, feelings, value orientations, direction and degree of development of interests, needs, and beliefs.
Physical culture and sports as a means of preserving and strengthening the health of students, their physical and sports improvement
By mastering and actively using a variety of physical exercises, a person improves his physical condition and preparedness, and improves physically. Physical perfection reflects such a degree of physical possibility of a gay person, her plastic freedom, which allows her to most fully realize her essential strengths, successfully take part in the types of social and labor activities necessary for society and desirable for her, strengthen her adaptive capabilities and growth on this basis of social recoil. The degree of physical perfection is determined by how solid a basis it represents for further development, to what extent it is “open” to new qualitative changes and creates conditions for transferring the personality to a different, more perfect quality.
Physical improvement can rightfully be considered as a dynamic state that characterizes the individual’s desire for holistic development through a chosen sport or physical education. - sports activities. This ensures a choice of means that most fully corresponds to its multifunctional and social - psychological characteristics, the disclosure and development of her individuality. That is why physical perfection is not just a desirable quality of a future specialist, but a necessary element of his personal structure.
Physical education - sports activities in which students are involved - one of the effective mechanisms for merging public and personal interests, forming socially necessary individual needs. Its specific core is relationships that develop the physical and spiritual spheres of the individual, enriching it with norms, ideals, and value orientations. In this case, social experience is transformed into personality properties and its essential forces are transformed into an external result. The holistic nature of such activity makes it a powerful means of increasing the social activity of an individual.
The physical culture of an individual manifests itself in three main directions. In - first, determines the ability for self-development, reflects the individual’s focus “on himself,” which is determined by his social and spiritual experience, ensures his desire for creative “self-construction” and self-improvement. In - secondly, physical culture - the basis of amateur, initiative self-expression of the future specialist, the manifestation of creativity in the use of physical education means aimed at the subject and process of his professional work. IN - third, it reflects the creativity of the individual, aimed at relationships that arise in the process of physical education - sports, social and professional activities, i.e. on others". The richer and wider the circle of connections of the individual in this activity, the richer the space of its subjective manifestations becomes.
^ 5. Professional orientation of physical education
Professional orientation of physical culture - it is the foundation that unites all its other components.
The criteria by which one can judge the formation of a person’s physical culture are objective and subjective indicators. Based on them, it is possible to identify the essential properties and extent of manifestation of physical culture in activity. These include:
♦ the degree of formation of the need for physical culture and ways to satisfy it;
♦ intensity of participation in physical culture and sports activities (time spent, regularity);
♦ the nature of the complexity and creative level of this activity;
♦ emotional expression - volitional and moral manifestations of personality in physical education - sports activity (independence, perseverance, determination, self-control, collectivism, patriotism, hard work, responsibility, discipline);
♦ degree of satisfaction and attitude towards the activities performed;
♦ manifestation of amateur performance, self-organization, self-education, self-education and self-improvement in physical culture;
♦ level of physical perfection and attitude towards it;
♦ possession of the means, methods, abilities and skills necessary for physical improvement;
♦ consistency, depth and flexibility of scientific learning - practical knowledge in physical education for creative use in physical education practice - sports activities;
♦ breadth of range and regularity of use of knowledge, abilities, skills and experience in physical education - sports activities in the organization of a healthy lifestyle, in educational and professional activities.
Thus, the formation of a person’s physical culture can be judged by how and in what specific form personal attitudes towards physical culture and its values are manifested. The complex system of an individual’s needs and abilities appears here as a measure of mastering the physical culture of society and a measure of creative self-expression in it.
In accordance with the criteria, a number of levels of manifestation of an individual’s physical culture can be distinguished.
The pre-nominal level develops spontaneously. The reasons for it lie in the sphere of consciousness in relation to students and are associated with dissatisfaction with the program offered by teachers, the content of classes and extracurricular activities, its semantic and general cultural potential; complicated interpersonal relationships with the teacher. Students have no need for cognitive activity, and knowledge is manifested at the level of familiarity with the educational material. The connection between physical culture and the formation of the future specialist’s personality and the process of his professional training is denied. A negative or indifferent attitude dominates in the motivational sphere. During classes, such students are passive and reject extracurricular activities. Their level of physical ability may vary.
The nominal level is characterized by an indifferent attitude of students to physical culture and the spontaneous use of its individual means and methods under the influence of classmates, leisure time, emotional impressions of a sports spectacle, television - or film information. Knowledge is limited, unsystematic; The meaning of classes is seen only in strengthening health, partly in physical development. Practical skills are limited to the simplest elements - morning exercises (occasionally), certain types of hardening, active rest; focus - personal. Sometimes students at this level can take part in some types of physical education and sports activities of a reproductive nature at the request of the teacher. The level of health and physical fitness of such students varies widely. In the post-graduate period, they do not show initiative in taking care of their health and physical condition.
Based on potential level - positively conscious attitude of students to physical culture for the purpose of self-improvement and professional activity. They have the necessary knowledge, beliefs, practical skills and abilities that allow them to competently perform a variety of physical education activities. - sports activities under the control and with the advisory assistance of teachers and experienced comrades. Cognitive activity manifests itself both in the sphere of sports entertainment and in the development of scientific - popular literature.
Self-direction. Great importance is attached to emotional communication and self-expression during classes. They use partial physical self-education, guided by personal motives. They are active in public physical education activities only when prompted from outside (teachers, the public, the dean’s office). After graduation, they show physical fitness - sports activity only when in a favorable environment.
The creative level is typical for students who are convinced of the value and necessity of using physical education for the development and realization of individual capabilities. These students have a thorough knowledge of physical education, they have the skills and abilities of physical self-improvement, organizing a healthy lifestyle, using physical education means for rehabilitation in cases of high nervousness. - emotional stress and after illnesses; They creatively introduce physical education into professional activities and family life. After graduating from university, they show initiative in many areas of life.
The boundaries of the selected levels are movable. They indicate the presence of contradictions, the main one of which is the discrepancy between modern requirements for professional - personal development of the future specialist and his real level. And this is driving force development of his physical culture.
6. Organizationally -legal foundations of physical culture and sports
High socially - the economic importance of physical culture and sports required the creation of a legislative framework for this sphere of life. President Russian Federation On April 27, 1993, the “Fundamentals of the legislation of the Russian Federation on physical culture and sports” were signed. This document is aimed at ensuring the comprehensive development of a person, establishing a healthy lifestyle, creating the need for physical and moral improvement, creating conditions for practicing any type of physical culture and sports, organizing professional - applied training, prevention of diseases, bad habits and crimes. The rights of citizens to engage in physical culture and sports (including sports as a profession), to unite in physical education organizations are guaranteed. - health and sports activities, physical education - sports societies, sports federations, associations, clubs and other associations. The state recognizes and supports the Olympic movement in Russia, its activities are coordinated by the Olympic Committee, which is a non-governmental independent organization and officially represents Russia in all events held by the International Olympic Committee.
The physical culture system is aimed at organizing the physical education of the population, taking into account the interests of each person, the requirements of production, education and culture of the peoples of the Russian Federation. The system exists in state and public forms of activity. Physical education in educational institutions and preschool institutions takes place on the basis of state educational programs (at least five hours a week), extracurricular physical education is also used - health and sports work. For students with developmental disabilities, classes are conducted as part of an individual rehabilitation program. Institutions of additional education take part in the physical education of the population: sports schools, sections, clubs and others, extracurricular and extracurricular physical education - health and sports organizations.
Administrations of institutions, organizations, enterprises and associations are obliged to create conditions for employees to exercise their right to engage in physical education, including rehabilitation, professional - applied classes during the working day, post-work recovery, preventive classes, sports - mass work, sports - health tourism. Municipal authorities create conditions for physical education at the place of residence and in places of public recreation. Sanatorium administration - resort institutions, holiday homes and tourist centers are obliged to create conditions for the use of various components of physical culture in the process of recreation and treatment, in order to improve the health of vacationers, prevent and treat diseases. Physical training of military personnel and law enforcement personnel should ensure that they fulfill their military duty and basic official duties. The command creates the necessary conditions for this. The development of physical culture and sports among disabled people is aimed at increasing their physical activity. This is an indispensable condition for their comprehensive rehabilitation and social adaptation. This removes educational institutions, health care institutions, social security institutions and organizations of physical culture and sports.
Health care authorities (state, enterprises, institutions) use physical education as a means of preventing and treating diseases; carry out medical supervision over persons involved in physical education and sports, including sports - health tourism; organize and conduct training and advanced training of healthcare professionals, create centers and points of health improvement and rehabilitation (by means of physical education, diagnostic - consultation points and offices, medical - physical education clinics.
Physical education and sports workers are obliged to comply with safety standards and rules when conducting classes, not to harm the health or damage the honor and dignity of participants and spectators, and not to show cruelty and violence.
To prepare high-class athletes, specialized organizations are created (state, municipal, non-state, including private and public). Citizens have the right to engage in professional sports as athletes or referees. In order to achieve sports results, you cannot use techniques, methods and means that are prohibited in sports by regulatory documents approved by sports organizations and associations.
To professional pedagogical activity in the field of physical culture and sports, persons are allowed who have a standard document on professional education in their specialty, issued by an educational institution, or a permit issued by the state body governing physical culture and sports. Persons with a professional education in the specialty “Physical Culture and Sports” or a medical education are allowed to engage in professional activities in the field of therapeutic physical culture.
^ Humanitarian significance of physical culture
Being at its core a human science discipline, physical culture is aimed at developing a holistic personality, harmonizing its spiritual and physical strengths, activating the readiness to fully realize its essential strengths in a healthy and productive lifestyle, professional activity, in the self-construction of the necessary sociocultural comfortable environment, which is an integral element of the educational space of the university. Humanitarianization of education in the field of physical education means its humanization, the promotion of the student’s personality as the main value of the pedagogical process.
Physical culture directly and indirectly covers such properties and orientations of the individual that allow it to develop in unity with the culture of society, achieve harmony of knowledge and creative action, feelings and communication, physical and spiritual, resolve contradictions between nature and production, work and rest, physical and spiritual. Achieving such harmony by a person provides her with social stability, productive involvement in life and work, and creates mental comfort for her.
Physical culture acts as a sociocultural layer of practice aimed at mastering the natural strengths of students and mediated by their cultural attitude towards their physical capabilities. The development of a student’s physical abilities is considered within the framework of the education process as the development of cultural elements and special personal qualities. Humanitarianization of the educational process emphasizes the enormous role of an individual’s education and its self-worth. Only then can it reach a state in which social and individual processes of self-development, self-education, self-improvement, self-government, and self-determination become possible and necessary. They reflect the most effective and long-term results of physical education education.
^ 7. Value orientations and attitudes of students towards physical education
Values are understood as objects, phenomena and their properties that are necessary for society and the individual as a means of satisfying needs. They are formed in the process of a person’s assimilation of social experience and are reflected in his goals, beliefs, ideals, and interests. They reflect students' ideas about what they want. In the formation of certain values that can satisfy the needs of students, the unity of physical, mental and social development of the individual is manifested.
In the field of physical culture, values according to qualitative criteria can be presented as:
♦ material (conditions of training, quality of sports equipment, benefits from society);
♦ physical (health, physique, motor skills, physical qualities, physical fitness);
♦ socially - psychological (rest, entertainment, pleasure, hard work, team behavior skills, sense of duty, honor, conscience, nobility, means of education and socialization, records, victories, traditions);
♦ mental (emotional experiences, character traits, personality traits and qualities, creative inclinations);
♦ cultural (cognition, self-affirmation, self-esteem, self-esteem, aesthetic and moral qualities, communication, authority).
Value orientations of students are considered as ways by which objects of physical culture are differentiated according to their significance. In the structure of physical education - in sports activity, value orientations are closely related to its emotional, cognitive and volitional aspects; forming the meaningful orientation of the personality. The nature of the direction in the activity itself often depends on what personal meaning the system of certain values has, which determines the effectiveness of the individual’s relationship to the objects for the sake of which this activity is carried out. Some objects can evoke emotional (sensual), others - cognitive, third - behavioral activity.
Research by M.A. Arvisto made it possible to identify three ranks of value orientations of students in physical education - sports activities. Value orientations are presented from the point of view of various components of activity regulation. The emotional component is based on attractiveness, and the rational component is based on usefulness; they complement each other and regulate activities together, although there is a certain inconsistency between them. The table data shows that values associated with the physical self (physical qualities, health, physique), with the functional content of activity (high mobility, physical activity, emotional experiences), with actualization (success, self-expression, self-affirmation), with moral - strong-willed qualities (will, perseverance), with a sense of duty, constitute the main rank. Therefore, in physical education - sports activity, these values must be given special attention so that the orientation towards this activity does not weaken.
^ 8. Basics of organizing physical education
Physical culture performs the following social functions:
♦ transformative - creative, which ensures the achievement of the required level of physical development, preparedness and improvement of the individual, strengthening her health, preparing her for professional activity;
♦ integrative - organizational, characterizing the possibilities of uniting young people into groups, teams, clubs, organizations, unions for joint physical education - sports activities;
♦ projectively - creative, determining the possibilities of physical education - sports activities, during which models are created professionally - personal development of a person, his creative abilities are stimulated, the processes of self-knowledge, self-affirmation, self-development are carried out, the development of individual abilities is ensured;
♦ projectively - prognostic, allowing to expand the erudition of students in the field of physical education, to actively use knowledge in physical education - sports activity and correlate this activity with professional intentions;
♦ value-based - orientation. In the process of its implementation, professional - and personally - value orientations, their use ensures professional self-development and personal self-improvement;
♦ communicatively - regulatory, reflecting the process of cultural behavior, communication, interaction of participants in physical education - sports activities, organization of meaningful leisure, which influences collective moods, experiences, social satisfaction - ethical and emotional - aesthetic needs, maintaining and restoring mental balance, distraction from smoking, alcohol, substance abuse;
♦ socialization, during which the individual is included in the system of social relations to master sociocultural experience and form socially valuable qualities.
Studying the social functions of physical education will allow a deeper understanding of the content of the academic discipline “Physical Education”, recorded in the sample program in accordance with the state educational standard. It is called exemplary because it reflects only the requirements of the “Standard”, but in each university it can be expanded and supplemented, taking into account regional - territorial, sociocultural, climatic factors, as well as the characteristics of training professional personnel, financially - technical conditions.
To achieve the goal of physical education - To form the physical culture of an individual, it is important to solve the following educational, educational, developmental and health-improving tasks:
♦ understand the role of physical culture in the development of the individual and preparing him for professional activity;
♦ know scientifically - practical foundations of physical culture and a healthy lifestyle;
♦ form motivationally - students’ value attitude towards physical education, attitude towards a healthy lifestyle, physical self-improvement and self-education, the need for regular exercise and sports;
♦ master a system of practical skills that ensure the preservation and strengthening of health, mental well-being, development and improvement of psychophysical abilities and personality traits, self-determination in physical culture;
♦ provide general and professional - applied physical fitness, which determines the psychophysical readiness of students for their future profession;
♦ gain experience in the creative use of physical education and sports activities to achieve life and professional goals.
The mandatory minimum of the discipline “Physical Culture” includes the following didactic units, the development of which is provided for by the topics of theoretical, practical and control educational material:
♦ physical education in general cultural and professional training of students;
♦ socially - biological foundations of physical culture;
♦ the basics of a healthy lifestyle and lifestyle;
♦ health systems and sports (theory, methodology and practice);
♦ professionally - applied physical training of students.
Theoretical material forms a worldview system scientifically - practical knowledge and attitude of students towards physical education. This knowledge is necessary to understand the natural and social processes of the functioning of the physical culture of society and the individual, to be able to use them creatively for professional - personal development, self-improvement in order to organize a healthy lifestyle when performing educational, professional and socio-cultural activities.
The practical section of the educational material consists of two subsections: methodology - practical and educational - training The first subsection provides operational mastery of methods and methods of physical education - sports activities for the individual to achieve educational, professional and life goals.
Sample class topics may include:
♦ methodology for drawing up individual physical self-education programs;
♦ methodological foundations of classes with a health, recreational and restorative orientation;
♦ basics of self-massage techniques;
♦ method of corrective gymnastics for the eyes;
♦ mastery of methods for assessing and correcting posture and physique;
♦ methods of self-monitoring of health status, physical development and others, correlated with the content of the relevant topics of lectures.
