Practical recommendations for physical culture. Recommendations on physical culture for parents. Physical culture instructor

"PHYSICAL CULTURE FOR STUDENTS

WITH WEAKENED HEALTH"

Based on the experience of working with students with health problems, recommendations are given on the organization, content and methods of conducting classes in a special medical group.

To provide practical and methodological assistance to teachers of physical education, an exemplary curriculum, complexes of general developmental exercises and morning exercises, complexes of exercises for certain diseases are offered.

In order to control and self-control those involved in physical culture, a methodology for assessing physical development and functional state is given.

CONTENT

Introduction

Organization and content of physical culture classes in a special medical group

Work program on the discipline "Physical culture" for a special medical group

General developmental exercises - means of health promotion, recovery and performance improvement

Methodology for determining the individual level of physical development and the functional state of the body.

Appendix

Bibliography

INTRODUCTION

There are many problems in the modern system of Russian education. But the problem of the moral and physical health of the younger generation, the formation of a healthy lifestyle, without exaggeration, can be called the number one problem.

It is no coincidence that at this historical stage this problem is being solved at the state level. The government and the Duma adopt laws on the development of physical culture and sports, on the education of a healthy generation.

The health of children and adolescents is of particular concern. According to the Ministry of Health of Russia, only 14% of children are practically healthy, 50% have functional abnormalities. 35-40% - chronic diseases. And during the period of study at school and in educational institutions, the health status of adolescents and young people deteriorates sharply.

Among young students, 30% have various deviations in the state of health, diseases of a temporary or permanent nature. It is no secret that the number of these students is steadily increasing from year to year. And I am sure that these young people need exercise even more than their healthy peers. Since basically they all have poor physical development, they often get sick, they are committed to bad habits.

In this regard, it is very important to increase the efficiency in the activities of special medical groups (SMGs). Classes in these groups help to improve health, involve physically weakened students in active physical education, and promote a healthy lifestyle.

Practice shows that the organization of the work of the SMG in educational institutions is still seriously lagging behind the requirements of the time. Many teachers, not possessing the necessary level of knowledge about the organization and methodology of the SMG activity, show passivity and inertia in this important work, mistakenly reading it as an additional load.

Meanwhile, the primary role in solving complex methodological problems belongs to the teacher of physical education. The process of physical education of weakened students is very complicated. Only with a deep understanding of all the components of this process, it is possible to effectively and correctly use all the available opportunities for successful work with this contingent of students. Now it is especially necessary to renew the forms and methods of this work, to resolutely overcome inertia, stagnation and conservatism.

The proposed manual is devoted to the description of the main organizational, pedagogical and methodological aspects of the work of a teacher of physical education with students who have deviations in the state of health. The specific experience of the work of the author is reflected, who believes that this manual will be useful for teachers of educational institutions dealing with students of a special medical department.

Key words: health, general developmental exercises, physical development, education of physical qualities, functional state, gymnastics for students with poor health.

ORGANIZATION AND CONTENT OF PHYSICAL EDUCATION LESSONS IN A SPECIAL MEDICAL GROUP

SHG includes persons with temporary or permanent health problems that require limitation of physical activity. The completion of the SHG is carried out by the doctor of the educational institution with the obligatory participation of the head of physical education and is approved by the director.

Students assigned to the SMG study according to a separate schedule for at least 2-4 hours per week. To conduct classes with these students, training groups of 12-18 people are created.

Goals and objectives of the classes:

Strengthening health, improving physical development, hardening the body;

Expanding the range of functionality of the main physiological systems of the body;

Increase mental and physical performance;

Increasing the body's defenses and its resistance;

Mastering the basic motor skills and abilities;

Raising interest in regular physical exercise and moral and volitional qualities;

Promotion of healthy lifestyles.

Physical education of SHG students has its own specifics. Along with general educational tasks in the process of classes, a significant place is occupied by the issues of improving and strengthening the body of those involved.

