Lectures on physical culture (physical education). Lectures on the course: “Physical Education Theme of lectures on physics jurisprudence

Methodological guide for 2 course

Lectures on physical culture

Explanatory note.

The purpose of this manual is the systematization and deepening of knowledge on the topics of the course, necessary for the student in his daily life and activities. When developing lectures, first of all, the requirements of the State Educational Standard, as well as many years of research on issues of interest, were taken into account. The manual reflects the significant need of society for the formation, preservation and promotion of health. The author sought to create a manual useful not only for studying, but also for understanding life's difficulties and possible ways to resolve them. All of the material presented consists of several lecture topics intended for study and public discussion in seminars.

In preparing the textbook, various sources were used, primarily textbooks published in this discipline, as well as the works of leading scientists in the field of physical education.

THEME 1

^ PHYSICAL EDUCATION IN GENERAL AND PROFESSIONAL TRAINING OF STUDENTS

Content:

1. 
   Physical culture and sport as social phenomena.
2. 
   Components of physical culture.
3. 
   Physical culture in the structure of vocational education.
4. 
   Physical culture of the student.
5. 
   Professional orientation of physical education.
6. 
   Organizationally - legal bases of physical culture and sports.
7. 
   Value orientations and attitude of students to physical culture.
8. 
   Fundamentals of the organization of physical education.

The concept of "culture" can be defined as the degree of disclosure of the potential of the individual in various fields of activity. Culture is represented in the results of material and spiritual human activity; he learns culture, fixed in spiritual and material values, acts in the social environment as a carrier of cultural values, creates new values ​​necessary for the development of the culture of subsequent generations.

^ 1. Physical culture and sports as social phenomena

Physical Culture - part of human culture. Physical Culture - an organic part of human culture, its special independent area. At the same time, it is a specific process and result of human activity, a means and a way of physical improvement of the individual. Physical culture affects the vital aspects of the individual, received in the form of inclinations, which are transmitted genetically and develop in the process of life under the influence of upbringing, activity and the environment. Physical culture satisfies social needs in communication, play, entertainment, in some forms of self-expression of the individual through socially active useful activity.

At its core, physical culture has an expedient motor activity in the form of physical exercises that allow you to effectively form the necessary skills and abilities, physical abilities, optimize your health and performance.

Physical culture is represented by a combination of material and spiritual values. The former include sports facilities, inventory, special equipment, sports equipment, medical support. The latter include information, works of art, various sports, games, physical exercises, ethical standards that regulate human behavior in the process of physical education. - sports activities, etc. And in developed forms, physical culture produces aesthetic values ​​(physical culture parades, sports - demonstrations, etc.).

The result of activity in physical culture is physical fitness and the degree of perfection of motor skills and abilities, a high level of development of vitality, sports achievements, moral, aesthetic, intellectual development.

So, physical culture should be considered as a special kind of cultural activity, the results of which are useful for society and the individual. In social life in the system of education, upbringing, in the sphere of organization of work, everyday life, healthy recreation, physical culture shows its educational, educational, health-improving, economic and general cultural significance, contributes to the emergence of such a social trend as physical culture movement, i.e. joint activity of people on the use, dissemination and enhancement of the values ​​of physical culture.

^ Sport is a phenomenon of cultural life

Sport - part of physical culture. In it, a person seeks to expand the boundaries of his capabilities, this is a huge world of emotions generated by successes and failures, the most popular spectacle, an effective means of educating and self-educating a person, it contains the most complex process of interpersonal relations. Sport - This is actually a competitive activity and special preparation for it. He lives by certain rules and norms of behavior. It clearly manifests the desire for victory, the achievement of high results, requiring the mobilization of the physical, mental and moral qualities of a person. Therefore, people often talk about the athletic nature of people who successfully manifest themselves in competitions. Satisfying many human needs, sports become a physical and spiritual necessity.

^ 2. Components of physical culture

Physical education. Included in the system of education and upbringing, starting from preschool institutions, it characterizes the basis of people's physical fitness - the acquisition of a fund of vital motor skills and abilities, the versatile development of physical abilities. Its important elements are the “school” of movement, the system of gymnastic exercises and the rules for their implementation, with the help of which the child develops the ability to control movements in a differentiated way, the ability to coordinate them in different combinations; a system of exercises for the rational use of forces when moving in space (the main ways of walking, running, swimming, skating, skiing, etc.), when overcoming obstacles, in throwing, in lifting and carrying weights; "school" of the ball (playing volleyball, basketball, handball, football, tennis, etc.).

Physical development - this is a biological process of formation, changes in the natural morphological and functional properties of the body during a person’s life (length, body weight, chest circumference, lung capacity, maximum oxygen consumption, strength, speed, endurance, flexibility, agility, etc.).

Physical development is manageable. With the help of physical exercises, various sports, rational nutrition, a pile and rest regimen, it is possible to change the above indicators of physical development in the necessary direction. At the heart of the management of physical development lies the biological law of exercise and the law of the unity of the forms and functions of the body. Meanwhile, physical development is also conditioned by the laws of heredity, which must be taken into account as factors that favor or, on the contrary, hinder the physical improvement of a person. The process of physical development is also subject to the law of age gradation. Therefore, it is possible to interfere in this process in order to manage it only taking into account the characteristics and capabilities of the organism in different age periods: formation and growth, the highest development of forms and functions, aging. In addition, physical development is associated with the law of the unity of the organism and the environment and depends on the conditions of human life, including the geographical environment. Therefore, when choosing the means and methods of physical education, it is necessary to take into account the influence of these laws.

Physical development is closely related to human health. Health acts as a leading factor that determines not only the harmonious development of a young person, but also the success of mastering the profession, the fruitfulness of his future professional activity, which constitutes the general well-being of life.

Thanks professionally - Applied physical culture creates the prerequisites for the successful mastering of a particular profession and the effective performance of work. In production, these are introductory gymnastics, physical education breaks, physical education minutes, after-work rehabilitation exercises, etc. The content and composition of the means are professionally - applied physical culture, the order of their application is determined by the peculiarities of the labor process. In the conditions of military service, it acquires the features of a military - professional physical culture.

wellness - rehabilitation physical culture. It is associated with the directed use of physical exercises as a means of treating diseases and restoring body functions that have been impaired or lost due to diseases, injuries, overwork and other causes. Its variety is therapeutic physical culture, which has a wide range of means and methods (therapeutic gymnastics, dosed walking, running and other exercises) associated with the nature of diseases, injuries or other disorders of body functions (overstrain, chronic fatigue, age-related changes, etc.) . Its means are used in such modes as “sparing”, “tonifying”, “training”, etc., and the forms of implementation can be individual sessions-procedures, lessons of a lesson type, etc.

Background types of physical culture. These include hygienic physical culture included in the framework of everyday life (morning exercises, walks, other physical exercises in the daily routine that are not associated with significant loads) and recreational physical culture, the means of which are used in the active recreation mode (tourism, sports and recreational activities). ). Background physical culture has an operational impact on the current functional state of the body, normalizing it and contributing to the creation of a favorable functional "background" of life. It should be considered as a component of a healthy lifestyle. It is especially effective in combination with other components of physical culture and, above all, with the basic one.

The following are used as means of physical culture: physical exercises, natural forces of nature (the sun, air and water, their hardening effect), hygienic factors (personal hygiene - daily routine, sleep hygiene, diet, work activity, body hygiene, sportswear, shoes, places of work, rejection of bad habits). Their complex interaction provides the greatest health-improving and developing effect.

^ 3. Physical culture in the structure of vocational education

Physical Culture - the basis of the socio-cultural being of the individual, the fundamental modification of his general and professional culture. As an integrated result of upbringing and training, it manifests itself in a person’s attitude to his health, physical capabilities and abilities, in his lifestyle and professional activities and appears in the unity of knowledge, beliefs, value orientations and in their practical implementation.

Physical culture acts as an integral quality of the personality, as a condition and prerequisite for effective educational - professional activity, as a generalized indicator of the professional culture of the future specialist and as the goal of self-development and self-improvement. It characterizes the free, conscious self-determination of a person who, at different stages of life development, chooses from a variety of values, masters those that are most significant for her.

^ 4. Physical culture of the student

The motivational-value component reflects an actively positive emotional attitude towards physical culture, a formed need for it, a system of knowledge, interests, motives and beliefs that organize and direct the volitional efforts of the individual, cognitive and practical activities to master the values ​​of physical culture, focus on a healthy lifestyle, physical improvement.

The outlook of a person in the field of physical culture is determined by knowledge. They can be divided into theoretical, methodical and practical. Theoretical knowledge covers the history of the development of physical culture, the laws of the human body in motor activity and the performance of motor actions, physical self-education and self-improvement. This knowledge is necessary for explanation and is related to the question "why?" Methodological knowledge provides an opportunity to get an answer to the question: "how to use theoretical knowledge in practice, how to self-learn, self-develop, self-improve in the field of physical culture?" Practical knowledge characterizes the answer to the question: “how to effectively perform this or that physical exercise, motor action?”

Knowledge is necessary for self-knowledge of a person in the process of physical culture and sports activities. First of all, this refers to self-consciousness, i.e. awareness of oneself as a person, awareness of one's interests, aspirations, experiences. The experience of various emotions that accompany self-knowledge forms an attitude towards oneself and forms a self-esteem of the individual. She has two sides - content (knowledge) and emotional (attitude). Knowledge about oneself is correlated with knowledge about others and with the ideal. As a result, a judgment is made that the individual is better and what is worse than others, and how to correspond to the ideal. So self-esteem - it is the result of a comparative knowledge of oneself, and not just a statement of the available possibilities. In connection with self-esteem, such personal qualities as self-esteem, vanity, ambition arise. Self-esteem has a number of functions: comparative knowledge of oneself (what I am worth); predictive (what can I do); regulatory (what should I do in order not to lose self-respect, to have peace of mind). The student sets himself goals of a certain difficulty, i.e. has a certain level of claims, which should be adequate to its real capabilities. If the level of claims is underestimated, then this can hamper the initiative and activity of the individual in physical improvement; an overestimated level can lead to disappointment in classes, loss of faith in one's strength.

Beliefs determine the direction of assessments and views of the individual in the field of physical culture, encourage her activity, become the principles of her behavior. They reflect the student's worldview and give his actions a special significance and direction.

Needs for physical culture - the main motivating, guiding and regulating force of personality behavior. They have a wide range: the need for movement and physical activity; in communication, contacts and spending free time with friends; in games, entertainment, recreation, emotional discharge; in self-affirmation, strengthening the positions of one's Self; in knowledge; in aesthetic pleasure; in improving the quality of physical education - sports activities, comfort, etc. Needs are closely related to emotions - experiences, sensations of pleasant and unpleasant, pleasure or displeasure. Satisfaction of needs is accompanied by positive emotions (joy, happiness), dissatisfaction - negative (despair, disappointment, sadness). A person usually chooses the type of activity that to a greater extent allows him to satisfy the need that has arisen and receive positive emotions.

The system of motives that arises on the basis of needs determines the orientation of the personality, stimulates and mobilizes it for the manifestation of activity. The following motives can be distinguished:

♦ physical improvement, associated with the desire to accelerate the pace of one's own development, to take a worthy place in one's environment, to achieve recognition and respect;

♦ friendly solidarity, dictated by the desire to be together with friends, communicate, cooperate with them;

♦ obligation associated with the need to attend physical education classes, to fulfill the requirements of the curriculum;

♦ rivalry, which characterizes the desire to stand out, to assert oneself in one's environment, to achieve authority, to raise one's prestige, to be the first, to achieve as much as possible;

♦ imitation associated with the desire to be like those who have achieved certain success in physical culture and sports activities or have special qualities and virtues acquired as a result of training;

♦ sports, which determines the desire to achieve any significant results;

♦ procedural, in which attention is focused not on the result of the activity, but on the very process of training;

♦ game, acting as a means of entertainment, nervous relaxation, relaxation;

♦ comfort, which determines the desire to exercise in favorable conditions, etc.

In encouraging students to engage in physical culture and sports, interests are also important. They reflect the selective attitude of a person to an object that has significance and emotional appeal. When the level of awareness of interest is low, emotional attraction predominates. The higher this level, the greater the role played by objective significance. Interest reflects the needs of a person and the means of satisfying them. If a need causes a desire to possess an object, then interest - to meet him.

In the structure of interest, an emotional component, cognitive and behavioral components are distinguished. The first is connected with the fact that a person always experiences some feelings in relation to an object or activity. Its indicators can be: pleasure, satisfaction, the magnitude of the need, an assessment of personal significance, satisfaction with the physical I, etc. The second component is associated with the awareness of the properties of the object, understanding its suitability to meet needs, as well as with the search and selection of means necessary to meet the need. . Its indicators can be: conviction in the need for physical culture and sports, awareness of the individual need for training; a certain level of knowledge; the desire for knowledge, etc. The behavioral component reflects the motives and goals of the activity, as well as rational ways to satisfy the need. Depending on the activity of the behavioral component, interests can be realized and unrealized. Free choice of sports - sports activities indicates that a person has a conscious, active interest.