An important condition for consolidating and improving these methods - repeated reproduction in classroom conditions, in extracurricular physical education - sports activities, at home, on vacation.
Mastering the second academic - The training subsection helps to gain experience in creative practical activities and develop amateur performances in physical culture and sports. The content of the classes is based on the widespread use of knowledge and skills in the use of physical education means, the use of sports and professional - applied physical training to gain individual and collective experience in physical education - sports activities. On them, students learn to regulate their motor activity, maintain the required level of physical and functional fitness during the training period, gain experience in improving the correction of individual physical development, learn to use physical education means for organizing active recreation, preventing general and occupational diseases, preventing injuries, mastering the means professionally - applied physical training. During classes, conditions are created for enhancing the cognitive activity of students in the field of physical education, for the manifestation of their social - creative activity in propaganda, instructor, and judicial activities.
The control section of classes provides operational, current and final information on the degree and quality of mastering theoretical and methodological knowledge - skills, about the state and dynamics of physical development, physical and professional - applied preparedness of students. Operational control creates information about the progress of a specific section or type of educational work. The current one allows you to assess the degree of mastery of a section, topic, type of educational work. The final control (tests, exam) reveals the level of the student’s developed physical culture and self-determination in it through a comprehensive check.
To be admitted to the final certification, you must complete mandatory general physical and professional tests. - applied physical training (not lower than “satisfactory”), provided for during the last semester of study.
Certification is carried out in the form of an oral survey on theoretical and methodological - practical content of the program. A student completing studies in the discipline “Physical Education” must:
♦ understand the role of physical education in human development and specialist training;
♦ know the basics of physical culture and a healthy lifestyle;
♦ have motivation - value attitude and self-determination in physical culture with a focus on a healthy lifestyle.
Physical improvement and self-education, the need for regular exercise and sports are important.
During the final assessment, the final assessment takes into account the student’s level of completion of the practical section of the program.
For practical classes, students are divided into academic departments: basic, special, sports. Distribution is carried out at the beginning of the school year after a medical examination, taking into account health status, gender, physical development, physical and sports readiness, and interests. Students who have not passed a medical examination are not allowed to participate in practical training sessions.
Those who are assigned to the main and preparatory medical groups are enrolled in the main department. Students assigned to a special medical group are enrolled in a special educational department, taking into account the level of their functional state and gender.
Those who, for health reasons, are exempt from practical training for a long period of time are enrolled in a special educational department to master the available sections of the program.
The sports department, consisting of study groups for sports (systems of physical exercises), enrolls students of the main medical group who have demonstrated good general physical and sports readiness and have shown a desire to engage in one of the sports in depth. Students of this department who have high sports qualifications can be transferred to an individual schedule of classes, but with the obligatory completion of credit requirements in a timely manner.
A student can be transferred from one academic department to another at his request only after the successful completion of a semester or academic year. Transfer of students to a special educational department on the basis of a medical report can be made at any time of the academic year.
When taking tests, students who are released from practical classes for a long period of time complete a written thematic test, related to the nature of their disease, and take a test in the theoretical section of the program.
In the physical education of students, various forms of curricular and extracurricular activities are used throughout the entire period of study. Training sessions are conducted in the form:
♦ theoretical, practical, control;
♦ elective methods - practical and educational - training sessions;
♦ individual and individual - group additional classes or consultations;
♦ independent studies on assignment and under the supervision of a teacher;
Extracurricular activities are organized in the form of;
♦ performing physical exercises and recreational activities during the school day;
♦ classes in sports clubs, sections, interest groups;
♦ amateur physical exercises, sports, tourism;
♦ mass recreational, physical education and sports events.
LECTURE COURSE ON PHYSICAL EDUCATION
Introduction
1. Physical culture in social and professional training of students
2. Basics of a healthy lifestyle. Physical culture in ensuring health
2.1. Social aspects of health and healthy lifestyle
2.2. Factors affecting health
2.3. Conditions and lifestyle
2.4. Organization, content and methodology of physical training in health-improving physical culture
2.4.1. General effects of physical training
2.4.2. Principles of physical training
2.4.3. The place of physical education in maintaining and strengthening the health of adults
3. Fundamentals of methods of independent physical exercise.
Self-control during physical education and sports
3.1. Motivation and focus of independent studies
3.2. Forms and content of independent studies
3.3. Features of self-study for women
3.4. Self-study management
3.5. Pulse mode of rational training load for students of student age
3.6. Energy consumption during physical activity of varying intensity
3.7. Self-study hygiene
3.8. Injury prevention
3.9. Self-control during physical education and sports
4. Socio-biological foundations of physical culture
4.1. Basic Concepts
4.2. The human body as a biosystem
4.3. Circulatory system
4.4. Nervous system
4.5. Endocrine system
4.6.Respiration functions
5. Psychophysiological foundations of educational work and intellectual activity. Means of physical culture in regulating performance
5.1. Basic Concepts
5.2. Features of students' educational work
5.3. Formation of professionally important qualities through physical culture, sports and tourism
5.4. Features of students' intellectual activity
6. General physical training in the physical education system
6.1. Education of physical qualities
6.2 Importance of muscle relaxation
6.3.Formation of mental qualities, traits and personality traits in the process of physical education
6.4. Forms of physical exercise
6.5. Structure of the training session
Approximate general physical training program
7. Sports. Individual choice of sports or exercise systems
7.2. Individual choice of sports or exercise systems
7.3. Features of practicing your chosen sport or system of physical exercises
8. Professional applied physical education
8.1. general characteristics PPFP
8.2. Purpose and objectives of professional applied physical training
8.3. Means of professionally applied physical training, fundamentals of methods and forms of training
8.4. Application of PPFP for a specific type of activity
8.6. Development opportunities
Bibliography
PHYSICAL EDUCATION IN SOCIAL AND PROFESSIONAL TRAINING OF STUDENTS
Plan:
1.1. Basic concepts of physical culture and sports
1.2. History of the development of physical culture
1.3. Physical culture of students
1.4. Values of physical culture and sports
Basic concepts of the theory and methodology of physical culture
In the theory of physical culture, such concepts as “physical culture”, “sport”, “non-specialized physical education”, “physical recreation”, “motor rehabilitation”, “physical development”, “physical education”, “physical training” are used. physical exercise" and many others. These concepts are of the most general nature, and specific terms and concepts somehow follow from the definitions of more general categories.
The main and most general of them is the concept of “physical culture”. As a type of culture, in general social terms it represents a vast area of creative activity, both scientific and practical, as well as the results of this activity in creating people’s physical readiness for life. In personal terms, it is a measure and method of a person’s comprehensive physical development.
In both cases, physical culture is of decisive importance not in itself as an area of activity, but its qualitative results, the degree of effectiveness, value, and usefulness for individuals and society. In a broader sense, the effectiveness of this activity can be manifested in the state of physical culture work in the country, in its material, technical, theoretical, methodological and organizational support in specific indicators of the physical development of members of society.
PHYSICAL CULTURE is a type of culture that is a specific process and result of human activity, a means and method for the physical improvement of people to fulfill their social responsibilities.
PHYSICAL EDUCATION - the process of developing the need for physical exercise in the interests of comprehensive personal development, the formation of a positive attitude towards physical education, the development of value orientations, beliefs, tastes, habits, inclinations.
SPORT is a type of physical culture: gaming, competitive activity and preparation for it, based on the use of physical exercises and aimed at achieving the highest results.
It is aimed at revealing reserve capabilities and identifying the maximum levels of functioning of the human body for a given time in the process of motor activity. Competitiveness, specialization, focus on the highest achievements, entertainment are specific features of sport as a type of physical culture.
PHYSICAL RECREATION - a type of physical culture: the use of physical exercises, as well as sports in simplified forms, for active recreation of people, enjoying this process, entertainment, switching from one type of activity to another, distraction from common species labor, household, sports, military activities.
It constitutes the main content of mass forms of physical culture and is a recreational activity.
MOTOR REHABILITATION is a type of physical education: a targeted process of using physical exercise to restore or compensate for partially or temporarily lost motor abilities, treat injuries and their consequences.
This process is carried out comprehensively, under the influence of specially selected physical exercises, massage, water and physiotherapeutic procedures and some other means. This is a restorative activity.
PHYSICAL TRAINING - a type of non-specialized physical education: the process of forming motor skills and developing physical abilities (qualities) necessary for specific professional or sports activities (physical training of a pilot, assembler, steelmaker, etc.)
It can also be defined as a type of general training of an athlete (physical training of a sprinter, boxer, wrestler, etc.).
PHYSICAL DEVELOPMENT is the process of changing the forms and functions of the body either under the influence of natural conditions (nutrition, work, life), or under the influence of the targeted use of special physical exercises.
It is also the result of the influence of these means and processes, which can be measured at a given specific moment (size of the body and its parts, indicators of various motor qualities and abilities, functionality of body systems).
PHYSICAL EXERCISES - movements or actions used to develop physical abilities (qualities), organs and systems, to form and improve motor skills.
On the one hand, it is a means of physical improvement, bodily transformation of a person, his biological, mental, intellectual, emotional and social essence. On the other hand, it is also a method (way) of human physical development. Physical exercises are the main, “end-to-end” means of all types of physical culture, non-specialized physical education, sports, physical recreation and motor rehabilitation.
Conditions and lifestyle
Recently, when it became clear that medicine cannot not only prevent, but also cope with the collapse of pathology that has befallen it, interest in a healthy lifestyle is attracting increasingly close attention from both specialists and the general public. This is not least due to the awareness of the truth and seriousness of the ancient saying: the art of prolonging life is the art of not shortening it.
Now it is becoming increasingly clear that the diseases of modern man are caused primarily by his lifestyle and everyday behavior. Currently, a healthy lifestyle is considered as the basis for disease prevention. This is confirmed, in particular, by the fact that in the USA, a decrease in infant mortality rates by 80% and the mortality rate of the entire population by 94%, an increase in average life expectancy by 85% is associated not with the success of medicine, but with the improvement of living and working conditions and the rationalization of the life of the population. At the same time, in our country, 78% of men and 52% of women lead an unhealthy lifestyle.
In defining the concept of a healthy lifestyle, it is necessary to take into account two starting factors - the genetic nature of a given person and its compliance with specific living conditions.
A healthy lifestyle is a way of life that corresponds to the genetically determined typological characteristics of a given person, specific living conditions and is aimed at the formation, preservation and strengthening of health and the full performance by a person of his socio-biological functions.
In the above definition of a healthy lifestyle, the emphasis is on the individualization of the concept itself, that is, there should be as many healthy lifestyles as there are people. In establishing a healthy lifestyle for each person, it is necessary to take into account both his typological characteristics (type of higher nervous activity, morphofunctional type, predominant mechanism of autonomic nervous regulation, etc.), as well as age, gender and the social environment in which he lives ( marital status, profession, traditions, working conditions, material support, everyday life, etc.). An important place in the initial premises should be occupied by the personal and motivational characteristics of a given person, his life guidelines, which in themselves can be a serious incentive to a healthy lifestyle and to the formation of its content and characteristics.
Let us note a number of key provisions underlying a healthy lifestyle:
1. An active carrier of a healthy lifestyle is a specific person as the subject and object of his life activity and social status.
2. In implementing a healthy lifestyle, a person acts in the unity of his biological and social principles.
3. The formation of a healthy lifestyle is based on a person’s personal and motivational attitude towards the embodiment of his social, physical, intellectual and mental capabilities and abilities.
4. A healthy lifestyle is the most effective means and a method of ensuring health, primary prevention of disease and meeting vital health needs.
Thus, the program and organization of a healthy lifestyle for a given person should be determined by the following basic premises:
1. individual typological hereditary factors;
1. objective social conditions and socio-economic factors;
2. specific living conditions in which family, household and professional activities are carried out;
3. personal and motivational factors determined by a person’s worldview and culture, and the degree of their orientation towards health and a healthy lifestyle.
Quite often, unfortunately, the possibility of preserving and strengthening health through the use of some remedy that has miraculous properties is considered and proposed (physical activity of one kind or another, nutritional supplements, psychotraining, cleansing the body, etc.). Attempts to identify the dominant factor and make it the basis for achieving health have been made for a long time. Thus, Hippocrates considered the physical health of a person to be a specific element in the phenomenon of a “healthy lifestyle” (although he called poor nutrition “the mother of all diseases”), while Democritus considered the spiritual principle to be a priority in a healthy lifestyle. It is obvious that the desire to achieve health through any one means is fundamentally wrong, since any of the proposed “panaceas” is not able to cover the whole variety of interrelations of the functional systems that form the human body, and the connections of the person himself with the nature of everything that is in ultimately determines the harmony of his life and health.
The structure of a healthy lifestyle should represent the fundamental unity of all aspects of the material, everyday, natural, sociocultural and spiritual existence of a person, realized through structural, energy and information channels. These channels for ensuring healthy human life are distinguished by two important features.
Any remedy acts on the human body as a whole, and not on any one particular system. Thus, the structural aspect requires in its implementation the participation of the genetic apparatus of all cells of the body, enzyme systems, digestive system, respiratory apparatus, thermoregulation, etc. The same situation arises regarding the other two channels of ensuring human existence.
1. Any means of supporting life is implemented practically through all three channels. Thus, food carries structural, energetic, and informational potential; movement turns out to be a condition for the activation of plastic processes, regulates the energy flow and carries important information for the body, which ultimately ensures appropriate structural changes.
Thus, a person's lifestyle must take into account; the complexity of the organization of the human body and the diversity of its relationships with its environment, and the person himself must be determined by the following characteristics:
· physical condition determined by homeostatic indicators;
· physical development as a process and result of changes in the formation of natural morphological and functional properties and parametric characteristics of the organism during life;
· physical fitness as an integrative complex component of human physical perfection;
· psychomotor as a process that unites and interconnects the psyche with its expression - muscle movement;
· a complex and diverse mental state, a relatively persistent phenomenon that increases or decreases life activity in the current situation;
· psychological properties of a person’s personality, his appearance as a capable member of society, aware of his role and responsibility in it;
· social formation of reality as a product of social development and as a subject of labor, communication and knowledge, determined by the specific historical conditions of society;
· spirituality as “one of the most important misconceptions of humanity is separation from the material” (according to N. Roerich).
Based on these premises, the structure of a healthy lifestyle should include the following factors:
o optimal motor mode;
o immunity training and hardening;
o rational nutrition;
o psychophysiological regulation;
o psychosexual and sexual culture;
o rational lifestyle;
o absence of bad habits;
o valeological self-education.
In subsequent chapters of the textbook, an analysis of the main of these factors will be given. Here it is necessary to dwell on the last of them - valeological self-education. This is due to the fact that ensuring a healthy lifestyle is only possible if a person himself wants to be healthy. Indicative in this regard is the opinion of L.N. Tolstoy, who paid a lot of attention to health: “The demands of people who smoke, drink, overeat, do not work and turn night into day, that the doctor should make them healthy, despite their unhealthy lifestyle, are ridiculous.”
The formation of a healthy lifestyle has as its ultimate goal the improvement of living conditions and life activities on the basis of valeological training and education, including the study of one’s body and one’s personality, mastering hygiene skills, knowledge of risk factors and the ability to put into practice the whole range of means and methods for ensuring a healthy lifestyle. By carrying out conscious and purposeful health-creative activities, creating an environment of living and activity, influencing external conditions, a person acquires greater freedom and power over his own life and life circumstances, making life itself more fruitful, healthy and long-lasting. To achieve this, a person must, first of all, become a bearer of the idea of health as the main priority in life - this problem is the most important task of valeological education and self-education.
The next stage of valeology education should be the formation of a certain organization of human self-awareness, focused on understanding the role and place of various means, methods and forms of a healthy lifestyle and the ability to apply them in one’s life. At the same time, it is important that in each case, valeological education becomes an element of the valeological culture of this particular person, and here the approaches of mass medicine, which are characterized by universal, unified norms and recommendations, are unacceptable. From these positions, valeological culture should be understood as a person’s awareness of the value of health among life priorities and the caring attitude towards his health and the health of those around him that determines him.
