Overwork from physical exertion. Signs of fatigue and fatigue
Introduction
Physical culture and sports give a person happiness, health, strength, flexibility, the ability to control one's body and oneself.
It is never too late for anyone to know the joy of physical culture and various sports. But, of course, it is better to start them earlier than the first signs of illness or a decrease in efficiency appear. However, numerous "diseases of the century" are not a hindrance for a novice athlete.
Everyone is aware of the beneficial role of physical exercise. However, not for everyone they have become constant companions of life. Explaining this phenomenon, sociologists name different reasons: laziness, lack of time, lack of conditions for classes, etc. At the same time, many people would like to do physical education in their free time from work or study, but do not know how to do it.
The purpose of the work is to get acquainted with ways to improve human performance.
The tasks of the work are to consider the signs of fatigue, fatigue and overwork, to determine the causes of their occurrence, to consider the preventive and restorative complexes of the body in case of fatigue, fatigue and overwork.
The relevance of the chosen topic lies in the fact that the prevention and recovery of the body in case of fatigue, fatigue and overwork are necessary procedures.
Signs of fatigue, fatigue and overwork, their causes and prevention
Overwork is a pathological condition that develops in a person due to chronic physical or psychological overstrain, the clinical picture of which is determined by functional disorders in the central nervous system.
Fatigue is a physiological state of the body that occurs as a result of activity and is manifested by a temporary decrease in performance. Often, the term “fatigue” is used as a synonym for fatigue, although these are not equivalent concepts: fatigue is a subjective experience, a feeling usually reflecting fatigue, although sometimes a feeling of fatigue can occur without a previous load, i.e. without real fatigue.
Fatigue can appear both during mental and physical work. Mental fatigue is characterized by a decrease in the productivity of intellectual work, a weakening of attention, speed of thinking, etc. Physical fatigue is manifested by a violation of muscle functions: a decrease in strength, speed of contractions, accuracy, consistency and rhythm of movements.
Efficiency can be reduced not only as a result of the work done, but also due to illness or unusual working conditions (intense noise, etc.).
The timing of the onset of fatigue depends on the characteristics of labor: it occurs much sooner when performing work, accompanied by a monotonous posture, tension of limited muscles; less tiring rhythmic movements. An important role in the appearance of fatigue is also played by the attitude of a person to the work performed. It is well known that many people during the period of emotional volume for a long time do not show signs of fatigue and feelings of fatigue.
Insufficient rest time or excessive workload for a long time often leads to overwork. With overwork, headache, absent-mindedness, decreased memory, attention, and sleep are disturbed.
Overwork is a pathological condition that develops in a person due to chronic physical or psychological overstrain, the clinical picture of which is determined by functional disorders in the central nervous system.
The basis of the disease is an overstrain of excitatory or inhibitory processes, a violation of their ratio in the cerebral cortex. This allows us to consider the pathogenesis of overwork similar to the pathogenesis of neuroses. Prevention of overwork is based on the elimination of its causes. Therefore, intensive loads should be used only with sufficient preliminary preparation. In a state of increased stress, intensive classes should be alternated with physical activity, especially on the days after exams or tests.
Under the action of a strong stimulus (stressor), an adaptation syndrome, or stress, develops in the body, during which the activity of the anterior pituitary gland and adrenal cortex increases. These changes in the endocrine system largely determine the development of adaptive reactions in the body to intense physical or psychological activity. However, chronic overstrain can lead to depletion of the adrenal cortex and thus to a violation in the body of previously developed adaptive reactions. It should be emphasized that in the process of overfatigue development, the central nervous system turns on and regulates stress reactions. At the heart of the pathogenesis of overfatigue is a violation of the processes of cortical neurodynamics, similar to how it occurs in neuroses.
In a state of overwork, a person's basal metabolism increases and carbohydrate metabolism is often disturbed. Violation of carbohydrate metabolism is manifested in the deterioration of absorption and utilization of glucose. The amount of sugar in the blood at rest decreases. The course of oxidative processes in the body is also disturbed. This may be indicated by a sharp decrease in the content of ascorbic acid in the tissues.
As already noted, it is generally accepted that there are two types of fatigue: one occurs during mental activity, the other - during muscular work. However, today, when there is a convergence of mental and physical labor in production, it has become almost difficult to single out mental or muscular fatigue in its pure form. In any work activity, there are components inherent in both mental and physical labor.
How to deal with fatigue, fatigue and overwork?
Prevention of fatigue, fatigue and overwork is based on the elimination of its causes. Therefore, intensive loads should be used only with sufficient preliminary preparation. In a state of increased stress, intensive classes should be alternated with physical activity, especially on the days after exams or tests. All violations of the mode of life, work, rest, sleep and nutrition, as well as physical and mental trauma, intoxication of the body from foci of chronic infection should be eliminated. Reinforced training after any illness or in a state of convalescence after past illnesses should be prohibited.
When performing certain physical exercises in the process of work, three main results are achieved: acceleration of the process of working out; increasing the efficiency of short-term rest in the process of work; maintaining the health of workers. Prevention of overwork is based on the elimination of its causes. Therefore, intensive loads should be used only with sufficient preliminary preparation. In a state of increased stress, intensive classes should be alternated with physical activity, especially on the days after exams or tests. All violations of the mode of life, work, rest, sleep and nutrition, as well as physical and mental trauma, intoxication of the body from foci of chronic infection should be eliminated. Reinforced training after any illness or in a state of convalescence after past illnesses should be prohibited.
Recovery of the body
The problem of restoring the normal functioning of the body and its performance after the work done (the fight against fatigue and the fastest elimination of its consequences) "is of great importance in sports. The fact is that, as the level of preparedness grows, the athlete needs an increasing strength of the stimulus (great physical activity) to ensure continuous functional improvement of the body and achieve a new, more high level his activities. Increasing the load provides a structural and functional improvement of blood circulation and strengthening of the trophic functions of the nervous system, the creation of a sufficient supply of energy, an increase in the capillarization of the skeletal and cardiac muscles. All this leads to an increase in the body's potential, an increase in its functional reserve, adequate adaptation to physical stress, and acceleration of recovery. The faster the recovery, the more opportunities the body has to perform subsequent work, and, consequently, the higher its functionality and performance. From this it is clear that recovery is an integral part of the training process, no less important than the direct training effects on the athlete.
The inevitable consequence of muscular activity is one degree or another of fatigue. Fatigue is a physiological, safety mechanism that protects the body from overstrain, and, at the same time, as a trace phenomenon of the work done, contributing to the development of adaptation, stimulates a further increase in the efficiency and fitness of the body. There is no training without fatigue. It is only important that the degree of fatigue corresponds to the work done.
The degree of fatigue, as well as the speed of recovery, is due to the complex interaction of many factors, among which the main ones are: the nature of the work done, its focus, volume and intensity, health status, level of preparedness, age and individual characteristics of the trainee, the previous regimen, the level of technical training, the ability to relax, etc. If these are competitions, then the degree of their tension and responsibility, the balance of forces, and the tactical plan for holding them play a significant role. The selective effect of various training loads and modes of operation on the motor apparatus and its vegetative support during fatigue and recovery has been experimentally proven (; ,; , etc.).
The cumulation of fatigue under certain training regimes also has a significant effect on the course of recovery processes. The duration of recovery varies from several minutes to many hours and days, depending on the severity of these factors. The faster the recovery, the better the body's adaptation to the next load, the more work it can do with higher efficiency, and, therefore, the more its functional capabilities grow and the higher the training efficiency.
With repeated large physical stresses in the body, two opposite states can develop: a) an increase in fitness and an increase in working capacity, if the recovery processes provide replenishment and accumulation of energy resources; b) chronic exhaustion and overwork, if recovery does not systematically occur.