The leading principle in working with SHG students is a differentiated approach, load dosing, taking into account individual characteristics.

Before each lesson, the heart rate (HR) is determined for those involved. If the heart rate is higher than 84 beats/min., then these students are engaged in health with a reduced load.

For students with deviations from the cardiovascular system, exercises are contraindicated, the implementation of which is associated with holding the breath and straining, with a sharp acceleration of the pace, with static stress.

Students with respiratory diseases (chronic bronchitis, pneumonia, bronchial asthma, etc.) are contraindicated in exercises that cause breath holding, straining.

In diseases of the kidneys (nephritis, pyelonephritis, nephrosis), physical activity is significantly reduced, jumping is excluded, hypothermia of the body is not allowed.

With disorders of the nervous system, exercises that cause nervous strain are limited, the time of games is limited.

In diseases of the organs of vision, jumping, somersaults, exercises with straining, handstands and headstands are excluded.

In chronic diseases of the gastrointestinal tract, gallbladder, liver, the load on the abdominal muscles decreases, and jumping is limited.

The scheme for constructing a lesson in the SHG does not differ in principle from a regular physical education lesson, but has a number of fundamental features.

The introductory part includes general developmental exercises, which are advisable to be carried out at a slow and medium pace, necessarily alternating with breathing exercises. The load should be increased gradually on the basis of a flexible and rational use of means and exercises that ensure the preparation of all organs and systems for the implementation of the main part. The introductory part should include such elements as construction, explanation of the tasks of the classes. counting the pulse, walking at a different pace and direction, slow running, a set of breathing exercises, exercises with various objects (balls, gymnastic sticks, jump ropes), exercises on a gymnastic bench or against a gymnastic wall.

In the main part, students master basic motor skills, receive a certain physical load and emotional stress. The tasks of the general development of the muscular system, the formation of the correct posture, the improvement of coordination of movements, the development of basic physical qualities and the mastery of motor skills are solved. The means are general developmental and special exercises, the range of these means should be wide and varied.

In this case, the selection and alternation of exercises, the dosage of the load, and the organization of sanitary and hygienic conditions are of great importance. Flexibility and strength exercises can take a different place depending on the type of lesson and its objectives.

Exercises for speed and coordination should be given at the beginning of the main part. And exercises that give a large overall load (game, etc.) and cause emotional overstrain are more appropriate to use at the end of the main part. To relieve languor, and this is very important, it is recommended to use relaxation exercises between the performance of various exercises.

In the final part, it is necessary to create conditions in order to restore strength, relieve fatigue and take stock. In this part, it is recommended to use simple, uncomplicated exercises for individual parts of the body, various types of walking, calm dance steps, relaxation and breathing exercises, for the formation of correct posture and, of course, sitting rest.

The lesson should be emotional and aesthetically designed. It should give joy, vivacity and aesthetic pleasure to those involved. They should feel healthy and forget about their ailments. As practice shows, it is advisable to include outdoor games, elements of dance and aerobics in the lesson, use music, a variety of sports equipment and exercise equipment.

Two years ago, I held an open lesson with students of special medical groups for teachers of physical culture of our republic. The lesson was approved and received a positive assessment. From personal experience, I can suggest the following structure and content of the lesson. usually the lesson begins with the construction of students at the gymnastic wall, checking the pulse. Next, exercises are carried out to form the correct posture: walking with a bag on the head with different positions of the hands, general developmental exercises in pairs or with various objects (gymnastic sticks, small balls, jump ropes, etc.)

In the main part of the lesson, strength endurance is developed, students perform exercises for the muscles of the back and abdomen, coordination of movements improves, and correct posture skills are consolidated. A variety of exercises for the muscles of the trunk, upper and lower extremities are performed in different starting positions: standing, sitting, including hanging on the gymnastic wall. Special corrective exercises are also included. At the end of the main part of the lesson, various outdoor games, relay races, elements of sports games are held.

In the final part, the physical load is gradually reduced. flexibility, relaxation and breathing exercises are given, the pulse is checked.