The formation of a healthy lifestyle is carried out through information received by a person from the outside, and through lifestyle correction thanks to feedback, analysis of one’s own feelings, well-being and the dynamics of objective morphofunctional indicators, their relationship with the valeological knowledge he has. Creating a healthy lifestyle is an extremely long process and can last a lifetime. Feedback from the changes occurring in the body as a result of following a healthy lifestyle does not work immediately; the positive effect of switching to a rational lifestyle is sometimes delayed for years. That is why, unfortunately, quite often people only “try” the transition itself, but, without getting quick results, they return to their previous way of life. This is not surprising, since a healthy lifestyle involves the rejection of many pleasant conditions of life that have become habitual (overeating, comfort, alcohol, etc.) and, conversely, constant and regular heavy loads for a person who is not adapted to them and strict regulation of lifestyle . During the first period of transition to a healthy lifestyle, it is especially important to support a person in his aspirations, provide him with the necessary consultations (since during this period he constantly experiences a lack of knowledge in various aspects of ensuring a healthy lifestyle), point out positive changes in his health, functional indicators, etc.
Can be used to form and implement a healthy lifestyle Information system, fruitfully using and implementing the relevant systems of physical culture, medicine, cybernetics, physiology, psychology, pedagogy, etc. and taking into account the main features of the contingent and goals, conditions and factors influencing valeological activities, organized and provided by social and production-technical, scientific, information and communication infrastructures, etc.
Naturally, each person’s path to a healthy lifestyle has its own characteristics, both in time and along the trajectory, but this is not of fundamental importance - what is important is the final result. The effectiveness of a healthy lifestyle for a given person can be determined by a number of the following biosocial criteria:
1. Assessment of morphofunctional health indicators:
4. level of physical development;
5. level of physical fitness.
2. Assessing the state of immunity:
The number of colds and infectious diseases during a certain period;
In the presence of chronic disease- the dynamics of its flow.
3. Assessment of adaptation to socio-economic living conditions:
Efficiency of professional activities;
Active performance of family and household responsibilities;
The breadth and degree of manifestation of social and personal interests.
4. Assessment of the level of valeological indicators:
6. the degree of formation of a healthy lifestyle;
7. level of valeological knowledge;
8. level of acquisition of practical knowledge and skills related to maintaining and promoting health;
9. the ability to independently build an individual health trajectory and a healthy lifestyle program.
Summarizing the data on the effectiveness of the transition to a healthy lifestyle, we can assume that it:
10. positively and effectively reduces or eliminates the impact of risk factors, morbidity and, as a result, reduces treatment costs;
11. contributes to making a person’s life healthier and longer;
12. ensures good relationships in the family, health and happiness of children;
13. is the basis for the realization of a person’s need for self-actualization and self-realization, ensures high social activity and social success;
14. ensures high performance of the body, reduced fatigue at work, high labor productivity and, on this basis, high material wealth;
15. allows you to give up bad habits, rationally organize and distribute your time budget with the obligatory use of means and methods of active recreation;
Provides cheerfulness, good mood and optimism.
It should be noted the particular importance of the valeological education of children, which is a prerequisite for a healthy start in future families capable of giving birth, raising and educating subsequent generations of people with a more advanced gene pool and a stable system of healthy needs. The effectiveness of valeology education for children, as pedagogical practice shows, turns out to be higher due to the fact that their nervous system is more plastic, and their existing life attitudes are not yet strong enough. Naturally, this creates favorable opportunities for instilling in children positive motivation for health and orientation in their lives.
2.4. Organization, content and methodology of physical training in health-improving physical culture
BASICS OF METHODS OF INDEPENDENT PHYSICAL EXERCISES.
Injury prevention
The causes of injury can be: violations in training methods; failure to comply with the methodological principles of accessibility, gradualism and accounting individual characteristics, unsatisfactory condition of inventory and equipment, poor preparation of training sites; ignorance and non-compliance with self-insurance measures; overload of training grounds and halls in comparison with the norms of area per student; poor sanitary and technical condition of study areas, lack of lighting, slippery floors, lack of ventilation; lack of discipline among those involved, etc.
Internal factors that cause sports injuries need to be considered. These include exercise in a state of fatigue and overwork, as well as in the presence of chronic foci of infection in the body, with a tendency to spasms of blood vessels and muscles and in other painful conditions.
To prevent hypothermia and overheating, it is important to take into account weather factors (temperature, humidity, wind), the degree of hardening of those involved and the compliance of clothing and shoes with these factors.
Possible bodily injuries when engaging in various types of physical exercises should be carefully studied and analyzed in order to develop specific measures to prevent and eliminate the conditions for their occurrence.
Basic Concepts
The human body is an integral system in which all organs are closely interconnected and are in complex interaction; this system is capable of self-regulation, maintaining homeostasis, correction and self-improvement (I.P. Pavlov).
Homeostasis (Greek - standing) - maintaining the dynamic constancy of the internal environment of the body through adaptive reactions aimed at eliminating external or internal factors that violate this constancy.
Reflex (Latin – reflection) is the body’s response to influences carried out through the central nervous system.
Adaptation (Latin – to adapt) is a set of reactions of an organism or organ to changes in the environment.
Hypodynamia (Greek – decrease + related to strength) – reduced mobility due to a decrease in the strength of movement.
Hypokinesia (Greek – decrease + movement) is a forced decrease in the range of movements due to low mobility. Causes a number of painful phenomena.
Hypoxia (Greek – decrease + Lat – oxygen) – oxygen starvation – reduced oxygen content in tissues.
Maximum oxygen consumption (MOC) is a criterion of the functional state of the respiratory and circulatory systems.
Motor skills are a form of motor stereotypes developed through the mechanism of a conditioned reflex through appropriate exercises.
Ontogenesis (Greek - existence + origin) is the individual development of an organism, covering all changes from birth to the end of life. Considered in unity with phylogeny.
Phylogeny, phylogeny (Greek - tribe, genus, species + origin) - the historical development of organisms or the evolution of the organic world, various types, classes, orders, families, genera and species. We can talk about the phylogenesis of certain organs. It is considered in interdependence and unity with ontogenesis.
Watch your body if you want your mind to work properly.
R. Descartes
2. The human body as a biosystem
The human body is a complex biological system. All organs of the human body are interconnected, are in constant interaction and together, are a single self-regulating and self-developing system. The activity of the body as a whole includes the interaction of the human psyche, its motor and autonomic functions with various environmental conditions.
Physical exercises have a significant impact on the formation of the skeleton (curvatures of the spine are corrected, posture is improved). Metabolic processes increase, in particular, calcium metabolism, the content of which determines the strength of bones. The skeleton, performing support and protection (skull, rib cage, pelvic bones, etc.) functions, extremely durable. Individual bones can withstand loads of up to 2 tons. Continuous (skull bones, etc.) and articular connections of bones make it possible to create separate blocks, kinematic systems with a large degree of freedom, allowing the links of such systems to move along complex trajectories.
A complex set of interconnected reactions of splitting (dissimilation) and synthesis (assimilation) of organic substances is the basis for the development of the human body.
The human body develops under the influence of genotype (heredity), as well as factors of the constantly changing external natural and social environment.
Without knowing the structure of the human body, the peculiarities of vital processes in its individual organs, organ systems and in the whole organism, it is impossible to train, educate and treat a person, as well as ensure his physical improvement.
Self-knowledge is an important step in solving the problem of developing the physical culture of the personality of a future specialist, who, when studying this topic, must:
♦ explore the features of functioning human body and its individual systems under the influence of physical exercise and sports in various environmental conditions;
♦ be able to diagnose the state of your body and its individual systems, make the necessary correction to their development by means of physical culture and sports;
♦ be able to rationally adapt physical culture and sports activities to the individual characteristics of the body, working, living, and recreational conditions and differentiate the use of physical culture and sports means taking into account the noted characteristics.
There are more than 100 trillion in the human body. (1x10 14) cells. Each cell is also a factory for processing substances entering the body; a power plant generating bioelectric energy; a computer with a large amount of information storage and output. In addition, certain groups of cells perform specific functions inherent only to them (muscles, blood, nervous system, etc.).
The cells of the central nervous system (CNS) - neurons - have the most complex structure. There are more than 20 billion of them in the body. Each neuron contains about a thousand enzymes. All neurons of the brain can accumulate over 10 billion units of information per second, i.e. several times more than the most advanced computer system.
External human activity and internal processes occurring in the body are carried out according to the mechanism of a reflex controlled from the central nervous system.
Each cell, group of cells, organ operates in two modes: excitation (active state) and inhibition (cessation of the active state and recovery). Excitation and inhibition are two opposing processes, the interaction of which ensures the coordinated activity of the nervous system, the coordinated functioning of the body organs, the regulation and improvement of the functions of the entire organism.
Movement is the most important property of the human body. Thanks to the presence of skeletal muscles, a person can move around and perform movements with individual parts of the body. Constant movements also occur in the internal organs, which also have muscle tissue in the form of special “smooth” muscles (intestinal peristalsis, maintaining the tone of arterial blood vessels, etc.). The heart muscle has a complex structure, which continuously, throughout a person’s life, works as a pump, ensuring the movement of blood through the blood vessels.
During the evolutionary development of man in onto- and phylogenesis, motor activity had a significant impact on the morphology of individual organs and systems of the body.
The human body consists of individual organs that perform their specific functions. There are groups of organs that jointly perform common functions - organ systems. In their functional activities, organ systems are interconnected.
Many functional systems largely ensure human motor activity. These include the circulatory system, respiratory system, musculoskeletal and digestive systems, as well as excretory organs, endocrine glands, sensory systems, nervous system, etc.
Medical science considers the human body in unity with external nature and the social environment.
The external environment in general can be represented by a model consisting of three interacting elements: the physical environment (atmosphere, water, soil, solar energy); biological environment (flora and fauna); social environment (person and human society).
The influence of the external environment on the human body is very multifaceted. The external natural environment and social environment can have both beneficial and harmful effects on the body. From the external environment, the body receives all the substances necessary for life and development; at the same time, it receives a numerous stream of irritations (temperature, humidity, solar radiation, industrial, professionally harmful influences, etc.), which tends to disrupt the constancy of the internal environment of the body.
Normal human existence in these conditions is possible only if the body promptly responds to the influences of the external environment with appropriate adaptive reactions and maintains the constancy of its internal environment.
Ecological problems have a direct or indirect impact on the physical and moral state of a person.
In the modern world, environmental problems - the interaction of the body with the environment - have become seriously aggravated.
According to the World Health Organization, 80% of human diseases occur for reasons related to the deterioration of the environmental situation.
A distinctive feature of a person is that he can consciously and actively change both external and social conditions to improve health, increase working capacity and prolong life. There is no doubt that society's relationship with the environment needs to be brought under stricter control.
By appropriate changes in external conditions, a person can influence his own state of health, physical development, physical fitness, mental and physical performance.
Physical training has a diverse effect on mental functions, ensuring their activity and stability.
There are results of numerous studies on the study of trained and untrained individuals' stability of attention, perception, memory, ability to perform mental calculations of varying complexity, and other aspects of thinking. The stability of the studied parameters was assessed by the level of their preservation under the influence of varying degrees of fatigue, as well as by the ability to maintain performance at a precise time. It was established that the stability of mental activity parameters was directly dependent on the level of versatile physical fitness.
Mental performance deteriorates to a lesser extent under the influence of unfavorable factors if physical exercises are used appropriately under these conditions. Optimal physical training ensures the preservation of a number of indicators of higher nervous activity, in particular, the stability of the functions of the second signaling system.
Fatigue is a condition that occurs as a result of work with insufficient recovery processes and manifests itself in decreased performance, impaired coordination of regulatory mechanisms and a feeling of fatigue. Fatigue plays an important biological role and serves as a warning signal of possible overstrain of a working organ or the body as a whole.
Home > LecturesLectures on physical culture. First year of study. Topic 1. Physical culture in general cultural and professional training of students. 1. The emergence of the term “physical culture”. Physical culture as a social phenomenon has functioned throughout the history of human society. The state and development of physical culture in society is influenced by people's production relations, economic, political and ideological forms of struggle, achievements of science, philosophy, and art. At the same time, physical culture has a history as recent as society; this term appeared only at the end of the 19th century. The term “physical culture,” like the more general term “culture,” is ambiguous. The word CULTURA meant cultivation, upbringing, education, development, honor. In the specialized literature, “culture” refers to certain species that are valuable to the individual and society. However, it does not follow from this that this term is devoid of any definition. Its ambiguity reflects the real activity of man (society), as well as its means and methods created in society, as well as its results, the versatility of the designated phenomenon, that is, the various semantic shades of this term. Based on the characteristics of the 19th century. Understanding culture as a whole as a process associated with cultivating something or educating someone, the expression “physical culture” appeared in the USA and England. In Russia, the emergence of the term and the formation of the concept “physical culture” has its own history. In 1899 the English "Physical culture"translated into Russian as physical development, in 1908 German "Kö rper culture" - as body culture, beauty and strength. And only starting from 1911, works appeared in which the term “physical culture” was used in Russian. At the first stage, physical culture in Russia was understood as a certain system of physical exercises or as “educated and developed beauty of the body.” Later, the concept of “physical culture” was considered in a broader aspect. It included health care, diet, sleep and rest, personal and public hygiene, the use of natural factors (sun, air and water), physical exercise and physical labor. There is no single generally accepted concept of physical culture at the present time. In domestic and foreign literature, it is invested different meaning: from a set of material and spiritual values or achievements used for the physical improvement of people, to a type of activity, from a type of material culture to an intangible or sports service. 2. General concepts of the theory of physical culture. Physical culture is a complex social phenomenon that is not limited to solving problems of physical development, but also performs other social functions of society in the field of morality, education, and ethics. It has no social, professional, biological, age, or geographic boundaries. The theory of physical culture proceeds from the basic principles of the theory of culture and is based on its concepts. At the same time, it has specific terms and concepts that reflect its essence, goals, objectives, content, as well as means, methods and guidelines. The main and most general concept is “physical culture”. As a type of culture, in general social terms, it represents a vast area of creative activity to create people’s physical readiness for life (health promotion, development of physical abilities and motor skills). In personal terms, physical culture is a measure and method of comprehensive physical development of a person. Thus, physical culture is a type of culture that is a specific process and result of human activity, a means and method of physical improvement of a person to fulfill social duties. The structure of physical culture includes such components as physical education, sports, physical recreation (rest) and motor rehabilitation (recovery). They fully satisfy all the needs of society and the individual in physical training. Physical education is a pedagogical process aimed at the formation of special knowledge, skills, as well as the development of versatile physical abilities of a person. Like education in general, it is a general and eternal category of social life of the individual and society. Its specific content and focus are determined by the needs of society for physically trained people and are embodied in educational activities. Sports - competitive gaming activity and preparation for it; is based on the use of physical exercises and is aimed at achieving the highest results, revealing reserve capabilities and identifying the maximum levels of the human body in physical activity. Competitiveness, specialization, focus on the highest achievements, and entertainment are specific features of sport as a part of physical culture. Physical recreation (leisure) - the use of physical exercises, as well as sports in simplified forms for active recreation of people, enjoying this process, entertainment, switching from ordinary activities to others. It constitutes the main content of mass forms of physical culture and is a recreational activity. Motor rehabilitation (recovery) is a targeted process of restoring or compensating for partially or temporarily lost motor abilities, treating injuries and their consequences. The process is carried out comprehensively under the influence of specially selected physical exercises, massage, water and physiotherapeutic procedures and some other means. This is a restorative activity. Physical training is a type of physical education: development and improvement of motor skills and physical qualities necessary in specific professional or sports activities. It can also be defined as a type of general training of a specialist (professional) or athlete (for example, physical training of a gymnast). Physical development is the process of changing the forms and functions of the body under the influence of natural conditions (food, work, everyday life) or the targeted use of special physical exercises. Physical development is also the result of the influence of these means and processes, which can be measured at any time (dimensions of the body and its parts, indicators of various qualities, functionality of organs and systems of the body). Physical exercises are movements or activities used to develop physical qualities, internal organs and motor skill systems. This is a means of physical improvement, transformation of a person, his biological, mental, intellectual, emotional and social essence. It is also a method of physical development of a person. Physical exercises are the main means of all types of physical education. Physical perfection is a historically determined level of health and comprehensive development of physical abilities, functional state and mental qualities of people, corresponding to the requirements of human activity in certain conditions of production, military affairs and other spheres of social life, ensuring a high degree of human performance for many years. Specific signs and indicators of physical perfection are determined by the real needs and living conditions of society at each historical stage and therefore change as society develops. Physical and functional readiness is the result of physical training achieved in mastering motor skills and developing physical qualities with a simultaneous increase in the physiological reserves of the body, due to an increase in the level of activity of its functional systems: cardiovascular, respiratory, nervous, endocrine, digestive, excretory, etc. Psychophysical preparedness - is carried out in the educational and training process through a versatile influence on mental functions, ensuring their activity, correction and stability. For example, such mental qualities as courage, determination, perseverance in achieving goals, and the ability to adapt to dramatically changing conditions of the natural and social environment are improved. In direct dependence on the level of physical and functional readiness, stability of attention, perception, memory, and ability for logical thinking and analysis are also manifested. Physical activity is one of the essential components of a healthy lifestyle. It consists of the systematic use of a variety of motor actions, appropriate to age, gender, state of health and interests, including physical education and sports, to ensure the vital functions of the human body. The professional orientation of physical education is the use of physical education and sports to prepare for highly productive, high-quality work with the help of certain profiling of physical education, taking into account the characteristics of the chosen profession, which contributes to ensuring the high performance of a specialist.
