Physical education of the child in the family.

The duty of the parents is to strengthen the health of the child at the moment and to ensure the favorable development of the child's body in the future. Normal development and health is ensured by the creation of optimal conditions, that is, by organizing the correct regimen.

In the physical education of preschool children, physical exercises are used (walking, running, balance exercises, throwing, climbing, outdoor games), sports exercises, hygienic factors (day regimen, nutrition, sleep, etc.), natural forces of nature (sun , air, water).

Physical exercises.

Tasks and explanations should be clear and precise, they should be given in a cheerful voice and all movements should be shown immediately.

Exercises should be interesting, they should use well-remembered figurative comparisons, for example, "Bird", "cat", "steam locomotive". The main principle that parents should adhere to when doing physical exercises with babies is to portray everything in the form of a game. A cheerful tone, joke, laughter, active participation of an adult always captivate a child.

The number of repetitions for preschoolers usually ranges from 2 - 3 to 10. After the most difficult exercises, it is necessary to give short breaks of rest.

Average values ​​of indicators of physical activity of children for a full day - 17,000 movements; intensity 55 - 65 movements per minute.

Exercise is only beneficial when done systematically. Parents are required to find time to exercise daily with their children and carefully monitor their health, paying attention to the appearance, mood and well-being of the child.

Preschooler's daily routine.

By accustoming children to a certain regimen, to the fulfillment of hygienic requirements, we create skills that are useful for the body and thereby preserve their health. A solid daily regimen, established in accordance with the age characteristics of children, is one of the essential conditions for a normal physical development child. The main requirement for the regime is accuracy in time and correct alternation, the replacement of some types of activity by others. The time should be set when the child goes to bed, gets up, walks, eats, performs simple, feasible duties for him. This time must be strictly observed. Dream . Only during sleep does the child receive complete rest. Sleep should be long enough: children 3-4 years old sleep 14 hours a day, 5-6 years old - 13 hours, 7-8 years old - 12 hours. Of this time, it is necessary, especially for younger children, to allocate an hour and a half for daytime sleep. Children should go to bed no later than 8-9 hours. Nutrition. Children receive food 4-5 times a day. The first meal is given half an hour later, at least not later than an hour after the child wakes up, and the last meal is given an hour and a half before bedtime. Between meals, intervals of 3-4 hours should be set, they must be strictly observed. The most nourishing food is served at lunchtime, the less nourishing one at dinner. Walking. No matter how exactly the time for sleeping and eating is observed, the regime cannot be considered correct if it does not provide for time for a walk. The more time children spend outdoors, the healthier they are!

Computer: Pros and Cons.

Modern children communicate a lot with television, video and computers. If the previous generation was the generation of books, then the modern ones receive information through the video series. + The advantages of a computer: the computer can help the development of such important operations of thinking in children as generalization and classification;

• In the process of studying on the computer, the memory and attention of children improves;
• When playing computer games, children develop the sign function of consciousness earlier, which underlies abstract thinking (thinking without relying on external objects);
• Computer games are of great importance not only for the development of the intellect of children, but also for the development of their motor skills, for the formation of coordination of visual and motor functions;

Children 3-4 years old should not sit at the computer for more than 20 minutes, and by 6-7 years old this time of daily play can be increased to half an hour. - Disadvantages of the computer: Excessive use of the computer can lead to deterioration of the child's eyesight, as well as adversely affect his mental health. This is especially dangerous for shy children. And most importantly, you cannot rely only on the computer. A child is a small person, he can form and develop only by communicating with people and living in the real world.

Walking is important.

Children should spend as much time outdoors as possible to be healthy and strong. In summer, children can be outdoors for more than 6 hours a day, and in autumn and winter, children must be outdoors for at least 4 hours. The best time to walk with children is between breakfast and lunch (2-2.5 hours) and after a nap, before dinner (1-2 hours). In severe frosts, the duration of walks is somewhat reduced. The reason for canceling a walk for a healthy child may be exceptional circumstances: heavy rain, deep frost with a strong wind. Based on the experience of kindergartens, it has been established that preschool children accustomed to daily walks can also walk at temperatures of 20-25 frost, if there is no strong wind and if they are dressed appropriately for the weather. For a walk on cold winter days, children should go out in a warm coat, a hat with headphones, felt boots, and warm mittens. From time to time, it is useful to take long walks with children, gradually increasing the distance - for the younger ones up to 15-20 minutes of walking, for the older ones - up to 30 minutes, with small stops for 1-2 minutes along the way. Upon arrival, children should rest or play calmly before returning.

Rule 1... try to make the baby move, run, jump more. Rule 2... include in the diet products that are good for the eyes: cottage cheese, kefir, boiled sea fish, seafood, beef, carrots, cabbage, blueberries, lingonberries, cranberries. Parsley, dill. Rule 3... Watch his posture - with a "crooked" back, the blood supply to the brain is disturbed, which provokes vision problems. Remember: the distance between the book and the eyes should be at least 25-30 cm. Rule 4... do not allow the child to sit in front of the TV for a long time, and if he is already sitting, then only strictly opposite, no closer than three meters. Rule 5... Do not read while lying down and as little as possible under artificial light. Rule 6... do not forget that watching TV in a dark room is undesirable. Rule 7... A preschooler can play on the computer for no more than half an hour a day, after 7 years - 1 hour or 2 sets of 40 minutes each. Rule 8... It's better to forget about games on your cell phone! Rule 9. Do eye exercises together daily - turn this procedure into an exciting game.

A set of exercises for the eyes.

We offer a special set of eye exercises, which, if performed regularly, can be a good training and prevention for the preservation of vision. Exercises are best done in a playful way, with any toys of the child, moving them left and right, up and down. The exercises are performed while sitting, the head is motionless, the posture is comfortable, with the maximum amplitude of the eyes.

1. Hide and seek. Close your eyes, strongly straining the eye muscles, at the expense of 1-4, then open your eyes, relaxing the muscles of the eyes, looking into the distance, at the expense of 1-6. Repeat 5 times.
2. Close - far away. Look at the bridge of your nose and hold your gaze at the score of 1-4. You can't bring your eyes to fatigue! Then open your eyes, look into the distance at the expense of 1-6. Repeat 5 times.
3. Left right. Without turning your head, look to the right and fix your gaze at 1-4, then look into the distance directly at 1-6. Exercises are carried out in a similar way, but with fixation of the gaze to the left, up, down.
4. Diagonals. Move your gaze quickly diagonally: right up - left down, then straight into the distance at the expense of 1-6; then left up, right down and look into the distance at 1-6. repeat 4 times.

Watch your eyes. The world is so beautiful, especially if we see it ...

Hardening is the first step towards health.

Hardening of children is necessary in order to increase their resistance to the effects of low and high air temperatures and thereby prevent frequent illnesses. When hardening children, you should adhere to the following basic principles:

• carry out hardening procedures systematically;
• increase the exposure time of the hardening factor gradually;
• take into account the child's mood and carry out procedures in the form of a game;
• start hardening at any age;
• never perform procedures if the baby is cold;
• avoid strong irritants: prolonged exposure to cold water or very low air temperatures, as well as overheating in the sun;
• choose the right clothes and shoes: they must correspond to the ambient temperature and be made of natural fabrics and materials;
• tempered by the whole family;
• combine hardening procedures with physical exercises and massage;
• never smoke in the room where the child is!

Tempering methods.

The main hardening factors are natural and available “Sun. Air and Water ". You can start hardening children from the first month of life and after examining the baby by a pediatrician. "Cold basin". Pour cold water no higher than + 12C into the basin and pour over the feet of the child standing in the bath. Ask your child to stomp their feet while the water flows. The water outlet must be open. Pat your feet dry with a towel. On the first day, the duration of walking is 1 minute, add 1 minute daily, bringing it to 5 minutes. It is better to harden for 1 minute in a good mood of the child than 5 minutes with whims. Cold towel. If the child does not like cold dousing with water, put a towel soaked in cold water in the bath (12C). Ask your child to stomp (not stand) on it for 2 minutes. (in the morning and at night). "Cold and hot shower". The child bathes in the bath in the evening. Let it warm up in warm water. And then tell him: "Let us arrange a cold rain or run through the puddles." You open up cold water, and the child substitutes his heels and palms for the water. If the child is afraid of exposure to a cold shower, then you can first put a basin of cold water and say: "Well, let's run with you through the puddles!" And then from a warm bath into a cold basin (or in the rain), and then again into the bath. And so at least 3 times. After the procedure, wrap the child in a warm sheet without wiping it, but getting it wet, then put it on for sleep and put it in bed.

Walking barefoot is an element of hardening the body.

Another way of hardening is walking barefoot. Walking barefoot not only hardens, but also stimulates the nerve endings on the foot, has a positive effect on the work of internal organs. According to some experts, the soles of the feet are a kind of distribution board with 72 thousand nerve endings, through which one can connect to any organ - the brain, lungs and upper respiratory tract, liver, kidneys, endocrine glands, and other organs. How and when is it better to go barefoot?

• Of course, in winter, in cold weather, you should not teach a child to do this, but in spring and summer, a baby may well run barefoot on the floor of the house, and even better on green grass.
• The child should regularly walk barefoot, the real hardening effect occurs only after long systematic training.
• Use special rubber mats with spike grooves. Every morning, start exercising by walking barefoot on this rug.
• It is useful to massage the feet with a rolling pin or round stick, rolling them with the soles for a few minutes a day.

Walking barefoot increases the intense activity of almost all muscles, stimulates blood circulation throughout the body, improves mental activity!

Khvostova Olga Ivanovna.

LET'S GO, LET'S PLAY!

Interacting with your child on a walk can be a very important and productive component of their development. But for many parents, walking is a simple "walking" of the child, when he is given the opportunity to breathe fresh air, move around, and meet with peers.

Usually a flock of children is accompanied by a company of adults who, during a walk, have time to discuss a lot of topics and only out of the corner of their eye to look after their child. It is rare when moms and dads offer children certain games for a walk. They usually give them almost complete freedom.

Of course, a child can himself come up with elementary, but not always safe games: spank in puddles, climb trees, jumping up, and pull leaves from trees. The vastness of parks and squares, their green lawns and flower meadows cause a special delight, and the child is ready to run and run wherever they look.

He longs for movement, and you need to give him the opportunity to realize this desire. The best thing that can be advised is outdoor games: they satisfy his passion for movement. During the game, children receive the necessary muscle load and positive impressions, while avoiding emotional and motor overloads and being in the field of view of adults.

For a fun walk, a big ball is simply irreplaceable: it can be used in various outdoor games. The smallest ones can be given the task of rolling the ball to a tree, a bench or to their mother, jumping like a ball; learn to throw the ball to each other, throw the ball over an obstacle or throw it up. Teach your child to swing and throw the ball into the distance. Target throwing is used for older children, as it requires more complex coordination. The goal can be horizontal and vertical, use the available means (a circle drawn with chalk on the asphalt or building).

Feel free to set an example for your child.

Show different ways of throwing the ball: from the chest, from behind the head, from below.

Arrange the game through stepping and jumping over obstacles: a curb, a stream, a puddle, a branch, a line drawn on the sand or asphalt.

Organize fun games for the child and his friends in the park, in the yard.

Trees are suitable as "inventory", you can hide behind them.

A bench on which you can roll a ball to each other, crawl, crawl under the bench, climb over it.

Stumps that you can climb on and jump off, run around them.

Get involved in the game yourself, play fun with pleasure. In the course of joint activities, the child develops interaction and communication skills. The use of game exercises and outdoor games is an effective means of developing interest in physical activity, which is one of the main ones in strengthening and maintaining the health of children, introducing them to a healthy lifestyle.

Prepared by a physical education instructor

MBU d / s No. 139 "Oblachko" M.V.Daniulova

9 rules of hardening.

Consultation for parents.

One of the forms of physical education is hardening. It is an essential, most effective and affordable means of training and improving the body's defense mechanisms, affects the activity of all systems without exception.

Hardening involves the use of a complex of various procedures in order to improve health, increase the body's resistance to cold and prevent colds. There are often cases when one procedure is used, for example, rubbing the torso with cold water, and they hope to become hardened in this way. Alas! In this case, there can be no effect at all. And that's why. Hardening is formed only with a sufficient duration and intensity of cold impacts.

An important condition for achieving a high degree of hardening is systematic physical exercise.

Speaking about the effect of hardening on the body, it is necessary to mention the specific and nonspecific effects.

Specific effect manifests itself in an increase in resistance to heat or cold, depending on which temperature factor was used for hardening.

Nonspecific effect is formed simultaneously with the specific and is expressed in an increase in resistance to some other external influences.

For example: simultaneously with an increase in the body's resistance to cold, the tolerance of a lack of oxygen necessarily increases, the processes of inhibition and excitation are balanced.

Let's get acquainted with the basic rules of hardening.

First rule - the understanding of the need to temper has become a conviction. Only then can you cultivate the same habit of performing hardening procedures as the habit of washing your face, brushing your teeth, etc. Conscious attitude forms the necessary psychological attitude, which leads to success.

Second rule - strict adherence to a healthy lifestyle, an integral part of which is hardening.

Third rule - systematic hardening, and not from case to case. Even a two-week break significantly reduces the previously achieved hardened state. Hardening should not be stopped even in the case of a mild illness, you can only reduce its dose.

The fourth rule is the duration and intensity of hardening procedures should be increased gradually. Each new procedure should first cause autonomic shifts: an increase in heart rate, an increase in the frequency and depth of breathing. The absence of these shifts indicates an insufficient increase in the effect of the hardening procedure. On the contrary, the manifestation of tremors, "goose bumps", pallor of the skin is an indicator of an excessive increase in the strength of the stimulus. In the first case, there will be no desired effect, in the second, a state of discomfort arises, which can lead to illness.

Fifth rule - taking into account the individual characteristics of the organism. Children have different sensitivity to temperatures. The same factor can cause a mild runny nose in one, and a serious illness in another. These differences depend on the characteristics of the body structure, health status, type nervous system... So, in children with a balanced character, resistance to cold is developed faster than in impulsive ones.

Sixth rule - the need to create a good mood during hardening procedures. With positive emotions, as a rule, negative effects do not occur. All procedures should be performed "on the verge of pleasure" and stop when signs of unpleasant perception of the procedure appear. Depending on the child's mood, the hardening procedure can be increased or decreased in duration, and the water temperature can be decreased or increased. Taking into account the emotional state of the child, his well-being will provide a constant interest in hardening procedures, make them desirable.

Seventh rule - the obligatory physical activity. The effectiveness of hardening will increase many times if you systematically engage in physical exercises that correspond to the capabilities of the body.

Eighth rule - for the purpose of hardening, it is necessary to use the whole complex of natural natural factors - water, air and sun.

Ninth rule - taking into account the climatic conditions of a particular region where a person lives permanently. The climate of a particular region forms a specific type of thermoregulation in humans and determines their sensitivity to cold.

Hardening can be local and general ... At local hardening, the cold affects a certain part of the body (foot baths, body wiping). Common such hardening is considered when a cold stimulus acts on the entire surface of the body (bath, shower, bathing).

A good way to harden, form and strengthen the arch of the foot in the summer is walking barefoot on sand, grass, ground.

It is necessary to accustom children to this on hot sunny days, gradually increasing the time of walking barefoot from 2-4 to 10-15 minutes. Strengthened legs can walk barefoot at + 20 * C.

Permanent forms of hardening - pulsating microclimate and optimal clothing - should be complemented by sun and air baths, various water treatments etc.

Prepared by a physical education instructor

MBU d / s No. 139 Daniulova M.V.

How to properly organize physical exercise at home?

Memo "Ten Tips for Parents"

1. Maintain your child's interest in activities physical education, in any case, do not show your disregard for physical development. Remember: the family largely determines the behavior and attitudes of the child, including his attitude to physical education. The example of adults is extremely important. As you relate to physical education, so will your child relate to it.
2. High self-esteem is one of the most powerful incentives for a child to do any job. Either homework or morning exercises. Maintain high self-esteem in your child in every way - encourage any achievement, and in return you will receive even more efforts.
3. Observe the behavior and condition of the child during exercise. Sometimes parents do not understand why the child is capricious and does not fulfill their requirements. The reason may be fatigue, latent desire, etc. try to understand the cause of negative reactions. In this you will be helped by a deep knowledge of the characteristics of your child, his trust, a sense of his own importance and the significance of his own personality.
4. In no case do not insist on continuing classes if for some reason the child does not want to. Find out the reason for the refusal, eliminate it, and only then continue your studies. If this is not done, then there will be a persistent rejection of any physical exercise.
5. It is important to prioritize your child's exercise choices. Almost all children like outdoor games, but there are exceptions.
6. Don't scold your child for temporary setbacks.
7. Don't change your exercise routine too often. If the child likes them, let him do them as long as possible - in this case he will not “grab the top”, but will firmly master this or that skill, movement.
8. It is important to maintain a culture of exercise. In no case should there be slackness, negligence, slipshod execution. Physical education is a serious matter!
9. Do not overload the child: what is available to an adult is not always useful for a child.
10. In the process of raising a child, you must be accompanied by three unshakable laws: understanding, love, patience.

AND physical education instructor - Olga Khvostova

Memo for parents

Memo for parents

How can you make the sitting process easier? What does correct fit mean?

When properly seated, the thighs are at right angles to the spine and lower legs, the soles touch the floor with their entire surface. It is bad if the legs do not reach the floor or the seat is so low that the legs are above the level of the hip joints.

The back should be parallel to the back of the chair. If it is tilted forward, a stoop may develop; leaning excessively on the back of a chair will help form a round back.

The hands and forearms should lie freely on the table. With this landing, the shoulder blades are well fixed and the child can breathe freely and deeply.

A very high table causes the elbows to rise and a compensatory curvature of the spine; with a low table, the child slouches and bends the torso forward.

So, improper seating at the table is a factor not only of improper posture, but also of increased morbidity (acute respiratory infections, intestinal atony, etc.)

What does it mean for a preschooler to stand?

Standing, especially in a certain position, is very tiring for a child, since the back muscles quickly relax, unable to withstand the static load. Therefore, the baby begins to shift from foot to foot, tries to lean against something.

Remember! By punishing a child by standing in a corner, you are punishing him physically.

How not to miss posture disorders? It is always easier to prevent than to cure!

At first, violations are transient. If the child, despite the correct preventive measures, prefers the wrong postures, you need to consult a doctor - an orthopedist or exercise therapy doctor and strictly follow his recommendations. A constant reminder of how to walk correctly will not give a child anything: this age needs to repeat the exercises from 33 to 68 times so that he understands and accurately reproduces this movement. Here gymnastics will come to the rescue - special exercises that contribute to the development of correct walking and a sense of balance, coordination of movements, the formation of the foot and strengthening of the muscular corset of the back.

To develop proper walking and a sense of balance teach your child to walk with their feet parallel. This can be done on paths, benches, steps, chipped logs, winding paths drawn with chalk. The sidewalk edge is a great tool for this.

For the prevention of flat feet you can use any scratchy surface - up to the rubber mats on which we wipe our feet, as well as any exercise equipment that is currently on sale.

To form the correct posture teach your child to crawl under something (chair, table, bench)

Physical education instructor - Olga Khvostova

Child health is our common goal

Consultation for parents.

Child health is our common goal.

Prevention of posture disorders.

Preschool age is the period of posture formation. At this age, the formation of the bone structure is not yet complete, the skeleton is largely composed of cartilaginous tissue, the bones are not strong enough, they have little mineral salts, the extensor muscles are not developed enough, therefore the posture in children is unstable, easily disturbed under the influence of improper body position.

What can lead to poor posture? There are many such reasons, let's name just a few.

