Physical education as a healthy lifestyle. Free time and physical culture

The need for movement is innate in man. It is she who makes the child, polite at the only final lesson, rush along the corridors, jump, make noise, run and catch up, and the like. It is still a child, and the need for movement in it is not stifled. She acts spontaneously. However time will pass, and an adult, who went through hard labor "quiet sitting" at school, will destroy this need for movement in himself. Even given the opportunity to rest in motion after exhausting lectures, she will not take advantage of it. This is felt during the training of teachers in advanced training courses; they complain that it is difficult to sit for a long time, but they do not get up during recess. This is already observed in high school students.

The need for movement is a healthy need, and its absence testifies Not healthy lifestyle life. As noted by S. Gaiduchok ("First Ukrainian Pedagogical Congress", 1938, p. 181), the ancient Greeks developed a system of physical exercises, following the call of nature. The needs of the movement, they are even normalizing state laws (Lycurgus in Sparta, 880 BC; Solon in Athens, 594 BC, etc.). Plato called for a uniform education of the spirit and body and demanded that women be allowed to exercise.

Our attitude to physical culture under the communist regime was specific. At school, she was given one to two hours a week. Particular ("state") attention is focused on the search for record holders, and hence the "normative mania": it was about the traditional preservation of standardized "fighters of the revolution" and the use of physical achievements in order to glorify the "achievements of socialism." Thus, physical education served not the needs of the organism of each child, but the needs of the ideology and intentions of the party. This was obvious evidence that physical culture can be interpreted as a means of realizing natural need a person in motion is a guarantee of her personal health, and as a means of preparing the people for the struggle for domination over other peoples or self-defense. Today we also face the choice of our own path in education. In particular, we come to the conclusion that it should also bring joy and pleasure, and especially - influence the formation of character, which will be discussed in the following sections.

World experience shifts the emphasis to physical culture as a factor in the development of all forms of schoolchildren's activity. Instilling special skills and getting great "results" is a secondary goal. The main task is the overall harmonious physical development of the child. In this regard, experts advise: a) use national characteristics physical education of each people (national games); b) combine physical education with other school subjects (game moments in the lesson, walking tours, etc.). These factors are also focused on the full state of the cardiovascular and respiratory systems, physical strength, joint mobility, endurance, body structure and posture. S. Hayduchok, already mentioned, in his speech at the First Ukrainian Pedagogical Congress noted that physical exercises ("exercise") equalizes posture, strengthens the body, makes the face fresh, and the eyes clear; timid children with their help comprehend courage, courage and perseverance, gain an advantage over the lazy, experience self-confidence. Physical exercises contribute to the upbringing of the spirit, for constant tension leads to success, and relaxation leads to decline ("First Ukrainian Pedagogical Congress", 1938, p. 117).

As already mentioned, the need for sports comes up against the concern of a modern person and the lack of proper conditions (gyms, sports equipment, etc.), and at the same time, the natural laziness of a person who cannot overcome himself - get up earlier, try to jump higher, temper your body cold water etc. Some general skepticism and neglect of active sports also interferes. Meanwhile, in the world, the factor of social psychology - public attachment to sports - decides a lot. The child also "sculpts" himself in this atmosphere, taking an example from his parents and elders. Where they go in for sports, it is not necessary to encourage the child to do it. Societies that believe in the life purpose of sport are generally healthier and smarter than those that do not practice it.

The foregoing leads to several important conclusions.

1. Mass sports should be really massive and give each child the opportunity to perform the exercises available to her throughout the lesson. Physical education should become an exercise (fun, group exercises, individual exercises at the same time on simulators, sports games for everyone, etc.). This would contribute to maintaining the vitality of students, normal development and disease prevention. Daily physical activity is essential, although after hours. By the way, we doubt whether physical education should be considered an academic subject at all in the academic sense. This is the form active rest. And it should work for health, development and satisfaction. physiological needs child, and therefore become an element of a common culture.

2. We need a methodological conceptual retraining of physical education teachers, which would orient them to the new tasks of the school, as well as a sharp increase in their number due to mass training in pedagogical educational institutions sports instructors (as an additional specialty). Not every teacher should be a master of sports, but everyone can and should love sports, have certain methodological training and serve as an example of attitude towards sports.

