Physical education

The term "physical culture" appeared in England, but did not find wide use in the West and has now practically disappeared from everyday life. In our country, on the contrary, it has received its recognition in all high instances and has firmly entered the scientific and practical lexicon.

Physical culture is a human activity aimed at improving health and developing physical abilities. It develops the body harmoniously and maintains an excellent physical condition for many years. Physical education is part of the general culture of a person, as well as part of the culture of society and is a combination of values, knowledge and norms that are used by society to develop the physical and intellectual abilities of a person.

Physical culture was formed in the early stages of the development of human society, but its improvement continues at the present time. The role of physical education has especially increased in connection with urbanization, the deterioration of the ecological situation and the automation of labor, which contributes to hypokinesia.

Physical culture is an important means of "educating a new person who harmoniously combines spiritual wealth, moral purity and physical perfection." It helps to increase the social and labor activity of people, the economic efficiency of production. Physical education satisfies social needs for communication, play, entertainment, in some forms of self-expression of the individual through socially active useful activities.

The main indicators of the state of physical culture in society are the level of health and physical development of people, the degree of use of physical culture in the field of upbringing and education, in production, everyday life, and in organizing free time. The result of her activity is physical fitness and the degree of perfection of motor skills and abilities, a high level of development of vitality, sports achievements, moral, aesthetic, intellectual development.

MAIN ELEMENTS OF PHYSICAL CULTURE

The main elements of physical education are as follows:
1. Morning exercises.
2.Physical exercises.
3. Motor activity.
4.Amateur sports.
5.Physical labor.
6.Active-motor types of tourism.
7. Hardening of the body.
8. Personal hygiene.

Physical culture has a beneficial effect on the neuro-emotional system, prolongs life, rejuvenates the body, makes a person more beautiful. Neglect of physical education leads to obesity, loss of endurance, agility and flexibility.

Morning exercise is an essential element of physical culture. However, it is useful only if it is used correctly, which takes into account the specifics of the functioning of the body after sleep, as well as the individual characteristics of a particular person. Since the body after sleep has not yet fully switched to a state of active wakefulness, the use of intense loads in morning exercises is not recommended, and the body cannot be brought to a state of pronounced fatigue.

Morning exercise effectively eliminates the effects of sleep such as swelling, lethargy, drowsiness and others. It increases the tone of the nervous system, enhances the work of the cardiovascular and respiratory systems, endocrine glands. The solution of these problems allows you to smoothly and at the same time quickly increase the mental and physical performance of the body and prepare it for the perception of significant physical and mental stress, often encountered in modern life.

In economically developed countries over the past 100 years, the proportion of muscle work used by humans has decreased by almost 200 times. As a result, the intensity of labor has become 3 times lower than the threshold value that provides a health-improving and preventive effect. In this regard, in order to compensate for the lack of energy consumption in the course of work, a modern person needs to perform physical exercises with an energy consumption of at least 350-500 kcal per day.

Physical exercises are movements or actions used for the physical development of a person. This is a means of physical improvement, transformation of a person, development of his biological, mental, intellectual, emotional and social essence. Physical exercises are the main means of all types of physical culture. They, acting on the brain, cause a feeling of cheerfulness and joy, create an optimistic and balanced neuropsychic state. Physical education should be practiced from early childhood to old age.

The health-improving and preventive effect of physical culture is inextricably linked with increased motor activity, strengthening of the functions of the musculoskeletal system, and activation of metabolism. Motor activity is of great importance, both for overcoming motor deficit (physical inactivity), and for maintaining and strengthening health. The lack of motor activity leads to a violation in the human body of neuro-reflex connections, laid down by nature, resulting in a disorder in the activity of the cardiovascular and other systems, metabolic disorders and the development of various diseases.

Physical labor and amateur sports are excellent means of physical culture for the prevention and promotion of health. They are well suited for people with sedentary work, as well as knowledge workers. The main requirement is that the loads must be feasible and in no case be overstressed.

Hardening is also one of the elements of physical culture. He plays a significant role in the prevention of colds and many infectious diseases. Hardening procedures include: daily wiping the body with cool water or taking a shower, dousing, bathing followed by rubbing, air and sunbathing.

In the process of hardening, the nervous system is first strengthened. Under the influence of external stimuli, the activity of the cardiovascular, respiratory and other systems of the body is gradually rebuilt, leading to the expansion of the compensatory functional capabilities of the human body. The main principles of hardening are gradual, systematic, taking into account the individual characteristics of a person, the integrated use of the sun, air and water.

COMPONENTS OF PHYSICAL EDUCATION

Physical culture is a social phenomenon closely related to the economy, culture, socio-political system, health care and education of people. Its structure includes the following components:
1. Physical education.
2. Physical education.
3. Physical preparation for a specific activity.
4. Restoration of health or lost strength by means of physical culture - rehabilitation.
5. Physical exercise for the purpose of recreation, the so-called. - recreation.
6. Training of highly professional athletes.

Physical education is a pedagogical process aimed at the formation of special knowledge, skills, as well as the development of versatile physical abilities of a person. Its specific content and direction are determined by the needs of society in physically prepared people and are embodied in educational activities.

Physical education is an organized process of influencing a person through physical exercises, hygiene measures and the natural forces of nature in order to form such qualities and acquire such knowledge, skills and abilities that meet the requirements of society and the interests of the individual.

Physical training is a type of physical education: the development and improvement of motor skills and physical qualities necessary in a specific professional or sports activity.

Restoration of health or lost strength is a purposeful process of restoration or compensation of partially or temporarily lost motor abilities, treatment of injuries and their consequences by means of physical culture. The process is carried out in a complex under the influence of specially selected physical exercises, massage, water and physiotherapy procedures and some other means.

Physical recreation is the implementation of active recreation through physical exercises, as well as sports in simplified forms. It is the main content of mass forms of physical culture and is a recreational activity.

The training of highly professional athletes is a specific form of physical culture, the purpose of which is to identify the limiting physical and psychological capabilities of a person in the process of performing various exercises and using them to achieve the highest results.

Indicators of the state of physical culture in society are:
1. The mass nature of its development.
2. The level of health and comprehensive development of physical abilities.
3. The level of sports achievements.
4. Availability and skill level of professional and public physical culture personnel.
5. The degree of use of means of physical culture in the field of education and upbringing.
6. Promotion of physical culture and sports.
7. The degree and nature of the use of the media in the field of tasks facing physical culture.

INDEPENDENT PHYSICAL EDUCATION

The purpose of independent physical education classes is to preserve and strengthen health, spend time usefully, educate personal qualities, master physical skills and abilities. Independent physical education classes are also designed to solve specific problems of a particular person and are developed in this case strictly taking into account the individual characteristics of the individual and the causes that give rise to the problem. Physical education is very important for a person. They improve metabolism and blood circulation, strengthen the heart, blood vessels and lungs, develop muscles, relieve many diseases, have a positive effect on the psycho-emotional sphere, make a person slimmer and more beautiful, help us to always be active, efficient, maintain interest in life until the end of our days. . At the same time, it is necessary to adhere to the basic principles of independent physical education.
1. The principle of systematicity. Compliance with it involves regular exercise. The effect of physical education comes only with regular and long-term use.
2. The principle of individuality. The choice of types of physical culture classes depends on the physical culture and sports interests of a person. It is also necessary to take into account the state of health. Emotional saturation of physical education should be indispensable. After all, we get the greatest satisfaction and effect from what we like and are interested in doing.
3. The principle of rationality of physical activity. Compliance with this principle provides for a gradual increase in physical activity and their optimal combination with rest. The frequency of physical education is also strictly individual. It is necessary to calculate the load and frequency of classes depending on the fitness of the person. Too much exercise every day can only worsen the condition, lead to severe fatigue and even physical injury. And small loads will not give the expected effect. Physical education classes should be built according to the following rule: from simple to complex, from easy to difficult.
4. The principle of comprehensive physical development. In independent physical education, one should purposefully develop the basic physical qualities - endurance, strength, flexibility, dexterity, etc. To do this, it is necessary to use various cyclic exercises, gymnastics, games, exercises with weights.
5. The principle of confidence in the need for classes. It is difficult to overestimate the psychological attitude to physical education. Since ancient times, the closest relationship between mental and physical health has been known. Confidence in the need and benefits of physical education is a powerful help to the body. The effect of physical education is incomparably increased in cases where physical exercises are combined with self-hypnosis. Consciousness stimulates the biorhythms of the brain, and he gives orders to the whole body. Therefore, always try not only to believe in the result, but be sure to think over exactly what this result will be. Visualize healthy organs and their functioning in your mind.
6. The principle of medical control and self-control. A consultation with a doctor will help anyone find out what types of physical education are best used in independent exercises, with what physical activity to start training.

Physical activity differs in quantitative and qualitative effects on the body. They intensify the metabolism, the consumption of energy resources. Fatigue, subjectively expressed by a feeling of fatigue, depends on the degree of their expenditure. Without fatigue, the functional capabilities of the body do not increase. After physical activity, performance usually decreases and rest is needed to restore it. With muscle fatigue, the body's glycogen stores in the liver and muscles decrease, and the content of under-oxidized metabolic products increases in the blood, therefore, with active physical education, more vegetables and fruits should be included in the diet to help maintain acid-base balance in the body.

Performing optimal physical activity is the most important moment when doing physical education on your own. According to the Arndt-Schulz principle, small loads do not have a noticeable effect on the body, medium loads are the most favorable, and strong ones can be harmful. For orientation, you can use the classification of G. S. Tumanyan, based on the reaction of the cardiovascular system to the load. If immediately after performing physical exercises, the heart rate is not more than 120 beats per minute, then the load is considered small, 120-160 - medium, more than 160 - large. The maximum is physical activity, after which the pulse rate is equal to the number determined by subtracting your age in years from the number 220.

PHYSICAL EDUCATION AND HEALTH

Health is a state of the body in which the functions of all its organs and systems are in dynamic equilibrium with the external environment. Health is an important characteristic of the productive forces, it is a public asset that has material and spiritual value. The main sign of health is the high efficiency and adaptability of the body to various kinds of influences and changes in the external environment. A comprehensively prepared and trained person easily maintains the constancy of the internal environment, which manifests itself in maintaining a constant body temperature, blood chemistry, acid-base balance, etc. Physical education plays a huge role in this.

Statistics show that our society is sick, that there are practically no healthy people left in it, therefore, for many, the question of physical therapy is very acute. Therapeutic exercise is a method that uses the means of physical culture with a therapeutic and prophylactic purpose for a faster and more complete recovery of health and prevention of complications of the disease.

The active factor of physical therapy is physical exercises, that is, movements specially organized and used as a non-specific stimulus for the purpose of treating and rehabilitating the patient. Physical exercises contribute to the restoration of not only physical, but also mental strength.

Therapeutic and preventive effect of physiotherapy exercises:
1. Nonspecific (pathogenetic) action. Stimulation of motor-visceral reflexes, etc.
2. Activation of physiological functions.
3. Adaptive (compensatory) effect on functional systems (tissues, organs, etc.).
4. Stimulation of morphological and functional disorders (reparative regeneration, etc.).

The effectiveness of the impact of physiotherapy exercises on a sick person:
1. Normalization of the psycho-emotional state, acid-base balance, metabolism, etc.
2. Functional adaptability (adaptation) to social, household and labor skills.
3. Prevention of complications of the disease and the occurrence of disability.
4. Development, education and consolidation of motor skills. Increasing resistance to environmental factors.

One of the simplest and at the same time very effective method of physical therapy is wellness walking. Health-improving walking consumes 300–400 kcal of energy in 1 hour, depending on body weight (approximately 0.7 kcal/kg per 1 km of distance traveled). At a walking speed of 6 km per hour, the total energy consumption for an average person will be 300 kcal (50 * 6). With daily recreational walking (1 hour each), the total energy consumption per week will be about 2000 kcal, which provides the minimum (threshold) training effect necessary to compensate for the lack of energy consumption and increase the body's functional capabilities.

Accelerated walking as a physical therapy can be recommended only if there are contraindications to running. In the absence of serious deviations in the state of health, it can only be used as a preparatory stage of endurance training for beginners with low functionality. In the future, as fitness increases, health-improving walking should be replaced by running training.

Recreational running is the simplest and most accessible type of physical education, and therefore the most popular. According to the most conservative estimates, more than 100 million middle-aged and elderly people on our planet use running as a health remedy. The jogging technique is so simple that it does not require special training, and its effect on the human body is extremely high.

Health running is an indispensable means of discharging and neutralizing negative emotions that cause chronic nervous strain.

Wellness jogging in the optimal dosage in combination with water procedures is the best way to combat neurasthenia and insomnia caused by nervous strain.

Health running with regular long-term exercises also changes the type of personality of the runner, his mental status. Psychologists believe that recreational joggers become: more sociable, contact, friendly, have higher self-esteem and confidence in their abilities and capabilities.

A person is the creator of his own health, for which he must fight. From an early age, it is necessary to lead an active lifestyle, harden, engage in physical education, observe the rules of personal hygiene - in a word, achieve genuine harmony of health in reasonable ways.

Systematic physical education has a positive effect on the central nervous system, which is the main regulator of all physical and mental processes in our body. The positive influence of physical culture on nervous processes contributes to a more complete disclosure of the abilities of each person, to an increase in his mental and physical performance. Regular exercise improves the functioning of the heart, lungs, increases metabolism, and strengthens the musculoskeletal system. Under heavy loads, the heart of a trained person can contract more often and throw out more blood per contraction. During the same time of work, the trained body receives and assimilates more oxygen due to deeper breathing and better delivery of nutrients to the muscles.

Constant physical education improves the physique, the figure becomes slim and beautiful, movements acquire expressiveness and plasticity. Those who are engaged in physical culture and sports increase self-confidence, strengthen willpower, which helps to achieve their life goals.

Physical education of children is an integral part of physical culture. Insufficient motor activity in the process of growth and development of children and adolescents can cause many adverse consequences: it leads to poor health, a decrease in physical and mental performance, and creates prerequisites for the development of various forms of pathology.

The result of physical education in old age is the ability to prevent the development of various disorders in the body, the cause of which is hypokinesia. Early aging is the lot of people who are inattentive to their health, lead an unhealthy lifestyle, do not want to give up smoking, excessive alcohol consumption, and intemperance in food. Those who strive to live in such a way as to put off old age and illness, do physical education, observe the correct regimen, and eat sensibly. Physical culture is the main means of delaying age-related deterioration of physical qualities and a decrease in the adaptive abilities of the body in general and the cardiovascular system in particular.

But most people have one problem - lack of time. And it is necessary to move, do physical education, because the majority have a sedentary job, a sedentary lifestyle. I got out of this situation as follows: we all watch TV every day - this is already our way of life. I began to combine these two activities: watching TV and doing gymnastics. You can find dozens of exercises that you can do and at the same time look at the screen. I started with the "spinning the mental hoop around the waist" exercise. You can do various exercises with the expander, squats, etc. You can sit on the couch and do static gymnastics, tensing and relaxing certain muscle groups. Without daily exercise, you cannot achieve good health.

“A healthy mind in a healthy body” is a well-known proverb that is especially relevant in modern society.

What is physical education

Physical education is the education of body culture through physical activity and gymnastics. It develops not only the body, but also the human nervous system. Loads on the body contribute to the normalization of the activity of the mental system. This is especially important for children, because every day they absorb huge flows of information. Sports help the brain relieve tension and restore clarity to the head.

Physical education can be therapeutic and adaptive. helps to restore the human body some of the functions that were damaged during an injury or a serious psychological shock. Adaptive physical education is applicable for people who have developmental disabilities.

Sports in children's lives

Sport occupies a special place in the lives of children and adolescents. It is necessary not only for the harmonious development of the body, but also for creating a sense of discipline. Sports bring up in children such qualities as willpower, perseverance, restraint. These character traits, learned from childhood, will accompany a person throughout his subsequent life.

It has long been proven that people involved in sports activities are much more likely to succeed. This fact is due to three reasons:

1. Health.

Sport improves and strengthens health. People have more strength and energy that are necessary to work in any field.

2. Volitional qualities.

As already mentioned, sport educates a person. It makes him stubborn and attentive.

3. Psychological relaxation.

Physical education is a great way Usually people tend to accumulate negative emotions in themselves, while the sports society always knows where to throw out the accumulated emotional burden. This protects mental health, increases stress resistance and productivity in solving conflict situations.

