Fan Wenyi, sports health knowledge.
The role of physical exercise in human development
First of all, physical exercise can make people develop their minds and think quickly.
The important physiological activities of human beings are mainly carried out through reflection. Reflection can be divided into two types: conditioned reflection and unconditional reflection. Unconditional reflex is hereditary, and its center is in the lower part of the cerebral cortex. Conditioned reflex is an advanced form of reflex activity established through acquired learning and training, and its center is mainly in the cerebral cortex. However, various technical movements and unpredictable tactical coordination in sports activities constantly stimulate the cerebral cortex through receptors. It produces stimulating effect, which makes the excitement and inhibition of cerebral cortex more in-depth and concentrated. For example, in table tennis, the analysis and synthesis process of the cerebral cortex is very complicated at the moment of receiving the service. The posture, hitting position, sound, direction, radian, rotation and landing point of the ball appear one by one, and all the stimuli are accepted by the corresponding receptors and introduced into the cerebral cortex, causing different cell activities in the cortex. By connecting all these activities into a whole with temporary neural connections, the receiver gets a comprehensive concept of the served ball: whether it is a good ball or a bad ball, how the ball rotates, how the ball hits it, and so on. Another example is the nature of muscle contraction in competitive gymnastics, which has both dynamic and static components. It is necessary to establish a dynamic stereotype between opposing muscle centers to excite and inhibit alternating activities; It is also necessary to establish a dynamic stereotype of the same neurite between them to meet the needs of motor skill combination, and the strength and replacement of neurites should be carried out in accordance with the prescribed rhythm. Therefore, the new coordination relationship between cerebral cortex and subcortical motor centers can be formed through training, and sometimes it is necessary to strengthen or maintain the interaction inhibition of low-level centers, and sometimes it is necessary to transform them. Therefore, physical exercise is an unconditional reflex of the body, which may be combined with various external stimuli to establish corresponding conditioned reflex.
Second, promote blood circulation and improve heart function.
In sports activities, due to the enhancement of energy consumption and the increase of metabolites in the body, it is necessary to speed up blood circulation to meet the energy supply and metabolite excretion of various parts of the body in time. For example, during strenuous exercise, the athletes' stroke output will surge from 100ml at rest to 180ml, and up to 35000ml of blood can be delivered to the whole body every minute to promote blood circulation. Enhance the elasticity of blood vessel wall. At the same time, it also increases the content of high density lipoprotein in blood, and reduces and limits the accumulation of cholesterol on the blood vessel wall. Due to the acceleration of blood circulation and the surge of blood demand, the heart adapts well in shape, function and function. For example, exercise leads to heart hypertrophy, which makes the heart area more than the average person 10%. The myocardium is developed and has strong contractility. The average person can only output 1 13ml of blood per stroke, while the output of excellent athletes can reach 200ml per stroke. According to the test, the average person's heart capacity is about 765 ~ 785 ml, while the athlete's can reach1015 ~1027 ml; The sinus heart rate is slow, about 70-80 beats/min for ordinary people, 50-60 beats/min for regular physical exercisers and 36-40 beats/min for elite athletes. At the same time, the regulating function of the heart is greatly improved, which is mainly manifested as follows: after exercise, the function of the cardiovascular system can be quickly mobilized to meet the needs of exercise; In the process of strenuous exercise, the maximum potential of cardiovascular system can be brought into play and the mental reserve can be fully mobilized. After the exercise, it can quickly return to a quiet level.
Third, improve respiratory function.
Physical activity has a great influence on the human respiratory system. All activities in the body need energy, which comes from the oxidation of nutrients in the body. Discharge carbon dioxide in time, breathe fresh air, and use continuous breathing exercise. Regular physical exercise can strengthen respiratory muscles and increase vital capacity, which can reach more than 80 ~ 100 L per minute, and long-distance runners 180 ~ 200. The lung capacity increases, generally 3000~3500ml for men and 2500~3000ml for women, and the utilization rate of 4000 ~ 5000ml for exercisers is improved. For example, the utilization rate of normal people is 25% when they are quiet, and it can reach 65% when they exercise vigorously, which is 2? Six times. During strenuous exercise, the blood flow of the foot increases by 3 times, and the oxygen utilization rate also increases by more than 3 times. Therefore, the oxygen partial pressure between capillaries and cells increases more, the oxygen supply rate can be increased by more than 9 times compared with that at rest, and the oxygen utilization rate can be close to 100%. When quiet, the number of breaths per minute decreases, the average person is about 18 times, while those who exercise well are only about 12 times. All these fully prove that physical exercise can effectively improve the aerobic working ability of human body and fully improve the function of respiratory system.
