(A) the fitness function of walking exercise.

Chinese medicine believes that the five internal organs of human body are related to feet, and the soles of feet are called the second heart of human body. Insisting on walking and exercising means insisting on exercising the meridians and acupoints of the whole body. Meridians belong to the viscera in the abdomen and the limbs outside, connecting the inside and outside, and connecting the tissues and organs of all parts of the human body into an organic whole, thus running qi and blood, nourishing the whole body and maintaining the coordination and relative balance of functional activities of all parts of the human body. Insist on walking activities, that is, using the soles of the feet to constantly contact the ground to stimulate the reflex area of the feet, so as to adjust the functions of the corresponding organs and systems of the human body, thus preventing diseases and prolonging life.

(B) fitness running exercise methods

1. The role of fitness running practice

(1) Influence on cardiovascular system: Regular exercise during fitness running can develop myocardial strength, enlarge heart cavity, increase stroke output, bradycardia, prolong diastolic period, make the heart get more rest and work longer; At the same time, with the enhancement of cardiovascular system function, human capillaries increase, blood channels increase, blood supply increases, so that all muscle tissues have enough oxygen utilization, skeletal muscle endurance improves, and fatigue is not easy.

(2) Effect on the expiratory system: During running, breathing deepens continuously, and breathing muscles are exercised during exercise. With the enhancement of respiratory muscle ability, vital capacity is continuously improved, expiratory depth is increased, expiratory times are reduced, and expiratory system function is improved.

(3) Influence on liver function: When people are running, the consumption of energy substance-sugar increases, and the supply of the liver is strengthened, so that the function of the liver is exercised. People who often participate in fitness running have higher liver function and stronger resistance to diseases, so it is more economical to use liver glycogen than ordinary people; In addition, the liver is an important digestive gland, which is more conducive to food digestion on the basis of improving liver function.

(4) Effect on digestive system: Regular physical exercise can improve the digestive function of the stomach. Muscle movement is strengthened in fitness exercise. Besides the oxygen transported by the cardiovascular system and respiratory system, the gastrointestinal tract also needs to supply nutrients, so that the digestive glands secrete more digestive juice, and the digestive tube moves more strongly, which improves the blood circulation of the gastrointestinal tract and makes the digestion of food and the absorption of nutrients smoother and more sufficient. On the other hand, due to the acceleration and deepening of breathing, the diaphragm moves up and down greatly, and the abdominal muscles keep moving, which can massage the gastrointestinal tract and have a good influence on enhancing the digestive function of the gastrointestinal tract.

(5) Function on nervous system: Fitness running is produced by the regular coordinated contraction of muscles in various parts of human body. Long-term running exercise can obviously improve nerve excitation and inhibition, conduction and response functions; Can make people energetic, responsive, accurate and powerful; The adaptability of human body to external stimuli is obviously improved, and the resistance of human body to pathogenic factors is obviously enhanced.

2. Exercise form of fitness running

Fitness running generally includes jogging, fast running, variable speed running, in-situ running, backward running, cross-country running and so on. The action essentials of different running forms are basically the same except the posture of leaning body, the size of stride, the speed of step frequency, and the amplitude and frequency of arm swing.

(3) Fitness jumping exercise methods

1. The role of fitness jumping exercises

(1) Influence of fitness jumping on motor organs: Regular jumping exercise can effectively promote blood circulation of lower limbs, increase bone nutrition, reduce decalcification of bones and prevent motor organs of the elderly from being damaged; Children often do some jumping exercises, which is conducive to the symmetrical and coordinated development of the nervous system and motor organs, especially the muscles, bones, joints and ligaments of the lower limbs, which will make them agile, flexible and witty, and also obviously promote the growth of their height.

(2) The effect of fitness jump on cardiovascular system: Fitness jump produces strong stimulation on the soles of feet through the collision and friction between people's feet and the ground, which accelerates the blood circulation of feet, increases the blood flow of feet, and also accelerates the speed of blood return, thus promoting the work of blood circulation system.

(3) Fitness jumping can control weight and prevent obesity: Fitness jumping belongs to aerobic metabolic exercise, and the intensity and quantity of exercise are easy to control and master. After fitness jumping, it can promote metabolism, consume a lot of energy and reduce fat accumulation.

2. The content of fitness jump

(1) The development of fitness jumping includes: high-altitude jumping and distance jumping, including in-situ jumping and run-up jumping respectively. In-situ jump and run-up jump are divided into one jump and continuous jump, then into unarmed jump and weight jump, and finally into obstacle jump and barrier-free jump. Based on the above summary, when choosing exercises, you can combine them as needed. For example, if you use the in-situ high jump, you can jump vertically without obstacles, you can jump continuously with obstacles, and you can jump once with obstacles. So is the long jump. Common height exercises, such as jumping in situ and touching the height with the head (once in a row, unarmed or loaded), jumping in situ with the feet, lifting the feet, punching the legs, jumping on the steps on one leg, jumping in the clean and jerk, running up and jumping over obstacles (hurdles, bars), etc. Common long jump exercises such as standing long jump, standing triple jump (fifth and tenth steps), run-up jump box (steps), multi-stage jump, one-leg jump and so on.