Sport accompanies us at all stages of maturation. In secondary schools, physical education is a compulsory subject. The lesson is taught by a former athlete or a teacher offers standards of sports performance that the child must achieve at each stage of his development. In order for him to successfully complete the year, it is necessary to pass the standards qualitatively. Naturally, they are designed only for healthy children. Also, thanks to the standards, you can find out and control the level of development of the child. Children's physical education is designed to develop body culture during training.

If the student has deviations in health, then he may be partially or completely suspended from classes. The venue for physical activities depends on the capabilities of a particular school. In addition to gymnastics, the standard physical education program includes: running, swimming, skiing, long and high jumps, football, basketball, volleyball, acrobatics, aerobics, and active games.

Physical education classes are held in specially equipped classrooms or on sports grounds (during the warm season).

It implies small loads, the purpose of which is not to achieve certain results in sports. Most often, children are engaged in exercise therapy - therapeutic physical culture. Physical education is aimed at maintaining the body in a healthy state, while the load is minimal. They help the child to stretch the muscles, to feel the dynamics of the exercises, but not to spend all the strength of the body.

Exercise therapy is very common among children who have developmental or health problems. For this reason, they cannot play sports together with the main group. Much attention in exercise therapy is given to proper breathing, which helps to maintain control over the body. Another goal of exercise therapy is the prevention of diseases and their exacerbations. Exercise therapy is very useful not only for schoolchildren, but also for young children.

The effect of physical activity on the body

It is very difficult to overestimate the impact of physical activity on the human body. The usefulness of physical education for a growing body is invaluable. A young body needs more than just stimulating tissues that are forming very quickly. Physical education is necessary for the child to grow up as a psychologically balanced and whole person.

Physical activity has a complex effect on the entire body. Let us consider in more detail how the human body reacts to moderate loads:

• metabolic processes of tissues, tendons and muscles are activated, which is an excellent prevention of rheumatism, arthrosis, arthritis and other degenerative changes in the motor function of the body;
• the activity of the cardiovascular and respiratory systems improves, providing the whole body with oxygen and useful substances;
• physical exercises activate the production of hormones, which leads to the stabilization of metabolic processes;
• neuroregulatory function of the brain is stimulated.

Summing up, we can say that physical education and sports should be an integral part of the life of any adult and growing person. Go in for sports yourself and instill it in your children. Physical education is the "perpetual motion machine" of life, which makes active, cheerful and full of energy for new achievements.

Physical education at the university is a compulsory subject. Significantly differing in its content from other subjects, modern physical education at the same time is an integral part of the process of education and upbringing. It serves the purposes of strengthening the health, physical and spiritual improvement of students, is designed to ensure the comprehensive physical readiness of future engineers and production managers for effective work in the new socio-economic conditions of society. Studying the theoretical content of the subject, it is necessary, first of all, to consider in detail the basic concepts of the subject. These include: "Physical culture", "Physical perfection", "Physical education", "Physical training", "Sport", "Sports training". Assimilation of them by students allows not only to know the essence of the phenomena that reflect these concepts, but also to acquire the necessary knowledge on the subject in a systematic way, to correctly navigate the content of theoretical and practical material on physical education.

Term(lat. terminus - limit, border). The term captures a certain concept of science, technology, art, etc. The term is an element of the language of science, the introduction of which is due to the need for an accurate and unambiguous designation of scientific data, especially those that do not have corresponding names in ordinary language. Unlike the words of ordinary language, the terms are devoid of emotional overtones. One of the most significant moments in the creation of a term is the selection of those features of the concept that are directly subject to terminological reflection. It is difficult to explain movements without having precise and concise definitions for them. The name of this or that exercise allows students to form a correct general idea about it even before the show, and thereby master it faster and better. A single, clear terminology should help and correctly summarize the experience of teaching the subject of physical education at a university.

Absolute Power- the strength shown by a person in any exercise, without taking into account the weight of the muscles or the whole body.

Adaptation (adaptation): 1. Organism - addiction, adaptation of the body to certain factors with a corresponding restructuring of its work, functions. This adaptation is by no means necessarily useful (for example, to alcohol, nicotine, etc.).

2. Separate systems or sections of the body - their isolated adaptation to the factors affecting them. In particular, a decrease in the sensitivity of sensory systems.

3. Tests, norms, assessments - their "adjustment", adaptive correction to real conditions, requirements, peculiarities of the situation, which must be conformed to in order to act in the best way.

- “addiction”, adaptation of the body (its individual systems and the whole organism as a whole) to certain loads and the conditions associated with them. Adaptation can be useful: the body begins to more easily endure the load, work more economically, and is able to cope with a greater load. But adaptation can also be a negative factor: because of it, the development of body systems slows down or even blocks, and for the sake of their development, the training load is performed - it has to be increased.

Targeting of pedagogical (training) influences- pronounced orientation of pedagogical (training) influences: 1) on a specific object (for example, on a specific team player), 2) on the development of a specific feature of the object (considered athlete or group of athletes, team), for example, strength, ability to control emotions, tolerance in communication , possession of a certain technical (tactical) technique. Pedagogical influences can be aimed not at specific people, but at all involved, and can be general, without a clear focus.

Acceleration (acceleration)- accelerated, earlier than usual, puberty and related bodily maturation. It affects the motor (motor) capabilities of a growing organism: these capabilities are usually greater in accelerated boys than in non-accelerated ones, and less in girls. The opposite concept of acceleration is retardation). Sometimes they talk about motor (motor) and intellectual acceleration, meaning the corresponding acceleration of development in connection with certain inclinations and abilities, with the peculiarities of living conditions, with specific non-purposeful ("spontaneous") or purposeful training.

Activity— the universal property of material bodies and the mode of existence of highly organized systems; a set of object changes determined by itself. In inorganic nature it manifests itself in the forms of self-movement and self-change, in living nature - self-development and self-preservation, in man and society - in the creation of living conditions and in self-creation. Distinguish between internal and external activity; both can be spontaneous or induced. Three levels of its organization are characteristic of a person: biological, mental and social.

Motor activity (active, energetic, acting): 1. Conscious or subconscious manifestations of vital activity (activity), accompanied by a change or preservation of the motor (biomechanical) situation, and these changes are not the goal of this activity. With such activity, changing or maintaining the biomechanical situation is not a target; it either plays a service role or turns out to be a side result. At the same time, only intentional ones are included in the motor activity: a) active movements, b) active-passive (actively controlled passive) movements, c) active movement obstruction. 2. Activity, the purpose of which is to change or maintain the motor (biomechanical) situation. In this understanding, motor activity also includes non-motor actions (mental, sensory, mnemonic), it prevails in sports.

Anaerobic Endurance(not + air + life) - the volume of that component of endurance (determined by the measure of the maximum intensity of the implementation of a structurally specific typical motor task), which is provided by anaerobic (see) processes of energy production in the muscles.

- the load aimed at the tension of anaerobic (see) (that is, not using oxygen) mechanisms of energy production, and therefore on the development of anaerobic performance (and, accordingly, anaerobic endurance) of an athlete.

Anaerobic productivity- a measure, a quantitative assessment of the limiting value of anaerobic energy production (energy production) by human muscles for a given duration and intensity of work.

Anaerobic performance- working capacity, objectively determined by taking the appropriate ergometric and physiological indicators, a measure of the athlete's ability to perform the greatest amount of mechanical work possible for him due to anaerobic energy production by muscles.

Anaerobic energy production (activity)- the production of energy, which the body carries out without the use of oxygen in biochemical reactions. Anaerobic energy production (main in fast muscle fibers) can be alactate, that is, without the formation of lactate (lactic acid): due to the breakdown of creatine phosphate, and lactate due to the breakdown of glucose phosphate with the formation of lactate. The maximum power of the alactate mechanism of energy production is approximately 2 times greater than the maximum power of the lactate mechanism.

Questionnaire (investigation)- a questionnaire for obtaining information about who fills it out, and (or) what is his attitude to certain phenomena, his opinions on the questions posed in the questionnaire. The questionnaire can be anonymous (it does not contain the identification data of the respondent or indirect information by which he can be identified) or open (if it contains data that makes it possible to identify the respondent). Questions of the questionnaire may require: a) numerical evaluation of the quantity in question in physical units; b) an approximate assessment of the value under consideration by assigning it to one or another of the proposed zones (areas, ranges of values); c) evaluation in arbitrary units (points or others); d) adoption of a decision in the conditions proposed by the question; e) expressing an opinion on the questionnaire proposed by the question by choosing (confirming) one of the answer formulations proposed in the questionnaire; f) free, not prompted in the questionnaire statement of his opinion.

Questionnaire- a process including: compilation and reproduction of questionnaires; their distribution in some intended population of people; instructions on filling out questionnaires and its organization; collection of completed questionnaires and their processing, which can give an analytical picture of the opinions of the respondents. Questioning allows you to get information about the composition, condition and characteristics of the contingent, people's opinions on issues of interest to you. Already at the present time, the survey can be carried out on a computer using the interactive method. This requires the development of a special program that forms the content and sequence of the next questions, sometimes taking into account the nature of the previous answers.

Anthropometry- a section of sports metrology dealing with the study and fixation of linear dimensions and other physical characteristics of the human body (weight, height, density, circumference, etc.).

Aerobic endurance (air+life)— endurance component determined by the ability to perform the maximum amount of muscular work in a given time interval when performing a certain type of motor task due to the energy that is produced by the body using oxygen in reactions that provide energy production.

- load aimed at the tension of aerobic (oxygen-using) mechanisms of energy production, and therefore on the development (increase) of aerobic performance (and hence overall endurance) of an athlete.

Aerobic productivity- a measure, a quantitative assessment of the maximum aerobic energy production of a person in a certain unit of time. Its indicators: absolute IPC (see "Maximum oxygen consumption") for 1 min. and specific IPC - for 1 min. per kg of body weight.

Aerobic performance- working capacity (objectively determined by ergometric, physiological, biochemical indicators, a measure of the ability of an athlete to perform the maximum mechanical work of a given intensity in terms of volume) due to aerobic (using oxygen to oxidize lactate, that is, lactic acid) energy production of the body.

Aerobic energy production- energy production, which the body carries out using oxygen (oxidative phosphorylation): lactic acid molecules (lactate) are oxidized to carbon dioxide and water with the release of energy for ATP re-synthesis. The aerobic mechanism of energy production is about 2 times inferior in power to the lactate anaerobic and 4 times to the alactic anaerobic mechanism. The power of the mechanism of aerobic energy production largely depends on the performance of the respiratory and circulatory systems, which ensure the supply of oxygen to the muscles from the surrounding air.

Vase tactical and technical readiness- (the art of construction):

1. Preparedness, composition, structure and quality level of which should be achieved at the stage of initial training in order to ensure normal further growth of preparedness at the stage of sports improvement, 2. Such tactical and technical preparedness in terms of composition, structure and quality level, which should become the basis for further tactical and technical training in accordance with the plan for improving sportsmanship and the strategic plans of the athlete (team).

Basic tactical training- initial tactical training aimed at mastering simple tactical techniques and actions. Such training is the basis, the basis for more serious and complex tactical training required at the stage of sports improvement.

Basic technical training- part of the technical training, which is designed to provide mastery of the basics of the technique of competitive sports and motor actions (SMT) in this sport, serve as the basis for the development of more difficult SMT, included in the proper sports and technical arsenal, corresponding to the planned higher level of sports and technical preparedness of the athlete .

Basic technical readiness- that part of technical readiness, which is determined by the degree of mastery of basic exercises for a given sport.

Basic physical functional training— work aimed at achieving basic physical functional fitness.

Basic physical functional fitness— athlete's functional capabilities in basic motor manifestations, in performing basic, i.e. fundamental, exercises that underlie motor actions of the target sport, as well as such functional readiness, which ensures the normal course of its further increase at the stage of sports improvement. The level of basic physical functional readiness largely determines the success of work on the necessary STCs. In different sports, the basic physical functional fitness should also be different. It is customary to define it according to a certain set of local manifestations of physical qualities or simple control motor tasks (sprint, endurance run, push-up jump with two, pull-ups on the crossbar, etc.).

Basic sports motor actions (SMA)- SDTS, the technique of which serves as the basis for the technique of other SDDS of this "family", "homologous series" (see). So, a running step in a straight section of the distance can be considered a basic running step for all types of running along the distance, and for running in jumps; and dismounting from the crossbar of a back somersault with a straight body is the base for the entire family of dismounts of a back somersault from the crossbar and bars of different heights: for single and double back somersaults with a straight body, in a tuck, semi-tuck and bent without turns and with various turns. It is advisable when learning to first master the basic SDS, and only after mastering it - other SDS of the homologous series.

Basic sports motor skills (BMS)- SDN corresponding to the basic SDC (see).

Basic sports motor skills (SMS) and skills (SMS)- fundamental, universal for any motor activity SDS (sports motor skills) and SDS (sports motor skills), which form the foundation of technical improvement. These are not target skills and abilities that determine the ability to implement specific, narrowly specific DDS and solve SDH, but, as it were, background for them, creating a kind of "support", conditions for their formation and manifestation. These are the ODN and SDU, which provide the ability to form special, target-specific skills and abilities on their basis. A distinction should be made between general and special basic VOS and CDS. Common in different sports are different: for a boxer - skills and abilities in maintaining the necessary stance in different motor situations, moving on the legs without their "crossing", etc.; for a gymnast - keeping the body “hard”, legs straight, socks pulled back, repulsion with legs and arms, support, hanging, etc .; for a skier - maintaining stability when sliding on one ski, repulsing with sticks, etc. Special: for a boxer, these are the skills and abilities of delivering a specific form of impact, protection (“stand”, “slope”, etc.); for a gymnast - performing a “accelerating” large turn, dismounting a somersault back from the crossbar with a straight body, two circles on a horse, a handstand, etc .; for a skier - repulsion with a foot in a skating course, in an alternating two-step course, in a descent in the middle stance, etc.

Basic sports exercises- practically the same as basic sports motor actions (SDS) (see). The only difference is that 1 exercise can contain 2 or more DDS.

Basic techniques- as if universal rational techniques that are part of the technique of a variety of SDS: swing movements during repulsion, backswing, "chain" (successive) muscle tension, wave-like passing through the body or along its link, "whip" in gymnastics exercises, etc.

Base Significance Level- the level of significance, which is focused on the evaluation of the result of the ongoing (performed, upcoming) statistical procedure.

Rapidity- a complex of human functional properties that determine the speed characteristics of movements, as well as the time of a motor reaction. In a narrow sense, the concept of "education" is defined as the process of formation of vital knowledge and personality traits that ensure its adaptation in the surrounding social and natural environment.

Kind of sport- a stylized type of motor activity, represented by a characteristic set of spatial-objective relations and actions, united by a common end goal and being the subject of competition. In a trend, sport seeks to cover the whole range of motor abilities associated with movement in space (up to space), with an impact (including emotional) on the outside world and a person's personality. In its forms, it reproduces the logic of the history of the successive transfer of human motor functions to technology, their group integration, the formation of natural, modeling, instrumental, ranking and group forms of motor activity, includes the whole variety of ballistic, cyclic and additive types of motor actions at all levels of their systemic organization — biological, mental and social.

age limit- age restrictions on participation in competitions or inclusion in a particular contingent. For example, girls no younger than 14 years old can participate in adult competitions in artistic gymnastics, and no older than 21 years old in cadet competitions.

Age categories- age intervals (limited "from below" and "from above" by specific values), uniting people who presumably (due to age) are characterized by some more or less equal level of certain qualities, properties, capabilities. For example: children of preschool, primary school, middle school age. Or: children, adolescence, youth. Or in sports: children, cadets, juniors, adults. Age categories in many cases are different for men and women, for them there are different age norms (see).

Age norms- norms (comparative or due), intended for people of a certain age or, more often, a certain age category. This is one of the varieties of comparative, and sometimes proper norms (see "Norms"). In the age norms, the criterial values ​​of certain qualities, properties, capabilities that are characteristic of people of different ages or age ranges (20-30 years old, 30-40 years old, etc.) are given. Age norms also include motor age norms, which indicate specific (for example, in pull-ups, long jumps from a place, etc.) average ("normal") motor abilities characteristic of people of different sex and age. Motor age often does not match the "passport". Naturally, age norms are different for men and women.

Age restrictions: 1. Age-related restrictions in admission to participate in competitions, to engage in one or another sport, to perform loads of great magnitude. 2. Limited opportunities (for example, motor) due to age.

Age differences- differences in certain capabilities, qualities, properties associated with age.

Upbringing- factor (and process) of directed deployment (cultivation) of hereditary possibilities in ontogeny. It is a form of activity for managing morphogenesis by inducing processes of internal activity that provide modification of self-development based on adaptation to external influences. The method is the transfer and development of culture and familiarization with art. The result is a directed development of physical, mental and social qualities and personality structures.

