Pilates, that is, "Pilates" (or "Pilates Technique"). It is a sport and skill named after the surname of German Joseph Hubert Pilates. Pilates' unique skills of training movements and creating movements before his death are called "control". The following is my preliminary research on Pilates teaching in colleges and universities.
Abstract: This paper briefly introduces Pilates. By summing up my practical experience in Pilates teaching, I hope to promote the popularization of Pilates in colleges and universities and broaden the content of physical education in colleges and universities.
Keywords: Pilates teaching in colleges and universities
Pilates was founded and popularized by German joseph hubertus pilates. It emphasizes that on the basis of human neutral posture, the control and balance ability of the body can be enhanced by consciously controlling the brain, smooth body movements and accurate breathing. This sport has a unique fitness effect, combining the concepts of physical muscle and physiological function training that westerners have been paying attention to with the concepts of breathing and mental concentration training that orientals have been emphasizing.
In recent years, all walks of life around the world have set off a pilates fitness craze. In the United States, the number of people practicing Pilates has increased to more than 9 million. Most universities in the United States have included Pilates in the curriculum of dance departments, and even rehabilitation medicine majors have begun to use it to assist patients in rehabilitation treatment. In recent years, Pilates has gradually emerged in China, and Pilates group teaching and one-on-one teaching have begun to appear in major mainstream clubs in some areas. And professional Pilates fitness studio, physical therapy center, etc. At present, the development of Pilates in colleges and universities in China is in its infancy, and there is little research on Pilates teaching in colleges and universities. By summing up my practical experience in Pilates teaching, I hope to provide some ideas for promoting the popularization of Pilates in colleges and universities, broadening the content of physical education in colleges and universities, improving the physical quality of college students and improving their bad posture.
1. Clarify the teaching objectives-pay attention to theoretical guidance and strengthen the scientific fitness concept.
Pilates laid the foundation of sports science at the beginning of its establishment. Compatible with the related research results of physiology and psychology, a set of "control science" sports system with clear training principles has been formed. Every movement can find out the relevant scientific basis. College students have good scientific cognitive ability. In Pilates teaching, theory is always the forerunner, which makes students clear their learning goals, not only strengthens their scientific fitness consciousness, but also stimulates their learning enthusiasm. For example, in the first class of each academic year, we will arrange a special Pilates theory class to introduce the origin, sports characteristics, sports principles and scientific basic analysis of Pilates in detail. At the beginning of each new lesson, we will analyze the course content based on sports science and physiological anatomy, so that students can have a clear understanding of the learning content and lay a sufficient theoretical foundation for the later physical exercises. Under the concept of scientific fitness, students' learning enthusiasm is stimulated, students' awareness of self-exercise is improved, and the teaching effect is remarkable.
2. Choose appropriate teaching content-use thematic teaching to stimulate students' interest in learning.
There are not many basic movements in Pilates, and some movements seem simple, but they are actually difficult to do. Practitioners need to have firm willpower to control the body movements in the process of practice, in order to achieve good fitness effects. In Pilates teaching, if we simply choose some postures for routine teaching, the teaching content is relatively boring compared with other projects (such as Latin dance, aerobics, yoga, etc.). ), students' enthusiasm for learning is not high, and their motivation for practice is not strong. In the end, it is difficult to understand the true meaning of Pilates. To this end, we set out from the actual needs of students to determine the teaching content of related topics. At the beginning of each semester, we will ask students to write down the fitness problems they expect to solve in Pilates class, and then choose several topics that everyone cares most about as the teaching content of this semester. (or determine the theme in each group), such as body shaping (leg shaping and waist shaping) that female college students pay more attention to; Bad living habits of contemporary college students, such as sedentary, surfing the Internet for a long time, sending and receiving mobile phone messages, etc. , causing shoulder and neck tension, low back pain, transforming their bad posture, such as round shoulders, hunchback, scoliosis and so on. After a period of practice,
In teaching, I have effectively solved my actual needs, gained a certain sense of accomplishment, and naturally improved my motivation and enthusiasm for learning, thus promoting the teaching effect of Pilates.
3. Innovate teaching methods and means-enliven classroom atmosphere and improve teaching effect.
3. 1 Team learning cultivates students' self-practice ability.
Pilates pays attention to the quality of practice, not the quantity of practice. One of the most important principles in Pilates practice is the principle of accuracy. All the stabilizing actions in Pilates are to focus on stabilizing local muscles before strengthening the comprehensive muscles, to ensure that these local stable muscles contract before the comprehensive exercise muscles, and to keep the bone arrangement as accurate as possible. It requires complete coordination of the body, which requires you to pay attention to every detail of the action, the structure and strength of the action should be just right, and with continuous breathing, the action should be concentrated, coordinated and smooth. At the beginning of Pilates practice, our brains have not yet established the correct' ideal movement mode', and the proprioception formed by long-term behavior habits often deviates from the requirements of correct movements. It is difficult for a person to practice accurately. However, due to the large number of classes, it is difficult for teachers to give one-on-one guidance and cannot guarantee the quality of students' learning. So at the beginning of the semester, according to the actual situation, we divide the students into several groups in the form of voluntary combination, random grouping or teacher assignment. Form a cooperative learning group with a fixed term. In each class, the teacher should arrange the team to study together. In the team, students guide and supervise each other, which ensures the accuracy of students' action practice, cultivates students' observation and guidance ability, strengthens students' understanding of action and improves students' learning efficiency. Promote the overall teaching effect of Pilates class.
