Every schoolchild knows what general physical training is today. Physical education lessons, in addition to teaching entertaining sports games, are designed to develop the capabilities of children. For this, general physical training is used. It is not only part of the school curriculum. General physical training is a must for professional athletes. It is also irreplaceable for adherents of a healthy lifestyle. Let's get acquainted with the goals, the main set of general physical training exercises and age standards.
Goals
General physical training is aimed at developing a person's strength, endurance, flexibility, agility and speed. In addition, do not forget that any physical activity improves health. OPP has a positive effect on the body at the molecular level. It significantly improves physiological and biochemical processes. The body becomes more resistant to negative influences, immunity increases, aging processes slow down.
When wondering what general physical training is, many perceive it as a sport. But this is not entirely true. Providing all-round development of a person, general physical training is the basis for special physical training.
Rufier-Dixon test
Before doing physical training, it is necessary to correctly assess the physical qualities of a person. The Rufier-Dixon test (or test) is a special exercise complex designed to determine the performance of the heart at various levels of physical activity.
There are direct and indirect assessment methods. Their essence lies in the measurement of heart rate during periods of recovery after physical exertion. The heart rate is measured while lying down, for 15 seconds, before and after exercises (usually squats). Heartbeats are measured twice per minute of interruption. Then the three indicators are summed up, multiplied by 4 and subtracted 200. The resulting number is divided by 10. If the value of the index is less than 3, this indicates good performance of the person. The average result ranges from 3 to 6. The interval 7-9 indicates satisfactory performance. But indicators from 10 and above indicate heart failure.
This test should be done every eight weeks. Changes in performance indicate improvement or deterioration in fitness (i.e. overtraining).
How to build exercise sets?
The basis of general physical training can be any kind of sport (athletics, swimming, martial arts, outdoor games, etc.). It is important to remember when building complexes of general physical training that this kind of program is aimed at the harmonious development of physical skills. It is necessary to exclude narrow specialization. For example, you cannot intensively develop strength at the expense of flexibility or speed at the expense of strength.
General physical training exercises differ by category, method of execution and area of impact. It is more logical to start with the simple ones, gradually moving on to the complex ones. To begin with, you can take one simple exercise from each category. And for the first month, increase the number of repetitions and approaches. This will allow you to smoothly and correctly change the vector of load on the body and prepare yourself for the next level.
Lesson schedule
In order for general physical training to be as useful as possible and not harm the body of beginners, their number should not exceed three days a week. Classes are usually held on Monday, Wednesday and Friday. Each training day involves performing exercises from one category or a combination of both. The advanced level of training allows you to study more often, with one or two breaks per week.
It is recommended that you perform a maximum physical endurance test before starting physical fitness training. To do this, you need to warm up and complete the entire set of exercises (according to plan, one after the other) with a break of two minutes. It is important to give 100% of the maximum reps. This test should also be carried out when moving to the next level of training.
Warm up
Each GPP session should begin with a warm-up. It involves warming up the muscles of the body, mobilizing joints, stretching slightly and increasing the heart rate. This part of the program usually takes no more than five minutes to complete. True, if the general physical training complex is the basis for professional athletes, then the warm-up may additionally include exercises with a rope (no more than a minute) and two or three exercises from the main complex (three to four repetitions each).
Strength exercises
Strength development is one of the goals of the general physical training program. And exercises such as push-ups, pull-ups, press standing, swinging the press, squats, plank help to achieve it. This is the main complex. It should be performed in a clear sequence.
Let's pay attention to the technique of performing certain exercises.
For beginners, push-ups are best done on your knees. The number of repetitions ranges from 1 to 15 in 3-4 sets. In the future, you can switch to a lying position with the same numerical performance indicators.
Pull-ups are done on a low bar with a narrow and reverse grip. The number of repetitions is from 1 to 15 times.
Beginners perform squats on two legs from 1 to 30 times. Professional athletes and highly trained people complicate this exercise by doing it on one leg. The number of repetitions is the same for each leg.
The bar is kept on the floor for 60 to 90 seconds. The angle between the floor and the arms is 45 degrees. Beginners can use their elbows to do this exercise. The retention time must be at least 30 seconds.
Professionals add to the general strength complex of general physical training a pull for the head while sitting on the floor (with a shock absorber), a side bar and a gluteal bridge (with two or one leg).
Cardio exercises
Cardio exercises include jumps with changes of legs, running for short and long distances, jumping rope. In this complex, do not forget about the pace. For example, the number of jumps with changing legs per minute is approximately 45-50. And in jumping rope, the optimal indicator is 100 times per minute.
Professional athletes sometimes combine this complex with strength exercises. In time, it should not exceed 10 minutes.
In order for the exercises to be performed more easily and without unnecessary stress on the heart, it is necessary to remember about breathing. It should be kept in a certain rhythm of inhalation and exhalation.
Hitch
If the warm-up is necessary to warm up the body before the GP training, then after it it is recommended to “cool down” properly. For this, there is a hitch. The intensity of the exercise promotes an increase in breathing and heart rate. If you stop abruptly after finishing your workout, you may experience nausea and dizziness. This is due to the fact that the blood, which is in large quantities in the muscles, does not have time to flow to the internal organs. Cooling down also allows you to smooth the transition to rest after general physical training.
What is the load on the heart muscle can be felt precisely when this component of the program is ignored. Indeed, in the process, blood pressure is normalized and the overall body temperature decreases. Cooling down also helps to reduce post-workout pain and aches, and helps to recuperate better.
This part of the physical training program includes two phases. At the first stage, the athlete needs to gradually bring the pulse and breathing back to their usual norm. For this, it is recommended to smoothly stop exercising and decrease the rhythm.
In the second phase, stretching of the muscles occurs, for the training of which a set of OFP exercises was directed. This promotes the removal of metabolic products and the normalization of local blood flow. Also, stretching hot muscles makes them more flexible and elastic.
It is better to cool down smoothly without jerking or pain. It is recommended to hold the muscle tension for 20-40 seconds.
Cool-down exercises include smooth stretching of the head with the hands in different directions, bending the legs in turn (while standing, the heel touches the buttocks), fold (bending towards the legs while sitting on the floor), twisting the spine while lying on the floor, stretching the shoulder joints, etc. ...
