All-round exercise
All-round physical exercise is the basis of balanced development of the body and improvement of health level. If you practice what you think is fun just because you are interested, you won't get all-round results. The contents of physical education teaching include walking, running, jumping, throwing, climbing, hanging, supporting, skills, supporting and jumping, ball games, games and so on. The purpose of arranging such rich exercise content is to give the body a comprehensive exercise.
Exercise regularly.
The effect of physical exercise also depends on whether you often participate in activities. According to the principle of "use in and waste out", if you don't exercise regularly, your sports skills will decline and your physical function will decline, so you can't guarantee your health.
brick by brick
Doing physical exercise or learning sports skills should be done step by step from easy to difficult. In the process of exercise, the exercise load should be increased from small to large, so that the body can gradually adapt.
Be safe.
Make full preparations before exercise, and finish the activities after exercise. According to the characteristics of sports events, unsafe factors in the surrounding environment (including venue equipment) should be considered to prevent injury accidents.
Physical health care and self-examination methods:
1. Sleep: People who exercise regularly will fall asleep quickly, sleep soundly, rarely dream, and get up energetic. If there is insomnia, repeated waking up, dreaminess, and poor spirits after getting up, if there is no other reason, it is necessary to check whether the exercise mode and exercise load are appropriate.
2. Appetite: People who exercise regularly have a good appetite. Sometimes, due to excessive exercise load or sweating, excessive water and salt loss will reduce appetite. It's best to eat about half an hour after exercise, so that your body can return to a quiet state and your appetite will be good.
3. Weight: In the early stage of exercise, due to the enhanced metabolism, the body consumes more fat and water, and the weight may be reduced. After a period of time, due to the changes in muscle mass and volume, the weight will remain at a relatively stable level. With the increase of age, the weight should gradually increase. Under normal circumstances, after each exercise, the weight will be reduced more or less, and it can be restored to its original level after rest. You can observe the influence of exercise on your body by measuring and comparing your weight before and after exercise.
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Physical exercise is to enhance physical fitness. To achieve the expected exercise effect, we must follow scientific exercise methods.
(A comprehensive exercise, highlighting the key points
Physical exercise is rich in content and diverse in items, which have different effects on human body, such as weightlifting, ball games, sprinting and gymnastics.
Method:
1, according to local conditions: strength (equipment push-ups) endurance (jumping rope in place for long-distance running)
2. According to time: practice long-distance running in winter and swimming in summer.
(2) proceed from reality and gradually improve it.
Correct exercise method: the movement is from simple to complex, and the amount of exercise is from small to large. Otherwise, it will not only fail to achieve the purpose of exercise, but also easily cause sports injuries.
(3) Persistence and perseverance.
Insisting on exercise can not only enhance physical fitness, but also improve the level of sports skills. If you fish for three days and dry the net for two days, your nervous system, cardiopulmonary function, muscle and joint strength will not be improved step by step, and the achievements you have made in previous exercises will not be maintained and the expected exercise effect will not be achieved.
(4) Pay attention to safety and strengthen self-supervision.
Contents of self-supervision:
Changes of sensation, appetite, sleep, heart rate and weight before, during and after exercise.
Check the field equipment
Attach importance to warm-up activities and relaxation activities.
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Exercise does have many benefits to the body, and men, women and children can participate. But how to choose the right amount of exercise scientifically is a problem that everyone cares about. Everyone has different requirements for sports and different purposes. For example, athletes demand to improve their sports performance and win glory for the country; Most people want to exercise and strengthen their physique; There are also many people who want to lose weight and keep fit in order to keep young and energetic. Different purposes, exercise methods are naturally different. Here, from the perspective of national fitness, how to choose the amount of exercise for athletes who focus on sports or aim at losing weight and bodybuilding.
The study of exercise biochemistry found that within 5 minutes after running, the heart adjusted to the physical exercise, the heartbeat was obviously accelerated, and the heart pumped more blood, but the degree was uneven, which was called "heart adaptation period". After running for 5 minutes, the heart has adapted, the heartbeat is strong, and the blood is pumped evenly, which can be adjusted at any time according to the amount of exercise.