Education is a social phenomenon: a complex and contradictory socio-historical process of entry, inclusion of the younger generations in the life of society, in everyday life, work, creativity and spirituality. Education ensures social progress and the continuity of generations. It arose from the practical need to adapt, to familiarize generations with the conditions of social life and production. Education is an eternal, necessary and general category. It appeared with the emergence of human society and exists as long as society lives. In its content, it is of a concrete historical nature and is carried out at the expense of the main elements of social experience. Education reflects the socio-economic relations of society, the economic basis, language, forms of social consciousness, morality and ethics, religion, law, science and art.

The upbringing of physical culture is a complex multicomponent psychological and pedagogical process of the formation of a person's physical culture.

Endurance (in sports)- a measure of a person's ability to resist fatigue when performing muscular work (physical activity) of a given type and intensity without its unacceptable decrease. This is a complex characteristic of an athlete, integratively (not just by summation, but by some more complex systemic generalization) determined by his working capacity, the cost (cost-effectiveness) of the applied technique of motor actions and its implementation, sensitization (adaptation of sensitivity) to the painful sensations of fatigue during work of this nature, volitional qualities and target volitional readiness, level of motivation (the degree of motivation inherent in him at a given time to continue, despite fatigue, work of a given intensity), and with interval load, also a measure of his ability to quickly physically recover. Thus, in contrast to performance, a physiological and basically objective characteristic, endurance to a large extent depends on psychological factors and, therefore, contains a significant subjective component.

General Endurance- endurance (the ability to resist fatigue for a long time) when working at low (30-40% of the maximum available) power; is provided mainly by aerobic energy productivity, but also by targeted technical readiness (the level of efficiency of technology and its implementation), and the level of motivation, and volitional qualities of a person. Therefore, one should not attribute general endurance (as well as endurance in general) to physical qualities: it is only a motor manifestation, in the implementation of which aerobic performance is of great importance.

Highest sports uniform- the state of the highest readiness, allowing the athlete to successfully participate in the most important competitions.

Genesis of human motor skills- evolutionary-historical process of formation and development of its motor abilities, as well as means, forms and ways of their implementation in motor activity. It is a product of evolution, civilization and scientific and technological progress. According to the composition of the leading factors and the specifics of the final product, three cycles of the formation of human motor skills can be distinguished: biogenic (natural forms of motor activity), noogenic (modeling and instrumental forms) and sociogenic (ranking and group). From the moment of the appearance of man, all three cycles proceed simultaneously. At the same time, in the noo- and sociogenic cycles, the sequence of stages of biogenic formation is reproduced: 1) movers, 2) transmission mechanism, 3) energy supply organs, 4) control and 5) programming of motor activity.

Heterochrony of development(in compound words it corresponds to the Russian “different-” + time): 1. The difference in the beginning of development (tissues, organs, qualities, skills): for example, in different phases of sexual development, for a different reason. 2. A different rate of development: for example, the strength of different muscle groups increases disproportionately (not equally fast), which disrupts the ratio of their strength. This depends on the training methodology and on the characteristics of the muscle groups in question and the individual's genotype. Developmental heterochrony can usually, if necessary, be reduced by specialized training. In particular, this is the role of general physical training.

Flexibility- morphological and functional properties of the musculoskeletal system, which determine the degree of mobility of its links. Flexibility is measured by maximum range of motion. Distinguish between active and passive flexibility. The first is manifested as a result of one's own muscular efforts, the second through external forces of gravity.

hyperfunction- excessive, increased functioning, a significant deviation of the function from the norm in the direction of strengthening, increasing, increasing.

Hypodynamia- a physical condition caused by a chronic deviation from the physiological norms of physical activity.

According to the composition of inducing factors, three historical forms of physical inactivity can be distinguished:

1) hypoergy - lack of total motor activity; a product of the separation of physical labor from mental labor;

2) hypokinesia - lack of variety of movements; the product of the second division of labor, the separation of the city from the countryside;

3) hypotension - insufficient intensity of motor activity; a product of the machine division of labor - the transfer of human motor functions to technology.

In the history of physical culture, these attacks of hypodynamia were accompanied by the emergence of special forms and ways to overcome it (physical exercises, gymnastics and sports).

Hypokinesia- insufficient motor activity, a significant deviation of motor activity from the norm in the direction of decrease.

hypoxia- lack of oxygen in the tissues of the body, resulting from insufficient oxygen transport compared to the power of the work of oxygen transport: insufficient current capabilities of the respiratory (respiratory) system, insufficient current capabilities of the cardiovascular system, and also due to a lack of enzymes necessary for tissue respiration.

Hypofunction- a significant deviation of the function from the norm in the direction of weakening, reducing, decreasing.

Motor activity (YES)- a natural property of an organism associated with the regulation of the flow of matter, energy and information, ensuring its self-development and self-preservation, through spatial movements and mechanical influences. Manifested in the ability to release the accumulated energy and use it for this purpose. In humans, it includes a set of processes of internal activity (bioenergetic, neurophysiological, sensory-intellectual and emotional-moral) that ensure the performance of motor activity and the achievement of its final results.

YES— purposeful implementation by a person of motor actions aimed at improving various indicators of his physical potential and mastering the motor values ​​of physical and sports culture. YES - that part of a person's activity that is expressed by body movements or "serves" them. DA can be a target part of a person’s general activity, that is, its part aimed at changing or actively maintaining mechanical and biomechanical situations through muscle tension, or a service part of non-motor activity aimed, say, at memorization, recognition, inference, etc. Very often, meaning YES, they say “motor activity”, but this is not a strict designation: firstly, it does not cover the motor activity mentioned above as a service activity, and secondly, in psychology, the term “activity” is interpreted quite differently. The term YES can be understood narrowly - as the performance of body movements and movements or the active maintenance of position. But it is possible much more broadly, having in mind, in addition to this, intellectual processes that play a service role: the formation of a situation, tactical constructions, evaluation of the process and results of solving motor problems, etc. This category includes both elementary movements and arbitrarily large and lengthy fragments of activity person.

human motor abilities- natural and cultivated morphofunctional structures, abilities and personality traits that are used in the field of motor activity. They are implemented through the formation of functional systems for its implementation. Natural ones are formed in the process of morphogenesis at three levels of its organization. They include physical (energy supply), neurophysiological (management), cognitive (perception and processing of information) and communicative (motivation and integration of actions) structures, abilities and properties. Their cultivation is the result of mastering the tools of motor activity created in the course of history, as well as the norms and methods of its rational implementation. The transfer of human motor functions to technology and their integration into the functions of a social group in the course of scientific, technological and social progress proceeded in the same sequence in which these functions arose in the course of evolution. The development of materialized and integrated functions is accompanied by the formation of previously non-existent abilities and personality traits.

Motor actions- the form of manifestation of the processes of internal activity in the outside and the implementation of spatial movements and mechanical influences; a product of systemic organization and a method of inducing processes of internal activity. According to the method of energy supply and the form of relations to the surrounding world, three types of motor actions can be distinguished: ballistic overcoming, cyclic movements and additive coordination. Each type of relationship is realized in three forms, including: spatial-objective acts (locomotion and mechanical influences); actions-models of relations (demonstration of motor abilities, production and transmission of information for the observer); actions-operators (guiding the processes of internal activity of the subject or external activity of the object or means of influence).

motor activity- a form of a purposeful mechanical relationship of a person to himself and the world around him on the basis of a systemic organization of the processes of internal activity and external actions in order to:

— mastering and changing the spatial-objective relations of the surrounding world (production);

- manifestations of the essential forces of a person and the transfer of information through motor actions-models (communication);

- formation of abilities and properties by inducing processes of internal activity (consumption).

According to the specifics of the leading factors and the level of system integration of the processes of internal and external activity, we can distinguish five main forms of motor activity: 1) natural, 2) modeling, 3) gun, 4) ranging, 5) group.

Motor readiness- the result and indicator of the level of development of human motor abilities. It is characterized by the amount of available effort (physical, cognitive, communicative) in the process of motor activity. Assessed by the degree of their manifestation. The technology of directed development, assessment, measurement of physical qualities is quite reliably developed and widely used in the practice of physical education and sports training. Other qualities are little explored and are formed spontaneously. Their directed development takes place in the field of sports and in some types of professional and applied education.

motor competence- the result and indicator of the degree of development of human motor abilities; objectified in the composition and ways of interaction of functional systems of motor activity personal and social experience of its rational implementation. It is characterized by the volume and degree of formed motor skills and abilities. product of systemogenesis. It is formed in the process of learning in the system of general education through the transfer and development of the culture of motor activity at a certain average, individually and socially necessary level of its assimilation (physical education).

motor skills- an integral indicator of the level of development and the degree of use of motor abilities in a certain type of motor activity; the art of motor actions, objectified in the abilities and properties of the personality. Characterized by the cumulative effect of activity. The product of a fusion of talent and culture. It is formed in the system of vocational education (performing arts) and in the field of sports (sportsmanship).

Motor skills and abilities- stable, fixed in the system of neurohumoral connections and relationships, ways of interaction of functional systems of motor activity. They differ in the type of motor actions, the composition of the means used and the degree of their development; are evaluated by the quality, versatility and effectiveness of their implementation. They characterize the degree of mastering the culture of motor actions.

Activity- a form of system integration of the processes of internal and external activity at different levels of its organization; - a form of an active, conscious attitude of a person to himself and the world around him with the aim of changing and (or) mastering the conditions of life and (or) his own nature. As a way of existence of a person and society, activity is realized in the unity of its three sides: production, communication and consumption. It is characterized by the purpose, composition of operations, subject, means and result. Consistently unfolds in four moments of relationships, including receiving (perception), processing, transmission, use of flows of matter, energy and information to achieve final results.

Motor unit (MU)- a motor neuron and a group of muscle fibers innervated by its terminal branches, which therefore work as a whole. Mion is often considered a synonym for DE, but more often it is believed that mion does not include a motor neuron, but DE does. All fibers of one MU contrast (tighten) or relax (relax) at the same time. Distinguish between large, medium and small MU, containing, respectively, fast muscle fibers, "intermediate" and slow. Different types of fibers have different types of energy-producing metabolism. The type of fibers is determined even in the prenatal (intrauterine, before birth) period of human development and depends on the degree of myelination of the motor neuron that innervates the DE fibers with its branches.

Dynamic (myometric) method- dynamic work, in which changes in muscle length occur without changing their tone.

Dynamic Strength Endurance- typical for exercises with repeated and significant muscle tension at a relatively low speed of movement and exercises of a cyclic or acyclic nature, where fast strength is needed. In the latter case, we are talking about specific endurance, which is important mainly for the ability to perform special work of a speed-strength and explosive nature for a relatively long time without reducing its effectiveness.

due standards- qualitative or quantitative norms that are mandatory for fulfillment or compliance: their non-compliance (non-compliance) entails undesirable consequences (sanctions, damage to the classification, denial of a benefit or enrollment in a team).

The natural development of human kinesiological systems is understood as the process of their age-related transformation under the conditions of ordinary modes of elementary physical activity. Such regimes include vital locomotions, labor and domestic motor actions and automatisms, outdoor games, physical education classes and physical education lessons within the framework of official programs for physical education and physical culture in educational institutions, as well as physical activity in various forms of active recreation and entertainment, episodic classes in mass and family forms of physical activity, including during periods of holidays, vacations, weekends.

Vital capacity (VC)- the volume of air that a person, having taken a full (to failure) breath, can exhale (exhale also to failure). A device for measuring VC is a spirometer.

Healthy lifestyle is a way of life based on the principles of morality, rationally organized, active, labor, tempering and, at the same time, protecting from adverse environmental influences, allowing to maintain moral, mental and physical health until old age. A healthy lifestyle implies an optimal mode of work and rest, proper nutrition, sufficient physical activity, personal hygiene, hardening, the eradication of bad habits, love for loved ones, and a positive perception of life.

The system of concepts "healthy lifestyle" includes elements: environmental ("quality of life"), cultural and domestic ("lifestyle"), anatomical and physiological ("standard of living") and socio-economic ("standard of living"). As a system-forming concept, a “healthy lifestyle” is organically integrated into the macrosystem along the lines of man — nature — society — culture. The identification and formation of these concepts allows students to come closer to understanding a healthy lifestyle as the most accessible and productive way to improve human health and ensure its safe life.

Human health. Health- the psychophysical and spiritual state of a person, which ensures his full biosocial functioning, physical or intellectual performance, sufficient adaptability to natural influences, variability of the external environment in the absence of pathological abnormalities in the body.

Health-forming technologies of sports training. concept "health-saving technologies" especially important when studying the problems of sports training. The essence of health saving in this case consists primarily in the choice and implementation of such volumes, intensity and direction of training influences that are adequate to the operational and current state of the athlete and feed on the promising tasks of sports training. Natural rhythms of alternation of accents of training loads contribute to the organization of health-saving content of long-term sports training. Specially organized and timely diagnostic monitoring, preventive, rehabilitation and therapeutic measures prevent deviations from the norm in the states of the morphofunctional and immune systems of the body of athletes.

Health-forming technologies of physical education– systems of physical education, which provide for the use of physical culture values ​​for the purposeful formation of conditions and factors that ensure the enhancement of the health of those involved. Such conditions and factors may include: stimulated development of physical qualities, especially endurance, contributing to a decrease in the possibilities of overloading the functional and morphological systems of the body during physical and mental work; development of attention and coordination abilities that help to avoid domestic and industrial injuries and to correctly navigate in extreme situations; educating a person's skills in organizing modes of physical and intellectual stress, rest and recovery; the formation of communication skills that provide a high level of ability to integrate into different social groups and work teams and tolerance in communicating with other people.

Knowledge, according to encyclopedic data, is a practice-tested result of reality, its true reflection in human thinking. Knowledge serves, firstly, the formation and development of a person who has knowledge (such knowledge is called educational); secondly, the formation of a worldview and principles, considered from the point of view of being and activity. And finally, thirdly, the transformation of goals.

Ideomotor: 1. The phenomenon, which consists in the ability of a person to imagine and mentally repeat motor actions. 2. A set of actually occurring mental processes that are associated with the ideomotor performance of motor actions (“execution” of exercises). Often, in this case, a person is satisfied with the representation “before the mind's eye” of a purely external picture of the implementation of the desired system of body movements and movements. Much more effective are ideomotor representations, which include, in addition to the external picture of the system of body movements and movements, also perhaps more detailed and deployed in time at the same pace and rhythm as in real performance, a picture of proper sensations, perceptions, images (see "Proper Perceptions" ).

Ideomotor in the control of sports motor activity (SMA)- ideomotor execution of the system of movements, which must be performed and actually performed by the controlled person. This allows the controller to conduct a comparative analysis (see) of the performed system of body movements and movements, as well as to feel what a real performer feels, and to better understand the causes of his motor errors, to anticipate their possible occurrence, to compensate for the consequences.

Ideomotor tuning- preparation for the immediate forthcoming specific motor activity by its preliminary ideomotor (mental) execution. This allows you to form a more adequate (well-suited to the upcoming activity) propulsion system, ensure readiness to implement the program of proper perceptions, prepare for a memory recall synchronous with upcoming movements to compare with upcoming real perceptions and determine mismatches.

Ideomotor preparation- a generalizing concept that includes the concepts of "ideomotor training", "ideomotor control", "ideomotor tuning".

Ideomotor training- repeated and with the necessary amendments ideomotor "execution" of the exercise (mental implementation of a sports motor action) for faster and better learning or improvement. Ideomotor training is the more useful, the more complex and coordinatively more difficult the exercise (motor task) that the athlete is working on.

Quality measurement- establishment of correspondence between the degree of expression of the qualitative characteristics of the object of interest to us and the requirements for it (using the selected numerical scale).

Measurement Information- information about the values ​​of the measured physical quantities related to the reference or control points of the measurement object or reflecting its characteristics and their changes in time or space.

Measuring system- a set of functionally combined measures, measuring instruments, measuring transducers, computers and other technical means located at different points in a controlled space for the purpose of measuring one or more physical quantities inherent in this space.

Measuring setup— installation for measurements; a set of measuring, converting, auxiliary instruments and devices for measuring one or more physical quantities, located in one place, functionally combined into an integral system. The installation includes devices and devices connecting them, functionally combined into an integral system.

measuring device- a part of a measuring device (installation, system) that has a separate design and purpose, but does not have a separate housing.

measuring signal is a signal containing quantitative information about the measured physical quantity.