Interests usually arise on the basis of those motives and goals of physical culture and sports activities that are related to:

♦ with satisfaction with the learning process (dynamism, emotionality, novelty, diversity, communication, etc.);

♦ with the results of classes (acquisition of new knowledge, skills, mastering various motor actions, testing oneself, improving results, etc.);

♦ with the prospect of employment (physical perfection and harmonious development, education of personal qualities, health promotion, improvement of sports skills, etc.).

If a person does not have specific goals in physical culture - sports activities, he does not show interest in it.

Relations set the subject orientation, determine the social and personal significance of physical culture in life. Allocate actively - positive, passive - positive, indifferent, passive - negative and active - negative relationship. When active - positive attitude are pronounced in physical culture - sports interest and determination, deep motivation, clarity of goals, stability of interests, regularity of classes, participation in competitions, activity and initiative in organizing and conducting physical education - sports events.

A passive-positive attitude is distinguished by vague motives, vagueness and vagueness of goals, amorphous and unstable interests, episodic participation in physical culture. - sports events. Indifferent attitude - this is indifference and indifference, motivation in this case is contradictory, goals and interests in physical culture - no sports activities. Passively - a negative attitude is associated with the hidden negativism of some people towards physical culture and sports, they have no meaning for such people. An actively negative attitude is manifested in open hostility, frank resistance to physical exercises, which for such persons have no value.

Value orientations express the totality of the relationship of the individual to physical culture in life and professional activity.

Emotions - the most important component of value orientations, which most deeply characterizes their content and essence. With the help of emotions, the following are expressed: pleasure, satisfaction, the magnitude of the need, an assessment of personal significance, satisfaction with the physical I. Due to the fact that emotions have a different degree of severity, the duration of the course and the awareness of the cause of their manifestation, we can distinguish: moods (weakly expressed stable emotional states) ; passion (quickly emerging, persistent and strong feeling, for example, for sports); affect (quickly emerging short-term emotional state caused by a particularly significant stimulus and always violently manifested, for example, when winning) emotions have the property of contagiousness, which is very important when doing physical education - sports activities.

Volitional efforts regulate the behavior and activities of the individual in accordance with the goals set, the decisions made. Volitional activity is determined by the strength of the motive: if I really want to achieve the goal, then I will show both more intense and longer volitional effort. Volitional effort is directed by reason, moral feeling, moral convictions. Physical culture - sports activity develops volitional qualities: perseverance in achieving the goal, which manifests itself through patience and perseverance, i.e. the desire to achieve a distant goal in time, despite the obstacles and difficulties that arise; self-control, which is understood as courage, as the ability to complete a task, despite the emerging feeling of fear, fear; restraint (restraint) as the ability to suppress impulsive, thoughtless, emotional reactions; composure (concentration) as the ability to concentrate on the task being performed despite the interference. Volitional qualities include decisiveness, characterized by a minimum time for making a decision in a situation that is significant for a person, and initiative, which is determined by taking responsibility for the decision being made.

Thus, in the process of physical education, not only the biological basis of the personality is influenced, but also its biosocial integrity. Therefore, it is impossible to judge the physical culture of a person, relying only on the development of her physical capabilities, without taking into account her thoughts, feelings, value orientations, orientation and degree of development of interests, needs, beliefs.

Physical culture and sports as a means of preserving and strengthening the health of students, their physical and sports improvement

Owning and actively using a variety of physical exercises, a person improves his physical condition and fitness, improves physically. Physical perfection reflects such a degree of physical possible gay personality, its plastic freedom, which allow it to most fully realize its essential forces, successfully participate in the types of social and labor activity necessary for society and desirable for it, enhance its adaptive capabilities and growth on this basis of social activity. returns. The degree of physical perfection is determined by how solid a foundation it represents for further development, to what extent it is “open” to new qualitative changes and creates conditions for the transfer of a person to a different, more perfect quality.

It is legitimate to consider physical improvement as a dynamic state that characterizes the desire of an individual for holistic development through the chosen sport or physical culture. - sports activities. This ensures the choice of means that most fully corresponds to its multifunctional and social - psychological characteristics, disclosure and development of her personality. That is why physical perfection is not just a desirable quality of a future specialist, but a necessary element of his personal structure.

Physical culture - sports activities in which students are involved - one of the effective mechanisms for merging public and personal interests, the formation of socially necessary individual needs. Its specific core is relations that develop the physical and spiritual sphere of the individual, enriching it with norms, ideals, and value orientations. At the same time, the transformation of social experience into personality traits and the transformation of its essential forces into an external result take place. The holistic nature of such activity makes it a powerful means of increasing the social activity of the individual.

The physical culture of a person manifests itself in three main directions. In - First, it determines the ability for self-development, reflects the orientation of the individual "on himself", which is due to his social and spiritual experience, ensures his desire for creative "self-construction", self-improvement. In - second, physical culture - the basis of amateur, proactive self-expression of a future specialist, manifestation of creativity in the use of physical culture means aimed at the subject and process of his professional work. IN - thirdly, it reflects the creativity of the individual, aimed at relationships that arise in the process of physical education. - sports, social and professional activities, i.e. on others". The richer and wider the circle of connections of the individual in this activity, the richer the space of its subjective manifestations becomes.

^ 5. Professional orientation of physical education

Professional orientation of physical culture - it is the basis that unites all its other components.

The criteria by which one can judge the formation of a person's physical culture are objective and subjective indicators. Based on them, it is possible to identify the essential properties and measure of the manifestation of physical culture in activity. These include:

♦ the degree of formation of the need for physical culture and ways to meet it;

♦ intensity of participation in physical culture and sports activities (time spent, regularity);

♦ the nature of the complexity and the creative level of this activity;

♦ expressiveness emotionally - volitional and moral manifestations of the personality in physical culture - sports activities (independence, perseverance, purposefulness, self-control, collectivism, patriotism, diligence, responsibility, discipline);

♦ degree of satisfaction and attitude to the performed activity;

♦ manifestation of initiative, self-organization, self-education, self-education and self-improvement in physical culture;

♦ level of physical perfection and attitude to it;

♦ possession of means, methods, abilities and skills necessary for physical improvement;

♦ consistency, depth and flexibility of assimilation of scientific - practical knowledge in physical culture for creative use in the practice of physical culture - sports activities;

♦ the breadth of the range and regularity of the use of knowledge, skills, abilities and experience in physical culture - sports activities in the organization of a healthy lifestyle, in educational and professional activities.

Thus, the formation of a person's physical culture can be judged by how and in what specific form personal attitudes to physical culture and its values ​​are manifested. The complex system of the needs of the individual, his abilities appears here as a measure of the development of the physical culture of society and a measure of creative self-expression in it.

In accordance with the criteria, a number of levels of manifestation of the physical culture of the individual can be distinguished.

The pre-nominal level is formed spontaneously. The reasons for it lie in the sphere of consciousness in relation to students and are associated with dissatisfaction with the program offered by teachers, the content of classes and extracurricular activities, its semantic and general cultural potential; complicated interpersonal relationships with the teacher. Students have no need for cognitive activity, and knowledge is manifested at the level of familiarity with the educational material. The connection of physical culture with the formation of the personality of the future specialist and the process of his professional training is denied. The motivational sphere is dominated by a negative or indifferent attitude. In the classroom, such students are passive, the scope of extracurricular activities is rejected. The level of their physical abilities may be different.

The nominal level is characterized by the indifferent attitude of students to physical culture and the spontaneous use of its individual means and methods under the influence of classmates, leisure, emotional impressions of a sports spectacle, body - or movie information. Knowledge is limited, unsystematic; the meaning of classes is seen only in strengthening health, partly in physical development. Practical skills are limited to the simplest elements - morning exercises (occasionally), certain types of hardening, outdoor activities; orientation - personal. Sometimes students of this level can take part in some types of physical culture and sports activities of a reproductive nature at the request of the teacher. The level of health and physical fitness of such students has a wide range. In the postgraduate period, they do not show initiative in taking care of their health and physical condition.

At the heart of the potential level - positively conscious attitude of students to physical culture for the purpose of self-improvement and professional activity. They have the necessary knowledge, beliefs, practical skills and abilities to competently perform a variety of physical education. - sports activities under the control and with the advisory assistance of teachers and experienced comrades. Cognitive activity is manifested both in the field of sports spectacles and in the development of scientifically - popular literature.

Orientation towards self. Great importance is attached to emotional communication and self-expression in the process of classes. They use partial physical self-education, guided by personal motives. They are active in public physical activity only when prompted from outside (teachers, the public, the dean's office). After graduation, they show physical education - sports activity, only getting into a favorable environment.

The creative level is typical for students who are convinced of the value and the need to use physical culture for the development and realization of personal capabilities. These students are characterized by solid knowledge of physical culture, they possess the skills and abilities of physical self-improvement, organization of a healthy lifestyle, use of physical culture for rehabilitation at high nervous - emotional stress and after illnesses; they creatively introduce physical culture into professional activities, into family life. After graduating from the university, they show initiative in amateur activities in many areas of life.

The boundaries of the selected levels are movable. They indicate the presence of contradictions, the main of which is the discrepancy between modern requirements for professional - personal development of the future specialist and his real level. And this is the driving force behind the development of his physical culture.

6. Organizational -legal foundations of physical culture and sports

High socially - the economic importance of physical culture and sports required the creation of a legislative framework for this sphere of life. On April 27, 1993, the President of the Russian Federation signed the Fundamentals of the Legislation of the Russian Federation on Physical Culture and Sports. This document is aimed at ensuring the comprehensive development of a person, establishing a healthy lifestyle, creating a need for physical and moral improvement, creating conditions for practicing any kind of physical culture and sports, organizing professional - applied training, prevention of diseases, bad habits and offenses. The rights of citizens to engage in physical culture and sports (including sports as a profession), to unite in organizations for physical culture are guaranteed. - health and sports orientation, physical education - sports societies, sports federations, associations, clubs and other associations. The state recognizes and supports the Olympic Movement in Russia, its activities are coordinated by the Olympic Committee, which is a non-governmental independent organization and officially represents Russia in all events held by the International Olympic Committee.

The system of physical culture is aimed at organizing the physical education of the population, taking into account the interests of each person, the requirements of production, education and culture of the peoples of the Russian Federation. The system exists in state and public forms of activity. Physical education in educational institutions and preschool institutions takes place on the basis of state educational programs (at least five hours a week), extracurricular physical education is also used. - health and sports activities. With students with developmental disabilities, classes are held as part of an individual rehabilitation program. Institutions of additional education take part in the physical education of the population: sports schools, sections, clubs and others, extracurricular and extracurricular physical culture - health and sports organizations.

The administrations of institutions, organizations, enterprises and associations are obliged to create conditions for employees to exercise their right to physical education, including rehabilitation, professional - applied classes during the working day, post-labor recovery, preventive classes, sports - mass work, sports - health tourism. Municipal bodies create conditions for physical culture at the place of residence and in places of mass recreation. Administration of the sanatorium - resort institutions, rest houses and tourist bases is obliged to create conditions for the use of various components of physical culture in the process of recreation and treatment, in order to improve the health of vacationers, prevent and treat diseases. The physical training of servicemen and personnel of law enforcement agencies should ensure that they fulfill their military duty and basic official duties. The command creates the necessary conditions for this. The development of physical culture and sports among the disabled is aimed at increasing their physical activity. This is an indispensable condition for their comprehensive rehabilitation and social adaptation. This removes educational institutions, institutions of health care, social security and organizations of physical culture and sports.

Health authorities (state, enterprises, institutions) use physical culture as a means of preventing and treating diseases; exercise medical control over persons involved in physical culture and sports, including sports - health tourism; organize and conduct training and advanced training of healthcare professionals, create centers and centers for health improvement and rehabilitation (by means of physical culture, diagnostic - consultation centers and offices, medical - physical education dispensaries.

Workers of physical culture and sports are obliged to comply with the norms and rules of safety during classes, not to harm the health and damage the honor and dignity of participants and spectators, not to show cruelty and violence.

To prepare high-class athletes, specialized organizations (state, municipal, non-state, including private and public) are created. Citizens have the right to practice professional sports as athletes or judges. In order to achieve sports results, it is impossible to use techniques, methods and means prohibited in sports by regulatory documents approved by sports organizations and associations.

Professional pedagogical activities in the field of physical culture and sports are allowed for persons who have a document of the established form on professional education in their specialty, issued by an educational institution, or a permit issued by the state body for managing physical culture and sports. Persons with professional education in the specialty "Physical Culture and Sports" or medical education are allowed to professional activities in the field of therapeutic physical culture.

^ The humanitarian significance of physical culture

Being in its essence a human science discipline, physical culture is aimed at developing a holistic personality, harmonizing its spiritual and physical strengths, activating the readiness to fully realize one's essential strengths in a healthy and productive lifestyle, professional activity, in self-building of the necessary socio-cultural comfortable environment, which is an integral element of the educational space of the university. The humanization of education in the field of physical culture means its humanization, promotion of the student's personality as the main value of the pedagogical process.

Physical culture directly and indirectly embraces such properties and orientations of a personality that allow it to develop in unity with the culture of society, to achieve harmony of knowledge and creative action, feelings and communication, physical and spiritual, to resolve contradictions between nature and production, work and recreation, physical and spiritual. Achieving such harmony by a person provides her with social stability, productive involvement in life and work, creates her mental comfort.