Standards
The level of development of a person's physical qualities is assessed according to the GPP standards. The school curriculum has a clear table of indicators that change depending on the age and gender of the child. The standards allow for certification of students in physical education lessons.
Let's give the main complex of general physical training at school and quantitative indicators in the table.
Age (years) | Physical exercises |
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push-ups lying down (number of times) | standing long jump (centimeters) | lifting the torso (number of times) | hanging on the bar (seconds) | forward bend of the torso (centimeters) |
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The school program of general physical training also includes running for a while. Distances range from 60 to 1000 meters, as well as a "shuttle" run (3 x 10 m).
For students, the indicators are higher and the set of exercises is wider. This can be seen in the following table.
The exercise | ||||||
Running 60 meters (seconds) | ||||||
Running 100 m (seconds) | ||||||
Running 500 m (minutes, seconds) | ||||||
Running 1000 m (minutes, seconds) | ||||||
Standing long jump (centimeters) | ||||||
Pull-up (boys, number of times) | ||||||
Flexion and extension of the arms (girls, number of times) | ||||||
Swimming 50 m (seconds) | ||||||
Cross-country skiing 2 km (min, s) | ||||||
As for professional athletes, the standards here largely depend on the type of sport and the level of training. People who just want to keep themselves in good shape are advised to focus on the standards designed for attestation of 1st-3rd year students.
Transcript
1 General physical fitness for children 8 11 years old Physical fitness of young football players is one of the most important factors in their further progress in teaching football techniques and tactics. The peculiarities of children 8-11 years old allow them to directly influence the development of such qualities as speed, agility, flexibility, strength and coordination. Tests Before starting the learning process, it is necessary to identify the level of development of the physical qualities of students. Assessment of passing testing is necessary for coaches to adjust plans in educational and training work on general physical training. To do this, you need to pass the simplest tests: running 15 meters, running 30 meters, long jumps from a place, as well as assessing dexterity. Dexterity exercises are performed on a 25 meter area. Start and finish on the same line. The entire 25-meter section is divided into 5-meter sections. The segments are marked with counters. The first 5 meters is a run facing forward, the second 5 meters is a run with a side step with the left side, then a 90 degree turn, a backward run, a 90 degree turn, a side step run with the right side and the finish is facing forward. Table of standards for students 8-11 years old: 8 years old 9 years old 10 years old 11 years old Running 15 meters (sec) 3: 50-3: 30 3: 30-3: 15 3: 15-3: 00 3: 00-2: 85 Running 30 meters (sec) 5: 80-5: 60 5: 60-5: 40 5: 45-5: 30 5: 30-5: 15 Long jump (cm) Agility (sec) 8: 00-7 : 30 7: 30-6: 40 6: 40-6: 10 6: 10-5: 80 When the initial level of physical fitness of young football players is known, we can begin work that will allow us to raise these physical qualities to a higher level. It is recommended to include physical training classes in every football training session. For children 8-9 years old, it is recommended to hold 3-4 football lessons per week, for children 4-5 years old. An approximate list of exercises for general physical training classes Walking Walking is normal at a moderate pace, on toes, on heels, raising the knees high, rolling from heel to toe, left right side from heel to toe (two feet together),
2 on the outside and inside of the foot, cross strides, lunges, backwards, etc. Running Running is normal; along straight lines and arcs; a snake (with a high rise of the knees); a wide, shallow step with an overlap of the lower leg; cross step; jumping, slowing down and speeding up; jumping over obstacles; jumping; with a change in direction; shuttle; lifting straight legs forward; starts from various positions backwards; side step; various combinations of running. Jumping Toe jumping; on one, on two legs; bouncing from foot to foot; jumping from different heights with a jump up and jumping over an obstacle; in length and height from the place; with a rope, rotating it forward, backward, on two legs, alternately changing legs with moving forward; upward touching the ball with the head; through objects of different heights; from foot to foot, jumps in place with turns to the right, left, 180 and 360 degrees; jump up on two legs and on one from two three steps; successively through several obstacles of different heights; jogging, jumping with the right, left side with forward movement, etc. Remember that at this age the ankle joint is still underdeveloped and posture is being formed in children, so serious attention should be paid to exercises to strengthen the muscles of the back and foot. Speed and Dexterity Training Exercises Running Exercises All exercises are performed in pairs to maintain a competitive spirit. In running exercises at the finish line, you can put the ball, and competitions for speed and agility will take on a slightly more interesting character, the task of who will get to the ball faster. A. Starting position facing forward. At the first signal from the coach, students perform a fast run (running frequency) on the spot, at the second signal, a dash forward by meters to the finish line. Do 2 3 series 5 7 times, pause between series 3 5 minutes. B. Starting position by turning left side, right side or back to the starting line. At the signal from the coach, quickly turn around to face the start line and dash forward 5-15 meters. The same is true only from a sitting position facing forward, back, left or right side; lying in the support on the hands. Each exercise is performed 3-5 times. C. Starting position with left or right side to the starting line. On the first signal, the frequency of running is in place, on the second, turn around to face forward and make a dash forward by meters to the finish line. Repeat 3-5 times.