3. Purpose, objectives and forms of organization of physical education.
The goal of physical education at a university is the formation of a student’s physical culture as a systemic quality of an individual, an integral component of the general culture of a future specialist who is able to implement it in educational, social and professional activities and in the family. The physical culture course provides for the solution of the following tasks: inclusion of students in real physical culture and sports practice for the creative development of the values of physical culture, its active use in the comprehensive development of the individual; promoting the diversified development of the body, maintaining and strengthening health, increasing the level of general physical fitness, developing professionally important physical qualities and psychomotor abilities of future specialists; mastery of a systematically ordered body of knowledge, covering philosophical, social, natural science and psychological-pedagogical topics, closely related to the theoretical, methodological and organizational foundations of physical culture; developing students’ needs for physical self-improvement and maintaining a high level of health through the conscious use of all organizational and methodological forms of physical education and sports activities; developing skills for independently organizing leisure time using physical education and sports; mastering the basics of family physical education and everyday physical education. Physical education in higher educational institutions is carried out throughout the entire period of theoretical training and is carried out in the following forms. Training classes: compulsory classes (practical, workshops, consultations, theoretical), which are provided for in the curricula for all specialties; advisory and methodological classes aimed at providing students with methodological and practical assistance in organizing and conducting independent physical education and sports classes; individual lessons for students who have poor physical fitness or are lagging behind in mastering educational material, which are organized according to a special schedule of the department during the academic year, vacations, and during practical training. Extracurricular activities: physical exercises during the school day (small forms of independent training in the form of “minutes of vivacity” complexes); classes in sections, informal groups and clubs for physical education interests; independent exercise, sports and tourism; mass recreational, physical education and sports events. The integrated use of all forms of physical education should ensure the inclusion of physical education in the lifestyle of students and the achievement of an optimal level of physical activity. 4. Organization of physical education and sports work at the university. The development of physical qualities is based on the constant desire to do what is possible for oneself, to surprise others with one’s capabilities. But for this, from the time of birth you need to constantly and regularly follow the rules of proper physical education. The main stage in the development of these qualities is the educational period in a person’s life (7-25 years), during which the necessary educational material is consolidated for its further application in life (highly productive work). 4.1. Organization and management of physical education. The goal of physical education in universities is to promote the preparation of harmoniously developed, highly qualified specialists. In the process of studying at a university in the course of physical education, the following tasks are envisaged: - nurturing in students high moral, volitional and physical qualities, readiness for highly productive work; - maintaining and strengthening the health of students, promoting the correct formation and comprehensive development of the body, maintaining high performance throughout the entire period of study; - comprehensive physical training of students; - professional - applied physical training of students, taking into account the characteristics of their future work activity; - acquisition by students of the necessary knowledge on the basics of theory, methodology and organization of physical education and sports training, preparation for work as public instructors, coaches and judges; - improving the sports skills of student athletes; - instilling in students the conviction of the need to regularly engage in physical education and sports. The learning process is organized depending on the health status, level of physical development and preparedness of students, their sports qualifications, as well as taking into account the conditions and nature of work of their upcoming professional activity. One of the main tasks of higher educational institutions is the physical training of students. In a higher educational institution, the general management of physical education and sports work among students, as well as the organization of observations of their health, is entrusted to the rector, and their specific implementation is carried out by administrative departments and public organizations of the university. Direct responsibility for setting up and conducting the educational process in physical education of students in accordance with the curriculum and state program is assigned to the department of physical education of the university. Mass recreational, physical education and sports work is carried out sports club together with the department and public organizations. Medical examination and monitoring of the health status of students during the academic year is carried out by a clinic or health center of the university. 4.2. Forms of physical education for students. Physical education at a university is carried out throughout the entire period of students’ education and is carried out in diverse forms that are interconnected, complement each other and represent a single process of physical education of students. Classes are the main form of physical education in higher education institutions. They are planned in the curricula for all specialties, and their implementation is ensured by teachers of the departments of physical education. Independent studies contribute to better assimilation of educational material, allow you to increase the total time of physical exercise, accelerate the process of physical improvement, and are one of the ways to introduce physical culture and sports into the life and leisure of students. In conjunction with educational activities, properly organized independent activities ensure optimal continuity and effectiveness of physical education. These classes can be conducted outside of class time on the instructions of teachers or in sections. Physical exercises in the daily routine are aimed at strengthening health, increasing mental and physical performance, improving the conditions of educational work, life and recreation of students, increasing the time budget for physical education. Mass recreational, physical education and sports events are aimed at broadly attracting students to regular physical education and sports, promoting health, and improving the physical and sports preparedness of students. They are organized during free time from classes, on weekends and holidays, in health and sports camps, during educational practices, camp meetings, and in student construction teams. These events are held by the university’s sports club on the basis of broad initiative and amateur performances of students, with the methodological guidance of the physical education departments and the active participation of the university’s trade union organization. 4.3. Software construction of a physical education course. The content of the physical education course is regulated by the state curriculum for universities “Physical Education”. The educational material of the program provides for solving problems of physical education of students and consists of theoretical and practical sections. The content of the theoretical section of the program requires students to master the basics of the theory and methodology of physical education. Theoretical knowledge is communicated in the form of lectures, systematic conversations, practical classes, as well as through students’ independent study of educational and specialized literature. The 26-hour lecture course is designed for four years of study and consists of 11 topics. The first 6 topics in a volume of 16 hours are read in the first year, 3 topics in a volume of 6 hours in the second, and one topic in a volume of 2 hours each in the third and fourth years. The practical section of the program contains educational material for all educational departments, which is aimed at solving specific tasks physical training of students. The content of classes in all educational departments includes sections: gymnastics, athletics, swimming, skiing(for snowless areas - forced march or cycling), tourism, sports games, shooting. The content of practical classes in all departments also includes material on professionally applied physical training, which is determined by each university in relation to their majors. Along with educational material for all educational departments, the program includes material for the special educational department and material on sports for the educational department of sports improvement. The program determines the features of training in each educational department, taking into account the focus of their work. 4.4. Organization and content of the educational process in educational departments. The main principle in determining the content of work in different educational departments is a differentiated approach to the educational process. Its essence lies in the fact that educational material is formed for each educational department, taking into account gender, level of physical development, physical and sports-technical preparedness of students. The educational process in the departments is carried out in accordance with the scientific and methodological foundations of physical education. Program material for the academic year is distributed taking into account climatic conditions and educational and sports facilities. Classes are organized in cycles, each of which in its content should be preparatory to the next cycle. To conduct practical classes in physical education, three educational departments are created at each course: preparatory, sports improvement and special. Each department has the characteristics of completing specific tasks. The basis for solving these problems is a system of organizational forms and teaching methods. This system combines traditional methodological principles and techniques of physical training with using the latest methods organizing the transfer and assimilation of material, provides for clear regulation of the relationship between the volume and intensity of physical activity, the sequence of training, and the alternation of various types and forms of educational work. The first criterion for distributing students to academic departments is the results of their medical examination, which is carried out in each course at the beginning of the academic year. After passing the examination, the doctor determines the health status and physical development of each student and assigns him to one of the medical groups: basic, preparatory or special. The second criterion is the level of physical and sports-technical readiness, which is determined in the first classes after checking the state of physical and sports-technical readiness according to control exercises and standards of the physical education program. As a result of a medical examination and control checks of physical and sports-technical readiness, students assigned to the main and preparatory medical groups based on health status, level of physical development and preparedness are enrolled in the preparatory educational department. Distribution into study groups of this department is carried out taking into account gender and level of physical fitness. The size of each study group in this department should be 12-15 people. In the preparatory educational department, the educational process is aimed at versatile physical training of students and at developing their interest in playing sports. Students of the preparatory medical group study separately from students of the main medical group. In the methodology of conducting classes in these groups, it is very important to take into account the principle of gradualism in increasing the requirements for mastering motor skills and abilities, developing physical qualities and dosing physical activity. The content of practical classes in this department consists of program material, mandatory for all educational departments, professional-applied physical training, as well as various means aimed at mastering sports skills and instilling in students an interest in sports. Theoretical classes are aimed at students acquiring knowledge on the basics of theory, methodology and organization, forming in students consciousness and confidence in the need to regularly engage in physical culture and sports. Training groups of the sports improvement department. They enroll students of the main medical group who have completed the control exercises and standards necessary for enrollment in the appropriate group of the sports improvement department. Students assigned to a special medical group according to a medical examination are enrolled in a special educational department. The study groups of this department are staffed taking into account the gender, nature of the disease and the functional capabilities of the students’ body. The size of the study group ranges from 8 to 15 people per teacher. The educational process in physical education in a special educational department is mainly aimed at: strengthening health, hardening the body, increasing the level of physical performance; possible elimination of functional deviations in physical development; elimination of residual effects after illnesses; acquisition of necessary and acceptable professionally applied skills and abilities for students. Classes for students enrolled in this department are mandatory and are conducted throughout the entire period of study at the university for 4 hours per week. The course program of this department includes theory, practical program material, mandatory for all educational departments, professional-applied physical training, as well as special means for eliminating deviations in health and physical development. In theoretical classes, special attention is paid to the issues of medical supervision, self-control and methods of physical education, taking into account deviations in the health status of students. General and professionally applied physical training is carried out taking into account the functional capabilities of students. The main thing in this preparation is mastering the technique of applied exercises, eliminating the functional insufficiency of organs and systems, and increasing the performance of the body. Of great importance in the training sessions of this department is the implementation of the principles of systematicity, accessibility and individualization, strict dosage of the load and its gradual increase. Despite the health-improving orientation of classes in a special department, they should not be reduced only to therapeutic purposes. Teachers should strive to ensure that students of this department acquire sufficient versatile and special physical fitness, improve their physical development and ultimately be transferred to the preparatory educational department. Study groups of all educational departments are assigned to physical education teachers for the entire period of study. If students of special and preparatory educational departments have improved their health, physical development and preparedness during their studies, then, based on the doctor’s opinion and the decision of the department, at the end of the academic year (or semester) they are transferred to the next medical group or educational department. If, as a result of illness or other objective reasons, there is a deterioration in health, then students are transferred to a special medical group at any time of the academic year. 4.5. Credit requirements and student responsibilities. The program provides for students to pass tests in physical education. The assessment is carried out in the form of an interview between the teacher and each student. During the interview, the degree of mastery of the theoretical program material by the student is determined. Students who have fully completed the practical section of the curriculum are allowed to take the test, i.e. completed all planned practical control exercises and standards. Control exercises and standards for assessing the physical fitness of students are performed only in sports competitions. The timing and procedure for fulfilling control requirements, exercises and standards are determined by the academic department of the university together with the department of physical education for the entire academic year and are brought to the attention of students. Students who regularly attend classes and have received the necessary training are allowed to fulfill the test requirements, exercises and standards. A note on the completion of the physical education test is entered into the students’ record book at the end of each semester. During the course of physical education, each student is obliged to: - systematically attend physical education classes (theoretical and practical) on the days and times stipulated by the curriculum; - increase your physical fitness and fulfill the requirements and standards and improve sportsmanship; - perform control exercises and standards, take physical education tests on time; - maintain a rational regime of study, rest and nutrition; - regularly engage in hygienic gymnastics, independently engage in physical exercises and sports, using the advice of a teacher; - actively participate in mass recreational, physical education and sports events in a study group, course, faculty, university; - undergo a medical examination in a timely manner, exercise self-monitoring of health, physical development, physical and sports training; - have a neatly fitted sports suit and sports shoes appropriate for the type of activity. Age-related education consists not only of training and development during the “educational” period of life (7–25 years), but also in the subsequent period (for middle-aged and elderly people), which is the second stage in a person’s life in the development of physical qualities. 4.6. Physiological bases of health training. A system of physical exercises aimed at increasing the functional state to the required level (100% DMPC and above) is called health-improving, or physical, training (abroad - conditioning training). The primary goal of health training is to increase the level of physical condition to safe values that guarantee stable health. The most important goal of training for middle-aged and elderly people is the prevention of cardiovascular diseases, which are the main cause of disability and mortality in modern society. In addition, it is necessary to take into account age-related physiological changes in the body during the process of involution. All this determines the specifics of health-improving physical education classes and requires an appropriate selection of training loads, methods and means of training. In recreational training (as well as in sports training), the following main components of the load are distinguished, which determine its effectiveness: type of load, amount of load, duration (volume) and intensity, frequency of exercise (number of times per week), duration of rest intervals between exercises. Topic 2. Socio-biological foundations of physical culture. Medical, biological and pedagogical sciences deal with man as a being not only biological, but also social. Sociality is the specific essence of a person, which does not abolish his biological substance, because the biological origin of a person is a necessary condition for the formation and manifestation of a social way of life. Meanwhile, it is not organisms who create history, change the living and inanimate world, create and destroy, set world and Olympic records, but people, human individuals. Thus, the social-biological foundations of physical culture are the principles of interaction of social and biological laws in the process of a person mastering the values of physical culture. The natural scientific foundations of physical culture are a complex of medical and biological sciences (anatomy, physiology, biology, biochemistry, hygiene, etc.). Anatomy and physiology are the most important biological sciences about the structure and functions of the human body. Man obeys biological laws inherent in all living beings. However, it differs from representatives of the animal world not only in structure, but also in developed thinking, intelligence, speech, and the characteristics of social and living conditions and social relationships. Labor and the influence of the social environment in the process of human development have influenced the biological characteristics of the modern human body and its environment. The study of human organs and interfunctional systems is based on the principle of integrity and unity of the organism with the external natural and social environment. The body is a coherent, unified self-regulating and self-developing biological system, the functional activity of which is determined by the interaction of mental, motor and autonomic reactions to environmental influences, which can be both beneficial and detrimental to health. Distinctive feature human – conscious and active influence on external natural and social conditions that determine the state of people’s health, their performance, life expectancy and fertility (reproduction). Without knowledge about the structure of the human body, about the patterns of functioning of individual organs and systems of the body, about the peculiarities of the complex processes of its life, it is impossible to organize the process of forming a healthy lifestyle and physical training of the population, including students. Achievements of medical and biological sciences underlie the pedagogical principles and methods of the educational and training process, the theory and methodology of physical education and sports training. 