The motor mode is recommended to be carried out at a pulse rate of 120-130 beats / min. at the beginning of the school year and gradually increase to 140-150 bpm. (in the main part of the lesson). motor mode at a pulse rate of 130-150 beats / min. the most optimal for the cardiorespiratory system under conditions of aerobic energy supply and gives a good training effect.

Indispensable conditions for conducting classes with this contingent of students is pedagogical control.

The teacher must monitor the intensity of the given loads and prevent the appearance of signs of fatigue (sweating, reddening of the skin, etc.). The loads used should cause a feeling of accepted fatigue. The criterion for the correct dosing of the load is the change in pulse.

Control over the level of physical fitness and functional state of the body of students is carried out with the help of special tests at the beginning and at the end of each academic year

The teaching style of the teacher is also important. It requires a sensitive, attentive, benevolent attitude towards those involved in high professional skills, the ability to instill interest in regular physical education. Any breakdown, rudeness, or simply tactlessness of the teacher has a negative impact, creating a neuro-psychological and physical overload.

To increase the volume of motor activity, improve physical fitness and improve the health of students in the form of independent work, the following exemplary sets of physical exercises are offered:

An approximate complex of morning exercises (Appendix No. 1)

Approximate complex of general developmental, health-improving gymnastics (Appendix No. 2)

Improving complexes of physical exercises for various diseases (Appendix No. 3)

EXAMPLE CONTROL EXERCISES FOR ASSESSING PHYSICAL QUALITIES

1. Strength and speed-strength qualities

Bending and straightening of arms in emphasis lying on the floor (young men)

Bending and straightening of the arms in emphasis on the bench (girls)

Raising the body from a supine position, hands behind the head, legs are fixed (girls)

Standing long jump

2. Speed - without 30 meters, 60 meters

3. Endurance - 10-minute run

4. Agility - throwing a tennis ball at a target, throwing a basketball into a basket.

5. Flexibility - standing on a gymnastic bench, leaning forward (distance in centimeters of the support plane).

General developmental exercises are a means of strengthening health, restoring and increasing efficiency.

General developmental exercises (ORU) - are the main tool in the classes of a special medical group. ORU, as a rule, are used for the comprehensive development of the physical fitness of those involved. Depending on the setting of goals and objectives, ORU classes can be aimed at preparing the body of students for the upcoming work, improving various functional systems, correcting deficiencies in the physique and forming the correct posture. This way ORUs can be used in all parts of the lesson. They can be performed without objects, in pairs, with objects (gymnastic sticks, stuffed balls, dumbbells, jump ropes, on a gymnastic wall and a bench on simulators).

Being a fundamental factor in the formation of posture, ORU strengthen the muscles of the whole body and contribute to the correct position of the spinal column. At the same time, having a beneficial effect on the formation of the musculoskeletal system, ORUs serve as an excellent means of developing the cardiovascular and respiratory systems, while strengthening the diaphragm, intercostal muscles and abdominal muscles.

Exercises with objects develop coordination abilities well and develop all physical qualities. With a wide range of variety and difficulty, object exercises are accessible and attractive to all practitioners.

Depending on the pedagogical orientation, all ORUs are divided into exercises for the development of strength, flexibility, speed, endurance, coordination and accuracy of movements, the ability to strain and relax individual muscle groups, and the formation of correct posture.

In recent years, such non-traditional types of exercises as rhythmic and athletic gymnastics, shaping, step aerobics, breathing exercises, hatha yoga, wushu, etc. have been recognized in the methodology of conducting ORU. The widespread use of elements of these types of gymnastics contributes to a variety of classes and arouses great interest among those involved, which in turn has a positive effect on class attendance.

For use in the classroom, we bring to your attention several different outdoor switchgear complexes.

Methodology for determining the individual level of physical development and functional state

In order to increase the effectiveness of recreational activities and creative use of the principle of a differentiated approach, dosing the load, taking into account the individual characteristics of those involved, the teacher must have specific data on the level of physical development and the functional state of the body of each student.