3 D. From the start line there are 2 cones every 5 meters. At the signal, the students make a dash to the first cone, touch it with their hand, return to the start line by running backwards, touch the start line with their hand and make a dash face forward to the second cone. The exercise is performed from 3 to 8 times. Rest pause between repetitions 1 minute. E. Starting position Children stand at a distance of centimeters facing each other and sideways to the starting line. They start after one of the partners touches the second. The task of the second is to catch up with the first at a distance of meters and to grease (stain) him. The exercise is performed 4 to 8 times. Rest pause between repetitions 1 minute. F. At a distance of 15 meters, there are three hurdles ranging from 20 to 30 centimeters high. Starting position children stand at a distance of centimeters facing each other and sideways to the starting line. Start at the signal of the coach. The task of the starters is to be the first at the finish line by jumping over these obstacles. Two repetitions. The pause between them is 1 minute. G. One of the athletes stands on the start line with his back to the direction of travel, the other facing the first athlete one and a half meters from the start line. At the signal from the coach, the person who is standing with his back quickly turns 180 degrees and tries to be the first to cross the finish line, which is located meters from the start. The task of the second partner is to shower the first one up to this line. 2 4 reps. The pause between them is 1 minute. Team Relays A. At a distance of 12 meters, there are cones (4 pieces in total) every 3 meters. Those who start with the ball in their hands run around each cone. Having run around the fourth, they come back and pass the ball to the next participant. The winner is the team whose last participant is the first to reach the finish line. B. At a distance of 15 meters, there are cones (3 pieces in total) every 5 meters. Seven tokens are placed between the first and second cones, about 50 centimeters apart. On the next five-meter stretch, there are two barriers 20 centimeters high. Those who start at speed run around 7 chips, overcome barriers, run around the third cone, come back and pass the baton to the next participant. C. At a distance of 12 meters, every 4 meters there are cones (3 pieces in total). At the signal, the participants run to the first cone, then jump from the first to the second on the left foot, from the second to the third on the right. Having reached the third cone, they run around it and return, passing the baton to the next partner. Outdoor games 1. Game "Day and Night" Two teams "Day" and "Night" take part in the game. The middle line is drawn dividing the site. Each team has its own "home" (line, at a distance of meters from the center line in either direction), in which the opponent has no right to shoot. Teams line up on the line of their "houses" and, at the signal of the coach, go towards each other (to the center line), when the center line is about a meter and a half away, the coach calls a team (for example, "Day"). Then this command
4 must quickly turn around and run to his “home”, and the players of the other team (“Night”) must try to shoot the opponent to the “home” line. The team whose players beat more opponents wins. 2. Game "Simple tags" The game takes place on a square area, the size of which depends on the number of players in the teams. One team (A) is outside the rectangle and the other (B) is inside. At the signal, one of the players of team "A" (the driver) tries to kill as many players from team "B" as possible in 20 seconds, who run only inside the rectangle. Salted players go outside the rectangle. After the change of the driver, everyone returns to the court, and the game continues until everyone from team “A” has played. Then the teams switch roles. The winner is the team that has killed more opponents in the allotted time. 3. Game "Fishermen and Fish" The game takes place on a square court, the size of which depends on the number of players in teams (if there are 10 people in teams, the size of the court is approximately 20x20 meters). The players are divided into two teams "Fishermen" and "Rybki". Fishermen hold hands, and the fish move freely around the site. At the signal, the fishermen try to catch the fish in a certain time (1 to 2 minutes) by surrounding them with a chain and closing it. At the end of a certain time, the catch is counted. Then the teams switch roles. 3. Game "Find your captain" All players are divided into several groups, and form circles. Inside each circle there is a player with the ball, the so-called captain of the group. At the signal, all the players scatter around the court. At the second signal, they stop, squat and close their eyes. At this time, the "captains" change places. At the next signal, everyone runs to their "captains" and forms the initial circle. The groups that got together first from their "captains" win. Three four repetitions, a pause between them is 1 minute. 4. The game "Find your ball" On the ground, two circles nested in each other are drawn, small (4 meters in diameter) and large (16 meters in diameter). The players (12 people) stand along the perimeter of the small circle. 10 balls are laid out along the perimeter of the large circle at an equal distance. At the first signal from the coach, the players begin a light run in their own circle, at the second they make a dash and try to get hold of one of the balls. Those who did not get the balls are eliminated from the game. At each next stage, the number of participants and the number of balls are reduced by two. Exercises to strengthen the muscles of the back A. Starting position lie on your stomach, arms extended forward. On the count of one or two, raise your arms and legs at the same time from the floor, lower them by three or four. Run times. B. Starting position lie on your stomach, bend your arms behind your head. On the count of one or two, tear your body off the floor, turn around and look over your right shoulder at your heels, at
5 count three or four to lower to the starting position. Raise the body by five or six and look over the left shoulder, by seven or eight, lower to the starting position, etc. Perform 6 to 10 times, depending on the level of training. C. The exercise is performed in pairs. Starting position, the players lie on their stomachs facing each other at a distance of 3-4 meters. One of the partners is holding the ball. The players throw the ball into each other's hands, lifting their bodies off the floor. Perform two series of throws. The pause between series is 1 minute. Abdominal Exercises A. Exercise in pairs. Starting position, the players lie on their backs with their feet to each other. The players simultaneously rise and pass the ball from hand to hand. After the transfer, they lie down and take their original position. Complete two sets of gears. The pause between series is 1 minute. B. Starting position players lie on their backs, knees bent, feet on the floor, arms bent at the elbows, palms behind the head. The practitioners should raise the torso and reach the left knee with the right elbow, then the right knee with the left elbow, etc. Perform 10 to 20 times. C. a similar position the players lie on their backs, arms out to the sides, knees bent and lifted up (shin parallel to the floor). On the count of one or two, the players lower their feet to their right, without taking their hands off the floor; at the expense of three or four take the starting position; they lower their legs to their left by five to six, seven to eight to their original position. Run 6-10 times in each direction. Strength Exercises Exercises A D are performed in pairs. A. Players stand facing each other, take each other's hand and try to pull a partner with one hand to their half. Make 4 to 6 tries. B. Starting position of the arms to the sides. One partner puts his hands on the hands of the second and prevents him from raising his hands. The goal is to lower and raise your arms with resistance. Perform ups and downs. C. Initial position of the hand on the belt. One partner places his hands on the shoulders of the other and puts light pressure on them. The goal is to rise on your toes and get down. Perform lifts. D. Passing and throwing small medicine balls from different starting positions: throws with two hands on the right, with two hands on the left, with two hands over the head. The distance between partners is 6-10 meters. Each exercise is performed 8 to 14 times. E. Push-ups. 20 to 40 times. F. Push-ups, but one of the hands rests on the ball once.