The above provision, of course, does not mean that the training of qualified athletes should always be carried out against the background of complete recovery or super-recovery. Over the past decade, sports practice has convincingly proved not only the possibility, but also the expediency of training at the level of under-recovery during certain periods of micro- and macrocycles, which serves as an incentive to further increase the level of body activity and its performance. At the same time, medical studies showed the absence (of course, subject to all necessary conditions) of any adverse changes in the athlete's body. However, at certain stages of training, against the background of underrecovery, compensation is periodically needed to ensure a lasting recovery.
Consequently, the acceleration of recovery is a directed action on the recovery processes, one of the most effective levers for managing the training process. Acceleration of recovery can be achieved both naturally (recovery processes are trainable and it is not by chance that the speed of recovery is one of the diagnostic criteria for fitness), and by direct influence on the course of recovery processes in order to stimulate them.
The use of aids can only give the appropriate effect in combination with the natural way of accelerating recovery, due to the increase in fitness. Otherwise, shifts in recovery over time will not be adequately provided with the resources of the body, which can not only slow down the natural acceleration of recovery, but also adversely affect the functional reserve of the body. The management of recovery processes is important not only for qualified athletes who train with heavy loads, but also for all other contingents involved in physical culture and mass sports, since it contributes to the most favorable perception of loads by the body, and thus the healing effect of training. To date, a considerable arsenal of restorative means has been developed and put into practice, which can be classified according to various criteria: according to the direction and mechanism of action, time of use, conditions of use, etc. The most widespread division of restorative means into three large groups is pedagogical, psychological and biomedical, the complex use of which, depending on the direction of the training process, tasks and stage of preparation, age, condition and level of preparedness of the trainee, the previous regimen, constitutes the recovery system.
Pedagogical tools ensure the effectiveness of recovery due to the appropriate construction of training and regimen. This group of funds should be considered as the main one, because no matter what special means are used to speed up recovery, they will have the proper effect only with the right training and regimen. Pedagogical means include: a rational combination of general and special training means, the correct combination of load and rest in micro-, macro- and long-term training cycles, the introduction of special recovery cycles and preventive unloading, varying loads, training conditions, rest intervals between classes and exercises, widespread use of switching from one type of exercise to another, from one mode. work on another, a full-fledged warm-up, the use of muscle relaxation exercises, breathing exercises, self-massage techniques, etc., a full-fledged final part of the lesson, as well as a large individualization of training, a rational mode (especially in the pre- and post-competitive period), sufficient emotionality of classes and etc.
Psychological means are aimed at the fastest normalization of the neuropsychic status of an athlete after intense training and especially competitions, which creates the necessary background for restoring the functions of physiological systems and performance. This can be attributed as psycho-pedagogical means (such as, for example, optimal moral climate, positive emotions, comfortable living conditions and training, interesting varied recreation, sparing the athlete's psyche, especially in the pre-competitive period and immediately after the competition, when recruiting teams, resettling athletes at training camps etc., individual approach), as well as psychohygienic means of regulation and self-regulation of mental states: sleep lengthening, suggested sono-rest, psychoregulatory, autogenic training, color and musical influences, special methods of muscle relaxation, control of voluntary muscle tone, the use of certain medications to balance nervous processes, etc.
The main medical and biological means of recovery are rational nutrition (including the use of its additional factors and vitamins), physical factors (hydro-, balneo-, electro-, light and heat procedures, massage, air ionization), some natural herbal and pharmacological agents, rational daily mode, climatic factors. The mechanism of action of these funds can be imagined as a combination of non-specific (the effect on the protective and adaptive forces of the body) and specific influences directly aimed at the fastest elimination of manifestations of general and local fatigue caused by the work done. Through neurohumoral mechanisms of regulation, these drugs affect the metabolism, temperature and blood supply of tissues changed due to physical activity, contribute to the replenishment of spent energy and plastic resources, the fastest removal of decay products from the body, restore the normal ratio of nervous processes, thereby contributing to the restoration of the functions of regulatory mechanisms and effector organs. , eliminate the feeling of fatigue. This allows you to accelerate the natural course of recovery processes, increase the body's adaptation to subsequent muscle activity and its performance.
The use of auxiliary means for managing physiological processes changed under the influence of the work done, in order to accelerate its recovery and prevent overstrain during subsequent loads, is physiologically justified and has nothing to do with artificial stimulation of the body to increase its performance.
The use of restorative agents should be of a systemic nature, providing for the complex use of agents of various actions in close connection with a specific training regimen and methodology, that is, a rational combination of individual agents in accordance with the sport, tasks and period of training, the nature of work, the degree of fatigue, the condition of the athlete.
Recovery processes are characterized by unevenness, phasicity (the phase of reduced, initial and increased performance, the latter is recorded not after each work, but at longer stages of training), heterochronism. Heterochronism in the restoration of the vegetative and motor spheres of the body, as well as individual vegetative links, is most pronounced in the late recovery period after exercise, as well as in less trained individuals. Therefore, when choosing restorative means, one should provide for the possibility of simultaneously influencing various functional levels of the body, ensuring its performance, the mental and somatic spheres, the motor apparatus, the central nervous and autonomic systems, in order to simultaneously remove both the nervous and physical components of fatigue.
The combination of individual funds in the complex significantly increases the effectiveness of each of them. This applies both to the simultaneous use of pedagogical, psychological and biomedical means, and the use of individual means from the arsenal of the latter. Of great importance is the direction of the training process and, in particular, of a particular lesson or competition, which largely determines not only the selection of means that have a selective or predominant effect on certain functional parts of the body, but also the tactics of their use. In this case, the main attention is paid to the effect on the state of those body systems that have undergone the greatest changes under a given load and are the most slowly restored, as well as the state of integral systems that ensure performance and adaptation (nervous system, hormonal regulation, blood circulation). Therefore, when choosing means of recovery, it is imperative to take into account the type of sport and the direction of the load in the lesson. So, for example, in cyclic sports, the dependence of the depth and nature of fatigue on the relative power of the work performed, regardless of the structure of movement, is clearly traced (; Zimkin N. V), which makes the cardiorespiratory apparatus, metabolic processes and energy.
During acyclic exercises in martial arts, sports games, the nature of fatigue and recovery is largely due to increased requirements for accuracy and coordination of movements, the function of analyzers, and the neuromuscular apparatus, which determines the expediency of predominantly influencing these functional parts of the body. The need for this effect on vegetative and metabolism depends on the total amount of work done, that is, the proportion of work on endurance. In all sports, it is very important to achieve the fastest restoration of the balance of nervous processes and humoral-hormonal regulation, which largely determines the restoration of metabolism and vegetative functions of the body.
Of great importance are the individual characteristics of athletes. So, for example, some of them, even in a state of good fitness, are distinguished by a relatively slow recovery after exercise, which largely depends on the individual characteristics of nervous processes and metabolism. And, conversely, there is a genetically determined ability to quickly recover. It is necessary to take into account individual sensitivity to certain means (pharmacological and some food products, physiotherapeutic procedures, etc.).
Actively influencing physiological functions, regulating their mechanisms, restorative agents (especially physical, pharmacological and psychological) have and can have a directed effect on the body both calming and, on the contrary, exciting effect, which also requires taking into account individual characteristics and the nature of fatigue (with predominance after the load of excitation or, conversely, inhibition, oppression of the athlete). The importance of age is also significant. So, for example, in children after an intense, but relatively short duration of work, recovery is faster than in adults, and after very intense loads, on the contrary, it is slower. In middle-aged and older people, recovery processes slow down.
The state of health, the level of physical development, the nature of professional work, the familiarity of the load, the conditions for its implementation, climatic, geographical and other factors are also of some importance. Therefore, the selection of restorative agents and the tactics of their use should have a pronounced individual focus. In this case, any template is not only ineffective, but in some cases not harmless. To the greatest extent this refers to the means of pharmacology and physiotherapy.