To this end, all those involved in the SHG are examined at the beginning and by the end of the year.

An individual assessment of physical development is based on anthropometric measurements:

1. Height (standing, sitting in cm)

2. Body weight (kg)

3. Chest circumference (cm)

4. Vital capacity of the lungs (VC), measured with a spirometer in meters (a good indicator for girls is 3 liters, for boys - 4-4.5 liters).

5. Cell muscle strength, measured by a dynamometer in kg (a good indicator for girls is 30 kg, boys - 45 kg)

6. Deadlift (girls - 95 kg, boys - 155 kg). Using these measurements to assess physical development, the method of anthropometric indices is used.

1. Weight ratio index = body weight (g) / standing height (cm) =

A good score is within:

Girls - 360-405 g/cm

Boys - 380-415 g/cm

2. Vital index = VC (ml) / body weight (kg) =

Good rating: girls - 55-60 ml / g

young men - 65-70 ml / g

3. Strength index = (lash strength (kg) / body weight (kg)) * 100 =

Good rating: girls - 48-50%

boys - 65-80%

4. Proportionality coefficient \u003d (X 1 -X 2 /X 2 )*100

X 1 - standing height (cm)

X 2 - sitting height) cm)

Normal CP = 87-92%

chest development standing height (cm)

Norm for girls and boys - 50-55%

The functional state of the body or fitness is determined by morphological and functional changes that reflect the state of individual body systems (cardiovascular, respiratory, nervous). In order to correctly assess the degree of fitness, it is necessary to use one or another method not only at rest, but also during physical exertion.

The easiest way to determine how exercise affects the state of the cardiovascular system is to count the pulse and measure blood pressure.

Normal pulse at rest is 60-78 bpm. Blood pressure maximum - 100-100 mm

minimum - 60-80 mm

The rarer heartbeats and the lower the level of blood pressure and the faster these indicators return to normal after determining physical activity, the higher the degree of fitness of the body. The fitness of the body is determined using functional tests.

MINISTRY AND EDUCATION AND SCIENCES OF THE RUSSIAN FEDERATION

GBOUPO "STET" SEVASTOPOL TRADE AND ECONOMIC COLLEGE

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

Completed by the teacher

in Physical Education: Kolesnikov

Pavel Viktorovich

Sevastopol 2018

Object of study : Outside of educational activities, organization of well-structured physical education classes for self-study

Subject of study : Physical exercises used outside the educational process to improve the health of children and recommendations for the organization of physical education activities outside of 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, inculcation of a healthy lifestyle

The relevance of the 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 type of activity (they began to go out to practice at stadiums and fitness centers). But unfortunately, not everyone knows how to do it correctly and wisely, since before that they could only do it in physical education classes, under the guidance of a teacher. This work is relevant in that it contains the main recommendations for independent physical education, which in turn has a positive effect on human health.

Plan

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

Chapter I. Analysis of the types 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 the basic knowledge and skills in the section of physical culture .............................................. ................................................. .fourteen

2.1. Analysis of the literature on the preparation of students of secondary vocational education 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 are highlighted. Drawing an analogy between the current generation and the generations that were earlier, one can observe 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 activity (classes) were also covered. And the main sets of exercises are shown, which are also suitable for most students.

The work presented the positive aspects of a healthy lifestyle and physical education, their impact on the body and how important it is not only to do additionally in addition to the educational process, but also how important it is to do it right.