3. Ultimately, as far as possible, it is necessary to expand the sports material base of the school: build Sport halls, sports grounds, health rooms, equipped with individual training facilities. For this purpose, it is advisable to use almost any free corner, corridor, recreational area, placing comfortable and attractive exercise equipment in them so that children can use them even during a break.

4. Physical education and tourism at school, rational nutrition and methodological and hygienic supervision should be the subject of constant close attention of the school administration.

Physical education and sports are an integral part of human life. But as time shows, with the development of scientific and technological progress, humanity becomes physically less active.

The main work for a person is done by a “machine”, “robot”.

Currently, both the elderly and young people have a lack of motor and physical activity, which leads to a slowdown in metabolism and a decrease in the activity of cells in the human body.

As a result, people have weak physical endurance and gain excess weight. These problems can be solved with the help of physical education and sports. Regular exercise is an important part of a healthy lifestyle.

Physically active people get sick less often and live longer. Exercise not only improves physical health, but also improves mental condition and instill a sense of well-being. Staying physically active is important for children, adults and the elderly. It does not require intense exercise - you can find ways to maintain health in Everyday life eg by taking brisk walks. If you have never done or never exercised certain time- easy to start. Physical activity is the key to maintaining a healthy weight, which is also important during pregnancy. However, remember to take precautions to avoid injury and remember that nutrition and consumption enough liquid also has great importance. Taking the right amount nutrients provides the energy needed for exercise, and the fluid helps prevent dehydration.

Physical activity helps prevent the following serious diseases:

Exercise can reduce the risk of heart disease and strokes. In people who are not physically active, this risk of dying from a stroke and coronary disease heart is doubled.

But, even if you do not exercise, but simply carry out daily walks, you can significantly reduce the risk of these diseases.

Exercise can also reduce blood pressure. Hypertension is a common occurrence that increases the risk of stroke and heart attack. In Ukraine, about one third of the population suffers from hypertension. Exercise helps reduce high blood pressure in hypertension or prevent the development of this disease.

Exercise helps improve cholesterol balance. There are two types of cholesterol - low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is sometimes referred to as "bad" cholesterol, and IDL as "good". High level of NPL and low level IDPs increase the risk of heart disease. But studies show that regular exercise, such as a brisk walk or run, is associated with higher levels of high-density cholesterol.

Those who do not exercise are more likely to develop lower back pain. Eight out of ten people will experience low back pain at some point in their lives, but people who exercise are much less likely to experience it. If you already have lower back pain, exercise can reduce it.

Moderate regular physical activity, including walking, swimming, and cycling, is good for osteoarthritis. It is the most common form of arthritis and affects eight out of ten people over the age of 50 to some degree. Exercise also prevents and slows down the development of this disease.

Physical activity improves bone mineral density in children and helps maintain bone strength in adolescents. It also slows down bone degeneration later in life. This can help prevent osteoporosis, a disease in which your bones become brittle and more prone to fracture. Exercises with high load on the bones, such as running and jumping, increase bone density in young people. But if you already have osteoporosis, you should not give a large load on the bones, it is better to limit yourself to walking or swimming.

Regular physical education and sports, according to the results of research by doctors, increase the mood and general physical activity of a person, improve resistance to psychological stress, normalize redox processes, and also activate blood circulation processes. The degree of physical activity during physical education and sports should correspond to the capabilities of the student, his age and state of health. To intensify training, they usually resort to increasing the number of exercises, increasing the load and increasing the overall pace of training, that is, reducing the pauses between exercises.

Physical exercise usually ends water procedures: rubdown or shower. Lead active image life and stay healthy.