Within 20 minutes of running, glycogen stored in the body is the main source of exercise energy, especially muscle glycogen and liver glycogen, because sugar can be decomposed into carbon dioxide and water under aerobic conditions, releasing a lot of energy. After running for 20 minutes, most of the glycogen is consumed, and the main source of energy is converted into body fat. When fat is used passively, it is first decomposed into glycerol and fatty acids. Glycerol can be directly oxidized to provide energy, while fatty acids are converted into acetyl coenzyme A, and then some of them are converted into sugar to provide energy. Because of the high oxygen demand for fat energy supply, when the running intensity reaches the level of hypoxia, it is impossible to provide energy by oxidizing fat.
Therefore, the running time for the purpose of exercise should not be less than 5 minutes, otherwise it will not help to improve the cardiopulmonary function. Running for more than 5 minutes, the longer the duration, the better the exercise of cardiopulmonary function. As for the speed of running, it is secondary and can be adjusted according to your own physical strength.
Running for the purpose of losing weight and bodybuilding lasts for no less than 20 minutes, with a slower speed and even breathing. A 20-minute jog can not only exhaust a lot of glycogen in the body, but also make use of fat in the body. Moreover, because jogging is not very intense, it will not make the body too hypoxic, so it will help the consumption of fat, thus achieving the goal of losing weight.
It should be noted that in the 1 month of long-distance running, the weight will increase slightly due to the increase of appetite, but the weight will drop rapidly in the second month. If you stop running, you should reduce the amount of exercise and exercise time day by day to avoid causing "rebound obesity".
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Principles and methods of scientific physical exercise
Academic goal
Through teaching, students can understand the significance of scientific exercise, master the principles and methods of scientific exercise, learn to supervise and check themselves during exercise, and improve the effectiveness of exercise.
Teaching essentials
1. The significance of scientific exercise.
2. Principles and methods of scientific physical exercise
3. Self-supervision and inspection in sports.
The main purpose of junior high school students' participation in physical exercise is to exercise and strengthen their physique. However, to achieve this goal, we must pay attention to science. Only by exercising in a scientific way can we achieve the expected exercise effect. In order to better exercise and achieve the purpose of enhancing physical fitness, junior high school students should follow the following principles when exercising.
(A comprehensive exercise, focusing on practical results.
There is a lot of physical exercise. How to choose?
The purpose of our physical exercise is to make our bodies strong. Now in order to study better, lay a good physical foundation from childhood, and serve the four modernizations and the national defense of the motherland in the future. Therefore, when choosing an exercise plan, we should proceed from this goal, not only relying on personal hobbies and interests, but also comprehensive exercise. For example, basic activities such as running, jumping, throwing, climbing and climbing are the main exercise items, and the items are determined according to gender, age, season and environment.
Junior high school students are in a long physical period, so it is very important to carry out comprehensive physical exercise on organ systems in all parts of the body to promote the normal growth and development of the body and all-round balanced development. Junior high school students should pay attention to the exercise of ideology, morality and will while exercising, and improve their adaptability to the natural environment, so as to achieve the actual effect of strengthening their physique.
Is it based on comprehensive physical exercise or improving the level of sports skills? For ordinary middle school students, it is most important to do a good job in comprehensive physical training, improve practical operation ability and lay a good physical foundation.
(B) adhere to the regular and persistent
If junior high school students want to exercise their bodies and exercise their will, they must adhere to regularity and perseverance. "It rains for three days and dries the net for two days" or "one storm and ten cold" will not have any effect. Whether learning or mastering basic sports skills or improving the level of sports skills, as a basic body organ system function and the development of various physical qualities, it is necessary to insist on regular exercise.
Now some students actively exercise when they are happy, but they don't want to exercise when they are in a bad mood. Practice if you are interested, and don't participate if you are not interested, so it is difficult to achieve the expected results. Exercise requires perseverance, courage and perseverance, so as to gradually develop the habit of regular physical exercise and make physical exercise an indispensable part of our daily life.
(C) step by step, and gradually improve
Exercise should follow the principle of step by step to prevent and overcome reckless or impatient emotions.
Exercise load refers to the physical load of the body during physical exercise, which is determined by many factors. Physical exercise can enhance physical fitness because it is stimulated by a certain exercise load, which makes the body change accordingly. If the exercise load is too small, it will be impossible to promote physical changes and achieve the purpose of exercise. If the exercise load is too large, it will cause adverse reactions, such as blood pressure drop, fast and weak pulse, pale face, cold sweat, dizziness, nausea, poor sleep, loss of appetite, long-term fatigue and so on.