ChapterI. Analysis of the types of extracurricular activities in physical culture and their impact on the body

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

Physical culture as an academic discipline is well known to most students since 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 education to general secondary education should be to provide students with all aspects of knowledge about human life, health and healthy lifestyle. And also in mastering the entire arsenal of practical skills that ensure the preservation and strengthening of health, the development and improvement of his psychophysical abilities and personality traits. Scientists who have 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 leading. The main forms of which, in many respects determining the very fact of the existence of a person as a socio-biological being, were 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 motor activity and 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", "sport of the highest achievements". These concepts differ significantly from each other. Unites their rivalry. Researchers note that sports competitions are a game, humanistically oriented rivalry. In relation to competitive situations in real life, sports competition acts as a humane model. Sport - the sphere of socio-cultural activity as a set of sports that 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 tasks, which is characterized by all the general features of the pedagogical process (the guiding role of a specialist teacher, organization of activities in accordance with pedagogical principles, etc.), or is carried out in the order of self-education. A distinctive feature of physical education is, first of all, 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. It should be noted 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 a foundation for general or non-specific adaptation to success in a wide variety of activities. Special physical training is aimed at achieving success in relation to the features of any special activity (professional, sports, etc.), chosen as an object of in-depth specialization (Kuznetsov).

Physical training is a process aimed at developing the 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 academic discipline of physical culture is taught in secondary educational institutions.

The purpose of physical education of students is the formation of physical culture of the individual and the ability to use various means of physical culture, sports and tourism for the preservation and promotion of health, psychophysical training and self-training for future professional activities.

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

Physical culture in the general cultural and professional training of students;

Socio-biological foundations of physical culture;

Fundamentals of a healthy lifestyle and lifestyle;

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

Professional-applied physical training of students.

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

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

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

Control - determining 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 students assigned to the special medical group according to the data of the medical examination are enrolled in the special department. Study groups are completed by gender and taking into account the level of the functional state of students. Students exempted for health reasons from practical training for a long time 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 held in the form:

Theoretical, practical, control;

Elective practical classes (optional);

Individual and individual-group additional classes (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 exercises, sports, tourism;

Mass recreational, physical culture and sports events.

The relationship of various forms of educational and extracurricular activities creates conditions that provide students with the use of a scientifically substantiated amount of motor 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 credit requirements and tests are determined by the educational department of the educational institution for the entire academic year and are brought to the attention of students.

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

Students exempted from practical training in physical culture for a long period, perform a written thematic control work related to the nature of their disease, and pass a test in 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.

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 educating certain organizational skills among students and habits of systematic physical culture and sports. The leadership of the team of physical culture is assigned to the council of the team and the teacher of physical culture. In addition, physical education organizers are elected in each class.

In the general pedagogical plan, a number of directions can be distinguished in extracurricular work in 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 importance of the correct daily routine, about body hygiene, about ways of tempering and strengthening physical strength and human health. The subject of sanitary and hygienic education also includes the issues of popularizing physical culture and sports and, in particular, organizing meetings with athletes, holding conversations, reports and lectures on the development of a mass physical culture movement, on the most important events in sports life, on the impact of physical culture and sports on improving human performance, improvement of his moral and aesthetic development.

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

An essential direction outside of academic work is the organization and holding of mass sports events in educational institutions. These include sports holidays, the organization of sports days, competitions, evenings, “health days”, “Health weeks”, olympiads, bicycle relay races, cross-country races, etc.

The comprehensive program of physical education of students includes extracurricular forms of physical education and sports. It defines the content of classes in sections of popular sports, groups of general physical education and circles in physical education. This means that out-of-school work is mandatory and requires that physical education teachers and teachers of additional education fulfill program requirements, and students must pass standards for improving sportsmanship in the chosen sport.

The sections of other curricula do not include extracurricular work with students, but almost all educational institutions have various sections, circles, groups, clubs functioning in their ranks.

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

Classes in sports sections, circles are held mainly according to 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 tasks outlined; the contingent involved is constant and relatively homogeneous. However, such classes are characterized and determined by features that stem primarily from the fact that the choice of the subject of classes, attitudes towards achievements, as well as the expenditure of time and effort directly depend on the individual inclinations, interests, abilities of those involved, as well as on the peculiarities of regulating the budget of personal free time. , the expenditure of which is far from always amenable to unified regulation. Nevertheless, 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 clearly 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 those involved in accordance with their individual aspirations (sports improvement, or prolonged 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 ( a change in the student's mode of life, specific opportunities for allocating time for classes, the 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 imposed, the volume and nature of the distribution of time costs.