1. Furniture does not match the age of the child. Especially when he spends a long time in a forced position. Therefore, you need to remember about the need to match chairs and tables for the child's height, both in kindergarten and at home, and also not to interfere with the child spending more time in a free position (for example, lying on the carpet), as is customary in many foreign preschool institutions and schools.
2. Constantly holding the child when walking by the same hand.
3. The habit of standing on the same leg. With proper walking, body weight is evenly distributed on both legs. We can speak of an even distribution of body weight when the feet are parallel when walking. That is why, in order to form a correct walk, the child must be placed in such a situation so that his legs are parallel to each other, for example, to train when walking on a narrow path, a board, a log. If the child has completed the appropriate exercise and everything is in order with his coordination, then he is able to walk along a stick or rope.
4. Incorrect sitting posture (leaning forward, throwing your arms behind the back of the chair, putting your leg under you).
5. Incorrect posture during sleep (asleep with legs tucked to the stomach, curled up in a ball). You need to sleep on a hard bed, leaning on it with bony protrusions; at the same time, the muscles should not be in constant tension, so a soft mattress and pillow are needed. Better if the pillow is between the cheek and shoulder, it can be quite soft, but small. Best pose for sleeping - on your back, with your arms spread out to the side.
6. Posture disorders often develop in sedentary children, weakened with poorly developed muscles, therefore, gymnastic exercises are necessary for those muscles that provide good posture.

Poor posture is not only not aesthetically pleasing, but it adversely affects the position of the internal organs. A stooped back makes it difficult to maintain the normal position of the chest; weak abdominal muscles also do not contribute to deepening breathing. The consequence is a lower supply of oxygen to the tissues.

It is very important to monitor the posture of the preschooler and develop the ability to sit and stand correctly. Sitting is not a rest, but an act of static tension. When sitting, children, unlike adults, do significant muscle work.

The extensor muscles (especially if they have not been strengthened before) are still weak, so children quickly get tired of sitting and try to quickly change their posture or get up to move. We, adults, often do not understand this and scold children for restlessness.

Physical culture instructor Olga Ianovna Khvostova

One of the primary problems of progressive humanity is the formation of a harmonious personality with a high level of development of spiritual, intellectual and physical abilities. This problem is of particular relevance in the context of modern trends in society change. Of the many important tasks, the health of students and youth is in the first place in terms of importance. The health factor of the younger generation is largely limited by the content and quality of the organization of the process of physical education at school, focused on new goals that modern civil society sets for it.

In accordance with the State educational standards, the branch "Physical culture and health" is represented by subjects: "Physical culture", "Pre-conscription and medical and sanitary training", "Fundamentals of life safety".

The subject "Physical culture" solves the problem of health formation, which includes physical, spiritual and social well-being.

The purpose of the subject "Physical culture" in a general educational organization is health promotion, promotion of harmonious physical, moral and social development, successful learning, the formation of self-regulation skills by means of physical culture, as well as the formation of an attitude towards maintaining and strengthening health, skills of a healthy and safe lifestyle.

To achieve the goal in the teaching process, the following tasks are implemented:

• Wellness:

• prevention of diseases, stressful conditions by means of physical culture;
• formation of the body's ability to adapt to the environment;
• promoting the health of students, the formation of correct posture, prevention of flat feet, myopia and other diseases;
• increased mentalperformance;
• mastering the skills of forming a healthy lifestyle.

• Educational:

• mastering physical culture knowledge necessary for organized and independent studies;
• mastering the spiritual values ​​of Olympism and Olympic movement(Olympic education);
• teaching vital motor skills and abilities;
• formation of a culture of movements, enrichment of motor experience with physical exercises with a general developmental and health-improving orientation, technical actions and techniques of basic sports.

• Educational:

• the formation of patriotic self-awareness;
• fostering positive character traits, such as disciplined behavior, a benevolent attitude towards comrades, collectivism, mutual assistance, honesty, responsiveness, courage, perseverance in achieving goals;
• the formation of a respectful attitude towards one's own health and the health of others as a value;
• implementation of the principle of a harmonious combination of moral, physical and intellectual qualities of a person;
• the formation of motivational attitudes towards physical and spiritual self-improvement;
• prevention of asocial behavior by means of physical culture.

• Developing:

• development of conditioning and coordination qualities;
• development of creative abilities;
• development of the worldview;
• development thinking abilities, through the integration processes of education.

• Applied:

• teaching the skills and abilities of cooperation with peers in the process of physical culture and sports activities;
• mastering the knowledge, skills and abilities requiredto ensure safety during independent games and physical education.

All objectives of the subject are equivalent.

In the new academic year 2015/2016, in accordance with the new Republican state educational standards, standard curricula, the subject "Physical culture" refers to the invariant part and 3 hours a week are allocated for its study in grades 1-11, profile classes sports direction - 5 hours a week. Physical education lesson should not exceed 45 minutes. With a modular training system, a physical education lesson is planned in a schedule of 45 minutes with lessons in labor training, foreign language, music, fine arts, etc.

In accordance with the standard curricula, the hours provided for the study of the subject "Physical culture" are not taken into account when determining the maximum permissible teaching load for a student, but they are necessarily financed.

According to the law of the Donetsk People's Republic "On physical culture and sports" Article 76,pedagogical activity in the field of physical culture and sports may be carried out by persons who have secondary specialized or higher education in the field of physical culture and sports, as well as admitted to such activities in the manner established by the Republican executive body in the field of physical culture and sports of the Donetsk People's Republic. "

To solve the problem of the lack of gyms in general education organizations, we recommend organizing adapted premises for physical culture (gymnastics, aerobics, gym, etc.)

To optimize the educational process in the subject, you can also organize classes in such a way that there are classes of the same parallel in the gym. This will make it possible to prevent injuries in the classroom, as well as to use the competitive method to achieve positive results in the study of the subject.

A modern physical education lesson includes individual and differentiated approaches in determining the load and the selection of means, forms and methods of teaching. Students of a special medical group require special attention. The main goal for students of a special medical group, through the means of physical culture, is to increase the vital activity of organs and systems, to achieve individually sustainable improvement of well-being. To do this, students must perform available exercises according to their nosologies and correctional and developmental complexes.

The distribution of students into the main, preparatory and special groups for participation in physical culture, health-improving and sports-mass events is carried out by the doctor, taking into account their state of health (or on the basis of certificates of their health). The recruitment of special medical groups before the new academic year should be carried out until June 1 taking into account age, indicators of physical fitness, functional state and the degree of the pathological process according to the medical examination carried out in April-May of this year. Lists of children indicating the diagnosis of the medical group are transferred to the school director and physical education teachers. Director until September 10 the current year must issue an order for the school to create a special medical group.Students who have not passed a medical examination are not allowed to exercise in the subject "Physical culture".Classes with a special medical group in general education institutions are conducted by a physical education teacher, or in the exercise therapy office of a local polyclinic. For this, a class attendance diary is started, which is monitored by a physical education teacher, class teacher and parents. Lists of students who are assigned to different medical groups are approved by order of the general educational organization. The medical group for physical education of each student is entered into the "Health Leaflet" of the class journal. The second copy of the "Health Sheet" indicating the nature of the disease should be handed over to the physical education teacher.

To implement new educational standards, the creative group has prepared a new program on the subject "Physical culture" for grades 1-11.

The program "Physical culture" includes the following sections:

• "Fundamentals of knowledge about physical culture" (information component);
• "Methods of motional activity (sports, monitoring of physical development) basic and variable part" (activity component).

Knowledge about physical culture is studied directly in practical classes, in the course of exercises, tactical and technical actions, or separately no more than 2 hours in each topic. At the end of each quarter, before the fourth grade, a separate grade is required for the theoretical preparation of the section "Fundamentals of knowledge about physical culture" and the theoretical material of the topics covered.

Assessment of knowledge in grades 5-11 is recorded in the journal in a separate column "OZ". Knowledge control can be carried out orally or in writing.

Knowledge of the "Physical culture and health" industry enables students to safely engage in physical culture and sports, as well as lead a healthy lifestyle. Theoretical and methodological knowledge is in demand in the student Olympiad in physical culture and various competitions.

When studying the section "Fundamentals of knowledge about physical culture" we recommend using notebooks in the classroom. The notebooks may reflect the student's health diary, which he maintains independently. For the formation of students' knowledge, modern pedagogical technologies are becoming relevant, such as: computer (information) teaching technologies, project-based teaching technology, training technologies. We draw your attention to the need to use textbooks on physical education, which are presented in the list of recommended literature, electronic versions are on Internet resources.

Activity componentincludes the themes of the basic and variable parts.

The basic part in all grades includes the topic "Monitoring of physical development" (MPF) and topics for the study of basic sports.

The variable part consists of variable sports disciplines and takes into account local conditions, the interests and desires of children, the material and technical base of the educational institution. The variable part is selected by the physical education teacher, taking into account the above.

The topic "Monitoring physical development" makes it possible to track the functional state and level of physical health of students and includes 6 functional tests (indices): "Rufier's test", "Stange's test", "Quetelet's index", "Robinson's index", "Shapovalova's index "," Romberg's test ", which characterize the levels of functional capabilities of the body's systems. Functional tests are carried out in September, April-May, to identify the state of the body, as well as to determine the dynamics of the development of functional systems. All functional tests should be performed from a quiet position prior to exercise. It is optimal to organize the conduct of diagnostic tests for the first three lessons, distributing the children in pairs. Devote the first lesson to acquaintance with the requirements for the subject "Physical culture" and conduct 2 tests: "Shtange's test" and "Romberg's test". In the second lesson, conduct 2 tests: "Rufier's test" calculate the "Quetelet index" The third lesson is devoted to the tests "Robinson's index", "Shapovalova's index". To involve parents in the formation of knowledge on preserving the health of schoolchildren, the Quetelet Index and the Robinson Index can be given for homework. After carrying out functional tests (indices), it is necessary, if possible, to involve a school doctor or school nurse. In the month of April-May, the carrying out of diagnostic tests is organized in the same way as in September.

The topic "Monitoring physical development" also involves the study of the level of physical development, motor abilities and health for this, 4 diagnostic exercises are used in grades 1-4, 6 diagnostic exercises for assessing the physical fitness of students in grades 5-11. The initial level of diagnostic exercises is taken during the study of basic sports: gymnastics - exercises for flexibility, strength; sports games-exercise for dexterity, speed-power qualities; Athletics-exercise for speed, endurance; tourism is an exercise in strength, speed-strength qualities, but no later than November. In the month of May, all 6 diagnostic exercises are taken comprehensively.

Students assigned to the preparatory and special medical groups for health reasons, in the last quarter, perform test exercises that are not prohibited according to their diseases to determine the level of physical fitness. It should be noted that students of the 1st grade in the 1st quarter are not diagnosed.

When determining the level of physical fitness, the teacher should use the table of results without taking into account the dynamics of development.

In addition to the levels, diagnostic exercises have a point scale of assessment, which makes it possible for the teacher to evaluate a student in April-May, except for grades 1-4, taking into account the rate of growth of his physical fitness indicators. The topic "Monitoring of physical development" in the month of September is not assessed. The grade for the topic is set in the month of May in accordance with the assessment criteria for physical culture.

The basic part of the new program, in contrast to the previous program, which included the variability of studying modules (sports), makes it possible to make the process of physical education continuous, facilitate the transition from one age group to another, and provide social adaptation (transition from one school to another, change teacher, study in educational institutions of secondary and higher vocational education, etc.). This approach will provide the necessary level of development of the personality of students, strengthening their health, mastering their knowledge and skills of self-improvement.

Basic topics are required to study. The basic part includes topics:

Grades 1-4 - "Outdoor games", "Gymnastics with elements of acrobatics", "Athletics", "Basic concepts and elements of sports games", "Swimming" themes);

Grades 5-9 - "Gymnastics", "Athletics", "Tourism", "Sports games" (two types for the teacher's choice of 4: football, handball, basketball, volleyball, taking into account the material and technical base and interests of students) ;

10-11 grades - "Gymnastics", "Athletics", "Tourism", "Sports games" (two types for the teacher's choice of 4: football, handball, basketball, volleyball, taking into account the material and technical base and interests of students), "Organization of active leisure".

When selecting for the study of sports games, it is necessary to take into account that for the formation of skills and abilities it is necessary to conduct classes in the selected basic sports for at least 3 years.

The study of the variable topic, when the year of study does not correspond to the class of study (for example, in the 9th grade, the topic of martial arts is studied, the first year of study), the teacher must independently adjust the content of the variable topic and control standards, taking into account the physical fitness and psychological and age characteristics of students.

Physical education specialists can develop their own variable themes for this program. Programs of variable topics must undergo an examination, receive the stamp of the Ministry of Education and Science, and be made public for general use. Thus, the number of variable themes should increase over time.

Physical culture lesson in primary grades is aimed at maintaining the formation of motivation for physical culture and sports activities, the development of physical qualities. The main activity in the lessons of physical education in primary classes is games.

Game activity, as a means of teaching and improving the motor readiness of primary schoolchildren, is the most productive direction of the educational process in the modern methodology of physical education. This circumstance is due to the fact that the peculiarities of the development and functioning of the basic systems of the body of young children to the greatest extent, are adapted precisely to play activities.

In grades 1-4, it is necessary to include the game activity of students in each lesson of physical education. When using outdoor games and game tasks in the lessons, the following tasks are solved:

• development of coordination (accurate reproduction of spatial, temporal and strength characteristics of movements, maintaining balance, quick and timely response to changing situations, consistency of simultaneous and sequential movements of various parts of the body, reproduction of the tempo and rhythm of movements) and conditioning (high-speed, strength, speed-strength, general endurance, flexibility) abilities.
• consolidation and improvement of motor skills, skills and studied ways of activity;

Games should be selected taking into account the topic being studied in order to consolidate the studied elements.

Due to the increased emotional activity of children during games, it is necessary to strictly regulate the load during games due to:

• conducting games with short breaks, which enable students to recover their strength, reduce heart rate to optimal values ​​(110 - 120 beats / min);
• increasing or decreasing the number of repetitions of the game or individual episodes;
• increase or decrease the time for game;
• lengthening or shortening the distances, the size of the area for the game;
• increasing or decreasing the number of players in a team, etc .;
• increasing the number of obstacles, decreasing or increasing the weight and number of transferred items.

Physical activity during the game should be monitored by visual signs: complexion of the face, respiratory rate, coordination of movements, sweating, facial expressions, and well-being.

To prevent injuries of students in physical education lessons, it is advisable to hold classes 1 in the gym in September-October. During this time, middle and high school are open on the street, so the gym is free. Conducting classes in the gym with 1st grade students will make it possible to better know the children of their character, physical abilities, relieve psychological tension in schoolchildren by reducing environmental stimuli, and it will be easier for the teacher to control the activities of first graders in a confined space. Students in grades 1-4 are assessed verbally.

Control and verbal assessment in junior school age apply in such a way as to stimulate the student's striving for his personal physical improvement and self-determination, improving results, increasing activity, and the joy of doing physical exercises.

In the period from 01.09 to 01.10 academic year, in order to adapt students to the loads at physical culture lessons, control educational standards are not received, the basic topic "Monitoring of physical development and physical fitness" is implemented through 6 functional tests (indices), and classes are recreational and health-improving character with moderate loads.

Due to the fact that training sessions are mandatory for every student to visit, students assigned for health reasons to the SMG and the exercise therapy group, as well as temporarily exempted from classes in the subject "Physical culture", are required to attend it and can be attracted by the teacher to types of educational activities that are not contraindicated for them ...

Anatomical physiologicaland the psychological characteristics of boys and girls require a different approach to the organization of classes, the selection of means and methods of teaching motor action and education of physical qualities, todosage of physical activity .

In accordance with the curriculum, physical education classes for boys and girls in grades 10-11 are carried out separately, the division of classes into two groups is carried out in accordance with the order of the Ministry of Education and Science.

Special attention is also required by sports-gifted students who are engaged in sports sections, circles, participate in sports competitions and physical culture and sports life of the school. For these students, it is necessary to select special forms of methods, means and exercises that will make it possible to improve their physical development and their sports results. It will be advisable to keep in touch with the coaches of these students in order to bring the student together to the desired sports result. Pupils should receive sufficient load at physical education lessons, but there should not be overload (overtraining), taking into account their sports activity. Sports-gifted students need to be attracted to participate in the student's Olympiad in physical culture and prepare, starting from the 9-10th grade.

According to the curricula in a general education institution, you can organize a sports profile, a sports-legal profile, a defense-sports profile. To do this, you need to conduct a questionnaire and, having organized specialized training, conclude an agreement with specialized higher educational institutions on cooperation. For a conscious choice of a profile in a general education institution in grades 8-9, pre-profile training is carried out with the aim of profile orientation of students.

The forms of implementation of pre-profile training by educational institutions are: study of individual subjects on a differentiated basis; introduction of vocational guidance courses, elective courses, extracurricular and circle work of the corresponding direction.

Profiles of a sports orientation give the prospect of enrolling in universities where physical training is an important component. The acquired knowledge enables schoolchildren to use it in everyday life as well.

In the 2015-2016 academic year, the assessment is carried out in accordance with the methodological recommendations for assessing the educational achievements of students in the subject "Physical culture".

Assessment of academic performance should consist primarily of quality criteria assessing the level of student achievement, which include: the quality of mastering the program material,including theoretical and methodological knowledge, methods of motional, physical-health-improving and sports activities, as well as from the quantitative indicators achieved in motional actions.

In order to correctly and accurately assess the level of physical fitness of students, indicative control standards, the teacher should take into account two indicators. The first is the initial level of readiness in accordance with the physical education program. The second is the changes in the indices of physical fitness for a certain period of time. To do this, the initial level can be determined by holding at the beginning of the topic the control standard that is planned at the end of the topic when creating the same conditions. Assessing positive changes in the indicators of certain qualities, the teacher must take into account the peculiarities of the development of individual motor abilities, the dynamics of their change in children of a certain age, and the initial level. For this, the formula for calculating the rate of increase in physical qualities is used, the author A.G. Trushkina. If the increase is 10-15%, 1 point is added to the assessment of the student's result, and in the case of an increase of more than 15%, 2 points are added to the assessment of the student's result.

One of the directions of physical culture and health improvement work is out-of-class and out-of-school work, out-of-class physical culture and health and sports work affects the entire teaching staff. When preparing a physical culture and health or physical culture and sports event, the school director (since he must directly manage physical education in a general educational organization) makes an order in which the responsibilities of the teaching staff, public organizations (by agreement), parents, and students, for organizing and conducting activity. Extracurricular activities include: physical culture and health and sports events (sports events, tournaments, sports evenings, competitions, health day, Olympic week), preparation of teams for participation in competitions, work with the school's physical culture, circle, sectional work, which provides additional payment for hours for conducting circles. Extracurricular activities complement the compulsory educational component, taking into account the individual motives of interests and needs, natural abilities and the state of health of students.It is impossible, pupils, to be admitted to classes in circles, sections of a sports direction without a doctor's certificate in which permission is noted for classes in a sports club, section.

For the implementation of extracurricular work, it is advisable for general educational institutions to cooperate with children's youth sports schools, providing them with a base for conducting classes, in turn having the opportunity to use their equipment for conducting physical education lessons, inviting representatives of a children's youth sports school to parent meetings, when holding sports mass events, it is advisable to hold demonstration performances of sports sections that are cultivated on the basis of a children's youth sports school to give children an idea of ​​\ u200b \ u200bthe sports.

According to the new Republican state educational standards, new program requirements dictate a new approach to planning the educational process in physical culture. A physical education teacher, according to the explanatory note of the physical education program for grades 5-11, must first of all decide on the distribution of hours of the variable part, taking into account: the availability of a material and technical base, regional sports traditions, the desire of students. The second step of a physical education teacher is planning preparation. The peculiarities of planning the annual plan are that the plan separately determines the topics of the basic and variable part of the program, together with the number of hours in the variable part of the program, it is noted which topic is taken or on which topic of the basic part, the hours are redistributed, and when choosing a variable topic, the year of study is prescribed, because the teacher can choose different themes every year. If necessary, within the framework of one variable topic, you can master the educational material provided for two years of study.

In the case of mastering two years of a variable topic during one academic year and in the case when the year of studying the variable topic does not correspond to the class of study (for example, in the 10th grade, the martial arts module is studied, the new year of study), the teacher must adjust the content of the variable topic and the assessment standards ...