It is also very important to take into account the compatibility of the means used, in particular the combination of means of general and local influence (although this division is somewhat arbitrary). At the same time, it should be taken into account that the means of general influence (baths, showers, general ultraviolet irradiation, air ionization, nutrition, vitamins, general massage, some medicines, etc.) have a wide range of non-specific general strengthening effects on the body and adaptation to them occurs more slowly and gradually than to means of local action. Local actions (decompression, electrical stimulation, thermal procedures, chamber baths, local massage, etc.), although they are aimed directly at relieving local fatigue by improving blood supply, cellular metabolism, thermal effects on individual muscle groups, but at the same time due to the redistribution of blood flow that occurs in this case (its increase in the impact zone and decrease outside it) determine not only local, but also systemic reactions, and thus a certain general impact.
With the predominant effect of the load on individual muscle groups, local remedies in combination with water procedures are quite effective; under loads of large volume, the means of general influence have an advantage; when working, especially at high intensity, the introduction of contrast procedures is useful.
With a two-time workout per day, local remedies are prescribed mainly after the first, and general effects after the second workout, after days of heavy loads, mainly general effects. Pain requires an urgent increase in performance (for example, during repeated starts, in intervals between loads, etc.), the greatest effect can be obtained when using recovery tools immediately after work is completed. If the main task is to increase performance in the long-term pain period (for example, by the next day or later), it is more expedient to prescribe procedures for predominantly general exposure 48 hours after exercise (,)
When choosing a set of procedures, it is very important that they complement, and not reduce the effect of each other. So, for example, local bar action enhances the effect of the previous procedure, electrophoresis has a more complete effect during preliminary thermal procedures, a cool shower neutralizes the effect of a number of procedures, etc. (,). Since the action of physical factors on the body itself is also accompanied by a certain consumption of biological energy, it is important, when using these procedures after exercise, not to exceed the reactive capabilities of the body, so as not to cause a reverse effect.
It is advisable to use no more than one type of procedure of each type during the day and no more than two procedures in one session. With prolonged use of certain drugs, adaptation occurs, the body gets used to them, which leads to a gradual decrease in their restorative effect, that is, the body gradually stops responding to monotonous, monotonous stimuli. Therefore, it is necessary to vary, periodically change not only the means, but also their combination, dosage, methods of application.
One very important circumstance should be borne in mind. By increasing adaptation to loads, certain restorative agents, with their long-term use, lead to a decrease in the strength of the main stimulus of the training load itself, reducing its training effect. In addition, as is known, for a progressive increase in sports performance, it is necessary to work periodically against the background of a certain under-recovery, which serves as an incentive to achieve a new, higher level of body activity and, subject to subsequent compensation, does not have any adverse effect on health. This means that it is by no means always necessary to strive for artificial stimulation of recovery, especially since the regular or too frequent and massive use of pharmacological and certain physical means can slow down the natural course of the recovery process.
The use of a wide range of special means is advisable only in separate cycles during certain periods of training, in particular, at the stages of a pronounced increase in loads and the development of new complex motor tasks, in shock training cycles, at the pre-competitive stage and during competitions (especially multi-day and with several starts a day) , after a busy season and, of course, for medical reasons to prevent overwork and physical overstrain, or at their first signs. In other cases, it is quite enough to use water procedures, massage, rational nutrition and daily routine in combination with pedagogical and psychological means.
Some caution is required in the use of strong agents (especially pharmacological ones) during the period of growth and formation of the organism. Therefore, recovery means should be prescribed by a doctor strictly individually, in full accordance with the specific training plan, characteristics and condition of the athlete.
Conclusion
Fatigue, fatigue, overwork occur faster in people who have had serious illnesses. A relatively insignificant and short-term load causes them a headache, shortness of breath, palpitations, sweating, a feeling of weakness, their performance quickly falls, and recovers slowly. In these cases, a sparing mode of work and a longer rest are necessary.
It is advisable to use no more than one type of procedure of each type during the day and no more than two procedures in one session.
With prolonged use of certain drugs, adaptation occurs, the body gets used to them, which leads to a gradual decrease in their restorative effect, that is, the body gradually stops responding to monotonous, monotonous stimuli. Therefore, it is necessary to vary, periodically change not only the means, but also their combination, dosage, methods of application.
In any business, big or small, the primary source of success or failure is a person. Everything depends on him. Therefore, any business should begin with oneself, with one's own restructuring, including in the views on physical culture, on the attitude towards it.
Bibliography
1. Guzhalovsky and every day. Moscow: Physical culture and sport, 1999.
2. Home medical encyclopedia. Ch. ed. . M.: "Medicine", 1998.
3. Kosilina culture in the mode of the working day. M.: Pofizdat, 2000.
4. , Sidorov during the working day. Moscow: Knowledge, 1988.
5. Razin culture of people of mental labor. Minsk: Higher School, 2000.
Fatigue, drowsiness, apathy and weakness - many attribute these sensations to overwork and think that ordinary sleep can solve the problem, restore strength. But in fact, in medicine, overwork is considered a rather difficult problem - after all, it can even lead to development! It is important not only to have some general idea of the condition under consideration, but also to know its first signs - this will help to respond in a timely manner to the "signals" of the body and quickly restore strength.
Doctors consider two main types of overwork - physical and mental, and both of them can be in children and adults.
Physical overwork
This type of overwork develops gradually - a person first feels slight fatigue and low-intensity pain in the muscle tissues, but usually few people pay attention to these signs. Continuing to conduct active work or engage in sports training, without reducing the load, full-fledged physical overwork occurs. In this case, the following symptoms will be present:
Note:if the condition in question develops in women, then a violation of the menstrual cycle may begin.
If the above symptoms occur, you should immediately stop intensive training or move away from physical labor - it will take time to select a recovery program. Doctors do not recommend completely abandoning the usual physical activities, you just need to reduce their intensity. Can be used as a treatment:
- Bath. This is an effective remedy for recovery after hard physical labor, increasing efficiency and strengthening immunity. A combination of bath and massage will be optimal, but even without the latter, visiting a bath 1-2 times a week will help restore the body even after severe physical overwork.
- Baths. They can be different - each of them has an impact of a certain nature. The most popular for physical fatigue are:
- Shower. It is not enough to take a daily shower as a hygienic procedure - properly selected shower effects can help the body cope with physical overwork. Remember:
- hot shower with water temperature +45 - has a tonic effect;
- rain shower - refreshes and soothes, reduces the intensity of pain in muscle tissues;
- cascade shower (from a height of 2.5 m falls on a person a large number of cold water) - increases muscle tone;
- contrast shower - helps to maintain the body's performance during recovery.
- Massage. This procedure has a positive effect on the central and peripheral nervous system, the work of the digestive / cardiovascular systems, improves metabolic processes in the body. With physical overwork, it is very important to get a qualified massage, so it is advisable to seek help from specialists.
Massage duration:
- legs - 10 minutes for each lower limb;
- back and neck - a total of 10 minutes;
- upper limbs - for each hand for 10 minutes;
- chest and abdomen - 10 minutes in total.
With physical overwork, you can and should take a short vacation, but this does not mean that you need to lie down and lie inactive - this will not allow the body to fully relax. The best options to quickly get rid of physical overwork without specific procedures:
- Take daily walks in the fresh air. Moreover, it is better to do this in parks / squares and during such walks you should not load your brain with everyday problems - make every effort to ensure that thoughts are only positive.
- Review your diet. Of course, you can’t go on a diet, but adding fruits, vegetables, and lean meats to your daily menu would be quite logical.
- Be sure to take a course of vitamin therapy. You can consult with your doctor about the choice of specific drugs, but you can independently purchase multivitamin complexes.
- Do not reduce physical activity. You only need to change the type of activity - do a general cleaning in the house, work in the garden or garden.
mental fatigue
This type of overwork is often perceived as ordinary fatigue and people try to restore their strength by simply sleeping or relaxing in nature. But doctors say that in some cases such a change in activity will not be enough, it is necessary to undergo a full-fledged treatment.