3.2 Use a variety of teaching methods to stimulate interest in learning.
Physical education teaching methods and means are to achieve teaching objectives and improve teaching quality. In the case of certain teaching content, effective teaching methods and means are the guarantee to realize the teaching effect of Pilates. In Pilates teaching, we use human anatomy, color wall charts of human meridians and IPAD sports science anatomy software as teaching AIDS. These illustrated, intuitive and vivid teaching molds enable students to understand the essence of Pilates movements from the perspective of human science principles, which directly stimulates students' enthusiasm for learning.
In addition, in the teaching process, students are often consciously asked to take personal photos, and through the changes of body posture before and after Pilates practice, students' enthusiasm for practice is stimulated to understand the fitness effect of Pilates.
4. Introduce body posture and function evaluation system-master scientific detection methods and urge self-exercise.
There are many evaluation methods for the application of Pilates training system. Attitude assessment is a science to understand the perfect relationship between body and gravity, with the aim of creating good posture and effective movement form. Physical function evaluation is a system to check and understand the relative strength, dynamic contraction balance and joint stability of muscles in related areas of the body. In Pilates teaching, it is helpful to introduce relevant assessment methods into classroom teaching in time, so that students can understand their body posture and body functions of related parts, which will stimulate students' interest in practicing Pilates and increase their initiative in practice. At the same time, college students have mastered the scientific methods of detecting physical function, which provides a scientific basis for monitoring themselves, urging themselves and guiding others to practice in time. For example, when evaluating the function of the core area of the body, use Plank to understand the relative strength (bearing its own weight as the load) and stability of the core area of the body. If students keep their initial neutral position, do not collapse or pout, the goal is 1 minute. If the student can't persist for 30 seconds, it means that his core needs to be strengthened urgently. Under the guidance of this concept, students will consciously strengthen targeted exercises and improve the relative strength and stability of their core areas as soon as possible.
References:
Wu Zhenwei. Pilates [M] Beijing: Beijing Sport University Press, 20 1 1.
[2] Song Cui Cui and Jing Wong. The function, principle and scientific basis of Pilates [J]. Journal of Beijing Sport University, 2007,30 (11): 515.
Extension: What are the benefits of Pilates?
In recent years, a very fashionable sport has come into our life, that is Pilates. Puanti is not as intense as running, and it is a static fitness exercise. Its graceful and gentle movements can not only enhance the flexibility of the body like yoga, but also strengthen the muscles and exercise all parts of the body in a targeted manner. It is a sport that combines the concepts of ballet, Tai Ji Chuan, body dance, yoga and personalized teaching content, and Pilates is not limited by region and weather, so it is widely welcomed and loved by people. So what are the benefits of Pilates?
First, relieve muscle tension and improve body function.
Pilates can effectively relieve muscle tension. Sedentary will gradually weaken muscle strength, further deform posture, and easily lead to the feeling of backache. Pilates can redistribute body pressure, stretch muscles, relieve tension and exercise muscle endurance. After finishing, the body is as comfortable as a deep massage. Many people in modern times are in a sub-health state. Pilates can improve sub-health conditions such as constipation, alopecia, edema, and loose skin, and also has a certain auxiliary effect on overwork death, stroke, diabetes, infertility, coronary heart disease, prostate disease, cancer, sexual dysfunction and so on.
Second, effectively shape
Bad posture can also bring mental stress to people. Pilates exercises at the same time, aiming at the parts that are easy to get fat, such as arms, waist, abdomen, back and side waist, to reshape the muscles and lines of the body. The "beer belly" becomes smaller and the waist of the bucket is gone, and people will become more confident.
Third, reduce the pain.
Pilates can effectively relieve the pain of arthritis. Proper exercise is very important for treating arthritis, because stretching can increase your flexibility and reduce your pain and fatigue. Stretching allows nutrients to flow to your muscles and tendons. They can restore your muscles to normal working condition and minimize the possibility of your injury. Pilates can also stimulate the production of joint lubricants, which can relax the muscles of your legs, back, neck and shoulders and relieve pain and tension.
Fourth, improve balance and coordination.
When people reach their forties and fifties, their balance ability will deteriorate because your muscles atrophy and nerve receptors lose their sensitivity. Pilates reverses this aging process by stabilizing the core. Pilates will stabilize the muscles deep in the body and make the spine softer and stronger.
Fifth, relieve tension and improve vitality.
Pilates can promote your emotional health. Smooth movements can calm your mind and relieve mental tension. When you lengthen and strengthen your muscles, it can help you to promote the operation of the circulatory system and eliminate your nervousness. Every movement will make you feel calm, coordinated and full of energy. Focus on getting rid of your stress, and you will get physical and mental health.
Pilates movements are mostly simple, but they must be done in place, and you can only see the effect if you persist. If you are sedentary every day and can't do physical exercise because of limited conditions or time, then learn Pilates, because it is really good for your health. But Pilates is not for everyone. Although there are no age and gender restrictions, it is necessary to practice under the guidance of professional coaches for special groups such as the elderly and pregnant women. Pilates exercise must be decided according to your physical feelings, and you can't eat for 45 minutes before and after each exercise.
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