6 G. Starting position sit on the floor, put your hands on the gymnastic bench, bend and unbend your arms once. The rest pause between series after strength exercises is 1 to 2 minutes. Exercises for the development of flexibility The basis of work on the development of flexibility is made up of exercises, during which the muscles are lengthened, which are necessary for an athlete to perform any motional actions with the required amplitude. These exercises are usually done at the beginning and end of each workout. There are two types of these exercises. Dynamic exercises Dynamic exercises are repeated swinging movements of arms and legs, flexion, extension, twisting of the trunk, which are performed with a large amplitude and different speed. Examples of such exercises: Active free springy bends forward and to the sides with a constantly increasing amplitude (15-20 times). Swing left and right leg forward and backward (10-12 times). The starting position of the legs is shoulder-width apart. Bend back, reaching first with your right hand on your right heel, then with your left hand on your left heel. Make 5-7 bends to each leg. The starting position is to put your legs as wide as possible. Make springy forward bends with palms on the floor. Run times. Starting position partners stand with their backs to each other at a distance of centimeters. One of the partners is holding the ball. Both partners, without leaving their place and without lifting their legs, pass the ball to each other with both hands, simultaneously turning to the right and then to the left. Run times. The pause between series of flexibility exercises is 1 to 2 minutes. Static exercises Static exercises are various postures in which a certain muscle or muscle group is stretched for some time. Examples of such exercises: Starting position with feet hip-width apart. Slowly lean forward, while his arms hang freely and touch the floor with the palms. Bend your legs slightly at the knee joints, grab the toes of your legs with your hands, then straighten your knees. Make sure your breathing is even and calm. Hold the pose for 6 for 12 seconds, then return to the starting position. Repeat 3-5 times with 5-10 seconds rest. The starting position is to sit on the floor, straighten one leg forward, bend the other at the knee joint, and bring the foot to the buttocks. Keep your torso straight. There is a certain stretch of the muscles already in this position, but if the level of flexibility
7 is good, you can complicate this exercise by tilting your upper body towards your extended leg. The starting position of the legs is shoulder-width apart. Make a wide lunge forward with your right leg, strongly bend the torso at the hip joint and straighten the knee joint of the back leg. Look ahead. Hold this pose for a second. Return to starting position. After resting for 5-10 seconds, repeat the exercise, changing the position of the legs. Do 3-4 reps on each leg. Starting position is the main stand. With your back straight, sit on your heels, hold your knees together, and turn your feet inward. Sit in this position for up to 20 seconds. You can lean back. Rest in the starting position for 5-10 seconds. Exercises for the development of coordination Acrobatic exercises A. Somersaults in the group forward. 3 4 sets of 3 5 reps. B. Forward roll combined with a 180 degree turn. 1 2 sets of 3 5 reps. C. Back roll in tuck. 3 5 reps. D. Walking and various exercises in balance on a gymnastic balance beam: walking facing forward, left and right side, part with the counter partner. The height of the log is no more than centimeters. Outdoor games on a limited area of the support A. "Fight" on a gymnastic balance beam. The height of the log is no more than centimeters. The trainees stand opposite each other and try to push the partner off the log through gentle jolts and deceiving movements. Several pairs can be placed on one log. B. Cockfighting on one leg. Those practicing in pairs in a limited area (2x2 meters) try to push their opponent over the line, limiting the area, or force him to touch the floor with his second foot. Exercises for the development of a sense of balance An integral part of a person's coordination abilities includes a sense of balance. Equilibrium is static and dynamic. Static balance maintaining the posture for some time ("swallow", standing on one leg, raised leg pressed to the knee). Dynamic when the athlete comes out of a pose and returns to it again. A. Walking on a board that is 4-5 centimeters wide and 4-5 centimeters high, laid on the ground. B. Walking on an incline board of the same size. C. Slow, medium and fast whirling in place.
8 D. Walking bricks, placed centimeters apart. E. Light board running with 5-6 360-degree turns. F. Standing on the board, place your feet in one line, close your eyes and maintain balance for as long as possible. Coordination and Balance Relays A. Passing a 15 meter obstacle course. There are two teams involved. A cone is placed every 5 meters from the starting line (3 cones in total). A narrow board 3-4 meters long is placed from the starting line to the first cone, or a thin line is simply drawn on the ground. From the first to the second cone, two gymnastic mats are laid. At the signal of the coach, the start-ups run along a narrow board or line. Having reached the gymnastic mats, they do 2 forward rolls. Between the second and third cones, the participants make 1 2 360-degree turns in movement, run around the last cone and repeat all the exercises in reverse order, and then pass the baton to the next participant. Not only the speed of passing the distance is recorded, but also the mistakes made. For example, how many times the student lost balance while running on a narrow board, after 360-degree turns, etc. B. The scene is the same obstacle course. The start-ups move on the board first with their left side (in the opposite direction with their right side). Between the first and second cones, the participants make a forward roll, turn 180 degrees, make another somersault, then turn 180 degrees again. Between the second and third cones, they run facing forward, making 360-degree turns in motion, first over the left shoulder, and then through the right, run around the last cone and return to the start line with the repetition of all tasks.
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The program of the circle "I want to be healthy" OFP
Explanatory note.
« I'm not afraid to say it again: care about health- this is the most important work of the educator. Their spiritual life, worldview, mental development, self-confidence depend on the cheerfulness and vigor of children. "
V. A. Sukhomlinsky.
Introduction:
Health is correct, the normal activity of the body. The Constitution of the World Health Organization states that health- this is a state of complete physical, spiritual, social well-being, and not just the absence of diseases or physical defects. Good health- one of the main sources of happiness, joy of a person, his invaluable wealth, which slowly and with difficulty accumulates, but which can be quickly and easily lost.
At each historical stage in the development of mankind, there were different values, but the only truly eternal value remained health... Common people and great scientists asked the same question “How to preserve and strengthen health?» This question is relevant to this day. Physicians and educators, psychologists and economists, artists and athletes are trying to find answers to it. The use of exercise to prevent disease and keep life on track goes back centuries. Ancient peoples used gymnastics, swimming and dousing with water of different temperatures. The ancient philosophers Aristotle, Hippocrates preached gymnastics, sports, hardening with water and the sun, walks, moderation in nutrition. Plutarch called gymnastics "Pantry life movements",and Plato wrote: "Gymnastics is the healing part of medicine" It is not for nothing that the eastern wisdom says “Who has health- that has hope. He who has hope has everything. "
Problem health should be considered in a broad social aspect, because 75% of adult illnesses are inherent in childhood. We call childhood the time of great beginnings. It is during this period of a child's life that the foundations are laid health, motor fitness, harmonious physical development. The conditions in which children live in kindergarten are unique. So different is the experience of adults involved in physical education and conservation. health... Where is she the surest road leading to health?And how to the place of the saying of the ancients: "You can indicate the path, and what will be achieved on this path depends on who follows it."