For example:

Table 1

Schedule of physical education classes for 5th grade students for 2015/2016 academic year year

p / p	View program material	Watch	I quarter Number of lessons 1–27	II quarter Number of lessons 28–48	IIІ quarter Number of lessons 49–78	IY quarter Number of lessons 79–102
	Basic part
		During the lesson or no more than 2 hours in the topic
	Gymnastics				49-61
	Athletics		4-11			86-93
	Sports Games Football			28-47
	Sports games Volleyball *		12-27
	Tourism				62-75
	Physical development monitoring					94-102
	Variable component
	Floorball				76-78	79-85
	Sports games volleyball *
	Total	102 + 3 (hours reserve)
* hours are reallocated to the base part

Example of a graphical schedule:

Schedule-schedule of distribution of educational material
for the third-fourth quarter of the 2015-2016 academic year for __ 5 ___ class

p / p	Theme and content of the program	Watch	Numbers, dates of lessons
	VOLLEYBALL
	Fundamentals of knowledge about physical culture
	Special physical training
	Teach the elements of volleyball:
		Oh, and
	Educational game, Outdoor play, relay races
	Homework
	Push-up from the floor

O-familiarize; I-explore; Z-fix; P-repeat; K-control.

At the time of the lesson, the teacher should have a synopsis plan or a synopsis block. The teacher makes this document for individual use and can take notes in it in order to improve the lesson next time. Necessarily in the outline of the outline or in the block of the outline, medical and pedagogical control over the heart rate must be reflected. The outline block, in contrast to the outline outline, combines lessons on one topic and has a common goal and objectives.

Block synopsis of lessons number 11-18 for boys 10 cl.

Theme: Volleyball

Target: ____________________________________________________________

Tasks:

Didactic;

Wellness;

Educational;

Developing.

Applied

Location: gym

Inventory: stopwatch, whistle, volleyballs, volleyball net, didactic materials.

Lesson progress

Part of the lesson			Number, date, lesson, load dosage
			1.11	3.11
Preparatory part 10-12 minutes	Formation, greeting		min.	min.	min.	min.	min.	min.	min.	min.
	Heart rate check in 15 sec.		30s
Main part 28-32 min.		SMG works by cards	3 min.
			8 p.
			5 m
	Heart rate check in 30 sec.	In students whose heart rate did not recover from recovery exercises after 3 minutes. re-check heart rate	1 minute.

Example outline outline:

Lesson outline plan number _____ for students ____ cl. date_______

Theme: _________

Target: __________________________________________________________________

Tasks:

Didactic;

Wellness;

Educational;

Developing.

Applied

Location: ___________________________________

Inventory: ___________________________________________________________

During the classes

Part of the lesson		Dosage	Organizational and methodological guidelines
Preparatory part 10-12 minutes	Formation, greeting	1 minute.	Pay attention to the readiness of students for the lesson. Ask how you feel
	Heart rate check in 15 sec.	30s	Students with increased heart rate should be given individual tasks to restore physical condition
Main part 28-32 min.		3 min.	SMG works by cards
		8 p.
		5 m
The final part is 3-5 min.	Heart rate check in 30 sec.	1 minute.	Students whose heart rate has not recovered from recovery exercises after 3 minutes. re-check heart rate

The dosage of the load is determined: s-seconds, min-minutes, p-the number of times, m-meters.

Methodological support is an important component of the education system, it has an integral system of actions and activities aimed at improving the qualifications and professional skills of each teacher, developing the creative potential of pedagogical teams of educational organizations, achieving positive results educational process. It should be based on modern achievements of psychological and pedagogical science, taking into account the experience of teachers and a specific analysis of the results of the educational process.

Plans for methodological work with pedagogical personnel and their implementation, as well as the entire system of methodological measures in the system of postgraduate pedagogical education, should be maximally aimed at the formation of a professional pedagogical and socio-psychological culture of teachers, expanding and deepening knowledge, developing new pedagogical ideas, introduction of teaching technologies in modern conditions.

In order to improve the work on supporting the teaching of the subject "physical culture", we recommend the methodological services:

• familiarize teachers with the new regulatory framework;
• help teachers familiarize themselves with and analyze methodological recommendations on the subject "Physical culture";
• pay attention to the forms of extracurricular work;
• assist teachers in preparing for professional competitions;
• organize creative groups on the issues of solving problems of physical culture;
• to introduce advanced pedagogical experience in teaching physical culture in general educational organizations;
• to direct the activity of teachers of physical culture to creative search in the field "Health and physical culture".

• creation in general educational organizations of conditions conducive to the formation, strengthening and preservation of the physical and mental health of students by means of physical culture and sports;
• provision of medical and pedagogical control over the organization of physical education in general educational organizations in accordance with sanitary standards;
• ensuring the effectiveness of the organization of physical activity of students, taking into account their age, psychophysiological, individual characteristics,physical development, and the mode of operation of the school;
• organization of sectional and circle work of a physical culture and health-improving direction in an educational institution, by persons who have a special education.
• organization of additional classes with students assigned to a special medical group in medical institutions;
• organization of specialized classes in the "Health and Physical Education" branch;
• organization of classes 1 classes in September October in the gym;
• a system of explanatory work among parents about the need to monitor the real state of health of children;
• holding working with the teaching staff to prevent bad habits and maintain a healthy lifestyle.

• universal educational activities for leading a healthy lifestyle;
• physical education of students of a special medical group;
• formation of motivation for a relatively healthy lifestyle and exercise;
• dosing of physical activity;
• ensuring a differentiated and individual approach to students when organizing the educational process, taking into account age, psychophysiological, individual characteristics, characteristics of physical development and gender;
• assessment of students' knowledge at physical education lessons
• formation of the rules of insurance and self-insurance among students, control of the physical condition of the body;
• repetition of life safety at each physical education lesson when performing various physical exercises;
• conducting briefings in the organization of physical culture events, competitions, etc .;
• organization of work with physical culture active
• special preparation before each test exercise (at least two sessions);
• warm-up before passing the standard, and after - recovery exercises;
• conducting the school stage of the student Olympiad in physical culture.

The structure of building a physical education lesson.

V structure physical education classes are divided into 3 parts, in which physical activity should increase and decrease gradually:

introductory preparatory- warm-up (there should be an increase in heart rate, as the load increases);

the main, during which a complex of programmed tasks is solved (the peak of physical activity of the lesson falls on it and their decline begins with it);

the final, the purpose of which is to restore the pulse and respiration (during this time, the pulse should be restored to the initial one).

A lesson is considered effective if the motor density is 60-80%. If it is lower, then the lesson was not training. If higher, then the child is overloaded.

This approach is dictated by the need for optimal doses of physical activity, i.e. those that provide a training effect without harm to the health of the child.

Forms physical education classes are varied. The mainforms of work with children in class are:

1) frontal; 2) individual; 3) group; 4) in pairs.

The teacher chooses the forms of conducting classes himself, depending on the age of the children, the tasks set, the venue, conditions.

So, in the younger group, mainly classes of a complex, plot, play nature are used. In the older group, in the general system of classes, it is necessary to single out classes of an educational and training, thematic, control and accounting nature.

Forms of physical education

№ p / p	Name	The structure of the physical education lesson
		Introductory	The main	The final
1.	Educational and training	Different types of walking; drill exercises, for orientation in space, warm-up run	Developmental exercises, basic movements, outdoor games	Resting walking (sedentary play), breathing exercises
2.	Subject	Any physical exercises familiar to children, organically combined with the plot of the lesson
3.		Medium mobility game (warm-up)	2-3 games with different types of movements (the last one is great mobility)	Sedentary game
4.	Thematic	With one type of exercise: cycling, skiing, swimming, etc.
5.	Complex	With elements of the development of speech, mathematics, construction, etc. by type of occupation number 1-3, but with the inclusion of an additional task from other sections of the program, which is solved through movements
6.	Control and accounting	Held at the end of a quarter of a year to obtain information about the mastery of basic movements and physical qualities by children

In the first junior group, classes are held in subgroups (10-12 people), and starting with the second junior group - with all children at the same time. However, if necessary, the teacher can conduct classes in subgroups, setting the same or different weekly amount for each of them. The duration of classes is dictated by the age of the children, their health, physical fitness and is approximately 15-20 minutes in the younger groups, 20-25 - in the middle, 25-35 - in the older ones.

The basics of the methodology of physical education are based on their specificity, which consists in the fact that each lesson is:

- a certain "health-improving dose" in the form of movement, physical activity, affecting the health of children, their correct physical development and fitness, necessarily taking into account individual characteristics;

Motor activity, where movement should always be perceived by the body as "muscle joy" and used by the educator as a means of versatile development; communication with peers and an educator as social comfort; teaching motor skills as an opportunity for self-expression. The fulfillment of these requirements ensures, to a certain extent, the democratic style of relations between the teacher and the children.

Physical culture lesson should solve 3 problems: wellness, educational and educational.

Duration of the lesson is -

in the younger groups 15 minutes, in the middle groups 20 minutes, in the older ones 25 minutes.

Indicators of the effectiveness of physical culture lessons:

Lesson objectives		Performance criteria
Educational	Formation of motor skills, knowledge of physical education	Children mastering motor skills at the level of assigned tasks
Wellness	Development of systems and functions of the body; health promotion	Optimality of physical activity, physical activity; the presence of hardening moments.
Educational	Mental, moral, aesthetic and labor education. Development of interest in physical education classes.	The presence of special situations that activate thinking, the choice of a way of behavior; aesthetic setting. Positive emotional tone of children.

Before class, you need to lighten the clothes of the children; see if their shoes are comfortable.

For each part of the lesson, specific motor tasks are selected: in the introductory part - preparatory, warm-up; in the main - educators and trainers; in the final - restoring.

The health-improving orientation of the lesson is characterized by:

Good ecological and hygienic conditions (cleanliness of the room, air, comfortable clothes, shoes, etc.);

The presence of hardening elements (lowering the air temperature to + 18-12 C, airing the room);

A positive emotional state of each child.

To assimilate the program content of the lessons of children, it is necessary to think over and provide a logical chain of techniques.

1. Determine the "dose" of program material in accordance with the principles of teaching, age and individual capabilities of children, ie. program a specific learning outcome.

2. To transform the task of the teacher into a task for the child, setting it in an interesting, clear, concrete way, taking into account the age.

3. Choose teaching techniques (visual, verbal, practical, creative tasks), depending on the stage of teaching a particular movement, as well as the most optimal manuals, place, type and form of the lesson.

4. Create conditions for multiple repetition of the movement.

5. Evaluate the motor skills of children (in the younger groups - general praise, in the older - general, differentiated and individual).

To ensure optimal physical activity, you should:

1. Program its volume and distribution, taking into account the age of children, their health, physical fitness.

It is important to consider the individual capabilities of each child. Both excessive and insufficient loads are unacceptable: one causes overwork, the other does not give a training effect. Both the one and the other reduce the effectiveness of the lesson as a whole.

2. Select specific physical exercises for each part of the lesson: preparatory and warm-up exercises - in the introductory; educators and trainers - in the main; soothing - and final. Exercises are selected according to anatomical characteristics, intensity, complexity, etc.

3. To provide an increase in the area, the number of repetitions of exercises, their intensity, amplitude, the introduction of additional benefits, the complication of rules, tasks.

Physical activity in class is an important indicator of its effectiveness. It plays a double role: it ensures the satisfaction of children's needs in movement and creates conditions for mastering a specific movement.

Locomotor activity can be assessed in volume (using a pedometer) and in time (motor density).

The volume of motor activity in the lesson is 900-1500 steps in the younger groups, 1400 - 2500 in the middle and senior groups. Motor density indoors is 60-80%, in air - 80-85%.

The main groups of techniques for increasing the physical activity of children in class:

1. Clarity, brevity of the teacher's speech.

2. Using the most rational way of organizing children (streaming, frontal, group).

3. Multiple repetition of movements.

4. Effective use of exercise equipment.

You can activate mental activity by naming exercises and pronouncing actions; using spatial terminology and special exercises for orientation in space, involving children in assessment, self-assessment; children's independent choice of the way to perform actions; the use of comparisons, analysis, questions; creating search situations, etc.

Moral and labor education is carried out through the use of situations that involuntarily arise during the lesson, as well as the creation of special situations for the manifestation of certain modes of behavior (where the child could show courage, resourcefulness, help a friend, show restraint, honesty).

The methods of aesthetic education are: appearance, clothes of children and educator; aesthetics of the premises, equipment; use of music.

1. Structure and content of the lesson:

1) introductory part: building and rebuilding, different types of walking and running, exercise for attention;

2) main part: general developmental exercises; training and improvement of basic and sports movements; outdoor games;

3) final part: walking at a calm pace with breathing exercises or calm play, the purpose of which is to bring the child's body into a relatively calm state; instead of playing, simple exercises were carried out - lying on the floor, performed in slow motion.

The duration of each part is respectively equal to 1-2,

10-13, 2-3 minutes, which is 15 minutes in total for younger preschoolers; 3-4, 13-18, 2-3 minutes for children of middle and senior preschool age, which is 20-25 minutes of class.

Organization of children in class... To create conditions for comfortable and repeated repetition of movements, the teacher uses different ways of organizing children, depending on the tasks of the lesson, the size of the room, the availability of equipment, etc.

MINISTRY AND EDUCATION AND SCIENCES OF THE RUSSIAN FEDERATION

SBUPO "STET" SEVASTOPOL COMMERCIAL AND ECONOMIC TECHNIQUE

on the topic: "Outside physical education classes as a way to improve health"

Completed by the teacher

on physical education: Kolesnikov

Pavel Viktorovich

Sevastopol 2018

Object of study : Outside educational activities, the organization of a well-structured physical culture lesson for independent conduct

Subject of study : Physical exercises used outside the educational process to improve the health of children and the organization's recommendations physical education activities outside school hours.

Target : Teaching independent physical education by means of recommendations

Tasks : Formation of knowledge about the positive qualities of physical education, development of skills and abilities, instilling a healthy lifestyle

Relevance of work : Due to the fact that the general health of adolescents has deteriorated compared to previous generations, the country is promoting sports and promoting a healthy lifestyle. As a result, many students, pupils and the working class began to show interest in this kind of activity (they began to go out to study at stadiums and fitness centers). But unfortunately, not everyone knows how to do it correctly and wisely, since before that they could only do physical education in the classroom, under the guidance of a teacher. This work is relevant in that it carries the basic recommendations for independent physical education, which in turn has a positive effect on human health.

Plan

Introduction ................................................. .................................................. ...... 3

Chapter I. Analysis of the varieties of extracurricular activities in physical culture and their impact on the body ................................... .................................................. ..............................4

1.1. The concept of physical culture as a part of the educational process ......................................... .................................................. ........................4

1.2. The influence of physical culture on the body in extracurricular activities .......................................... .................................................. ........................nine

Chapter II. Mastering basic knowledge and skills in the section of physical culture ......................................... .................................................. .fourteen

2.1. Analysis of the literature on the preparation of secondary vocational students in the subject of physical culture ........................................ .................................................. ....fourteen

Conclusions................................................. .................................................. ...... 26

Bibliography................................................ ...................................... 28

Introduction

In this methodical work, the problem of physical culture in modern society and the lack of awareness in this direction is highlighted. Drawing an analogy with between the modern generation and the generations that were earlier, it can be observed that the health of students began to decline. There are more children with preparatory and special health groups, which was considered unacceptable 30 years ago. In this regard, recommendations were developed for physical education for students, these recommendations are suitable for most students, with the exception of those who have chronic diseases that do not allow them to engage in one or another type of physical activity. The main types of independent physical culture activities (classes) were also highlighted. And the basic sets of exercises are shown, which are also suitable for most students.

The work presented the positive aspects of healthy lifestyles and physical education, their effect on the body and how important it is not only to do additional work in addition to the educational process, but also how important it is to do it correctly.

ChapterI... Analysis of the varieties of extracurricular activities in physical culture and their effect on the body

1. The concept of physical culture as a part of the educational process

Physical culture as an academic discipline is well known to most students from childhood. At the same time, in secondary vocational educational institutions, its purpose as an academic discipline is determined by the fact that the contribution of physical culture education to general secondary education should consist in providing students with all aspects of knowledge about human life, about his health and a healthy lifestyle. And also in mastering the entire arsenal of practical skills and abilities that ensure the preservation and strengthening of health, the development and improvement of his psychophysical abilities and personality traits. Scientists who studied the concept of physical culture are inclined to the unanimous opinion that among the complex of reasons for the formation of physical culture, the objective need to prepare the younger and adult generations for life practice should be recognized as the leading one. The main forms of which, in many respects determining the very fact of the existence of a person as a socially biological being, have been and remain labor, professional and defense activities.

Physical culture is a part of culture, which is a set of values, norms and knowledge created and used by society for the purpose of physical and intellectual development of a person's abilities, improvement of his physical activity and the formation of a healthy lifestyle, social adaptation through physical education, physical training and physical development.

There are a number of concepts: "mass sport" or "sport for all", "high performance sport". These concepts differ significantly from each other. They are united by their rivalry. The researchers note that sports competition is a game, humanistically oriented rivalry. In relation to competitive situations in real life, sports competition acts as a humane model. Sport - the sphere of social and cultural activity as a set of sports, which has developed in the form of competitions and special practice of preparing a person for them.

Physical education is a process of solving certain educational and educational tasks, which is characterized by all the general signs of the pedagogical process (the guiding role of a specialist teacher, the organization of activities in accordance with pedagogical principles, etc.), or is carried out in the manner of self-education. Distinctive feature physical education, consists primarily in the fact that the process is aimed at the formation of motor skills and the development of the so-called physical qualities of a person, which determine physical performance. Note that physical education is one of the most effective tools for educating a personality.

Physical education is a process aimed at educating a person, developing a person's physical capabilities, acquiring skills and abilities in the field of physical culture and sports in order to form a comprehensively developed and physically healthy person with a high level of physical culture.

General physical training is aimed at creating the foundation for general or non-specific adaptation to success in a variety of activities. Special physical training is aimed at achieving success in relation to the characteristics of any special activity (professional, sports, etc.), chosen as an object of in-depth specialization (Kuznetsov).

Physical training is a process aimed at developing physical qualities, abilities (including skills and abilities) of a person, taking into account his activities and socio-demographic characteristics.

According to the State Educational Standard of Secondary Vocational Education, the discipline of physical culture is taught in secondary educational institutions.

The purpose of students' physical education is to form the physical culture of a person and the ability to use a variety of means of physical culture, sports and tourism for the preservation and strengthening of health, psychophysical training and self-preparation for future professional activity.

The academic discipline physical culture includes, as a mandatory minimum, the following didactic units that integrate the topics of theoretical, practical and control educational material:

Physical culture in general cultural and professional training of students;

Socio-biological foundations of physical culture;

The basics of a healthy lifestyle and lifestyle;

Wellness systems and sports (theory, methodology and practice);

Professionally applied physical training of students.

The teaching material of each didactic unit is differentiated through the following sections and subsections of the program:

Theoretical - forming the worldview system of scientific and practical knowledge and attitudes towards physical culture;

Practical - consisting of two subsections: methodical and practical, providing operational mastery of the methods and methods of physical culture and sports activities to achieve educational, professional and life goals of the individual, and educational and training, which contributes to the acquisition of experience in creative practical activity, the development of amateur performance in physical culture and sports in order to achieve physical perfection, increase the level of functional and motor abilities, aimed at the formation of qualities and personality traits;

Control - defining differentiated and objective accounting of the process and results of students' educational activities.

The professional orientation of the educational process in physical culture unites all three sections of the program, performing a connecting, coordinating and activating function.

Distribution to educational departments is carried out at the beginning of the academic year, taking into account gender, health status (medical report), physical development, physical and sports fitness, student interests. The main department enrolls students assigned to the main and preparatory medical groups.