Introduction. 3

The influence of health-improving physical culture on the body. 4

General system of education and physical training. 9

1. The principle of consciousness and activity. 9

2. The principle of visibility. 10

3. The principle of accessibility and individualization. 10

4. The principle of systematicity. eleven

5. The principle of gradual increase in requirements (dynamic) 11

Fundamentals of a healthy lifestyle. Physical Culture in providing health. 13

About the routine of the day. 19

Conclusion. 23

List of used literature.. 24

Introduction

At present, when organizing the educational process, each higher educational institution is tasked with training specialists at a high level, using modern methods of organizing the educational process, ensuring that they use the acquired knowledge and skills later, in practical work or scientific research. However, full use professional knowledge and skills is possible with good condition health, high efficiency of young professionals, which can be acquired by them with regular and specially organized physical education and sports. Consequently, the quality of preparation, including physical, for the upcoming professional activity for each young specialist acquires not only personal, but also socio-economic significance.

Social and medical measures do not give the expected effect in maintaining people's health. In the improvement of society, medicine went mainly along the path "from illness to health", turning more and more into a purely medical, hospital. Social activities are aimed primarily at improving the environment and consumer goods, but not at educating a person.

The most justified way to increase the adaptive capacity of the body and maintain health is physical education and sports.

Today we hardly find educated person who would deny great role sports in modern society. IN sports clubs, regardless of age, millions of people are engaged. Sports achievements for the vast majority of them have ceased to be an end in itself. Physical training becomes a catalyst for vital activity, by breaking into the field intellectual potential and longevity. The technical process, freeing workers from the exhausting costs of manual labor, did not free them from the need for physical training and professional activity, but changed the tasks of this training.

The influence of health-improving physical culture on the body

Wellness and preventive effect mass physical culture is inextricably linked with increased physical activity, strengthening of the functions of the musculoskeletal system, activation of metabolism. As a result of insufficient motor activity in the human body, the neuroreflex connections laid down by nature and fixed in the process of hard physical labor are disrupted, which leads to a disorder in the regulation of the activity of the cardiovascular and other systems, metabolic disorders and the development of degenerative diseases (atherosclerosis, etc.) . For the normal functioning of the human body and the preservation of health, a certain “dose” of physical activity is necessary. In this regard, the question arises about the so-called habitual motor activity, i.e. activities carried out in the course of daily professional labor and in everyday life. The most adequate expression of the quantity produced muscle work is the amount of energy consumption. Minimum value daily energy consumption required for normal life organism, is 2880-3840 kcal (depending on age, sex and body weight). Of these, at least 1200-1900 kcal should be spent on muscle activity; the remaining energy costs ensure the maintenance of the body's vital functions at rest, the normal activity of the respiratory and circulatory systems, metabolic processes, etc. In economically developed countries, over the past 100 years, specific gravity muscle work decreased by almost 200 times, which led to a decrease in energy consumption for muscle activity. The deficit of energy consumption necessary for the normal functioning of the body at the same time amounted to about 500-750 kcal per day. In this regard, in order to compensate for the lack of energy consumption modern man it is necessary to perform physical exercises with an energy consumption of at least 350-500 kcal per day (2000-3000 kcal per week).

Currently, only 20% of the population of economically developed countries are engaged in sufficiently intense physical training, which provides the necessary minimum energy consumption, the remaining 80% of the daily energy consumption is much lower than the level required to maintain stable health. A sharp restriction of motor activity has led to a decrease in the functional capabilities of middle-aged people. Thus, most of the modern population of economically developed countries has a real danger of developing hypokinesia (hypokinetic disease is a complex of functional and organic change And painful symptoms developing as a result of a mismatch between the activities of individual systems and the organism as a whole with the external environment). This condition is based on violations of energy and plastic metabolism (primarily in the muscular system). Skeletal muscles, which on average make up 40% of body weight (in men), are genetically programmed by nature for hard physical work. “Motor activity is one of the main factors determining the level metabolic processes body and the state of its bone, muscle and cardiovascular systems,” wrote Academician V.V. Parin (1969). Human muscles are a powerful generator of energy. They send a strong stream nerve impulses to maintain optimal tone of the central nervous system , facilitate movement venous blood vessels to the heart, create the necessary voltage for the normal functioning of the motor apparatus.

The energy potential of the body and the functional state of all organs and systems depends on the nature of the activity skeletal muscle. The more intense the motor activity, the more fully the genetic program is implemented and the energy potential, functional resources of the body and life expectancy increase. Importance has an increase in the body's resistance to action adverse factors external environment: stressful situations, high and low temperatures, radiation, injuries, hypoxia.

