As a social phenomenon, sports is an integral part of human culture. Physical education is not only a part of education, but also a part of life, which belongs to people's social life. Therefore, it plays a leading role in the physical and mental development of people.

1, to promote brain lucidity and quick thinking.

Physical activity can promote 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 to accelerate blood circulation and meet the needs of muscle activity can 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, showing the phenomenon of "saving" heart work.

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, muscle tissue strengthening, 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 the motivation of exercise can also enhance self-esteem, self-confidence and pride, and add interest to life. Exercise can also regulate some 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 adaptability of human body and make people good at coping 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 immune ability 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.

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 an average of 15 years, while rabbits raised in cages lead a "superior" life, with an average life span of 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? It is very important that wild animals often run around in order to find food, defend themselves, avoid enemies and get rid of bad weather, and get good exercise. So handed down from generation to generation, the physique is getting better and better, and the life expectancy is naturally longer than that of domestic animals. The same is true of people. People who often take part in physical exercise will live longer. This shows a truth: exercise is the basis of health and longevity. Its theoretical basis mainly includes the following points:

1. Move to cultivate shapes

"Shou Shi Bao Yuan" said: "The way to keep healthy 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." It shows that exercise can promote the smooth flow of qi and blood, enhance disease resistance and improve vitality, so the famous doctor Zhang emphasized that "only the movement of qi and blood is the most important". The human body mainly exercises around the joints such as shoulders, waist, hips, knees and ankles, 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: "When you shake, the valley qi disappears, and the blood circulates, you will not get sick." It shows that exercise can strengthen the spleen and stomach and promote the digestion and distribution of diet. Strong spleen and stomach, sufficient source of qi and blood biochemistry, healthy and long life.

3. Exercise can enhance the heart function.

There is a cardiology research institute abroad, which has done an experiment about the influence of lack of exercise on the health of healthy men aged 20 ~ 30. They divided the subjects into experimental group and control group, and stipulated that the subjects were lying in bed for 20 consecutive days and nights, and were not allowed to sit up, stand or exercise in bed. The control group also stayed in bed for 20 consecutive days and nights, but was allowed to exercise on the special equipment set in the bed, four times a day. After 3 ~ 5 days, people in the experimental group complained of back muscle pain, loss of appetite and constipation. 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 dangerous levels, 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. The situation of the control group is completely different, and they still maintain their working ability and functional level before the test. According to a survey of 17000 graduates by Harvard University, 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 3500 ml. People who exercise regularly have a lung capacity of 65,438+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. People who exercise regularly can reduce it to 8 ~ 12 times per minute, while the average person is 12 ~ 16 times. Its advantage is that it can let the respiratory muscles 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. In addition, regular exercise can enhance the external health function 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, easy exercise can relieve the tension of neuromuscular nerves, achieve the effect of relaxation and sedation, and have a good therapeutic effect on neurosis, emotional depression, insomnia, hypertension and so on. As an American doctor said, exercise is the best sedative 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.

First, the basic law of human life activities?

To keep fit scientifically, we must first understand the development process of human body and the basic laws of life activities. ?

Man is the most complex organism in nature. With the development and progress of society, human beings gradually realize that labor has certain limitations on human development in labor practice, so sports have emerged, hoping to make the human body develop in an all-round way through physical exercise in order to achieve the purpose of strengthening physical fitness. ?

Judging from the characteristics of human body, human organism is a contradictory unity. For example, assimilation and alienation of substances, excitement and inhibition of nerves, contraction and stretching of muscles, resistance and thrust of blood, exhalation and inhalation, generation and emission of body heat, proliferation and death of cells, etc. , all show the law of the unity of opposites of the human body. ?

Life must depend on protein, which constantly metabolizes with the outside world. Once metabolism stops, human life stops. Because of the assimilation of metabolism, living matter and energy accumulate in the body, and alienation consumes it. Metabolic assimilation and alienation are interdependent and continuous, and physical exercise is conducive to promoting human metabolism. Therefore, life lies in rhythmic exercise. ?

A person's life is a natural development process from weak to strong, from strong to old, and from old to dead. Therefore, now we learn and understand the basic laws of human life activities, in order to better achieve the purpose of promoting human growth and development, enhancing physical fitness and prolonging life through physical exercise. ?

What effect does physical exercise have on people's development?