The special department enrolls students who are referred to a special medical group... Study groups are completed by gender and taking into account the level of the functional state of students. Students who are exempted from practical classes for a long time for health reasons are enrolled in a special educational department to master the sections of the curriculum available to them.

Physical education of students is carried out using various forms of educational and extracurricular activities throughout the entire period of study at the university.

Training sessions are conducted in the form of:

Theoretical, practical, control;

Elective practical lessons (optional);

Individual and individual-group additional lessons (consultations);

Self-study on assignment and under the supervision of a teacher.

Extracurricular activities are organized in the form of:

Performing physical exercises and recreational activities during the school day;

Classes in sports clubs, sections, interest groups;

Amateur physical exercise, sports, tourism;

Mass recreational, physical culture and sports events.

The interrelation of various forms of educational and extracurricular activities creates conditions that provide students with the use of a scientifically grounded volume of physical activity, necessary for the normal functioning of the body, the formation of a motivational-value attitude to physical culture. The terms and procedure for fulfilling the credit requirements and tests are determined by the educational part of the educational institution for the entire academic year and are communicated to the students.

Practical credits and tests are carried out during school hours at control competitions, which are admitted to students who regularly attend training sessions and receive the necessary training. Teachers take credit from students in permanently assigned study groups... The credit is entered in the student's statement and in the student's record book.

Students who are exempted from practical physical education classes for a long period perform written thematic test work related to the nature of their disease and pass the test for the theoretical section of the program. Students who have fulfilled all the requirements of the curriculum and curriculum are admitted to the final certification in physical culture.

1. The influence of physical culture on the body in extracurricular activities

Outside of academic work in physical education, basically the same tasks are set as in physical education classes: promoting health, hardening the body, versatile physical development of students, successful implementation of the curriculum in physical education, as well as fostering certain organizational skills in students and habits of systematic physical education and sports. The leadership of the physical culture collective is entrusted to the council of the collective and to the physical culture teacher. In addition, physical education organizers are selected in each class.

In general pedagogical terms, a number of directions can be distinguished in extracurricular work on physical education. One of these areas includes the expansion and deepening of sanitary and hygienic education of students and the formation of relevant skills and abilities. It is necessary that, in a planned manner, teachers, class teachers and medical workers conduct conversations with students about the meaning of the correct daily regimen, about body hygiene, about ways to harden and strengthen physical strength and human health. The topic of sanitary and hygienic education also includes issues of popularizing physical culture and sports and, in particular, organizing meetings with athletes, conducting conversations, reports and lectures on the development of mass physical culture movement, on the most important events in sports life, on the impact of physical culture and sports on improving human performance, improving his moral and aesthetic development.

An important area of ​​extracurricular physical education work is the use of the natural forces of nature (sun, air and water) to improve the health of students. For this purpose, excursions to nature are carried out, hikes are organized. Usually they are accompanied by teaching children certain knowledge and rules of behavior during the hike. During the hike, students acquire initial tourism skills (orientation in the area, organizing a recreation site, cooking, etc.). It is better to plan walks and hikes in places where students can replenish their knowledge of nature, hear stories of interesting people. In the system of extracurricular work, sports improvement of students, the development of their abilities in various types of physical culture and sports are of great importance. This problem is solved by organizing the work of sports sections in gymnastics, sports games, athletics and etc.

An essential direction outside of academic work is the organization and conduct of sports events in educational institutions. These include sports events, organization of sports days, competitions, evenings, “health days”, “health weeks”, Olympiads, cycling relay races, crosses, etc.

The comprehensive program of physical education of students includes extracurricular forms of physical education and sports. It determines the content of classes in popular sports sections, general physical training groups and physical education circles. This means that outside educational work is mandatory and requires physical education teachers and teachers of additional education to fulfill the program requirements, and students to pass standards to improve sportsmanship in the chosen sport.

To other sections curricula extracurricular work with students is not included, but almost all educational institutions have various sections, circles, groups, clubs functioning in their ranks.

The main goal of extracurricular work is to organize the students' leisure time, which has a health-improving effect.

Classes in sports sections, circles are mainly of the lesson type, i.e. they have an educational orientation, content, time and place; the leading figure is a teacher-specialist who expediently, based on pedagogical principles, organizes classes, teaches, educates students, directs their activities in accordance with the logic of solving the intended tasks; the contingent of those involved is constant and relatively homogeneous. However, such classes are characterized and determined by the peculiarities arising primarily from the fact that the choice of the subject of study, attitudes towards achievement, as well as the time and effort spent directly depends on the individual inclinations, interests, abilities of the students, as well as on the peculiarities of regulating the budget of personal free time. , the expenditure of which is not always amenable to unified regulation. Nevertheless, even in such a situation, lesson forms are often the preferred forms of organizing the process of physical education, especially when it is necessary to ensure a well-ordered formation of knowledge, skills, and strictly directed influence on the development of motor and related abilities. Lesson forms of classes, as follows from what has been said, represent the most favorable opportunities for this.

Classes organized in the conditions of voluntary physical culture movement of the lesson type are more variable. They are modified depending on the profiling of the content in the direction voluntarily chosen by the trainees in accordance with their individual aspirations (sports improvement, or prolonged general physical training, or physical fitness training, or classes aimed at the implementation of particular tasks), as well as depending on a number of variable circumstances ( change in the mode of life of the student, specific opportunities for allocating time for classes, conditions for equipping them, etc.) This determines the originality of the forms of lesson classes used. In different situations, they differ significantly, in particular, in the ratio of structural elements, methods of organizing the activity of those involved, the level and dynamics of the loads presented, the volume and nature of the distribution of time expenditures.

Extracurricular work in physical education includes: sports sections in various sports (football, basketball, volleyball, handball, athletics, cross-country skiing, rhythmic gymnastics, choreography, ballroom dancing, shaping, various types of martial arts, etc.), sports clubs, OFP groups, sports clubs, teams, etc.

Under the influence of physical exercises in extracurricular activities, the blood supply to muscle tissue (including the heart muscle) improves. Physical education and sports improve the oxygen supply to the nerve cells of the brain, which in turn helps to increase not only physical, but also mental performance. In other words, physical education largely helps to activate the brain cells and vice versa, the lack of muscle movements weakens not only our muscles, but also our brain, making it vulnerable to various kinds of damage.

Movement is an irreplaceable part of human life, but it is not a panacea. You cannot get rid of ailments and suffering without changing the whole structure of your active life. Uniform motor load in the form of running strengthens the immune system by activating, renewing, and increasing the composition of white blood cells. Running is essential for the body. The heart, stomach, intestines, liver, kidneys and other organs of our body have been formed over millions of years in conditions of constant movement. With restriction of movements, the functions of these organs are impaired. A practically healthy person should devote at least 15-20 minutes to running every day, running a total of 3-4 km during this time. When running at high speed, the heart rate can reach 200-210 beats per minute. But under the influence of systematic jogging, the work of the heart at rest becomes almost 2 times more economical than that of untrained people. For experienced runners, it shrinks to 35-40 times a minute.

Regular physical activity, not only in physical education lessons, but also in extracurricular activities, can significantly delay age-related involutional changes in physiological functions, as well as degenerative changes in organs and systems. Exercise has a positive effect on the entire motor apparatus, preventing the development of degenerative changes associated with age and physical inactivity (impaired body functions with a decrease in motor activity). The mineralization of bone tissue and the content of calcium in the body increase, which prevents the development of osteoporosis (degeneration of bone tissue with a restructuring of its structure and rarefaction). The flow of lymph to the articular cartilage and intervertebral discs increases, which is the best way to prevent arthrosis and ostechondrosis (degeneration of articular cartilage).

All these data testify to the invaluable positive impact of physical culture on the human body both in everyday life and during the educational process. Thus, we can talk about the need for physical exercise in the life of every person. At the same time, it is very important to take into account the state of human health and his level of physical fitness for the rational use of the physical capabilities of the body, so that physical activity does not harm health.

ChapterII... Mastering basic knowledge and skills in the section of physical culture

2.1. Analysis of literature on the preparation of secondary vocational students in the subject of physical culture

After analyzing the literature on the physical training of secondary vocational students, it can be concluded that physical culture in the training of specialists has an important role in improving the physical abilities of a person and increasing his cultural level. It took the creation of a legal basis for this type of social activity. This activity is regulated by two laws of the Federal Assembly of the Russian Federation: the Law "On Education" dated February 13, 2007 No. 19-FZ and the Law "On Physical Culture and Sports in the Russian Federation" dated December 4, 2007 No. 309-FZ.

In the Russian Federation, State educational standards are established, which include federal and regional components, as well as components educational institution... These standards are the basis for an objective assessment of the quality of education and the qualifications of a graduate, regardless of the form of education.

A graduate of secondary vocational education must:

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

Know the basics of physical education and a healthy lifestyle;

To master the system of practical skills that ensure the preservation and strengthening of health, the development of the development and improvement of psychophysical abilities and qualities, self-determination in physical culture;

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

Educational institutions are called upon to create conditions that ensure the protection and promotion of the health of students, and health authorities provide medical care.

The Federal Law "On Physical Culture and Sports" considers physical culture and sports as one of the means of preventing diseases, strengthening health, maintaining high human performance, fostering patriotism of citizens, preparing them to defend the Motherland and guarantees citizens the right to equal access to physical exercise and sports. The state policy in the field of physical culture is carried out in accordance with the principles:

Continuity and continuity of physical education of various groups of citizens at all stages of their life;

Taking into account the interests of all citizens in the development and implementation of federal programs for the development of physical culture and sports, recognition of the responsibility of citizens for their physical health and physical condition.

In order to correctly assess the influence of physical culture on the professional activity of graduates of educational institutions, it is necessary, first of all, to consider the importance and role of physical culture in a person's life in general, regardless of his professional affiliation, nature and type of future work. It is necessary to identify the basis of a healthy lifestyle, physical perfection, and then consider the specific features of those specializing in a certain type of professional activity, having their own working conditions. For each category of workers, different requirements are imposed on the state of the employee, his physical strength, health.

After the general and special features of physical culture, as one of the most important indicators of a person's standard of living, are considered, its significance will be determined both in a person's life in general and in his professional activity, and in particular in professional activity. To study the influence of physical culture on a person's life and his professional activity, it is necessary to take into account both constantly existing factors that have not changed over the years, and the trends of new times, which pose a task for a person to improve and develop more and more, including improve your physical condition and health. In addition, the importance and role of physical culture should be considered from the standpoint of not only different age categories of people, but also from the standpoint of their social and professional orientation.

The subject of physical culture, which is taught in educational institutions, puts another layer in the general physical condition of a person, his health, physical fitness and physical perfection. However, it is more important than the same physical culture at school age and school. Since in secondary and higher educational institutions physical culture is taught at a higher level and is perceived more consciously, with an understanding of its significance and role in the life of a person and society.

For a more complete understanding of the importance of physical culture, a properly developed methodological and methodological approach to teaching and studying physical culture, going in for sports and physical exercises is necessary. To understand and appreciate the importance and role of physical culture in human life in general, and in professional activity, you do not have to wait until the time comes and you really feel a lack of physical fitness, when you realize that you missed the moment when you had to physically improve more thoroughly, train exercising. Start taking care of your health today before it's too late. The progressive rhythm of our life requires more and more physical activity and preparedness from us. All the increasing loads that fall on our shoulders throughout life require a higher physical perfection, which must be achieved through physical education.

Were analyzed such textbooks as: "Physical culture 14th edition", "Teaching physical culture for basic general educational programs Textbook for secondary vocational education" Alkhasov DS, Amelin SN, "Physical culture of a student" Muller A., ​​Dyadichkina N., Bogashchenko Yu., Bliznevsky A. All textbooks spoke about the importance of physical culture in preparing students for their future profession, whether it be sedentary or active work. Examples were given that for sedentary professions, physical culture helps to activate the body to improve blood flow, thereby improving the supply of oxygen to the cells and this has a positive effect not only on health, but also on an increase in a person's working capacity. And on the contrary, when working in organizations where a lot of energy consumption (physical labor) is required, physical education for a minute helped to distract workers from the labor process, which had a positive effect on the psychological state of the worker, and the person's working capacity also increased.

It was emphasized that the state is interested in the fact that physical culture would be a part of human life, be it ordinary morning exercises or professional sports. With elementary physical education, the health and immunity of a person is significantly improved. A person of this or that profession should be aware that a lot depends on his work, that he is responsible not only for his work, but also for the work of the entire enterprise and is responsible, since he is part of this mechanism. Therefore, in the preparation of students of secondary vocational schools and universities, attention is paid to physical culture. Unlike the school curriculum, students are more consciously approaching the subject of physical education, they begin to understand why this subject is needed and how important it is.

As already mentioned above, physical education outside school hours is a person's physical activity, which he likes more and does not set himself the goal of fulfilling some kind of standard and the like. Extracurricular activities include: morning gymnastics (exercises), classes in circles or sections, participation in competitions, participation in sports events (Health Day, Ready for Labor and Defense, fun starts, etc.), tourism, hiking, etc. etc. All these physical activities take place outside school hours and, as a rule, the main task for a person is to get a good mood, activate the body and improve his well-being. But everything must be done wisely, if our goal is recovery, then with an incorrect load or improper exercise, you can get injured, nausea, low blood pressure and other signs of an unhealthy state of the body. In order to prevent this from happening, recommendations were made for the main physical culture classes, which are most often found in our life.

Charger. Exercising in the morning helps to "turn on" the body faster. During sleep, all human systems are also immersed in sleep mode: the heart rate decreases, muscles relax, internal organs function in slow motion.

Charging activates the work of the human body. Blood circulation improves. The visual, vestibular, and hearing aids wake up and begin to work as usual. The nervous system is mobilized: drowsiness and lethargy go away. By the end of 10-15 minutes of light morning exercises, a person feels awake. Without charging in the morning, the final awakening of the body can take up to 2-3 hours. Below is an example of a set of exercises for charging (Table 1).

Table 1

Exercise 1 Stretching	Start by stretching upwards. Stand up straight with feet shoulder-width apart. Fold your hands into the lock, turn your palms outward from you. Slowly raise your arms above your head and begin to stretch your whole body towards the ceiling. Keep your back and head straight and do not bend over. Do the exercise for 10-15 seconds 3-4 times.
Exercise 2 Step in place	Walking in place, alternately focusing on the heels, toes and lateral parts of the foot. Do the exercise for 30-50 seconds.
Exercises 3 Rolling from toes to heels	Stand up straight. Place your feet at a distance of 15 cm from each other. Inhale and stand on your toes, exhale and smoothly roll onto your heels. Repeat the exercise 20-25 times.
Exercise 4 Rotation in joints	Rotational movements are best to warm up the body. Start at the head, then work your way up to the hands, elbows, shoulders, feet, ankles and knees. For each part of the body, allocate 10 repetitions in each direction.
Exercise # 5 Bending over and squatting	Stand straight with your feet shoulder-width apart and your arms at your waist. Lean forward slowly, then straighten your back and do one squat. Keep your back as straight as possible to avoid injury to your knees. Repeat the exercise 10-20 times.
Exercise # 6 Body slopes	Raise your right hand up. Smoothly, without sudden movements, first bend to the left, then change your hand and bend to the right. Keep your back straight, bend clearly to the side. Repeat the exercise 15 times in each direction.
Exercise 7 Alternating leg pulling	Take a lying position. Straighten your arms up. Start with your right foot. Bend it at the knee and pull it towards you as much as possible, at the same time pull your bent left hand to the knee. Then change your leg and arm. Repeat the exercise 15 times for each leg.
Exercise 8 Twisting on the press	Lying on the floor, we hold our hands at the head, we twist the body. With your elbows touching your knees, perform the exercise 15 times several repetitions.
Exercise 9 Pushups	Do push-ups with outstretched legs, resting on your toes, if it's so hard, then lean on your knees. Perform 15 push-ups.
Exercise 10 Stretching	Stand up, put your hands up. As you exhale, rise on your toes and gently stretch as high as possible. As you inhale, lower yourself completely to your feet and relax your muscles. Repeat the exercises 5 times for 10 seconds.

Jogging. When a person is running, all systems in the body are trained, even small joints and cartilage that move, enlarge and / or contract, which contributes to their better nutrition and release of dead cells. Without training, joints and cartilage become weak and inactive. Running also trains the ligaments that support the joints., which reduces the risk of stretching - injury. Also, the skeletal system of runners is more durable than that of those who do not exercise.

Prolonged aerobic running builds endurance, turns your overweight into the energy that you expend in training. If you skillfully combine jogging with a balanced diet, excluding everything that will replenish the supply of calories that you burn during training, the result will be noticeable within a few months. Besides, improved blood circulation will help your body renew cells and blood vessels that are dying off from lack of movement. Your body will be completely renewed, you will feel a surge of new strength and self-confidence. Running is an excellent tool that affects not only your figure, but also improves your well-being, strengthens your health.

Also running promotes the development of new capillaries that sprout in places affected by various diseases. it helps to stop the development of the disease, or completely eliminate the causes that cause it. Accelerated blood flow avoids sclerotic vascular occlusion, prevent a heart attack... In the process of regular exercise, the pulse gradually decreases - both during physical exertion and at rest. it makes it possible to normalize blood pressure... Constant increase in muscle tone has a positive effect on immunity... Jog regularly, in the fresh air, and you will forget about colds, shortness of breath and other ailments.

During and after running, the process of hematopoiesis is activated - "young", healthy blood is formed. It has been proven many times that jogging, especially in the morning, strengthen the nervous system... Accelerated blood flow has a beneficial effect on brain function, attention, consideration, memory, and the ability to concentrate gradually improve. Running helps to tune in a positive mood, will increase the general tone of the body, get rid of depression. Regular jogging develop valuable personal qualities, such as determination, willpower, self-control. Joggers tend to be more confident, calm and level-headed.

The body will be healthy only under the condition of active movement of all fluid (blood, lymph, intracellular fluid) inside the body. It is easiest and most effective to start and maintain the fluid cycle in organs and tissues at the proper level with the help of regular jogging. Running gives vigor, strength, energy. After a good run (and if the run is very good, then even during it), the hormone of happiness is released in the body. Running can relieve stress.

Be sure to start your runs with a warm-up.

Watch your breathing. Sports running involves not only the correct technique, but also the appropriate rhythmic breathing.

You can breathe while running only through your nose. If during a run a person starts breathing through his mouth, it means that the body is overloaded - there is not enough oxygen, and if the grimaces also start to make terrible writhing, then it’s time to round off.

If you feel that fatigue is accumulating or you feel pain or malaise, and running is a burden, you do not need to overwork, it is better to take a break for a couple of days and then start with renewed vigor (see that the pain completely disappears). In this matter, it is better to under-squeeze than to overdo it. But you can't stop abruptly when running - just change running to walking.

A prerequisite is self-control during the training period: taking into account the state of health, periodically checking the body weight, measuring the heart rate before and after training. The increase in heart rate immediately after running should not exceed 50-60% of the initial data (that is, with an initial heart rate of 80 beats per minute after training, it should be no more than 120-130). Within half an hour, the heart rate should be fully restored.

Try different types of running: jogging, sprinting, obstacle course, etc. After trying different running techniques, you will find the best one for you. It is best to alternate a fast run for a short distance with a slow run for a long distance - this will prevent the body from quickly adapting to the same loads, which will lead to burning more calories.

At the end of each workout, you need to walk a little to cool down and bring your breathing and heart rate back to normal.

To enhance the effect, you should adhere to a healthy diet: do not lean on sweets, flour and fried foods, give up alcohol and night meals, give preference to fruits-vegetables and whole-grain cereals. After 18-19 hours it is better not to drink anything at all, except water. And during the day, eat 5 times, but in small portions.

After a heavy meal, you will have to wait at least 1 hour. After training, you can start eating almost immediately.

