A model essay on sports
Generation and recovery of exercise-induced fatigue
Many people complain bitterly after exercise, feel sore all over and feel very tired for several days. This is normal. Many fitness enthusiasts will feel very tired if they exercise a lot or change their training methods. However, when people are tired, most people think they need to make up, but can they make up after eating well? How can we recover scientifically? Many people have such doubts. Fatigue is a physiological phenomenon, as long as it is not caused by disease or excessive fatigue, it will generally not affect health. According to human physiology, fatigue is a protective mechanism. At the same time, fatigue is a sign of exercise. For people who take part in physical exercise, fatigue is a normal reaction. Without fatigue, there is no excessive recovery. Of course, the previous fatigue has not been eliminated, and new fatigue has followed. Accumulated over time will cause excessive fatigue, which is not conducive to physical exercise and health. Therefore, it is particularly important to eliminate exercise fatigue in time and effectively. Let's discuss it below.
A brief description of exercise-induced fatigue
(A) the concept and its development process
It has been more than 100 years since Mosuo began to study human fatigue in 1880. Many famous scholars have studied fatigue extensively from different angles and with different methods, and given different concepts of fatigue. At the fifth international conference on sports biochemistry (1982), the concept of fatigue was unified, that is, fatigue is:? Physiological processes of the body cannot maintain its function at a specific level and/or maintain a predetermined intensity of exercise. ? The characteristics of this concept of fatigue are: ① combining the functional level of tissues and organs in the body with the exercise ability to evaluate the occurrence and degree of fatigue; ② It is helpful to choose objective indicators to evaluate fatigue. For example, when heart rate, blood lactic acid, maximal oxygen uptake and output power work at a certain level, fatigue can be judged by the simultaneous change of a single index or all indexes. Sports fatigue is a physiological phenomenon that the body's working ability is temporarily reduced due to exercise itself and can be restored after proper rest and adjustment. It is an extremely complicated comprehensive reaction process of physical changes.
(2) Mental fatigue and physical fatigue
Fatigue is generally divided into psychological fatigue and physical fatigue. Psychological fatigue is a state of fatigue caused by psychological activities, and its subjective symptoms include inattention, memory disorder, difficulty in understanding and reasoning, and mental activity being dull and inaccurate. Behavior changes are manifested as slow movement, insensitive, decreased coordination, insomnia, irritability and anxiety. Physical fatigue is caused by physical activity or muscle activity, mainly manifested in the decline of sports ability. Physical fatigue can be divided into systemic, local, central and peripheral. Due to different types of activities, physical fatigue often produces different symptoms. In sports competition and training, physical fatigue and psychological fatigue are closely related, so sports fatigue is physical and mental fatigue.
Second, eliminate exercise fatigue.
After physical exercise, the body will feel a certain sense of fatigue, which is mainly manifested in three aspects: on the one hand, muscle strength decreases, contraction speed slows down, muscles appear stiff, swollen and painful, and slow and uncoordinated movements are the manifestations of muscle fatigue; The second aspect is that slow reaction, wrong judgment and inattention are manifestations of nerve fatigue; The third aspect is visceral fatigue, which is manifested as shallow breathing and rapid heartbeat.
Because the amount of exercise is different, everyone's situation is different and the degree of fatigue is different. General fatigue is divided into three grades: mild, moderate and very tired. It is normal to feel tired after exercise. Mild fatigue can be eliminated in a short time; Moderate fatigue can also be quickly eliminated by taking a series of measures without affecting the body; However, if severe fatigue cannot be eliminated in time, it will affect study and life and damage the body. Research has proved that the two most critical conditions for athletes to improve their sports performance are the scientificity of sports training and the effectiveness of recovery means, which shows the importance of eliminating fatigue and restoring physical strength.
Fatigue is a phenomenon that work ability and physical function are temporarily reduced due to activities. According to the mechanism and classification of fatigue, the ways and methods to eliminate fatigue are as follows.