Physical culture acts as a socio-cultural layer of practice aimed at mastering the natural forces of students and mediated by their cultural attitude to their physical capabilities. The development of a student's physical abilities is considered within the framework of the upbringing process as the development of elements of culture, special personal qualities. The humanitarization of the educational process emphasizes the enormous role of the individual's education, its self-worth. Only then can it reach a state in which social and individual processes of self-development, self-education, self-improvement, self-government, self-determination become possible and necessary. They reflect the most effective and long-term results of education in physical culture.

^ 7. Value orientations and attitude of students to physical culture

Values ​​are understood as objects, phenomena and their properties that are necessary for society and the individual as a means of satisfying needs. They are formed in the process of assimilation by a person of social experience and are reflected in his goals, beliefs, ideals, interests. They reflect the ideas of students about what they want. In the formation of certain values ​​that can satisfy the needs of students, the unity of the physical, mental and social development of the individual is manifested.

In the field of physical culture, values ​​according to a qualitative criterion can be represented as:

♦ material (training conditions, quality of sports equipment, social benefits);

♦ physical (health, physique, motor skills, physical qualities, physical fitness);

♦ socially - psychological (rest, entertainment, pleasure, diligence, team behavior skills, sense of duty, honor, conscience, nobility, means of education and socialization, records, victories, traditions);

♦ mental (emotional experiences, character traits, personality traits and qualities, creative inclinations);

♦ cultural (knowledge, self-affirmation, self-respect, self-esteem, aesthetic and moral qualities, communication, authority).

Value orientations of students are considered as ways by which objects of physical culture are differentiated by their significance. In the structure of physical education - value orientations of sports activity are closely connected with its emotional, cognitive and volitional aspects; forming the content orientation of the personality. The nature of the orientation in the activity itself more often depends on what personal meaning the system of certain values ​​has, which determines the effectiveness of the individual's relations to those objects for the sake of which this activity is carried out. Some objects can cause emotional (sensual), others - cognitive, third - behavioral activity.

Research M.A. Arvisto made it possible to single out three ranks of students' value orientations in physical education. - sports activities. Value orientations are presented from the point of view of various components of activity regulation. The emotional component is based on attractiveness, and the rational component is based on usefulness, they complement each other and regulate activity together, although there is a certain discrepancy between them. The data in the table show that the values ​​associated with the physical I (physical qualities, health, physique), with the functional content of the activity (high mobility, physical activity, emotional experiences), with actualization (success, self-expression, self-affirmation), with moral - strong-willed qualities (will, perseverance), with a sense of duty, make up the main rank. Therefore, in physical education - sports activities, these values ​​need to be given special attention so that the orientation towards this activity does not weaken.

^ 8. Fundamentals of the organization of physical education

Physical culture performs the following social functions:

♦ transformative - creative, which ensures the achievement of the required level of physical development, preparedness and improvement of the individual, strengthening her health, preparing her for professional activities;

♦ integratively - organizational, characterizing the possibilities of uniting young people into teams, teams, clubs, organizations, unions for joint physical culture - sports activities;

♦ projectively - creative, determining the possibilities of physical culture - sports activities, during which models are created professionally - personal development of a person, his creative abilities are stimulated, the processes of self-knowledge, self-affirmation, self-development are carried out, the development of individual abilities is ensured;

♦ projectively - predictive, allowing to expand the erudition of students in the field of physical culture, to actively use knowledge in physical culture - sports activities and correlate this activity with professional intentions;

♦ valuable - orientation. In the process of its implementation, professional - and personally - value orientations, their use ensures professional self-development and personal self-improvement;

♦ communicatively - regulatory, reflecting the process of cultural behavior, communication, interaction of participants in physical culture - sports activities, the organization of meaningful leisure, influencing collective moods, experiences, social satisfaction - ethical and emotional - aesthetic needs, preservation and restoration of mental balance, distraction from smoking, alcohol, substance abuse;

♦ socialization, during which an individual is included in the system of social relations for the development of socio-cultural experience, the formation of socially valuable qualities.

The study of the social functions of physical education will allow a deeper understanding of the content of the discipline "Physical Education", fixed in the exemplary program in accordance with the state educational standard. It is called exemplary because it reflects only the requirements of the "Standard", but in each university it can be expanded and supplemented taking into account regional - territorial, socio-cultural, climatic factors, as well as the characteristics of the training of professional personnel, financial - technical conditions.

To achieve the goal of physical education - to form the physical culture of the individual, it is important to solve the following educational, educational, developmental and health-improving tasks:

♦ to understand the role of physical culture in the development of personality and its preparation for professional activity;

♦ know scientifically - practical foundations of physical culture and a healthy lifestyle;

♦ form motivational - students' value attitude to physical culture, orientation to a healthy lifestyle, physical self-improvement and self-education, the need for regular physical exercises and sports;

♦ master the system of practical skills that ensure the preservation and strengthening of health, mental well-being, development and improvement of psychophysical abilities and personality traits, self-determination in physical culture;

♦ provide general and professional - applied physical fitness, which determines the psychophysical readiness of students for a future profession;

♦ gain experience in the creative use of physical culture and sports activities to achieve life and professional goals.

The mandatory minimum of the discipline "Physical Education" includes the following didactic units, the development of which is provided for by the topics of theoretical, practical and control educational material:

♦ physical culture in the general cultural and professional training of students;

♦ socially - biological bases of physical culture;

♦ the basics of a healthy lifestyle and lifestyle;

♦ health systems and sports (theory, methodology and practice);

♦ professionally - applied physical training of students.

Theoretical material forms the worldview system scientifically - practical knowledge and attitude of students to physical culture. This knowledge is necessary to understand the natural and social processes of the functioning of the physical culture of society and the individual, to be able to use them creatively for professional - personal development, self-improvement, to organize a healthy lifestyle in the performance of educational, professional and socio-cultural activities.

The practical section of the training material consists of two subsections: - practical and educational - training. The first subsection provides operational mastery of methods and methods of physical culture - sports activities to achieve individual educational, professional and life goals.

Sample topics of study may include:

♦ method of drawing up individual programs of physical self-education;

♦ methodological foundations of classes with a health-improving, recreational and restorative orientation;

♦ basics of self-massage technique;

♦ method of corrective gymnastics for the eyes;

♦ mastering methods for assessing and correcting posture and physique;

♦ methods of self-control of the state of health, physical development and others, correlated with the content of the relevant topics of lectures.

An important condition for the consolidation and improvement of these methods - repeated reproduction in the conditions of training sessions, in extracurricular physical culture - sports activities, at home, on vacation.

Mastering the second educational - training subsection helps to gain experience in creative practical activities, to develop amateur performance in physical culture and sports. The content of the classes is based on the wide use of knowledge and skills in applying the means of physical culture, using sports and professional - applied physical training for the acquisition of individual and collective experience in physical culture - sports activities. On them, students learn to regulate their motor activity, maintain the necessary level of physical and functional fitness during the training period, gain experience in improving to correct individual physical development, learn to use the means of physical culture to organize active recreation, prevent general and occupational diseases, prevent injuries, master the means professionally - applied physical training. In the process of classes, conditions are created for the activation of the cognitive activity of students in the field of physical culture, for the manifestation of their social - creative activity in propaganda, instructor, judicial activities.

The control section of the classes provides operational, current and final information on the degree and quality of the development of theoretical and methodological knowledge - skills, about the state and dynamics of physical development, physical and professional - applied readiness of students. Operational control creates information about the progress of a particular section, type of educational work. The current one allows you to assess the degree of development of the section, topic, type of educational work. The final control (tests, exam) reveals the level of the formed ™ physical culture of the student and self-determination in it through a comprehensive check.

To be admitted to the final certification, it is necessary to complete the mandatory tests in general physical and professional - applied physical training (not lower than the grade "satisfactory"), provided for during the last semester of study.

Certification is carried out in the form of an oral survey according to the theoretical and - practical content of the program. A student completing training in the discipline "Physical Education" must:

♦ understand the role of physical culture in human development and specialist training;

♦ know the basics of physical culture and a healthy lifestyle;

♦ have motivational - value attitude and self-determination in physical culture with a healthy lifestyle.

Physical improvement and self-education, the need for regular exercise and sports are important.

During the final assessment, the final assessment takes into account the level of implementation by the student of the practical section of the program.

For practical training, students are assigned to educational departments: basic, special, sports. The distribution is carried out at the beginning of the academic year after a medical examination, taking into account the state of health, gender, physical development, physical and sports fitness, and interests. Students who have not passed a medical examination are not allowed to practical training sessions.

Those who are assigned to the main and preparatory medical groups are enrolled in the main department. Students assigned to a special medical group are enrolled in a special educational department, taking into account the level of their functional state, gender.

Those who, for health reasons, are exempted from practical training for a long time, are enrolled in a special educational department to master the available sections of the program.

The sports department, which consists of training groups by sports (systems of physical exercises), enrolls students of the main medical group who have shown good general physical and sports fitness and have shown a desire to engage in depth in one of the sports. Students of this department, who have a high sports qualification, can be transferred to an individual schedule of classes, but with the obligatory fulfillment of test requirements in a timely manner.

It is possible to transfer a student from one educational department to another at his request only after the successful completion of the semester or academic year. The transfer of students to a special educational department on the basis of a medical report can be made at any time of the academic year.

When conducting tests, students released for a long period from practical classes perform a written thematic control work related to the nature of their disease, and pass a test in the theoretical section of the program.

In the physical education of students, various forms of educational and extracurricular activities are used throughout the entire period of study. Training sessions are held in the form:

♦ theoretical, practical, control;

♦ elective methods - practical and educational - training sessions;

♦ individual and individually - group additional classes or consultations;

♦ self-study on assignment and under the supervision of a teacher;

Extracurricular activities are organized in the form;

♦ performing physical exercises and recreational activities during the school day;

♦ classes in sports clubs, sections, interest groups;

♦ amateur physical exercises, sports, tourism;

♦ mass recreational, physical culture and sports events.

DIDACTIC PLAN

History of the international sports movement, sports in Russia.

Formation of systems of physical culture, national and folk sports.

LITERATURE

Basic

1. Kulinko N.F. History of physical culture and sports. Orenburg, 1997.

2. Stolbov V.V. History of physical culture: Textbook for ped students. in-comrade. M., 1989.

Additional

3. Kun L. General history of physical culture. M., 1982.

4. Olivova V. People and games: At the origins of modern sports. M., 1985.

5. Anahat D. Works. M., 1975.

6. Vinogradov P.A. Fundamentals of the Legislation of the Russian Federation "On physical culture and sport" - a long life // Teoriya i praktika fizicheskoy kul'tury. 1993. No. 8.

7. Zhukov G.K. Memories and reflections. M., 1959.

8. Karamzin N.M. History of Russian Goverment. In 12 vol. M., 1989. Vol. 1, 2.

9. Livy T. History of Rome from the founding of the city. M., 1989.

10. Ponomarev N.I. The emergence and initial development of physical education. M., 1970.

11. Romanov N.N. Difficult roads to Olympus. M., 1987.

12. Brief Olympic Dictionary / Comp. E.O. Konokotin, K.P. Zharov, B.N. Havin. M., 1980.

Introduction

Physical culture is considered as an organic part of the entire human culture, upbringing and education of people, preparing them for work. History traces the evolution of physical culture and sports from ancient times to the present day.

In the modern sense, the term " Physical Culture” is a set of people's achievements in the creation and rational use of special means that affect the level of physical fitness of a person, taking into account the meaning of his life, the specific content of abilities (spiritual, intellectual, moral, aesthetic, etc.)

History of physical culture is a specific branch of historical and pedagogical knowledge. It is an important branch of the science of physical culture.

The history of physical culture and sports as an academic discipline with the specification of the content of physical education began to take shape in Russia from the second half of the 19th century. This was due to the increased interest of scientists, teachers and doctors in the issues of physical education, the need to teach it in courses and schools for the training of physical education teachers for civilian educational institutions and special personnel for the army, military schools and cadet corps.

The purpose of this discipline is the consideration of physical culture in the cultural aspect of evolution from ancient times to the present.

The subject of the study is the general patterns of the emergence and development of physical culture and sports, as well as the historiography and source study of physical culture.

An integral part of the subject of the history of physical culture is historiography and source study, the degree and level of study of which determine its achievements as an educational and scientific discipline. In the process of its formation, the subject of the history of physical culture absorbed information from civil and military history, ethnography and archeology, the history of pedagogy and methods of cultural history. The subject of history is closely connected with scientific disciplines that study physical culture from sociological, theoretical-pedagogical, biomedical and sports-pedagogical positions.

One of the main objectives of the course is to master the historical and humanistic potential of sports, to form a worldview, broaden one's horizons, and focus on socially significant values ​​that are closely related to patriotic education.

The methods of scientific research of the history of physical culture and sports include:

– historical and theoretical analysis, generalization and systematization of historical materials;

- conducting historical analogy, comparison and comparison;

– systemic, structural and statistical analysis;

- written (questionnaire) survey, interviews and conversations;

– generalization of practice and study of the experience of development of physical culture and sports.

The main principles of studying the history of physical culture and sports are the principles of humanism, historicism and scientific nature, which allow explaining the essence and causes of certain phenomena of physical culture movement from three sides: conditions, places and times, as well as studying various problems of pedagogical activity, the origin of physical education, physical exercises, games.