1. The organism as a single self-developing and self-regulating biological system. The development of the body occurs during all periods of its life - from the moment of conception to death. This development is called individual, or development in ontogenesis. In this case, two periods are distinguished: intrauterine (from the moment of conception to birth) and extrauterine (after birth). Each born person inherits from his parents congenital, genetically determined traits and characteristics, which largely determine individual development in the course of his future life. Finding himself after birth, figuratively speaking, in autonomous conditions, the child grows rapidly, the mass, length and surface area of his body increases. Human growth continues until approximately 20 years of age. Moreover, in girls the greatest intensity of growth is observed in the period from 10 to 13, and in boys from 12 to 16 years. An increase in body weight occurs almost in parallel with an increase in its length and stabilizes by 20–25 years. It should be noted that over the past 100–150 years, early morphofunctional development of the body in children and adolescents has been observed in a number of countries. This phenomenon is called acceleration (Latin acce1era - acceleration), it is associated not only with the acceleration of growth and development of the body in general, but also with the earlier onset of puberty, the accelerated development of sensory (Latin boar - feeling), motor coordination and mental functions . Therefore, the boundaries between age periods are quite arbitrary and this is due to significant individual differences, in which the “physiological” age and the “passport age” do not always coincide. As a rule, adolescence (16–21 years) is associated with a period of maturation, when all organs, their systems and apparatuses reach their morphofunctional maturity. Mature age (~2 – 60 years) is characterized by minor changes in body structure, and the functionality of this fairly long period of life is largely determined by the characteristics of lifestyle, nutrition, and physical activity. Old age (61 – 74 years) and senile (75 years and more) are characterized by physiological processes of restructuring, a decrease in the active capabilities of the body and its systems - immune, nervous, circulatory, etc. A healthy lifestyle, active motor activity during life significantly slow down the aging process . The basis of the life activity of the body is the process of automatic maintenance of life. important factors at the required level, any deviation from which leads to the immediate mobilization of mechanisms that restore this level (homeostasis). Homeostasis is a set of reactions that ensure the maintenance or restoration of the relatively dynamic constancy of the internal environment and certain physiological functions of the human body (blood circulation, metabolism, thermoregulation, etc.). This process is ensured by a complex system of coordinated adaptive mechanisms aimed at eliminating or limiting factors affecting the body from both the external and internal environment. They make it possible to maintain the constancy of the composition, physicochemical and biological properties of the internal environment, despite changes in the external world and physiological changes that arise during the life of the body. In the normal state, fluctuations in physiological and biochemical constants occur within narrow homeostatic boundaries, and the cells of the body live in a relatively constant environment, as they are washed by blood, lymph and tissue fluid. Constancy of physical chemical composition maintained through self-regulation of metabolism, blood circulation, digestion, respiration, excretion and other physiological processes. An organism is a complex biological system. All its organs are interconnected and interact. Violation of the activity of one organ leads to disruption of the activity of others. A huge number of cells, each of which performs its own unique functions in the overall structural and functional system of the body, are supplied with nutrients and the necessary amount of oxygen in order to carry out the vital processes of energy generation, removal of decay products, ensuring various biochemical reactions of life, etc. .d. These processes occur thanks to regulatory mechanisms that operate through the nervous, circulatory, respiratory, endocrine and other systems of the body. 2. The external environment and its impact on the body and human life. A person is influenced by various environmental factors. When studying the diverse types of its activities, one cannot do without taking into account the influence of natural factors (barometric pressure, gas composition and air humidity, ambient temperature, solar radiation - the so-called physical environment), biological factors of the plant and animal environment, as well as factors of the social environment with the results of everyday, economic, industrial and creative human activity. From the external environment, the body receives substances necessary for its life and development, as well as irritants (useful and harmful) that disrupt the constancy of the internal environment. The body, through the interaction of functional systems, strives in every possible way to maintain the necessary constancy of its internal environment. The activity of all organs and their systems in the whole organism is characterized by certain indicators that have certain ranges of fluctuations. Some constants are stable and quite rigid (for example, blood pH 7.36 - 7.40, body temperature - in the range of 35 - 42), others and normally have significant fluctuations (for example, stroke volume of the heart - the amount of blood ejected per contraction – 50 – 200 cm). Lower vertebrates, in which the regulation of indicators characterizing the state of the internal environment is imperfect, find themselves at the mercy of environmental factors. For example, a frog, not having a mechanism to regulate the constancy of body temperature, duplicates the temperature of the external environment so much that in winter all its life processes are inhibited, and in the summer, being far from water, it dries out and dies. In the process of phylogenetic development, higher animals, including humans, seemed to place themselves in a greenhouse, creating their own stable internal environment and thereby ensuring relative independence from the external environment. Natural and socio-biological logical factors affecting the human body are inextricably linked with environmental issues. Ecology (Greek, oikos – house, dwelling, homeland + logos – concept, teaching) is both a field of knowledge, and a part of biology, and an academic discipline, and a complex science. Ecology examines the relationships of organisms with each other and with the inanimate components of nature: the Earth (its biosphere). Human ecology studies the patterns of human interaction with nature, the problems of preserving and promoting health. Man depends on the conditions of his environment in the same way as nature depends on man. Meanwhile, the impact of industrial activities on the environment (pollution of the atmosphere, soil, water bodies with industrial waste, deforestation, increased radiation as a result of accidents and technological violations) threatens the existence of man himself. For example, in large cities the natural habitat is significantly deteriorating, the rhythm of life, the psycho-emotional situation of work, life, and recreation are being disrupted, and the climate is changing. In cities, the intensity of solar radiation is 15–20% lower than in the surrounding area, but the average annual temperature is 1–20% higher, daily and seasonal fluctuations are less significant, atmospheric pressure is lower, and the air is polluted. All these changes have an extremely adverse impact on a person’s physical and mental health. About 80 diseases of modern humans are the result of the deteriorating environmental situation on the planet. Environmental problems are directly related to the process of organizing and conducting systematic physical exercise and sports, as well as to the conditions in which they occur. 3. Means of physical culture that provide resistance to mental and physical performance. The main means of physical culture is physical exercise. There is a physiological classification of exercises, in which all the diverse muscle activities are combined into separate groups of exercises according to physiological characteristics. The body's resistance to adverse factors depends on: congenital and acquired properties. It is very mobile and amenable to training, both through muscular exercise and various external influences (temperature fluctuations, lack or excess of oxygen, carbon dioxide). It has been noted, for example, that physical training by improving physiological mechanisms increases resistance to overheating, hypothermia, hypoxia, and the effects of certain toxic substances, reduces morbidity and increases performance. Trained skiers, when their bodies are cooled to 35C, maintain high performance. If untrained people are unable to perform work when their temperature rises to 37 - 38C, then trained people successfully cope with the load even when their body temperature reaches 39C or more. People who systematically and actively engage in physical exercise increase mental, mental and emotional stability when performing strenuous mental or physical activities. The main physical or motor qualities that ensure a high level of human physical performance include strength, speed and endurance, which manifest themselves in certain proportions depending on the conditions for performing a particular motor activity, its nature, specificity, duration, power and intensity. To these physical qualities should be added flexibility and dexterity, which largely determine the success of certain types of physical exercises. The diversity and specificity of the effects of exercise on the human body can be understood by familiarizing yourself with the physiological classification of physical exercise (from the point of view of sports physiologists). It is based on certain physiological classification characteristics that are inherent in all types of muscle activity included in a specific group. Thus, according to the nature of muscle contractions, muscle work can be static or dynamic in nature. Muscle activity while maintaining a stationary position of the body or its parts, as well as muscle exercise while holding a load without moving it, is characterized as static work (static effort). Static efforts are characterized by maintaining various body postures, and muscle efforts during dynamic work are associated with movements of the body or its parts in space. A significant group of physical exercises is performed under strictly constant (standard) conditions both in training and in competitions; motor acts are performed in a certain sequence. Within the framework of a certain standardization of movements and the conditions for their implementation, the execution of specific movements is improved with the manifestation of strength, speed, endurance, and high coordination when performing them. There is also a large group of physical exercises, the peculiarity of which is their non-standard, inconsistent conditions for their implementation, in a changing situation that requires an instant motor reaction (martial arts, sports games). Two large groups of physical exercises associated with standard or non-standard movements, in turn, are divided into exercises (movements) of a cyclic nature (walking, running, swimming, rowing, skating, skiing, cycling, etc.) and acyclic exercises nature (exercises without the obligatory continuous repetition of certain cycles that have a clearly defined beginning and end of the movement: jumping, throwing, gymnastic and acrobatic elements, lifting weights). What cyclic movements have in common is that they all represent constant work and: variable power with different durations. The diverse nature of the movements does not always make it possible to accurately determine the power of the work performed (i.e., the amount of work per unit of time associated with the strength of muscle contractions, their frequency and amplitude); in such cases, the term “intensity” is used. The maximum duration of work depends on its power, intensity and volume, and the nature of the work is associated with the process of fatigue in the body. If the power of work is high, then its duration is short due to the rapid onset of fatigue, and vice versa. When working cyclically, sports physiologists distinguish a zone of maximum power (the duration of work does not exceed 20–30 s, and fatigue and decreased performance mostly occur after 10–15 s); submaximal (from 20 – 30 to: 3 – 5 s); large (from 3 – 5 to 30 – 50 minutes) and moderate (duration 50 minutes or more). Features of functional changes in the body when performing various types of cyclic work in different power zones: determines sports results. For example, the main characteristic feature of work in the zone of maximum power is that muscle activity occurs in oxygen-free (anaerobic) conditions. The power of work is so great that the body is not able to ensure its completion through oxygen (aerobic) processes. If such power was achieved through oxygen reactions, then the circulatory and respiratory organs would have to ensure the delivery of more than 40 liters of oxygen per minute to the muscles. But even in a highly qualified athlete, with full strengthening of respiratory and circulatory function, oxygen consumption can only approach the specified figure. During the first 10–20 seconds of work, oxygen consumption per 1 minute reaches only 1–2 liters. Therefore, the work of maximum power is performed “on debt”, which is eliminated after the end of muscular activity. The processes of breathing and blood circulation during work of maximum power do not have time to intensify to a level that provides the required amount of oxygen to give energy to the working muscles. During sprinting, only a few shallow breaths are taken, and sometimes such running is performed while holding the breath completely. At the same time, the afferent and efferent parts of the nervous system function with maximum tension, causing fairly rapid fatigue of the cells of the central nervous system. The reason for fatigue of the muscles themselves is associated with a significant accumulation of anaerobic metabolic products and depletion of energy substances in them. The main mass of energy released during maximum power operation is formed due to the energy of the breakdown of ATP and CP. The oxygen debt, eliminated during the recovery period after work performed, is used for oxidative resynthesis (reduction) of these substances. The decrease in power and increase in work duration is due to the fact that in addition to the anaerobic reactions of energy supply to muscle activity, the processes of aerobic energy formation also unfold. This increases (up to complete satisfaction of the need) the supply of oxygen to the working muscles. Thus, when performing work in a zone of relatively moderate power (long and ultra-long distance running), the level of oxygen consumption can reach approximately 85% of the maximum possible. In this case, part of the oxygen consumed is used for the oxidative resynthesis of ATP, CP and carbohydrates. With prolonged (sometimes many hours) work of moderate power, the body's carbohydrate reserves (glycogen) are significantly reduced, which leads to a decrease in blood glucose, negatively affecting the activity of nerve centers, muscles and other working organs. To replenish the body's carbohydrate reserves during long runs and swims, special nutrition is provided with solutions of sugar, glucose, and juices. Acyclic movements do not have a continuous repeatability of cycles and are stereotypically the following phases of movements with a clear completion. To perform them, it is necessary to show strength, speed, and high coordination of movements (movements of a power and speed-power nature). The success of performing these exercises is associated with the manifestation of either maximum strength, or speed, or a combination of both, and depends on the required level of functional readiness of the body systems as a whole. The means of physical culture include not only physical exercise, but also the healing forces of nature (sun, air and water), hygienic factors (work, sleep, nutrition, sanitary and hygienic conditions). The use of healing forces and nature helps to strengthen and activate the body's defenses, stimulates metabolism and the activity of physiological systems and individual organs. To increase the level of physical and physical performance, you need to be in the fresh air, give up bad habits, exercise physical activity, and do hardening. Systematic physical exercises in conditions of intense educational activity relieve neuropsychic stress, and systematic muscular activity increases the mental, mental and emotional stability of the body during intense educational work. The role of exercises and functional indicators of the body’s fitness at rest, when performing standard and extremely strenuous work. The formation and improvement of various morphophysiological functions and the body as a whole depend on their ability for further development, which has a largely genetic (innate) basis and is especially important for achieving both optimal and maximum indicators of physical and mental performance . At the same time, you should know that the ability to perform physical work can increase many times, but up to certain limits, while mental activity actually has no restrictions in its development. Each organism has certain reserve capabilities. Systematic muscular activity allows, by improving physiological functions, to mobilize those reserves, the existence of which many are not even aware of. Moreover, an organism adapted to stress has much larger reserves and can use them more economically and fully. Thus, as a result of targeted, systematic physical exercise, heart volume can increase by 2–3 times, pulmonary ventilation by 20–30 times, maximum oxygen consumption increases by an order of magnitude, and resistance to hypoxia increases significantly. An organism with higher morphofunctional indicators of physiological systems and organs has an increased ability to perform physical activity of greater power, volume, intensity and duration. Features of the morphofunctional state of different body systems, formed as a result of motor activity, are called physiological indicators of fitness. They are studied in a person in a state of relative rest, when performing standard loads and loads of varying power, including extreme ones. Some physiological indicators are less variable, others are more variable and depend on the motor specialization and individual characteristics of each student. The main means of physical education in the process of motor training is physical exercise. Many physiology textbooks provide evidence that the exercise process became the subject of scientific research under the influence of the evolutionary teachings of J. Lamarck and Charles Darwin only in the “1st” century. In 1809, Lamarck published material in which he noted that animals with a nervous system develop organs that exercise, and organs that do not exercise weaken and become smaller. Thanks to P.F. Lesgaft, a famous anatomist and domestic public figure of the 19th – early 20th centuries, was that he showed a specific morphological restructuring of the body and individual human organs in the process of exercise and training. Famous Russian physiologists I.M. Sechenov and I.P. Pavlov showed the role of the central nervous system in the development of fitness at all stages of exercise in the formation of adaptive processes of the body. Subsequently, many researchers proved that exercise causes profound changes in all organs and systems of the human body. The essence of exercise (and therefore training) is physiological, biochemical, morphological changes that arise under the influence of repeatedly repeated work or other types of activity and with changing load and reflect the unity of consumption and restoration of functional and structural resources in the body. During training, the development of the body's performance has different dynamics, but it characterizes the changes that occur in the body during the exercise and reflects both the hereditary qualities of the body and. methods for their development and improvement. Thus, the effectiveness of the exercise, which is expressed in the form of a result (achievement of health, success in mental, sports and other activities), can have different paths and dynamics throughout the training process. The important task of the exercise is to maintain health and performance at an optimal level by activating recovery processes. During the exercise, the highest nervous activity, functions of the central nervous, neuromuscular, cardiovascular, respiratory, excretory and other systems, metabolism and energy, as well as their neurohumoral regulation systems. Thus, indicators of fitness at rest include: 1) changes in the state of the central nervous system, increased mobility of nervous processes, shortening of the latent period of motor reactions; 2) changes in the musculoskeletal system (increased mass and increased volume of skeletal muscles, muscle hypertrophy, accompanied by improved blood supply, positive biochemical changes, increased excitability and lability of the neuromuscular system); 3) changes in the function of the respiratory organs (the respiratory rate in trained people at rest is lower than in untrained people); blood circulation (resting heart rate is also lower than that of untrained people); blood composition, etc. Economization of function. A trained body spends while at rest; less energy than untrained. As studies of basal metabolism have shown, at rest, in the morning, on an empty stomach, on days not preceded by days of competition and intense training, the total energy consumption of a trained body is lower than that of an untrained body by 10% and even 15%. A decrease in energy costs during training is associated with a corresponding decrease in the amount of oxygen consumed and pulmonary ventilation. All this is partly due to the fact that trained individuals relax their muscles better than untrained individuals. Additional muscle tension is always associated with additional energy costs. In addition, trained people have a slightly lower excitability of the nervous system at rest compared to untrained people. Along with this, they have a good balance between the processes of excitation and inhibition. All these changes indicate that a trained body spends energy very economically at rest; in the process of deep rest, a restructuring of its functions takes place, and energy is accumulated for the upcoming intense activity. Slow functioning of the respiratory and circulatory system. It was already noted above that at rest, trained people have less ventilation than untrained people; This is due to the low frequency of respiratory movements. The depth of individual breaths changes slightly, and sometimes even increases slightly. A similar trend is observed in the work of the heart. Relatively low level minute volume of blood at rest in a trained person compared to an untrained one is due to a low heart rate. A low pulse (bradycardia) is one of the main physiological satellites of fitness. Athletes who specialize in long-distance running have a particularly low resting heart rate - 40 beats/min or less. This is almost never seen in non-athletes. The most typical heart rate for them is about 70 beats/min. Training leaves a deep imprint on the body, causing both morphological, physiological and biochemical changes in it. All of them are aimed at ensuring high activity of the body when performing work. Reactions to standard (testing) loads in trained individuals are characterized by the following features: 1) all indicators of the activity of functional systems at the beginning of work (during the period of development) are higher than those of untrained ones; 2) during work, the level of physiological changes is less high; 3) the recovery period is significantly shorter. For the same work, trained athletes expend less energy than untrained ones. The former have a lower oxygen demand and a