As a result of the increase nonspecific immunity increased resistance to colds. However, the use of extreme training loads required in professional sports to achieve the "peak" of sports form often leads to the opposite effect - suppression of immunity and increased susceptibility to infectious diseases. The special effect of health training is associated with an increase in the functionality of the cardiovascular system. It consists in economizing the work of the heart at rest and increasing the reserve capacity of the circulatory apparatus during muscle activity. One of the most important effects of physical training is a decrease in the heart rate at rest, as a manifestation of the economization of cardiac activity and its lower oxygen demand. Increasing the duration of the relaxation phase (diastole) provides more blood flow and a better supply of oxygen to the heart muscle.

When performing a standard load on a bicycle ergometer, in trained men, the volume coronary blood flow almost 2 times less than in untrained, respectively, 2 times less and the need for oxygen. Thus, with an increase in the level of fitness, the need of the heart for oxygen decreases both at rest and at maximum loads, which indicates the economization of cardiac activity. This circumstance is a physiological rationale for the need for adequate physical training.

Evaluation of the functional reserves of the circulatory system during extreme physical exertion in persons with different levels physical condition(UFS) shows: people with average UFS (and below average) have minimal functionality bordering on pathology, their physical performance is below 75%. On the contrary, well-trained athletes with a high FFS meet the criteria of physiological health in all respects, their physical performance reaches or exceeds optimal values.

With the growth of fitness (as the level of physical performance increases), there is a clear decrease in all major risk factors - cholesterol in the blood, blood pressure and body weight.

Special mention should be made of the influence of health-improving physical culture on the aging organism. Physical education is the main means of delaying age deterioration physical qualities and a decrease in the adaptive abilities of the body as a whole and the cardiovascular system in particular, inevitable in the process of involution. Age-related changes affect both the activity of the heart and the state of blood vessels. With age, the ability of the heart to maximum stress decreases significantly, which manifests itself in an age-related decrease in the maximum heart rate (although resting heart rate changes slightly). With age, changes also occur in the vascular system: the elasticity of large arteries decreases, the total peripheral vascular resistance increases, as a result, systolic pressure rises. All these changes in the circulatory system and a decrease in the performance of the heart entail a decrease in the maximum capabilities of the body, a decrease in the level of physical performance and endurance. Insufficient physical activity and lack of calcium in the diet exacerbate these changes. Adequate physical training, health-improving physical education classes are capable of to a large extent suspend age-related changes various functions. At any age, with the help of training, you can increase aerobic capacity and endurance levels - indicators of the biological age of the body and its viability.

Physical health is the natural state of the body normal functioning all its organs and systems. Stress, bad habits, unbalanced diet, lack of physical activity and other adverse conditions affect not only the social sphere of human activity, but also cause various chronic diseases.

For their prevention, it is necessary to lead a healthy lifestyle, the basis of which is physical development. Regular fitness, yoga, running, swimming, ice skating and other physical activities help keep the body in good shape and help maintain positive attitude. A healthy lifestyle reflects a certain life position aimed at developing culture and hygiene skills, maintaining and strengthening health, and maintaining an optimal quality of life.

Factors of a person's physical health

The main factor in the physical health of a person is his lifestyle.

A healthy lifestyle is a reasonable human behavior, including:

• The optimal ratio of work and rest;
• Correctly calculated physical activity;
• Rejection bad habits;
• Balanced diet;
• Positive thinking.

A healthy lifestyle ensures full fulfillment social functions, active participation in the labor, social, family and household sphere, and also directly affects life expectancy. According to experts, the physical health of a person depends on lifestyle by more than 50%.

Influencing factors environment on the human body can be divided into several groups of effects:

• Physical - humidity and air pressure, as well as solar radiation, electromagnetic waves and many other indicators;
• Chemical - various elements and compounds of natural and artificial origin, which are part of air, water, soil, food products, building materials, clothing, electronics;
• Biological - useful and harmful microorganisms, viruses, fungi, as well as animals, plants and their metabolic products.

The impact of the combination of these factors on the physical health of a person, according to experts, is about 20%.