Measured value— measured property, parameter. Measured quantities are: a) constant (they should not change over time) and variables (the value of which changes over time), which are deterministic (clearly dependent on factors known to us), probabilistic (their values ​​are subject to probabilistic dependencies) and uncertain (depending on factors unknown to us and not subject to probabilistic dependencies known to us, and therefore even probabilistically unpredictable); b) discrete (eg pull-up times, number of people) and continuous (eg length, temperature, time).

Parameters measured in sports- parameters of the athlete's body, his physiological functions and motor activity, the environment that affects the activity of the athlete. These parameters can be classified in 2 ways: 1) the appointment of the mechanical characteristics of the body of athletes, the values ​​of physiological characteristics that affect the implementation of the SMA, the values ​​of the mechanical characteristics of body movements and movements of the body and its links, the values ​​of the mechanical characteristics of other bodies interacting with the athlete and their movements, the values ​​of mechanical essential for SDA characteristics of the environment, the values ​​of other characteristics of the environment that are essential for SDA; 2) (according to Yu. I. Smirnov and M. M. Polevshchikov, 2000) - by a) single, revealing one value (value) of the 1st property (for example, the maximum strength of a particular muscle group); b) differential - characterizing one property of the measured system, for example, physical (in other words, motor-functional somatomotor) quality strength; b) complex - related to one of the complex capabilities of the system (for example, technical skill); c) integral - reflecting the integral, generalized effect of the functional state of various body systems (for example, sportsmanship).

Measured indicators of the sides of sportsmanship- signs that allow assessing sportsmanship: 1) sports and pedagogical (technical, tactical and technological indicators), 2) functional and psychological readiness (physical development and preparedness, mental characteristics), 3) implementation volitional properties (stability, reliability, accuracy, stability), 4) personal properties (emotional, social, intellectual).

Isokinetic exercises: 1) exercises with resistance varied in the course of movement, changing in different parts of the amplitude; 2) exercise with a constant speed of weight movement.

Isometric mode of muscle work- the mode of its tension, in which the length of the muscle does not change (the same that is incorrectly called the "static mode"), that is, the articular angle does not change either. Immediately, without a pause, moving from an eccentric mode (yielding movement) to an isometric one, the muscle is able to develop a greater ultimate traction force than after an isometric and, especially, a concentric mode (overcoming movement). It is in the isometric mode that you need to measure muscle strength, in this mode the pose is saved.

Isotonic exercises- the work of the muscle, in which its length and the magnitude of the burden change, the tension remains constant; lifting free weights is a classic example of isotonic exercise.

Individual development- a set of transformations occurring in the body throughout life under the influence of heredity, living conditions and activities. It is a dual process of self-reproduction of the genus in the individual (deployment of hereditary capabilities) and its adaptation to the conditions of existence (formation of functional systems of activity). In humans, it is realized in the unity of the two sides of ontogenesis (morphogenesis and systemogenesis) at three levels of its organization: biological, mental and social.

Art- the highest form of manifestation of the essential forces of a person in his communication with nature and other people; the creative process of producing and transmitting emotionally rich information of a subjective-personal nature about oneself and the world, designed in the form of an artistic image. In the artistic image, two components of performing skills are objectified - talent and culture. Talent is unique, culture is accessible to mass development. Their joint work, involved in the circulation of culture, serves as a factor in the formation of the culture of the individual and the performer and consumer.

Load intensity:

1. Intensity of physical activity- an indirect, indirect measure of the average mechanical power, which is necessary to perform the work done by the athlete (in the considered time interval); according to the main idea, this is the amount of load, on average, attributable (in a given interval) per unit of time. However, in different sports it was necessary to take a different approach to its definition: in relation to exercises of a cyclic nature, the speed of overcoming the given segments of the path and their number are taken as the basis, in gymnastics - the number of completed (to be performed) full combinations or their large parts, in weightlifting - the weight of the lifted bar, etc. A universal and scientifically correct approach has not yet been found.

2. Intensity of physiological load- a measure of the power of the load, indirectly determined through the speed of formation and the depth of physiological changes in the body of the trainee. It can be determined by the “pulse value”: by the increase in the total number of heartbeats (“pulse beats”) during the load and after its completion (during the normalization of their frequency) compared to the amount normal for rest, divided by the load time. It can be determined from the rate of increase in oxygen debt, etc. There is a gas analytical method that is more advanced, but is associated with inconveniences and difficulties. However, all this is very approximate; a sufficiently correct approach has not yet been found here.

3. Intensity of psychological load- a measure of the properties of a given load with one speed or another to cause psychological changes in an athlete, characterized as mental fatigue.

Introvert- the mental and psychological characteristics of a person who is mostly focused on his inner world, more closed and uncommunicative.

Kinesiology system. A kinesiological system is understood as a structurally ordered complex of elements of a morphological, physiological, biomechanical and psychological nature, which ensures the purposeful implementation of a person's motor function in the interests of achieving personally acceptable and required levels of development of his motor qualities and abilities.

Kinesiology Potential— morphofunctionally, biomechanically and psychologically secured systemically functioning set of abilities and skills for the production of purposeful motor actions with specified quantitative and qualitative characteristics.

Kinesiology— an integrative area of ​​scientific knowledge about human motor activity and the morphological, functional, biomechanical systems that provide it and methods for their development and improvement.

oxygen debt- the amount of oxygen that is necessary in order to eliminate excess lactic acid accumulated during the anaerobic lactate process of energy production, as well as the one that needs to be decomposed for the resynthesis of decomposed creatine phosphate. Decay products (creatine, lactic acid) are formed during muscular work, the power exceeding the current value of the power of the aerobic process of energy production. The oxygen debt begins to be “repaid” as soon as the aerobic process becomes more powerful than it is necessary to produce the energy necessary to perform the current muscle work. After a long intense muscular work, the elimination of oxygen debt sometimes requires 2-3 days. It is advisable to take into account the relative oxygen debt: per body weight in kg (i.e. absolute debt / body weight).

Collectivism- the need for friendly communication, relying on the opinion of comrades.

Method convergence- convergence, reduction of differences in training methods in related or somewhat close sports, when mastering similar (or identical) exercises.

Convergence of the technique of sports motor actions- convergence, reduction of differences in the schemes of movement systems, which achieve somewhat similar motor tasks - exercises similar in some component are performed. The convergence of the technique of various exercises is associated with the observed trend towards the unification of learning to perform somewhat similar, although in many respects, different exercises.

Conditioning training- a form of using physical exercises, modes of motor activity and hardening sessions in order to prevent hypodynamia, maintain the achieved level of physical condition and optimize the functional states of health and human performance. The most rational are coherent programs and technologies (circular training, shaping, etc.), selected taking into account the characteristics of the physical condition, kinetic and dynamic modes of life, which determine the nature of the required conditions. The theory of physical culture as an independent scientific discipline is in the process of formation. Its categorical apparatus needs a more rigorous causal implication.

Concentric muscle work- the mode of operation of the muscles, in which they, tensing, are shortened. This mode is also called myometric, it corresponds to overcoming work in the joint. The opposite mode - a tense muscle lengthens - is called eccentric (or plyometric), it corresponds to a yielding mode in joint movement.

Control in sports- operational, current and milestone characteristics of the athlete's condition, carried out during testing or in the course of competitions, providing for the assessment of special physical, functional, technical and tactical readiness, mental state and behavior at competitions.

Control is necessary to manage the training process, since no training plan, even the best drawn up, can be accurately implemented, and most importantly, it is impossible to reliably predict the athlete's reactions to planned impacts. Therefore, sports training and its plan must be adjusted in accordance with the information obtained in the course of training control. A wide range of various parameters is subject to control: biological (anatomical, medical, hygienic, biochemical, physiological), physical (mechanical, thermal, electrical), mental, organizational, methodical, sports. Control is carried out by measurements, observations and anamnesis (collection of information by a survey). Since the control over sports training is inextricably linked with its plan (without a plan there is nothing to control, without control the plan cannot be effectively implemented), different forms of planning correspond to different forms of control: operational planning - operational control, current planning - current control, stage planning - stage control ( see relevant articles). Planning is always designed for follow-up. Control provides information about the athlete's preparation process, and it is desirable to receive as much of this information as possible. However, the implementation of control requires time and effort, largely taken from the process of direct training. Consequently, the coach faces the difficult task of optimizing the time and effort spent on control, on the one hand, and obtaining the desired information, on the other.

Control over the solution of a sports motor task (SDZ)— control over the degree of realization of a sports motor task and over the course of its solution. Control is carried out both during the decision of the SDZ, and, mainly, after its completion. Depending on the nature of the SDZ, either the course of the solution of the SDZ is controlled (estimated) (if the goal is the process of movements itself), or the final situation (if only it is the goal of the SDZ, and the course of the decision does not interest us), or both. Control can be: a) visual (using vision, not armed with measuring instruments); b) with the fixation of a visual image on a photo, film, video film; c) instrumentation (with measurement by instruments), including computerized installations. Control may be based on observation and/or test results. In terms of semantic content, control can be pedagogical, psychological, medical, biomechanical, sports, and also, of course, mixed - integrating the components of any of these (named) meaningful forms of control. It can be quantitative and qualitative. Control is carried out, first of all, by comparing the result of the SDZ solution with its goal and evaluating the detected discrepancy. The correlation of the result with the expected further motor (and sometimes not only with motor) activity is also evaluated. Control is carried out: 1) in the process of solving SDZ - synchronous control; 2) immediately upon completion of its decision - operational control; 3) after some - more or less - time after its completion, when the significance of significant factors will be better manifested, when the role and significance of the result of the decision of the SDZ becomes clearer - delayed control. It is based on ideas about what and how it should have been and what and how it turned out, comparing these 2 blocks of ideas, evaluating the comparison results according to some qualitative and quantitative criteria and scales adopted by the subject of control. Control over the decision of the SDZ is needed: a) to understand whether the SDZ is solved, and if it is solved, how well and what are the features of the solution; b) to know what to do next; c) so that, learning from their mistakes and successes, to improve the solution in the future with something similar to the SDZ. Of course, control over the decision of the SDZ is more effective if the controller knows the details of the goal and conditions well and if he owns a system of evaluation criteria.

Control over sports training- active acquisition, storage, analysis and evaluation of such information that allows you to reasonably judge the organization, logistics, medical, scientific, educational aspects, the course and results of the training of an athlete (sportsmen). Control is distinguished: a) operational (for the momentary course and results of training - within the framework of 1 training session, in extreme cases - 1 day); b) current (refers to micro- and mesocycles of the training process); c) milestone - for the results (only results) of the entire stage of preparation (for six months, a year, 4 years - depending on the duration of the planned stage of one or another hierarchical level). There are also types of control on another basis - in accordance with the division of training into its so-called "sides": a) for the physical (functional); b) technical; c) tactical; d) psychological; e) theoretical preparedness and preparation. There are also control: a) for loads; b) for recovery after physical exertion, illness, injury (physical, medical rehabilitation); c) for food; d) the regime of the day; e) for the psychological state and its provision. Control can be visual and instrumental, quantitative and qualitative (meaningful).

Control over technical training- active acquisition, storage, analysis and evaluation of such information that can make it possible to reasonably judge the organization, logistics, medical, scientific and educational aspects, the course and results of the athlete (athletes) training process. On another basis (in connection with the division of training into the so-called "sides"), control over training is distinguished: technical control and closely related physical (functional), tactical, psychological, theoretical control. In technical training, it is also necessary to control the load, recovery (rehabilitation), psychological state and the measures themselves to ensure them.

Technical readiness control- accounting for the number of volumes and the level of perfection of special (sports) motor skills and abilities of an athlete (functional group, team) - for the composition and structure of the sports and technical arsenal (see) and for the level and features of mastering the technique of sports motor actions (see), included in its composition.

Functional training control– taking into account the process of formation of the motor functional capabilities of an athlete (team), determined by motor-functional qualities, his (their) motor skills and abilities. If you use the concept of physical qualities, then in addition to them, you should take into account his physique, strength of the musculoskeletal system, psychosomatomotor and psychomotor qualities, as well as motor skills and abilities.

Control over functional readiness- control over the motor-functional state of the athlete and the availability of skills and abilities necessary for his manifestations. We can talk about general basic, basic special and special functional readiness.

Benchmarks- achievements in the performance of tasks that should be shown to the student (group of students) in accordance with the training plan or during the selection.

Concentration of attention- unrelenting focus on the target activity, without distraction to various objects. Concentration of attention increases the efficiency of auto-control of activity, the timeliness and accuracy of assessing the situation, the degree of adequacy (correct correspondence) of transformation (change) or a decisive change of goals. To maintain the concentration of attention at a sufficiently high level, it is necessary to apply strong-willed efforts - the greater, the longer you need to maintain it.

Cooperative sports motor actions (SMA)- joint implementation by two or more athletes of the SDS, so interconnected by a common goal that they become a single system, as if one SDS, parts of which are carried out by different athletes in their interaction. This, for example, is the performance of a group block in volleyball, the joint actions of partners in some sports (rowing, group acrobatics, synchronized swimming, pair figure skating).

— load component, determined by the degree of coordination complexity and coordination difficulty of the performed exercises (motor tasks). At the same time, high concentration and tension of attention entail a general weakening of attention, the appearance of its “failures”, and general fatigue.

Movement coordination- this is the process of controlling muscle activity, as a result of which a certain degree of correspondence between the sequence and gradation of muscle tension is achieved with the features of the motor task and the conditions for its implementation.

Circuit training- a form of organization of classes aimed at developing physical qualities. Elementary physical exercises aimed at developing specific physical qualities and not requiring help and insurance. The main method of developing physical qualities in the process of educational or sports activities, characterized by the transition of each student from one station to another (“in a circle”) after completing individual tasks. The training program consists in most cases of 8-12 exercises (station), the order of which is determined in such a way that each subsequent exercise loads those muscles that were loaded in the previous exercise.

Culture of motor activity- the technology of its rational and effective implementation, accumulated in the course of history and objectified in the totality of conditions, means, methods and results of its forms and types accessible to man. It accumulates in the norms of motor activity, in the technique of motor actions, in the tactics of the forms of motor activity, in the chtetics and ethics of motor-formed behavior. How a branch of culture is objectified in three forms of existence:

- in the culture of living conditions, which includes material and spiritual values ​​created on the basis of rational technologies of motor activity, and their social conditions, technologies, formation, development, distribution and development (infrastructure);

— in the forms and components of motor activity that accumulate these technologies and ensure their development and application, objectification and deobjectification (activity culture);

- in the cultivated abilities and properties of a person who has mastered these conditions and these technologies (the culture of human motor skills).

The term "culture of motor activity" is semantically focused only on the second of these forms. The third form is the product of the objectification of the first two. Therefore, the term "culture of human motor skills" can probably be used for an integral characteristic of all three forms taken together.

Culture of human motor skills- the sphere of social activity of society, specialists and the population in the development, dissemination and development of the culture of motor activity in order to:

- management of the process of individual development of abilities and properties (field of physical education);

– limiting development and maximum development of motor abilities (field of sports);

— optimization of the functional states of health and human performance (field of physical culture).

The term can be used to nominate direction 521900 instead of the accepted term "Physical culture", which unreasonably narrows the concept of "Direction of education".

Healthy lifestyle culture- this is a socially determined area of ​​a person's general culture, which is a qualitative, systemic, dynamic state characterized by a certain level of knowledge and intellectual abilities, motivational and value orientations, physical culture acquired as a result of education and self-education and integrated into its practical activities, physical and psychophysical health.

Agility- the ability to quickly master new movements, quickly reorganize motor activity in accordance with the requirements of a suddenly changing environment. Dexterity is also characterized as a complex psychomotor ability that determines the quality of the movement control process.

Personality- the individual as a subject of social activity; It is characterized by a system of individualized relations of a person to himself, nature and other people. It is a product of self-creation in the process of production, communication and consumption. It is formed by coordinating the sides and levels of ontogenesis under the auspices of sociogenesis. The main factors of directed formation are the social activity of the individual, culture, science, art, law, morality, religion, and the indirect activity of mediators (parents, mentors, teachers, etc.).

Macrocycle of the training process- annual (or semi-annual, if a series of main competitions are planned in each semi-annual) cycle, containing preparatory, main and transitional periods.

Maximalism- to act on the principle of "all or nothing", to do more than is really possible, an extreme in judgments, characteristic mainly of junior students.

Max Strength— the greatest instantaneous value of the force developed over the considered period of time, or, more often, for the considered period of the motor action, or for the action as a whole (even in the motor task, which includes a number of motor actions). More often they mean a fixed value.