Extracurricular work in physical culture 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 greatly helps to activate 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 lesions.

Movement is an indispensable part of human life, but it is not a panacea. It is impossible to get rid of ailments and suffering without changing the whole structure of one's active life. A 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 necessary 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 violated. A practically healthy person should dedicate at least 15-20 minutes to running every day, running a total of 3-4 km during this time. With high-speed running, 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. In experienced runners, it is reduced to 35-40 times per minute.

Regular physical activity, not only in physical education classes, but also in extracurricular activities, can significantly delay age-related involutional changes in physiological functions, as well as degenerative changes in organs and systems. Performing physical exercises has a positive effect on the entire motor apparatus, preventing the development of degenerative changes associated with age and physical inactivity (impairment of body functions with a decrease in motor activity). The mineralization of bone tissue and the calcium content in the body increase, which prevents the development of osteoporosis (dystrophy of bone tissue with 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 osteochondrosis (degeneration of articular cartilage).

All these data testify to the invaluable positive impact of physical education 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 a person’s 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 the basic knowledge and skills in the section of physical culture

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

After analyzing the literature on the physical training of students of secondary vocational education, we can conclude that physical culture in the training of specialists has an important role in improving the physical abilities of a person and raising his cultural level. It was necessary to create a legal basis for this type of social activity. This activity is regulated by two laws of the Federal Assembly of the Russian Federation: Law “On Education” dated February 13, 2007 No. 19-FZ and 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 of an 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 culture and a healthy lifestyle;

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

Gain experience in using 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 disease prevention, health promotion, maintaining high human performance, instilling patriotism in citizens, preparing them for the defense of the Motherland and guarantees citizens the right to equal access to physical exercises 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, recognizing the responsibility of citizens for their physical health and physical condition.

In order to correctly assess the impact of physical culture on the professional activities of graduates of educational institutions, it is necessary first of all to consider the significance 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, which have 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 is 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 that pose a task for a person to improve and develop more and more, including improve your physical condition and health. In addition, the significance 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, sports and physical exercises is necessary. To understand and appreciate the importance and role of physical culture in a person’s life in general, and in professional activity, you don’t 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 improve physically more thoroughly, train , exercise. Start taking care of your health today before it's too late. The progressive rhythm of our lives requires us to be more physically active and prepared. All the increasing loads that fall on our shoulders throughout life require a higher physical perfection, which should be achieved through physical education.

Textbooks such as: "Physical culture 14th edition", "Teaching physical culture in basic general education programs Textbook for secondary vocational education" Alkhasov D.S., Amelin S.N., "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, improve blood flow, thereby improving the supply of oxygen to cells and this has a positive effect not only on health, but also on improving human performance. And vice versa, when working in organizations where high energy consumption (physical labor) is required, physical education for a minute helped the workers to distract from the labor process, which had a positive effect on the psychological state of the worker, and also increased the person's ability to work.

It was emphasized that the state is interested in the fact that physical culture would be a part of human life, whether it be ordinary morning exercises or professional sports. With elementary physical education, the health and immunity of a person is significantly improved. A person of a particular profession must 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 bears responsibility, since he is part of this mechanism. Therefore, in the preparation of students of secondary vocational education and universities, so much attention is paid to physical culture. Unlike the school curriculum, students approach the subject of physical culture more consciously, they begin to understand why this subject is needed and how important it is.

As mentioned above, physical education classes outside of school hours are the physical activity of a person that he likes more and does not set himself the goal of fulfilling some kind of standard and the like. Extracurricular activities include: morning gymnastics (charging), classes in circles or sections, participation in competitions, participation in sporting events (Health Day, Ready for Labor and Defense, fun starts, etc.), tourism, hiking, etc. d. All these physical activities take place outside of school hours and, as a rule, the main task for a person is to get in a good mood, activate the body and improve their well-being. But everything must be done wisely, if our goal is recovery, then with the wrong 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 education classes, which are most often found in our lives.