How can we make the exercise load more suitable? Generally speaking, I feel a little tired after every physical exercise, but I don't have the above adverse reactions. I recover quickly through rest, so the exercise load is basically appropriate.
(four) follow the law of exercise, do a good job in activity preparation and finishing work.
Before taking part in physical exercise every time, you should exercise all parts of your body according to the characteristics of exercise. It's called warming up. The functions of various organs in human body have certain physiological inertia. Warm-up activity is to make the human body enter an active state from a relatively quiet state, that is, to mobilize the "logistics department" (blood circulation, breathing and other organs) of the human body and give full play to its working ability.
After physical exercise, finishing activities, especially relaxing movements and breathing adjustment (such as deep breathing), are helpful to compensate the oxygen debt owed by the body, make breathing and blood circulation smooth, provide sufficient oxygen and nutrition, quickly eliminate by-products, eliminate fatigue, and gradually transition to a relatively quiet state.
(5) Strengthen physical health care and learn physical examination.
Self-examination is a method to check and observe one's physical condition with physical health and medical knowledge. Here are some simple methods for students to apply in practice.
1. Self-feeling: Under normal circumstances, you should be energetic, energetic and interested in sports before each exercise, and you can quickly eliminate fatigue after exercise. If you feel poor physical strength before exercise, lack of energy, lack of exercise desire, fatigue, sweating, dizziness and other feelings during exercise, and you can't recover after exercise for a long time, you should adjust the exercise load in time.
2. Sleep: People who exercise regularly will fall asleep quickly, sleep soundly, rarely dream, and get up energetic. If there is insomnia, repeated waking up, dreaminess, and poor spirits after getting up, if there is no other reason, it is necessary to check whether the exercise mode and exercise load are appropriate.
3. Appetite: People who exercise regularly have a good appetite. Sometimes, due to excessive exercise load or sweating, excessive water and salt loss will reduce appetite. It's best to eat about half an hour after exercise, so that your body can return to a quiet state and your appetite will be good.
4. Weight: In the early stage of exercise, due to the enhanced metabolism, the body consumes more fat and water, and the weight may be reduced. After a period of time, due to the changes in muscle mass and volume, the weight will remain at a relatively stable level. With the increase of age, the weight should gradually increase. Under normal circumstances, after each exercise, the weight will be reduced more or less, and it can be restored to its original level after rest. You can observe the influence of exercise on your body by measuring and comparing your weight before and after exercise.
5. Pulse: Athletes generally have a pulse of about 50-60 times per minute, or even less, and junior high school students have a pulse of about 70-80 times per minute. The decrease of pulse indicates that the training level has improved. During exercise, if there is a tendency that the pulse speeds up when you are quiet after exercise, it means that fatigue is gradually accumulating, and attention should be paid to reducing the amount of activity.
In addition, we should pay attention to safety during physical exercise, often check the venue equipment, strengthen self-protection, comply with sports hygiene requirements, avoid sports injuries, and achieve good results.
Teaching suggestion
1. When teaching scientific physical exercise, we should expand this part from explaining the meaning of physical exercise to scientific physical exercise.
2. When talking about exercise principles, we should thoroughly explain the principles that should be followed during exercise, and clearly explain the significance of adhering to these principles, so that students can not only know what it is. I know why.
3. When teaching the self-test method, it can be combined with reality, such as teaching students the parts and methods of pulse diagnosis, and explaining, demonstrating and practicing in class; Integrate theory with practice. Students should be encouraged to strengthen self-supervision.
4. Pulse: Athletes generally have a pulse of about 50-60 times per minute, or even less, and junior high school students have a pulse of about 70-80 times per minute. The decrease of pulse indicates that the training level has improved. During exercise, if there is a tendency that the pulse speeds up when you are quiet after exercise, it means that fatigue is gradually accumulating, and attention should be paid to reducing the amount of activity.
(1) Principles to be followed in physical exercise.
(2) Understand the principle of gradualism.
(3) Understand the principle of repetition.
(4) Understand the principle of comprehensiveness.
(5) Understand the principle of consciousness.
(6) Understand the principle of individuality.