Max speed- the greatest instantaneous value of the speed of the point under consideration for the considered period of time or for the considered period of the SDS, or for all the SDS, or even the motor task as a whole. More often they mean the fixed value of the maximum speed.

Maximum Oxygen Consumption (MPC)- the maximum amount of oxygen that a person can normally consume in 1 minute. with the most intense muscle work. It is measured in liters per minute (l/min.). The MIC determines the aerobic capacity of a person - this is an important component of endurance.

"Small" workout- training with a relatively small physical load: this allows you to relax before or after a "big" workout (see) or after it, maintaining the optimal cyclicity of processes in the body, while at the same time allowing you to use training to improve skills and abilities.

Math statistics- the science of mathematical methods of systematization and use of quantitative data from measurements, surveys, observations to control the process and its results (in sports and physical education - for the preparation and preparedness of those involved), scientific and practical conclusions. An applied branch of mathematics that considers the features and regularities of sets of random variables and the ratios of these sets.

Expected value- theoretically calculated (according to some theoretical distribution) average probable value of the variable attribute. Thus, the mathematical expectation of the coat of arms falling out when throwing the “correct” coin is 0.5.

Instant Power- quantitative value of the force (mechanical characteristic) at the considered moment of time (instant) or at the considered point of the way. The minimum and maximum forces are also its instantaneous values. In practice, it is defined as the average force over a very short period of time (the smaller it is, the more accurately the value obtained corresponds to the selected moment). On the graph of force versus time, the instantaneous force is determined by raising the perpendicular from the point on the abscissa axis corresponding to the selected moment of time to the intersection with the curve. From the point of intersection, a perpendicular is lowered to the ordinate axis, and the point of its base on it (the ordinate) indicates the desired value of the instantaneous force.

Instant Speed- the value of the speed of the point at the considered moment of time or at the considered point in space. More often they mean a specific fixed value.

Mesocycle of the training process- a set of microcycles, united by a plan for solving a certain task of preparation. The task of the mesocycle is part of the task of the training stage. The duration of the mesocycle is usually 1-2 months. The name is generally accepted, but it can hardly be considered quite successful: mesocycles may not be repeated, that is, there is no cyclicality as such.

Measure: 1. An exemplary (reference) or working measuring instrument designed to reproduce some physical quantity of a given size. 2. A quantitatively expressed characteristic of an object as a reflection of its magnitude, size, essential property. 3. A philosophical category expressing the dialectical unity of the quality and quantity of an object: indicates the limit beyond which a change in quantity entails a change in the quality of an object, and vice versa.

Metabolism- metabolism as an integrated set of processes of catabolism (dissimilation of the decay of organic substances) and anabolism (assimilation, formation of organic substances and their inclusion in the body) in the living.

Accuracy; 1. Motor characteristic, determined by the level of the ability to perform precision actions. 2. According to the concept of motor-functional qualities (see) - one of the psychosomatomotor qualities (determined by the individual properties of the central and peripheral nervous mechanisms, somatic mechanisms).

microcycle- the structure of a separate training session and small cycles consisting of several sessions (a weekly cycle).

Minute volume of blood (heart)- the amount (volume) of blood ejected by the heart into the aorta in 1 min. The maximum (the largest achievable with a sufficiently long very intense muscular work) minute blood volume characterizes the maximum power of muscular work available to this person.

- a quantitative measure of the impact of physical exercises on the body and the degree of objective and subjective difficulties overcome in this case, associated with the expenditure of energy resources and the occurrence of fatigue.

— characterization of the totality of motional tasks performed or to be performed in terms of performing mechanical work: its volume (total value), duration, intensity (measure of power), rhythm, coordination complexity (an indirect measure of coordination difficulty), localization (distribution by muscle groups), diversity . This means the impact of this work on the neuromuscular and energy supply systems, but only the totality of motor tasks is evaluated, and not the impact of their implementation on the performer, that is, regardless of the characteristics of the athlete. By its nature, physical activity is uniform and variable. It can be variable in power, in rest intervals, in nature, in localization (distribution into muscle groups).

2.Physiological ("internal") load– characteristics of the load in terms of the effect (occurred, expected), the impact of the performance of motor tasks on the body of the performer, the effect determined by the nature and magnitude of physiological shifts (changes in the state or function of physiological mechanisms: lactate accumulation in muscles and blood, reduction KChSM (critical frequency of light flashes), increase in heart rate.

- a characteristic of the totality of completed (to be performed) tasks in terms of the nature and strength of their impact on the mental mechanisms of the performer, the impact determined by mental shifts: the ability to control attention decreases, its "failures" become more frequent, errors in reactions, etc.

The science- the highest form of comprehending the relationship of man to the world as a whole; social institution and form of activity for obtaining scientific facts, their transformation into a system of knowledge, their translation and application for the development of objective technologies for the objective activity of people; a system of objective, practice-tested public knowledge about the world, about its structure, phenomena, their properties, connections, relationships, patterns, conditions and forms of their development, cognition and transformation. As a form of indirect reproduction, transmission and application of rational information coming from the object of study, science is the leading factor in optimizing the processes of production, communication and consumption in any kind of objective activity. Scientific technologies accumulate the social experience of generations. Their development, development and application are accompanied by the formation of a culture of living conditions and a culture of the individual, both developers and consumers.

Education- a natural, individually flowing process of spontaneous or directed formation of adaptive functional systems of human activity and behavior in the course of production, communication and consumption; social system (and process) of reproduction of the genus (population) "man" within a certain community of people through the transfer and development of culture. Socially organized education is at the same time a process of communication on the exchange of experience in the rational implementation of activities accessible to a person, a process of consuming a system of knowledge about the object of activity and technologies for its productive development, and a process of producing people needed by society. The main forms of social education—general and vocational—are distinguished by the leading constant in the formation of their content.

Education- factor (and process) of directed formation of adaptive functional systems of activity in ontogeny. It is a form of activity for the management of system genesis through the transfer and development of the culture of activity and familiarization with science. The result is the formation of skills, abilities and knowledge.

Specialty Object Space- the scope of its subject-content basis, the elements, properties, connections and relations of which contain the possibility of full or partial implementation of the range of subject interests. In scientific research, the problem field inevitably goes beyond the practically established range of subject interests, but remains within the object space (if its boundaries are set correctly). Going beyond the object space creates zones of incorrectly posed problems, false solutions, or ideas that need to be clarified.

Load volume- total done or projected external impact. The volume of load is expressed in kilometers (running, swimming, rowing, etc.), in tons (working with a barbell), in the total number of exercises (gymnastics, skiing, jumping into the water and on a trampoline, etc.), in game hours (sports games), etc.

Circumference dimensions of the body- the perimeters of the chest, neck, thigh, lower leg, shoulder, waist, pelvic area, measured in certain places according to certain rules.

General developmental exercises (training aids)- exercises or training means aimed at physical development, the development of physical qualities and motor skills that are not of decisive importance for achieving success in a particular sports discipline.

General functional reserve— the excess of the general functional capabilities of a person over the functional demands of motor tasks that are typical in this sport for athletes of this level.

An object- that which opposes the subject in his subject-practical and cognitive activity. In research, the object is what is being studied. In pedagogy, the one who is taught.

Objectivity- a characteristic of an approach, opinion, assessment, based on a biased awareness of reality without a significant influence of the subjective, personal. It must be understood that objectivity is always relative, it cannot be absolute, since it is formed in the minds of a particular person or group of people, which already predetermines one or another element of subjectivity.

Objective (th) - a characteristic of an approach, view, definition, assessment, etc., formed with the desire to correctly reflect reality, obtained without a significant influence of the subjective, personal (see "Objectivity"),

The volume of sports and technical arsenal (STA)- the total number of exercises that this athlete can perform satisfactorily. There is a training sports and technical arsenal (what he can do in training) and competitive (what he uses in competitions) scope of STA. The concept of CTA is productive in relation to sports with a variety of physical activity.

Health-improving physical culture- this is a relatively conditional term, emphasizing the target health-improving orientation of the means and methods of physical culture.

Ontogeny of motility- the process of lifetime development and development of motor abilities. It unfolds in the unity of the two sides of ontogenesis (morphogenesis and systemogenesis) at three levels of its organization - biological, mental and social. Includes:

1) reproduction of motor abilities of the “human” kind, inherited and created in the course of history, and 2) formation of adaptive functional systems of motor activity on their basis. Occurs in the same areas as phylogenesis.

Ontokinesiology. An independent field of knowledge about the patterns of natural and stimulated age-related development of the human motor function, which ensures its implementation of morphological, physiological, biomechanical and other systems, one way or another participating in it.

Pedagogical control- control carried out to evaluate the effectiveness of the pedagogical process.

Pedagogical assessment- assessment, pursuing pedagogical (in particular, sports and pedagogical) goals. The assessment procedure includes 3 stages (see "Stages (stages) of assessment"). Assessment tasks: 1) determining the level of a specific result or momentary state of the assessed; 2) determination of the level of considered characteristics and achievements of any contingent (direct assessment of the contingent as a whole, generalization of assessments of people included in the contingent); 3) formation of a justification for the revision or preservation of norms and standards; 4) obtaining information about the dynamics of the traits under consideration or the achievements of a person or contingent, which, in particular, makes it possible to evaluate the training process and the prospects of the assessed ones.

Load tolerance- objective and subjective feelings of a person (a group of people, a contingent) of the possibilities of implementing an external environmental impact or the impact of physical exercises.

Transition period- a period of rest after the competitive period before a new cycle, during which the sports form is lost and the prerequisites are formed for creating a new higher level of fitness.

forward planning- planning "for the future", for a long time (say, for the Olympic cycle or for a longer time).

Percentile scale- the scale of the accumulated quantities of objects (in percentiles, percentages of their total number), in which the measured characteristic in its value is equal to or less than the considered value, or equal to or greater than it (depending on the chosen direction of reference). Graphically, this scale is displayed by a curve called "cumulate", built in a rectangular coordinate system: along the abscissa - the value of the attribute, and along the ordinate - the percentage of objects of study (of the total number) in which the value of this attribute is equal to or less than the corresponding value of the result .

Plan- a brief systematic description of the work planned for a certain period, indicating its goals, content, scope, methods, method of control, deadlines. The plan can be short, “rolled up”, or quite detailed, “deployed”. Detailing and algorithmizing the plan, we get the program. The plan can be fixed on any medium or stored in memory. The plan can be operational, current, milestone, prospective. Each of these plan forms corresponds to a control form of the same name. A plan is not needed if there is no control over its implementation.

Load planning- the formation of a plan in which it is distributed by time, what magnitude and direction, with what other characteristics the physical load should be given.

Sports training planning- formation of a plan (i.e., time-based distribution) of sports training, including functional, technical, tactical, psychological and theoretical training, rest, rehabilitation activities, examinations, control activities, participation in sports camps and competitions, and some other special sections.

Sports fitness planning– formation of an approximate distribution for a certain time period ahead, for a certain period of reaching specific levels

Planning of sports and technical training- the formation of an approximate distribution in terms of the maintenance and use of technical training facilities (see) for a certain time period ahead. This planning must necessarily be coordinated with plans for functional and tactical training.

Planning of sports and technical readiness– planning for a certain period of time the process of formation of sports motor skills and abilities by a specific athlete, group, team by the target dates listed in the plan, as well as the level of perfection of these skills and abilities.

Planning a fragment of competitive activity- the formation of a meaningful idea of ​​a purposeful motor act or some of their combination and the definition of time, place and its (her) built-in activity, the intended result.

Plan of sports and technical training- a scheme that in general terms reflects the goals, objectives, focus, content, structure of the upcoming training (educational-training) process. Formation, drawing up a plan is called planning (see). The plan may be in writing or recorded on a computer, or it may simply be kept in memory. The plan, depending on how long it is planned, can be: a) operational (for 1 or 2-3 meaningfully related workouts), b) current (for a micro- or mesocycle), c) staged (for a stage), d) prospective (for several years).

Training process plan- a plan, that is, a scheme that in general terms reflects the main goals, objectives, focus, content, structure, sometimes control positions of the upcoming training (educational-training) process. Drawing up a plan, its formation is called planning.

Plyometric exercises Exercises in which the muscles are suddenly loaded and stretched, and then rapidly contracted. For example, jump off a bench and quickly jump onto another bench.

performance- a state of a person that characterizes the level and duration of the efforts available to him, necessary to perform a particular job and restored by normal rest and sleep. Current working capacity - a measure of a person's potential ability (for a sufficiently long period of time - a week, a month) to perform a particular physical activity, determined by the limiting value of coordination simple mechanical work, the implementation of which causes some given physiological and biochemical changes, - or, conversely, the magnitude of the physiological shift as a result of performing a given mechanical work, as well as indirectly - by determining the limiting power of some physiological mechanisms (for example, the IPC). In order to avoid the distorting effect of technical difficulties, load exercises are chosen simple (running on a treadmill, work on a bicycle ergometer, repeated rhythmic climbing up and down a step - a “step test”). Efficiency does not depend (like endurance) on the volitional qualities, motivation, technicality of the athlete. It is determined by objective methods, which is very important. However, it should be borne in mind that these methods are far from ideal, their information content is relative, different methods lead to sometimes very different performance estimates. Operational performance - the performance of a person at a given time or for only a few hours (if it changes slowly).

Warm up- a series of exercises that increase blood circulation in preparation for training; or - a set of specially selected physical exercises performed by an athlete in order to prepare the body for the upcoming work. Consists of two parts - general and special:

- general warm-up- a set of exercises performed immediately before the start of the main part of the training session to bring the main functional systems of the body into a state of working readiness;

- special workout- is used to bring into optimal working condition the muscle (muscle group) that will play the main role in this exercise.

Retardation- delay, delay (usually - sexual development, and as a result - physical). Retardation is a concept opposite to the concept of "acceleration".

self-hypnosis- the mental impact of a person on himself, as a result of which certain mental and somatic states arise in him. Self-hypnosis is a method of self-education, the essence of which is a mental proof to oneself of the need to implement certain planned actions and deeds. The effectiveness of self-hypnosis depends on the awareness of the need, the vital importance of self-change, the passionate desire to acquire some positive properties. Belief in the effectiveness of self-hypnosis is of paramount importance.

self control- this is the ability of a person to monitor the implementation of the actions outlined by the program and adjust it in accordance with the tasks and achievements.

Self-criticism- a method of self-assessment of one's own shortcomings, their correlation with public and personal requirements for oneself, and not with the state of the same shortcomings in others.

self-persuasion- this is a discussion with oneself, putting forward arguments and counter-arguments, weighing them in order to prove to oneself the truth of a certain position, opinion, the correctness of an act, etc. Through self-persuasion, one can rebuild self-awareness, attitude, behavior, overcome fear.

System. An object is a system if it has three obvious and mandatory features of systemicity:

- structuring (the presence of elements, components);

- the interconnectedness of the elements of the structure;

- the subordination of the organization of all elements to certain goals.

Physical education system- a historically established form of state organization of joint activities of society, specialists and the population in the development, dissemination and mastering of the material and spiritual values ​​of physical education, sports and physical culture. It represents a hierarchically (“from above”) ordered unity of value orientations, resource provision and forms of activity of various social institutions that provide the necessary minimum of opportunities to meet human needs in health, performance, motor competence and creative longevity. The main factor of their satisfaction is the culture of motor activity. Of the three special directions of its formation, only physical education reached the level of state organization through public education. Here, for the first time, the need of society for professional education and training of specialists in this profile arose and was realized.

Content of vocational education- an interconnected set of components of science (a system of knowledge) and culture (technology of activity), which are the subject of development and serve as a factor in the formation of the abilities and qualities of a specialist's personality. The areas and specialties of vocational education are distinguished by the subject-target orientation of their content according to the characteristics of the profession (direction of education) and specialty, as well as related areas of science and branches of culture. The system of professional knowledge is an ordered set of scientific and educational disciplines, coupled according to the specifics of the relationship of the subject, object, subject, sphere, conditions, technologies and results of professional activity. It serves as a reflection of the structure and content of the problem field, the range of subject interests and the object space of the direction (specialty) of education. Unlike science, the system of professional knowledge is a conglomerate that has a certain set of specific objects and subjects of study. They are united into one whole by the major discipline of the specialty through a system of interdisciplinary connections and relations.

Power mechanical: 1. Mechanical characteristic, a factor that causes acceleration and deformation of the body. 2. A measure of the mechanical action of one body on another.

Muscle strength (muscle groups)- the maximum traction force of a muscle (muscle group), which can be developed by it in an isometric mode with a maximum arbitrary effort.