Warm up to minimize the risk of injury while running. Below is an example of a set of exercises before running (Table 2).

table 2

Exercise 1 Warm up the neck	We make bends in each direction. We monitor the smoothness of movements. It is better to refuse to rotate your head so as not to get injured 16 times
Exercise 2 Hand rotations	We start rotating in different directions with the hands, then move on to the elbow joints and finish with the shoulders 12 times
Exercise # 3 Twisting	Legs not very wide apart, hands together in front of you. We begin twisting the body to the right and left, the press is in tension. Good exercise to work out the waist 12 times
Exercise 4 Warm up legs	One leg at a right angle is raised in front of you at the level of the thigh, the toe is directed downward. We start rotating in different directions, draw circles with feet 12 times
Exercise # 5 Stretching the front of the thigh	We bend one leg at the knee and bring it back, press it with our hand to the buttocks. We fix the position. Feeling the stretch of the quadriceps muscle of the thigh 4 times / 10 sec
Exercise # 6 Stretching calf muscles	Standing straight, one leg is brought back, an emphasis on the forward standing leg. We squat on the supporting leg, stretching the calf muscle. Feels light tension without severe pain 4 times / 10 sec
Exercise 7	We bend the body and reach for the socks. Stretching of the back of the thigh and calf muscles is felt 4 times / 10 sec.
Exercise 8	Legs wide apart, arms resting on hips. We lunges in different directions, leaning on the supporting leg, stretching the muscles of the other. You can do light swinging during the exercise 4 times / 10 seconds
Exercise 9 Rotations	Exercises are focused on the development of the lower legs, thighs, pelvis and feet. Without sudden movements, we rotate in different directions 12 times in each direction
Exercise 10 Drainage massage	Tapping and patting the muscles of the legs, starting with the muscles below and ending with the muscles of the thighs, 2 times for each leg

I would like to add that in order to engage in any kind of physical activity, you should first familiarize yourself with its theoretical part, and then move on to the practical one. Since you must first learn how to do it correctly, so as not to waste time or even worse to harm yourself. When doing physical education, especially after school hours, you should pay more attention to yourself. It is very important to listen to your body, it will let you know if you are doing something wrong, do not overload yourself, this will only aggravate your physical condition and, in addition, overtraining negatively affects the nervous system.

There should be goals and objectives that a person sets

Be theoretically knowledgeable in the area of ​​physical culture in which you plan to study

Self-control of the body (measurement of heart rate and blood pressure, general well-being)

Suitable equipment (it may differ for each physical activity)

Choose the right time to engage in physical activity (what is suitable for one, not the fact that is suitable for another)

Prepare your body for physical activity (warm-up, stretching)

Classes should be systematic (to get the proper result)

For a more productive exercise, it is worth giving up bad habits (they harm health and interfere with the full development of the body)

It is worth building a program and diet depending on the goal

It is worth considering external factors that may affect the lesson (weather, allotted time, time of day, etc.)

conclusions

Summing up, we can say that physical education has a positive effect on the body both on its physical and psychological state. Starting from strengthening the immune system and ending with stress resistance and mood improvement. Not only does a person learn physical culture throughout the entire educational process, these skills and habits should remain with him throughout his life, since physical culture is in all aspects of a person's life, just someone has more, someone less. In fact, there is physical education in walking and in some everyday manifestations that are often used in everyday life.

To engage in physical education and sports, it is imperative to possess basic skills and knowledge that help minimize problems with one or another kind of physical activity. Since, instead of healing, you can get an injury that can remain for a lifetime.

During the time outside the educational process, physical education helps to be more productive, both in relation to the body and in preparation for fulfilling the standards that are in the training program for specialists. In general, extracurricular physical education can be aimed simply at improving and strengthening the body, and aimed at preparing a person to fulfill the standards that are approved by the Ministry of Education of the Russian Federation.

Before a student begins to engage in physical education on his own, it is worth consulting with teachers or reading any professional literature. Since instead of improving the indicators of standards and improving well-being, you can get chronic diseases.

As a result, we can say that extracurricular physical activity has a positive effect on the body only if it takes place with some kind of knowledge base. Together with the lessons, extracurricular physical education brings more positive than just physical education lessons.

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V teaching aids"Methodical recommendations for the organization of physical culture lessons for students" systematized material on various types of physical exercises for health-improving training and the development of basic physical qualities. It is positive that the general and special effect of these exercises is indicated, which, in our opinion, motivates the reader to systematic studies.

Systematically applied physical education and sports are youth that does not depend on the passport age, this is old age without diseases, which is revived by optimism, this is longevity, which is accompanied by a creative labor upsurge, this is, finally, health - the greatest source of beauty.

I.M.Sarkizov - Serazini

Movement is an integral part of normal human existence. But the modern way of life does not at all satisfy the body's needs for movement, and, as a consequence, there is a violation of its functions, which means disease.

Exercise improves the body's metabolism. You will stay lean and look good. Exercise will increase flexibility in the joints, correct posture and help lose weight, strengthen weak muscles, will increase physical strength and endurance.

Exercise is an excellent means of preventing atherosclerosis, preventing heart disease, strengthening blood vessels and increasing their elasticity, lowering blood cholesterol levels, and preventing nervous stress.

The cardiovascular system is especially affected. This is why it is necessary to compensate for the lack of movement through exercise. If you start to exercise immediately, you will prolong your youth and stay healthy.

The movement normalizes the functions of digestion, endocrine glands, lungs, strengthens the nervous system.

Physical activity gives a person additional energy, helps to maintain high performance and strengthen the will, to become more persistent and self-confident.

In any educational institution there are tests-exercises aimed at checking the physical fitness of students. Practice shows that not everyone fulfills the norm. This indicates a lack of physical activity, a low level of physical development, which contributes to the development of diseases, and by the end of school there is a whole bunch of them. In the future, if the body is not maintained in a state of the necessary physical fitness, the diseases are aggravated and the body wears out faster.

We offer a program of physical training that assists in the performance of control tests in physical culture, showing the level of physical fitness. The program consists of the most accessible types of activities: running, warm-up and exercises to develop basic physical qualities. The exercises included in this manual can be performed both in general physical education classes and independently.

It is most effective to do 3 - 4 times a week for 1.5 - 2 hours a day at any time convenient for you, but daily gymnastics (exercises) must be performed every morning for 15 - 20 minutes (see Appendix No. 1).

V Ancient Hellas they said: “ If you want to be strong - run, if you want to be beautiful - run, if you want to be smart - run. "

Running is the simplest and most accessible (technically) type of cyclic exercise. By the most conservative estimates, running as a health remedy is used by more than 100 million people on our planet.

The overall effect of running on the body is associated with changes in the functional state of the central nervous system, compensation for missing energy costs, functional shifts in the circulatory system and a decrease in morbidity. The greatest effect is achieved while running in the fresh air.

The running technique is so simple that it does not require special training, and its effect on the human body is extremely great. However, when assessing the effectiveness of its impact, two most important areas should be distinguished: general and special effects.

Endurance running training is an indispensable means of defusing and neutralizing negative emotions that cause chronic nervous tension. These factors significantly increase the risk of myocardial infarction as a result of excessive intake of adrenal hormones - adrenaline and norepinephrine - into the bloodstream.

Running (in optimal dosage) in combination with water procedures is the best way to combat neurasthenia and insomnia - diseases of the 21st century caused by nervous overstrain and an abundance of incoming information. As a result, nervous tension is relieved, sleep and well-being improves, and efficiency increases. Particularly useful in this regard is the evening run, which removes the negative emotions accumulated during the day, and "burns" the excess of adrenaline released as a result of stress. Thus, running is the best natural tranquilizer - more effective than drugs.

Jogging has a significant positive effect on the circulatory system and immunity, increases the oxygen capacity of the blood, its protective properties. When examining 40 people aged 30 to 60 years (work experience - from 2 to 20 years), an increase in serum immunoglobulins was found, which contributes to a decrease in morbidity.

Thus, positive changes as a result of jogging help to improve health and increase the body's resistance to the action of unfavorable environmental factors.

The special effect of running training is to increase functionality of cardio-vascular system and the body's aerobic performance. An increase in functional capabilities is manifested primarily in an increase in the contractile and "pumping" functions of the heart, an increase in physical performance.

Under the influence of endurance training, the viscosity of the blood decreases, which facilitates the work of the heart and reduces the risk of blood clots and the development of a heart attack. Due to the activation of fat metabolism, running is an effective means of normalizing body weight. People who regularly run have a body weight close to ideal and 1.5 times less fat than non-runners.

To assess the physical fitness of students, running tests have been developed for various distances, which determine physical abilities (see Appendix No. 2).

Physical activity is necessary for normal functioning. Now everyone knows about it. To compensate for the deficit of physical activity, to avoid the negative impact on the body of an insidious enemy - hypokinesia, a modern person can only with the help of physical exercises. But low physical activity, of course, brings old age closer.

Physical exercises aimed at developing basic physical qualities should be performed after warm-up.

Some exemplary complexes with and without objects are suggested here.

1. I. p. - o.s. 1 - 2 - raise your arms forward and up, turn your palms inward, take your right leg back to your toes and bend slightly; 3 - 4 - i.p .; 5 - 8 - the same in the other direction.

2. I. p. - o.s. 1 - 2 - tilt the head back to failure; 3 - 4 - i.p .; 5 - 6 - head tilt forward; 7 - 8 - and. NS.

3. I. p. - o.s. 1 - 2 - head tilt to the right; 3 - 4 - and. NS.; 5–8 - the same in the other direction.

4. I. p. - o.s. 1 - 2 - turn the head to the right; 3 - 4 - and. NS.; 5-8 - the same in the other direction.

5. I. p. - o.s. 1 - 4 - circular movements of the head to the left; 5 - 8 - the same in the other direction.

6. I. p. - hands to shoulders. 1 - 2 - two circles with bent arms forward; 3 - 4 - the same back; 1 - 4 - alternate circular movements forward; 5–8 - the same back.

7. I. p. - o.s. 1 - 2 - circle with hands to the right; 3 - 4 - the same to the left.

8. I. p. - hand stand behind the head. 1 - 3 - three springy slopes, trying to touch the knee with his head; 4 - and. NS.

9. I. p. - wide leg stand apart. 1 - tilt to the right, cotton at the heel; 2 - and. NS.; 3 - 4 - the same to the other leg.

10. I. p. - stand feet apart, hands on the belt. 1 - bending the left, tilt to the right, left arm up, right behind the back; 2 - 3 - two springy slopes to the right; 4 - and. NS.; 5 - 8 - the same in the other direction.

11. I. p. - stand feet apart, hands on the belt. 1 - turn the body to the right (do not lift the heels off the floor); 2 - and. NS.; 3 - 4 - the same in the other direction.

12. I. p. - o.s. 1 - swing with the right leg, clap under it; 2 - and. p. 3 - 4 - the same in the other direction.

13. Squat at a medium pace. 10-15 times.

14. I. p. - o. with., hands on the belt. 1 - oblique lunge to the right; 2 - and. NS.; 3 - 4 - the same in the other direction.

15. I. p. - about. with., hands on the belt. 1 - deep right lunge; 2 - 3 two springy wiggles; 4 - push with the right to return to and. p. 5 - 8 - the same with the other leg.

16. I. p. - emphasis crouching. 1 - lying emphasis; 2 - emphasis lying legs apart; 3 - lying emphasis; 4 - and. NS.

17. I. p. - arms bent, hands in a fist. For each count, jumps to the right, left, forward, backward.

1. I. p. - legs apart, the ball in front in the lowered hands. 1 - 2. - Raise the ball forward - up. Bend over, take your left leg back to your toes. 3 - 4. - and. p. Repeat 4 - 5 times.

2. I. p. - kneeling, bending forward, rest the palms of straight hands on the ball. 1 - 3. - Springy downward bends until the chest touches the floor, without bending your arms. 4. - I. p. Repeat 4 - 6 times.

3. I. p. - sitting legs cross the ball at the chest. 1. - Turn the body to the left while simultaneously straightening the arms forward. 2. - I. p. The same in the other direction. Repeat 4-6 times.

4. I. p. - lying on your back, the ball is sandwiched between the feet of straight legs, arms to the sides. 1 - 2. Sit down, clasp your shins with your hands, do not touch the floor with the ball and feet. 3 - 4. - I. p. Repeat 4 - 6 times.

5. I. p. - lying on your back, legs are strongly bent at the knees and apart shoulder-width apart, the ball is in bent arms behind the head on the floor. 1 - 3. Make a "bridge", raise the left leg, bent at the knee, up. 4. - I. p. Repeat 3-4 times.

6. I. p. - legs apart, the ball in bent arms behind the head. fourteen. - Circular rotation body to the left - forward, to the right - backward, holding the ball behind the head. The same in the other direction. Repeat 4-6 times.

7. I. p. - the main stand, the ball at the chest. 1. - Push the ball up, get down on one knee. 2. - Catch the ball with straight arms overhead. 3. - Bending your arms, lower the ball behind your head. 4. - Throw the ball up, stand up, catch the ball, return to and. p. Repeat 3-4 times.

8. I. p. - legs apart, the ball at the chest. 1– 2. - Straightening your arms forward, quickly bend over, bring your hands with the ball between your legs back to failure and throw the ball up. 3 - 4. - During the flight of the ball, quickly straighten up, turn around and, catching the ball with both hands, return to and. p. Repeat 3-4 times.

9. I. p. - the main stand, the ball lies at the toes of the feet. 1. - Jump over the ball forward. 2. - Jump back over the ball. 3. - Jump over the ball to the left. 4. - Jump over the ball to the right. Repeat 4-5 times.

9. I. p. - legs apart, the ball is sandwiched between the feet. 1. - Sharply bending your legs forward, toss the ball up. 2. - Catch him with your hands. 3. - I. p. Repeat 7 - 8 times.

10. Moving forward, push the ball from the shoulder with the right and left hands, catching it on the move, 30 - 40 sec. at an average pace.

1.I. p. - legs apart, the ball in front in the lowered hands. 1. - Raise your arms up, bend. 2. - Bending your arms, touch the neck with the ball. 3. - Straighten your arms up, sit down. 4. - I. p. Repeat 6 - 8 times.

2. I. p. - legs apart, arms to the sides, the ball is in the left hand, palm turned down. 1 - 2. - Release the ball from your hand and after the rebound, turning your torso to the left, catch the ball with your right hand. The same in the other direction. Repeat 6-8 times.

3. I. p. - lying on his stomach, the ball in both hands at the top. 1 - 2. - Bend over, hands with the ball behind the head. 3 - 4. - I. p. Repeat 6 - 8 times.

4. I. p. - the main stand, arms to the sides, the ball in the left hand. 1. - Raise your left leg forward. 2. - Kick the ball on the floor under your feet so that the ball bounces slightly to the right. 3. - Lowering your leg, catch the ball with your right hand. The same under the other foot. Repeat 6-8 times.

5. I. p. - sitting, legs straight, arms to the sides, the ball in the left hand. 1. - Raise straight legs and, lowering your arms, shift the ball under your knees from your left hand to your right. 2. - Lower your legs, arms to the sides (the ball is in your right hand). 3 - 4. - The same, moving the ball from the right hand to the left. Repeat 6-8 times.

6. I. p. - legs wider than shoulders, arms forward, the ball in the left hand. 1. - Unclench your fingers, release the ball from your left hand and, quickly squatting, catch it with both hands near the floor. 2. - Straighten up. The same with the right hand; the same, catching the ball with one hand. Repeat 6-8 times.

7. I. p. - emphasis lying, the ball on the floor between the hands. 1. - Take the ball with your left hand and, turning the body to the left, lying sideways at an emphasis, raise your left hand with the ball up. 2. - The same with the right hand. Repeat 6-8 times.

8. I. p. - the main stand, the ball in both hands at the bottom. 1. - Raise the left leg forward, the right hand forward, the ball on the palm of the left, laid to the side. 2. - Sit on your right foot, holding the ball in the palm of your hand. 3. - Stand up, holding the ball in the palm of your hand. 4. - I. p. The same with the other hand. Repeat 6-8 times.

9. I. p. - standing, hold the ball between the feet. 1. - Jump, throwing the ball upside down - forward, and catch with both hands. 2. - I. p. The same, alternately catching the ball with each hand. Repeat 6-8 times.

10. I. p. - the main stand, the ball at the chest in both hands. 1. - Hands up, stand on your toes, bend over. 2. - Hands on the chest. 3. - Lean forward, hands down, touch the floor with the ball. 4. - I. p. Repeat 6 - 8 times.

1. I. p. - the main stand, a stick behind the head. 1. - Left leg back, stick up, bend. 2. - Lean to the left. 3. - Straighten up, stick up. 4. - I. p. The same in the other direction. Repeat 5-6 times.

2. I. p. - legs apart, stick at the bottom with a grip on the ends. 1 - 3. - Left hand up, springy bends to the right. 4. - I. p. The same in the other direction. Repeat 5-6 times.

3. I. p. - main stand, stick at the bottom of the back. 1 - 2. - Lean forward, put a stick on the floor behind. 3 - 4. - Straighten up. 5 - 6. Lean forward, take a stick. 7 - 8. - I. p. Repeat 7 - 8 times.

4. I. p. - legs apart, stick at the top. 1 - 3. - Lean back, stick in your left hand, touch the floor with the free end. 4. - I. p. Repeat 4 - 6 times.

5. I. p. - lying on his stomach, stick at the bottom behind the back with a grip on both ends. 1 - 2. - Bend slowly, pulling the stick up with straight arms. 3. - Hold. 4. - I. p. Repeat 4 - 6 times.

6. I. p. - lying on your back, arms forward, stick horizontally. 1 - 2. - Pass the legs between the hands, the stick behind the back (stand on the shoulder blades). 3. - Hold. 4. - I. p. Repeat 4 - 6 times.

7. I. p. - the main stand, the stick with one end in the left hand, the second on the floor at the left foot. 1. - Leaning on a stick, sit on your left leg, right leg straight forward ("pistol"). 2. - I. p. The same on the other leg. Repeat 4-6 times.

8. I. p. - the main stand, the stick stands upright and is held by hands. 1. - Release the stick, swing your left leg over it. 2. - Catch a stick - and. n. The same for the right leg. Repeat 4-6 times.

9. I. p. - squat, stick under the knees. 1 - 3. - Bending your elbows, stand up. 4. - I. p. Repeat 4 - 6 times.

10.I. p. - main stance, stick in front. 1. - Throw the stick up. 2 - 3. - Sit down, catch the stick with both hands. 4. - I. p. Repeat 4 - 6 times.

11.I. p. - main stand, stick at the bottom. 1. - Jump forward over the stick. 2. - Jump back over the stick at and. p. Repeat 4 - 6 times.

1. I. p. - the main stand, the rope is folded in four, hold in straight, lowered hands. 1 - 2. - Pulling the rope, raise your arms up, bend, putting your left leg to the side on the toe. 3 - 4. - Return to and. etc., pulling the rope. Repeat 4-6 times.

2. I. p. - the main stand, the rope is folded four times at the back. 1 - 3. - Leaning forward, lower the rope to the middle of the lower leg, three springy slopes; bending your arms, each time pull the torso to your legs. 4. - I. p. Repeat 6 - 8 times.

3. I. p. - kneeling stand, rope folded in half, keep below. 1. - Pulling the rope, raise your arms up, left leg to the side on the toe. 2 - 3. - Spring-loaded slopes to the left. 4. - I. p. The same in the other direction. Repeat 5-6 times.

4. I. p. - legs apart, jump rope under the foot of the left leg. The arms are bent at the elbows, the rope is taut. 1. - Standing on the right leg, raise the left, bent at the knee. 2 - 3. - Straighten your left leg forward, pulling the rope with your leg, keep your balance. 4. - I. p. The same with the other leg. Repeat 6-8 times.

5. I. p. - the main stand, standing on the rope, its ends in the hands. 1. - Lunge with the left forward, arms to the sides, pulling the rope. 2 - 3. - Spring bending of the left leg. 4. - I. p. The same with the other leg. Repeat 6-8 times.

6. I. p. - emphasis sitting behind, legs apart; the rope is folded in half in the hands, stretched. 1. - Lean forward, making a circle with your hands forward, lowering the rope by the foot. 2. - I. p. Repeat 6 - 8 times.