Charger. Charging in the morning helps to quickly “turn on” the body to a working state. During sleep, all human systems also fall into sleep mode: the heart rate decreases, muscles relax, internal organs function at a slower pace.

Charging activates the work of the human body. Improves blood circulation. The visual, vestibular, auditory apparatus wake up and begin to work in the usual mode. The nervous system is mobilized: drowsiness and lethargy disappear. By the end of a 10-15 minute light morning exercise, 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 Sipping	Start by stretching up. Stand up straight, feet shoulder-width apart. Fold your hands into the castle, 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, do not arch your back. 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 sides of the foot. Do the exercise for 30-50 seconds.
Exercise 3 Rolls from socks 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 the joints	To warm up the body, it is best to perform rotational movements. Start with the head, then move on to the hands, elbows, shoulders, feet, ankles, and knees. For each body part, allocate 10 repetitions in each direction.
Exercise 5 Bent over and squat	Stand straight, place your feet shoulder-width apart, hands on your waist. Slowly lean forward, then straighten your back and do one squat. Keep your back as straight as possible to avoid knee injury. Repeat the exercise 10-20 times.
Exercise 6 Hull slopes	Raise your right hand up. Gently, without sudden movements, first lean to the left, then change hands and lean to the right. Keep your back straight, lean clearly to the side. Repeat the exercise 15 times on each side.
Exercise 7 Alternate leg pull	Take a lying position. Straighten your arms up. Start with the right foot. Bend it at the knee and pull it towards you as much as possible, at the same time pull the bent left hand to the knee. Then switch legs and arms. 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. Elbows touching the knees, perform the exercise 15 times several repetitions.
Exercise 9 Pushups	Push up with outstretched legs, resting on your toes, if it's so hard, then lean on your knees. Do 15 pushups.
Exercise 10 Sipping	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 exercises 5 times for 10 seconds.

Running lessons. When a person is running all systems in the body are trained, even small joints and cartilage that move, increase and / or shrink, 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 their stretching - injury. Also, the skeletal system of runners is stronger than that of those who do not train.

Long aerobic running develops endurance, turns your extra pounds into 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 in a few months. Besides, improved blood circulation will help your body renew cells and blood vessels that are dying, "suffocating" 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 the figure, but also improves your well-being and strengthens your health.

Also running promotes the development of new capillaries, which germinate in places affected by various diseases. This helps stop disease progression or completely eliminate the causes that cause it. Accelerated blood flow avoids sclerotic blockage of blood vessels, prevent a heart attack. In the process of regular training, the heart rate gradually decreases, both during physical exertion and at rest. This helps to normalize blood pressure. Permanent increase in muscle tone positively affects the immune system. Run 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 repeatedly proven that jogging, especially in the morning, strengthen the nervous system. Accelerated blood flow has a beneficial effect on brain function, attention, consideration, memory, and ability to concentrate gradually improve. Running helps to tune in a positive way, increase the overall tone of the body get rid of depression. Regular jogging develop valuable personal qualities, such as determination, willpower, self-control. Runners tend to be more self-confident, calm and balanced.

The body will be healthy only if the entire fluid (blood, lymph, intracellular fluid) is actively moving inside the body. It is easiest and most effective to start and maintain the circulation of fluid in organs and tissues at the proper level with the help of regular running. Running gives vivacity, strength, energy. After a good run (and if the run is very good, then already 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 breath. Sports running involves not only the correct technique, but also the appropriate rhythmic breathing.

You can only breathe with your nose while running. If during a run a person begins to breathe through his mouth, it means that the body is overloaded - there is not enough oxygen, and if grimaces also begin to wrinkle terrible, then it's time to wrap up.