smaller oxygen debt, but a relatively large proportion of oxygen is consumed during operation. Consequently, the same work occurs in trained people with a greater share of aerobic processes, and in untrained people - anaerobic processes. At the same time, during the same work, the trained ones had lower indicators of oxygen consumption, pulmonary ventilation, and respiratory rate than the untrained ones. Similar changes are observed in the activity of the cardiovascular system. Minute blood volume, heart rate, systolic blood pressure increase during standard work to a lesser extent in the more trained. Changes in the chemistry of blood and urine caused by standard work are, as a rule, less pronounced in more trained people compared to less trained ones. For the former, work causes less heating of the body and sweating than for the latter. Characteristic differences are in the performance of the muscles themselves. Electromyographic studies have revealed that the electrical activity of muscles in trained individuals is not increased as much as in untrained individuals, is shorter lasting, is concentrated at the moment of greatest effort, decreasing to zero during periods of relaxation. Higher rates of excitability of muscles and the nervous system, inadequate changes in the functions of various analyzers are especially pronounced in less trained people. The results of all these studies lead to two important conclusions regarding the effects of training. The first is that a trained body performs standard work more economically than an untrained one. Training causes such adaptive changes in the body that cause economization of all physiological functions. The body's violent reaction to work in an untrained person is manifested in wasteful expenditure of strength and energy, excessive functioning of various physiological systems, and their poor mutual regulation. In the process of training, the body acquires the ability to react to the same work more moderately, its physiological systems begin to act more consistently, coordinated, and energy is spent more economically. The second conclusion is that the same work becomes less tiring as training develops. For an untrained person, standard work may be relatively difficult, performed with the tension characteristic of heavy work, and causes fatigue, while for a trained person the same load will be relatively easy, require less stress and will not cause much fatigue. These two interrelated results of training - increasing efficiency and decreasing fatigue of work - reflect its physiological significance for the body. The phenomenon of economization was revealed, as shown above, already during the study of the organism at rest. Research during work also made it possible to see those physiological processes that determine the body’s favorable reactions to work as a result of training and reduce the degree of difficulty and tediousness of work. The recovery process after standard work ends earlier in trained people than in untrained ones. The course of the recovery curve for any function immediately after work in trained individuals is characterized by a steeper decline, while in untrained individuals it is more gradual. Manifestations of fitness during extremely hard work. The load performed in training and competitions is not standard. At competitions, everyone strives to achieve the maximum possible intensity of work. Physiological studies conducted when working at the limit of the body's functional capabilities can provide insight into its physiological capabilities. Three research options are used for this type of work. The first option is to record physiological changes during the performance of a sports exercise under competitive conditions or close to them. Physiological functions are recorded during this work, or immediately after it, or throughout the entire subsequent recovery period. The second option is laboratory work in the form of running in place, or working on a bicycle ergometer, or running on a treadmill. The subject performs work, gradually increasing its power in order to maximize the mobilization of all body functions that ensure maximum work. By the end of this strengthening, the subject is already working to the full extent of his capabilities. At this time, the necessary physiological measurements are taken, which characterize the maximum mobilization of the physiological capabilities of the athlete’s orgasm. The third option is that the subject performs work that is strictly standard in power. However, the duration of the photo is not limited. It is carried out until the person being tested can maintain a given power (a given number of pedal revolutions, running pace at a certain height of hip lift, running or swimming speed behind the leader). The work stops at the moment when its power or speed of movement begins to inevitably fall and the subject, even with all the strain of his strength, is forced to refuse further work under these conditions. In other words, in order to characterize fitness, the performance of work “to failure” is studied. The results of studies when an athlete works at the limit differ sharply from those that were obtained when studying a standard bot. With extreme work, the opposite was noted: the trained showed greater changes in many physiological indicators, while the untrained showed greater changes. This is expressed in the fact that a trained person spends more energy during extreme work than an untrained person, and is explained by the fact that the work itself performed by a trained person exceeds the amount of work that an untrained person can perform. Economization manifests itself in a slightly lower energy consumption per unit of work, but the entire volume of work for a trained person during extreme work is so great that the total amount of energy expended turns out to be very large. The predominance of energy expenditure in trained people is especially noticeable in cases where the work performed is not difficult. Rotation of the bicycle ergometer pedals is accompanied by almost the same energy consumption for a master of sports and a third-class athlete. Meanwhile, the differences in the amount of work that a master or a beginner can perform on a bicycle ergometer are very large, which determines the differences in the amounts of energy expenditure. Indicators of maximum oxygen consumption are very closely related to the athlete’s fitness. The more trained the athlete, the large quantity he is able to consume oxygen during maximum work. The highest rates (5.5 - 6.5 l/min, or 80 - 90 ml/kg) were recorded among representatives of cyclic sports - international-class masters who were in the best athletic shape at the time of the study. Slightly lower numbers - about 4.5 - 5.5 l/min, or 70 - 80 ml/kg - are observed among less trained masters of sports and some first-class athletes. For athletes of the second and third category, the maximum oxygen consumption reaches approximately 3.5 - 4.5 l/min, or 60 - 70 ml/kg. A reading below 3 l/min, or 50 ml/kg, characterizes a low level of fitness. Such a close relationship between maximum oxygen consumption and fitness is observed in those sports that place significant demands on the supply of oxygen to muscles and are characterized by a high level of aerobic reactions. For those specializing in maximum power work, the connection between training and maximum oxygen consumption is very small, since for them the connection between training and maximum oxygen debt, which reflects the possible volume of anaerobic processes in the body, is more typical. For such athletes (for example, short and middle distance runners), the maximum oxygen debt can reach 25 liters, if they are very high-class athletes. In less trained athletes, the maximum oxygen debt does not exceed 10 - 15 liters. A large value of maximum oxygen consumption in highly trained athletes is closely related to large values of respiratory and circulatory volume. The maximum oxygen consumption, equal to 5 - 6 l/min, is accompanied by pulmonary ventilation reaching 200 l per 1 min, with a respiratory rate exceeding 60 per 1 min, and the depth of each breath equal to more than 3 l. In other words, maximum oxygen consumption is accompanied by maximum intensity of pulmonary respiration, which in highly trained athletes reaches significantly higher values than in poorly trained ones. Accordingly, the minute volume of blood reaches its maximum values. In order to transport 5–6 liters of oxygen per minute from the lungs to the muscles, the heart must pump about 35 liters of blood every minute. The heart rate is 180–190 per minute, and the systolic blood volume can exceed 170 ml. Naturally, such a sharply increasing blood flow rate is accompanied by a high rise in blood pressure, reaching 200 - 250 mm Hg. Art. If the marginal work performed is characterized by a high intensity of anaerobic reactions, then it is accompanied by the accumulation of anaerobic decomposition products. It is greater in trained athletes than in untrained ones. For example, the concentration of lactic acid in the blood during extreme work can reach 250–300 mg% in trained athletes. Accordingly, the actual biochemical changes in the blood and urine of trained athletes during extreme work are significantly greater than those of untrained athletes. A decrease in blood sugar, which is one of the main signs of fatigue, is most pronounced during very long work in well-trained athletes. Even with a blood sugar level below 50 mg% of a trained marathon runner, he is able to maintain a high running pace for a long time, while an untrained marathon runner with such a low blood sugar level is forced to quit the race. Significant changes in blood chemistry during work indicate that the central nervous system of a trained organism is resistant to the action of a sharply changed composition of the internal environment. The body of a highly trained athlete has excellent resistance to the effects of fatigue factors, in other words, great endurance. It remains operational under conditions under which an untrained body is forced to stop working. Thus, functional indicators of fitness when performing extremely intense work in cyclic types of motor activity are determined by the power of the work. Thus, from the data presented it is clear that when operating at submaximal and maximum power, anaerobic energy supply processes are of greatest importance, i.e. the ability of the body to adapt to work with a significantly changed composition of the internal environment in an acidic direction. When working at high and moderate power, the main factor in performance is the timely and satisfactory delivery of oxygen to working tissues. The aerobic capacity of the body must be very high. With extremely intense muscular activity, significant changes occur in almost all systems of the body, and this suggests that the performance of this intense work is associated with the involvement of large reserve capacities of the body in its implementation, with an increase in metabolism and energy. Thus, the body of a person who is systematically engaged in active motor activity is able to perform work that is more significant in volume and intensity than the body of a person who is not engaged in it. This is due to the systematic activation of the physiological and functional systems of the body, the involvement and increase of their reserve capabilities, a kind of training in the processes of their use and replenishment. Each cell, their totality, organ, organ system, any functional system, as a result of targeted systematic exercise, increases the indicators of its functional capabilities and reserve capacities, ultimately ensuring higher performance of the body due to the same effect of exercise and mobilization of metabolic processes. 4. Motor function and increasing the level of adaptation and resistance of the human body to various environmental conditions. The development of motor and autonomic functions of the body in children and their improvement in adults and older people is associated with physical activity. The health value of physical culture is well known. There is a huge amount of research showing the positive effects of physical exercise on the musculoskeletal system, central nervous system, blood circulation, respiration, excretion, metabolism, thermoregulation, and endocrine organs. The importance of physical exercise as a means of treatment is also great. Situations constantly arise in life when a person, being prepared to exist in some conditions, must prepare himself (adapt) to operate in others. At the same time, the problem of adaptation is related to the fact that physiological and biological issues are compared with social problems of human and social development. Adaptation mechanisms were first described by the Canadian scientist Hans Selye. In his view, adaptation develops under the influence of humoral mechanisms. Selye's concept of adaptation has been repeatedly revised based on broader ideas and analysis of experimental data, including the role of the nervous system in the process of adaptation. The action of factors causing the development of the body's adaptation mechanisms has always been complex. Thus, all living organisms, in the course of evolution, adapted to earthly conditions of existence: barometric pressure and gravity, the level of cosmic and thermal radiation, the gas composition of the air, and the surrounding atmosphere. The fauna has also adapted to the changing seasons - seasons, which include changes in light, temperature, humidity, radiation, etc. The change of day and night is in a certain way connected with the restructuring of the body and changes in the biological rhythms of the activity of its functional systems. A person can migrate, find himself in flat or mountainous conditions, in conditions of heat or cold, while he is associated with the characteristics of nutrition, water supply, various conditions of individual comfort and civilization. All this is associated with the development of additional adaptation mechanisms, which are quite specific. Depending on the strength of the impact of environmental stimuli, conditions and functional state of the body, adaptive factors can cause both favorable and unfavorable reactions of the body. Systematic training forms physiological mechanisms that expand the body’s capabilities and its readiness to adapt, which ensures the deployment of adaptive physiological processes in different periods (phases). The famous sports physiologist, adaptation specialist A.V. Korobkov identified several such phases: initial, transitional, stable, disaptation and re-adaptation. Readiness for adaptation is understood as such a morphofunctional state of the organism that ensures its successful adaptation to new conditions of existence. For the body’s readiness to adapt and its effectiveness, factors that strengthen the general condition of the body and stimulate its nonspecific resistance (stability) play a significant role: 1) rational nutrition; 2) justified regime; 3) adapting medications; 4) physical training; 5) hardening. Of the variety of factors in the development of adaptation, a special place is given to physical training. More L.A. Orbeli, a famous Russian physiologist, in development of the doctrine of exercise by J. Lamarck, C. Darwin and other researchers of the 19th century, noted that physical fitness, developing the coordination mechanism in the nervous system, causes an increase in learning ability, trainability of the nervous system and the body in in general. Topic 3. Basics of a healthy lifestyle for a student. Physical culture in ensuring health. Health is an invaluable asset not only for every person, but also for the entire society. When meeting, parting with loved ones and dear people we wish them good and good health, since this is the main condition and guarantee of a full and happy life. Health helps us fulfill our plans, successfully solve the main tasks of life, overcome difficulties, and, if necessary, significant overloads. Good health, wisely maintained and strengthened by the person himself, ensures a long and active life. Scientific evidence suggests that most people, if they follow hygiene rules, have the opportunity to live up to 100 years or more. Unfortunately, many people do not follow the simplest, science-based norms of a healthy lifestyle. Some become victims of inactivity (physical inactivity), which causes premature aging. Others overeat, thereby causing the development of obesity, vascular sclerosis, and in some, diabetes. Still others do not know how to rest, distract themselves from mental and everyday worries, they are always restless, nervous, suffer from insomnia, which ultimately leads to diseases of the internal organs. Some people, succumbing to the addiction of smoking and alcohol, actively shorten their lives. Health is the first and most important need of a person, determining his ability to work and ensuring the harmonious development of the individual. It is the most important prerequisite for understanding the world around us, for self-affirmation and human happiness. Active long life- This is an important component of the human factor. A healthy lifestyle is a lifestyle based on moral principles. He must be rationally organized, active, hard-working, hardening. It should protect against adverse environmental influences and allow one to maintain moral, mental and physical health until old age. Protecting one's own health is the immediate responsibility of everyone; a person does not have the right to shift it to others. After all, it often happens that by the age of 20-30, a person, through an incorrect lifestyle, brings himself to a catastrophic state and only then remembers about medicine. No matter how perfect medicine is, it cannot rid us of all diseases. A person is the creator of his own health, he must fight for it. From an early age it is necessary to lead an active lifestyle, toughen up, engage in physical education and sports, observe the rules of personal hygiene - in a word, achieve true harmony of health through reasonable means. 1. The concept of “health”, its content and criteria. There are many definitions of this concept, the meaning of which is determined by the professional point of view of the authors. According to the definition of the World Health Organization adopted in 1948: “health is a state of physical, spiritual and social well-being and not merely the absence of disease or infirmity.” From a physiological point of view, the following formulations are decisive: - individual human health - the natural state of the body against the background of the absence of pathological changes, optimal connection with the environment, consistency of all functions (G. Z. Demchinkova, N. L. Polonsky); - health is a harmonious set of structural and functional data of the body, adequate to the environment and providing the body with optimal life activity, as well as full-fledged working life; - individual human health is the harmonious unity of all possible metabolic processes in the body, which creates conditions for the optimal functioning of all systems and subsystems of the body (A. D. Ado); - health is the process of preservation and development of biological, physiological, psychological functions, ability to work and social activity of a person with the maximum duration of his active life (V.P. Kaznacheev). In general, we can talk about three types of health: physical, mental and moral (social) health. Physical health is the natural state of the body, due to the normal functioning of all its organs and systems. If all organs and systems work well, then the entire human body (a self-regulating system) functions and develops correctly. Mental health depends on the state of the brain; it is characterized by the level and quality of thinking, the development of attention and memory, the degree of emotional stability, and the development of volitional qualities. Moral health is determined by those moral principles that are the basis of human social life, i.e. life in a particular human society. Distinctive signs of a person’s moral health are, first of all, a conscious attitude to work, mastery of cultural treasures, and active rejection of morals and habits that contradict the normal way of life. A physically and mentally healthy person can be a moral “monster” if he neglects moral standards. Therefore, social health is considered the highest measure of human health. A healthy and spiritually developed person is happy - he feels great, receives satisfaction from his work, strives for self-improvement, thereby achieving unfading youth of spirit and inner beauty. 2. Functional reserves of the body. The integrity of the human personality is manifested, first of all, in the interrelation and interaction of the mental and physical forces of the body. The harmony of the psychophysical forces of the body increases health reserves and creates conditions for creative self-expression in various areas of our lives. An active and healthy person retains youth for a long time, continues creative activity, and does not allow the “soul to be lazy.” Academician N.M. Amosov proposed introducing a new medical term “amount of health” to designate a measure of the body’s reserves. Let's say that a person in a calm state passes through the lungs 5-9 liters of air per minute. Some highly trained athletes can arbitrarily pass 150 liters of air through their lungs every minute for 10-11 minutes, i.e. exceeding the norm by 30 times. This is the body's reserve. Let's take a heart and calculate its power. There are minute volumes of the heart: the amount of blood in liters ejected in one minute. Let's assume that at rest it gives 4 liters per minute, and with the most vigorous physical work - 20 liters. This means the reserve is 5 (20:4). Likewise, there are hidden reserves of the kidneys and liver. They are detected using various stress tests. Then, from this point of view, health is the amount of reserves in the body, it is the maximum productivity of organs while maintaining the qualitative limits of their function. The system of functional reserves of the body can be divided into subsystems: 1. Biochemical reserves (metabolic reactions). 2. Physiological reserves (at the level of cells, organs, organ systems). 3. Mental reserves. Take, for example, the physiological reserves at the cellular level of a sprinter. Excellent result in the 100 m run - 10 seconds. Only a few can show it. Is it possible to significantly improve this result? Calculations show that it is possible, but not more than a few tenths of a second. The limit of possibilities here rests on a certain speed of propagation of excitation along the nerves and the minimum time required for muscle contraction and relaxation. 3. What does health depend on? Human health is the result of a complex interaction of social, environmental and biological factors. The contribution of various influences to health is believed to be as follows: . heredity - 20%; . environment - 20%; . level of medical care - 10%; . lifestyle - 50%. In the expanded version, these figures, according to Russian scientists, look like this: . human factor - 25% (physical health - 10%, mental health - 15%); . environmental factor - 25% (exoecology - 10%, endoecology - 15%); . socio-pedagogical factor - 40% (lifestyle: material working and living conditions - 15%, behavior, lifestyle, habits - 25%); . medical factor - 10%.4. Components of a healthy lifestyle for a student.