Symptoms of mental fatigue
Early signs of mental fatigue include:
As the problem aggravates, a person begins to experience nausea and vomiting, irritability and nervousness, loss of concentration, memory impairment.
Important:In no case, according to the symptoms described above, you can independently make a diagnosis of "mental overwork"! For example, an increase in blood pressure against the background of a headache can mean problems in the functioning of the cardiovascular system. Therefore, a doctor's consultation is necessary.
Stages of development of mental overwork
The condition in question cannot appear suddenly and suddenly with all the accompanying symptoms - mental fatigue develops in a progressive rhythm.
1 stage
The easiest stage of mental overwork, which is characterized by exclusively subjective signs - a person cannot fall asleep even with severe fatigue, after a night's sleep a feeling of fatigue persists, there is an unwillingness to do any work.
2 stage
During this period, the condition under consideration negatively affects the general rhythm of life. At stage 2 of the disease, the above symptoms are added:
- heaviness in the heart;
- sense of anxiety;
- fast fatiguability;
- slight physical activity provokes the occurrence of trembling of the upper limbs (tremor);
- sleep is heavy, with frequent awakenings and nightmares.
At the second stage of the development of mental fatigue, disorders in the digestive system appear, a person's appetite is significantly reduced, the skin of the face becomes pale, and the eyes are constantly reddened.
During this period, pathological changes in the work of the whole organism begin to occur. Men may experience a decrease in potency and sexual desire, in women, the menstrual cycle is disturbed.
3 stage
This is the most difficult stage of the condition under consideration, which is manifested by neurasthenia. A person is too excitable, irritated, sleep is practically absent at night, and during the day, on the contrary, efficiency is lost due to the desire to sleep, the work of all organs and body systems is disrupted.
Stages 2 and 3 of mental fatigue necessarily require the help of professionals - this condition must be treated.
Treatment for mental fatigue
The main principle of the treatment of mental overwork is to reduce the loads of all kinds that led to the development of the condition in question.
At the first stage disease requires a good rest for 1-2 weeks - a person should rest in a sanatorium, take calm walks in the fresh air, eat right. If necessary, you can use relaxing baths, conduct aromatherapy sessions. After that, it will be possible to gradually introduce intellectual and physical activity into a person’s life, and in general, it will take at least 2 weeks to recover.
Second stage mental overwork requires a complete “disconnection” from intellectual activity - of course, it will not work to “turn off” the brains, but it is quite possible to stop dealing with documents, reports, projects. At this stage, you can engage in auto-training, take a course of relaxing massage, relax in a sanatorium or clinic. Full recovery will take at least 4 weeks.
Third stage of the disease in question is the hospitalization of a person in a specialized clinic. We are not talking about psychiatric centers - it is advisable to send a person with a severe stage of mental overwork to a dispensary. Within 2 weeks, he will only rest and relax, then 2 weeks a person is engaged in active recreation, and only after that it is possible to introduce intellectual loads into his life. The full course of treatment and recovery at the third stage of the condition under consideration will be 4 months.
If you feel that the first signs of mental overwork are appearing, then do not wait for the "development of events." Take a rest for at least 2-5 days, try to change the type of activity and engage in outdoor activities, attend auto-training courses, and conduct aromatherapy sessions with rosemary and mint oils every other day.
Important:in no case should you take any medications with mental overwork! This can only lead to a worsening of the condition, with the condition under consideration, drug treatment is not provided at all.
Overwork in children
It would seem - what kind of overwork can children have? If they run around the clock, jump, scream and do not agree to sleep even late at night? But it is precisely children's overwork, according to doctors, that leads to serious health problems. Therefore, parents should carefully monitor the behavior of their babies - the first signs of overwork in children may be unexpressed.
Symptoms of fatigue in children
Overwork in children is preceded by a sharp fatigue. It is customary to distinguish the following external signs of fatigue (classification according to S.L. Kosilov)
|
Fatigue |
|||
|
insignificant |
expressed |
sharp |
|
| Attention | Rare distractions | Scattered, frequent distractions | Weakened, no response to new stimuli |
| interest in new material | lively interest | Weak interest, the child does not ask questions | |
| Pose | Unsteady, stretching the legs and straightening the torso | Frequent change of postures, turning the head to the sides, propping up the head with hands | The desire to put your head on the table, stretch out, leaning back in a chair |
| movements | Accurate | Uncertain, slow | Fidgeting movements of the hands and fingers (deterioration of handwriting) |
| interest in new material | Lively interest, ask questions | Weak interest, no questions | Complete lack of interest, apathy |
Even at the very beginning of the development of the condition in question, parents can pay attention to:
- capriciousness / tearfulness of a usually cheerful child;
- restless sleep - the baby can scream in a dream, make random waves of arms and legs;
- inability to concentrate on a particular activity or subject.
In addition, the child may have a body for no apparent reason (there are no signs of colds or inflammation), the child experiences insomnia at night, and suffers from drowsiness during the day.
Children at school age with overwork lose interest in learning, they have a lag in their studies, complaints of headaches and weakness appear. Very often, overwork in children manifests itself in psycho-emotional disorders.:
- unpleasant facial expressions;
- antics in front of adults and a mirror;
- mocking others.
Adolescent children in this condition begin to be rude, snap, ignore the comments and requests of adults.
Causes of child fatigue
Factors that provoke the development of overwork are considered to be:
- in infancy - violation of the daily regimen (wake time exceeds sleep time), problems with breastfeeding;
- primary school age - physical and mental stress, constant lessons, a short night's sleep;
- senior school age - hormonal changes in the body, high academic load.
It should be borne in mind that overwork in children can be caused at school and kindergarten, a dysfunctional family environment, and tense relationships with peers.
Treatment of overwork in children
Many parents consider the above behavior of the child to be a kind of pampering - "sleep and everything will pass." But doctors say that such ignoring of children's overwork leads to neuroses, persistent insomnia, and blood pressure readings fluctuate.
Treatment of childhood overwork is an integrated approach to solving the problem. It is necessary to seek help from psychotherapists and pediatricians - they will prescribe auto-training sessions, often it is enough for children to undergo only a few massage sessions to fully restore the psycho-emotional background. The following activities also have a sustainable effect:
- power correction – we are talking about replacing fast foods with full-fledged meals consumed at well-defined hours;
- physical exercise- it can be physiotherapy exercises or just playing sports;
- stay in the air– active walks every day for 1-2 hours, regardless of climatic conditions.
The doctor may prescribe a child with overwork to take vitamin preparations or special biological supplements.
Prevention of overwork in adults and children
To prevent the development of overwork in adults, you just need to know a few rules for conducting habitual life. This does not mean that you need to transfer to an easier job (this simply does not happen) or radically change your lifestyle - everything is much simpler. Follow these guidelines:
Fatigue is a state of the body in which the efficiency of labor activity decreases. Such changes are temporary.
Physical and mental fatigue. signs
The first sign of fatigue is considered to be a decrease in the level of labor productivity. Namely, if the work is associated with physical labor, a person who is overtired has increased pressure, quickened breathing, and heart rate. He also needs more energy to perform one action.
If a person is engaged, then with overwork, his reaction slows down, mental processes are inhibited, and movements are uncoordinated. The level of attention and memorization of information also falls. The person himself characterizes such a state as fatigue.
Fatigue
It is written off the impossibility of performing a particular work. It should be understood that fatigue is a state of the body caused by certain biological processes. There are several theories in the science of different scientists about the causes of fatigue. Some believe that this is a biological process of the central nervous system, while others - the cerebral cortex.
Fatigue
What are the causes of fatigue? This state may occur after the completion of any work, at the end of the working day. This is a normal physiological process of the body. Hard work leads to fatigue. It is important that after work a person has the opportunity to rest so that he can restore strength.
After rest, the spent resources of the body are restored. Then the person is ready to work again. If a good rest did not work out, the body can not cope with the tasks. Then fatigue sets in.