7. I. p. - lying on his stomach, arms straight behind the back. Hold the rope folded in half. 1. - Take straight legs back, at the same time raise your arms back, stretching the rope, bend. 2 - 3. - Hold. 4. - I. p. Repeat 6 - 8 times.

8. I. p. - lying on your back, legs together straight up, the rope is folded in half, stretched by hands on the soles of the legs. 1. - Roll backward, touching the floor with the toes, the rope is taut, do not bend your legs. 2. - I. p. Repeat 6 - 8 times.

9. I. p. - the main stand, the rope in straight arms from behind. 1- 4. - Jumping on both legs, rotating the rope backward. 5 - 8. - Steps in place. Repeat 5-6 times.

10. I. p. - half-squat, the rope is folded in half in the left hand. 1 - 4. - Jumping on both legs over the rope, rotating it forward. 5 - 8. - Walking in place, rotating the rope back sideways in the left hand. Repeat 5-6 times.

11.I. p. - the main stand, the rope from the back in the lowered hands. 1 - 4. - Circle with arms forward crosswise, four jumps on both legs, rotating the rope forward. Repeat 5-6 times.

1. I. p. - standing with their backs to each other, hands below; B holds A by the hands. 1. - Place your left foot on your toes, raising your right arm, tilt to the left. 2. - I. p. The same in the other direction. Repeat 5-6 times.

2. I. p. - standing facing each other, legs apart, bending forward, hands on shoulders. 1. - Spring-loaded forward tilt. 2. - Turn left. The same with a turn in the other direction. Repeat 5-6 times.

3. I. p. - standing with their backs to each other, hands up. 1. - Lunge forward with the left, lean back. 2. - I. p. The same with the other leg. Repeat 6-8 times.

4. I. p. - standing with their backs to each other, hooking hands under the elbows. 1. - Sit down. 2. - I. p. Repeat 6 - 8 times.

5. I. p. - standing with their backs to each other; hands on partner's shoulders. 1. - Swing left leg to the right - forward. 2. - I. p. The same with the other leg. Repeat 6-8 times.

6. I. p. - sitting on the floor facing each other, holding hands, legs bent at the knees, resting on the feet. 1. - Straighten your left leg up. 2. - and. p. 3 - 4. - The same with the right foot. 5 - 6. - Straighten both legs up. 7 - 8. - and. p. Repeat 5-6 times.

7. I. p. - sitting facing each other, legs apart, resting on the feet; grip with right hands. 1. - One partner leans forward (the other back). 2. - I. p. 3. - Lean to the other side. 4. - I. p. The same, grip with left hands. Repeat 5-6 times.

8. I. p. - emphasis lying, legs apart; B holds A's legs at the waist. 1. - A bend your arms, B - sit down. 2. - I. p. Repeat 6 - 8 times.

9. I. p. - And kneeling, left hand forward, right up; B standing facing him, the left leg in front, the right one holding the left hand A. 1 - 2. - Lean back. 3 - 4. - I. p. Repeat 6 - 8 times.

10. I. p. Moving forward with a partner on the shoulders 20 - 25 m.

11. I. p. - standing facing each other; B holds A's left leg at the waist. 1 - 3. - Jumping on the right leg; change in the position of the legs. 4. - and. n. The same on the other leg. Repeat 6-8 times.

A - one partner, B - another.

1. I. p. - the main stand. Walking on a rail of a bench on toes, arms to the sides, above. Walking on heels. Walking with the left (right) side. Perform 1 - 2 minutes.

2. I. p. - the main stand on the floor longitudinally facing the bench. 1. - Put a straight left leg on the bench, hands forward, palms down. 2. - Bend the left leg at the knee and transfer the weight of the body onto it, put your hands on the belt. 3. - Stand on the bench with a turn to the right and lower your hands down. 4. - I. p. Repeat 4 - 6 times.

3. I. p. - the main stand, standing on the bench. 1. - Lean forward, grabbing the edges of the bench with your hands. 2 - 3. - Spring bending with the help of hands. ... 4. - I. p. Repeat 4 - 6 times.

4. I. p. - standing with his left side to the bench, hands down. 1. - Put your left foot on the bench, raise your arms. 2. - Lean to the left, hands behind the head. 3. - Straighten up. 4. - Put your foot in and. n. The same in the other direction. Repeat 5-6 times.

5. I. p. - sitting longitudinally on a bench, grab the front edge with your hands, legs straight. 1. - Raise your right leg up. 2. - I. p. 3. - Raise the left leg up. 4. - I. p–. 5. - Raise both legs up. 6 - 7. - Hold. 8. - and. p. Repeat 4 6 times.

6. I. p. - the same. The partner holds the seated person by the ankle joints, whose hands are either on the belt, or behind the head, or raised up. 1 - 2. - Bend back, touching the back of the head to the floor. 3 - 4. - I. p. Repeat 6 - 8 times.

7. I. p. - standing longitudinally facing the bench, legs apart, hands on the waist. 1 - 2. - Support lying, bending your arms on the bench, raise your left leg up. 3. - Straighten your arms, lowering your legs. 4. - Strongly pushing off with hands, and. n. The same with the other leg. Repeat 4-6 times.

8. I. p. - standing longitudinally facing the bench. 1 - 2. - Get on your right knee on the bench, raise your left leg and right arm up. 3 - 4. - Lower your leg and arm, get on all fours, strongly bending your back (group). Ditto lifting the right leg and left arm. Repeat 6-8 times.

9. I. p. - lying on his stomach across the bench, hands resting on the floor. 1. - Pushing your hands off the floor, hands to the sides, palms down, bend. 2– 3. - Hold. 4. I. p. - Repeat 4 - 6 times.

10. I. p. - standing longitudinally facing the bench. 1. - Step with the left on the bench, arms to the sides (balance). 2 - 3. - Hold. 4. - I. p. Repeat 4 - 6 times.

11. I. p. - standing feet apart, bench between the legs. 1. - Jump onto the bench, spread your arms to the sides. 2. - Jump to the floor, lower your hands down. Repeat 6-8 times.

1. I. p. - o.s., dumbbells to the shoulders. 1 - 2 - stand on socks, dumbbells up; 3 - 4 - and. NS.

2. I. p. - o.s., dumbbells to the shoulders. 1 - lunge right forward, dumbbells up; 2 - and. NS.; 3 - 4 - the same with the left leg.

3. I. p. - o.s., dumbbells up. 1 - 3 - springy forward bends, dumbbells to the shoulders; 4 - and. NS.

4. I. p. - o.s., dumbbells down. 1 - bend your arms at the elbows, dumbbells to the shoulders; 2 - and. NS.

5. I. p. - gray, dumbbells up. 1 - 2 - lie down, dumbbells to the shoulders; 3 - 4 –i.p.

6. I. p. - lying on your back, dumbbells to the sides. 1 - 2 - dumbbells forward; 3 - 4 - and. NS.

7. I. p. - stand feet apart, dumbbells to the shoulders. 1 - tilt to the right, left hand up; 2 - and. NS.; 3 - 4 - the same to the left.

8. I. p. - o.s., dumbbells below. 1 - 4 - four jumps in place; 5 - jump legs apart, dumbbells to the shoulders; 6 - jump legs together, dumbbells down; 7 - jump legs apart, dumbbells to the shoulders; 8 - jump legs together, dumbbells down.

1. I. p. - step on the middle of the bandage, the ends are in the hands. 1 - stretching the bandage, arms up; 2 - and. NS.

2. I. p. - bandage folded in half, hands forward. 1 - 3 - three springy movements of the arms to the sides, stretching the bandage. 4 - and. NS.

3. I. p. - bandage folded in half, hands up. 1 - 3 - three springy hand movements to the sides, 4 - and. NS.

4. I. p. - step on the middle of the bandage, the ends are in the hands. 1 - bend your arms to your shoulders; 2 - hands up; 3 - hands to the shoulders; 4 - and. NS.

5. I. p. - step on the middle of the bandage. 1 - left hand upward; 2 - right hand upward; 3 - left hand downward; 4 - right hand downward.

6. I. p. - left hand up, right back. 1 - 2 - two jerks back with hands; 3 - 4 - change the position of the hands and two jerks with the hands back.

7. I. p. - a bandage folded in half, behind the head, arms bent. 1 - 3 - three times, bending, stretch the bandage to the sides, unbending the arms; 4 - I. p.

8. I. p. - a bandage folded in half, behind the back, the right arm is bent to the shoulder - the left one behind the back. 1 - 3 - Stretch the bandage three times, unbending the arms (right up and to the side, left down - to the side); 4 - and. NS.

1. I. p. - sit down, legs apart, arms to shoulders. 1 - unbending arms up - to the sides, bend; 2 - and. NS.

2. I. p. - sit down, rest your hands behind. 1 - 2 - bend forward; 3 - 4 - and. NS.

3. I. p. - sit down, legs apart, arms to the sides - bend forward, with your left hand touch the foot of your right leg; 2 - and. NS.

4. I. p. - sit down, hands on the belt. 1 - 3 - 3 springy forward bends, trying to touch the feet with your hands; 4 - and. NS.

5. I. p. - sit down, legs apart, arms to shoulders. 1 - 2 - unbending arms to the sides, palms up, bend; 3 - 4 - and. NS.

6. I. p. - sit down, legs apart, left hand on the belt, right hand behind the head. 1 - 3 springy slopes, trying to touch the knee of the left leg with the elbow; 4 - and. NS.

7. I. p. - sit down, rest your hands behind. 1 - bending forward, bend the left leg forward; 2 - and. n. The same, bending the right leg.

8. I. p. - sit down, hands forward. 1 - raise your left leg and clap under your leg; 2 - and. n. The same with the right foot.

9. I. p. - sit down, hands forward. 1 - raise both legs and do cotton underfoot; 2 - and. NS.

10. I. p. - sit down, legs apart, rest your hands behind. 1 - 2 - leaning on the right hand, bend by turning the body to the right, the left hand up; 3 - 4 - and. p. The same with a turn to the left.

11. I. p. - sit down and lean on the back of the forearm. 1 - raise your legs forward; 2 - legs apart; 3 - connect the legs; 4 - and. NS.

12. I. p. - kneel down, hands in front. 1 - 2 - without using hands, sit on the mat on the left; 3 - 4 - without using hands in and. p. The same to the right.

13. I. p. - sit on your heels (kneeling), hands on the mat further forward. 1 - 2 - straightening your legs, lie down, bending your head to the rug; 3 - 4 - unbending arms, bend and sit in and. n. Do not tear off the hands and do not slide them on the mat ("wave").

14. I. p. - get on all fours. 1 - lowering the head, make a round back; 2 - bending in the lower back, head up ("cat").

15. I. p. - get on all fours. 1 - 3 - 3 swing movements with the left leg backward - up; 4 - and. n. The same with the right foot.

16. I. p. - emphasis lying face down, left leg bent, right leg back on toe. 1 - jump to change the position of the legs (right forward, left back); 2 - by jumping into and. NS.

17. I. p. - the same, but face up. Jump to change the position of the legs.

18. I. p. - emphasis squatting. 1 - a jump lying position; 2 - jump and. NS.

19. I. p. - lie on your back. 1 - raise your legs forward; 2 - and. NS.

20. I. p. - lie on your back, hands up. 1 - 3 - swing your arms forward, sit down and 3 springy forward bends, trying to touch your toes with your hands; 4 - and. NS.

21. I. p. - lie on your back, hands to the sides, palms down, legs forward. 1 - lower your legs to the left; 2 - and. n. ("pendulum"). The same lowering the legs to the right.

22. I. p. - lie on your back. 1 - 3 - lifting the left leg forward, grab it with your hands for the lower leg and, slightly rising, touch the knee with your head 3 times; 4 - and. n. The same with the other leg.

23. I. p. - lie on your back, hands to the sides, palms down. 1 - 4 - move to the left to make a circle with your feet in the front plane. The same with a circle to the right.

24. I. p. - lie on your back, hands up. 1 - 3 - swinging your arms and bending your legs, grab your shins with your hands and press your head to your knees ("grouping"); 4 - and. NS.

25. I. p. - lie on your back, hands down to the sides, palms down. 1 - legs forward; 2 - legs apart; 3 - connect the legs; 4 - omit in and. NS.

26. I. p. - lie on the left side, leaning on the left forearm, right hand on the belt. 1 - leaning on the forearm and feet, bend to the right; 2 - and. NS.

27. I. p. - too. 1 - 3 - 3 swing movements of the right leg to the sides up. 4. - and. NS.

28. I. p. - stand, legs apart. 1 - 4 - without bending your legs, moving your hands forward on the floor, lie down, 5 - 8 - without bending your legs, turning your hands, stand in and. NS.

1. I. p. - sit on a chair, arms to shoulders. 1 - 2 - hands up, stretch - inhale; 3 - 4 - and. n. exhale.

2. I. p. - sit on a chair, arms and legs forward, hands clenched into a fist. 1 - 8 - 8 circles with hands and feet inward; 1 - 8 - 8 circles with hands and feet outward.

3. I. p. - sit on a chair, hands on your knees. 1 - 8 - 8 circles of the head in one direction.

4. I. p. - sit on a chair. 1 - 2 - bending, put your left leg on the seat, clasp your shins with your hands; 3 - touching the knee with the head; 4 - and. NS.

5. I. p. - sit on a chair, hands on the belt, legs apart. 1 - 3 - 3 springy forward bends, hands touching the feet; 4 - and. NS.

6. I. p. - sit on a chair with the left side to the back, left hand on the back, right on the seat. 1 - 2 - raise your legs forward at an angle of 45 degrees; 3 - 4 - and. NS.

7. I. p. - sit on the edge of the chair, rest your hands on the seat, legs at an angle in front. 1 - spread your legs to the sides; 2 - cross your legs, left leg on top; 3 - spread your legs to the sides; 4 - cross your legs, right leg on top.

8. I. p. - the same. 1 - left leg up, right down; 2 - right leg up, left leg down ("crawl").

9. I. p. - sit down, left hand on the back of the chair, right hand on the seat, legs forward. 1-8-8 laps with your feet out; 1-8-8 laps with feet inward.

10. I. p. - the same, legs forward. Circles with feet, imitating cycling.

11. I. p. - the same, straight legs on the floor. 1 - bend your legs forward; 2 - straighten your legs forward; 3 - bend your legs forward; 4 - and. NS.

12. I. p. - sit on a chair. 1 - 8 - 8 circles with the feet inward; 1 - 8 - 8 circles with the feet out.

13. I. p. - sit on a chair, hold the back of the chair with your hands. 1 - bend to the left, the left hand slides down along the chair leg, the right hand up ("pump"); 2 - and. NS.

14. I. p. - stand behind a chair, hands on the belt or to the sides. 1–2 - move your left leg over the back of the chair; 3 - 4 - move your right leg over the back of the chair.

15. I. p. - stand behind the chair, hands on its back. 1 - swing with the left leg to the side; 2 - swing from the left to the right in front of the right leg.

16. I. p. - standing with the left side to the back of the chair, the left hand on the back of the chair, the right hand on the belt. 1 - swing the left leg forward; 2 - swing the left leg back. The same with the other leg.

17. I. p. - rest your hands on the seat of the chair, legs back (lying emphasis). 1 - bend your arms; 2 - pushing up, straighten your arms.

18. I. p. - sit on the floor in front of the chair, hands on the seat of the chair. 1 - leaning with your hands, bend forward; 2 - and. NS.

19. I. p. - stand facing the chair, left hand on the back of the chair, right leg on the chair, back of the chair on the left. 1– 2 - standing on a chair, move your left leg over the chair and release it forward to the floor; 3 - 4 - the same back in and. NS.

20. I. p. - rest your hands on the seat of the chair (lying emphasis). 1 - a jump of the legs to the sides; 2 - a jump of the legs together.

21. I. p. - rest your hands on the seat of the chair, left leg back, bend right. 1 - bend the left leg forward, the right leg backward; 2 - by jumping into and. NS.

22. I. p. - sit on a chair facing the back, fix the legs, hands on the belt. 1 - 2 - tilt the body back; 3 - 4 - and. NS.

23. I. p. - standing behind a chair. Hold the chair by the seat over your head with your arms outstretched upward, legs apart. 1 - 2 –2 small springy movements of the body to the left; 3 - 4 - the same to the right.

24. I. p. - standing with his back to the back of the chair in a step - from the chair. 1 - 3 - turning the body to the left, take the chair by the back with your hands and, turning the body to the right, put it; 4 - and. NS.

After a general warm-up, exercises are performed for various muscle groups, aimed at developing the basic physical qualities: strength, speed, agility, flexibility, endurance.

To develop strength, exercises are used with weights (stuffed balls, dumbbells, benches), with resistance (shock absorbers, resistance bands), as well as with the use of a partner. Often exercises for the development of strength are used with small weights, since it is easy to control the correctness of the exercise, especially when working with girls.

When training with young men, work with weights around the limit and maximum weight is effective. But here it should be noted that maximum effort can be developed within a short period of time.

To develop dynamic strength, exercises should be done at a moderate pace and high repetitions.

The sets of exercises are designed so as to alternately load all the main muscle groups. In this case, some exercises should be of the nature overall impact, others are aimed at the development of a specific muscle group, and still others are specifically associated, for example, with certain tasks of the lesson.

Strength endurance develops with a large number of repetitions at one station, for example: if the number of repetitions was 15 - 20 times in 30 seconds, then strength develops, if more than 20 - 25 times - strength endurance (according to the recommendations of M. Sholikhin). Performance when performing strength exercises can be increased due to their rational distribution at stations. Relaxation and stretching exercises are often used during breaks.

Approximate complex for strength development

1. From the gray hand behind the raising of the legs into the corner, followed by ip.

2. From the support lying on the floor push-ups, bending and unbending arms.

3. From the main squat rack with arms extended with dumbbells forward and stand on your toes, taking your arms back.

4. Rope climbing (in three steps).

5. Jumping up from the starting position, crouching.

6. Lying on your stomach, hands behind your head, raising and lowering your body, arching your back.

7. Lying on your back, flexion and extension of the legs and trunk, gripping the lower leg with the hands.

8. Jumping rope with forward rotation.

The main method of developing speed is multiple repetition of movement with maximum speed... The duration of such exercises is determined by the time during which the maximum pace can be maintained. Exercises aimed at developing the speed of motor reactions are at the same time good remedy to train the speed of individual movements. Muscle tensions play an important role in the performance of speed exercises. These exercises are speed-strength exercises. To increase the speed of movement, it is necessary to develop both muscle strength and speed of movement. This is accomplished by incorporating low resistance exercise.

The development of quickness is achieved by the following exercises: running at speed, shuttle running, performing exercises with elements of sports games and playfulness, various jumps, etc.

Approximate complex to develop speed

1. I. p.: Partners stand to each other at a distance of 3 m. Execution: fast pass and catch the ball in place.

2. I. p.: Tilt forward, arms to the sides, feet shoulder-width apart. Execution: rotation of straight arms in a vertical plane with fixation of a straight head.

3. I.p .: high start. Execution: shuttle run with an acceleration of 10 m.

4. I. p.: Lying on his stomach, crawling on his bellies under an obstacle (gate height 30 - 40 cm) with maximum speed.

5. I.p .: emphasis squatting. Execution: at a fast pace, jumping upward with a wave of hands.

6. I.p .: high start. Execution: running at maximum speed in a circle for a distance of 100 to 120 m.

Agility is the ability to accurately control your movements in various environmental conditions, quickly master new movements and operate successfully in changed conditions.

The upbringing of dexterity is associated with the improvement of the functions of various analyzers, and first of all, the motor skill. Exercises containing elements of novelty and presenting a certain coordination difficulty for the trainees can have an effective impact on the functional improvement of the motor analyzer and, therefore, on the development of dexterity. In the classroom, three stages can be distinguished in the education of dexterity. The first stage: improving spatial accuracy and coordination of movements, while the speed with which the exercises are performed does not matter. The main thing is the accuracy of the movements. The second stage: spatial accuracy and coordination of movements, which can be carried out in short periods of time. Third stage: exercises of the second stage associated with unexpectedly changing conditions.