A healthy lifestyle includes the following basic elements: a rational regime of work and rest, eradication of bad habits, optimal motor mode, personal hygiene, hardening, balanced nutrition, etc. 4. 1. Work and rest schedule. A rational regime of work and rest is a necessary element of a healthy lifestyle for any person. With a correct and strictly observed regimen, a clear and necessary rhythm of the body’s functioning is developed, which creates optimal conditions for work and rest and thereby promotes health. It is important to constantly remember: if you “take a start” well, i.e. if the beginning of the process of mental activity was successful, then usually all subsequent operations proceed continuously, without disruptions and without the need to “switch on” additional impulses. The key to success is planning your time. A student who regularly plans his work day within 10 minutes will be able to save 2 hours every day, as well as cope with important matters more accurately and better. We must make it a rule to gain one hour of time every day. During this hour, no one and nothing can interfere. Thus, the student gets time - perhaps the most important thing for a person - personal time. It can be spent at your discretion in different ways: additionally for recreation, for self-education, hobbies, or for sudden or emergency matters. The construction of classroom work is greatly facilitated, because it is regulated by the already compiled class schedule. It is necessary to make it a rule to come to the classroom in advance, because... a student entering the classroom after the bell sounds disorganized, uncommitted, and disrespectful to the teacher. For evening classes, you need to choose a quiet place - a quiet room (for example, a library, classroom, office, etc.) so that there are no loud conversations and other distractions. Organize similar conditions in the dorm room. During classes, it is not recommended to turn on the radio, tape recorder, or TV. Performance homework It's better to start with the most difficult one. This trains and strengthens the will. It does not allow you to put off difficult tasks from morning to evening, from evening to morning, from today to tomorrow, and generally indefinitely. The light from the light bulb should not blind the eyes: it should fall from above or to the left, so that the book or notebook is not covered by the shadow of the head. Proper lighting of the workplace reduces fatigue of the visual centers and promotes concentration at work. It is necessary to place a book or notebook at the distance of best vision (25 cm), avoid reading while lying down. A systematic, feasible, and well-organized process of mental labor has an extremely beneficial effect on the nervous system, heart and blood vessels, the musculoskeletal system - on the entire human body. Constant training during labor strengthens our body. He who works hard and well throughout his life lives long. On the contrary, idleness leads to muscle weakness, metabolic disorders, obesity and premature decrepitness. The student must correctly alternate between work and rest. After classes at the university and lunch, 1.5-2 hours should be spent on rest. Rest after work does not mean a state of complete rest. Only with very great fatigue can we talk about passive rest. It is desirable that the nature of rest be opposite to the nature of a person’s work (“contrasting” principle of constructing rest). Evening work should be carried out between 17:00 and 23:00. While working, after every 50 minutes of concentrated work, rest for 10 minutes (do light exercises, ventilate the room, walk along the corridor without interfering with others’ work). It is necessary to avoid overwork and monotonous work. For example, it is not advisable to read books for 4 hours straight. It is best to engage in 2-3 types of work: reading, calculation or graphic work, note-taking. This alternation of physical and mental activity is good for health. A person who spends a lot of time indoors should spend at least part of his rest time outdoors. It is advisable for city dwellers to relax outdoors - on walks around the city and outside the city, in parks, at stadiums, on excursions, while working in garden plots, etc. 4. 2. Prevention of bad habits. The next step in a healthy lifestyle is the eradication of bad habits: smoking, alcohol, drugs. These health problems cause many diseases, sharply reduce life expectancy, reduce productivity, and have a detrimental effect on the health of the younger generation and the health of their future children. Many people begin their recovery by quitting smoking, which is considered one of the most dangerous habits of modern man. It is not without reason that doctors believe that the most serious diseases of the heart, blood vessels, and lungs are directly related to smoking. Smoking not only undermines your health, but also takes away your strength in the most literal sense. As experts have established, 5-9 minutes after smoking just one cigarette, muscle strength decreases by 15%; athletes know this from experience and therefore, as a rule, do not smoke. Does not stimulate smoking or mental activity at all. On the contrary, the experiment showed that only because of smoking does the perception of educational material decrease. The smoker does not inhale all the harmful substances in tobacco smoke - about half goes to those who are close to them. It is no coincidence that children in families of smokers suffer from respiratory diseases much more often than in families where no one smokes. Smoking is a common cause of tumors of the oral cavity, larynx, bronchi and lungs. Constant and long-term smoking leads to premature aging. Impaired oxygen supply to tissues, spasm of small blood vessels make a smoker’s appearance characteristic (yellowish tint to the whites of the eyes, skin, premature aging), and changes in the mucous membranes of the respiratory tract affect his voice (loss of sonority, reduced timbre, hoarseness). The effect of nicotine is especially dangerous during certain periods of life - youth, old age, when even a weak stimulating effect disrupts nervous regulation. Nicotine is especially harmful for pregnant women, as it leads to the birth of weak, low-weight children, and for nursing women, as it increases the morbidity and mortality of children in the first years of life. The next difficult task is overcoming drunkenness and alcoholism. It has been established that alcoholism has a destructive effect on all human systems and organs. As a result of systematic alcohol consumption, an addiction to it develops: - loss of sense of proportion and control over the amount of alcohol consumed; - disruption of the central and peripheral nervous system (psychosis, neuritis, etc.) and the functions of internal organs. Changes in the psyche that occur even with occasional alcohol consumption (excitement, loss of restraining influences, depression, etc.) determine the frequency of suicides committed while intoxicated. Alcoholism has a particularly harmful effect on the liver: with prolonged systematic alcohol abuse, the development of alcoholic cirrhosis of the liver occurs. Alcoholism is one of the common causes of pancreatic disease (pancreatitis, diabetes mellitus). Along with changes affecting the health of the drinker, alcohol abuse is always accompanied by social consequences that are harmful both to those around the patient with alcoholism and to society as a whole. Alcoholism, like no other disease, causes a whole range of negative social consequences that go far beyond health care and affect, to one degree or another, all aspects of life. modern society. The consequences of alcoholism include the deterioration of health indicators of persons who abuse alcoholic beverages and the associated deterioration of general health indicators of the population. Alcoholism and related diseases are second only to cardiovascular disease and cancer as a cause of death. 4. 3. Power mode. The next component of a healthy lifestyle is balanced nutrition. When talking about it, you should remember two basic laws, the violation of which is dangerous to health. The first law is the balance of energy received and consumed. If the body receives more energy than it expends, that is, if we receive more food than is necessary for normal human development, for work and well-being, we become fat. Now more than a third of our country, including children, has excess weight. And there is only one reason - excess nutrition, which ultimately leads to atherosclerosis, coronary disease heart disease, hypertension, diabetes mellitus, and a number of other ailments. The second law is the correspondence of the chemical composition of the diet to the physiological needs of the body for nutrients. The diet should be varied and meet the needs for proteins, fats, carbohydrates, vitamins, minerals, dietary fiber. Many of these substances are irreplaceable because they are not formed in the body, but come only with food. The absence of at least one of them, for example, vitamin C, leads to illness and even death. We get B vitamins mainly from wholemeal bread, and the source of vitamin A and other fat-soluble vitamins are dairy products, fish oil, and liver. The intervals between meals should not be too long (no more than 5-6 hours). It is harmful to eat only 2 times a day, but in excessive portions, because... this places too much strain on the circulation. It is better for a healthy person to eat 3-4 times a day. With three meals a day, lunch should be the most satisfying, and dinner should be the lightest. It is harmful to read and solve complex and important problems while eating. You should not rush, eat while burning yourself with cold food, or swallow large pieces of food without chewing. Systematic dry food, without hot dishes, has a bad effect on the body. It is necessary to observe the rules of personal hygiene and sanitation. A person who neglects their diet is, over time, at risk of developing such severe digestive diseases as, for example, peptic ulcers, etc. Thorough chewing and grinding of food to a certain extent protects the mucous membrane of the digestive organs from mechanical damage, scratches and, in addition, promotes rapid penetration juices deep into the food mass. You need to constantly monitor the condition of your teeth and oral cavity. Not every one of us knows that we need to learn a culture of reasonable consumption, to refrain from the temptation to take another piece of a tasty product that gives extra calories or introduces an imbalance. After all, any deviation from the laws of rational nutrition leads to poor health. The human body consumes energy not only during periods of physical activity (during work, playing sports, etc.), but also in a state of relative rest (during sleep, lying down), when energy is used to maintain the physiological functions of the body - maintaining a constant body temperature . It has been established that a healthy middle-aged person with normal body weight consumes 7 kilocalories per hour for every kilogram of body weight. The first rule in any natural nutrition system should be: - eating only when you feel hungry; - refusal to eat in case of pain, mental and physical malaise, fever and elevated body temperature; - refusal to eat immediately before bed, as well as before and after serious work, physical or mental. It is very important to have free time to digest food. The idea that exercise after eating helps digestion is a grave mistake. Meals should consist of mixed foods that are sources of proteins, fats and carbohydrates, vitamins and minerals. Only in this case is it possible to achieve a balanced ratio of nutrients and essential nutritional factors, to ensure not only a high level of digestion and absorption of nutrients, but also their transportation to tissues and cells, their complete absorption at the cellular level. Rational nutrition ensures proper growth and formation of the body, helps maintain health, high performance and prolong life. 4. 4. Motor activity. Optimal motor mode is the most important condition for a healthy lifestyle. It is based on systematic exercise and sports, effectively problem solving strengthening the health and development of physical abilities of young people, maintaining health and motor skills, strengthening the prevention of adverse age-related changes. At the same time, physical education and sports act as the most important means of education. It is useful to take the stairs without using the elevator. According to American doctors, each step gives a person 4 seconds of life. 70 steps burns 28 calories. General physical activity includes morning exercises, physical training, self-care work, walking, work in a summer cottage, etc. The norms for general physical activity are not precisely defined. Some domestic and Japanese scientists believe that an adult should take at least 10-15 thousand steps a day. The Research Institute of Physical Culture offers the following norms for the weekly volume of physical activity: - students of vocational schools and secondary educational institutions - 10 - 14 hours; - students - 10 - 14 hours; The main qualities that characterize a person’s physical development are strength, speed, agility, flexibility and endurance. Improving each of these qualities also helps improve health, but not to the same extent. You can become very fast by training in sprinting. Finally, it is a good idea to become dexterous and flexible by using gymnastic and acrobatic exercises. However, with all this it is not possible to form sufficient resistance to pathogenic influences. 4. 5. Hardening. For effective recovery and disease prevention, it is necessary to train and improve, first of all, the most valuable quality - endurance, in combination with hardening and other components of a healthy lifestyle, which will provide the growing body with a reliable shield against many diseases. In Russia, hardening has long been widespread. An example would be village baths with steam and snow baths. However, these days, most people do nothing to strengthen both themselves and their children. Moreover, many parents, out of fear of catching a child’s cold, from the first days and months of his life begin to engage in passive protection against colds: they wrap him up, close the windows, etc. Such “care” for children does not create conditions for good adaptation to changing environmental temperatures. On the contrary, it contributes to weakening their health, which leads to the occurrence of colds. Therefore, the problem of searching and developing effective methods hardening remains one of the most important. But the benefits of hardening from an early age have been proven by extensive practical experience and are based on solid scientific basis. Various hardening methods are widely known - from air baths to dousing cold water. The usefulness of these procedures is beyond doubt. Since time immemorial it has been known that walking barefoot is a wonderful hardening agent. Winter swimming is the highest form of hardening. To achieve it, a person must go through all the stages of hardening. The effectiveness of hardening increases when using special temperature influences and procedures. Their basic principles correct application must know everything: systematicity and consistency; taking into account individual characteristics, health status and emotional reactions to the procedure. Another effective hardening agent can and should be a contrast shower before and after physical exercise. Contrast showers train the neurovascular system of the skin and subcutaneous tissue, improving physical thermoregulation, and have a stimulating effect on the central nervous mechanisms. Experience shows the high hardening and healing value of a contrast shower for both adults and children. It also works well as a stimulant of the nervous system, relieving fatigue and increasing performance. Hardening is a powerful healing tool. It allows you to avoid many diseases, prolong life for many years, and maintain high performance. Hardening has a general strengthening effect on the body, increases the tone of the nervous system, improves blood circulation, and normalizes metabolism. 4. 6. Health and the environment. It has an important impact on health and the environment. Human intervention in the regulation of natural processes does not always lead to the desired positive results. Violation of at least one of the natural components leads, due to the existing relationships between them, to a restructuring of the existing structure of natural-territorial components. Pollution of the land surface, hydrosphere, atmosphere and oceans, in turn, affects people's health. Effect " ozone hole“affects the formation of malignant tumors, atmospheric pollution on the condition of the respiratory tract, and water pollution on digestion, sharply worsens the general health of mankind, and reduces life expectancy. Health obtained from nature depends 50% on the conditions surrounding us. The body's reactions to pollution depend on individual characteristics: age, gender, health status. As a rule, children, elderly and sick people are more vulnerable. When the body systematically or periodically receives relatively small amounts of toxic substances, chronic poisoning occurs. Similar signs are observed during radioactive contamination of the environment. Adapting to unfavorable environmental conditions, the human body experiences a state of tension and fatigue. Tension is the mobilization of all mechanisms that ensure certain activities of the human body. Depending on the magnitude of the load, the degree of preparation of the body, its functional-structural and energy resources, the ability of the body to function at a given level is reduced, that is, fatigue occurs. Changes in physiological functions are also caused by other environmental factors and depend on the time of year and the content of vitamins and mineral salts in food products. The combination of all these factors (stimulants of varying effectiveness) has either a stimulating or depressing effect on a person’s well-being and the course of vital processes in his body. Naturally, a person should adapt to natural phenomena and the rhythm of their fluctuations. Psychophysical exercises and hardening of the body help a person reduce dependence on weather conditions and weather changes, and contribute to his harmonious unity with nature. 4. 7. Heredity. In addition, it is necessary to take into account another objective factor affecting health - heredity. This is the property inherent in all organisms to repeat the same signs and developmental features in a number of generations, the ability to transmit from one generation to another the material structures of the cell containing programs for the development of new individuals from them. 4. 8. Psychological self-regulation. Who doesn't want to be in a good mood? If a person is in a good mood, he becomes kinder, more sympathetic and more beautiful. Any business he does is a success, worries and concerns disappear somewhere, it seems that nothing is impossible. The expression on his face changes, a special warmth appears in his eyes, his voice sounds more pleasant, his movements become light and smooth. People are involuntarily drawn to such a person. But everything changes if the mood is bad. It's like a black cloud surrounds a person. He hasn't said anything yet, but we can already expect trouble. It’s as if some kind of negative energy arises, it is transmitted to others, causing anxiety, tension, irritation. Some annoying little things, grievances come to mind, productivity drops sharply, interest in studying is lost, everything becomes boring, unpleasant, hopeless. Our mood is determined primarily by emotions and feelings associated with them. Emotions are the primary, simplest types of reactions to any stimuli. They can be positive or negative, strong or weak, increase or, conversely, decrease. Feelings are another matter. These are purely human qualities that characterize our personal experiences. It is very important that, unlike emotions, feelings do not arise spontaneously, but are controlled by consciousness and subordinate to the psyche. But mood has not only a mental, but also a psychophysiological basis, and is controlled by a certain hormonal apparatus. The production of these hormones is primarily dependent on the psyche. It is the psyche, which is a product of brain activity, that acts as the main judge and distributor. It should be clearly understood that a good mood can be created arbitrarily, it can be maintained, and finally, the ability to be in a good mood can and should be trained. The overall functional state, and primarily performance, is of great importance. It is precisely this force that ensures the coordinated activity of all components of a functional system. If performance decreases, the clear interaction of system elements is disrupted. Actions become stereotyped, even familiar operations turn out worse, reaction decreases, and coordination of movements is impaired. Emotional stability deteriorates, many things begin to irritate. How to ensure that a good mood prevails? How to create a good mood and maintain it throughout the day? Creating a good mood starts in the morning. Start your morning with gymnastics. After all, gymnastics is not just physical exercise, it not only helps our body move from sleep to wakefulness and active activity. Gymnastics, if we think about the meaning of what we are doing, is also a way to emotionally recharge for the whole day. Each exercise not only puts a special load on the muscles, improves blood circulation and metabolism, it also affects one or another function of our body, helping to optimize its functioning. It must be remembered that when doing gymnastics, you must clearly understand the meaning and functional purpose of each movement. During sleep, the body is in a special functional state. Now we need to restore the usual relationships between the brain and muscles. The muscles must clearly and obediently carry out all incoming commands. To do this they need to be configured. Physical activity associated with fixating attention on positive muscle sensations promotes the production of hormones that create positive emotions, vigor, and confidence. A clear idea must be formed in the mind that movement is not an end in itself. It is needed, in particular, to stimulate the “production” by our body of biologically necessary substances that cause positive emotions, reducing feelings of tension, melancholy, and depression. The novelty of impressions, which evokes positive emotions, especially stimulates the psyche. Under the influence of the beauty of nature, a person calms down, and this helps him to escape from everyday trifles. Balanced, he acquires the ability to look around him as if through a magnifying glass. Resentment, haste, nervousness, so frequent in our lives, dissolve in the great tranquility of nature and its endless expanses. 