If the human body rested, its performance will increase. It's kind of a workout. But if enough time was not given to rest, then a state of fatigue of the body will occur. In this case, a person cannot do his job. There is also a feeling of apathy and irritation.
Tiredness and overwork. Effects
Don't take stress lightly. In fact, the consequences can be very dire. As a result of fatigue, diseases of the heart, stomach and a decrease in immunity can occur. The recovery process can be quite long, as it will require some time to rest, recuperate and, in some cases, undergo a course of treatment.
Overfatigue has such an impact on the body as the appearance of chronic diseases, a disorder of the emotional background of a person, the abuse of alcohol and cigarettes, light drugs, such as marijuana. Overwork affects the discord in family relationships. This is primarily due to irritability and indifference. Also, a person in this state to establish any kind of relationship. Therefore, a spouse who has noticed signs of fatigue in his partner is advised to be patient, give him time to rest and relax. You can arrange a trip. A change of scenery always has a positive effect on a person's mood. Although there are exceptions. It is important to take into account the individual characteristics of a person.
Prevention
What should be the prevention of fatigue? Do not bring your body to Better take necessary measures and avoid overwork. This will improve the situation. There are certain methods, following which you can keep your body in a healthy state. Prevention of fatigue is better than further treatment.
Preventive measures
1. First of all, rest is necessary. Moreover, scientists have proven that active rest restores the resources of the human body much better. This does not mean that you need to limit yourself in a dream. Sleep is also an important part of a good rest. Active recreation refers to sports. First, sport improves blood circulation. This has a positive effect on the functioning of the nervous system. Secondly, constant physical activity forms a hardy person. It is well known that an active lifestyle improves the tone of the body and strengthens the immune system.
2. Gradual deepening into work. No need to rush into a new business with your head. Everything is good in moderation. It is better if the load increases gradually. This fact applies to both mental and physical labor.
3. It is recommended to take breaks in work. Usually during working hours there is a regulation when you can drink tea and take a break for lunch. You should not sit in the office or at the enterprise, especially if you have a hard job. It is better to have a full meal and, if possible, take a walk down the street.
4. A person should be happy to go to work. If there is a negative atmosphere in the team, then nervous fatigue will come faster. Also, an unfavorable environment can cause stress or provoke a nervous breakdown.
Kinds
Now consider the types of fatigue. There are several. Mental overwork is considered more dangerous than physical. First of all, this is due to the fact that a person does not immediately understand that he is tired. Hard work associated with physical activity will immediately make itself felt. Feel unwell often. Sometimes a person feels muscle fatigue.
One of the means of combating overwork is the load. How do athletes act to achieve a certain result? They are training. At the same time, they feel pain in the muscles. But in order to achieve a result, they need to spend a lot of physical strength, form strong-willed qualities and be focused on the result. The same should be done with human mental activity. In order to get rid of brain fatigue, you need to train, give yourself loads. The more there are, the better the result will be. It can be concluded that all types of fatigue are treated with fatigue. But it must be dosed. Also, do not forget about rest.
Tiredness and overwork. Methods of treatment
If, nevertheless, they are noticed (as a rule, this is poor sleep and irritability), then it is necessary to treat the body, since chronic diseases can develop when this process is started.
1. One of the treatments for overwork is taking a bath. Baths can be taken at home. They can be both fresh and with various additives. Baths have a relaxing effect on the body. The temperature should be 36-38 degrees, gradually the water can be heated. You need to be in the bathroom for 15-20 minutes. After that, it is better to put on a warm bathrobe. The course of taking baths consists of 10 procedures that should be done daily. In addition to fresh water, it is recommended to take coniferous and salt baths. Needles or salt dissolve in water in the desired proportions. After you can take a bath.
2. Tea with milk and honey is a great way to treat overwork. Of course, tea alone cannot be cured, but in combination with other recovery measures, it will have a beneficial effect on a person.
3. Peppermint will also help your recovery.
4. One of the products that helps to cope with fatigue is herring. It contains phosphorus, which has a positive effect on brain activity and improves performance.
5. Green onions are also a product that helps to cope with fatigue.
6. In addition to taking baths for the body, a foot bath is an excellent way to combat fatigue. You can take hot, or you can do contrast. The duration of the bath is 10 minutes. Such procedures relax a person well, it is better to do them before going to bed.
Working capacity. a person that affects his ability to work
Now we will talk about performance and fatigue. It should be said that the biological rhythms of each person have their own. There are identical biorhythms. But, as a rule, they diverge to one degree or another, as they occur under the influence of various factors.
Biorhythms of a person depend on his heredity, season, temperature and sun. Therefore, for reasons beyond the control of a person, one day he may have a good mood and high performance at work, and on another day he does not have any strength to implement his plans.
Interesting is the fact that the emotional background and swing like a pendulum. For example, if today a person is on the rise, then after some time he will be in decline with the same amplitude. It is important to remember this and not to fall into a depressed state when this period comes. You need to know that after the decline there will be an upsurge. Knowing this state of affairs, it is recommended to plan work in such a way that during periods of fatigue, carry out any activity that does not require large amounts of energy.
Activity Hours
The most efficient hours in people are revealed. This is the period from 8 to 13 and from 16 to 19 pm. The rest of the time performance is reduced. It should also be noted that there are exceptions and it is more comfortable for someone to work in other time periods.
Biorhythms of a person play an important role in his performance. So, for example, changing time zones leads to disruption of the biorhythm. And it is necessary to spend a certain period of time in order for the body to adjust its rhythm. This usually happens after 10-14 days.
Tips to improve performance and reduce the risk of overwork
First of all, you need to give the body a rest. It is impossible to redo all the planned cases. Therefore, you should give yourself time to rest, not only after work, but also during the working day.
First, you need to accustom yourself to observe the daily routine. This means that you need to wake up in the morning, have breakfast, and only then start work. During work, it is also necessary to take breaks in order to drink or eat. Be sure to set aside time for lunch. After a working day, it is recommended to give the body time to rest. Then you can go to the pool or take a walk. Don't stay up late, as sleep is an important part of a healthy lifestyle.
You need to get in the habit of switching. For example, go to an exhibition or attend an event. You can also take a short trip.
If at work a person feels that he does not have time or does not cope with the planned amount of work, there is nothing to worry about. In this case, you should lower the bar and work at a lower pace. Then, when the forces accumulate, you can carry out your plan.
You need to drink water. Especially those who are engaged in physical labor or training. When the body spends a lot of energy, fluid is released that needs to be replenished. Therefore, it is important to drink as much water as possible.
Support for the body during periods of increased stress
When planning your working day, you need to listen to your body. And you should organize activities in accordance with your own capabilities. You shouldn't look up to other people. Everyone has their own individual characteristics. There are also a number of measures that can support the work of the body during periods of increased mental and physical stress. First of all, it is the intake of vitamins and the use of teas with herbs. A good way to relax and unwind will be massage, aromatherapy and color therapy. It is also recommended to spend time with animals. If there are no pets at home, then you can go to the zoo, dolphinarium or circus. A trip to the dolphinarium is able to charge each person with positive energy. Be sure to go in for sports or physical therapy.
Sleep and nutrition
The quality and quantity of sleep affects performance. This factor is very important. Sleepiness during the working day negatively affects a person's performance. An adult needs 8-9 hours of sleep. Doctors recommend going to bed before midnight.
Proper nutrition is also necessary to ensure high human performance. It is important that it contains a sufficient amount of useful trace elements and vitamins.
Conclusion
Now you know the types of fatigue, the causes of their occurrence. We also looked at the symptoms of this disease. In the article, we have given many useful recommendations that will help you avoid overwork, as well as improve your condition if you have already subjected your body to very heavy loads.