To a lesser extent, heredity influences health, which can be both a direct cause of diseases and take part in their development. From the point of view of genetics, all diseases can be divided into three types:

• Hereditary - these are diseases, the occurrence and development of which is associated with defects in inherited cells (Down's syndrome, Alzheimer's disease, hemophilia, cardiomyopathy, and others);
• Conditionally hereditary - with a genetic predisposition, but provoked external factors(hypertension, atherosclerosis, diabetes, eczema and others);
• Non-hereditary - due to the influence of the environment, and not associated with the genetic code.

All people are genetically predisposed to various diseases, which is why doctors are always interested in the diseases of the parents and other relatives of the patient. The influence of heredity on a person's physical health is estimated by researchers at 15%.

Medical care, according to expert data, has almost no effect on health (less than 10%). According to WHO studies, the main reason for both the deterioration in the quality of life and premature death are chronic diseases which can be divided into four main types:

• Cardiovascular (heart attack, stroke);
• Chronic respiratory (obstructive pulmonary disease, asthma);
• oncological;
• Diabetes.

Alcohol consumption, smoking, unhealthy diet and physical inactivity contribute to the development of chronic diseases.

Consequently, the main indicator of a person's physical health is a lifestyle that should be aimed at preventing diseases, strengthening health, and achieving spiritual and physical harmony.

Human physical development and health

The basis of a healthy lifestyle is the physical development of a person, and health directly depends on the optimal ratio physical activity and rest. Regular exercise provides high level immunity, improve metabolism and blood circulation, normalize blood pressure, increase strength and endurance. When planning physical activity, it is imperative to proceed from age and physiological features person, take into account the state of health, consult a doctor about possible contraindications. Loads should be optimal: insufficient - ineffective, excessive - harm the body. In addition, over time, the loads become habitual and need to be gradually increased. Their intensity is determined by the number of repetitions of exercises, the amplitude of movements and the pace of execution.

Physical culture and human health

Physical culture is a sphere of social activity aimed at improving health and developing a person's physical abilities. Therefore, doctors emphasize the connection between physical culture and human health. There are several types of physical education:

The last two types are especially important, as they quickly normalize the state of the body and contribute to the creation favorable conditions vital activity.

Healthy lifestyle - the most important indicator physical health of a person. To lead it means, on the one hand, to preserve social activity and a positive attitude to the world, and on the other hand, give up bad habits, balance nutrition and exercise regularly. Physical education provides motivation to prevent diseases, keep the body in good physical shape, and increase life expectancy. Physical exercises improve mood, increase self-esteem and relieve stress, increase efficiency and have a positive effect on the functioning of the body as a whole.

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Protecting one's own health is the direct responsibility of each person, he has no right to shift it to others. Indeed, it often happens that a person in the wrong way life, bad habits, physical inactivity, overeating by the age of 20-30 brings himself to a catastrophic state and only then remembers medicine.

Health is the first and most important human need, which determines his ability to work and ensures the harmonious development of the individual. It is the most important prerequisite for the knowledge of the surrounding world, for self-affirmation and human happiness. Active long life is an important component of the human factor. A healthy lifestyle (HLS) is a lifestyle based on the principles of morality, rationally organized, active, labor, hardening and, at the same time, protecting from adverse environmental influences, allowing you to old age maintain moral, mental and physical health.

A-priory World Organization Health (B03) "Health is a state of physical, mental and social well-being and not merely the absence of disease or infirmity." 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 whole human body (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, the development of volitional qualities. Moral health is determined by those moral principles that are the basis social life person, i.e. life in a particular human society. hallmarks moral health of a person are, first of all, a conscious attitude to work, mastery of the treasures of culture, an active rejection of mores and habits that contradict normal way life. A physically and mentally healthy person can be a moral monster if he neglects the norms of morality. That's why social health counts the highest measure human health. Morally healthy people a number of universal human qualities are inherent, which make them real citizens.