The principle of scientific physical exercise refers to the law that scientific physical exercise must follow.
Exercise is to improve health, develop the body in an all-round way and enhance physical fitness. The essence of scientific physical exercise principle is to effectively develop the body and enhance people's physique. Without this, there is no principle. Accordingly, the principle of scientific physical exercise is gradual, repetitive, comprehensive, conscious and individual.
Progressive principle: progress means progress, development and improvement, not staying at the same level. It is a gradual, continuous and sequential change, not a sudden or drastic change. The principle of gradual progress is a process rule of exercising by various means according to the law of strengthening physical fitness. In the process of scientific physical exercise, the most essential thing is the problem of exercise load. Gradually, instead of increasing the load every day on average, the exercise load is increased in a planned way according to the adaptability of the human body to exercise and the requirements of excessive load. A certain exercise load can only cause the body to adapt after a certain number of times and time, and then gradually increase the exercise load, so that the body can adapt to a new level, and finally achieve the purpose of enhancing physical fitness. Progressive principle is an exercise method to adjust the exercise load in stages according to this adaptive change.
Repeatability principle: Repetition is repetition over and over again. The principle of repetition refers to the process of exercising through various means, which has the characteristics of repetition. Experience tells us that in physical exercise, only practicing a few times has little effect on people. Practice to a certain extent can have a good effect on the body, and repeated times will also bring side effects to the human body. Therefore, repetition is a regular and limited repetition, which is another law of exercise. What are the requirements for repeating reading? The first is the combination of exercise and intermission, which requires both full exercise and proper rest. This does not mean that you must have a full rest after an exercise, but you can give more full continuous rest when you have not had a full rest after a few days of exercise. Secondly, physical exercise should be carried out continuously every week, month, year and year. In middle school, you should take part in physical exercise every day. Never fish for three days and dry the net for two days.
Principle of comprehensiveness: the human body is a whole. If you want to strengthen your physique, you must exercise and develop all the parts that make up the human body. Specifically, it is to develop the functions of various parts of the body (such as head and neck, trunk and limbs) and various organ systems (such as cardiovascular system, lung, nerve and gastrointestinal system). ), various physical qualities and various basic activities of the human body. Some people think that comprehensiveness only refers to the activities of large muscle groups, which is a one-sided view. The strength of physical fitness is related to the development of relevant parts of the human body, that is, a small part of life will not be endangered, but it will also bring adverse effects to the whole. For example, bad teeth are not life-threatening, but they will have a negative impact on health, so the ancients had a fitness method of "ironing their faces and buckling their teeth". Teenagers are in a period of rapid development, so they need to pay more attention to comprehensive physical exercise, and they can't give up the principle of comprehensiveness just because they are interested in an activity.
Self-conscious principle: Self-conscious principle refers to exercising consciously from the perspective of strengthening physical fitness, rather than exercising blindly or aimlessly. Except for the self-discipline and reflex activities of organisms, all random activities of human beings are accompanied by certain consciousness. Blindness is not unconsciousness, but unconsciousness, superficial consciousness and wrong orientation of consciousness. There is a big difference between the consciousness of strengthening physique and the consciousness of competitive competition. In the process of scientific physical exercise, we should point our consciousness to the goal of developing and strengthening physical fitness, rather than simply improving the results of sports competitions and winning the championship. Some teenagers point the consciousness of participating in physical exercise to competition and entertainment, and regard physical fitness as a natural result in the process of practice, which will not be good for development and physical quality. Therefore, in the process of participating in physical exercise, everyone should strengthen and establish a correct consciousness.
Individuality principle: Individuality principle refers to arranging exercise method, content and exercise load according to individual characteristics during exercise. Everyone's physique has its own characteristics, and only by exercising according to this characteristic can we achieve the effect. Therefore, this principle is a rule that needs to choose means and methods of use according to personal characteristics. To implement this principle, we need to have an understanding of ourselves, which requires measuring and evaluating the body's shape, function, quality and sports ability (which have been introduced in other tips), and making the exercise mode we should choose on the basis of obtaining certain data. For example, students have poor cardiopulmonary function and poor running ability, which can be strengthened in exercise according to their own weaknesses. At present, the method of advocating "exercise prescription" in sports at home and abroad is the embodiment of the importance of this principle.