Home > Lectures

Lectures on physical culture. First year of study. Topic 1. Physical culture in the general cultural and professional training of students. 1. The emergence of the term "physical culture". Physical culture as a social phenomenon has been functioning throughout the history of human society. The state and development of physical culture in society is influenced by the production relations of people, the economic, political and ideological forms of struggle, the achievements of science, philosophy, and art. At the same time, physical culture has as recent a history as society; this term appeared only at the end of the 19th century. The term "physical culture", like the more general term "culture", is not unambiguous. The word CULTURA meant cultivation, upbringing, education, development, reverence. In the specialized literature, “culture” refers to certain types of value for the individual and society. However, this does not mean that this term is devoid of any certainty. Its ambiguity reflects the real activity of a person (society), as well as its means and methods created in society, as well as its results, the versatility of the designated phenomenon, that is, the various semantic shades of this term. Based on the characteristic of the XIX century. understanding of culture as a whole as a process associated with the cultivation of something or the education of someone, the expression "physical culture" appeared in the USA and England. In Russia, the emergence of the term and the formation of the concept of "physical culture" has its own history. In 1899, the English "Physical culture"translated into Russian as physical development, in 1908 German"Kö rper Culture» - as body culture, beauty and strength. And only starting from 1911, works appear in which the term “physical culture” is found in Russian. At the first stage, physical culture in Russia was understood as a certain system of physical exercises or as “brought up and developed beauty of the body”. Later, the concept of "physical culture" was considered in a broader aspect. It included health care, diet, sleep and rest, personal and public hygiene, the use of natural factors of nature (sun, air and water), physical exercise and physical labor. There is no single universally recognized concept of physical culture at the present time. In domestic and foreign literature, it has a different meaning: from the totality of material and spiritual values ​​or achievements used for the physical improvement of people, to the type of activity, from the type of material culture to non-material or sports services. 2. General concepts of the theory of physical culture. Physical culture is a complex social phenomenon that is not limited to solving the problems of physical development, but also performs other social functions of society in the field of morality, education, and ethics. It has no social, professional, biological, age, geographical boundaries. The theory of physical culture proceeds from the main provisions of the theory of culture and is based on its concepts. At the same time, it has specific terms and concepts that reflect its essence, goals, objectives, content, as well as means, methods and guidelines. The main and most general is the concept of "physical culture". As a kind of culture, in general social terms, it is a vast area of ​​creative activity to create people's physical readiness for life (health promotion, development of physical abilities and motor skills). In personal terms, physical culture is a measure and a way of a person's comprehensive physical development. Thus, physical culture is a kind of culture, which is a specific process and result of human activity, a means and a way of physical improvement of a person to fulfill social duties. The structure of physical culture includes such components as physical education, sports, physical recreation (rest) and motor rehabilitation (recovery). They fully satisfy all the needs of society and the individual in physical training. Physical education is a pedagogical process aimed at the formation of special knowledge, skills, as well as the development of versatile physical abilities of a person. Like education in general, it is a general and eternal category of the social life of the individual and society. Its specific content and direction are determined by the needs of society in physically prepared people and are embodied in educational activities. Sport - game competitive activity and preparation for it; is based on the use of physical exercises and is aimed at achieving the highest results, revealing reserve capabilities and identifying the maximum levels of the human body in physical activity. Competitiveness, specialization, focus on the highest achievements, entertainment are the specific features of sports as part of physical culture. Physical recreation (rest) - the use of physical exercises, as well as sports in simplified forms for active recreation of people, enjoying this process, entertainment, switching from ordinary activities to others. It is the main content of mass forms of physical culture and is a recreational activity. Motor rehabilitation (recovery) is a purposeful process of restoration or compensation of partially or temporarily lost motor abilities, treatment of injuries and their consequences. The process is carried out in a complex under the influence of specially selected physical exercises, massage, water and physiotherapy procedures and some other means. This is a restoration activity. Physical training is a type of physical education: the development and improvement of motor skills and physical qualities necessary in a specific professional or sports activity. It can also be defined as a type of general training of a specialist (professional) or an athlete (for example, the physical training of a gymnast). Physical development is the process of changing the forms and functions of the body under the influence of natural conditions (food, work, life) or the purposeful use of special physical exercises. Physical development is also the result of the impact of these means and processes, which can be measured at any time (the size of the body and its parts, indicators of various qualities, the functionality of the organs and systems of the body). Physical exercises are movements or actions used to develop physical qualities, internal organs and systems of motor skills. This is a means of physical improvement, transformation of a person, his biological, mental, intellectual, emotional and social essence. It is also a method of human physical development. Physical exercises are the main means of all types of physical culture. Physical perfection is a historically determined level of health and comprehensive development of physical abilities, functional state and mental qualities of people, corresponding to the requirements of human activity in certain conditions of production, military affairs and in other areas of society, providing a high degree of human performance for many years. Specific signs and indicators of physical perfection are determined by the real needs and conditions of society at each historical stage and therefore change as society develops. Physical and functional fitness is the result of physical training achieved in mastering motor skills and in developing physical qualities with a simultaneous increase in the physiological reserves of the body, due to an increase in the level of activity of its functional systems: cardiovascular, respiratory, nervous, endocrine, digestive, excretory, etc. Psychophysical preparedness - is carried out in the educational and training process by means of a versatile influence on mental functions, ensuring their activity, correction and stability. For example, such mental qualities as courage, determination, perseverance in achieving goals, the ability to adapt to dramatically changing environmental and social conditions are improved. In direct proportion to the level of physical and functional readiness, stability of attention, perception, memory, ability to logical thinking and analysis are also manifested. Physical activity is one of the essential components of a healthy lifestyle. It consists in the systematic, age-appropriate, gender, state of health and interests, the use of a variety of motor actions, including physical education and sports to ensure the vital activity of the human body. The professional orientation of physical education is the use of the means of physical culture and sports to prepare for high-quality work with the help of a certain profiling of physical education, taking into account the characteristics of the chosen profession, which contributes to ensuring the high performance of a specialist.

