Making a plan can give you rules to follow and a clear direction to work. Moreover, after such regular exercise, "your body is coordinated and refreshed." If you don't plan to do it on a whim, practice as you like, and you may feel very confused after practice. How to create an "uncomfortable body": start with your favorite way, adapt to a period of time, observe the body, time and other aspects, and then make a suitable decision.
The main purpose of making a physical exercise plan is to improve the exercise effect, to avoid blind exercise, and to make your physical exercise more scientific and targeted. It is a simple and complicated process to make a personal physical exercise plan. If you master the following contents, you can easily make your own exercise plan.
(1) Establish a persistent exercise belief? The gradual accumulation, perfection and improvement of human body structure and function is the idea and result of long-term physical exercise, which is by no means achieved overnight. Therefore, once you decide to take part in physical exercise, you must have persistent beliefs.
(2) Choose exercise programs scientifically? Pay attention to the following aspects when choosing:
(1) Choose a plan according to your physical and mental condition? Because of their age and gender, they have different physiological, anatomical and psychological characteristics;
People with different health levels and exercise bases have different physical functions and activity levels. For example, children are suitable for playing games and dancing; Teenagers are suitable for running, ball games and martial arts. Middle-aged and elderly people are suitable for jogging and Tai Ji Chuan. People with a certain disease should take special or auxiliary treatment for the disease.
(2) according to their living area sports conditions options? Generally speaking, the ideal environment is a quiet and elegant place with fresh air and soft sunshine. Such an environment often makes people relax, which is conducive to improving the effect of exercise. If there is no quiet place, you can also choose to do some exercise in the bedroom, balcony and office, or even on the stairs.
③ Determine the exercise time according to personal hobbies, exercise purpose, work nature and living conditions? Fixed exercise time will form conditioned reflex over time and promote the effect of exercise. In addition, we should choose suitable sports according to different seasons.
(3) Choose your proper amount and intensity of exercise? Often some exercisers don't know what kind of exercise mode and intensity are suitable for their own exercise effect, and they don't know that blind exercise will cause harm to the body. What kind of exercise and intensity is appropriate? First of all, we must master the time of exercise. Because the length of exercise time itself can generally prove the amount of exercise, but generally can not prove the intensity. Generally speaking, the time of each exercise must be more than 25 minutes, because the oxygen consumption of the body increases at the beginning of exercise, and it will soon reach a balanced state (5 minutes after the start of exercise). Continuing to exercise in this balanced state can fully mobilize and improve breathing and enhance blood circulation function (the French will exercise three times a week, and people who spend more than 25 minutes each time are called sports population, which includes this principle).
(4) The selection of content must follow the principle of gradual progress? First of all, practice items and movements should be easy to difficult. Secondly, to build a platform for the amount and intensity of exercise, the amount and intensity of exercise will gradually increase, not linearly. The master plan is to build the platform in the initial 1 ~ 2 weeks; With the gradual increase of exercise and intensity, the physical function is improved, and the platform construction is extended to 3 ~ 4 weeks until the appropriate exercise and intensity; The so-called platform means that the amount or intensity of exercise, as well as the content or difficulty of exercise, are in a relaxed and stable state, so don't feel uncomfortable or even injured because you are eager to achieve success.