(A), methods to eliminate fatigue
1. Use various methods to relax muscles, such as finishing activities, water bath, steam bath, sauna, physical therapy, massage, etc. , can improve muscle blood circulation, accelerate the excretion of metabolites and supplement nutrition.
2. Eliminate fatigue by adjusting the functional state of nervous system. Such as sleep, qigong, psychological recovery, relaxation exercises, music therapy, etc.
3. By taking oxygen, supplementing nutrition and using some traditional Chinese medicines, we can adjust the body function, replenish a lot of substances lost by the body during exercise, and promote the elimination of fatigue.
(B), methods to eliminate fatigue
1, get enough sleep
Sleep is the result of the deepening inhibition of cerebral cortex, which is a normal physiological phenomenon. When sleeping, the body feels less, the consciousness disappears, and the muscles of the whole body are relaxed. Sleep is the key to eliminate fatigue and restore physical strength. Therefore, we should attach great importance to sleep. Teenagers and adult athletes should ensure 8-9 hours of sleep every day, especially in high-intensity training and competition, and the sleep time should be appropriately extended to effectively recover physical fatigue.
2. Scientific classification activities
Sudden stop after strenuous exercise will affect oxygen supplement and venous blood return, reduce cardiac output, lower blood pressure, cause temporary cerebral anemia and cause a series of adverse reactions, which are unfavorable to functional recovery, fatigue elimination and muscle soreness elimination. Therefore, we should do proper finishing activities after exercise. When doing finishing activities, the amount should not be large, and the movements should be relaxed as slowly as possible, so that the body gradually returns to a quiet state, such as jogging, walking or doing relaxation exercises, while taking a deep breath; You can also relax and jump with the music. Excessive activity will lead to excessive recovery, and fatigue will be aggravated instead of being eliminated.
Step 3 massage
Massage is one of the effective means to accelerate the elimination of fatigue. At present, the commonly used massage methods include mechanical massage (massage chair, belt massage machine, massage bed, rolling relaxation machine and small massager), hydraulic massage, pneumatic massage and manual massage. Massage can not only promote the conversion of excitability and inhibition of cerebral cortex, make the neuromodulation disorder caused by fatigue disappear, but also promote blood circulation and lymphatic circulation, strengthen local blood supply, promote the discharge of metabolites and accelerate the elimination of fatigue.
The location of massage depends on the characteristics of the project and the degree of fatigue. The focus of general massage is the position with the greatest exercise load. When manual massage is used, the muscles are mainly kneaded, and pressing, shaking and hitting are used alternately; Kneading is the main joint, and pressing, kneading and pulling are used alternately. At the beginning and end of massage, push and knead are used. Massage can be used with finishing activities at the end of exercise, after taking a bath, or before going to bed at night. When athletes are very tired, they need to rest for 2 to 3 hours before they can have a massage.
Step 4 take a warm bath
Taking a warm bath after exercise can stimulate vasodilation, promote blood circulation and metabolism, accelerate the discharge of metabolites, improve the nutrition of nerves and muscles, increase sweat gland secretion and relax muscles, thus accelerating the elimination of fatigue. The temperature of the warm bath is 40℃ and 2℃, and each time 10- 15 minutes, no more than 20 minutes.
5. Psychotherapy
Psychotherapy is mainly mental activity. After exercise, certain formulaic suggestion can eliminate nervous tension and psychological depression, reduce the excitability of central nervous system, accelerate the elimination of fatigue and the recovery of function. At present, self-suggestion and self-hypnosis are commonly used. For example, when the whole body is naturally comfortable? I lie in a comfortable place with fresh air; I am relaxed, bored, my eyelids are heavy, my strength is relaxed, my back is relaxed, my legs and feet are relaxed, and my whole body is relaxed? . When designing hints, don't consider language modification and logic. Suggested relaxation time 10 minutes or so.