Strength Endurance- a measure of endurance in relation to limiting (maximum) or sublimiting ("near-maximal") loads in terms of intensity - about 95-80% of the limiting (maximum) strength that a given person can develop. The duration of such work is from 3-5 to 30-40 seconds. Strength endurance is mainly determined by anaerobic alactic productivity (limiting productivity of the anaerobic alactic mechanism of energy production).

Strength exercises- exercises, the main difficulty of which is the need to develop (usually for several seconds one or several times at short intervals, for example, when pulling up) the maximum or sublimit (“near-limit”) muscle tension, or relatively small, about 50% of the maximum , but repeatedly at short intervals - in all cases to severe fatigue, better to failure. Naturally, these exercises stimulate the development of the strength of the corresponding muscles. Strength exercises can be performed in overcoming, holding and yielding modes, each of which has its own advantages.

Sport- a historically established form, a specific branch and a social institution of development, dissemination and development of the culture of human and human motor activity. It is a condition for the maximum development and maximum development of human motor capabilities. The starting point of development is the need for motor skills. By origin, sport is a competitive form of manifestation, development and demonstration of motor abilities. According to the subject structure - a universal arsenal of the culture of motor activity. By function - a technological thesaurus and a school for the formation of motor skills in accessible types of motor activity.

sports culture. Until recently, the phenomenon of sports was closely connected with physical culture and was considered as its important component. At the same time, the specificity of this socio-cultural phenomenon more and more declared itself as a self-sufficient sphere of human activity, which has its own purpose, not replaced by any other component of human culture. The magnitude of the significance of sport is determined not only, but most likely, and not so much by the truly global interest of the entire world community in this area of ​​people's cultural life. The main universal value of the sports vector of the culture of the population of our planet is that thanks to sports, a system of theoretical and empirical knowledge about the ways, means and methods of purposeful transformation of physicality and spirituality was created. New solutions were found to the problem of increasing its physical, physiological and psychological resources, improving and correcting its morphological characteristics, creating new health-forming and health-saving technologies that provide new opportunities for extending the period of a person’s active life, enriching the content of the upbringing and education of the younger generation.

Sportsmanship- objectified in the abilities and properties of the individual, the art of motor activity, which is the content of the sport. Integral qualitative indicator of the level of development and the degree of use of a person's motor abilities during competitions; a measure of reliability and efficiency of technologies for their formation.

It is a form of manifestation of motor skill. The main components are sports effort, sports equipment, sports tactics and sports ethics.

As a product of the accumulation and development of the culture of motor activity in all spheres of life, motor skills arose before, outside and independently of sports. Involved in its orbit, it has become the subject of sports competitions, a condition for sports achievements and a system-forming factor in sports training.

sports training— the pedagogical process of physical education in relation to the requirements of the chosen sport. Its main sections are physical, sports-technical, tactical and moral-volitional training. Great importance in sports improvement is given to increasing the level of knowledge of the trainees in the chosen sport. Sports training is a specialized process of physical education aimed at achieving high sports results.

Sports effort- the intensity of the activity of individual organs, functional systems and the body as a whole, arising during sports competitions in connection with overcoming the composition of the difficulties inherent in the sport. It is deployed at three levels of its implementation - physical, cognitive and communicative. Formed in the process of morphogenesis; is the material basis of sportsmanship.

The amount of available sports effort is determined by the athlete's functional capacity, the amount of necessary effort is determined by the composition of the difficulties that arose during the competition. The main factor in the formation is the development of a culture of motor activity aimed at the development of the bio-, psycho-, and socioenergetic potential of a person.

Sports technique, tactics and ethics- components of motor skills; forms of realization of the available effort in external activity at three levels of its organization (movement, activity, behavior). They are a product of systemogenesis; are formed in the process of sports training.

The main factor— mastering the culture of motor activity, turned outward, to obtain the final effect of spatial movements or mechanical influences during competitions.

sports training- the process of motor skill formation and preparation for its demonstration in sports competitions in order to assess the level of sports achievements. It is a form of controlling the process of limiting development and mastering human motor capabilities within the framework of two aspects of ontogenesis (morphogenesis and systemogenesis).

sports- the process and method of demonstrating, comparing and identifying the achieved level of sportsmanship in a competitive environment. A factor of ultimate development and mastery of motor abilities, mobilization of sports effort, optimization of sports equipment, tactics and ethics. The condition for the formation of sports achievements.

Sport competitions- a socially organized form of holding sports competitions and endorsement of sports achievements in the conditions of official regulation of the composition of sports activities and methods of assessing skill.

Competitions do not constitute the essence of sport, and sport is not actually a competitive activity, as the domestic theory of sports claims.

sporting achievement- a product of sports training and sports; an integral quantitative indicator of the level of sportsmanship shown at sports competitions. It serves as a measure of the state, level of development and degree of development of human motor abilities. It is recorded in the form of sports results, records, titles, categories, rating indicators, etc.

Qualitatively different abilities characteristic of representatives of various sports, through the established standards of sports achievements, become quantitatively commensurable in terms of the level of mastery shown.

Sports and physical culture movement- a form of spontaneous, going "from below" activity of the broad masses of the population. Motivating reasons - personal or corporate subject interest (health promotion, development of abilities, outdoor activities, self-affirmation, image, profit, etc.). Reasons - sufficient well-being (amateur sports), the presence of sports talent (professional sports) or specialty (paid services), the spread of physical culture and sports (public organizations), etc.

As it develops, it acquires the forms of a social movement organized on the principles of self-government. It acquires its own infrastructure (Olympic movement) and acquires the features of a special branch of social production (branch "Physical culture and sports"). But, regardless of the nature of the immediate subject interests, this is the area of ​​formation, development, dissemination and development of the culture of human motor activity.

Athlete training system- a form of rational organization of his life in order to optimize the conditions for the formation of sports achievements. It includes a balanced system of training sessions and sports competitions and an ordered system of components of everyday work and life consistent with it, to an accessible extent.

Within the framework of the first, specific technologies of sports training are used, in the second - health-improving technologies of physical culture, which ensure the optimization of functional states and the maintenance of the achieved level of physical conditions.

Sports uniform- the state of the athlete's optimal readiness to achieve sports results for the appropriate level of fitness.

Supercompensation(synonyms: super-regeneration, super-recovery, re-recovery)- the state of the body after training loads or other stresses, when the level of functioning of the body's systems somewhat exceeds the initial one; is an adaptive response.

Stress (tension)- a condition characterized by a specific set of protective reactions of the body caused by a strong influence of adverse factors. One of the main features of stress is the massive release of the hormone adrenaline, and this is associated with a number of physiological changes. According to the cause of the occurrence and the nature of the condition, physical and mental stress are distinguished.

Stress as a factor in sports physical activity. Stress in its 1st stage mobilizes the reserves of the body and therefore allows you to achieve higher competitive results. However, we must not forget that, firstly, in the 2nd stage of stress, motor capabilities are sharply reduced, and secondly, frequent stress wears out the body.

"Stress" loads- high-intensity exercise, causing a state of very severe fatigue. The quotation marks are due to the fact that the author of the term "stress" (Hans Selye) had in mind a state of tension as a set of protective physiological reactions to life-threatening debilitating effects; at the same time, one of the determining components of stress is a massive release of the hormone adrenaline into the blood. Sports "stressful" loads rarely cause such a state, the word "stress" is used here more as an emotional-figurative than strictly descriptive.

motor stressor- a large motor load (difficult physically or mentally), which is a stressor (a factor that causes stress).

Technology is the science of the laws of functioning of any complex system. Educational technology, as a rule, includes three main components: information, instrumental and social. All three components are interconnected and interdependent: a change in the structure of the strategy of one of them necessarily requires a change in the other two. The complexity of the goals facing education makes the educational process itself difficult, which can be successfully implemented only within the framework of specially created educational systems. The technology of formation of physical culture is characterized as a functional system of organizational methods of algorithmic (consistent, step by step) management of educational, cognitive and practical activities of students; as a set of actions, operations and procedures that instrumentally ensure the achievement of a diagnosed and predictable result.

Technology of physical education– a systematically organized complex of pedagogical and psychological influences that ensures the consistent development of the physical and kinesiological potential of a child, adolescent, young man, girl, adult and their mastery of the values ​​of physical and sports culture in the interests of forming a harmoniously developed personality of a highly cultured person, a staunch supporter of a healthy, sports lifestyle .

Precise execution of movements- this is a high degree of compliance of the process of coordination of efforts in space and time with the features of the motor task and the conditions for its implementation.

- the main factor that determines the degree of impact of physical exercises on the athlete's body and is characterized by volume and intensity.

Fatigue- a temporary decrease in working capacity, resulting from the done muscular work. This includes: a decrease in work productivity (efficiency), slowing down movements, violation of accuracy, consistency, rhythm of movements, inclusion of additional muscles in the work, while muscle relaxation worsens, coordination in the activity of motor and autonomic functions is disturbed.

Calming exercises (hitch)- a series of light, partly aerobic exercises, as well as stretches that complete the workout. A hitch gradually reduces the load on the heart.

Physical culture and sports activities- a kind of social activity for the development of material and spiritual values ​​of physical culture and sports. It is implemented in the form of physical and sports exercises in order to improve health and form sports achievements. The term has acquired a fairly wide circulation, but is unsuitable for nominations: it includes elements of slang and eclecticism.

Physical education is an area of ​​general culture and history of mankind, a social phenomenon, which is a historically defined level of material, spiritual, scientific, theoretical and practical achievements of society obtained in the process of specific activities of the system of physical education and sports, education and science and integrated into the culture of lifestyle and the psychophysical health of society is the broadest concept in its content. This is a social phenomenon, which is a historically defined level of material, spiritual, scientific, theoretical and practical achievements of society, obtained in the process of specific activities of the system of physical education and sports, education and science and integrated into the culture of lifestyle and psychophysical health of society.

Physical activity- a form of biological self-regulation of the flows of energy support for the life of the organism. The condition and method of maintaining homeostasis and maintaining integrity in terms of interaction with the external environment. It includes the entire set of bioenergetic components of muscular, thermoregulatory, cognitive and communicative activity.

It is implemented at two levels of systemic organization: 1) the level of spontaneous activity associated with the optimization of the relationship between the components of homeostasis; 2) the level of induced activity associated with the energy supply of external activities and the regulation of relationships with the environment.

The physical state- an integral form of manifestation of the features of the course of physical activity processes that ensure the vital activity and self-preservation of the body in various conditions of kinetic, bioenergetic, thermal, informational and emotional interaction with the environment.

Physical education, sports, physical culture- historically developed directions of development, distribution and development of the culture of motor activity. They differ in the specifics of the object and subject, a special goal, subject, means and result. Substantial differences are contained in the composition of the elements of the culture of motor activity, which are the subject of development. Each of the directions can be represented by a special specialty and is divided into profile forms: basic (for everyone), professional (for professionals) and adaptive (for the disabled).

Physical education- a form of managing the process of individual development of a person and a socially organized process of directed formation of abilities, needs and personality traits through physical exercises as elements of the culture of motor activity. It unfolds in the unity of two sides (physical development and physical education) at three levels of ontogenesis.

Their relationship determines the sequence, structure and content of physical education, which includes:

1) school of movement (education of physical qualities and formation of motor skills);

2) school of activity (development of cognitive qualities and formation of skills to act rationally);

3) school of behavior (education of communicative qualities and formation of aesthetics and ethics of behavior in the process of activity).

The term can be used for the nomination of specialties 022400 and 033110, since their technologies are identical.

physical exercise- a universal natural law and a way for the individual development of the motor skills of living beings and the improvement of their functions in ontogenesis. It unfolds in the unity of the two sides of the relationship between the organism and the movement:

1) work builds an organ (morphogenesis); 2) the body builds movement (systemogenesis). It is a starting point, an elementary cell and the main structural unit of the social practice of physical education.

It is realized in the unity of the three moments of the exercise: the species composition (means of physical education), the method of repetition (methods) and the effect on the body (goals and objectives).

Physical development- one of the components of morphogenesis. The natural process of development of biological structures and functions of the body under the influence of heredity, living conditions and forms of activity. In humans, it is regulated by directed development of the culture of motor activity. The modern practice of physical education is focused on managing the development of physical qualities. The technology of education of cognitive and communicative qualities has not been worked out. Directly formed in the field of sports.

Physical qualities of a person- these are forms of manifestation of autoergy, the ability of a living organism to release the energy accumulated in it and use it for movement and mechanical influences. They differ in the way of energy supply, they are evaluated by the external effect of motor actions. They characterize the level of capacity of functional systems of energy supply of movements.

physical education- one of the components of systemogenesis. The natural process of lifetime adaptive formation of functional systems of motor activity and the development of available forms of its implementation. In humans, it is regulated in the process of learning movements and directed development of the culture of motor activity. It is objectified as part of motor, cognitive and communicative skills and abilities.

In the practice of physical education, physical education is reduced to teaching motor actions. Directed formation of cognitive and communication skills takes place in sports and in some types of professional training.

Physical condition- phase intervals of indicators of the physical state and the corresponding norms of physical activity, which ensure the maintenance of homeostasis under the given conditions of life and interaction with the external environment.

physical perfection- a historically determined level of harmonious, complete and comprehensive physical development and physical education, which ensures the normal administration and sound implementation of the vital functions of the individual. It is a product of the development of the culture of motor activity at the level of its distribution, achieved by civilization. The problem of physical perfection as the ultimate goal of physical education in Russian pedagogy is set incorrectly: the limits of such perfection are still unknown to us and they are not diagnosable, and the conditions for its solution have not yet been formed. In addition, the term itself is incorrect: firstly, physical perfection is unattainable outside the spiritual, and secondly, any perfection as the highest degree (“acme”) of something is impossible without specialization and, therefore, dooms to one-sided development.

Physical education is focused on achieving only the norm of physical development and physical education of a person; specialized and ultimate development of motor abilities is the sphere of the sport of the highest achievements.

Physical culture of personality is a socially determined area of ​​a person’s general culture, which is a qualitative, systemic, dynamic state characterized by a certain level of special education, physical perfection, motivational-value orientation and socio-spiritual values ​​acquired as a result of upbringing and self-education, integrated into activities in the field of physical culture and sports, lifestyle culture, spirituality and psychophysical health. The physical culture of a person is the level achieved in the physical improvement of a person and the degree of use of the acquired motor qualities, skills and special knowledge in everyday life. The most important indicators of a person's physical culture are:

Physical fitness- the level of development of physical qualities and formed motor skills. There are concepts of general and special physical training. General physical training is a non-specialized process of physical education that creates broad, general prerequisites for success in a wide variety of activities. Special physical training is a specialized type of physical education associated with preparation for the peculiarities of any activity. Accordingly, the result of general physical fitness is designated by the term "general physical fitness", and the result of special - "special physical fitness".

Physical potential- a complex of qualitative and quantitative characteristics of morphofunctional systems and physical qualities of a person.

The physical development of a person called the process of changing the natural morpho-functional properties of the body during an individual life. Otherwise, the process of changing the forms and functions of the body. External quantitative indicators of physical development include, for example, changes in body weight, height, body circumference, vital capacity of the lungs, etc. Qualitatively, physical development is characterized, first of all, by a significant change in the functional capabilities of the body over periods and stages of its age development, expressed in a change individual physical qualities and the general level of physical performance.

physical exercise- this is the relationship of interaction between the organism and its repeatedly repeated movement, is a universal, natural law, a universal way for the development of living beings and the improvement of their forms and functions in ontogenesis: “the body (0) builds movement” (N. A. Bernshtein) - “work (D) builds an organ” (A. A. Ukhtomsky). Both - through exercise, that is, the repetition of movements and the reproduction of the relations associated with them. Logically, any exercise, including the physical one, is characterized by three points: 1) the specific composition of actions-exercises (special); 2) the way they are repeated (universal); 3) the effect of the impact on the body (single). The final effect directly depends on the nature of the two previous moments of the exercise. But this is not its only determinant (Fig. 2.1).

The final word belongs to the organism (state); The external conditions for performing exercises also play a significant role. Nevertheless, all the wealth of means, methods and goals of physical education, sports training and conditioning physical culture grows out of these three points (Fig. 2.1).

Phylogeny of motor skills- the historical process of accumulation, development, distribution, development and transmission from generation to generation of the culture of motor activity in the unity and mutual transitions of the forms of its existence (infrastructure, technology, abilities and properties). It proceeds mainly in three spheres of social life: work, art, education. In the sphere of labor (production), motor activity is aimed at changing and mastering living conditions. Culture is formed as a technology of spatial-objective acts and actions-operators in the system of relations "man-technology-product of labor" (ergonomics). In the field of art (communication), it is directed to the observer, it is formed as a technology of the art of self-expression and information transfer through actions-models and actions-operators in the system of relations "performer-activity-spectator" (ballet). In the field of education (consumption), the subject of activity is the development of the abilities and properties of its subject through actions-operators in the system of relations “man-activity-personality” (physical culture, physical education and sports).