Fourth, promote strong bones and muscles.
Physical exercise can promote the growth and development of the body, improve the function of the motor organs, make the tubular bone thicker, the bone density thicker, the trabecular bone arranged densely, and the tubercle of the joint enlarged. For people who insist on participating in physical activities, the bone density can be thickened 1? These changes endow the bones with the characteristics of firmness, compactness and strong compression resistance. During physical exercise, due to the strengthening of muscle work and the increase of blood work, the original muscle fibers are thickened and the muscle blocks are enlarged. Through exercise, men's arm circumference and leg circumference increase by more than 4cm, and women can increase by 0? Above 6cm, muscle weight can account for more than 50% of body weight, while people who don't exercise only account for 35% ~ 40%. Therefore, physical exercise can make muscles stronger, more excited and more flexible.
Fan, sports health knowledge.
Significance of exercise health preservation
Zoologists have found that wild elephants can live to be 200 years old. Once captured and put into the zoo, although their living conditions are much better than those in the wild, they can't live to 80 years old. Rabbits can live 15 years on average, and have been kept in cages since childhood? Superior? The average life span of live rabbits is only 4 ~ 5 years; The life span of wild boar is twice that of domestic pig. So why do wild animals live longer than domestic animals? One of the most important points is that wild animals often run around for food, self-defense, avoiding enemies and getting rid of bad weather, and their bodies have been well exercised. As a result, their physique is better from generation to generation and their life expectancy is naturally longer than that of domestic animals. In the same way, people are the same. People who often take part in physical exercise live longer. This shows a truth: exercise is the basis of health and longevity. Its theoretical basis is.
1. Move to cultivate shapes
"Shou Shi Bao Yuan" says: The way to maintain health is to lie down without thinking about food and drink, and sit still all day long, which can coagulate qi and blood, but it will damage life for a long time. Explain that exercise can promote the smooth flow of qi and blood, enhance disease resistance and improve vitality, so the famous physician Zhang stressed? Only blood circulation is the most important thing. The human body mainly exercises around the joints such as shoulder, waist, hip, knee and ankle, and each joint has several muscle groups. Regular exercise can not only eliminate fat, but also enhance muscle strength. In addition, regular physical exercise can also improve the height and other physiological functions of teenagers.
2. Exercise can enhance the function of the spleen and stomach.
Hua tuo pointed out:? Shake, the valley qi disappears, the blood circulates, and the disease is not born. It shows that exercise can strengthen the spleen and stomach, promote the digestion and transport of diet, and a healthy and prosperous spleen and stomach and sufficient biochemical sources of qi and blood can lead to health and longevity.
3. Exercise can enhance the heart function.
There is a institute of cardiology abroad, which once did an experiment about the influence of lack of exercise on healthy men aged 20-30. They divided the subjects into experimental group and control group, and stipulated that the subjects should not sit up, stand or exercise in bed for 20 days and nights. The control group is also allowed to exercise on the special equipment set in the bed, four times a day. When the experiment lasted for 3-5 days, people in the experimental group complained of back muscle pain. After 20 days and nights, the muscles began to atrophy and the muscle strength decreased extremely. Many people get dizzy as soon as they get out of bed, their heart beats faster, their pulse is weak, their blood pressure drops to a dangerous level, and some people are in a state of fainting. Compared with before the test, their heart function decreased by an average of 70%. After getting up, even simple activities such as going upstairs can hardly be completed. But the situation in the control group is completely different. They still maintain their working ability and functional level before the experiment. According to a survey of Harvard University 17000 graduates, regular active exercise can reduce the risk of heart attack by 35%.