1. Physical exercise can make people develop their minds and think quickly?

People's important physiological activities are mainly carried out through reflection. Reflection can be divided into conditional 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. The coordination of various technical movements and unpredictable tactics in sports activities is to continuously strengthen the compound stimulation of the cerebral cortex through receptors, resulting in a stimulating effect, which makes the excitement and inhibition of the cerebral cortex more in-depth and concentrated. For example, when playing table tennis, the process of analysis and synthesis in the cerebral cortex is very complicated at the moment of receiving the service. For example, the posture, hitting position, sound, direction, radian, rotation and landing place of the opponent's serve appear one after another, and all the stimuli are received by the corresponding receptors and introduced into the cerebral cortex, causing different cell activities in the cortex. All these activities are connected into a whole through temporary neural connections, and the receiver sends them back. 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 that antagonizes the alternating activities between muscle centers; It is also necessary to establish a dynamic stereotype of the same neural process between them to meet the needs of motor skill combination, and the strength and inheritance of neural process need to be carried out in accordance with the prescribed rhythm. Therefore, a new coordination relationship can be formed between the cerebral cortex and the subcortical motor center due to training. Sometimes it is necessary to strengthen or maintain the mutual inhibition of the lower centers, and sometimes it is necessary to transform. Therefore, physical exercise means that every unconditioned reflex of the body may be combined with various external stimuli to establish corresponding conditioned reflex, thus making people's minds developed and thinking agile, and achieving the effect of refreshing and strengthening the brain. ?

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 the blood circulation to meet the energy supply and excretion of metabolites in various parts of the body in time. For example, during strenuous exercise, the athlete's 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. This can promote blood circulation and 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 has good adaptability in shape, function and function. For example, exercise leads to heart hypertrophy, which makes the heart area more than the average person10%; 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 the average person, 50-60 beats/min for the regular physical exercisers and 36-40 beats/min for the elite athletes. At the same time, the regulatory function of the heart has been greatly improved, mainly in the following aspects: after the start of 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 exerted and the heart reserve can be fully mobilized. You can quickly return to a quiet level after exercise. ?

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 exercise through continuous breathing. 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 can reach 180 ~ 200 L. Increased vital capacity, generally 3000~3500ml for men, 2500~3000ml for women and 4000 ~ 5000ml； for exercisers; The utilization rate of oxygen 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 to100%; When quiet, the number of breaths per minute decreases, and the average person is about 18. The people who exercise well only have 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. People who insist on participating in sports activities can increase their bone density 1? 5 ~ 8 mm. All these changes endow the bone 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 muscle blocks are increased. Through exercise, men's arm circumference and leg circumference increased by more than 4cm, 0? Above 6cm, muscle weight can account for more than 50% of body weight, while the proportion of people who don't exercise only accounts for 35% ~ 40%. Therefore, physical exercise can make muscles stronger, with a high degree of excitement and flexibility. ?

First, make people feel comfortable and cheerful?

In real life, a person's body and spirit are inseparable. Mao Zedong pointed out in the article "Sports Research" that "a sound body is a fair feeling". Lenin also said that "a sound spirit resides in a sound body". These incisive expositions fully show that physical strength, energy and vitality have great influence and function on a person's mental outlook, thought, emotion and psychological state. On the contrary, it will directly endanger human health, as China's ancient medical book Neijing said, "Anger hurts the liver, thinking hurts the spleen, grieves the lungs, and fears hurting the kidneys". ?

Judging from the connotation of physical exercise, it can not only develop the body, enhance physical fitness and prolong life, but also be a noble cultural and recreational activity. It can not only meet people's spiritual needs, but also make people get a kind of fun and enjoyment in spirit, so it has the function of tempering will and regulating feelings. ?

Physical exercise is mostly outdoor exercise, so it can make people throw themselves into the embrace of nature. Exercise in the sunny and fresh air environment and fully enjoy the endless fun that nature has given people. All this makes people feel more comfortable and happy. ?

In a word, physical exercise plays a great role in people's development, but only by insisting on scientific exercise according to the law of human growth and development can we achieve the above goals.

Chapter IV Constitution and Health?

What are the concepts of physique and health?

People need exercise, because exercise can enhance physical fitness, enrich life and contribute to the healthy development of body and mind. To achieve the goal of health education, we must first fully understand the concepts of physique and health, the evaluation indexes of physique and health, and various factors affecting physique and health. Only in this way can we make a scientific and reasonable evaluation index system of physical health and make rational use of the influence of various factors to achieve the purpose of strengthening physical fitness and promoting health. ?

First, the concept of physique?