Functional systems of motor activity- integral central-peripheral formations, which are formed on the basis of the integration of available motor capabilities to obtain its component-by-component, intermediate or final results. They are formed in vivo during systemogenesis at three levels of its organization. According to the specifics of the effect and the composition of the factors for achieving it, functional systems can be distinguished: 1) motivation; 2) programming; 3) communications; 4) management; 5) energy supply; 6) mechanical transmission; 7) working interaction; 8) technical equipment; 9) group integration of active motor actions.

* Balsevich V.K. Human ontokinesiology. - M.: Theory and practice of physical culture, 2000. - 275 p. Korenberg V. B. Sports metrology: Dictionary-reference book: Textbook. - M. Soviet sport, 2004. 340 p. Dvorkin L. S. Weightlifting. - M. Soviet sport, 2005. - 600 p. Natalov GG Modern problems of the development of physical culture and sports in the Russian Federation. Volume 2. - Krasnodar: KGUFKST, 2005. 211 p. Dvorkin L.S., Chermit K.D. Physical education of students. — M.: Phoenix, 2008, 704s.

1. Basic concepts

Physical education- a part of universal culture, the whole set of achievements of society in the creation and rational use of social means, methods and conditions for directed physical improvement of a person.

Physical education– pedagogically organized process of development of physical qualities, training in motor actions and formation of special knowledge.

Sport- an integral part of physical culture, based on the use of competitive activity and preparation for it, with the desire of those involved in achieving the maximum result.

Physical development- the process of changing the natural morpho-functional properties of the human body during an individual life.

physical perfection- the process of physical education and upbringing, expressing a high degree of physical fitness for life, work and defense of the Motherland.

Physical and functional fitness- the result of physical training, achieved in mastering motor skills and in the development and development of physical qualities with a simultaneous increase in the level of activity of its functional systems: musculoskeletal, cardiovascular, respiratory, nervous and other systems.

Physical activity- natural and specially organized motor activity of a person, which ensures the vital activity of the human body.

Professional orientation of physical education- this is the use of physical culture means to prepare for highly productive work, ensuring high human performance.

2. Physical culture is part of the universal culture

Physical education- is an important part of the culture of society - the totality of its achievements in its creation and rational use of special means, methods and conditions for directed physical perfection of a person.

Firstly, everything valuable that society creates and uses as special means, methods and conditions for their use, allowing to optimize physical development and provide a certain level of physical fitness of people (the functionally providing side of physical culture);

Secondly, the positive results of using these means, methods and conditions (the productive side of physical culture).

Along with its role in the physical improvement of a person, physical culture can also have a significant impact on his spiritual world - the world of emotions, aesthetic tastes, ethical and worldview ideas. However, what kind of views, beliefs and principles of behavior are formed at the same time - depends primarily on the ideological orientation of the physical culture movement, on what social forces organize and direct it.

Physical education- a product of the development of certain historical conditions.

The state and level of development of physical culture at a particular stage depends on a number of conditions:

geographic environment;

Working conditions, living conditions, living conditions and the level of development of productive forces;

Economic and social factors.

Indicators of the state of physical culture in society are:

mass character;

The degree of use of means of physical culture in the field of education and upbringing;

The level of health and comprehensive development of people's physical abilities;

The level of sports achievements;

Availability and level of qualification of professional and public physical education personnel;

Promotion of physical culture and sports;

The degree and nature of the use of the media, in the field of tasks facing physical culture;

The state of science and the presence of a developed system of physical education.

In the history of human society, there were no times, peoples that did not have physical education in the most elementary form.

The first and most ancient means of physical culture were the natural movements of a person associated with his life. Initially, the form of organization of physical education was a game, game movements. The game and physical exercises contributed to the development of thinking, ingenuity and ingenuity.

In a slave-owning society, physical culture acquired a class character and a military orientation. It was used to suppress the discontent of the exploited masses within the state and to wage predatory wars. For the first time, systems of physical education and special educational institutions were created. The profession of physical education teacher appeared. Physical exercises were regarded on a par with poetry and music. The participants of the ancient Greek Olympic Games were: Hippocrates (medic), Socrates (philosopher), Sophocles (playwright), etc.

During the period of capitalism, physical culture was placed at the service of strengthening the foundations of its political domination by the ruling class. A feature of the development of physical culture in the period of capitalism is that the ruling class is forced to deal with the issues of physical education of the masses. This was primarily due to the intensification of labor, as well as constant wars for colonies, markets, which required the creation of mass armies well physically prepared for warfare. During the period of the establishment of capitalism, a sports and gymnastics movement was born, circles and sections for individual sports appeared.

At the present stage, the main social function of physical education is the formation of physical perfect, socially active, morally stable and healthy people.

3. The system of physical education

The concept of "system of physical education" generally reflects a historically defined type of social practice of physical education, i.e. expediently ordered set of its initial foundations and firms of the organization, depending on the conditions of a particular social formation.

Together with the provisions defining it, the system of physical education is characterized by:

Ideological foundations, expressed in its social goals, principles and other starting ideas, which are dictated by the needs of the whole society;

Theoretical and methodological foundations, which in a developed form represent a holistic concept that combines scientific and practical knowledge of the laws, rules, means and methods of physical education;

Program and regulatory frameworks, i.e. program material, selected and systematized according to the target settings and the adopted concept, and the standards established as the criteria for physical fitness, which should be achieved as a result of physical education;

How all these initial foundations are institutionalized and implemented in the activities of organizations and institutions that directly carry out and control physical education in society.

Based on the foregoing, it can be concluded that the system of physical education is characterized not so much by individual phenomena of the practice of physical education, but by its general orderliness, and by what initial system-forming foundations its orderliness, organization and purposefulness are ensured within a specific social formation.

The general principles on which the modern system of physical education is based are:

The principle of comprehensive harmonious development of personality;

The principle of connection of physical education with labor and defense practice;

The principle of wellness orientation.

4. Components of physical culture

Sport- a part of physical culture based on the use of competitive activity and preparation for it. In it, a person strives to expand the boundaries of his capabilities, this is a huge world of evolutions, the most popular spectacle, it contains the most complex process of interpersonal relations. It clearly manifests the desire for victory, the achievement of high results, requiring the mobilization of the physical, mental and moral qualities of a person.

Physical education– a pedagogically organized process of developing physical qualities, teaching motor actions and forming special knowledge.

aim physical education is the education of physically perfect people who are fully physically prepared for creative work and the defense of the Motherland.

In the process of physical education, the following tasks are solved:

Health-improving (health improvement, physique improvement, achievement and collection of high performance);

Educational (formation and bringing to the necessary perfection of applied and sports skills and abilities, acquisition of special knowledge);

Educational (formation of moral and volitional qualities, promotion of labor and aesthetic education).

Physical education is included in the system of education and upbringing, starting from preschool institutions.

Physical development- this is the process of changing the natural morpho-functional properties of the body during individual life. Physical education is of primary importance in the development of the physical qualities of a person, his motor abilities and the natural properties of the human body directly related to them. If physical education is carried out systematically throughout the main stages of ontogenesis (individual development of the organism), it plays the role of one of the decisive factors in the entire process of the individual's physical development.

Physical development is not only a natural, but also a socially determined process. This is a natural process, because it unfolds on a natural basis, is inherited, and obeys natural laws. However, the operation of these laws manifests itself depending on the social conditions of life and human activity (upbringing, work, life, etc.), due to which physical development is socially conditioned, and to a decisive extent.

concept "physical perfection" generalizes the idea of ​​the optimal measure of harmonic physical development and all-round physical fitness of a person.

Professional applied physical culture creates the prerequisites for the successful mastery of a particular profession. The content and composition of the PPFC funds is determined by the characteristics of the labor process.

Health and rehabilitation physical education. It is associated with the directed use of physical exercises as a means of treating diseases and restoring body functions that have been impaired or lost due to diseases, injuries, overwork and other causes. Its variety is therapeutic physical culture.

Background types of physical culture. These include hygienic physical culture included in the framework of everyday life (morning exercises, walks, other physical exercises in the daily routine that are not associated with significant loads) and reactive physical culture, the means of which are used in active recreation (tourism, sports and recreational activities). ).

As a physical culture are used:

Physical exercise;

Natural forces of nature (sun, air, water);

Hygienic factors (personal hygiene, daily routine, diet, etc.)

5. Organizational and legal foundations of physical culture and sports

6. Physical culture and sports in a higher educational institution

In accordance with the state educational standard of higher professional education of physical culture, since 1994 it has been declared a compulsory discipline of the humanitarian educational cycle.

One of the most important tasks of higher education in Russia at present is the unity of fundamental professional and humanitarian training of specialists. The humanities are a means of obtaining valuable worldview knowledge, contribute to the development of intellect and erudition, and form the culture of the individual.

The contribution of physical culture to higher education should be to provide students with all aspects of knowledge about human life, health and healthy lifestyle, as well as mastering all the arsenal of practical skills that ensure the preservation and strengthening of health, the development and improvement of his psychophysical abilities and personality traits. With the help of the knowledge gained in physical culture, students should create a holistic view of the processes and phenomena occurring in wildlife, more fully understand the possibilities of modern scientific methods of nature cognition and master them at the level of performing professional functions.

The purpose of physical education of students is the formation of physical culture of the individual.

To achieve this goal, it is planned to solve the following educational, educational, developmental and recreational tasks:

Understanding the role of physical culture in the development of personality and preparing it for professional activities;

Knowledge of the scientific and practical foundations of physical culture and a healthy lifestyle;

Formation of a motivational and value attitude to physical culture, attitudes towards a healthy lifestyle, physical self-improvement and self-education, the need for regular physical exercises and sports;

Mastering the system of practical skills that ensure the preservation and strengthening of health, mental well-being, development and improvement of psychophysical abilities, qualities and personality traits, self-determination in the field of physical culture;

Providing general and professional-applied physical fitness, which determines the student's psychophysical readiness for a future profession;

Acquisition of experience in the creative use of physical culture and sports activities to achieve life and professional goals.

The educational material of the discipline "Physical culture" includes the following sections of the program:

Theoretical, forming the worldview system of scientific and practical knowledge and attitude to physical culture;

Practical, contributing to the acquisition of experience in creative practical activities, the development of independence in physical culture and sports in order to achieve physical perfection, increase the level of functional and motor abilities of the individual;

Control, which determines a differentiated and objective accounting of the process and results of students' educational activities.

On the basis of state educational standards of higher professional education, the curricula of universities in all areas and specialties of higher professional education provide for the allocation of 408 hours for the discipline "Physical Education" in the compulsory course for the entire period of study with final certification.

The distribution of compulsory teaching hours by course is as follows: 1st - 2nd course - 2 times a week for 2 hours. 3 - 3 course - 2 times a week for 2 hours.

Mandatory final certification in physical culture is carried out at the end of the 8th semester, in the form of an oral survey on the theoretical and methodological sections of the program. A student who has completed training in the discipline "Physical Education" must discover:

Understanding the role of physical culture in human development and specialist training;

Knowledge of the basics of physical culture and a healthy lifestyle;

Motivational-value attitude and self-determination in physical culture with a focus on a healthy lifestyle, physical improvement and self-education, the need for regular exercise and sports.

The condition for admission to the final certification is the completion of mandatory tests in general physical and professional-applied physical training (not lower than "satisfactory"), provided for during the last semester of study.

Table 1.1 Compulsory physical fitness tests for students of the main and sports educational departments

Test for speed, strength and endurance	Score in points
Run 100 m (s)
Pull-ups on the bar (number of times)
Running 3000 m (min, s)
Run 100 m (s)
Raising the body from the position "lying on the back", hands behind the head, legs are fixed (number of times)
Run 2000 m (min, s)

Table 1.2 control tests for assessing the physical fitness of students of the main and sports educational departments

	Score in points
Running 5000 m (min, s)
Cross-country skiing 5 km (min, s)
or 10 km (min, s)
Swimming 50 m (s)
or 100 m (min, s)
Standing long jump (cm)
Running long jump (cm)
or height (cm)
Flexion and extension of the arms in emphasis on the uneven bars (number of times)
Overturn by force at an emphasis on the crossbar (number of times)
Hanging leg raises until they touch the bar (number of times)
Running 3000 m (min, s)
Cross-country skiing 3 km (min, s)
or 5 km (min, s)
Swimming 50 m (min, s)
or 100 m (min, s)
Standing long jump (cm)
Long jump or high jump (cm)
Pull-ups lying down (crossbar at a height of 90 cm) (number of times)
Squatting on one leg with the support of the hand against the wall (number of times)

For practical training, students are assigned to educational departments: basic, special, sports.

The distribution is carried out at the beginning of the academic year after a medical examination, taking into account the state of health, gender, physical development, physical and sports fitness, and interests. Students who have not passed a medical examination are not allowed to practice.

Those who are assigned to the main and preparatory medical groups are enrolled in the main department. Students assigned to a special medical group are enrolled in a special educational department, taking into account the level of their functional state, gender.

The sports department, which consists of training groups by sports (systems of physical exercises), enrolls students of the main medical group who have shown good general physical and sports fitness and have shown a desire to deeply engage in one of the sports organized at the university.

Students exempted from practical training for health reasons are enrolled in a special educational department to master the available sections of the program.

It is possible to transfer a student from one educational department to another at his request only after the successful completion of the semester or academic year.

When conducting tests, students released from practical classes for a long period of time perform written thematic control work related to the nature of their diseases, and pass a test in the theoretical section of the program.

7. Socio-biological foundations of physical culture. Basic concepts

The human body is a single, complex, self-regulating and self-developing biological system that is in constant interaction with the environment, has the ability to self-learn, perceive, transmit and store information.

Functional system of the body- this is a group of organs that ensures the coordinated flow of vital processes in them. The allocation of groups of organs in the human body into systems is conditional, since they are functionally interconnected. There are the following systems of the human body:

nervous, cardiovascular, respiratory, musculoskeletal, digestive, endocrine, excretory, etc.

homeostasis- relative dynamic constancy of the internal environment of the body (body temperature, blood pressure, blood chemistry, etc.)

resistance- the ability of the body to work in conditions of adverse changes in the internal environment.

Adaptation- the ability of the body to adapt to changing environmental conditions.

Hypokinesia- insufficient physical activity of the body.

Hypodynamia- a set of negative morpho-functional changes in the body due to insufficient motor activity (atrophic changes in the muscles, detraining of the cardiovascular system, demineralization of bones, etc.).

Reflex- the response of the body to irritation, both internal and external, carried out through the central nervous system. Reflexes are divided into conditional (acquired in the process of life) and unconditional (congenital).

hypoxia- oxygen starvation, which occurs when there is a lack of oxygen in the inhaled air or in the blood.

Maximum oxygen consumption- the maximum amount of oxygen that the body can consume per minute during extremely intense muscular work. The value of the IPC determines the functional state and degree of fitness of the body.

8. The human body as a single self-developing and self-regulating biological system.

Medical science, when considering the human body and its systems, proceeds from the principle of the integrity of the human body, which has the ability to self-production and self-development.

The human body develops under the influence of the genotype (heredity), as well as factors of the constantly changing external natural and social environment.

The integrity of the organism is determined by the structure and functional connection of all its systems consisting of differentiated, highly specialized cells, combined into structural complexes that provide a morphological basis for the most common manifestations of the organism's vital activity.

The physiological regulation of the processes occurring in the body is very perfect and allows it to constantly adapt to the changing influences of the external environment.

All organs and systems of the human body are in constant interaction and are a self-regulating system based on the functions of the nervous and endocrine systems of the body. The interconnected and coordinated work of all organs and physiological systems of the body is provided by humoral (liquid) and nervous mechanisms. At the same time, the leading role is played by the central nervous system, which is able to perceive the effects of the external environment and respond to it, including the interaction of the human psyche, its motor functions with various environmental conditions.

A distinctive feature of a person is the ability to creatively and actively change both external natural and social conditions to improve health, increase mental and physical performance.

Without knowledge of the structure of the human body, the laws of activity of individual systems, organs and the whole organism as a whole, the processes of vital activity occurring under the influence of natural factors of nature on the body, it is impossible to properly organize the process of physical education.

The educational and training process in physical education is based on a number of natural sciences. First of all, it is anatomy and physiology.