6. Drug therapy
In order to eliminate exercise fatigue as soon as possible, some drugs can be used appropriately, and vitamins or special drugs extracted naturally should be used as much as possible on the premise of excluding stimulants. This can effectively regulate human physiological functions. Accelerate metabolism and replenish energy; Reduce tissue oxygen consumption, reduce oxygen debt, improve circulation, especially microcirculation, improve biological oxidation process and supplement muscle nutrition; Regulate the central nervous system and dilate coronary arteries. Recently, vitamins B 1, B 12, vitamin C, vitamin E, Radix Astragali, Radix Acanthopanacis Senticosi, Radix Notoginseng, Ginseng, Cornu Cervi Pantotrichum, Cordyceps and pollen are commonly used.
In addition, maintaining a good mood can also speed up the recovery of fatigue.
Three. conclusion
In short, although sports fatigue is not a disease, if it accumulates, it will also have adverse reactions to various functions of the human body, so it is necessary to restore sports fatigue in time. The above methods have strong pertinence. If there are no conditions, you can choose several recovery methods, such as warm bath, massage and psychotherapy. And you can relax and recover from fatigue without spending much money at all. Why not?
Sports model essay ii
Sports games are one of people's favorite cultural and entertainment projects, and also an effective way for schools to carry out sports activities. As a form of activity, it is rich in content, diverse in forms and interesting. In particular, it has a positive effect on developing students' intelligence, increasing knowledge and cultivating sentiment. Therefore, it is effective to use the artistry of game textbooks in physical education to improve students' interest in learning, arouse their enthusiasm, develop their physical fitness, improve their sports skills and skills, and cultivate their perseverance, courage, decisiveness and collectivism in time. However, in the teaching process, how to use game textbooks deeply is more effective and reasonable, which deserves our further study and discussion. Let me talk about some superficial experience and understanding of this problem.
1. The application of sports games in preparation. Physical education class's warm-up activity is an important link in physical education teaching. Part of its main task is to organize students quickly in a short time, concentrate their attention and arouse their enthusiasm, so that students' bodies can enter a more active state from a relatively static state and prepare for the basic part of teaching. However, in the warm-up activities in physical education class, most teachers use routine warm-up activities to make students jog around the playground several times and do some unarmed exercises, and then all joints of the body can move. If no matter what you teach, the content is the same. In the long run, it is limited to this model. Not only can it not enliven the classroom atmosphere and increase students' interest, but also it can not achieve good results in mastering sports techniques and skills. Therefore, we must arrange some sports games in time according to the content and tasks of the course to improve our interest in learning. If the main content of this class is to pass the ball with both hands holding the chest, if the above preparatory activities are arranged, the expected effect will not be achieved. The preparation part can be arranged through games? Step over your head and pass the relay? 、? Dribble relay? And other games, so that students can not only exercise in the game, but also master the ball skills.
2. The application of sports games in the basic part The main task of the basic part is to learn new textbooks and review old textbooks, so that students can firmly grasp the basic knowledge, technology and skills of the subject. All kinds of basic movements can only be mastered by repeated practice. But repeating an action many times will make students feel boring. For example, in sprint class, we used to emphasize the number of repetitions. After a long time, the students became bored, bored and even rebelled against physical education class. If we change the single teaching method in the past and adopt the way of game competition, we will divide the whole class into several groups according to their skills and conduct comprehensive practice competition. Like what? Head-on relay? ,? 15m March, lift your legs 15m, and then push away 15m. . Through this arrangement, students are not only willing to do it, but also greatly enhance the exercise load and practice density. More importantly, the formation of action technology is realized through continuous generalization and reinforcement. Therefore, we believe that to improve students' cognitive ability and master sports skills and techniques, we can only rely on repeated practice and induction. Judging from the physiological law of the establishment and disappearance of conditioned reflex, it is useless to rely on tough orders in teaching without scientific and interesting teaching methods and organizational forms. Therefore, it is an indispensable and effective content to stimulate and mobilize students' learning enthusiasm in the basic link of physical education teaching. For another example, long-distance running is a headache for students. If teachers always use a practice method to teach, students will feel headache and monotony, and their learning mood and will quality will be affected to some extent. Therefore, in the teaching process, the teacher turned the long-distance running class into a game class according to the students' actual level and teaching content. Like adoption? Relay run? 、? Chasing and running? 、? Run ahead? 、? Change formation and run? This can not only turn simple running into various forms of running, but also arouse students' enthusiasm for learning, enliven the classroom atmosphere and enable students to complete teaching tasks in a good atmosphere.