The second exercise prescription-making personal exercise plan according to scientific exercise principle Teaching content: making personal exercise plan according to scientific exercise principle Teaching material: making personal exercise plan to improve standing long jump performance Teaching object: Level 4? Third grade? Item No.48 material: Sha Yi 15? Gymnastics mat 10, 3 tape recorders, and a textbook. Emphasis: Accurate self-diagnosis of factors affecting individual standing long jump performance. Difficulties: Rationality of exercise plan. Teaching objectives 1, students can understand the key points and methods of making exercise plans. 2. With the help of teachers or peers, students can make a more accurate exercise plan that suits them and improve their standing long jump performance. 3. Cultivate students' awareness of making study and exercise plans in life. The so-called exercise prescription is the guiding clause for fitness activists to carry out physical activities. It works out the intensity, time, frequency and mode of activities of participants in the form of prescriptions, just as clinicians prescribe different drugs and different doses according to patients' conditions, so it is called exercise prescription (edited by Deng Shuxun, sports physiology, etc.). According to our understanding of the curriculum standards, we think that the formulation of exercise prescription can be divided into three levels in the middle school stage: the fourth level is "reasonably arranging exercise time and mastering the commonly used methods of measuring exercise load"; The fifth level is "to formulate and implement personal exercise plan according to scientific exercise principles"; Level 6 "Know how to make exercise prescriptions". This lesson is to complete the second-level teaching content of "making personal exercise plan according to scientific exercise principles" with junior three students. The design of this course refers to the domain objectives of five fields of sports participation, namely "participating in sports activities in a scientific way" and the five-level objective of this field "formulating and implementing personal exercise plans according to scientific exercise principles", and determines the teaching content of "formulating personal exercise plans according to scientific principles" according to the physical education curriculum arrangement of our school and the actual exercise situation of students. This lesson is mainly combined with making a standing long jump practice plan to teach students the elements and methods of making a personal practice plan. Standing long jump is one of the compulsory items in the senior high school entrance examination in Hebei province, which has strong physical exercise value. After three years of physical exercise in junior high school, the physical quality of junior high school students has been greatly improved. For the standing long jump textbook selected by this class, students have accumulated rich technical foundation, strength quality foundation and experience in the process of performance growth. Considering that senior three students are facing the physical education entrance examination, in order to achieve satisfactory results in the physical education examination, students will actively increase the intensity of practice in the final stage of practice. In order to ensure the scientific nature of students' physical exercise, it is necessary to include the teaching content of "making and implementing personal exercise plan according to scientific principles" in the teaching plan of senior three at this stage. Therefore, in this class, students are familiar with the standing long jump technique as the teaching material, and with the help of teachers or peers, students can understand the principles and methods of making personal exercise plans and make suitable and reasonable exercise plans. And under the teacher's prompt, we can broaden our thinking: beyond making a standing long jump exercise plan, beyond making a physical exercise plan, and apply the concept of making a personal exercise plan to all aspects of life. In the teaching process, teachers always take "how to make an exercise plan suitable for individuals" as the guiding ideology, explain the elements of making an individual exercise plan, combine the analysis of standing long jump, self-diagnose and group, determine and implement the individual exercise plan, report and show the exercise plan of this group, expand ideas, and gradually dig deep into the significance of the knowledge point of "making a standing long jump exercise plan". Make students gradually deepen their understanding of "making personal exercise plan according to scientific principles". Teaching content: making personal exercise plan teaching materials: making exercise plan to improve the performance of standing long jump. Teaching level: level 4 and level 3 venue equipment: 15 pieces of sand clothes? Fixture 3 Gymnastics mat 10 tape recorder 1 Teaching objective: 1. Students can understand the principles and methods of making exercise prescriptions. 2. With the help of teachers or peers, students can make personal exercise plans to improve their standing long jump performance more accurately. 3. Cultivate students' awareness of making study and exercise plans in life. Teaching Steps The teaching process organizes teachers' activities, students' behavior methods and requirements. The process target starts from 1' 1, and the Sports Commission arranges teams to take part in the work; Say hello to teachers and classmates. 2. Ask questions to lead into teaching content and objectives: be able to make personal exercise plans according to personal characteristics. 3. Check clothes and arrange interns. Four rows of horizontal lines, students with leeward backlight. The teacher is full of energy and has a loud voice. Students are full of energy and actively cooperate. The whole team is fast, quiet and tidy; The number of reports is large; Clothing should be easy to exercise. Be clear about what you have learned and concentrate.
When scheduling, you should also pay attention to the following two points:
1, highlight the key points, that is to say, according to the study punctuation or weak subjects put forward in the base's self-analysis, give key guarantees in time.
2, there should be time for maneuver, and the plan should not be too full or too tight. It is difficult to make greedy plans.
Once the plan is made, it must be carried out. If you don't follow the plan, the plan is useless. In order not to disappoint the plan, it is necessary to check the implementation of the plan regularly. You can make a list of plans, listing the time to complete what tasks and what progress you have achieved, and tick "√" when you complete one. Adjust and modify the plan in time according to the inspection results, so that the more clear the plan is, the better, and the ability to make plans is getting stronger and stronger.
Causes and prevention of sports injury
Sports injury, as its name implies, is the harm to the body when participating in sports. If you can recall the sudden death of Hyman, a famous American women's volleyball player, and the scene of Sang Lan lying on the gymnastics field, you may have a more intuitive understanding of sports injuries. Sports injury is different from ordinary work or daily life, which is closely related to sports events, technical characteristics and physical condition. Teenagers are more likely to get hurt in sports because they are not mature physically and psychologically.
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