Upon admission to a preschool institution, the number of children with weakened health... We are not able to influence this trend, but we try to take it into account when organizing the educational process and the life of children in kindergarten. Our motto: “Every day a child in kindergarten should to be filled with joyful mastery of the world of movements for him. " The condition of the child, his health depends on many factors, but since the child is in kindergarten a significant part of the time, the task of all kindergarten workers is to take care of him health.
Before starting targeted work on health improvement of preschoolers, it is necessary to identify the condition children's health, the level of physical fitness in order to further develop wellness program effective for every child. The wellness program should be understandable not only to the teaching staff, but most importantly - to parents and fully meet their aspirations. Implementation programsdepends on all its participants: kindergarten workers, parents and children. Efficiency criterion wellness program- morbidity and level of physical fitness.
The basis of work on health improvement preschoolers, I took a complex program"Green light health» M. Yu. Kartushina. Building on this program, I have compiled a modified program
« I want to be healthy»
Focus programs« I want to be healthy» :
health-improving.
The novelty of this physical education programs is a complex solution of problems health improvement: the physical development of children is organized with the simultaneous development of their intellectual and creative abilities, emotional sphere, mental processes.
Program provides for the construction of the educational process based on the integration of educational areas (physical development, cognitive development, social and communicative development, speech development, artistic and aesthetic development) as one of the most important principles of organizing work with preschoolers in accordance with federal state educational standards of preschool education. In the toolkit for monitoring the physical development of children, testing of psychomotor development and examination of the level of mastering the position of the subject of motor activity have been added to the traditional diagnostics.
Development relevance programs due to the search for more effective methods of pedagogical influences in the physical and mental education of preschool children when creating health-preserving environment in a preschool educational institution.
From the point of view of modern development of preschool education program developed in accordance with the Federal State Educational Standard for preschool education.
The problem of educating each person's personal interest in healthy lifestyle in recent years is especially relevant due to the negative trend towards a worsening of the condition health all socio-demographic groups of the population of Russia and especially children of preschool and school age. Its solution requires an active, meaningful attitude to one's own health and strengthening it from childhood. Modern system wellness methods are known all over the world as one of the most effective and demanded technologies of physical culture and sports. The uniqueness lies in the fact that, based on a huge arsenal of movements, it involves all the muscles and joints of the body in work and effectively develops them. Application in physical culture and health-improving work of the preschool educational institution of methods of health improvement guarantees children the correct development of the functional systems of the body, a beautiful posture, an easy gait, is an excellent prevention of scoliosis and flat feet, instills communication skills in children, forms moral and volitional qualities, a habit of healthy lifestyle.
Pedagogical expediency.
Techniques, techniques and technologies used in the implementation process Programs, are selected from among those adapted to the peculiarities of the physiology and psychology of preschoolers.
Educational activities are supposed to be carried out by means of play, which is the main form of work with preschool children and a leading type of activity, based on non-violent physical education. The role of the teacher is to create a game situation and organize a game subject-spatial environment. Pedagogical technology is based on the principle of pupils' activity, characterized by a high level of motivation, the presence of creative and emotional components. A pedagogically meaningful outcome of mastering programs is to promote the comprehensive, harmonious development of older preschool children.
Construction principles programs:
The principle of systematicity and consistency presupposes the interconnection of knowledge, skills and abilities.
The principle of connection between theory and practice forms in children the ability to apply their knowledge to preserve and strengthen health in everyday life.
The principle of repetition of skills and abilities is one of the most important, since as a result of multiple repetitions, dynamic stereotypes are developed.
The principle of individual-personal orientation of education assumes that the child becomes the main goal of education, and not the world... The teacher, relying on the individual characteristics of the child, plans his development, outlines the ways of improving skills and abilities, building a motor regime.
The principle of accessibility makes it possible to exclude harmful consequences for the body of children as a result of excessive demands and physical exertion.
The principle of success lies in the fact that at the first stage of formation health the child receives tasks that he is able to successfully complete.
The principle of active learning obliges to build the learning process using active forms and methods of learning that contribute to the development of independence, initiative and creativity in children (play technologies, work in pairs, subgroup, individually, organization of research activities, etc.).
The principle of communication helps to educate children in the need for communication, in the process of which social motivation is formed health.
The principle of interaction between the kindergarten and the family, continuity during the transition to school is aimed at creating conditions for a more successful realization of the child's abilities and ensuring the possibility of preserving health during further education at school.
The principle of effectiveness implies obtaining a positive result wellness work regardless of the age and level of physical development of children.
Targets and goals programs« I want to be healthy» :
Target: increasing the physical fitness of children, the level health while developing their mental abilities.
Tasks:
Strengthen the functional systems of the body.
Promote the prevention of diseases of the musculoskeletal system, psychophysical disorders.
To create optimal conditions for each child in the process of mastering the motor experience.
Develop psychophysical qualities, musical, intellectual, sensory abilities.
Cultivate the habit of healthy and an active lifestyle.
Expand horizons, form the cognitive interests of children.
Peculiarities programs:
Considered under wellness aspect.
Accent wellness work is done on the development of the child's motor activity.
Classes are built taking into account age criteria.
The use of small forms of folklore.
It is carried out in close cooperation with the families of the pupils.
Distinctive features programs:
V programa combination of techniques applied:
Techniques, aimed at the development of the respiratory system:
B.S.Tolkachev's breathing exercises.
This method of physical rehabilitation of children suffering from respiratory diseases is characterized by a combination of simple physical exercises with a sounded exhalation.
A. N. Strelnikova's technique of paradoxical breathing exercises.
The essence of the technique is an active short breath, which trains all the muscles of the respiratory system. Exhalation occurs spontaneously.
Techniques, aimed at correcting vision:
The method of vision correction by V.F.Bazarny consists in the fact that schemes of visual-motor projections are used to activate visual coordination.
The method of improving vision by W. Bates and M. Corbett
Techniques are used with which you can relieve eye tension.