4. Exercise can increase lung function.
For people who exercise regularly, the chest breathing difference is 9 ~ 16 cm, while for people who exercise rarely, the chest breathing difference is only 5 ~ 8 cm. The average person's vital capacity is about 3,500ml. People who exercise regularly have a lung capacity of about 65,438+0,000 ml higher than ordinary people because of the great increase in lung elasticity and respiratory muscle strength. In addition, exercise can deepen breathing and improve breathing efficiency, and the number of times per minute of people who exercise regularly can be reduced to 8 ~ 65,438+02, while the average person has 65,438+02. Its advantage is that the respiratory muscles can have more rest time. Because of shallow breathing, the average person only breathes about 300 ml at a time, while athletes can reach 600 ml. Also, regular exercise can enhance external functions and adapt to climate change, thus helping to prevent respiratory diseases.
5. Exercise can improve renal function.
This is because exercise makes the metabolism vigorous, and most of the metabolic wastes are discharged from the kidneys, so that the renal function is greatly exercised. Traditional Chinese medicine believes that kidney governs bone, and many common diseases such as decalcification, hyperosteogeny and joint contracture in middle-aged and elderly people can also be prevented by regular exercise.
6. Exercise makes people happy.
Physical exercise can promote cerebral blood circulation, improve the oxygen and nutrition supply of brain cells, delay the aging process of central nerve cells and improve their working efficiency. In particular, light exercise can relieve the tension of neuromuscular nerves, achieve the effect of relaxation and sedation, and has a good therapeutic effect on neurosis, emotional depression, insomnia, hypertension and so on. Exercise is the best tranquilizer in the world? In recent years, neuropsychologists have proved through experiments that muscle tension is closely related to people's emotional state. Unpleasant emotions usually occur at the same time as the tension of skeletal muscles and visceral muscles, while physical exercise can gradually relax muscles under the condition of relaxation, which is conducive to relieving muscle tension and reducing the occurrence of bad emotions.
Fan Wensan, sports health knowledge.
Positive influence of sports on human health
1, to promote brain lucidity and quick thinking.
Physical activities can enhance the excitability and inhibition of the central nervous system and its leading part, the cerebral cortex, thus improving the balance and flexibility of neural processes and improving the comprehensive ability of brain analysis.
2. Promote blood circulation and improve heart function.
Physical activity can accelerate blood circulation to meet the needs of muscle activity and improve the structure and function of cardiovascular system. Regular exercise can make the heart work hypertrophy, myocardial thickening, intense contraction, bradycardia, increased blood volume, greatly reducing the burden on the heart, and the changes in heart rate and blood pressure are smaller than ordinary people. So the heart is working? Savings? Phenomenon.
3. Improve the function of respiratory system
Breathing is an important life phenomenon. Lung is an important organ of respiratory system, which has the function of gas exchange. Regular exercise can develop respiratory muscles, breathe slowly and deeply, and breathe more oxygen each time. As long as you breathe 8- 12 times per minute, you can meet the needs of your body. Exercise can make more alveoli participate in work, make alveoli elastic and increase vital capacity.
4. Promote the growth and development of skeletal muscle.
Proper physical activity can provide sufficient nutrition for bones and muscles, promote muscle fiber thickening, strengthen muscle tissue, promote bone growth, thicken bone density, and improve bending, compression and bending resistance.
5. Adjust psychology to make people full of vigor and vitality.
Engaging in sports activities, especially those that interest you, can make people have a wonderful emotional experience, feel comfortable and full of energy. Because of the motivation of exercise, they can also enhance their self-esteem, self-confidence and pride, and add interest to life. Exercise can also regulate people's unhealthy psychology and bad emotions, such as eliminating depression and depression.
6. Improve the human body's adaptability to the external environment.
Engaging in sports can improve the human body's ability to cope with various complex and changeable environments. Because of regular exercise, the cerebral cortex has strong comprehensive analysis ability of various stimuli, keen sense, broad vision and enhanced judgment ability of space, time and posture, so it is accurate in judgment and sensitive in response. At the same time, regular exercise in cold and hot environments can improve the body's ability to regulate body temperature and enhance its adaptability to sudden changes in temperature.
7. Enhance human immunity.
Regular exercise can increase the number and activity of white blood cells, enhance the body's immunity and improve the body's resistance to diseases. It can keep the middle-aged and elderly people full of energy and vitality, delay the aging process and live a long and healthy life.
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