External signs of fatigue
|
signs |
Degree of fatigue |
||
|
significant |
very big |
||
|
Skin color of the face and body |
slight redness |
Significant redness |
Severe redness, blanching, cyanosis of the lips |
|
sweating |
Small, more on the face |
Large, head and torso |
Very strong. salt performance |
|
Accelerated smooth |
Significant increase, intermittently by mouth |
Sharply accelerated, superficial, the appearance of shortness of breath |
|
|
movements |
not violated |
Unsure |
Swaying, incoordination, trembling of the limbs |
|
Attention |
Unmistakable |
Inaccurate command execution |
Slow execution of tasks, often on repeated command |
|
Sahyuch at vstii with |
No complaints |
Complaints of fatigue, palpitations, shortness of breath, etc. |
Severe fatigue, leg pain, dizziness, shortness of breath, tinnitus, headache, nausea, etc. |
All of the above indicators in varying degrees and in various respects reflect the magnitude of the impact of physical activity on the body of those involved, which allows you to determine and regulate the load in the process of training.
Theoretical and methodological basis for the optimal dosing of loads are the laws of adaptation of the body to the effects of physical exercises, the development of fitness. Based on this, the following methodological provisions are formulated and scientifically substantiated: adequacy of loads(correspondence to the individual functional capabilities of the organism), gradual increase in load(providing the development of functionality), systematic loads(their consistency and regularity).
Physical activity in each case should be optimal in terms of its parameters (volume, intensity, rest intervals), which provides a training effect. Insufficient loads are ineffective, as they lead to a loss of study time, and excessive loads harm the body.
If the load remains the same and does not change, then its impact becomes habitual and ceases to be a developmental stimulus, so a gradual increase in physical activity is a necessary requirement.
The most informative, objective and widely used in practice indicator of the body's response to physical activity is the value of the heart rate (HR).
When dosing loads in order to increase the functionality of the cardiovascular system, their value in terms of heart rate should not be lower than 130 bpm (in this case, the maximum stroke volume of the heart is observed). Therefore, the magnitude of the loads at a heart rate of 130 bpm corresponds to the threshold of the training load.
In health-improving cases, the optimal range of loads in the classroom is within the heart rate from 130 to 170 bpm (A. A. Viru, 1988, etc.).
Consequently, the greatest general strengthening health-improving effect in classes with students of adolescence and youth is achieved by aerobic exercises of medium and high intensity (with the help of outdoor games, relay races, sports games, swimming, running, skiing, etc.).
The range of loads of medium intensity is 130-160 beats / min and high intensity - 161 - 175 beats / min.
Strict regulation of physical loads and their alternation with rest provide a directed effect of physical exercises on the functional activity of the organs and structures of the body of school-age children.
The regulation of load parameters in a physical education lesson is achieved in many different ways and methodologies.
chesky methods; The most effective and affordable of them are the following:
changing the number of repetitions of the same exercise;
change in the total number of exercises;
changing the speed of performing the same exercise;
increase or decrease in range of motion;
variation in the magnitude of external burdens;
performing exercises in difficult or light conditions (for example, running uphill and running downhill or running along the track of the stadium and running on the sand, etc.);
changing the starting positions (for example, jumping up from a semi-squat and squat, bending and unbending the arms while lying down with the position of the legs on the floor and on the gymnastic bench, etc.);
changing the length of distances in running, swimming, skiing;
conducting classes on a regular, enlarged or reduced area (in sports games);
variation of the applied methods (uniform, game, competitive, etc.);
increase or decrease in time (intervals) and nature of rest between exercises.
In each case, the teacher applies the most optimal ways to regulate physical activity to effectively solve the problems of the lesson.
General and motor density of the lesson. One of the indicators of the effectiveness of the lesson is its density. It is necessary to determine the density of the lesson as a whole and in parts. This is due to the unequal opportunities and conditions for organizing work in the preparatory, main and final parts of the lesson. The total time spent on the lesson (or part of it) is taken as 100%. Percentage values are calculated relative to it.
There are general (pedagogical) and motor (motor) density of the lesson.
The total density of the lesson - this is the ratio of pedagogically justified (rational) time spending to the total duration of the lesson.
The overall density of the lesson includes the following pedagogically appropriate activities (V.F. Novoselsky, 1989):
organizing students, checking homework, setting learning objectives;
communication and consolidation of theoretical information;
conducting general developmental exercises;
instruction, regulation, correction (error correction), assistance, insurance;
preparation and cleaning of shells, necessary movements of students in the lesson, etc.;
study of the technique of physical exercises, education of physical qualities;
methodological training of students, the formation of skills to study independently, as well as organizational skills;
student motivation;
use of visual aids, technical means, demonstration of exercises;
pedagogical control;
debriefing, doing relaxation exercises, setting homework assignments;
educational work in the classroom.
To determine the total density (OD) of the lesson or its parts, the indicators of the time of active activity in the lesson / are summed up. This includes time spent exercising, listening, observing, and organizing the lesson, excluding time spent on unnecessary waiting and downtime. This time is multiplied by 100% and divided by the total lesson time / total:
The overall density of a full-fledged physical education lesson should approach 100%. The following reasons lead to a decrease in the overall density of the lesson:
unjustified downtime in the lesson (late start, untimely preparation of places for classes and inventory, waiting in line before doing exercises);
unpreparedness of the teacher for the lesson; ill-conceived organization and content of the lesson, leading to pauses;
excessive and ineffective verbal information for students in the lesson;
unsatisfactory discipline of students, which leads to inefficient use of time due to the repeated repetition of commands and orders, comments to students, repetition of explanations, etc.
For example, if the downtime in the lesson due to the fault of the teacher was 1 minute, then the total density of the lesson will be equal to:
op = 39 min. 100% 40 min
Motor density lesson - this is the ratio of the time used directly for the motor activity of students to the total duration of the lesson.
To calculate motor density (MP), it is necessary to multiply the time of doing physical exercises g fu by 100% and divide by the total time of the lesson, lesson "/ general:
For example, it has been established that the total time spent by students on physical exercises is 25 minutes (the remaining 15 minutes were spent on the teacher's explanations, preparation of places for classes, rest intervals between related tasks, etc.). In this case, the motor density of the lesson will be equal to:
Motor density during the lesson is constantly changing. The inevitability of such changes can be explained primarily by the difference in the content of the exercises used, the place of their use and the methods of application. The indicators of motor density also change depending on the type of lesson. So, in the lessons of improving the technique of movements and the development of physical qualities, it can reach 70-80%, and in the lessons of learning motor actions and the formation of knowledge that require a significant investment of time for the mental activity of those involved, motor density can be at the level of 50%.
For all the importance of the motor density of the lesson, it cannot reach 100%, because otherwise there would be no time to explain the material, students to comprehend it, analyze errors, which would inevitably lead to a decrease in the quality and effectiveness of educational work as a whole.
Formation of skills of independence in the classroomexercise
Independent work of students acts both as a form of organizing a lesson, and as a way of students' activity in solving certain problems. The main, specific goal of independent work is to form independence.
The initial sign of independent work is the activity of students without outside help or with relatively little help.
The degree of independence depends on the age and cognitive abilities of students, the content of the educational material.
In children of primary school age, independence is primarily manifested in imitative, reproducing behavior.
activities. In middle and senior school age, independent work is carried out: 1) with various sources of knowledge - a textbook, educational and visual aids in physical culture; 2) with practical educational material presented in educational task cards, application exercises, control and training tasks, training programs compiled according to the principle of algorithmic prescriptions, etc.
Independent work with educational and visual aids in physical culture is manifested in the answers of students (after reading the text, examining the visual aid) to the teacher's questions or knowledge control programs with selective answers (programmed knowledge control).
The training task cards list the exercises (for consolidating previously studied motor actions, for general physical training), which each student performs in a lesson (or in several lessons). Successful work on the cards is possible in case of full mutual understanding between the teacher and the students and the availability of a good material and technical base. This allows students to practice without interfering with each other and without waiting in line for a particular projectile.