Techniques aimed at preventing acute respiratory infections, to increase the body's resistance:
Massage of biologically active zones (according to A.A.Umanskaya)
Massage of active vital points increases the protective properties of the mucous membranes of the nose, pharynx, larynx, trachea, bronchi and other organs. During the massage, the body begins to produce its own medicines. (interferon).
Finger massage.
According to oriental medicine, massage of the thumb increases the functional activity of the brain, the index finger has a positive effect on the state of the stomach, the middle - on the intestines, the nameless - on the liver and kidneys, the little finger - on the heart.
Self-massage according to the Chinese Shiatsu method.
Acupressure massage is combined with stroking, rubbing movements. It improves tissue nutrition, thermoregulation, helps to relax muscles and relieve neuro-emotional stress.
Techniques, aimed at the development of the speech apparatus:
finger games, logo rhythmics are aimed at correcting speech disorders, improving general motor skills, regulating muscle tone, enhancing attention and memory.
Techniques, aimed at the prevention of the musculoskeletal system:
Hatha yoga elements.
Hatha yoga - upbringing system a healthy body and a healthy psyche... Part of the hatha yoga exercises are used to improve posture and develop flexibility.
Corrective gymnastics exercises for the prevention of posture disorders.
The general physical effect of exercises, with their correct dosage, contributes to the harmonious development of the child's musculature, which allows him to maintain correct posture for a long time due to sufficient muscle endurance.
Techniques aimed at the development of physical activity, increasing the performance of children:
Rhythmic gymnastics is one of the varieties wellness gymnastics, It strengthens the musculoskeletal system, respiratory and cardiovascular systems, contributes to the formation of correct posture.
"Mozart Effect" Carrying out relaxation to the music of Mozart helps to relax and calm down children, relieve emotional stress.
Program provides for the involvement of parents in the educational process through participation in open classes, questionnaires, and the organization of a photo report.
Working with parents:
To acquaint parents with outdoor games used in circle work
Consultation "What is a violation of the musculoskeletal system"
Oral journal with the participation of an orthopedist, pediatrician of a children's clinic.
mug
Familiarization of parents with self-massage techniques.
To acquaint parents with a set of exercises for the prevention of scoliosis and flat feet.
mug
children's health"
Consultation on the topic "How to breathe correctly and maintain posture"
Consultation “We teach the child to take care of his health»
mug
mug"Krepysh"
To acquaint parents with the results of the diagnosis
Contest "Non-standard equipment with your own hands".
Children's age:program designed for older preschool children
Number of children - 10-12 children
Age 5-6 years
Enrollment in the group is made at the beginning of the school year on a free basis from among the children of the main and preparatory physical culture groups in the absence of the following medical contraindications: chronic and acute diseases of the kidneys, respiratory organs; heart defects; significant myopia with changes in the fundus; increased intracranial pressure.
Terms of implementation: program designed for one year of study, 72 hours.
Forms of classes:
Traditional
Circular workouts
Activities: Travel
Educational
Cognitive
Activity Mode:
2 times per week
Carrying out time - 25-30 minutes
Principles of interaction with children:
the child himself is a fine fellow, everything works out for him, the difficulties that arise are surmountable;
constant encouragement of all efforts of the child, his desire to learn something new and learn new things;
exclusion of a negative assessment of the child and the results of his actions;
comparing all the results of the child only with his own, and not with the results of other children;
each child must move forward at their own pace and with continued success.
Terms of sale programs.
Classes are organized in the form circle work and complement the content of the main general education programs on physical education at a preschool educational institution.
Each lesson begins with a warm-up, then the main strength part of the training takes place in a playful way, exercises are performed to maintain posture, strengthen the musculoskeletal system, develop coordination, and exercise relaxation. For creative development, special tasks are given to come up with games and exercises.
Part of the material can be organically included in the main course in physical culture, since it does not contradict its content and program requirements.
It is imperative that children have sportswear and a room that meets sanitary and hygienic standards.
Expected Results and How to Measure Their Effectiveness:
Expected results correlated with objectives and content programs:
Strengthening posture, improvement of physical qualities: coordination, strength, general endurance, agility, flexibility, speed, combination of speed and strength, balance.
Improving the technique of performing various types of basic movements, optimally for age norms.
Development of creative abilities in the motor sphere.
Improving mental performance: attention, speed of reaction, memory, imagination.
Development of the emotional sphere, moral and volitional traits, communication skills.
Development rates programs:
The method of express analysis and assessment of children's activities is used (O. A. Safonova)
1 block:
Shuttle run
Standing long jump
Throwing sandbags into the distance with the right and left hand
Flexibility (sitting forward bend)
Force (medicine ball throw)
2 block:
Ability to unite with other children in their actions;
Interest in physical activity;
Knowledge of outdoor games;
The ability to organize and self-organize in an outdoor game;
Posture disorder testing method
a) Static muscular endurance tests proposed by I.D.Loveiko were used to control the effectiveness of the exercises.
neck muscle test:
1 - raise your head and neck, look at the socks and fix the position.
abdominal muscle test:
I.P. - lying on your back, hands down
1 - raise your legs to an angle of 45 and fix the position.
back muscle test:
I.P. - lying on his stomach, hands up
1 - bending over and fix the position
b) To determine the mobility of the spine, we used a technique developed by researchers of the Research Institute of Pediatric Orthopedics named after V.I. G. I. Turner (St. Petersburg) O.S. Baylova and K.F. Zenkevich:
I. P. - standing on a bench, feet parallel.
1 - bend forward without bending the knees (measured with a ruler in centimeters - 0 from the bench)
Test method for detecting flat feet:
Orthopedic examination
foot print
Forms of summing up the results of the implementation of additional educational programs:
Registration of a photo exhibition of work mug
An instructive and methodological lesson on the prevention of posture disorders and foot deformities.
Demonstration of a video film about the work carried out in mug.
Master class "Exercises for strengthening children's health"
Open days with work view mug
Questionnaire on the topic "Your opinion about the work mug« I want to be healthy»
Academic-thematic plan of additional educational programs:
Month Topic
September Take care of your health
October Learning to breathe correctly
November Correct posture
December School Ball
January Tail Exercise
February In the country of Sharomania
March Magic Ring
April I health I will help myself to the shore
May To be strong be nimble we all need training
To fulfill the set recreational and educational tasks of the programthe following structures are envisaged:
general physical preparation (OFP).