Agility can be trained in different ways:

a) dexterity, shown in exercises associated with a change in posture. For example: quickly sit down, lie down, stand up, bend over, turn, etc.

b) dexterity, shown in exercises that are performed in difficult conditions of a changing environment. For example: obstacle course, various climbing.

c) agility shown in exercises with varying resistance. For example: pull-ups and exercises such as martial arts.

d) dexterity shown in exercises with the manipulation of objects. For example: throwing and catching the ball, target throwing, juggling.

e) dexterity shown in game exercises requiring interaction and opposition. For example: outlining objects, intercepting transmissions, etc.

To foster balance, the following exercises can be used: jumping, walking on a log, bench, somersaults, coups, etc.

Agility is a complex, complex quality, so time must be devoted to it in each lesson.

Sample stations for the development of agility

1. Throwing a small ball at the target.

2. Walking in full squat on gymnastic bench.

3. Introduction basketball ball with outlining the racks.

4.I.p .: a stand on one leg, the other is laid back with a grip for low crossbar... Exercise: moving forward under the bar in a low squat with straight arms and transition to a hanging bend.

5. Walking on a gymnastic bench with a weight on your head (sandbag).

6. Game "Fight of roosters". Partners, hands behind their backs, jumping on one leg, try to push each other out of the circle (radius of the circle is 2 m).

Flexibility is the ability to perform exercises with the greatest amplitude.

Flexibility exercises strengthen joints and ligaments, increase muscle elasticity, which is an important factor in preventing injury. To develop flexibility, exercises with an increase in amplitude are used. Systematic work on increasing the flexibility of the spinal column helps to improve posture.

When developing flexibility, special attention should be paid to preliminary muscle preparation (running, warm-up).

Flexibility exercises can be active and passive, that is, performed independently or with the help of a partner, weights. Active, the same can be divided into exercises with weights (dumbbells, stuffed balls), without weights.

Sample exercises to develop flexibility

1. I. p.: Lying on your back. Exercise: raise straight legs, touch the floor behind your head, return to and. n. with straight legs.

2. I. p.: Stand feet apart, stuffed ball behind the head. Execution: transferring the center of mass from one leg to another, alternately changing the position of the support. Keep your head and back straight.

3.I. p.: Partners stand with their backs to each other, hands joined in elbow joints... Execution: alternate forward bends with lifting the partner on his back and shaking. The partner lying on their back needs to relax without raising their legs forward.

4. Lying on your back, flexion and extension of the legs and trunk, gripping the lower leg with the hands.

5. I. p.: Legs apart, the hoop is held by hands on the lower back. Execution: rotation of the hoop on the hips.

6. I. p.: Feet shoulder-width apart, the ball behind. Execution: passing the ball from behind with catching it from the front with two hands.

Endurance is the ability to perform work of a certain intensity for as long as possible, overcoming the resistance of both the external and internal spheres. The ability for long-term continuous work of moderate power, in which most of the muscles of the locomotor apparatus are involved, characterizes general endurance. When developing general endurance in stages, it is important to gradually increase the intensity of physical exercise. General endurance is the basis for acquiring various types of special endurance.

Special endurance should be understood as the ability to maintain effective working capacity for a long time in a certain type of motor activity.

At the stations of "circular training" you can bring up the main types of special endurance: power, static, speed. With development strength endurance set the task of achieving as many repetitions as possible at each station. With the development of static endurance, the task is to maintain muscle tension in the absence of movement, exercises in hanging, stops or holding a load are well suited for this. The most effective way to develop speed endurance is sprint running with a gradual increase in the length of the segments, as well as jumping exercises. Work on speed endurance is closely related to the development of speed.

General and special endurance in exercises at the stations of "circular training" is achieved by gradually increasing the time of work due to a large number of exercises performed at the stations in the complex, and then by increasing the intensity of increasing the speed.

Sample exercises to develop endurance

1. I. p.: Standing sideways to the gymnastic wall on one leg, hold the rail with your hand at the same time. Execution: squat on one leg, bringing the other forward.

2. I. p.: Lying emphasis. Exercise: flexion and extension of the arms.

3. "Step" - step - test.

4. I. p.: Hanging on the bar. Exercise: keeping straight legs at an angle of 90 degrees.

5. Hang on the bar with your arms bent.

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Exercises aimed at developing and strengthening various muscle groups that contribute to good physical fitness can be performed as a complex to strengthen individual muscle groups or affect different muscle groups in turn. If some specific muscles lag behind in general development (weak abdominal muscles, muscles of the legs or arms), then it is advisable to work in one workout with a complex on a specific muscle group. For general physical fitness, you can perform exercises for various muscle groups according to the principle of "circuit training".

1. I. p. - lying on your back. Hands with books - above the head. The torso is slowly moved from a prone position to a seated position and tilted forward until the books touch the toes. Breathing is free. Repeat 3-12 times.

2. I. p. - lying on your back. A pillow or book is squeezed between the soles of the feet, hands behind the head. The legs are bent at the knees and pulled up to the stomach, making circular movements, as when riding a bicycle. Breathing is free. Repeat 5-10 times.

3. I. p. - balanced sitting position. The legs are slightly bent at the knees. From this position, the body is moved forward on the sciatic muscles, without lifting the heels off the floor. Breathing is free. Repeat several times.

4. I. p. - lying on your back. Hands behind your head. Move slowly from a prone position to a sitting position. Repeat 2-6 times.

5. I. p. - lying on your back. Both legs simultaneously make circular movements from bottom to top up to an angle of 90 degrees. Then the legs return to and. p. Repeat 4 - 12 times.

6. I. p. - lying on your back. A pad or book is clamped between the soles of the feet, arms are spread apart. The legs are raised and taken to the side until the pad (book) touches the fingers, first with the left, then with the right hand. Breathing is free. Repeat 3-12 times.

7. I. p. - lying on your back. Hands with a book in front. With a sharp movement, they change the position - from a prone position to a sitting position, pulling up their legs so that their knees touch the book. Repeat 4-12 times.

8. I. p. - lying on your back. A book is clamped between the feet (a pillow, a bag filled with sand). The legs are lifted (quickly) 10 times at an angle of 15 degrees, without touching the floor with the heels. Repeat 3-12 times.

9. I. p. - lying on your back. With both feet in the air, write the numbers 1, 4, 5, 8 - from bottom to top and vice versa. Free breathing. Repeat 4-12 times.

10. Lying on your back, place both feet on the floor, squeeze a tennis ball between your knees and fold your hands into the lock. Exhale sharply, lifting your shoulders off the floor. At the same time pulling in the stomach. Then, while inhaling, return to I.P.

1. Starting position - standing, legs slightly wider than shoulders. Raise your ribcage by bringing your shoulder blades in and out, and interlace your fingers behind your back. As you inhale, bend your back slightly forward. As you exhale, lower yourself as much as possible. Hold this position for 10 seconds, and then lower your arms to your lower back, bend your knees and round your back.

2. Sitting upright, raise your arms bent at the elbows so that your hands are level with your shoulders. Without bending in the lower back, take your arms back, trying to open the chest as much as possible.

3. Sitting straight, grasp the elbow and, without lifting the shoulder of the stretched arm, pull it in the opposite direction. Make sure that the body remains stationary.

4. Push ups. Starting position: rest your palms and toes on the floor, fingers look forward, arms and legs are straight, shoulder blades are connected, abdominal muscles are tense. Without relaxing your abdominal muscles, squeeze out. In this case, the body should form a straight line from the top of the head to the heels. Look straight ahead, but do not lower your head. Lower yourself so that your chest is 5cm from the floor. Expand your body as you exhale, using your abs and legs to keep your body straight. Do not strain your back and keep your shoulder blades together. Keep your elbows at shoulder level - don't pull them back. Start with one set of 10 reps. Perform as many push-ups as you can do correctly. And the rest (10) do, leaning on bent knees with crossed ankles.

5. Push-up with an emphasis on the knee... Starting position - standing on all fours, palms shoulder-width apart. Move your arms forward until your body forms a straight line from head to knees. Straighten your right leg, lifting the sock off the floor. Leaning on your right knee, do a push-up. At the end point of the movement, the angle at the elbows should be 90 degrees. At the same time, bend your right leg slightly, touching the floor with your knee. Return to starting position. Do 3 sets of 12 to 15 reps.

Digit 4. Starting position - sitting on a stable bench, resting your palms on its edge, placing your feet hip-width apart. Pull in your stomach, raise yourself slightly, step with your legs forward and bend your knees at right angles. Place your left ankle on your right knee: your legs should form a number 4. The chest is straightened, the abs are tense. Lower your hips until the elbow angle is 90 degrees. With the effort of the triceps, return to the starting position and hold for 2 seconds. Repeat 12-15 times and change legs. Perform 2 sets on each leg.

1. Swing. I. p. - standing straight, hands on the belt, feet shoulder-width apart. Bend your left leg at the knee, and extend your right leg as far forward as possible, touching the floor with the outside of your foot. Raise your right hand straight up. Without straightening your left leg, tear off the sock of your right leg from the floor and bend it at the knee. Tilt your body forward slightly and bring your right leg back, resting it on your toes. Move your right hand to the side at the same time. This will be one repeat. Without returning to the starting position, do 12 to 15 repetitions, then switch legs.

2. Lunge on the spot. I. p. - about. with. Place your left foot forward at a long stride distance with your right heel raised. Tighten your abs, distributing your body weight evenly across both legs. Bending your knees, go down: the left knee is exactly above the ankle, and the right thigh is strictly perpendicular to the floor. Return to the starting position, perform 2 - 3 sets of 12 - 15 repetitions, first with one, then with the other leg.

3. Lunge with raising the leg to the side. I. p. - standing up straight and straining the press. Step with your right foot, swinging it diagonally behind your left and lifting your heel off the floor. Sink into a lunge: the left knee does not extend beyond the toe, and the right knee looks at the floor. Push off the floor with your right foot and lift it to the side, lifting it slightly. Straighten your left leg at the same time. Return to and. n. Repeat the exercise on the other leg. Do 2 to 3 sets of 10 to 15 reps.

4. Armchair. I. p. - legs apart, arms in front, palms facing down. Bend your knees and squat down so that your thighs are almost parallel to the floor. Then rise on your toes, bend your elbows and spread them apart. Without touching the floor with your heels, straighten your legs and raise your arms above your head. Return to and. p. Perform 2 - 3 sets of 8 - 10 repetitions.

5. Squat and swing to the side. I. p. - legs apart. Tighten the abdominal muscles and, transferring the weight of the body to the heels, do a deep squat, arms forward, thighs almost parallel to the floor. The knees should not go over the toes. Return to and. and immediately take your right leg to the side, the toe toward you, the spine in a neutral position. Perform 2 - 3 sets of 10 - 15 repetitions, first with one leg, then the other.

6. Squatting against the wall. I. p.: Leaning your back and buttocks against the wall, put your feet shoulder-width apart at a distance of 60 centimeters from the wall. Without lifting the body from the wall, sit down so that your knees are bent at an angle of about 135 degrees. Hold this position for 10 seconds. Then lower yourself even lower so that your thighs are parallel to the floor. Hold this position for 20 seconds. Return to the previous position, hold for 20 seconds. Straighten your legs fully and hold for 20 seconds.

7. Leading the legs forward and to the side. I. p.: Legs apart, press tense, arms crossed on the chest. With your right leg slightly bent, raise your left knee so that your left ankle is at the same level as your right calf. With the effort of the thigh muscles, straighten your left leg in front of you with the heel forward. Return to the previous position, and then take your working leg to the side, keeping the body straight. Take the previous position again. Perform 2 - 3 sets of 10 - 15 repetitions, first with one leg, then the other.

8. Squat on one leg. I. p.: While standing straight, transfer your body weight to your left leg and lean forward slightly. Bend your right leg at an angle. Hands are freely lowered, the press is tense. Lower yourself into a half squat. Hold this position for a few seconds. Straighten up. Perform 2 - 3 sets of 10 - 15 repetitions, first with one leg, then the other.

9. Skater pose. I. p.: Standing straight, put your hands on your buttocks. Move your right leg to the side, touching the floor with your toe. Raise your right leg as high as possible and balance on your left leg. Bend your left knee. Perform 2 - 3 sets of 10 - 15 repetitions, first with one leg, then the other.

10. Swing the leg back. I.p .: standing on a soft surface, such as a gymnastics mat. Get on your knees with your hands on the floor. The spine is parallel to the floor, the neck is in line with the spine, do not lower your head down or throw it back. Without lifting your feet off the floor, extend your right leg back. Raise it slowly so that your thigh is parallel to the floor. Then raise your left hand up just above shoulder level. Hold for a moment and slowly return to and. p.: first lower your arm, then your leg. While doing the exercise, tighten your abdominal muscles so as not to arch your back. The pelvis and chest should be parallel to the floor. To increase the load on the ankles, you can put on weights weighing 1.5 kg each. Perform 2 - 3 sets of 10 - 15 repetitions, first with one leg, then the other.

11. Abduction of the leg in the supine position. I. p.: Lying on the right side, slightly bend the right leg, the left leg is straight. Straining your abs, lift your left leg up to hip level, then turn your foot outward so that the toe is facing the ceiling. Return your foot to its original position and lower your leg. To increase the load, weights of 1.5 kg each can be put on the ankles. Perform 2 - 3 sets of 10 - 15 repetitions, first with one leg, then the other.

12. "Scissors" lying on the side. I. p.: Lying on the right side, putting his right arm bent at the elbow under his head, legs together. The socks are stretched out. For support, place your left palm on the floor in front of you, bring your shoulder blades together and tighten your abs. As you exhale, raise your legs a few centimeters, raise your legs without lifting your pelvis off the floor. Slowly spread your legs in opposite directions: right - forward, left - back. In this case, the body must remain stationary. While inhaling, change the position of your legs, but do not touch the floor with them. Repeat the required number of times, return to and. etc. and roll over to the other side. Place both hands behind your head to increase the load. This will require a lot of effort from you, since you will also have to keep your balance. Do 2 to 3 sets of 10 to 15 reps.

13. Inclined bridge. I. p.: Lying on your back, legs bent, feet on the floor shoulder-width apart. Tighten your abs so that your lower back is pressed firmly against the floor. Tighten your glutes and pull your pubic bone towards your thighs. Hold this position for 2 seconds. Relax. Perform 2 - 3 sets of 10 - 15 repetitions, first with one leg, then the other.

14. Inclined "bridge" on one leg. I. p.: Lying on your back, arms extended along the body, palms down. Bend your knees with your feet flat on the floor. Pull in your stomach to stabilize your pelvis, then extend your right leg at a 45-degree angle to the floor with your knees at the same level. With the effort of the muscles of the buttocks and the back of the thighs, gently lift the pelvis so that the body forms a straight line from the shoulders to the hips. While evenly distributing the load on the top and bottom of the case, hold for a few seconds. Smoothly lower yourself down, keeping your leg straight. To increase the load on the ankles, you can put on weights of 1.5 kg each. Perform 2 - 3 sets of 10 - 15 repetitions, first with one leg, then the other.

Hanging pull-up on the bar (boys)

The pull-up is performed with a grip from above, slightly wider than the shoulders. Keep your legs scattered. In this position, they will not "earn extra money", that is, they will not help. The elbows are close to the body. The chin is complete when the chin reaches the top of the bar. You need to lower yourself to the starting position slowly, and not with a jerk, since the inferior muscle work is no less useful than the overcoming one.

: develops the flexors (biceps) and partially pectorals, depending on the width of the grip, the upper or lower bundles of the latissimus dorsi. If the grip is wide, then the upper beams will work more, if narrow, then the lower beams.

Pull-up in the hang lying on a low bar (girls)

The bar is set at a height of +/- 90cm from the floor, depending on the height of the girls. The body is at an angle of 35 - 45 degrees to the crossbar, the legs are straight, fixed, the grip from above is slightly wider than the shoulders. When performing flexion and extension of the arms, keep the torso and legs straight, with the chin crossing the line of the crossbar.

Hands are shoulder-width apart or slightly wider, with the fingers pointing forward. The shoulders are located above the hands. The body is straight, the chin is raised, if it is lowered, the back will bend. While doing the exercise, make sure that the chest goes down to the hands, and the hands go along the body, lightly touching it. When the elbows are wide apart, the entire load is transferred to the arms, which makes it difficult to perform the exercise. An equally gross mistake is lowering the shoulders to the hands. When bending the arms, the shoulders should be in front of the hands. For girls, flexion and extension of the arms is performed in an emphasis lying on a gymnastic bench.

The main focus of the exercise: trains the pectoral muscles, the extensors of the arms ("triceps") and the anterior beams deltoid muscles.

Flexion and extension of the arms in support on the uneven bars (young men)

Keep your legs scattered. In this position, they will not "earn extra money", that is, they will not help. Go down until the arms are fully bent, do not bend forward, keep the body upright.

The main focus of the exercise: develops the triceps, the anterior deltoid muscle bundles and especially the pectoral muscles, giving them a beautiful outline. When, when bending the arms, the body goes back, the pectoral muscles "work" more. If it is necessary to strengthen the muscles of the arms, then the body should be kept upright.

Hanging, raising legs until touching the bar (boys)

At first, leg lifts can be performed with bent legs, but as you train, try to perform the exercise with straight legs. The pace of execution is maximum. If, while performing the exercise, the student begins to sway, then it is necessary to lower his legs more slowly. Girls perform lifting bent legs up to the chest in the hanging on the gymnastic wall.

The main focus of the exercise: develops the lower bundles of the rectus abdominis muscles.

Raising the body from a supine position (press)

I.P .: lying on your back, hands behind your head, legs fasten to the lower rail of the gymnastic wall or they can be held by a partner. Raise and lower the torso at the maximum pace. Can be performed with straight and bent legs.

The main focus of the exercise: develops the upper bundles of the rectus abdominis muscles.

Squat on one leg ("pistol")

Starting position: standing on one leg, the other in front, does not touch the floor, hands are free, but do not touch the legs. Squat until the pelvis touches the heel of the supporting leg, stand up with a straight back. Girls perform squatting ("pistol") with one hand resting on a smooth wall, standing with one foot on the bench, the other hanging between the bench and the wall.

"Step" - step test

Performed on a gymnastic bench for 1 minute. Alternate entry and descent, with your feet stepping on the bench with your whole foot. Within 30 seconds, movement begins with the right foot, and the next 30 seconds with the left. The account is kept general. The number of standing up on the bench is counted.

1. Walking on the inner arches of the feet.

2. I. p. - kneeling. Legs apart, toes turned outward. Hands on the belt. Sit on the floor, trying to touch the floor with the buttocks, perform 2 - 3 springy swinging and return to the SP. Dosage: 3 to 5 sets of 8 to 12 reps.

3. I. p. - leg stand apart. Squat with knee reduction with holding dumbbells 2 - 5kg. Dosage: 3 to 5 sets of 8 to 12 reps.

4. I. p. - leg stand apart on toes on a bar 4 - 7 cm high, heels are divorced, dumbbells weighing 2 - 5 kg to the shoulders. Get up on your toes and return to I.P. Dosage: 3 to 5 sets of 8 to 12 reps.

For girls with X-shaped legs exercises should be selected so that when they are performed, the knees are spread outward.

1. Walking on the outer arches of the feet.

2. I. p. - cross-legged stand (option: socks together, heels apart), squats "in Turkish" - spreading the knees. Dosage: 3 to 5 sets of 8 to 12 reps.

3. I. p. - leg stand apart on toes on a bar 4 - 7 cm high, heels are divorced, dumbbells weighing 2 - 5 kg to the shoulders. Get up on your toes and return to I.P. Dosage: 3 - 5 sets of 8 - 12 reps

For enlargement of the front surface of thin thighs

1. I. p. - sitting on a chair or on a hill, dumbbells or weights are tied to the feet, arms are bent in front of the chest. Alternate extension of the legs (at the knee joint) to a horizontal position. The pace is medium or slow, 3 - 5 sets of 10 - 12 times, the weight of the weights - 2 - 5 kg.