Integrity human personality manifests itself primarily in the interconnection and interaction of mental and physical strength organism. The harmony of the psychophysical forces of the body increases the reserves of health, creates conditions for creative expression V various areas our life. Academician N.M. Amosov proposes to introduce a new medical term "amount of health" to denote 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 randomly 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 reserve of the body. 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. Suppose that at rest it gives 4 liters per minute, with the most energetic physical work - 20 liters. So the reserve is 5 (20:4). Similarly, there are hidden reserves of the kidneys and liver. They are detected using various stress tests. Health is the amount of reserves in the body, it is the maximum performance of organs while maintaining the qualitative limits of their function. The system of functional reserves of the body can be divided into subsystems:

• - Biochemical reserves (reactions of exchange).
• - Physiological reserves(at the level of cells, organs, organ systems).
• - Mental reserves.

A healthy lifestyle includes the following main elements: fruitful work, a rational mode of work and rest, the eradication of bad habits, an optimal motor regime, personal hygiene, hardening, rational nutrition, etc. Rational mode of work and rest - necessary element healthy lifestyle. With the correct and strictly observed regimen, a clear and necessary rhythm of the functioning of the body is developed, which creates optimal conditions for work and leisure, and thereby contributes to health promotion, improved performance and increased productivity. The next link in a healthy lifestyle is the eradication of bad habits (smoking, alcohol, drugs). These violators of health are the cause of many diseases, drastically reduce life expectancy, reduce efficiency, adversely affect the health of the younger generation and the health of future children.

There is only one way to achieve harmony in a person - the systematic performance of physical exercises. In addition, it has been experimentally proven that regular physical education, which is rationally included in the regime of work and rest, not only improves health, but also significantly increases the efficiency production activities. However, not all motor actions performed in everyday life and in the process of work are physical exercises. They can only be movements specially selected for influencing various organs and systems, developing physical qualities, correcting body defects.

It has been established that schoolchildren who systematically go in for sports are physically more developed than their peers who do not go in for sports. They are taller, have more weight and circumference. chest, muscle strength and lung capacity are higher. (The vital capacity of the lungs is the largest volume of exhaled air after the deepest breath.) The height of 16-year-old boys involved in sports is on average 170.4 cm, while for the rest it is 163.6 cm, weight, respectively, 62.3 and 52.8 kg.

Physical education and sports train the cardiovascular system, make it resilient to heavy loads. Physical activity contributes to the development of the musculoskeletal system. Physical exercise will positive impact if certain rules are observed during the classes. It is necessary to monitor the state of health - this is necessary in order not to harm yourself by doing physical exercises. If there are violations of the cardiovascular system, exercises that require significant stress can lead to a deterioration in the activity of the heart. Should not be exercised immediately after illness. It is necessary to withstand a certain period in order for the functions of the body to recover - only then physical education will be beneficial.

When performing physical exercises, the human body reacts to a given load with responses. The activity of all organs and systems is activated, as a result of which energetic resources, increases the mobility of nervous processes, strengthens the muscular and osseous-ligamentous systems. Thus, the physical fitness of those involved improves and, as a result, such a state of the body is achieved when loads are easily tolerated, and previously inaccessible results in various types of physical exercises become the norm. You always have good health desire to exercise, high spirits and good sleep. With proper and regular exercise, fitness improves year after year, and you will be in good shape for a long time.

Hygiene of exercise.

Based on regulations as a result of years of experience in the field sports medicine the main tasks of the hygiene of physical exercises and sports are clearly defined. This is the study and improvement of the environmental conditions in which physical culture and sports are practiced, and the development of hygienic measures that promote health, increase efficiency, endurance, and increase sports achievements. As noted earlier, physical exercises do not affect any organ or system in isolation, but the whole organism as a whole. However, the improvement of the functions of its various systems does not occur to the same extent. Especially distinct are the changes in the muscular system. They are expressed in an increase in muscle volume, an increase in metabolic processes, and an improvement in the functions of the respiratory apparatus. In close interaction with the respiratory organs, the cardiovascular system is also improved. Physical exercise stimulates metabolism, increases strength, mobility and balance of nervous processes. In this regard, the hygienic value of physical exercises increases if they are carried out in the open air. Under these conditions, their overall healing effect increases, they have a hardening effect, especially if classes are held at low temperatures air. At the same time, such indicators are improved physical development like chest excursion, lung capacity. When exercising in cold conditions, the thermoregulatory function improves, sensitivity to cold decreases, and the possibility of colds. In addition to the beneficial effects of cold air on health, there is an increase in the effectiveness of training, which is explained by the high intensity and density of physical exercises. Physical exercise should be standardized according to age features, meteorological factors.