5. Orientation towards health among persons classified as internal and external. Individuals of the expressive type, focused on communication and emotional openness, are characterized by rapid creative thinking and “threatened” qualities - a high level of aspiration, violation of the work schedule, and increased excitability. Persons of the opposite type - impressive, prone to introspection, violation of the rest regime, who are not pretentious to consumer values, are characterized by a high focus on the creative process itself. In individuals of the impulsive type with low self-control, prone to disruptions in activities, the motivational profile has a “jumping” character. They are resilient in stressful situations. Conflict-ridden personalities are characterized by traits of rigidity (lack of mobility of mental processes), stubbornness, unstable self-esteem, and are prone to one-sided hobbies. Therefore, the tactics of each person should be aimed in one case at inclusion in creative development activities, in another - at missing communication, in a third - at satisfying a hobby (for example, collecting). 1. People differ in how and where they localize control over events that are significant to them. There are two possible polar types of such localization: external (external) and internal (internal). In the first case, a person believes that the events that happen to him are the result of external forces - chance, others, etc. In the second case, a person interprets significant events as the result of his own activity. Any person is characterized by a certain position in space, extending from the external to the internal type. 2. The locus of control characteristic of an individual is universal in relation to any types of events and situations that he has to face. The same type of control characterizes the behavior of a given individual both in case of failures and in the sphere of achievements, and this applies to different degrees to different areas of social life. Internals were found to have a more active position in relation to their health than externals: they are better informed about their condition, care more about their health and more often seek preventive care. Externals, on the contrary, are more anxious, susceptible to depression and mental illness. 6. Physical self-education. For knowledge workers, systematic physical education and sports acquires exceptional importance. It is known that even in a healthy and elderly person, if he is not trained, leads a “sedentary” lifestyle and does not engage in physical exercise, even with the slightest physical exertion, breathing quickens and the heartbeat appears. On the contrary, a trained person can easily cope with significant physical activity. The strength and performance of the heart muscle, the main engine of blood circulation, is directly dependent on the strength and development of all muscles. Therefore, physical training, while developing the muscles of the body, at the same time strengthens the heart muscle. In people with undeveloped muscles, the heart muscle is weak, which is revealed during any physical work. Daily morning exercises are a mandatory minimum of physical training. It should become the same habit for everyone as washing your face in the morning. Physical exercises should be performed in a well-ventilated area or in the fresh air. For people leading a sedentary lifestyle, outdoor exercise (walking, walking) is especially important. It is useful to walk to work in the morning and walk in the evening after work. Systematic walking has a beneficial effect on a person, improves well-being, and increases performance. Thus, daily stay in the fresh air for 1-1.5 hours is one of the important components of a healthy lifestyle. When working indoors, a walk in the evening, before bed, is especially important. Such a walk as part of the necessary daily exercise is beneficial for everyone. It relieves the stress of a working day, calms excited nerve centers, and regulates breathing. Walking is best done according to the principle of cross-country walking: 0.5 -1 km at a slow walking pace, then the same amount at a fast athletic pace, etc. 7. Conclusion. An important element of a healthy lifestyle is personal hygiene. It includes a rational daily regimen, body care, hygiene of clothes and shoes. The daily routine is also of particular importance. When followed correctly and strictly, a clear rhythm of the body’s functioning is developed. And this, in turn, creates the best conditions for work and recovery. Uneven living, working and living conditions, individual differences between people do not allow us to recommend one daily regimen for everyone. However, its basic provisions must be observed by everyone: performing various types of activities at strictly defined times, correct alternation of work and rest, regular meals. Particular attention should be paid to sleep - the main and irreplaceable form of rest. Constant lack of sleep is dangerous because it can cause exhaustion of the nervous system, weakening of the body's defenses, decreased performance, and deterioration of well-being. Today, almost every person living in countries with at least some technological progress has a lot of things to do and responsibilities. Sometimes he doesn’t even have enough time for his own affairs. As a result, with a mountain of petty technical problems, a person simply forgets the main truths and goals and gets confused. Forgets about his health. He doesn’t sleep at night, doesn’t go hiking, doesn’t run in the morning, drives a car (on streets with dangerous air conditions), and eats with a book. Therefore, it is imperative to think through your life tasks and goals in order to thereby allocate time to strengthen your health. Topic 4.Psychophysiological foundations of educational work and intellectual activity. Means of physical culture in regulating performance. 1. Introduction. Basic concepts.Abstract on physical education Topic: “Self-control during physical exercise. Forms of independent study"
EssayPhysical culture is an integral part of human life. It occupies a fairly important place in people’s studies and work. Physical exercise plays a significant role in the performance of members of society, which is why knowledge
Work program of the discipline physical culture educational program for all areas of training (specialties) and training profiles
Working programmThe work program is compiled on the basis of the State educational standard of higher professional education and the approximate program of the discipline “Physical culture” of the Ministry of Education and Science of the Russian Federation,
Physical culture, healthcare and education / Materials of the All-Russian Scientific and Practical Conference in Memory of V. S. Pirussky
DocumentPhysical culture, healthcare and education / Materials of the All-Russian scientific and practical conference in memory of V.S. Pirussky. - Tomsk, Tomsk State University, 2009.
Working curriculum in physical education for specialty 040400 dentistry
Working curriculumThe discipline of physical education is studied in the amount of 408 hours with lectures (26 hours), practical classes (245 hours) and independent studies (137 hours).
Work program name of the discipline “Physical Education” (1)
Working programmThe purpose of physical education of students is the formation of physical culture of the individual and the ability to purposefully use a variety of means of physical culture, sports and tourism to preserve and improve health,
© Interregional Academy of Security and Survival, 2015
© N. E. Vetkov, 2015
* * *Topic 1. Physical culture and sports as social phenomena of society
3. Personal physical culture
4. Physical education values
5. Physical education of students
1. Physical culture and sports are components of the general culture of society
The level of culture of a society is largely determined by the degree of development, disclosure and use of individual human abilities. Moreover, it is especially important to emphasize that in the system of universal cultural values, one of the main components is the level of health and physical fitness of the entire population in different age periods and especially in the first half life, which determines the possibilities of mastering all other values.
Physical culture and sports are an independent type of human activity, the significance of which in the development of society is very diverse. They have a certain impact on social production, on the formation of a person as an individual, on the development of social relations.
Physical Culture– part of the general culture of society, aimed at strengthening and increasing the level of health. It performs a social function - the education of a comprehensively and harmoniously developed personality.
Currently, the understanding of physical culture as a social and individual value has increased, which makes it possible to form new trends in the development of public opinion and personal motivation to master the values of physical culture by everyone.
If in the not very distant past, physical exercise was the lot of enthusiasts, athletes and athletes, now it is becoming an increasingly necessary component of the education and healthy lifestyle of every person. One of the main tasks of a civilized society is the introduction of active motor activity into everyday life. The most important motive for this is the desire to increase the body’s resistance to various unfavorable environmental conditions, maintain health, active working capacity and eliminate the manifestations of chronic pathology.
Purpose physical culture and sports is also to expand the range of the maximum limiting capabilities of the body of healthy people to maintain a stable state and the ability to overcome extreme factors associated with certain working conditions, and social activities person.
The rapid progress of production, the decrease in the share of physical labor in everyday life, the significant intellectual, emotional and psychological stress of work activity in conditions of a sharp decrease in the physical activity of this main regulator of the state of previous generations - the functions of the human body - have exposed with all severity the deficit of physical culture of the majority of the population.
Life has shown that even the most outstanding achievements of modern medicine are not able to fundamentally influence the process of physical degradation of a person. They can best case scenario just slow it down, save what can still be saved. The fashionable thesis about the need to protect nature can now be supplemented with a call for the protection of nature by man himself (V.K. Balsevich, 1986). Most scientists around the world consider systematic physical activity throughout life to be the main source of development and health promotion.
Awareness of the role of physical culture in human life and society has increased in recent decades. The incentive for this is the importance of physical culture as a factor in improving human nature, as an element of compensation for the developing imbalance of the required volume and quality of physical activity, on the one hand, and real physical activity in everyday life, on the other hand.
In terms of its impact on people, sport is moving to one of the central places in the cultural life of society. As one of the spheres of social activity of our society, physical culture and sports are important means of enriching Russian culture. Nowadays, physical education and sports are very popular. Messages about sports records and results of major international sports competitions fly around the world at lightning speed. The world press resorts to the loudest epithets when describing physical culture and sports: “Sport is a phenomenon of the 20th century”, “Physical culture is an integral element of the value system of modern culture”, “Sport is a mirror of public life”, etc.
Physical culture and sports are attracting increasing attention from sociologists, doctors, historians, teachers, philosophers and specialists in other sciences about sports; they write articles, books, plays and films are dedicated to it. All this is not just a tribute to fashion, but a reflection of the place in the life of modern society that physical culture and sports occupy in it.
The physical activity directly carried out by each person is also related to motivation, the level of physical education and the amount of accumulated experience. The main components of any personal cultural value are the quality of organization, systematicity, compliance with the goals of physical training, adequacy to the state of the body, age, and level of physical fitness.
Thus, it is in the physical activity of a person that the potential of his physical culture is realized, the ability to improve his physical nature based on the use and development of knowledge, experience, technological and material capabilities and attitudes appropriate to living conditions accumulated by the entire society.
2. General concepts of the theory of physical culture
Physical culture is a complex social phenomenon that is not limited to solving problems of physical development, but also performs other social functions of society in the field of morality, education, and ethics. It has no social, professional, biological, age, or geographic boundaries.
The theory of physical culture proceeds from the basic principles of the theory of culture and is based on its concepts. At the same time, it has specific terms and concepts that reflect its essence, goals, objectives, content, as well as means, methods and guidelines.
The main and most general concept is “physical culture”. As a type of culture, in general social terms it represents a vast area of creative activity to create people’s physical readiness for life (health promotion, development of physical abilities and motor skills). In personal terms, physical culture is a measure and method of comprehensive physical development of a person.
Thus, Physical Culture- this is a type of culture, which is a specific process and result of human activity, a means and method of physical improvement of a person to fulfill social duties.
IN structure of physical culture includes such components as physical education, sports, physical recreation (rest) and motor rehabilitation (recovery). They fully satisfy all the needs of society and the individual in physical training.
Physical Education– a pedagogical process aimed at the formation of special knowledge, skills, as well as the development of versatile physical abilities of a person. Like education in general, it is a general and eternal category of social life of the individual and society. Its specific content and focus are determined by the needs of society for physically trained people and are embodied in educational activities.
Sport– gaming competitive activity and preparation for it; is based on the use of physical exercises and is aimed at achieving the highest results, revealing reserve capabilities and identifying the maximum levels of the human body in physical activity. Competitiveness, specialization, focus on the highest achievements, and entertainment are specific features of sport as a part of physical culture.
Physical recreation (rest)– the use of physical exercises, as well as sports in simplified forms for people to actively relax, enjoy this process, have fun, switch from ordinary activities to others. It constitutes the main content of mass forms of physical culture and is a recreational activity.
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Content:
1. Topic: Physical culture and sports.
1-1 Physical culture.
1-2 Physical education.
1-3 Efficiency, general patterns of its changes in educational and professional activities.
1-4 Adaptation and its types.
1-5 Mass sports and elite sports: goals, objectives, problems.
1-6 University sports, its forms of organization and distinctive features.
1-7 Olympic Games of antiquity. Basic historical information.
1-8 Modern Olympic Games. Dynamics of their development.
2. Biological foundations of physical culture.
2-1 The human body as a complex biological system.
2-2 Metabolism. Energy balance.
2-3 The influence of physical activity on the cardiovascular system. Indicators of heart performance.
2-4 The mechanism of the muscle pump.
2-5 The influence of physical activity on the respiratory system. Indicators of the performance of the breathing apparatus.
2-6 Breathing pump mechanism.
2-7 Recommendations for breathing during exercise and sports.
2-8 Impact of physical activity on the musculoskeletal system (bones, joints, muscles).
2-9 Reflex nature of motor activity. Stages of motor skill formation.
3. Healthy lifestyle among students. Physical culture in ensuring health.
3-1 Definition of “health”. The problem of human health in the conditions of the scientific and technical process.
3-2 Factors influencing human health.
3-3 Components of a healthy lifestyle.
3-4 Work and rest schedule.
3-5 Balanced nutrition.
3-6 Optimal physical activity.
3-7 Hardening the body.
3-8 Giving up bad habits.
3-9 Compliance with the rules of personal and public hygiene.
4. Fundamentals of sports training methods.
4-1 Methodological principles of sports training.
4-2 Sections of sports training.
4-3 Means and methods of developing physical qualities.
4-4 Zones of intensity of physical activity according to heart rate.
4-5 Structure of the educational and training task.
5. Methods of independent exercise and sports.
5-1 Optimal physical activity and its impact on health and performance.
5-2 Forms of independent physical. exercises: morning hygienic gymnastics, its purpose and content, physical. exercises during the day, their purpose and content, sports training.
5-3 Content and structure of independent sports training.
5-4 Monitoring the effectiveness of self-study.
6. Medical supervision and self-control of those involved in physical exercises and sports.
6-1 Medical supervision as a mandatory event.
6-2 Subjective and objective indicators of self-control.
6-3 Self-monitoring of physical development: the method of standards and the method of indices.
6-4 Self-monitoring of the functional state of the body. Functional tests to assess the state of the cardiovascular and respiratory systems.
6-5 Self-monitoring of physical fitness. Assessment of the development of muscle strength, speed of movement, agility, flexibility, endurance.
7. Rehabilitation in physical education, sports and professional activities.
7-1 Definition of the concept of “rehabilitation”, its types.
7-2 Rehabilitation methods.
8. Professional and applied physical culture. Professional psychophysical readiness of a civil engineer.
8-1 PROFESSIONAL APPLIED PHYSICAL CULTURE OF A CIVIL ENGINEER.
8-2 Stages of labor activity.
8-3 Psychophysical model of a civil engineer (open one of the blocks of the model).
8-4 Psychophysical model of a civil engineer.
8-5 Professional mental readiness. Basic prof important physics