(2) Game fitness jump: Game fitness jump is mostly used by children, but some sports are also suitable for adults. Skipping rope, jumping rubber bands, hopscotch, carrying shuttlecock, dancing (including jumping, crossing and jumping), jumping over natural obstacles, jumping over goats, "guessing fists" and "topping goats" with your feet and other common sports. In addition, in the arrangement of children's games, some jumping activities can be combined into the game.

(3) Leisure fitness jump: Leisure fitness jump often does not exist alone, but is included in some entertainment activities, such as yangko, aerobics, discos for middle-aged and elderly people, and various ball games. That contains the jumping action. Because of these jumping movements, the amount and intensity of activities are increased and the atmosphere of activities is adjusted. Some fitness jumps, such as those done by children, can be classified as games; If adults do it, it becomes an entertainment. Although the essence of jumping action has not changed, the purpose and form of movement are different. Like style dance, children pay attention to fun and expressiveness; Adults pay more attention to emotions and sports.

(4) Bodybuilding and fitness jump: Bodybuilding and fitness jump is a combination of fitness and bodybuilding, and it pursues the effect of bodybuilding. Jumping is very beneficial to the uniform development of lower limb muscles, so jumping is indispensable in bodybuilding. Such as jumping, weight jumping, foot lifting and so on in aerobics.

(D) Fitness throwing exercise methods

1. The role of fitness throwing practice

(1) Physical fitness: Regular throwing exercises can make people's physical fitness and body shape more robust. Because throwing events exert force on the equipment through the contraction of human muscles. Through throwing exercise, the muscles of human body have changed obviously, the original muscle fibers have become stronger and stronger, the muscle mass has increased and the muscle strength has increased. So that people's physique becomes more robust.

Bodybuilding is what people of any age yearn for. Everyone needs to be in good shape and healthy. The main sign to measure bodybuilding is the ratio of chest circumference, waist circumference and hip circumference. The shoulders, chest, abdomen and buttocks of the human body are the places where fat is most likely to accumulate. And through various throwing exercises to develop the muscle activity ability of various parts of the human body. It can consume fat, reduce the percentage of body fat to body weight and improve muscle quality.

(2) Improving the coordination ability of muscles: In throwing practice, in order to improve the initial speed of the instrument, it is required to increase the stress of the instrument. Strength comes from the coordination ability of muscles, and the strength generated by muscles in all parts must be concentrated on the instrument through the throwing arm. Frequent stimulation of neuromuscular impulses makes the process of excitation and inhibition of cerebral cortex change rapidly, and the tension and relaxation of muscles alternate rapidly accordingly, which speeds up the completion of a single action. At the same time, the response of muscles to nerve stimulation improves the coordination ability of muscles in various parts of the body. Competitive throwing events are mostly completed with one hand. There is a certain gap in the ability of bilateral muscles to coordinate their efforts. If we change the form of throwing practice and throw alternately with one hand and two hands, the coordination ability of neuromuscular will be fully improved.

(3) Enhance the flexibility and stability of joints: Regular throwing exercises can make the hip joint and bone density thicker. Because throwing exercises need the activities of hip joint, shoulder joint, elbow joint and hand joint to complete the action. It can thicken tendons and ligaments, increase the diameter of bone attachment points, increase collagen content and increase the number of cells per unit volume. Throwing exercises enhance the muscle strength around joints, and the thickening of tendons, ligaments and articular cartilage increases the stability of joints. In addition, throwing exercises can increase the extensibility of tendons, ligaments and muscles around the joint capsule, thus increasing the range of joint activity and increasing the working distance of throwing power.

(4) Strengthen muscle strength and prevent the rapid degradation of physical skills and abilities: Muscle strength is the basic motivation to maintain whole body activities and can help people complete many important activities in daily life. Throwing exercise can obviously improve the regulation function of nervous system, increase the capillary network in muscle, increase the number of muscle fibers, and increase the content of protein in muscle, thus increasing the strength of muscle, especially the strength of shoulder and back muscles.

2. Main practice methods: At present, in the middle school physical education class, the equipment used for throwing practice is mainly solid balls. The main methods of solid ball practice are detailed in Chapter 7. In addition, throwing practice can also be carried out by using baskets, volleyball and football as throwing objects. Throwing exercises can be long shots or foreshots.