Gymnastics.

In Ancient Greece for a long time athletes competed in the same light raincoats. One day, one of the winners of the competition lost his raincoat while running, and everyone decided that it was easier for him to run without a raincoat. Since then, all competitors began to enter the arena naked. In Greek, "naked" is "hymnos"; hence the word "gymnastics" appeared, which in ancient times included all types of physical exercises. Nowadays, gymnastics is called a system of specially selected physical exercises and methodological techniques used for comprehensive physical development, improvement of motor abilities and recovery. Gymnastics has many varieties, and we will begin our acquaintance with them with exercises. " the best remedy there is no sickness - do exercises until old age, ”says an ancient Indian proverb. And charging is usually called a 10-15-minute morning hygienic gymnastics performed after sleep. It helps the body to quickly move from a passive state to an active state, necessary for work, creates good mood and gives you a boost of energy. Therefore, it is useful to perform gymnastic exercises not only in the morning, but also in the afternoon, for which industrial gymnastics has been introduced at many enterprises. Before starting work, a set of simple exercises is performed for 7-10 minutes to prepare the body for the upcoming work (introductory gymnastics), and then twice (before and after lunch) the bell rings at the enterprises, production stops and a 5-7-minute physical culture pause begins : workers and employees perform gymnastic exercises specially selected for each profession. Giving rest to the nervous system, these exercises relieve fatigue and contribute to high performance. For them, a physical culture break is a great help, and workers of many professions perform 3-5 individual physical exercises during a shift.

Professionally applied gymnastics is a completely different matter: regular exercises with specially selected exercises provide mainly for the development of those muscle and motor groups. Skills that are necessary for faster mastery of labor skills in certain professions. And all schools and educational institutions have compulsory subject- basic gymnastics. Her program includes training in applied motor skills (walking, running, jumping, climbing, throwing, overcoming various obstacles, balance, carrying loads), as well as simple gymnastic and acrobatic exercises. Basic gymnastics also includes the so-called health gymnastics(the one that is broadcast on television), designed for self-study at leisure. It is necessary for those who, for some reason, cannot attend health group classes.

The training of each athlete certainly includes classes in sports and auxiliary gymnastics, which develops certain physical qualities, essential for different types sports. Integral part physical training in the Armed Forces is military applied gymnastics. Its task is the comprehensive development of physical abilities for quick action in a military situation, taking into account the specifics of military specialties. And who wants to find a slender figure with beautiful, prominent muscles, he is engaged in athletic gymnastics. It consists of general developmental exercises with objects - weights (metal sticks, dumbbells, rubber shock absorbers, expanders, weights, block devices, etc.) and without objects. However, there are lessons various types sports, providing versatile physical training. Finally, physiotherapy It is designed to restore the mobility of damaged parts of the body and eliminate physique deficiencies that have appeared as a result of injuries, injuries or illnesses. In the next subsection, we will take a closer look at morning exercises.

Morning gymnastics.

Morning exercises are physical exercises performed in the morning after sleep and contribute to an accelerated transition of the body to a vigorous working state. During sleep, the central nervous system of a person is in a state of a kind of rest from daytime activity. This reduces the intensity physiological processes in organism. After stimulation, the excitability of the central nervous system and functional activity various organs gradually increases, but this process can be quite lengthy, which affects the performance, which remains reduced compared to normal and well-being: a person feels drowsiness, lethargy, sometimes shows unreasonable irritability. Performing physical exercises causes the flow of nerve impulses from the working muscles and joints and leads to the central nervous system. nervous system into an active state. Accordingly, the work of internal organs is also activated, providing a person with high performance, giving him a tangible surge of vigor. Exercise should not be confused with physical training, the purpose of which is to obtain a more or less significant load, as well as to develop necessary for a person physical qualities.