3. Purpose, tasks and forms of organization of physical education.

The goal of physical education in a higher educational institution is the formation of a student's physical culture as a systemic quality of a person, an integral component of the general culture of a future specialist, able to implement it in educational, social and professional activities and in the family. The course of physical culture provides for the solution of the following tasks: the inclusion of students in real physical culture and sports practice for the creative development of the values ​​of physical culture, its active use in the comprehensive development of the individual; promoting the versatile development of the body, maintaining and strengthening health, increasing the level of general physical fitness, developing professionally important physical qualities and psychomotor abilities of future specialists; mastery of a systematically ordered complex of knowledge, covering philosophical, social, natural-science and psychological-pedagogical topics, closely related to the theoretical, methodological and organizational foundations of physical culture; formation of students' need for physical self-improvement and maintaining a high level of health through the conscious use of all organizational and methodological forms of physical culture and sports activities; formation of skills of independent organization of leisure using the means of physical culture and sports; mastering the basics of family physical education, everyday physical culture. Physical education in higher educational institutions is carried out throughout the entire period of theoretical education and is carried out in the following forms. Training sessions: compulsory classes (practical, workshops, consultations, theoretical), which are provided for in the curricula for all specialties; consultative and methodological classes aimed at providing students with methodological and practical assistance in organizing and conducting independent physical education and sports classes; individual classes for students with poor physical fitness or who are lagging behind in mastering the educational material, which are organized according to a special schedule of the department during the academic year, holidays, during the period of industrial practice. Outside of the classroom: physical exercises in the mode of the school day (small forms of self-study in the form of complexes "minutes of cheerfulness"); classes in sections, informal groups and clubs for physical culture interests; independent physical exercises, sports and tourism; mass recreational, physical culture and sports events. The complex use of all forms of physical education should ensure the inclusion of physical culture in the lifestyle of students, the achievement of an optimal level of physical activity. 4. Organization of physical education and sports work in the university. The education of physical qualities is based on a constant desire to do beyond what is possible for oneself, to surprise others with one's capabilities. But for this, from the time of birth, you must constantly and regularly follow the rules of proper physical education. The main stage in the education of these qualities is the educational period in a person's life (7-25 years), during which the necessary educational material is consolidated for its further application in life (highly productive labor). 4.1. Organization and management of physical education. The purpose of physical education in universities is to promote the training of harmoniously developed, highly qualified specialists. In the process of studying at a university in the course of physical education, the solution of the following tasks is provided: - educating students of high moral, strong-willed and physical qualities, readiness for highly productive work; - Preserving and strengthening the health of students, promoting the correct formation and comprehensive development of the body, maintaining high performance throughout the entire period of study; - comprehensive physical training of students; - professionally applied physical training of students, taking into account the peculiarities of their future work; - acquisition by students of the necessary knowledge on the basics of the theory, methodology and organization of physical education and sports training, preparation for work as public instructors, coaches and judges; - improvement of sportsmanship of students-athletes; - educating students of the belief in the need to regularly engage in physical culture and sports. The learning process is organized depending on the state of health, the level of physical development and readiness of students, their sports qualifications, as well as taking into account the conditions and nature of the work of their future professional activity. One of the main tasks of higher educational institutions is the physical training of students. In a higher educational institution, the general management of physical education and mass sports work among students, as well as the organization of monitoring their health status, are entrusted to the rector, and their specific implementation is carried out by administrative departments and public organizations of the university. The direct responsibility for setting up and conducting the educational process in the physical education of students in accordance with the curriculum and the state program is assigned to the department of physical education of the university. Mass recreational, physical culture and sports work is carried out by the sports club together with the department and public organizations. Medical examination and monitoring of the state of health of students during the academic year is carried out by a polyclinic or health center of the university. 4.2. Forms of physical education of students. Physical education at the university is carried out throughout the entire period of students' education and is carried out in various forms that are interconnected, complement each other and represent a single process of students' physical education. Classes are the main form of physical education in higher educational institutions. They are planned in the curricula for all specialties, and their implementation is provided by teachers of physical education departments. Self-study contributes to a better assimilation of educational material, allows you to increase the total time of physical exercises, accelerates the process of physical improvement, is one of the ways to introduce physical culture and sports into the life and leisure of students. Together with training sessions, properly organized independent sessions provide optimal continuity and effectiveness of physical education. These classes can be held outside of school hours on the instructions of teachers or in sections. Physical exercises in the daily routine are aimed at strengthening the health of increasing mental and physical performance, improving the conditions of educational work, life and rest of students, increasing the time budget for physical education. Mass health-improving, physical culture and sports events are aimed at the wide involvement of student youth in regular physical education and sports, at strengthening health, improving the physical and sports fitness of students. They are organized in their free time from studies, on weekends and holidays, in health-improving and sports camps, during training practices, camp gatherings, in student construction teams. These events are held by the sports club of the university on the basis of a broad initiative and amateur performance of students, with the methodological guidance of the departments of physical education and the active participation of the trade union organization of the university. 4.3. Software construction of the course of physical education. The content of the course of physical education is regulated by the state curriculum for universities "Physical Education". The educational material of the program provides for solving the problems of physical education of students and consists of theoretical and practical sections. The content of the theoretical section of the program involves the mastery of knowledge by students on the basics of the theory and methodology of physical education. Theoretical knowledge is communicated in the form of lectures, systematic conversations, in practical classes, as well as through self-study of educational and special literature by students. The lecture course in the amount of 26 hours is designed for four years of study and consists of 11 topics. The first 6 topics in the amount of 16 hours are read in the first year, 3 topics in the amount of 6 hours - in the second, and one topic in the amount of 2 hours in the third and fourth courses. The practical section of the program contains educational material for all educational departments, which is aimed at solving specific problems of students' physical training. The content of the classes of all educational departments includes sections: gymnastics, athletics, swimming, skiing (for snowless areas - forced march or cycling), tourism, sports games, shooting. The content of practical classes of all departments also includes material on professionally applied physical training, which is determined by each university in relation to major specialties. In addition to the teaching material for all departments, the program includes material for the special education department and sports material for the sports development department. The program determines the features of training in each educational department, taking into account the direction of their work. 4.4. Organization and content of the educational process in educational departments. The main principle in determining the content of work in different educational departments is a differentiated approach to the educational process. Its essence lies in the fact that educational material is formed for each educational department, taking into account gender, level of physical development, physical and sports and technical readiness of students. The educational process in the departments is carried out in accordance with the scientific and methodological foundations of physical education. The program material for the academic year is distributed taking into account climatic conditions and the educational and sports base. Classes are organized in cycles, each of which, in its content, should be preparatory to the next cycle. To conduct practical classes in physical education at each course, three educational departments are created: preparatory, sports improvement and special. Each department has features of acquisition of specific tasks. The basis for solving these problems is the system of organizational forms and teaching methods. This system combines the traditional methodological principles and techniques of physical training with the latest methods of organizing the transfer and assimilation of material, provides for a clear regulation of the ratio of the volume and intensity of physical activity, the sequence of training, the alternation of various types and forms of educational work. The first criterion for the distribution of students to academic departments is the results of their medical examination, which is carried out in each course at the beginning of the academic year. After passing the examination, the doctor determines the state of health, the physical development of each student and distributes it to one of the medical groups: basic, preparatory or special. The second criterion is the level of physical and sports and technical readiness, which is determined at the first lessons after checking the state of physical and sports and technical readiness according to control exercises and standards of the program for physical education. As a result of a medical examination and control checks of physical and sports and technical readiness, students assigned to the main and preparatory medical groups according to their state of health, level of physical development and readiness are enrolled in the preparatory educational department. The distribution by study groups of this department is carried out taking into account gender and level of physical fitness. The size of each study group in this department should be 12-15 people. In the preparatory educational department, the educational process is aimed at the versatile physical training of students and at developing their interest in sports. Students of the preparatory medical group study separately from the students of the main medical group. In the methodology of conducting classes in these groups, it is very important to take into account the principle of gradualness in increasing the requirements for mastering motor skills and abilities, developing physical qualities and dosing physical loads. The content of practical classes in this department consists of program material that is mandatory for all educational departments, professional and applied physical training, as well as various means aimed at mastering sports skills and instilling students' interest in sports. Theoretical classes are aimed at acquiring knowledge by students on the basics of theory, methodology and organization, the formation of students' consciousness and conviction in the need to regularly engage in physical culture and sports. Educational groups of the department of sports improvement. They enroll students of the main medical group who have completed the control exercises and standards necessary for enrollment in the appropriate group of the department of sports improvement. Students assigned to a special medical group according to the data of a medical examination are enrolled in a special educational department. The study groups of this department are completed taking into account the gender, the nature of the disease and the functional capabilities of the students' organism. The size of the study group is from 8 to 15 people per teacher. The educational process in physical education in a special educational department is mainly aimed at: strengthening health, hardening the body, increasing the level of physical performance; possible elimination of functional deviations in physical development; elimination of residual effects after past illnesses; acquisition of professional and applied skills necessary and acceptable for students. Classes for students enrolled in this department are mandatory and are held for the entire period of study at the university in the amount of 4 hours a week. The program of the course of this department includes theory, practical program material, mandatory for all educational departments, professional and applied physical training, as well as special means for eliminating deviations in health and physical development. In theoretical classes, special attention is paid to the issues of medical control, self-control and methods of physical education, taking into account deviations in the state of health of students. General and professional-applied physical training are carried out taking into account the functional capabilities of students. The main thing in this training is mastering the technique of applied exercises, eliminating the functional insufficiency of organs and systems, and increasing the body's working capacity. Of great importance in the training sessions of this department is the implementation of the principles of systematicity, accessibility and individualization, a strict dosage of the load and its gradual increase. Despite the health-improving and restorative orientation of classes in a special department, they should not be limited to therapeutic purposes only. Teachers should strive to ensure that the students of this department acquire sufficient versatile and special physical fitness, improve their physical development and, as a result, be transferred to the preparatory educational department. Educational groups of all educational departments are assigned to teachers of physical education for the entire period of study. If the students of the special and preparatory educational departments have improved their health, physical development and preparedness during the training sessions, then they are transferred to the next medical group or educational department on the basis of the doctor’s opinion and the decision of the department at the end of the academic year (or semester). If as a result of illness or other objective reasons there is a deterioration in the state of health, then students are transferred to a special medical group at any time of the academic year. 4.5. Test requirements and responsibilities of students. The program provides for the delivery of physical education tests by students. The test is carried out in the form of an interview of the teacher with each student. During the interview, the degree of mastery of the theoretical program material by the student is determined. Students who have fully completed the practical section of the curriculum, i.е. who completed all the planned practical control exercises and standards. Control exercises and standards for assessing the physical fitness of students are performed only in the conditions of sports competitions. The terms and procedure for fulfilling the control requirements, exercises and standards are determined by the educational department of the university together with the Department of Physical Education for the entire academic year and are brought to the attention of students. Students who regularly attended training sessions and received the necessary training are allowed to fulfill the test requirements, exercises and standards. A mark on the completion of the physical education test is entered in the student's record book at the end of each semester. In the process of passing the course of physical education, each student must: - systematically attend physical education classes (theoretical and practical) on the days and hours provided for by the curriculum; - improve their physical fitness and fulfill the requirements and norms and improve sportsmanship; - perform control exercises and standards, pass physical education tests on time; - observe a rational mode of study, rest and nutrition; - regularly engage in hygienic gymnastics, independently engage in physical exercises and sports, using the advice of a teacher; - actively participate in mass health-improving, physical culture and sports events in the study group, on the course, faculty, university; - to undergo a medical examination in a timely manner, to exercise self-control over the state of health, physical development, physical and sports training; - to have a neatly fitted sports suit and sports shoes appropriate for the type of activity. Age education consists not only of training and developing them in the "educational" period of life (7-25 years), but also in the subsequent period (for people of middle and old age), which is the second stage in a person's life in the education of physical qualities. 4.6. Physiological bases of health training. The system of physical exercises aimed at increasing the functional state to the required level (100% DMPK and above) is called health-improving or physical training (abroad - conditioning training). The primary task of health training is to increase the level of physical condition to safe values ​​that guarantee stable health. The most important goal of training for middle-aged and elderly people is the prevention of cardiovascular diseases, which are the main cause of disability and mortality in modern society. In addition, it is necessary to take into account age-related physiological changes in the body in the process of involution. All this determines the specifics of health-improving physical culture and requires an appropriate selection of training loads, methods and means of training. In health-improving training (as well as in sports), the following main components of the load are distinguished, which determine its effectiveness: type of load, load value, duration (volume) and intensity, frequency of classes (number of times a week), duration of rest intervals between classes. Topic 2 Socio-biological foundations of physical culture. Biomedical and pedagogical sciences deal with man as a being not only biological, but also social. Sociality is the specific essence of a person, which does not abolish his biological substance, because the biological principle of a person is a necessary condition for the formation and manifestation of a social lifestyle. Meanwhile, they make history, change the living and inanimate world, create and destroy, set world and Olympic records not by organisms, but by people, human personalities. Thus, the social and biological foundations of physical culture are the principles of the interaction of social and biological patterns in the process of mastering the values ​​of physical culture by a person. The natural science foundations of physical culture are a complex of biomedical sciences (anatomy, physiology, biology, biochemistry, hygiene, etc.). Anatomy and physiology are the most important biological sciences about the structure and functions of the human body. Man obeys the biological laws inherent in all living beings. However, it differs from representatives of the animal world not only in structure, but in developed thinking, intellect, speech, features of social and living conditions and social relationships. Labor and the influence of the social environment in the process of human development have influenced the biological characteristics of the organism of modern man and his environment. The study of human organs and interfunctional systems is based on the principle of integrity and unity of the organism with the external natural and social environment. The body is a well-coordinated single self-regulating and self-developing biological system, the functional activity of which is determined by the interaction of mental, motor and vegetative reactions to environmental influences, which can be both beneficial and detrimental to health. A distinctive feature of a person is a conscious and active influence on external natural and social conditions that determine the state of people's health, their performance, life expectancy and fertility (reproductivity). Without knowledge about the structure of the human body, about the patterns of functioning of individual organs and systems of the body, about the features of the flow of complex processes of its vital activity, it is impossible to organize the process of forming a healthy lifestyle and physical training of the population, including young students. Achievements of biomedical sciences underlie the pedagogical principles and methods of the educational and training process, the theory and methodology of physical education and sports training. 