3. The application of the game in the ending part The main task of the ending part is to end the teaching activities in an organized way, so that students can gradually return to a relatively quiet state. This part of the sports meeting is carried out in the form of gentle movements and small amount of exercise. In order not to improve students' excitement, there are fewer competitive competitions and the relative interval is longer. Mainly in the form of watching, listening and speaking, music and dance can be integrated into practice, which can get better results and achieve the purpose of active relaxation and recovery.
4. Several problems that should be paid attention to when using sports games (1) as auxiliary exercises and special exercises with sports games as the basic content should be closely related to the basic content of the classroom, and the time should not be too long. The action of the game must be arranged on the premise that the action technology has been basically mastered. For the content with high action requirements, great difficulty and great danger, we must be careful when choosing games for special exercises. Otherwise, it is easy to form an incorrect action stereotype, which will have a bad influence on the teaching effect. (2) In the process of arranging games, students' gender should not be ignored. In the creation and selection of games, because of the different psychological and physical development of boys and girls, the physical quality and exercise load are also different, and the requirements cannot be the same.
Model essay on sports 3
Protection and help in gymnastics teaching? People-oriented?
Protection and assistance is a major feature of gymnastics teaching, and it is also a means and method often used in gymnastics teaching. In the actual teaching process, the correct use of protection and help is conducive to reducing the psychological burden of practitioners, eliminating concerns, enhancing confidence, preventing sports injuries, and helping to establish a correct concept of action as soon as possible, master the action and improve the quality of the action. Therefore, it is particularly important to strengthen protection and help in gymnastics teaching. But in protecting and helping, should we reflect? People-oriented? The principle of.
Every student has his own unique characteristics, such as boldness and carelessness, timidity and caution; Afraid of equipment and dare not do actions, and so on. These characteristics require teachers to use reasonable protection and help means to help students according to their characteristics in teaching. What does this reflect? People-oriented? The principle of.
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This paper studies this problem through literature review, logical analysis, network survey and other research methods, and draws a conclusion for your reference.
2. Conclusion and analysis
2. 1 People-oriented Interpretation
The direct explanation of people-oriented is people-oriented? Not at all? .
Strictly speaking, people-oriented is the category of human resource management. Only by establishing and perfecting the human resource management mechanism can people-oriented be truly achieved.
? People-oriented? Management refers to a series of management activities that focus on stimulating and mobilizing people's initiative, enthusiasm and creativity in the process of management and realize the common development of people and enterprises.
In gymnastics teaching, we learn from its principles, apply them to protection and help, take students as the center, mobilize students' initiative, enthusiasm and creativity, and help students learn and complete good movements.
2.2 The importance of protection and help
In gymnastics teaching, a large proportion of sports injuries are often caused by ideological reasons. Its main manifestations are insufficient preparation activities, no protection and help, carelessness and so on. In this case, teachers and students did not pay enough attention to protection and help, nor did they take corresponding protective measures, including the protection and help of teachers themselves and designated students. Therefore, we must improve our understanding of the importance of protection and help in gymnastics teaching, so that teachers and students have a high sense of responsibility when implementing protection and help. It is not only regarded as an effective teaching method and teaching content. Moreover, we should realize that this is a powerful measure to maintain and improve students' health and accelerate the process of mastering sports skills. Overcome? Simple action, without protection or help? Be patient and meticulous, even if there is no danger, you can't be careless and nip in the bud. In case of danger, we should have the spirit of self-sacrifice and save others, and spare no effort to rescue practitioners in order to get rid of danger. In addition, teachers should not only appoint relevant personnel to protect and help, but also strengthen classroom discipline education to improve students' consciousness of observing discipline. Strictly organize classroom teaching, rationally use teaching methods, arrange exercise intensity and density, and create good conditions for protection and help.