2. I. p. - standing, weights are fixed to the feet, hands on the belt. Alternate lifting of the hips to a horizontal position (the lower leg remains in an upright position). The pace is medium or slow, 3 - 5 sets of 10 - 12 times, the weight of the weights - 2 - 5 kg.

3. I. p. - stand at a distance of about 25 - 35 cm from the wall, press your back to it. Sit down to a horizontal position of your hips and try to hold this position as long as possible. Repeat 3 - 6 times in about 1 min. After each repetition, walk around, shaking the muscles of the legs. If, over time, students are able to maintain a squat position for 20-30 seconds, then you can complicate the exercise by taking dumbbells.

4. I. p. - leg stand apart, hands with dumbbells on the belt (to the shoulders, up, crossed behind the back, etc.). Squats on the whole foot (or on toes). 3 - 5 sets of 10 - 12 times, weights weight - 2 - 5 kg.

For increase in the back of thin thighs

the following exercises are used:

1. I. p. - lying on his stomach (on the floor, on an inclined bench, head up), weights are tied to the feet. Alternate flexion of the legs to the vertical position of the lower legs. The pace is medium or slow, 3 - 5 sets of 10 - 12 times, the weight of the weights - 2 - 5 kg.

2. I. p. - o. with., weights are tied to the feet. Alternate flexion of the legs in the knee joint (back) to the horizontal position of the lower leg (try not to move the thigh of the bent leg). The pace is medium or slow, 3 - 5 sets of 10 - 12 times, the weight of the weights - 2 - 5 kg.

3. I. p. - standing with his back to some kind of horizontal bar, reinforced at the height of the knee joint. Alternately try to "lift" the obstacle with the heel of each leg. Repeat 3-4 times with each leg for 8-10 sec. After each repetition, shake the thigh muscles, rest for 40 - 60s.

1. I. p. - lying on your back, legs bent at the knees, feet pressed to the floor, toes turned outward. Raise the pelvis up, hold this position for 8 - 15s, return to and. p. Breathing freely, repeat 10 - 12 times.

2. I. p. - lying on his stomach, the burden is tied to the feet. Alternate lifting of straight legs back - up to the limit with the turn of the toes outward. 3 - 5 sets of 10 - 12 times, weights weight - 1 - 3 kg. You can perform this exercise while lying on a bench with your feet lowering below its level.

3. I. p. - kneeling, legs apart, socks out. Bending back, try to touch the back of your head to the floor (do not sit on the floor). 2 - 4 sets of 5 - 8 times.

4. I. p. - o. with., weights are tied to the feet. Alternating legs backward - upward with the turn of the toes outward. 3 - 5 sets of 10 - 12 times, weights weight - 2 - 5 kg. Alternate slow ("power") and fast ("swing") execution.

One of the indicators of the health and beautiful figure of a girl is the condition of the waist, which depends on the development rectus and oblique muscles belly. Exercises that strengthen these muscles include the following:

1. I. p. - lying on his back, hands behind the head, legs fixed. Raise your head and shoulders. Hold for 3 - 5 seconds and lower.

2. I. p. - hanging on the bar or gymnastic wall. Pulling the knees to the stomach (2 - 3 sets of 10 - 12 times). Options: raising straight legs above the level of the pelvis; before the toes touch the crossbar; with simultaneous retraction of them to the left and to the right alternately.

3. I. p. - lying on your back, arms to the sides, palms down, legs raised at an angle of 90 degrees. Put your feet on the floor on the right, lift and put on the left. 2 - 3 sets of 10 - 12 reps.

4. I. p. - lying sideways, arms fixed. Raises of straight legs to the sides. 2 - 3 sets of 10 - 12 reps. Can be performed with weights on the legs.

Beautiful bust- an important advantage of the female figure. To increase the bust, you can use special exercises to increase the volume of the pectoral muscles (exercises are performed at a slow and medium pace, in 5-6 approaches with a maximum number of repetitions of each exercise 8-10 times and rest between sets of 1.5-2 minutes).

To improve the shape of the chest, it is necessary to monitor the posture, constantly keep the chest raised.

Sample exercises for improving the shape of the bust

1. I. p. - lying on the floor, putting an elastic soft roller under the shoulder blades, dumbbells forward. Hands to the sides, slightly bending at the elbows (inhalation). Returning to and. n. - exhale.

2. I. p. - lying on the floor, dumbbells to the sides. Bring your arms forward - downward above the hips (exhale). Return to i.p.

3. I. p. - lying on the floor, placing a soft, elastic roller under the shoulder blades, dumbbells down over the hips. Lifting the dumbbells up, lower them behind the head (inhale), returning to and. n. - exhale.

4. I. p. - emphasis lying on the floor. Hold the body above the floor, leaning only with palms and socks, look forward. Flexion and extension of the arms.

With regular exercise and sports, it is very important to systematically monitor your well-being and overall health. The most convenient form of self-control is keeping a special diary. Self-control indicators can be conditionally divided into two groups - subjective and objective. Subjective indicators include well-being, sleep, appetite, mental and physical performance, positive and negative emotions, appearance. The state of health after physical exercises should be vigorous, the mood should be good, the trainee should not feel a headache, fatigue and feelings of overwork (See Appendix 3). If you have severe discomfort, you should stop exercising and seek the advice of specialists.

As a rule, with systematic physical education, sleep is good, with rapid falling asleep and vigorous health after sleep.

The applied loads should correspond to physical fitness and age.

Appetite after moderate exercise should also be good. It is not recommended to eat immediately after class, it is better to wait 30 - 60 minutes. To quench your thirst, you should drink a glass of mineral water or tea.

In case of deterioration of health, sleep, it is necessary to reduce the load, and in case of repeated violations, consult a doctor.

The self-control diary is used to record independent physical education and sports, as well as to register anthropometric measurements, functional tests and control tests of physical fitness, to control the performance of a weekly motor regimen.

Regular keeping of a diary makes it possible to determine the effectiveness of classes, means and methods, optimal planning of the magnitude and intensity of physical activity and rest in a separate lesson.

The diary should also note cases of violation of the regime and how they affect the classroom and general performance. Objective measures of self-control include what can be measured. That is, it is: monitoring the heart rate (pulse), blood pressure, respiration, vital capacity of the lungs, weight, muscle strength, sports results.

It is generally accepted that heart rate is a reliable indicator of fitness. The heart rate response to exercise can be assessed by comparing the heart rate data at rest (before exercise) and after exercise, i.e. determine the percentage of heart rate increase. The resting heart rate is taken as 100%, the difference in the frequency before and after the load - for X, for example, the pulse before the start of the load was equal to 12 beats in 10 seconds, and after - 20 beats. After some simple calculations, we find out that the heart rate has increased by 67% (see Appendix 4).

But not only the pulse should be paid attention. It is advisable, if possible, to also measure blood pressure before and after exercise. At the beginning of loads, the maximum (upper) pressure rises, then stabilizes at a certain level. After stopping work (the first 10 - 15 minutes), it decreases below the initial level, and then comes to its initial state. The minimum (lower) pressure does not change with light or moderate load, but with strenuous hard work it slightly increases.

It is known that the value of the pulse and the minimum blood pressure in the norm are numerically the same. Kerdo suggested calculating the index using the formula:

IR = D / P., Where D is the minimum (lower) pressure, and P is the pulse.

In healthy people, this index is close to one. When the nervous regulation of the cardiovascular system is disturbed, it becomes greater or less than one.

It is also very important to assess the respiratory system. It must be remembered that when performing physical activity, oxygen consumption by working muscles and the brain increases sharply, and therefore the function of the respiratory system increases. By the frequency of breathing, one can judge the amount of physical activity. Normally, the respiratory rate of an adult is 16 - 18 times per minute. An important indicator of the respiratory function is the vital capacity of the lungs - the volume of air received during the maximum exhalation, made after the maximum inhalation. Its value, measured in liters, depends on gender, age, body size and physical fitness. On average, for men it is 3.5 - 5 liters, for women - 2.5 - 4 liters.

Performing physical exercises, each practitioner can independently assess the condition and ability of various muscle groups. For this, there are tests with estimates of indicators, as well as functional tests (see Appendix No. 5).

In conclusion, I would like to say that it is necessary to remember that in order to preserve and maintain health, you need to work out systematically and increase the load gradually. Otherwise, the opposite effect can be achieved.

In addition, we ourselves sometimes show carelessness about our own health and the health of our children, we shift this responsibility onto the shoulders of doctors. Long-term practice allows us to assert that most of our diseases are caused by bad habits, low mobility, and the wrong way of life. It is a great duty, the duty of each of us to consciously and conscientiously improve ourselves in order to be strong, kind, harmoniously developed, capable of making our worthy contribution to strengthening the might of our Motherland. Even Hippocrates said: “ Gymnastics, physical exercises, walking should become part of the everyday life of everyone who wants to maintain efficiency, health, a full and joyful life. "

Typical daily gymnastics plan

Exercise group	The main effects on the body	Features of execution
Easy jogging, walking with palms rubbing the skin of the body	Moderate revitalization of the body, causing the need for deep breathing	Running in short steps, without tension, with successive rubbing of the chest, abdomen, arms, lower back and legs.
Stretching exercises	General warming up; straightening the spine, combined with deep breathing; improved blood circulation in the muscles of the arms and shoulder girdle	The pace is slow. When stretching - a deep breath, when returning to the starting position - a full exhalation
Exercises for the muscles of the legs	Strengthening muscles and increasing mobility in the joints of the legs; improved blood circulation
Exercises for the muscles of the abdomen and back	Strengthening the muscles of the anterior abdominal wall and back; improving the mobility of the spine and the activity of the abdominal organs	The pace is slow. Avoid holding your breath in the most tense positions
Exercises for the arms and shoulder girdle	Strengthening the muscles of the arms and shoulder girdle	The pace is slow and medium. After significant tension, it is recommended to relax the muscles of the arms and shoulder girdle (shake your arms, bend forward, lower and relax your arms)
Exercises for the lateral muscles of the trunk	Strengthening the lateral muscles of the trunk; improving abdominal activity	The pace is slow and medium. Breathing is even, without straining
Swing exercises for arms and legs	Increased joint mobility; strengthening the activity of the circulatory and respiratory organs	Medium or fast pace. Maximum range of motion
Running, jumping	Increased metabolism; strengthening the muscles and joints of the legs	The pace is medium or fast. Breathe evenly, beware of holding your breath and over-breathing
Final Exercises	Normalization of the activity of the respiratory and circulatory organs	Perform with the least strain. Strive to slow down the breathing rate by deepening it. Take a deep breath and exhale completely.

Appendix 2

CONTROL TESTS FOR ASSESSING THE PHYSICAL READINESS OF STUDENTS IN ALL EDUCATIONAL DEPARTMENTS

TESTS - EXERCISES	Physical abilities
Running 500 m, sec	Expressways
Running 1000 m, sec	Speed ​​endurance
Run 2000 m, sec	General endurance
Standing long jump in cm	Speed-power
Running 100m, sec.	Expressways
Change of position	Speed-power
Raising and lowering the body from a prone position, legs fixed, hands behind the head (press) (number of times)
Squat (number of times) on one leg, support against the wall
Flexion and extension of the arms in the hanging position (crossbar at a height of 90cm) (pull-up) (number of times)
Flexion and extension of the arms in support lying on the bench (push-up) (number of times)
Hoop (number of times)	Expressways
	Expressways
Squat (number of times), 1 minute	Speed-power
Step 1 minute (number of times)	Speed-power
Hanging lifting of bent legs in 30 seconds (number of times)	Speed-power
Jumping over the bench in 30 seconds (number of times)	Expressways
Fitness press in 30 sec (number of times)	Speed-power

TESTS - EXERCISES	Physical abilities
Basic control standards
Running 1000m, sec	Expressways
Run 1500m, sec	Speed ​​endurance
Run 3000m, sec	General endurance
Standing long jump (in cm)	Speed-power
Run 100m., Sec.	Expressways
In the hang, raising straight legs until touching the crossbar
Raise with a flip to the support on the crossbar
Exit by force
Flexion and extension of the arms in the hanging on the crossbar (pull-up) (number of times)
Flexion and extension of the arms on the uneven bars (number of times)
Additional control standards
Raising and lowering the body from a prone position, legs fixed, hands behind the head (press) in 1 minute (number of times)
Jumping rope (number of times)	Expressways
Step, 1 minute (number of times)	Speed-power
Squat, 1 minute (number of times)	Speed-power
Change of position	Speed-power
Jumping over the bench in 30 seconds (number of times)	Expressways
Squat on one leg without support (number of times)

Appendix 3

Outward signs of fatigue during physical exertion

Signs	Slight physical fatigue	Significant fatigue (acute fatigue of the 1st degree)	Severe fatigue (acute fatigue II degree)
Skin coloration	Slight redness	Significant redness	Sharp redness, paleness, cyanosis
Sweating	Small	Significant (above the belt)	Particularly sharp (below the waist), the appearance of salts
	Accelerated (up to 22 - 26 per minute on the plain and up to 36 on the rise)	Rapid (38 - 46 per minute superficial)	Sharp (more than 50 - 60 per minute), rapid, through the mouth, passing into separate breaths, alternating with irregular breathing
Traffic	Brisk gait	Uncertain step, slight wiggle, lag on the march	Sharp swaying, the appearance of uncoordinated movements. Refusal of further movement
General view, sensations		Tired facial expression, poor posture (stoop, drooping shoulders). Decreased interest in the environment	Emaciated facial expression, severe postural disorder ("just about to fall"), apathy, complaints of severe weakness (to prostration), palpitations, headache, burning in the chest, nausea, vomiting
	Calm	Tense	Distorted
Attention	Good, error-free execution of instructions	Inaccuracy in the execution of commands, errors when changing direction	Slow, incorrect command execution. Only a loud command is perceived
Pulse, beats / min			180 - 200 and more

Appendix 4

Classification of training loads
	The nature of the load	Heart rate indicators
	Low intensity	Up to 130 bpm	Up to 130 bpm	40 to 90 min
	Medium intensity	131 - 155 bpm
	High intensity
	Submaximal Intensity			30 sec - 5 min
	Maximum intensity

Appendix No. 5

Tests for definitions strength

a). Standing two steps from the chair and resting your hands on its seat, bend and unbend your arms as much as you can. Do not bend when doing push-ups.

Rating: "excellent" - 30 times, "good" - 20 times, "satisfactory" - 15 times.

b). Lying on your back, arms extended along your torso, raise your legs, without bending your knees, to a right angle, and then lower them.

Rating: "excellent" - 50 times, "good" - 40 times, "satisfactory" - 20 times.

c) Perform the maximum number of squats, lifting your heels off the floor and extending your arms forward.

Evaluation in one minute: "excellent" - 60 times, "good" - 55 times, "satisfactory" - 40 times.

Tests for definitions flexibility

a). Lean forward while standing on a pedestal. I. p. - closed stand, toes at the level of the edge of the cabinet. Lean forward as much as possible without bending your legs, fixing the position of the fingers on the pedestal scale (or measured with a ruler, measuring tape). Hold this position for 3 seconds, then note the result.

Rating: from the edge of the curbstone downwards: "excellent" - 15cm, "good" - 10cm, "satisfactory" - 5cm.

b). Standing, feet together, hands down. Lean to the left, sliding your left hand over your thigh and bending your right. Hold this position for 3 seconds. The shorter the distance from the fingertips of the left hand to the floor, the better. The same in the other direction.

v). Sideways to the wall, hands down. Swing your right leg forward as much as possible - up. Mark on the wall where you touched your toe. The further the distance from the touch point to the floor, the better the result. The same with the other leg. Do not bend your legs, do not tilt your body.

Rating: "excellent" - swing above the head, "good" - swing to the head, "satisfactory" - swing to the chest.

Tests for equilibrium determine how long you will stand in the following positions without losing your balance:

a). Standing on one leg and touching her knee with the heel of the other leg. The arms are extended forward.

b). Standing on one leg, the other is laid back up, arms to the sides ("swallow").

Rating: "excellent" - 30 seconds, "good" - 20 seconds, "satisfactory" - 10 seconds.

Tests to determine you were fast

a). Sitting at the table, hand on the table. Performing movements only with a brush, in 10 seconds, draw on a sheet of paper with a pencil as many points as possible.

b). Standing, with your right hand bent at a right angle, take the ruler vertically so that its zero mark is level with the little finger. Unclench by releasing the ruler and immediately squeeze your fingers again as quickly as possible. The shorter the distance from the bottom edge of the ruler to the palm, the better.

v). Run in place for 10 seconds. The more steps you manage to take during this time, the better the result.

Test to determine endurance

Cooper's running test in 12 minutes, the results of which determine the functional class of aerobic ability.

Graduations of maximum aerobic capacity (functional classes) depending on the distance run in 12 minutes (km).

Test for determination of the strength and endurance of the abdominal muscles (press)

Lie on your back. Bend your knees so that the heels are at a distance of 30-40 cm from the buttocks. Hands are located at the back of the head, fingers are locked. You will need help from the outside: the partner must keep your feet on the floor, and at the same time, notice how many repetitions you can do in a minute (60 seconds).

Exercise: sit down and touch your knees with your elbows, and then lie down again.

In principle, a score of 5 to 7 is what you need. However, if your score is close to 2 or 3, then immediately start training. Otherwise, there may be back problems.

Abs workout is carried out as follows. First, exercises are performed on upper part(lifting the torso from a prone position), then on the lower part of the press (raising the legs from a prone position). And finally, twisting exercises that strengthen the oblique abdominal muscles.

And one more thing: does not happen thin waist with a weak back. And although there is no single exercise that would involve exclusively the abdominal muscles or the back muscles, it is better to use exercises oriented both to the front of the body and to the back in training.

When performing physical exercises, you need to navigate the load based on the real capabilities of your body, i.e. from its performance. The simplest assessment methods are: heart rate (pulse), blood pressure (blood pressure), body weight (in kilograms) and height (in centimeters). In addition to them, there are various functional tests of performance assessment... Here is some of them:

1). To assess the condition of cardio-vascular system :

a) to evaluate state of fitness of the cardiovascular system it is necessary to measure the pulse at rest, and then perform 20 squats in 30 seconds. The recovery time of the pulse to the initial level is an indicator of the state of the cardiovascular system and the fitness of the trainee. Pulse recovery by time:

a) less than 3 minutes is a good result;

b) from 3 to 4 minutes - average result;

c) more than 4 minutes - below average.

b) about the state normal function of cardio-vascular system can be judged by the coefficient of economizing blood circulation, which reflects the release of blood in 1 minute. It is calculated by the formula:

(BP max. - BP min.) * P, where BP is blood pressure,

P is the heart rate.

In a healthy person, its value approaches 2600. An increase in this coefficient indicates difficulties in the work of the cardiovascular system.

2). To assess the condition respiratory system :

a) Genchi test- the subject holds his breath while exhaling, pinching his nose with his fingers. In healthy people, the breath holding time is 12-15 seconds.

b) Stange test - the subject holds his breath while inhaling, pressing his nose with his fingers. In healthy people, the breath holding time is 30-40 seconds.

3). For determining normal body weight are used different ways, so called massively - growth indices :

a) massively - growth index (Quetelet) Is the ratio of body weight in grams to its length in centimeters. Normally, one centimeter of the body accounts for 200 - 300 grams of body weight.

M.R.I. = body weight (gr.) / Body height (cm). If the quotient of division is higher than 300 degrees, then this indicates overweight the subject. If the quotient of division is below 250 gr. - insufficient weight of the subject.

b) Brock's index... The normal body weight for people with a height of 155 - 156 cm is equal to the body length in centimeters, from which the number 100 is subtracted;

with an increase of 165 - 175 - 105;

and with an increase of 175 cm and more - 110.

3) Evaluation of the fitness of the body can be carried out using the test: 15 - second run, raising the knees high. Test results can be determined from the table.

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