1. The body as a single self-developing and self-regulating biological system. The development of the organism is carried out in all periods of its life - from the moment of conception to the end of life. This development is called individual, or development in ontogeny. In this case, two periods are distinguished: intrauterine (from the moment of conception to birth) and extrauterine (after birth). Each born person inherits from his parents congenital, genetically determined traits and characteristics that largely determine individual development in the process of his later life. Once after birth, figuratively speaking, in an autonomous mode, the child grows rapidly, the mass, length and surface area of ​​his body increase. Human growth continues until about 20 years of age. Moreover, in girls, the greatest intensity of growth is observed in the period from 10 to 13, and in boys from 12 to 16 years. An increase in body weight occurs almost in parallel with an increase in its length and stabilizes by 20-25 years. It should be noted that over the past 100 - 150 years in a number of countries there has been an early morphofunctional development of the body in children and adolescents. This phenomenon is called acceleration (lat. acce1era - acceleration), it is associated not only with the acceleration of growth and development of the body in general, but also with the earlier onset of puberty, accelerated development of sensory (lat. vepre - feeling), motor coordination and mental functions . Therefore, the boundaries between age periods are rather arbitrary and this is due to significant individual differences, in which the "physiological" age and "passport" age do not always coincide. As a rule, adolescence (16 - 21 years) is associated with a period of maturation, when all organs, their systems and apparatus reach their morphological and functional maturity. Mature age (~2 - 60 years) is characterized by minor changes in body structure, and the functionality of this rather long period of life is largely determined by the characteristics of lifestyle, nutrition, physical activity. The elderly (61 - 74 years) and senile (75 years and more) are characterized by physiological processes of restructuring, a decrease in the active capabilities of the body and its systems - immune, nervous, circulatory, etc. A healthy lifestyle, active motor activity in the process of life significantly slow down the aging process . The vital activity of the organism is based on the process of automatic maintenance of vital factors at the required level, any deviation from which leads to the immediate mobilization of mechanisms that restore this level (homeostasis). Homeostasis is a set of reactions that ensure the maintenance or restoration of a relatively dynamic constancy of the internal environment and some physiological functions of the human body (blood circulation, metabolism, thermoregulation, etc.). This process is provided by a complex system of coordinated adaptive mechanisms aimed at eliminating or limiting factors that affect the body both from the external and from the internal environment. They allow you to maintain the constancy of the composition, physico-chemical and biological properties of the internal environment, despite changes in the external world and physiological changes that occur during the life of the organism. In the normal state, fluctuations in physiological and biochemical constants occur within narrow homeostatic boundaries, and the cells of the body live in a relatively constant environment, as they are washed by blood, lymph and tissue fluid. The constancy of the physico-chemical composition is maintained due to the self-regulation of metabolism, blood circulation, digestion, respiration, excretion and other physiological processes. The body is a complex biological system. All his organs are interconnected and interact. Violation of the activity of one organ leads to disruption of the activity of others. A huge number of cells, each of which performs its own functions inherent only to it in the overall structural and functional system of the body, are supplied with nutrients and the necessary amount of oxygen in order to carry out the vital processes of energy generation, excretion of decay products, various biochemical reactions of life, etc. .d. These processes occur due to regulatory mechanisms that operate through the nervous, circulatory, respiratory, endocrine and other systems of the body. 2. The external environment and its impact on the body and human life. A person is affected by various environmental factors. When studying the diverse types of its activities, one cannot do without taking into account the influence of natural factors (barometric pressure, gas composition and air humidity, ambient temperature, solar radiation - the so-called physical environment), biological factors of the plant and animal environment, as well as factors of the social environment. with the results of everyday, economic, industrial and creative human activities. From the external environment, the body receives substances necessary for its life and development, as well as irritants (beneficial and harmful), which violate the constancy of the internal environment. The organism, through the interaction of functional systems, strives in every possible way to maintain the necessary constancy of its internal environment. The activity of all organs and their systems in the whole organism is characterized by certain indicators that have certain ranges of fluctuations. Some constants are stable and rather rigid (for example, blood pH is 7.36 - 7.40, body temperature is in the range of 35 - 42), others normally differ in significant fluctuations (for example, stroke volume of the heart - the amount of blood ejected in one contraction - 50 - 200 cm). Lower vertebrates, in which the regulation of indicators characterizing the state of the internal environment is imperfect, are at the mercy of environmental factors. For example, a frog, not possessing a mechanism that regulates the constancy of body temperature, duplicates the temperature of the external environment so much that in winter all life processes are slowed down in it, and in summer, being far from water, it dries up and dies. In the process of phylogenetic development, higher animals, including humans, sort of placed themselves in a greenhouse, creating their own stable internal environment and thereby ensuring relative independence from the external environment. Natural and socio-biological logical factors affecting the human body are inextricably linked with environmental issues. Ecology (Greek, oikos - house, dwelling, homeland + logos - concept, teaching) is both a field of knowledge, and a part of biology, and an academic discipline, and a complex science. Ecology considers the relationship of organisms with each other and with the inanimate components of nature: the Earth (its biosphere). Human ecology studies the patterns of human interaction with nature, the problems of maintaining and strengthening health. Man depends on the conditions of his environment in the same way that nature depends on man. Meanwhile, the impact of production activities on the environment (pollution of the atmosphere, soil, water bodies with production waste, deforestation, increased radiation as a result of accidents and violations of technology) threatens the existence of man himself. For example, in large cities, the natural habitat is significantly deteriorating, the rhythm of life, the psycho-emotional situation of work, life, rest are disturbed, the climate is changing. In cities, the intensity of solar radiation is 15–20% lower than in the surrounding area, but the average annual temperature is 1–20% higher, daily and seasonal fluctuations are less significant, atmospheric pressure and polluted air are lower. All these changes have an extremely adverse effect on the physical and mental health of a person. About 80 diseases of modern man are the result of the deterioration of the ecological situation on the planet. Environmental problems are directly related to the process of organizing and conducting systematic physical exercises and sports, as well as to the conditions in which they occur. 3. Means of physical culture, providing resistance to mental and physical performance. The main means of physical culture is physical exercises. There is a physiological classification of exercises, in which all the diverse muscular activity is combined into separate groups of exercises according to physiological characteristics. The body's resistance to adverse factors depends on: congenital and acquired properties. It is very mobile and amenable to training, both by means of muscle loads and various external influences (temperature fluctuations, lack or excess of oxygen, carbon dioxide). It was noted, for example, that physical training by improving physiological mechanisms increases resistance to overheating, hypothermia, hypoxia, the action of certain toxic substances, reduces morbidity and increases efficiency. Trained skiers, when their body is cooled to 35C, maintain high performance. If untrained people are not able to perform work when their temperature rises to 37-38C, then trained people successfully cope with the load even when their body temperature reaches 39C or more. In people who systematically and actively engage in physical exercises, mental, mental and emotional stability increases when performing strenuous mental or physical activities. Among the main physical or motor) qualities that provide a high level of physical performance of a person include strength, speed and endurance, which manifest themselves in certain proportions depending on the conditions for performing a particular motor activity, its nature, specifics, duration, power and intensity. To these physical qualities, flexibility and dexterity should be added, which largely determine the success of certain types of physical exercises. The variety and specificity of the impact of exercises on the human body can be understood by familiarizing yourself with the physiological classification of physical exercises (from the point of view of sports physiologists). It is based on certain physiological classification features that are inherent in all types of muscle activity included in a particular group. So, according to the nature of muscle contractions, the work of muscles can be static or dynamic. The activity of the muscles in the conditions of maintaining a stationary position of the body or its links, as well as the exercise of the muscles while holding any load without moving it, is characterized as static work (static effort). Static efforts are characterized by maintaining a variety of body postures, and muscle efforts during dynamic work are associated with movements of the body or its links in space. A significant group of physical exercises is performed in strictly constant (standard) conditions both in training and in competitions; motor acts are performed in a certain sequence. Within the framework of a certain standard of movements and conditions for their implementation, the performance of specific movements is improved with the manifestation of strength, speed, endurance, high coordination during their implementation. There is also a large group of physical exercises, the peculiarity of which is non-standard, inconstancy of the conditions for their implementation, in a changing situation that requires an instant motor reaction (martial arts, sports games). Two large groups of physical exercises associated with standard or non-standard movements, in turn, are divided into exercises (movements) of a cyclic nature (walking, running, swimming, rowing, skating, skiing, cycling, etc.) and acyclic exercises nature (exercises without the obligatory continuous repetition of certain cycles that have a clearly defined beginning and end of movement: jumping, throwing, gymnastic and acrobatic elements, weight lifting). The common thing for movements of a cyclic nature is that they all represent the work of constant and: variable power with different durations. The diverse nature of movements does not always allow one to accurately determine the power of the work performed (i.e., the amount of work per unit time associated with the strength of muscle contractions, their frequency and amplitude), in such cases the term "intensity" is used. The maximum duration of work depends on its power, intensity and volume, and the nature of the work is associated with the process of fatigue in the body. If the power of work is great, then its duration is short due to the rapidly onset of fatigue, and vice versa. During the work of a cyclic nature, sports physiologists distinguish a zone of maximum power (the duration of work does not exceed 20–30 s, and fatigue and a decrease in working capacity for the most part occur after 10–15 s); submaximal (from 20 - 30 to: 3 - 5 s); large (from 3 - 5 to 30 - 50 minutes) and moderate (duration 50 minutes or more). Features of the functional shifts of the body when performing various types of cyclic work in different power zones: determines the sports result. So, for example, the main characteristic feature of work in the zone of maximum power is that the activity of the muscles proceeds in oxygen-free (anaerobic) conditions. The power of the work is so great that the body is not able to ensure its completion due to oxygen (aerobic) processes. If such power were achieved due to oxygen reactions, then the circulatory and respiratory organs would have to ensure the delivery of more than 40 liters of oxygen per minute to the muscles. But even in a highly skilled athlete, with a complete increase in the function of respiration and blood circulation, oxygen consumption can only approach: to the indicated figure. During the first 10–20 s of work, oxygen consumption in terms of 1 min reaches only 1–2 liters. Therefore, the work of maximum power is performed "in debt", which is eliminated after the end of muscle activity. The processes of respiration and circulation during maximum power work do not have time to increase to a level that provides the necessary amount of oxygen to give energy to working muscles. During sprinting, only a few shallow breaths are taken, and sometimes such a run is performed with a complete breath hold. At the same time, the afferent and efferent parts of the nervous system function with maximum tension, causing fairly rapid fatigue of the cells of the central nervous system. The reason for the fatigue of the muscles themselves is associated with a significant accumulation of anaerobic metabolic products and the depletion of energy substances in them. The main mass of energy released during maximum power operation is formed due to the decay energy of ATP and CF. The oxygen debt liquidated during the recovery period after the work performed is used for the oxidative resynthesis (reduction) of these substances. A decrease in power and an increase in the duration of work is due to the fact that, in addition to anaerobic reactions of energy supply to muscle activity, processes of aerobic energy formation are also unfolding. This increases (up to complete satisfaction of the need) the supply of oxygen to the working muscles. Thus, when performing work in a zone of relatively moderate power (running for long and extra long distances), the level of oxygen consumption can reach approximately 85% of the maximum possible. At the same time, part of the consumed oxygen is used for the oxidative resynthesis of ATP, CF, and carbohydrates. With prolonged (sometimes many hours) work of moderate power, the carbohydrate reserves of the body (glycogen) are significantly reduced, which leads to a decrease in blood glucose, adversely affecting the activity of nerve centers, muscles and other working organs. To replenish the spent carbohydrate reserves of the body during long runs and swims, special nutrition is provided with solutions of sugar, glucose, juices. Acyclic movements do not have a continuous repetition of cycles and are stereotypically the following phases of movements with a clear end. To fulfill them, it is necessary to show strength, speed, high coordination of movements (movements of a power and speed-strength nature). The success of these exercises is associated with the manifestation of either maximum strength, or speed, or a combination of both and depends on the required level of functional readiness of the body systems as a whole. The means of physical culture include not only physical exercises, but also the healing forces of nature (the sun, air and water), hygienic factors (mode of work, sleep, nutrition, sanitary and hygienic conditions). The use of healing forces, nature helps to strengthen and activate the body's defenses, stimulates metabolism and the activity of physiological systems and individual organs. To increase the level of physical and leafy working capacity, it is necessary to be in the fresh air, give up bad habits, exercise physical activity, and harden. Systematic physical exercises in conditions of intense educational activity relieve neuropsychic stress, and systematic muscular activity increases the mental, mental and emotional stability of the body during intense educational work. The role of exercises and functional indicators of the body's fitness at rest, when performing standard and extremely intense work. The formation and improvement of various morphophysiological functions and the body as a whole depend on their ability for further development, which has a largely genetic (innate) basis and is especially important for achieving both optimal and maximum indicators of physical and mental performance. At the same time, one should be aware that the ability to perform physical work can increase many times, but up to certain limits, while mental activity has virtually no restrictions in its development. Each organism has certain reserve capabilities. Systematic muscular activity allows, by improving physiological functions, to mobilize those reserves, the existence of which many are not even aware of. Moreover, an organism adapted to loads has much larger reserves, can use them more economically and fully. So, as a result of targeted systematic physical exercises, the volume of the heart can increase by 2–3 times, pulmonary ventilation by 20–30 times, the maximum oxygen consumption increases by an order of magnitude, and resistance to hypoxia increases significantly. An organism with higher morphological and functional indicators of physiological systems and organs has an increased ability to perform more significant physical activity in terms of power, volume, intensity and duration. Features of the morphofunctional state of different body systems, formed as a result of motor activity, are called physiological indicators of fitness. They are studied in a person in a state of relative rest, when performing standard loads and loads of various capacities, including extreme ones. Some physiological indicators are less variable, others are more and depend on the motor specialization and individual characteristics of each student. The main means of physical culture in the process of motor training is physical exercises. Many textbooks of physiology provide evidence that the process of exercise became the subject of scientific research under the influence of the evolutionary teachings of J. Lamarck and C. Darwin only in the "1" century. In 1809, Lamarck published a material where he noted that animals with a nervous system develop organs that exercise, and organs that do not exercise weaken and decrease. The merit of P.F. Lesgaft, a famous anatomist and domestic public figure of the 19th - early 20th century, was that he showed a specific morphological restructuring of the body and individual human organs in the process of exercise and training. Famous Russian physiologists I.M. Sechenov and I.P. Pavlov showed the role of the central nervous system in the development of fitness at all stages of exercise in the formation of adaptive processes in the body. In the future, many researchers proved that the exercise causes a deep restructuring in all organs and systems of the human body. The essence of the exercise (and, consequently, training) is physiological, biochemical, morphological changes that occur under the influence of repetitive work or other types of activity and with a changing load and reflect the unity of consumption and restoration of functional and structural resources in the body. In the course of training, the development of the body's working capacity has different dynamics, but it characterizes the changes that occur in the body during the exercise, and reflects both the hereditary qualities of the body and. methods of their development and improvement. Thus, the effectiveness of the exercise, which is expressed in the form of a result (achievement of health, success in mental, sports and other activities), can have different paths and dynamics along the entire path of the training process. An important task of the exercise is to maintain health and performance at an optimal level by activating recovery processes. During the exercise, the higher nervous activity, the functions of the central nervous, neuromuscular, cardiovascular, respiratory, excretory and other systems, metabolism and energy, as well as the systems of their neurohumoral regulation are improved. So, the indicators of fitness at rest include: 1) changes in the state of the central nervous system, an increase in the mobility of nervous processes, a shortening of the latent period of motor reactions; 2) changes in the musculoskeletal system (increased mass and increased volume of skeletal muscles, muscle hypertrophy, accompanied by an improvement in their blood supply, positive biochemical changes, increased excitability and lability of the neuromuscular system); 3) changes in the function of the respiratory organs (the respiratory rate in trained people at rest is less than in untrained people); blood circulation (heart rate at rest is also less than that of untrained people); blood composition, etc. Function economization. A trained organism expends while at rest; less energy than untrained. As studies of basal metabolism have shown, at rest, in the morning, on an empty stomach, on days that were not preceded by days of competition and intensive training, the total energy consumption of a trained organism is lower than that of an untrained one by 10% and even 15%. The decrease in energy costs during training is associated with a corresponding decrease in the amount of oxygen consumed and ventilation of the lungs. All this is partly due to the fact that trained individuals are better at relaxing their muscles than untrained ones. Additional muscle tension is always associated with additional energy costs. In addition, in the trained, a slightly lower excitability of the nervous system is noted at rest compared to the untrained. Along with this, they have a good balance of the processes of excitation and inhibition. All these changes indicate that the trained organism spends energy very economically at rest, in the process of deep rest, its functions are reorganized, and energy is accumulated for the upcoming intense activity. Slow work of the respiratory and circulatory organs. It has already been noted above that at rest, the trained ventilation of the lungs is less than that of the untrained; This is due to the low frequency of respiratory movements. The depth of individual breaths changes slightly, and sometimes even slightly increases. A similar trend is observed in the work of the heart. The relatively low level of minute volume of blood at rest in the trained compared to the untrained is due to the low heart rate. A rare pulse (bradycardia) is one of the main physiological companions of fitness. Athletes who specialize in stayer distances have a particularly low resting heart rate - 40 beats / min or less. It is almost never seen in non-athletes. For them, the most typical pulse rate is about 70 beats / min. Training leaves a deep imprint on the body, causing both morphological, physiological and biochemical changes in it. All of them are aimed at ensuring high activity of the body during the performance of work. Reactions to standard (testing) loads in trained individuals are characterized by the following features: 1) all performance indicators of functional systems at the beginning of work (during the period of working in) are higher than those of untrained; 2) in the process of work, the level of physiological changes is less high; 