Construction exercises.
0general developmental exercises (ORU).
Breathing exercises.
Corrective gymnastics.
Exercises for the development of general endurance, strength and speed, agility.
Special physical training (SFP).
Exercises for coordination of movements.
Flexibility exercises
Different types of running
Rhythmic gymnastics
Relaxation exercises
Dancing movements, various types of outdoor games
Entertaining warm-ups
Various types of massage
Finger gymnastics
Methodological support of additional
educational programs:
Section title (subject, discipline, educational area) training course Materials, equipment Teaching and visual aids
Educational field - physical development
Sport equipment: benches, hoops, balls large and small, jump ropes, sandbags, stuffed balls, flags, sultans.
Tape recorder, projector, discs;
Bibliography:
the federal law "On education in the Russian Federation"
Law of the Chuvash Republic No. 50 "On education in the Chuvash Republic";
Federal State Educational Standard for Preschool Education. Approved by order of the Ministry of Education and Science of the Russian Federation of October 17, 2013 No. 1155;
Convention on the Rights of the Child, ratified by the Russian Federation on September 15, 1990. ;
Sanitary and Epidemiological Rules and Regulations
o SanPiN 2.4.1.3049-13;
E. I am Stepanenkova "Theory and methodology of physical education and child development" Moscow, Publishing Center "Academy" 2007;
M. Yu. Kartushina "Green light health» Wellness program for preschoolers, Sphere, Moscow 2007;
Play on health! Programand technology of physical education of children 5-7 years old Author: Voloshina L.N. Publisher: M. :ARKTI Year: 2004
N. I. Nikolaeva "Ball school", St. Petersburg, Childhood - Press, 2008;
23. Morgunova O. N. "Prevention of flat feet and posture disorders in a preschool educational institution" From work experience. - Voronezh: TC “Teacher”, 2005.
O. V. Kozyreva "Physiotherapy exercises for preschoolers", Moscow, Education, 2005;
T.O. Kruseva "Handbook of a physical education instructor in a preschool educational institution", Rostov-on-Don, Phoenix, 2005;
For children 8-11 years old
The physical fitness of young football players is one of the most important factors in their
Further progress in teaching football techniques and tactics. Features of children 8-11
Years allow you to directly influence the development of such qualities as speed,
Agility, flexibility, strength and coordination.
Before starting the learning process, it is necessary to identify the level of development of physical
The qualities of the learners. Assessment of passing testing is necessary for coaches to adjust
Plans in educational and training work on general physical training.
To do this, you need to pass the simplest tests: running 15 meters, running 30 meters, jumping
Length from the spot, and appreciate the dexterity.
Dexterity exercises are performed on a 25 meter area. Start and
The finish line is on the same line. The entire 25-meter section is divided into 5-meter sections.
The segments are marked with counters. The first 5 meters - running facing forward, the second 5 meters -
Running with a side step with the left side, then a 90-degree turn, running backwards,
A 90-degree turn, running with a side step on the right side and finish facing forward.
Table of standards for students 8-11 years old:
8 years 9 years 10 years 11 years
Running 15 meters (sec) 3: 50-3: 30 3: 30-3: 15 3: 15-3: 00 3: 00-2: 85
Running 30 meters (sec) 5: 80-5: 60 5: 60-5: 40 5: 45-5: 30 5: 30-5: 15
Long jump (cm) 150-160 160-165 165-170 170-180
Agility (sec) 8: 00-7: 30 7: 30-6: 40 6: 40-6: 10 6: 10-5: 80
When the initial fitness level of young footballers is known, you can
To begin work that will allow us to raise these physical qualities to more
Football training lesson. For children 8-9 years old, it is recommended to carry out 3-4
Football lessons per week, for children 10-11 years old - 4-5 lessons.
An indicative list of exercises for classes in
General physical training
Walking - usual at a moderate pace, on toes, on heels, raising the knees high,
Roll from heel to toe, left right side from heel to toe (with two feet together), on the outside and inside of the foot, cross step, lunges, back forward, etc.
Running is normal; along straight lines and arcs; a snake (with a high rise of the knees); wide,
A small step overlapping the lower leg; cross step; jumping, slowing down and
Accelerating; jumping over obstacles; jumping; with a change in direction;
Shuttle; lifting straight legs forward; starts from various positions with the back
Forward; side step; various combinations of running.
Toe hops; on one, on two legs; bouncing from foot to foot; jumping off
Various heights with a jump up and jumping over an obstacle; in length and
Height from the spot; with a rope, rotating it forward, backward, on two legs, alternately changing
Legs moving forward; upward touching the ball with the head; through items of different
Heights; from foot to foot, jumps in place with turns to the right, left, 180 and 360
Degrees; jump up on two legs and on one from two three steps; consistently
Through several obstacles of different heights; jogging, jumping right, left
Sideways moving forward, etc.
Remember that at this age the ankle joint is still underdeveloped and in children it goes
Formation of posture, therefore, serious attention should be paid to exercises for
Strengthening the muscles of the back and feet.
Exercises to educate speed and agility
Running exercises
All exercises are performed in pairs to maintain a competitive spirit. V
Running exercises at the finish line, you can put the ball, and the competition on
Quickness and agility will take on a slightly more interesting character - the task is who is faster
Will get to the ball.
A. Starting position - facing forward. At the first signal from the coach, the students
Perform a fast run ("running frequency") on the spot, on the second signal - a dash forward by
10-15 meters to the finish line. Do 2-3 series 5-7 times, pause between series
- 3-5 minutes.
B. Starting position - turning left side, right side or back to the line
Start. At the signal from the coach, quickly turn around to face the start line and make a dash
Forward 5-15 meters. The same is true only from a sitting position facing forward, back,
Left or right side; lying in the support on the hands. Each exercise is performed 3–
C. Starting position - left or right side to the starting line. On the first
The signal - the frequency of running in place, on the second - to turn around to face forward and make
Dash 10-15 meters forward to the finish line. Repeat 3-5 times D. There are 2 cones every 5 meters from the starting line. At the signal, the students
Dash to the first cone, touch it with your hand, return to the line
Start by running backwards, touch the start line with your hand and make a dash with your face
Forward to the second cone. The exercise is performed 3–8 times. Rest pause between
Repetitions - 1 minute.