2.3 the role of protection and help in teaching
2.3. 1 Accelerate students' mastery of difficult movements.
Some gymnastics movements are difficult for gymnasts to complete alone, and can only be completed with protection, such as parallel bars handstand, vault handspring, hanging ring backswing, free exercise backflip and so on. These difficult movements have high requirements for the general practitioner's nervous system, psychological quality and physical quality. In order to establish the concept of action in the process of practice, mastering the correct action technology must be done with the help of protection.
2.3.2 Eliminate the fear of practitioners.
Because gymnastics movements are complex and diverse, it is not easy to see in daily life, but it is very common in gymnastics. Such as loop ball, somersault, jump, etc. People are in a flying state when flipping, and sometimes they even have to do several flips in succession, which has great psychological pressure on people. To master the correct movement skills, you need to practice repeatedly. Because the human body is at a certain height on some instruments, the spatial changes are complex, which may cause dangerous situations such as collision, and students are prone to fear of instruments. In order to ensure the safety of learning, we should constantly take correct protection and help in teaching to eliminate students' fear.
2.3.3 Distinguish according to different objects.
For different objects and different characteristics, we should treat them differently in the use of protection and help. For example, give more help to obese students and gradually enter the practice of formal movements by inducing help.
3. Reasonable use? People-oriented? principle
3. 1 protection help method? People-oriented?
There are three methods of protection and assistance: protection and assistance in preparatory activities, protection and assistance on instruments and protection and assistance from others.
On the basis of general preparation activities, it should be emphasized that specific preparation activities should be carried out in specific drills. For example, wrist, neck, back and other joints are often injured in a large proportion. Therefore, it is worthy of teachers' serious attention to do special exercises according to the joints in the above parts, pay attention to local load and arrange the project order reasonably. In the deployment of events and movements, supporting events and hanging events, jumping events and skill events, supporting and hanging events should not be repeated.
Used to prepare for the event? People-oriented? Grasp the students' excitement, make rational use of reasonable activities, help students warm up fully and prepare for the following courses. Some students are very active. If you formally ask him to do unarmed exercises with you, he will be flexible, but he has no passion. If you can't warm up at all, it will have a great impact on the later courses, so the teacher can take other methods to help warm up, such as playing a game with teachers and students. Let them warm up and warm up, and the goal will be achieved, then this course can be completed with students' high enthusiasm. This is just fun, okay? People-oriented? The principle of.
Without protection and help, students are injured, which shows that they don't pay enough attention to their thoughts and lack strict organization and teaching. The lack of students' self-protection ability is a more serious problem. Because students have poor self-protection ability, they are often at a loss when problems arise. Take care of yourself. Therefore, when protecting and helping, we should obtain the close cooperation of students. Teachers should teach students the methods of protection and help in time after demonstrating and explaining each movement essentials, so that students can use them independently in practice. This is an important measure to continuously improve students' ability of protection and help. For example, teach students to bend their arms, roll and squat. When there is a dangerous situation, you should keep your muscles tense, slow down the force of hitting the ground, avoid direct contact with the ground, and change the nature of action and body posture. It is also an effective way of self-protection to stop practicing and hold the equipment tightly.
The protection and help of instruments is very important, which is the basis for students to complete their actions. Whether the students can complete the action depends not only on their own boldness and mastery of technology, but also on the reasonable degree of protection and help provided by teachers when completing the action, which requires teachers to understand the basic situation of students in essence and help them complete the action. People-oriented? This principle is well reflected.