3) the recovery period is significantly shorter. At the same work, trained athletes expend less energy than untrained ones. The former have a smaller oxygen demand, a smaller oxygen debt, but a relatively large proportion of oxygen is consumed during work. Consequently, the same work occurs in trained people with a greater share of aerobic processes, and in untrained people - anaerobic ones. At the same time, during the same work, the trained people have lower indicators of oxygen consumption, lung ventilation, and respiratory rate than the untrained ones. Similar changes are observed in the activity of the cardiovascular system. Minute volume of blood, heart rate, systolic blood pressure increase during standard work to a lesser extent in more trained. Changes in the chemistry of blood and urine, caused by standard work, are usually less pronounced in more trained than in less trained. In the former, work causes less heating of the body and perspiration than in the latter. Differences in the performance of the muscles themselves are characteristic. Electromyographic studies have revealed that the electrical activity of muscles in trained people is not increased as much as in untrained people, it is shorter, it is concentrated at the moment of greatest effort, decreasing to zero during periods of relaxation. Higher rates of excitability of muscles and the nervous system, inadequate changes in the functions of various analyzers are especially pronounced in less trained. The results of all these studies lead to two important conclusions regarding the effect of training. The first is that a trained organism performs standard work more economically than an untrained one. Training causes such adaptive changes in the body that cause economization of all physiological functions. The violent reaction of the body to work in an untrained person is manifested in the wasteful expenditure of strength and energy, the excessive functioning of various physiological systems, and their low mutual adjustment. In the process of training, the body acquires the ability to respond to the same work more moderately, its physiological systems begin to act in a more coordinated, coordinated manner, forces are spent more economically. The second conclusion is that the same work becomes less tiring as fitness develops. For the untrained, standard work may be relatively difficult, performed with the intensity of hard work, and cause fatigue, while for the trained, the same load will be relatively easy, require less effort and not cause much fatigue. These two interrelated results of training—increasing economy and decreasing fatigue—reflect its physiological significance to the body. The phenomenon of economization was revealed, as was shown above, already in the study of an organism in a state of rest. Research during work also made it possible to see those physiological processes that cause favorable reactions of the body to work as a result of training, reduce the degree of difficulty and fatigue of work. The recovery process after standard work for trained people ends earlier than for untrained people. The course of the recovery curve of any function immediately after work in trained people is characterized by a steeper decline, while in untrained people it is more gentle. Manifestations of fitness during extremely stressful work. The load performed in training and competitions is not standard. At competitions, everyone strives to achieve the highest possible intensity of work for him. Physiological studies carried out when working at the limit of the body's functional capabilities can give an idea of ​​its physiological capabilities. Three research options are used in this work. The first option is to register physiological changes during the performance of a sports exercise in competition conditions or close to them. Physiological functions are recorded during this work, or immediately after it, or throughout the subsequent recovery period. The second option is a laboratory work in the form of running on the spot, or work on a bicycle ergometer, or running on a treadmill. The subject performs work, gradually increasing its power in order to maximize the mobilization of all body functions that provide maximum work. By the end of this amplification, the subject is already working to the fullest extent of his abilities. At this time, the necessary physiological measurements are made, which characterize the maximum mobilization of the physiological capabilities of the athlete's orgasm. The third option is that the subject does work that is strictly standard in terms of power. However, the duration of the photo is not limited. It is performed as long as the subject can maintain a given power (a given number of revolutions of the pedals, the pace of running at a certain height of the hip lift, the speed of running or swimming behind the leader). Work stops at the moment when its power or speed of movement begins to inevitably fall and the subject, even with all the exertion of his forces, is forced to refuse to continue to work under these conditions. In other words, in order to characterize fitness, the performance of work "to failure" is studied. The results of studies in the case of the athlete's maximum work differ sharply from those obtained in the study of a standard bot. In the case of extreme work, the opposite was noted: in the trained in many physiological indicators there were large shifts, in the untrained. This is expressed in the fact that a trained person expends more energy during maximum work than an untrained one, and is explained by the fact that the work itself produced by a trained person exceeds the amount of work that an untrained person can perform. Economization is manifested in a slightly lower energy consumption per unit of work, however, the entire amount of work for a trained person at maximum work is so large that the total amount of energy expended is very large. The predominance of energy consumption among trained people is especially noticeable in cases where the work performed is not difficult. The rotation of the bicycle ergometer pedals is accompanied by almost the same energy consumption for the master of sports and the athlete of the third category. Meanwhile, the differences in the amount of work that a master or a beginner can do on a bicycle ergometer are very large, which determines the differences in the amounts of energy expenditure. Indicators of maximum oxygen consumption are very closely related to the fitness of an athlete. The more trained the athlete, the more oxygen he is able to consume during extreme work. The highest rates (5.5 - 6.5 l/min, or 80 - 90 ml/kg) were registered among representatives of cyclic sports - international class masters, who at the time of the study were in the state of the best sports form. Somewhat lower figures - about 4.5 - 5.5 l / min, or 70 - 80 ml / kg - are noted among less trained masters of sports and some first-class athletes. In athletes of the second, third category, the maximum oxygen consumption reaches approximately 3.5 - 4.5 l / min, or 60 - 70 ml / kg. An indicator below 3 l / min, or 50 ml / kg, characterizes a low level of fitness. Such a close relationship between maximum oxygen consumption and fitness is observed in those sports that place significant demands on the supply of oxygen to the muscles and are characterized by a high level of aerobic reactions. For those who specialize in maximum power work, the relationship between fitness and maximum oxygen consumption is very small, since the relationship between fitness and maximum oxygen debt, which reflects the possible volume of anaerobic processes in the body, is more typical for them. For such athletes (for example, sprinters and middle distance runners), the maximum oxygen debt can reach 25 liters if they are athletes of a very high class. In less trained athletes, the maximum oxygen debt does not exceed 10-15 liters. The high value of the maximum oxygen consumption in highly trained athletes is closely related to the large values ​​of the volume of respiration and blood circulation. The maximum oxygen consumption, equal to 5 - 6 l / min, is accompanied by pulmonary ventilation, reaching 200 l per 1 min, with a respiratory rate exceeding 60 per 1 min, and a depth of each breath equal to more than 3 l. In other words, the maximum oxygen consumption is accompanied by the maximum intensity of pulmonary respiration, which in highly trained athletes reaches significantly higher values ​​than in poorly trained ones. Accordingly, the minute volume of blood reaches the maximum values. In order to transport 5-6 liters of oxygen per minute from the lungs to the muscles, the heart must pump about 35 liters of blood every minute. The heart rate in this case is 180 - 190 per 1 min, and the systolic blood volume can exceed 170 ml. Naturally, such a sharply increasing blood flow rate is accompanied by a high rise in blood pressure, reaching 200 - 250 mm Hg. Art. If the performed limiting work is characterized by a high intensity of anaerobic reactions, then it is accompanied by the accumulation of anaerobic decomposition products. It is greater in trained athletes than in untrained ones. For example, the concentration of lactic acid in the blood during extreme work can reach up to 250-300 mg% in trained athletes. Accordingly, the real biochemical changes in the blood and urine of trained athletes during extreme work are much greater than in untrained ones. A decrease in blood sugar levels, which is one of the main signs of fatigue, is most pronounced during very long work in well-trained athletes. Even with a blood sugar level below 50 mg% of a trained marathon runner is still able to maintain a high pace of running for a long time, while an untrained one with such a low blood sugar content is forced to retire from the race. Significant changes in blood chemistry during work indicate that the central nervous system of a trained organism is resistant to the action of a sharply changed composition of the internal environment. The body of a highly trained athlete has Cherry resistance to the action of fatigue factors, in other words, great endurance. It maintains its efficiency under such conditions under which an untrained organism is forced to stop working. Thus, the functional indicators of fitness during the completion of extremely intense work in cyclic types of motor activity are determined by the power of work. So, from the given data it can be seen that during the operation of submaximal and maximum power, anaerobic processes of energy supply are of the greatest importance, i.e. the ability of the body to adapt to work with a significantly changed composition of the internal environment in the acidic direction. When working with high and moderate power, the main factor of effectiveness is the timely and satisfactory delivery of oxygen to the working tissues. At the same time, the aerobic capacity of the body must be very high. With extremely intense muscular activity, significant changes occur in almost all body systems, and this suggests that the performance of this intense work is associated with the involvement in its implementation of large reserve capacities of the body, with an increase in metabolism and energy. Thus, the body of a person systematically engaged in active motor activity is able to perform work that is more significant in terms of volume and intensity than the body of a person who is not engaged in it. This is due to the systematic activation of the physiological and functional systems of the body, the involvement and increase in their reserve capabilities, a kind of training in the processes of their use and replenishment. Each cell, their totality, organ, organ system, any functional system, as a result of purposeful systematic exercise, increase the indicators of their functional capabilities and reserve capacities, ultimately providing a higher performance of the body due to the same effect of exercise training and mobilization of metabolic processes. 4. Motor function and increasing the level of adaptation and resistance of the human body to various environmental conditions. The development of the motor and vegetative functions of the body in children and their improvement in adults and the elderly is associated with motor activity. The healing value of physical culture is well known. There are a huge number of studies showing the positive effect of exercise on the musculoskeletal system, central nervous system, blood circulation, respiration, excretion, metabolism, thermoregulation, and endocrine organs. Great is the importance of exercise and as a means of treatment. Situations constantly arise in life when a person, being prepared for existence in some conditions, must prepare himself (adapt) for activity in others. At the same time, the problem of adaptation is connected with the fact that physiological and biological issues are compared with the social problems of the development of man and society. Adaptation mechanisms were first described by the Canadian scientist Hans Selye. In his view, adaptation develops under the action of humoral mechanisms. Selye's concept of adaptation has been repeatedly revised from a broader view and analysis of experimental data, including the role of the nervous system in the process of adaptation. The action of factors causing the development of adaptive mechanisms of the body has always been complex. Thus, in the course of evolution, all living organisms adapted to the terrestrial conditions of existence: barometric pressure and gravity, the level of cosmic and thermal radiation, the gas composition of the air, and the surrounding atmosphere. The animal world has also adapted to the change of seasons - the seasons, which include changes in illumination, temperature, humidity, radiation, etc. The change of day and night in a certain way is connected with the restructuring of the body and changes in the biological rhythms of the activity of its functional systems. A person can migrate, find himself in flat or mountainous conditions, in conditions of heat or cold, while he is associated with the peculiarities of nutrition, water supply, various conditions of individual comfort and civilization. All this is connected with the development of additional mechanisms of adaptation, which are quite specific. Depending on the strength of the impact of environmental stimuli, the conditions and functional state of the body, adaptive factors can cause both favorable and unfavorable reactions of the body. Systematic training forms physiological mechanisms that expand the body's capabilities, its readiness for adaptation, which ensures the deployment of adaptive physiological processes in various periods (phases). Well-known sports physiologist, adaptation specialist A.V. Korobkov singled out several such phases: initial, transitional, stable, decapitation and re-adaptation. Readiness for adaptation is understood as such a morphofunctional state of the body, which ensures its successful adaptation to new conditions of existence. For the body's readiness for adaptation and efficiency in its implementation, factors that strengthen the general condition of the body and stimulate its nonspecific resistance (resistance) play a significant role: 1) rational nutrition; 2) reasonable regime; 3) adaptive medications; 4) physical training; 5) hardening. Of the variety of adaptation development factors, a special place is given to physical training. More L.A. Orbeli, a famous Russian physiologist, in developing the exercise theory of J. Lamarck, C. Darwin and other researchers of the 19th century, noted that physical fitness, developing the mechanism of coordination in the nervous system, causes an increase in learning ability, trainability of the nervous system and the body in in general. Topic 3. Fundamentals of a student's healthy lifestyle. Physical culture in ensuring health. Health is an invaluable asset not only for each person, but for the whole society. When meeting, parting with close and dear people, we wish them good and good health, as this is the main condition and guarantee of a full and happy life. Health helps us fulfill our plans, successfully solve the main life tasks, overcome difficulties, and, if necessary, significant overloads. Good health, wisely preserved and strengthened by man himself, ensures him a long and active life. Scientific evidence shows that most people, if they follow the rules of hygiene, have the opportunity to live up to 100 years or more. Unfortunately, many people do not follow the simplest, science-based norms of a healthy lifestyle. Some become victims of inactivity (physical inactivity), which causes premature aging. Others overindulge in food, thereby causing the development of obesity, vascular sclerosis, and in some - diabetes. Still others do not know how to rest, to be distracted from mental and everyday worries, they are always restless, nervous, suffer from insomnia, which ultimately leads to diseases of the internal organs. Some people, succumbing to the addiction to smoking and alcohol, actively shorten their lives. Health is the first and most important human need, which determines his ability to work and ensures the harmonious development of the individual. It is the most important prerequisite for the knowledge of the surrounding world, for self-affirmation and human happiness. An active long life is an important component of the human factor. A healthy lifestyle is a lifestyle based on the principles of morality. It must be rationally organized, active, labor, tempering. Should protect from adverse environmental influences, allow to maintain moral, mental and physical health until old age. Protecting one's own health is the direct responsibility of everyone, a person has no right to shift it to others. After all, it often happens that a person, by the wrong way of life, brings himself to a catastrophic state by the age of 20-30 and only then remembers medicine. No matter how perfect medicine is, it cannot rid us of all diseases. A person is the creator of his own health, he must fight for it. From an early age, it is necessary to lead an active lifestyle, harden, engage in physical education and sports, observe the rules of personal hygiene - in a word, achieve genuine harmony of health in reasonable ways. 1. The concept of "health", its content and criteria. There are many definitions of this concept, the meaning of which is determined by the professional point of view of the authors. According to the definition of the World Health Organization adopted in 1948: "health is a state of physical, mental and social well-being, and not just the absence of diseases and physical defects." From a physiological point of view, the following formulations are decisive: - individual human health - the natural state of the body against the background of the absence of pathological changes, optimal communication with the environment, the consistency of all functions (G. Z. Demchinkova, N. L. Polonsky); - health is a harmonious set of structural and functional data of the body that are adequate to the environment and provide the body with optimal vital activity, as well as full-fledged labor activity; - individual human health is a harmonious unity of all kinds of metabolic processes in the body, which creates conditions for the optimal functioning of all systems and subsystems of the body (A. D. Ado); - health is the process of preserving and developing biological, physiological, psychological functions, working capacity and social activity of a person with the maximum duration of his active life (V.P. Kaznacheev). In general, we can talk about three types of health: physical, mental and moral (social) health. Physical health is the natural state of the body, due to the normal functioning of all its organs and systems. If all organs and systems work well, then the whole human body (self-regulating system) functions and develops correctly. Mental health depends on the state of the brain, it is characterized by the level and quality of thinking, the development of attention and memory, the degree of emotional stability, the development of volitional qualities. Moral health is determined by those moral principles that are the basis of a person's social life, i.e. life in a particular human society. The hallmarks of a person's moral health are, first of all, a conscious attitude to work, mastery of the treasures of culture, an active rejection of mores and habits that are contrary to a normal way of life. A physically and mentally healthy person can be a moral "freak" if he neglects the norms of morality. Therefore, social health is considered the highest measure of human health. A healthy and spiritually developed person is happy - he feels great, gets satisfaction from his work, strives for self-improvement, thus achieving unfading youth of spirit and inner beauty. 2. Functional reserves of the body. The integrity of the human personality is manifested, first of all, in the relationship and interaction of the mental and physical forces of the body. The harmony of the psychophysical forces of the body increases the reserves of health, creates conditions for creative self-expression in various areas of our lives. An active and healthy person retains youth for a long time, continues creative activity, does not allow the “soul to be lazy”. Academician N. M. Amosov proposed to introduce a new medical term "amount of health" to denote a measure of the body's reserves. Let's say that a person in a calm state passes through the lungs 5-9 liters of air per minute. Some highly trained athletes can arbitrarily pass 150 liters of air through their lungs every minute for 10-11 minutes, i.e. exceeding the norm by 30 times. This is the reserve of the body. Let's take a heart and calculate its power. There are minute volumes of the heart: the amount of blood in liters ejected in one minute. Suppose that at rest it gives 4 liters per minute, and with the most energetic physical work - 20 liters. So the reserve is 5 (20:4). Similarly, there are hidden reserves of the kidneys and liver. They are detected using various stress tests. Then from this point of view, health is the amount of reserves in the body, it is the maximum performance of organs while maintaining the qualitative limits of their function. The system of functional reserves of the body can be divided into subsystems: 1. Biochemical reserves (reactions of exchange). 2. Physiological reserves (at the level of cells, organs, organ systems). 3. Mental reserves. Take, for example, the physiological reserves at the cellular level of a sprinter. Excellent result in the 100m run - 10 seconds. Only a few can show it. Can this result be significantly improved? Calculations show that it is possible, but not more than a few tenths of a second. The limit of possibilities here rests on a certain speed of propagation of excitation along the nerves and on the minimum time required for muscle contraction and relaxation. 3. What does health depend on? Human health is the result of a complex interaction of social, environmental and biological factors. It is believed that the contribution of various influences to the state of health is as follows: . heredity - 20%; . environment - 20%; . the level of medical care - 10%; . lifestyle - 50%. In a detailed version, these figures, according to Russian scientists, look like this: . human factor - 25% (physical health - 10%, mental health - 15%); . environmental factor - 25% (exoecology - 10%, endoecology - 15%); . socio-pedagogical factor - 40% (lifestyle: material conditions of work and life - 15%, behavior, mode of life, habits - 25%); . medical factor - 10%.