Anatomy is a science that studies the shape and structure of the human body, individual organs and tissues that perform any function in the process of human development. Anatomy explains the external form, internal structure and relative position of the organs and systems of the human body.

Physiology is the science of the laws governing the functioning of an integral living organism.

Functionally, all organs and systems of the human body are closely interconnected. The revitalization of the activity of one body necessarily entails the revitalization of the activity of other organs.

The functional unit of the body is the cell - an elementary living system that provides the structural and functional unity of tissues, reproduction, growth and transmission of the hereditary properties of the body. Thanks to the cellular structure of the body, it is possible to restore individual parts of the organs and tissues of the body. In an adult, the number of cells in the body reaches about 100 trillion.

The system of cells and non-cellular structures, united by a common physiological function, structure and origin, which forms the morphological basis for ensuring the vital activity of the organism, is called tissue.

Considering the mechanism of cell exchange and communication with the environment, storage and transmission of genetic information, energy supply, the main types of tissues are distinguished: epithelial, connective, muscle and nervous.

Epithelial tissue forms the outer covering of the body - the skin. The surface epithelium protects the body from the influence of the external environment. This tissue is characterized by a high degree of regeneration (recovery). Connective tissue includes the connective tissue itself, cartilage and bone. A group of body tissues that have the properties of contractility is called muscle tissue. There are smooth and striated muscle tissue. The striated tissue contracts at will, the smooth tissue contracts arbitrarily (contraction of internal organs, blood vessels, etc.). Nervous tissue is the main structural component of the human nervous system.

The term "physical culture" appeared in England, but did not find wide use in the West and has now practically disappeared from everyday life. In our country, on the contrary, it has received its recognition in all high instances and has firmly entered the scientific and practical lexicon.

Physical culture is a human activity aimed at improving health and developing physical abilities. It develops the body harmoniously and maintains an excellent physical condition for many years. Physical education is part of the general culture of a person, as well as part of the culture of society and is a combination of values, knowledge and norms that are used by society to develop the physical and intellectual abilities of a person.

Physical culture was formed in the early stages of the development of human society, but its improvement continues at the present time. The role of physical education has especially increased in connection with urbanization, the deterioration of the ecological situation and the automation of labor, which contributes to hypokinesia.

Physical culture is an important means of "educating a new person who harmoniously combines spiritual wealth, moral purity and physical perfection." It helps to increase the social and labor activity of people, the economic efficiency of production. Physical education satisfies social needs for communication, play, entertainment, in some forms of self-expression of the individual through socially active useful activities.

The main indicators of the state of physical culture in society are the level of health and physical development of people, the degree of use of physical culture in the field of upbringing and education, in production, everyday life, and in organizing free time. The result of her activity is physical fitness and the degree of perfection of motor skills and abilities, a high level of development of vitality, sports achievements, moral, aesthetic, intellectual development.

MAIN ELEMENTS OF PHYSICAL CULTURE

The main elements of physical education are as follows:
1. Morning exercises.
2. Physical exercise.
3. Motor activity.
4. Amateur sports.
5. Physical labor.
6. Active - motor types of tourism.
7. Hardening of the body.
8. Personal hygiene.

Physical culture has a beneficial effect on the neuro-emotional system, prolongs life, rejuvenates the body, makes a person more beautiful. Neglect of physical education leads to obesity, loss of endurance, agility and flexibility.

Morning exercise is an essential element of physical culture. However, it is useful only if it is used correctly, which takes into account the specifics of the functioning of the body after sleep, as well as the individual characteristics of a particular person. Since the body after sleep has not yet fully switched to a state of active wakefulness, the use of intense loads in morning exercises is not recommended, and the body cannot be brought to a state of pronounced fatigue.

Morning exercise effectively eliminates the effects of sleep such as swelling, lethargy, drowsiness and others. It increases the tone of the nervous system, enhances the work of the cardiovascular and respiratory systems, endocrine glands. The solution of these problems allows you to smoothly and at the same time quickly increase the mental and physical performance of the body and prepare it for the perception of significant physical and mental stress, often encountered in modern life.

In economically developed countries over the past 100 years, the proportion of muscle work used by humans has decreased by almost 200 times. As a result, the intensity of labor has become 3 times lower than the threshold value that provides a health-improving and preventive effect. In this regard, in order to compensate for the lack of energy consumption in the course of work, a modern person needs to perform physical exercises with an energy consumption of at least 350-500 kcal per day.

Physical exercises are movements or actions used for the physical development of a person. This is a means of physical improvement, transformation of a person, development of his biological, mental, intellectual, emotional and social essence. Physical exercises are the main means of all types of physical culture. They, acting on the brain, cause a feeling of cheerfulness and joy, create an optimistic and balanced neuropsychic state. Physical education should be practiced from early childhood to old age.

The health-improving and preventive effect of physical culture is inextricably linked with increased motor activity, strengthening of the functions of the musculoskeletal system, and activation of metabolism. Motor activity is of great importance, both for overcoming motor deficit (physical inactivity), and for maintaining and strengthening health. The lack of motor activity leads to a violation in the human body of neuro-reflex connections, laid down by nature, resulting in a disorder in the activity of the cardiovascular and other systems, metabolic disorders and the development of various diseases.

Physical labor and amateur sports are excellent means of physical culture for the prevention and promotion of health. They are well suited for people with sedentary work, as well as knowledge workers. The main requirement is that the loads must be feasible and in no case be overstressed.

Hardening is also one of the elements of physical culture. He plays a significant role in the prevention of colds and many infectious diseases. Hardening procedures include: daily wiping the body with cool water or taking a shower, dousing, bathing followed by rubbing, air and sunbathing.

In the process of hardening, the nervous system is first strengthened. Under the influence of external stimuli, the activity of the cardiovascular, respiratory and other systems of the body is gradually rebuilt, leading to the expansion of the compensatory functional capabilities of the human body. The main principles of hardening are gradual, systematic, taking into account the individual characteristics of a person, the integrated use of the sun, air and water.

COMPONENTS OF PHYSICAL EDUCATION

Physical culture is a social phenomenon closely related to the economy, culture, socio-political system, health care and education of people. Its structure includes the following components:
1. Physical education.
2. Physical education.
3. Physical preparation for a specific activity.
4. Restoration of health or lost strength by means of physical culture - rehabilitation.
5. Physical exercise for the purpose of recreation, the so-called. - recreation.
6. Training of highly professional athletes.

Physical education is a pedagogical process aimed at the formation of special knowledge, skills, as well as the development of versatile physical abilities of a person. Its specific content and direction are determined by the needs of society in physically prepared people and are embodied in educational activities.

Physical education is an organized process of influencing a person through physical exercises, hygiene measures and the natural forces of nature in order to form such qualities and acquire such knowledge, skills and abilities that meet the requirements of society and the interests of the individual.

Physical training is a type of physical education: the development and improvement of motor skills and physical qualities necessary in a specific professional or sports activity.

Restoration of health or lost strength is a purposeful process of restoration or compensation of partially or temporarily lost motor abilities, treatment of injuries and their consequences by means of physical culture. The process is carried out in a complex under the influence of specially selected physical exercises, massage, water and physiotherapy procedures and some other means.

Physical recreation is the implementation of active recreation through physical exercises, as well as sports in simplified forms. It is the main content of mass forms of physical culture and is a recreational activity.

The training of highly professional athletes is a specific form of physical culture, the purpose of which is to identify the limiting physical and psychological capabilities of a person in the process of performing various exercises and using them to achieve the highest results.

Indicators of the state of physical culture in society are:
1. The mass nature of its development.
2. The level of health and comprehensive development of physical abilities.
3. The level of sports achievements.
4. Availability and skill level of professional and public physical culture personnel.
5. The degree of use of means of physical culture in the field of education and upbringing.
6. Promotion of physical culture and sports.
7. The degree and nature of the use of the media in the field of tasks facing physical culture.

INDEPENDENT PHYSICAL EDUCATION

The purpose of independent physical education classes is to preserve and strengthen health, spend time usefully, educate personal qualities, master physical skills and abilities. Independent physical education classes are also designed to solve specific problems of a particular person and are developed in this case strictly taking into account the individual characteristics of the individual and the causes that give rise to the problem. Physical education is very important for a person. They improve metabolism and blood circulation, strengthen the heart, blood vessels and lungs, develop muscles, relieve many diseases, have a positive effect on the psycho-emotional sphere, make a person slimmer and more beautiful, help us to always be active, efficient, maintain interest in life until the end of our days. . At the same time, it is necessary to adhere to the basic principles of independent physical education.
1. The principle of systematicity. Compliance with it involves regular exercise. The effect of physical education comes only with regular and long-term use.
2. The principle of individuality. The choice of types of physical culture classes depends on the physical culture and sports interests of a person. It is also necessary to take into account the state of health. Emotional saturation of physical education should be indispensable. After all, we get the greatest satisfaction and effect from what we like and are interested in doing.
3. The principle of rationality of physical activity. Compliance with this principle provides for a gradual increase in physical activity and their optimal combination with rest. The frequency of physical education is also strictly individual. It is necessary to calculate the load and frequency of classes depending on the fitness of the person. Too much exercise every day can only worsen the condition, lead to severe fatigue and even physical injury. And small loads will not give the expected effect. Physical education classes should be built according to the following rule: from simple to complex, from easy to difficult.
4. The principle of comprehensive physical development. In independent physical education, one should purposefully develop the basic physical qualities - endurance, strength, flexibility, dexterity, etc. To do this, it is necessary to use various cyclic exercises, gymnastics, games, exercises with weights.
5. The principle of confidence in the need for classes. It is difficult to overestimate the psychological attitude to physical education. Since ancient times, the closest relationship between mental and physical health has been known. Confidence in the need and benefits of physical education is a powerful help to the body. The effect of physical education is incomparably increased in cases where physical exercises are combined with self-hypnosis. Consciousness stimulates the biorhythms of the brain, and he gives orders to the whole body. Therefore, always try not only to believe in the result, but be sure to think over exactly what this result will be. Visualize healthy organs and their functioning in your mind.
6. The principle of medical control and self-control. A consultation with a doctor will help anyone find out what types of physical education are best used in independent exercises, with what physical activity to start training.

Physical activity differs in quantitative and qualitative effects on the body. They intensify the metabolism, the consumption of energy resources. Fatigue, subjectively expressed by a feeling of fatigue, depends on the degree of their expenditure. Without fatigue, the functional capabilities of the body do not increase. After physical activity, performance usually decreases and rest is needed to restore it. With muscle fatigue, the body's glycogen stores in the liver and muscles decrease, and the content of under-oxidized metabolic products increases in the blood, therefore, with active physical education, more vegetables and fruits should be included in the diet to help maintain acid-base balance in the body.

Performing optimal physical activity is the most important moment when doing physical education on your own. According to the Arndt-Schulz principle, small loads do not have a noticeable effect on the body, medium loads are the most favorable, and strong ones can be harmful. For orientation, you can use the classification of G. S. Tumanyan, based on the reaction of the cardiovascular system to the load. If immediately after performing physical exercises, the heart rate is not more than 120 beats per minute, then the load is considered small, 120-160 - medium, more than 160 - large. The maximum is physical activity, after which the pulse rate is equal to the number determined by subtracting your age in years from the number 220.

PHYSICAL EDUCATION AND HEALTH

Health is a state of the body in which the functions of all its organs and systems are in dynamic equilibrium with the external environment. Health is an important characteristic of the productive forces, it is a public asset that has material and spiritual value. The main sign of health is the high efficiency and adaptability of the body to various kinds of influences and changes in the external environment. A comprehensively prepared and trained person easily maintains the constancy of the internal environment, which manifests itself in maintaining a constant body temperature, blood chemistry, acid-base balance, etc. Physical education plays a huge role in this.

Statistics show that our society is sick, that there are practically no healthy people left in it, therefore, for many, the question of physical therapy is very acute. Therapeutic exercise is a method that uses the means of physical culture with a therapeutic and prophylactic purpose for a faster and more complete recovery of health and prevention of complications of the disease.

The active factor of physical therapy is physical exercises, that is, movements specially organized and used as a non-specific stimulus for the purpose of treating and rehabilitating the patient. Physical exercises contribute to the restoration of not only physical, but also mental strength.

Therapeutic and preventive effect of physiotherapy exercises:
1. Nonspecific (pathogenetic) action. Stimulation of motor-visceral reflexes, etc.
2. Activation of physiological functions.
3. Adaptive (compensatory) effect on functional systems (tissues, organs, etc.).
4. Stimulation of morphological and functional disorders (reparative regeneration, etc.).

The effectiveness of the impact of physiotherapy exercises on a sick person:
1. Normalization of the psycho-emotional state, acid-base balance, metabolism, etc.
2. Functional adaptability (adaptation) to social, household and labor skills.
3. Prevention of complications of the disease and the occurrence of disability.
4. Development, education and consolidation of motor skills. Increasing resistance to environmental factors.

One of the simplest and at the same time very effective method of physical therapy is wellness walking. Health-improving walking consumes 300–400 kcal of energy in 1 hour, depending on body weight (approximately 0.7 kcal/kg per 1 km of distance traveled). At a walking speed of 6 km per hour, the total energy consumption for an average person will be 300 kcal (50 * 6). With daily recreational walking (1 hour each), the total energy consumption per week will be about 2000 kcal, which provides the minimum (threshold) training effect necessary to compensate for the lack of energy consumption and increase the body's functional capabilities.

Accelerated walking as a physical therapy can be recommended only if there are contraindications to running. In the absence of serious deviations in the state of health, it can only be used as a preparatory stage of endurance training for beginners with low functionality. In the future, as fitness increases, health-improving walking should be replaced by running training.

Recreational running is the simplest and most accessible type of physical education, and therefore the most popular. According to the most conservative estimates, more than 100 million middle-aged and elderly people on our planet use running as a health remedy. The jogging technique is so simple that it does not require special training, and its effect on the human body is extremely high.

Health running is an indispensable means of discharging and neutralizing negative emotions that cause chronic nervous strain.

Wellness jogging in the optimal dosage in combination with water procedures is the best way to combat neurasthenia and insomnia caused by nervous strain.

Health running with regular long-term exercises also changes the type of personality of the runner, his mental status. Psychologists believe that recreational joggers become: more sociable, contact, friendly, have higher self-esteem and confidence in their abilities and capabilities.

A person is the creator of his own health, for which he must fight. From an early age, it is necessary to lead an active lifestyle, harden, engage in physical education, observe the rules of personal hygiene - in a word, achieve genuine harmony of health in reasonable ways.

Systematic physical education has a positive effect on the central nervous system, which is the main regulator of all physical and mental processes in our body. The positive influence of physical culture on nervous processes contributes to a more complete disclosure of the abilities of each person, to an increase in his mental and physical performance. Regular exercise improves the functioning of the heart, lungs, increases metabolism, and strengthens the musculoskeletal system. Under heavy loads, the heart of a trained person can contract more often and throw out more blood per contraction. During the same time of work, the trained body receives and assimilates more oxygen due to deeper breathing and better delivery of nutrients to the muscles.

Constant physical education improves the physique, the figure becomes slim and beautiful, movements acquire expressiveness and plasticity. Those who are engaged in physical culture and sports increase self-confidence, strengthen willpower, which helps to achieve their life goals.

Physical education of children is an integral part of physical culture. Insufficient motor activity in the process of growth and development of children and adolescents can cause many adverse consequences: it leads to poor health, a decrease in physical and mental performance, and creates prerequisites for the development of various forms of pathology.

The result of physical education in old age is the ability to prevent the development of various disorders in the body, the cause of which is hypokinesia. Early aging is the lot of people who are inattentive to their health, lead an unhealthy lifestyle, do not want to give up smoking, excessive alcohol consumption, and intemperance in food. Those who strive to live in such a way as to put off old age and illness, do physical education, observe the correct regimen, and eat sensibly. Physical culture is the main means of delaying age-related deterioration of physical qualities and a decrease in the adaptive abilities of the body in general and the cardiovascular system in particular.

But most people have one problem - lack of time. And it is necessary to move, do physical education, because the majority have a sedentary job, a sedentary lifestyle. I got out of this situation as follows: we all watch TV every day - this is already our way of life. I began to combine these two activities: watching TV and doing gymnastics. You can find dozens of exercises that you can do and at the same time look at the screen. I started with the "spinning the mental hoop around the waist" exercise. You can do various exercises with the expander, squats, etc. You can sit on the couch and do static gymnastics, tensing and relaxing certain muscle groups. Without daily exercise, you cannot achieve good health.