Constitution refers to the quality of the human body. It is a comprehensive, developing and relatively stable feature of human morphological structure, physiological function, physical quality, adaptability and psychological factors on the basis of congenital inheritance and acquired. ?

Physical fitness is the material basis of human life activities, work ability and sports ability. 1August, 982 The physical fitness category defined by the Physical Fitness Research Association of China Sports Science Association mainly includes the following aspects:

(1) The developed degree of body shape and structure. That is, physique, body shape, posture, nutritional status and body composition. ?

(2) Physiological function level. That is, the metabolic level of the body and the efficiency of various organ systems. For example, pulse, blood pressure, vital capacity and other indicators reflect the level of cardiopulmonary function. ?

(3) the development level of physical fitness and sports ability. That is, speed, strength, endurance, agility, flexibility and other physical qualities and basic physical activities such as walking, running, jumping, throwing, climbing and climbing. ?

(4) the level of psychological development. That is, human perception, intelligence, personality, will and so on. ?

(5) adaptability. That is, adaptability to environmental conditions, emergency ability and resistance to diseases. ?

Physical fitness is the material basis of human life activities and labor ability. In the process of its formation, development and extinction, it has obvious stages, showing the physical fitness level from the best functional state to serious diseases and dysfunction. In a word, physique refers to the comprehensive concept of mental state, physical development, health level and physical quality, and the ability to adapt to various complex natural environments. Therefore, a person with good physique should be energetic, energetic, healthy, strong in bones and muscles, strong in resistance and adaptability to diseases and various natural environments, able to maintain high efficiency in labor and work, and competent under the most difficult conditions. ?

Whether a person's physique is good or bad has both congenital factors and acquired factors, and acquired factors play a decisive role. Therefore, when measuring and evaluating the actual level of physical fitness, we must pay attention to the comprehensive characteristics and multi-index of physical fitness. ?

Second, the concept of health?

The understanding of health is generally believed that no disease is health. In fact, this understanding of health is very incomplete. Today's scientific definition of health refers to the dynamic balance between the body and the natural environment and social environment, which is a state of physical, mental and social perfection. The United Nations World Health Organization clearly put forward in 1948: "The so-called health does not simply mean that the body is not sick or weak, but that all aspects of the body, spirit and society are inseparable, that is, a perfect state." 1In the Almaty Declaration issued by the World Primary Health Care Conference in September, 978, the description of health reiterated: "Health is not only the disappearance of disease and infirmity, but also the perfect state of physical and mental health and social happiness." ?

Section 2 Evaluation of Physical Fitness and Health?

First, the evaluation index of physical fitness?

There are many contents and methods of physical fitness test. According to the reality of college students in China, the following aspects are mainly tested:

1. somatotype development index:?

The basic indexes reflecting the development of body shape mainly include height, weight and chest circumference. Through these three tests, we can reflect the development of bones and muscles, as well as nutrition and respiratory function. ?

2. Physiological function indicators:?

Physiological function refers to the functional state of human organs and systems, which mainly reflects the growth and functional development level of cardiovascular system and respiratory system through pulse, blood pressure, vital capacity and other indicators. ?

3. Physical fitness and athletic ability indicators?

At present, when measuring physical fitness and athletic ability, college students in China mainly choose 50m×3 running which represents speed quality and fast running ability, standing long jump which represents coordination quality and jumping ability of lower limbs, shoulders and waist and abdomen, pull-ups or arm-bending overhangs which represent upper limb strength and climbing ability, one-minute quick sit-ups which represent strength and endurance of girls' waist and abdomen muscles, boys' 1000m running and girls' 400m running which represent endurance and reflect human cardiopulmonary function. ?

4. Psychological indicators:?

It mainly includes reaction ability, perception ability, attention and cognitive ability. ?

Second, the evaluation index of health:?

To formulate a general health index, we should take into account the differences of different ages, sexes, regions and nationalities. Generally speaking, human health indicators are composed of physical health, mental health and social health. ?

1. Good health:?

There are the following aspects to measure health:

(1) No disease, no treatment required; ?

(2) Normal physical development; ?

(3) Good pace of life, good appetite and good sleep; ?

(4) Good posture, good complexion and good spirit; ?

(5) Be able to carry out daily activities well and eliminate fatigue quickly. ? 2. Mental health?

This includes that a person's behavior thought is consistent with his basic values, his life is full and meaningful, he yearns for beauty and goodness, he can perform various functions and tasks energetically, he can find and enjoy fun from it, feel his own value and make his life more meaningful. ?

Thank you!