E. Starting position - children stand at a distance of 50-60 centimeters facing each other
To a friend and sideways to the starting line. Start after one of the partners touches
Until the second. The task of the second is to catch up with the first at a distance of 10-15 meters and beat
("Stain") him. The exercise is performed 4–8 times. Rest pause between
Repetitions - 1 minute.
F. At a distance of 15 meters, there are three hurdles ranging from 20 to 30 centimeters high.
Starting position - children stand at a distance of 50-60 centimeters facing each other
And sideways to the starting line. Start at the signal of the coach. The task of the start-ups is to be the first
At the finish line by jumping over these obstacles. Two repetitions. Pause between them - 1
G. One of the athletes stands on the start line with his back to the direction of travel, the other -
Facing the first athlete one and a half meters from the start line. At the signal of the coach
Standing with his back quickly turns 180 degrees and tries to be the first to cross
Finish line, which is 10-15 meters from the start. The task of the second partner is
Rock the first one up to this line. 2-4 reps. The pause between them is 1 minute.
Team relay
A. At a distance of 12 meters, there are cones (4 pieces in total) every 3 meters.
Those who start with the ball in their hands run around each cone. Having run around the fourth,
Go back and pass the ball to the next participant. The team wins
The last participant of which will be the first to come to the finish line.
B. At a distance of 15 meters, there are cones (3 pieces in total) every 5 meters. Between
The first and second cones are placed seven chips about 50 centimeters from each
Friend. On the next five-meter segment, there are two barriers 20 centimeters high.
Those who start at speed run around 7 chips, overcome barriers, run around the third cone,
They go back and pass the baton to the next participant.
C. At a distance of 12 meters, every 4 meters there are cones (3 pieces in total). By
At the signal, the participants run to the first cone, then from the first to the second they jump on the left
With the foot, from the second to the third - on the right. Having reached the third cone, they run around it and
They return, passing the baton to the next partner.
Outdoor games
1. Game "Day and Night"
Two teams take part in the game - "Day" and "Night". The middle line is drawn
Dividing the site. Each team has its own "home" (line, at a distance of 10-15
Meters from the center line in one direction or the other), in which the opponent has no right to
Scorch. The teams line up on the line of their "houses" and, at the signal of the coach, go
Towards each other (towards the center line), when there is a meter left to the center line -
One and a half coach names a team (for example, "Day"). Then this team must quickly turn around and run to their "home", and the players of the other team
("Night") must try to hit the opponent up to the "home" line. The team wins
The players which will show off more opponents.
2. The game "Simple tags"
Players in teams. One team (A) is outside the rectangle, and the other (B) is
Inside. At the signal, one of the players of team "A" (driver) tries for 20 seconds
Shoot as many players from team "B" as possible who only run inside
Rectangle. Salted players go outside the rectangle. After the change
All of the driver returns to the site, and the game continues until everyone from
Team A will not play. Then the teams switch roles. The team that wins
In the allotted time, more opponents were killed.
3. The game "Fishermen and Fish"
The game takes place on a square platform, the size of which depends on the number of
Players in teams (if in teams of 10 people, the size of the site is approximately 20x20
Meters). The players are divided into two teams - "Fishermen" and "Rybki". Fishermen join hands, and
The fish move freely around the site. At the signal of the fishermen for a certain time
(1-2 minutes) try to catch fish by surrounding them with a chain and closing it. At the end
The catch is calculated at a certain time. Then the teams switch roles.
3. Game "Find your captain"
All players are divided into several groups, and form circles. Inside everyone
The circle is the player with the ball., The so-called captain of the group. On signal, everyone
The players scatter around the court. At the second signal, they stop, squat and
Close their eyes. At this time, the "captains" change places. At the next signal, all
They run to their "captains" and form the initial circle. Groups gathered
The first to win against their "captains". Three four repetitions, a pause between them 1
4. Game "Find your ball"
Two nested circles are drawn on the ground - a small one (4 meters in diameter) and
Large (16 meters in diameter). The players (12 people) stand along the perimeter of the small
Circle. 10 balls are laid out along the perimeter of the large circle at an equal distance. By
At the first signal from the coach, the players begin an easy run in their circle, at the second -
They make a dash and try to get hold of one of the balls. Those who did not get the balls
Drop out of the game. At each next stage, the number of participants and the number of balls
Decreases by two.
Exercises to strengthen the muscles of the back
A. Starting position - lie on your stomach, stretch your arms forward. On the count of one or two raise
Simultaneously arms and legs from the floor, three or four - lower. Run 10-15 times.
B. Starting position - lie on your stomach, bend your arms behind your head. At the count of one or two
Tear the body off the floor, turn around and look over your right shoulder at your heels, on the count of three or four - lower yourself to the starting position. Raise the body by five or six and
Look over the left shoulder, at seven or eight - lower to the starting position, etc.
Perform 6-10 times, depending on the level of training.
C. The exercise is performed in pairs. Starting position - the players lie on their stomach
Facing each other at a distance of 3-4 meters. One of the partners is holding the ball. Players
Throw the ball into each other's hands, lifting the body off the floor. Complete 2 Series of 10-16
Throws. The pause between series is 1 minute.
Abdominal Exercises
A. The exercise is performed in pairs. Starting position - the players lie on their backs
Kicking each other. The players simultaneously rise and pass the ball from hand to hand.
After the transfer, they lie down and take their original position. Perform two series of 10–
14 gears. The pause between series is 1 minute.
B. Starting position - players lie on their backs, knees bent, feet - on
Semi, arms bent at the elbows, palms behind the head. Students must raise their torso
And get your left knee with your right elbow, then your right knee with your left elbow, etc.
Run 10 to 20 times.
C. similar position - the players lie on their backs, arms out to the sides, legs bent at the knees
And raised up (shin parallel to the floor). On the count of one or two, the players lower their feet to the right
From yourself, without taking your hands off the floor; at the expense of three or four take the starting position; on
Five to six lower their legs to their left, seven to eight - to their starting position.
Run 6-10 times in each direction.
Strength exercises
Exercises A – D are performed in pairs.