The essence of the exercises-applications is that the students are offered an exercise, for the successful implementation of which it is necessary to show ingenuity, a certain skill, in order to realize their motor capabilities.
Control-training tasks (settings-tasks) are aimed at independent creative activity of students, taking into account the tasks of the lesson. They are developed for each class, lesson, stage of learning. The following control and training tasks are used at physical culture lessons: a) on the formation of motor skills and abilities; b) general and special physical training; c) to comprehend the rational forms of organization of motor actions, the expediency of tactics in individual and group exercises, in games and competitions.
The first part of the tasks is of a teaching orientation (for example, from the disparate exercises proposed for warming up, make up a complex in compliance with their sequence), the second part is of a control orientation (for example, to warm up with the class according to the compiled complex).
Algorithmic training programs contain a set of interrelated training tasks of consistently increasing complexity and aimed at gradually leading students to the successful mastery of a motor action. The complex consists of 5-6 series of training tasks. The first series contains exercises aimed at increasing the level of physical fitness of students, which is necessary for mastering the studied motor action. The second is exercise
mastering the initial position (or the main element) of the studied motor action. The third one is exercises with the help of which actions are studied that ensure the implementation of the studied movement. The fourth and fifth series are exercises related to teaching separate parts (elements) of motor action technique. The sixth series - exercises aimed at improving technique.
When preparing students for independent work, they should be given clear instructions about the scope and content of the upcoming independent activity, about its goals, as well as about the execution technique (if this the technique is still unknown to them), i.e. instruct students on what to do and how to complete the task.
The main means of control over the independent performance of physical exercises are the answers and motor actions of students, as well as the analytical activity of the teacher to determine the degree of their correctness, the number and nature of errors. The logical conclusion of pedagogical efforts to develop students' skills of independent activity in the classroom is the analysis, when summing up the results of all or part of the work done, the identification of their achievements, the determination of the correctness and nature of their further educational actions.
To increase the effectiveness of students' independent work, it is very important that in the educational process, along with external feedback, there is internal feedback. It refers to the information that the student himself receives about the progress and results of his work. One of the possibilities for creating internal feedback during independent work is the use of elements of self-control and self-examination.
Indicators of the level of development of self-control skills are the ability of students to independently correlate their actions when performing physical exercises and their results with the tasks set by the teacher. It is very important that students identify the shortcomings and positive aspects of their activities, mentally imagine the possible results of certain changes in their actions, and independently evaluate the performance of tasks.
Independent work gives a great effect if it is connected with the educational tasks of a particular lesson, organized systematically and in a certain system, provided by the relationship of some types of work with others (while maintaining continuity between them), due to the level of development of schoolchildren.
It is also necessary to take into account the following general didactic and methodological requirements. The work is carried out under the indirect guidance of the teacher and does not occupy the entire lesson, but part I of it. The material for independent activity of schoolchildren is barely \ blows to select feasible for its implementation. J
11.11. Professional and pedagogical activity of a teacher of physical culture
There are three main stages in the activity of a physical education teacher:
preparation for the process of physical education;
practical activities in the classroom;
control over the effectiveness of the pedagogical process. Each of these stages includes certain types
activities.
The first (preparatory) stage of the activity of a physical education teacher is aimed at providing conditions for the qualitative conduct of the educational process in general and each lesson separately. It includes the development and drawing up of a schedule of the educational process for a year, a thematic (working) plan for each academic quarter, outline plans for each lesson, the choice of specific means and methods of physical education, forms of organization of the educational process, namely:
basic, leading and special exercises;
determining the number of repetitions of each exercise;
determining the duration of individual exercises;
the choice of general pedagogical methods - verbal (story, explanation, description, etc.), visual (demonstration of drawings, films, educational videos, teaching aids, direct demonstration by the teacher of movements and motor actions) and specific methods of teaching motor actions and education of physical qualities.
The success of the process of physical education largely depends on its preliminary organization. At the preparatory stage, the activity of a physical education teacher is aimed at organizing:
holistic educational process;
every lesson.
The organization of a holistic educational process includes a set of professional actions of a physical education teacher aimed at ensuring the conditions for the successful conduct of lessons for the planned period.
The organization of a separate lesson includes a set of professional actions of the teacher aimed at streamlining and improving the activities of students. It is important to ensure the most effective solution at a particular lesson of the pedagogical tasks envisaged by the curriculum and planned by the teacher. This type of organizational work includes a number of activities aimed at ensuring optimal
small conditions for teaching and educating students in each lesson:
preparation of upcoming places of employment (organization of security; laziness of places of employment);
preparation of the necessary equipment and inventory for the lesson.
In the process of physical education (second stage), the practical activity of a physical education teacher is aimed at managing the educational, practical and cognitive activities of students in the lesson, during which the program requirements for physical education at school are fulfilled. Student management includes:
organizational activities in the classroom;
direct pedagogical influences;
current control in the lesson.
Bringing students into a state of readiness for the assimilation of program material and educational impact are the following organizational activities in the classroom:
building a class;
communication to students of the objectives of the lesson;
making adjustments necessary to lead the class;
choosing a place to lead the class (department, subgroups);
organization of discipline;
installation of the necessary equipment and sports equipment;
organization of students' safety when performing motor actions;
rational distribution of study time;
cleaning of places of employment (equipment and inventory);
Summing up the lesson and reporting homework (individual or for the whole class).
The actions of a physical education teacher in a lesson are aimed at solving specific problems and are characterized by a set of methodological professional activities. These include:
explanation of educational material;
demonstration of exercises;
demonstration of drawings, films, teaching aids, etc.;
direct assistance to students in the performance of motor actions.
The word (explanation, description, story) and visualization play an important role in the teacher's pedagogical influence on students. They contribute to the creation of representations and concepts; facilitate perception, reproduction, understanding, memorization; serve as a source of sensory perception; ^
control abstract thinking; contribute to the development of activity, consciousness, independence, interest, observation, etc.
The word and display perform the following main functions in the educational process: a) transfer of knowledge about the performed motor action and its constituent elements; b) organization of activities (preparation of students for the perception of transmitted knowledge), organization of exercises, assessment, organization and maintenance of discipline in the lesson; c) managing student activities.
The ratio of the word and display at the lessons of physical culture varies depending on the complexity of the educational material, the degree of preparedness and the age of the students.
Students receive basic information about motor actions and ways of performing them from the teacher's verbal messages, and visual aids confirm or specify them. The teacher's explanation of the exercise being learned is supported by its demonstration, and, if possible, by the demonstration of drawings, films, etc. When studying a new motor action, the teacher usually explains it, and then, using various visual techniques, confirms or clarifies the ideas received during the explanation.
In the process of teaching high school students motor actions, the teacher more often uses a word and a word-show, a show-word to convey knowledge about the structure of the entire exercise, and in classes with students of the lower grades, he uses a show and simultaneously a word and a show to a greater extent. When transferring knowledge about the structure of the elements of a motor action, the experience gained by primary school students allows the teacher to use the word more often.
Demonstration in combination with explanation makes a decisive contribution to the formation of ideas about the studied motor action. In total, in the process of learning, the student receives up to 80% of the ideas about the action, of which more than half are formed as a result of the correct name of the action, its demonstration and explanation.
The activities of students are very variable, as are the conditions for conducting the lesson (gym, school playground, stadium, rough terrain, as well as changing seasons). This is what determines the high requirements for the teacher's ability to choose his place in the lesson and those movements in the process of the lesson that will provide him with reliable control over the activities of the students. The basic principle here is to see everyone and see everything. Knowledge of the specifics of the types of motor activity and the conditions for their implementation obliges the teacher not only to ensure the most effective organization of the students' activities, but also to provide the necessary security measures.