Improper protection and help can also cause sports injuries, mainly reflected in the methods and means of protection and help. This includes whether the teacher knows the methods of protection and help taught, and whether the students understand and use this action flexibly. To master the protection and auxiliary methods of an action, we must deal with the relationship between standing and observation, operating position and technology, operating opportunity and tripping according to the needs of action technology. Sharp eyes, flexible rhythm and accurate judgment are the key to protect and help success or failure. First of all, you should have a correct standing posture and a body posture that can start quickly. Generally, your legs are naturally open back and forth or left and right, your knees are slightly bent, your hands are placed in front of your body, and your upper body leans forward to prepare for a fast start. The action supported by parallel bars generally stands on the side of the instrument, the swing action of hanging back should stand below the back side of the instrument, and the turning action should stand behind the projection point of the body center of gravity at the moment of doing the action according to the characteristics and changes of the action. After choosing an effective position and maintaining a fast starting posture, we should calmly observe the completion of the movements by the practitioners and make a coordinated response to the movements with great technical changes. Once the danger is found, it is necessary to immediately move to the vertical line of the center of gravity trajectory of the practitioner, and use the method of protection or help to make him complete the action or interrupt the practice. Generally speaking, turning around the horizontal axis means observing the posture of the head and body and turning around the vertical axis.
The turning and swinging movements are to observe the shoulders or trunk, while the movements around the compound axis should observe the changes of body posture and complete the norms of the movements.
Protection and help from others, such as? People-oriented? The principle is not obvious, but it does exist. When one student takes action and another student takes protective action, the students who actively protect and help should take measures according to the on-site situation of the protected students to ensure that the protection is in place and reduce the occurrence of injuries.
3.2 Protection and assistance technology? People-oriented?
There are two protection methods: direct aid and indirect aid.
The technology of direct power-assisted operation includes protection technology and help technology. The commonly used protection methods include receiving, hugging, blocking and dialing, which can make the practitioner change his position, slow down or speed up his movements, avoid falling violently and hitting the equipment, and obtain a safer landing posture. Help-seeking skills include holding, sending, blocking, poking, rubbing, helping, pushing, lifting, pulling, pressing and helping. For example, the specific application of handspring (top, support and support) should be decided according to the action requirements and the situation at that time.
The main reason for these skills is that students' own ability to control their bodies is not good, so teachers take reasonable measures according to students' situation, such as asking, sending and dialing, to help students complete their actions. What measures do teachers take to take students as the center? People-oriented? The concrete embodiment of.
Indirect assistance mainly includes signal assistance, marking assistance and obstacle assistance. Signal help: Applause and language are often used as a means of help. For example, when the parallel bars stand upside down, they are often used to tuck in the abdomen, move forward and move backward. Marker help: generally use bamboo poles, flags, solid balls and other physical objects. For example, bamboo poles can be used as height marks when diving forward, and small flags can be used as step marks when vault. Obstacle help: commonly used rope and other physical objects. For example, when doing forward somersault, students can use ropes as obstacles to cross this height.
The application of these assistive technologies can greatly help students complete their movements. When students do actions, they have these skills to help them deepen their impression and concentrate. The application of these skills is student-centered, which is what we said above? People-oriented? .
4. Conclusion
4. 1 protection and help are indispensable and important means in gymnastics teaching, which can make students get rid of their fear of gymnastics in the teaching process and make full use of it in teaching? People-oriented? Principles of good gymnastics class.
4.2 Protection and assistance must be constantly explored, enriched and improved in practice to improve their functions and quality. Therefore, protection and assistance should implement the principle of integrating theory with practice, should it be implemented? Student-oriented? Principles, strengthen practice, and achieve teaching objectives.
4.3 The methods and skills of protection and help are widely used in gymnastics teaching. People-oriented? According to the principle of "implementing in every class".
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