If you feel that fatigue is accumulating or you feel pain or malaise, and running is a burden, you don’t need to overwork, it’s better to take a break for a couple of days and then start with new forces (see that the pain completely disappears). In this matter, it is better to underdo than to overdo it. But you can’t stop abruptly while running - just change running to walking.

A prerequisite is self-control during training: taking into account well-being, periodically checking body weight, measuring 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 pulse indicators should be fully restored.

Try different types of running: jogging, sprinting, hurdles, etc. After trying different running methods, you will find the best one for you. It is best to alternate between fast running for short distances and slow running for long distances - this will not allow the body to quickly get used 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 sweet, floury and fried foods, give up alcohol and night meals, give preference to vegetables, fruits and cereals from whole grains. After 18-19 hours, it is better not to drink anything at all, except for 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.

In order to minimize the risk of injury while running, you should warm up. Below is an example of a set of exercises before running (Table 2).

table 2

Exercise 1 Neck warm-up	We make slopes 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 rotations in different directions with the hands, then move on to the elbow joints and finish with the shoulders 12 times
Exercise 3 Twisting	Feet not very wide apart, hands together in front of you. We start twisting the body to the right and left, the press is in tension. A good exercise for working out the waist 12 times
Exercise 4 Leg warm-up	One leg at a right angle is raised in front of you at the level of the thigh, the toe is pointing down. We start rotations in different directions, draw circles with stops 12 times
Exercise 5 Front thigh stretch	We bend one leg at the knee and bring it back, press it with our hand to the buttocks. We fix the position. Stretching of the quadriceps femoris muscle is felt 4 times / 10 seconds
Exercise 6 Stretching the calf muscles	Standing straight, one leg is brought back, emphasis on the front standing leg. We squat on the supporting leg, stretching the calf muscle. A slight tension is felt without severe pain 4 times / 10 seconds
Exercise 7	We bend the body and reach for the socks. There is a stretching of the back of the thigh and calf muscles 4 times / 10 seconds
Exercise 8	Legs are wide apart, hands resting on the hips. We do lunges in different directions, leaning on the supporting leg, stretching the muscles of the other. You can do light swaying during the exercise 4 times / 10 seconds
Exercise 9 Rotations	Exercises are focused on the development of the legs, hips, pelvis and feet. Without sudden movements, we perform rotations in different directions 12 times in each direction
Exercise 10 Drainage massage	Tapping and patting on the muscles of the legs, starting from the muscles at the bottom 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 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 right, so as not to waste time or even worse 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 must be goals and objectives that a person sets

Be theoretically aware of the area of physical culture in which he plans to engage

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

Appropriate equipment (for each physical activity it may differ)

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

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

Classes must be systematic (to get the proper result)

For more productive physical education, you should give 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 improved mood. Not only does a person learn physical culture throughout the entire educational process, these skills and habits must remain with him throughout his life, since physical culture is in all aspects of human life, just someone has more, someone less. In fact, there is physical education in walking and some everyday manifestations that are often used in everyday life.

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

During the non-educational process, physical education helps to be more productive, both in relation to the body and in preparation for the implementation of the standards that are in the training program. In general, extracurricular physical education can be aimed simply at improving and strengthening the body, or aimed at preparing a person to comply with the standards 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 knowledge. Together with lessons, extracurricular physical education brings more positive than just physical education lessons.

Bibliography

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16. "Physical culture 14th edition" Academy 2015

17. "Teaching of physical culture in the main general education programs Textbook for secondary vocational education" Alkhasov D.S., Amelin S.N., 2016

18. "Physical culture of the student" Muller A., Dyadichkina N., 2016

Based on the experience of working with students with health problems, recommendations are given on the organization, content and methods of conducting classes in a special medical group.

In order to control and self-control those involved in physical culture, a methodology for assessing physical development and functional state is given.

Introduction

Work program on the discipline "Physical culture" for a special medical group
General developmental exercises - means of health promotion, recovery and performance improvement
Methodology for determining the individual level of physical development and the functional state of the body.
Appendix
Bibliography