The activity of a physical culture teacher is reduced not only to the process of transferring knowledge to students, the formation of their motor skills and abilities and the development of physical qualities. In the course of the lesson, he analyzes the educational and practical activities of students, evaluates its effectiveness, makes appropriate adjustments, etc., i.e. exercise current control. Current control is a set of professional actions of a physical education teacher aimed at evaluating and reconciling the results of pedagogical influence with the planned ones and, if necessary, promptly eliminating the observed deviations from the plan.
At the stage of monitoring the effectiveness of the pedagogical process (the third and the third stage), the activity of a physical education teacher is aimed at analyzing and evaluating the learning outcomes, the positive and negative aspects of their work, identifying the most rational ways to eliminate the observed shortcomings and, if necessary, developing a new professional pedagogical solution. .
In the structure of professional-pedagogical activity of a teacher of physical culture an important place is occupied by constructive activity aimed at developing a program of activity at physical culture lessons.
Considering the constructive activity of a teacher of physical culture, it should be noted that it is aimed on the:
the formation of students' personality, the nature and scope of their theoretical knowledge, motor skills and abilities;
selection and consistent arrangement of educational material;
drawing up a program of students' activities in the lesson of physical culture;
programming by the teacher of his role in managing the educational, practical and cognitive activities of students.
Constructive activity includes the search and creation of the optimal methodology for a physical education lesson, since each method proposed by specialists gives the maximum positive effect only under a certain combination of conditions.
Elements of the teacher's constructive activity are clearly manifested within the framework of a separate lesson of physical culture. For experienced teachers, they are implemented by the following composition of skills:
determine in advance and formulate the goal and objectives of the upcoming lesson of physical culture;
pre-select exercises for teaching the technique of motor actions and determine the sequence of their implementation;
pre-select exercises aimed at educating physical qualities, taking into account sensitive (the most favorable for education) periods;
pre-select outdoor games, game tasks, relay races aimed at consolidating and further improving motor actions and educating physical qualities;
select in advance for the lesson a variety of and the most effective exercises for general physical preparation (OFP), think over the sequence of their implementation and dosage;
select and use in the lesson useful exercises from other sports (not included in the school curriculum);
think over in advance the sequence of stages of training and education of physical qualities in order to obtain the expected effect after each stage;
determine in advance the nature of their leadership of the lesson when students perform various activities;
rationally allocate time between separate parts lesson;
move from one type of activity to another without causing organizational disorder or an undesirable state in students;
lead the student, if necessary, to the implementation of the main task through auxiliary and lead-up exercises;
optimally combine a demonstration with a verbal explanation in the lesson;
rationally use the available inventory, technical training aids (TUT), improvised (auxiliary) means, non-standard equipment, various reference points (subject regulators), etc.;
during the lesson to carry out educational work;
in the course of the lesson (based on the specific situation), change the planned course of work, exercises, workload, etc.;
combine in an optimal way the technical and physical training of students;
coordinate the activities of the whole class and the implementation of individual tasks during the lesson;
foresee possible difficulties for students and outline several options for exercises in this regard;
to develop the activity of schoolchildren, making them active participants in the organization of a physical education lesson.
The activity of a physical education teacher can be carried out at the following levels of efficiency (N.V. Kuzmina, 1970).
The minimum level (reproductive) - the teacher can convey to students only what he knows and can do himself.
Low level (adaptive) - the teacher can transfer knowledge, skills that he owns, is able to adapt the specific content of the material being mastered to age and in-
individual characteristics of those involved, to the level of their physical fitness.
Intermediate level (local-modeling) - the teacher can form strong knowledge, skills and abilities in students in separate sections and parts of their subject.
High (o-modeling systems) - the teacher is able to form and develop solid knowledge, skills and abilities in students in all main aspects (sides) of their motor activity.
The highest level (system-modeling the motor activity and behavior of students) - the teacher is able to use his subject as a means of forming the personality of students, i.e. consciously form their creative thinking, the ability to independently obtain new knowledge, generalize them and rebuild their motor activity in new, changing conditions.
in physical education classes.
Redness or blanching of the skin.
Abrupt, excessive, general sweating.
Loss of coordination in walking, running, performing gymnastic exercises, etc.
Lack of interest in the lesson, absent-mindedness, difficulty in perceiving (teacher's explanations) commands, showing exercises.
Rapid breathing (arrhythmic), shortness of breath, mouth breathing, etc.
Poor health, unwillingness to exercise, etc.
Fatigue
This is a physiological state of the body that occurs under the influence of physical work and is characterized by a temporary decrease in performance. With an incorrect (excessive load), overwork develops, which is considered a pathological condition of the body. It is important to monitor the degree of fatigue during exercise.
The degree of fatigue is determined by external and internal signs:
External signs include:
changes in skin color, sweating, breathing rhythm and coordination of movements.
Internal features include:
deviations in the functional state of the body: dizziness, nausea, the appearance of acute pain in the muscles.
A set of breathing exercises to prevent fatigue.
Stand up straight, relaxed arms lowered along the body; exhale; begin to slowly inhale, raising your shoulders as your lungs fill; lowering your shoulders to exhale. Inhaling, as the lungs are filled, slowly take the shoulders back, bringing the shoulder blades together and bringing the hands together behind the back; exhale slowly, moving your shoulders and arms forward, squeezing your chest. Do not strain your arms and shoulders during the exercise. Inhaling deviate to the left, stretching the right side; exhaling, take a starting position. Perform the same exercise on the right side. Do not bend your neck and arms during the exercise. Make an exhalation; slowly tilt your head back, bending the spine in the thoracic region; take a breath; exhaling, tilt your head forward, bending in the thoracic region, and look at your knees. Hands during the exercise should hang freely, and movements should be smooth. Alternately, with your shoulders, perform smooth circular movements that imitate the movements of a rower on a kayak, first in one direction and then in the other direction.
The range of loads of medium intensity is 130-160 beats / min and high intensity - 161-175 beats / min.
If signs of overwork appear, it is necessary to stop the lesson, restore body functions under the supervision of a teacher, instructor, trainer, doctor.
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Exercises
for strength development, dosage.
The main part of the workout should include 5-6 exercises for different muscle groups. Beginners should start with 2-3 approaches, trained ones can bring the number of approaches to 4-6 or increase the number of exercises to 7-8.
The number of repetitions in each approach depends on the goal that you set. The most harmonious load, which develops both strength and strength endurance, is given by 15-20 repetitions for exercises on the abdominal muscles and 8-12 repetitions for exercises for other muscle groups performed at an average pace. If you want to develop strength endurance and burn fat first of all, then you need to reduce the burden, and increase the number of repetitions to 25-30 for the press and up to 15-18 for other muscles; perform exercises at a high pace (it is better for girls to do this). If your main goal is to develop strength, then you need to increase the weight and reduce the number of repetitions: 10-12 for the press and 4-6 for other muscles; perform slowly (so you can only train well prepared).
Important:
the last rep of each set should really be the last, you should not have the strength to do this exercise again. Otherwise, there will be little benefit from training. Choose exercises and weights appropriately. Exercises must be performed at full amplitude, from one extreme position to another, unless otherwise stated in the description of a particular exercise.
Exercises are performed in a circle: do 1 set of all the exercises of the complex, rest for 1-2 minutes, then start the next circle. Well-trained people can perform 2-3 exercises in a row for one muscle group, resting between sets for 30-60 seconds.
Complexes of exercises:
A set of exercises for beginners.
Push-ups in an emphasis lying;
Pull-ups on the crossbar;
Squats without weights or with light weights;
Raising the legs from a supine position;
Slopes with little weight;
A set of exercises for the average prepared.
Jumping on a hill or over an obstacle;
Bending the torso from a supine position;
Trunk extension lying face down across the training;
Swing your feet forward;
A set of exercises for the well-trained.
Squats;
Push-ups on the uneven bars;
Slopes with a barbell on the shoulders;
Lifting the legs to the crossbar;
Deadlift;
Lifting straight arms with dumbbells up through the sides, standing;