4. Components of a healthy lifestyle of a student.

A healthy lifestyle includes the following main elements: a rational mode of work and rest, the eradication of bad habits, optimal motor mode, personal hygiene, hardening, rational nutrition, etc. 4. 1. Mode of work and rest. A rational regime of work and rest is a necessary element of a healthy lifestyle for any person. With a correct and strictly observed regimen, a clear and necessary rhythm of the functioning of the body is developed, which creates optimal conditions for work and rest, and thereby promotes health. It is important to always remember: if it is good to “get started”, i.e. if the beginning of the process of mental activity was successful, then usually all subsequent operations proceed continuously, without interruptions and without the need to “switch on” additional impulses. The key to success is planning your time. A student who regularly plans his working day for 10 minutes will be able to save 2 hours a day, as well as more accurately and better cope with important matters. It is necessary to make it a rule to win one hour of time every day. During this hour, no one and nothing can interfere. Thus, the student gets time - perhaps the most important thing for a person - personal time. It can be spent at your own discretion in different ways: additionally for recreation, for self-education, hobbies, or for sudden or emergency cases. The construction of classroom work is greatly facilitated, because. it is regulated by the already drawn up schedule of classes. It is necessary to make it a rule to come to the audience in advance, because. a student entering the classroom after the bell gives the impression of being uncollected, optional, and showing disrespect for the teacher. For evening classes, you need to choose a quiet place - a quiet room (for example, a library, an auditorium, an office, etc.), so that there are no loud conversations and other distractions. Organize such conditions in the dorm room. During classes, it is not recommended to turn on the radio, tape recorder, TV. Doing homework is best to start with the most difficult. It trains and strengthens the will. It does not allow you to put off difficult things from morning to evening, from evening to morning, from today to tomorrow, and generally on the back burner. The light of an electric light bulb should not blind the eyes: it should fall from above or to the left so that the book or notebook is not covered by the shadow from the head. Proper lighting of the workplace reduces the fatigue of the visual centers and contributes to the concentration of attention at work. It is necessary to place a book or notebook at a distance of best vision (25 cm), avoid reading while lying down. A systematic, feasible, and well-organized process of mental labor has an extremely beneficial effect on the nervous system, heart and blood vessels, the musculoskeletal system - on the entire human body. Constant training in the process of labor strengthens our body. The one who works hard and works well throughout his life lives long. On the contrary, idleness leads to muscle weakness, metabolic disorders, obesity and premature decrepitude. The student must correctly alternate work and rest. After classes at the university and lunch, 1.5-2 hours should be spent on rest. Rest after work does not mean a state of complete rest. Only with very great fatigue can we talk about passive rest. It is desirable that the nature of the rest be opposite to the nature of the work of a person (the "contrasting" principle of rest construction). Evening work is carried out from 17:00 to 23:00. During work, after every 50 minutes of concentrated work, rest for 10 minutes (do light gymnastics, ventilate the room, walk along the corridor without interfering with the work of others). It is necessary to avoid overwork and monotonous work. For example, it is inappropriate to read books for 4 hours in a row. It is best to engage in 2-3 types of labor: reading, calculation or graphic work, note-taking. This alternation of physical and mental stress is good for health. A person who spends a lot of time indoors should spend at least part of their time outdoors. It is desirable for city residents to relax outdoors - on walks around the city and outside the city, in parks, stadiums, on hikes on excursions, working in garden plots, etc. 4. 2. Prevention of bad habits. The next link in a healthy lifestyle is the eradication of bad habits: smoking, alcohol, drugs. These violators of health are the cause of many diseases, drastically reduce life expectancy, reduce efficiency, and adversely affect the health of the younger generation and the health of their future children. Many people begin their recovery by quitting smoking, which is considered one of the most dangerous habits of modern man. It is not for nothing that doctors believe that the most serious diseases of the heart, blood vessels, and lungs are directly related to smoking. Smoking not only undermines health, but also takes strength in the most direct sense. As experts have established, after 5-9 minutes after smoking just one cigarette, muscle strength decreases by 15%, athletes know this from experience and therefore, as a rule, do not smoke. Does not stimulate smoking and mental activity. On the contrary, the experiment showed that only because of smoking, the perception of educational material is reduced. The smoker does not inhale all the harmful substances in tobacco smoke - about half goes to those who are next to them. It is no coincidence that children in families of smokers suffer from respiratory diseases much more often than in families where no one smokes. Smoking is a common cause of tumors in the mouth, larynx, bronchi and lungs. Constant and prolonged smoking leads to premature aging. Violation of tissue oxygen supply, spasm of small vessels make the appearance of a smoker characteristic (yellowish tint of the whites of the eyes, skin, premature fading), and changes in the mucous membranes of the respiratory tract affect his voice (loss of sonority, reduced timbre, hoarseness). The effect of nicotine is especially dangerous during certain periods of life - youth, old age, when even a weak stimulating effect disrupts nervous regulation. Nicotine is especially harmful to pregnant women, as it leads to the birth of weak, low-weight children, and to lactating women, as it increases the incidence and mortality of children in the first years of life. The next difficult task is to overcome drunkenness and alcoholism. It has been established that alcoholism has a destructive effect on all human systems and organs. As a result of the systematic consumption of alcohol, an addiction to it develops: - loss of sense of proportion and control over the amount of alcohol consumed; - violation of the activity of the central and peripheral nervous system (psychosis, neuritis, etc.) and the functions of internal organs. Changes in the psyche that occur even with episodic alcohol intake (excitement, loss of restraining influences, depression, etc.) determine the frequency of suicides committed while intoxicated. Alcoholism has a particularly harmful effect on the liver: with prolonged systematic alcohol abuse, alcoholic cirrhosis of the liver develops. Alcoholism is one of the common causes of pancreatic disease (pancreatitis, diabetes mellitus). Along with changes affecting the health of the drinker, alcohol abuse is always accompanied by social consequences that harm both those around the patient with alcoholism and society as a whole. Alcoholism, like no other disease, causes a whole range of negative social consequences that go far beyond healthcare and concern, to one degree or another, all aspects of modern society. The consequences of alcoholism include the deterioration of the health indicators of people who abuse alcohol and the associated deterioration in the general health indicators of the population. Alcoholism and related diseases are second only to cardiovascular disease and cancer as a cause of death. 4. 3. Power mode. The next component of a healthy lifestyle is a balanced diet. When talking about it, one should remember two basic laws, the violation of which is dangerous to health. The first law is the balance of received and consumed energy. If the body receives more energy than it consumes, that is, if we receive more food than is necessary for the normal development of a person, for work and well-being, we become fat. Now more than a third of our country, including children, is overweight. And there is only one reason - excess nutrition, which ultimately leads to atherosclerosis, coronary heart disease, hypertension, diabetes mellitus, and a number of other ailments. The second law is the correspondence of the chemical composition of the diet to the physiological needs of the body for nutrients. Nutrition should be varied and meet the needs for proteins, fats, carbohydrates, vitamins, minerals, dietary fiber. Many of these substances are irreplaceable, since they are not formed in the body, but come only with food. The absence of even one of them, for example, vitamin C, leads to illness and even death. We get B vitamins mainly from wholemeal bread, and the source of vitamin A and other fat-soluble vitamins are dairy products, fish oil, and liver. The intervals between meals should not be too large (no more than 5-6 hours). It is harmful to eat only 2 times a day, but in excessive portions, because. this puts too much stress on the circulation. It is better for a healthy person to eat 3-4 times a day. With three meals a day, lunch should be the most satisfying, and dinner should be the lightest. It is harmful to read while eating, to solve complex and responsible tasks. You can’t rush, eat, burning yourself with cold food, swallow large pieces of food without chewing. Systematic dry food, without hot dishes, has a bad effect on the body. It is necessary to follow the rules of personal hygiene and sanitation. Over time, a person who neglects the diet is threatened by the development of such severe digestive diseases as, for example, peptic ulcer, etc. Thorough chewing, grinding food to a certain extent protects the mucous membrane of the digestive organs from mechanical damage, scratches and, in addition, promotes rapid penetration juices deep into the food mass. It is necessary to constantly monitor the condition of the teeth and oral cavity. Not every one of us knows that we need to learn a culture of reasonable consumption, to refrain from the temptation to take another piece of a tasty product that gives extra calories or introduces an imbalance. After all, any deviation from the laws of rational nutrition leads to a violation of health. The human body consumes energy not only during the period of physical activity (during work, sports, etc.), but also in a state of relative rest (during sleep, lying down), when energy is used to maintain the physiological functions of the body - maintaining a constant body temperature . It has been established that a healthy middle-aged person with normal body weight consumes 7 kilocalories per hour for every kilogram of body weight. The first rule in any natural food system should be: - eating only when you feel hungry; - refusal to eat in case of pain, mental and physical malaise, fever and elevated body temperature; - refusal to eat immediately before bedtime, as well as before and after serious work, physical or mental. It is very important to have free time to digest food. The notion that exercising after eating aids in digestion is a gross mistake. Meals should consist of mixed foods that are sources of proteins, fats and carbohydrates, vitamins and minerals. Only in this case it is possible to achieve a balanced ratio of nutrients and essential nutritional factors, to ensure not only a high level of digestion and absorption of nutrients, but also their transportation to tissues and cells, their complete assimilation at the cell level. Rational nutrition ensures proper growth and formation of the body, contributes to maintaining health, high performance and prolonging life. 4. 4. Motor activity. Optimal motor mode is the most important condition for a healthy lifestyle. It is based on systematic physical exercises and sports, which effectively solve the problems of improving the health and developing the physical abilities of young people, maintaining health and motor skills, and strengthening the prevention of adverse age-related changes. At the same time, physical culture and sports act as the most important means of education. It is useful to walk up the stairs without using the elevator. According to American doctors, each step gives a person 4 seconds of life. 70 steps burn 28 calories. General physical activity includes morning exercises, physical training, self-service work, walking, work in the summer cottage, etc. The norms of general physical activity are not precisely defined. Some domestic and Japanese scientists believe that an adult should take at least 10-15 thousand steps a day. The Scientific Research Institute of Physical Culture offers the following norms for the weekly volume of physical activity: - students of vocational schools and secondary educational institutions - 10 - 14 hours; - students - 10 - 14 hours; The main qualities that characterize the physical development of a person are strength, speed, agility, flexibility and endurance. The improvement of each of these qualities also contributes to the strengthening of health, but not to the same extent. You can become very fast by training in sprinting. Finally, it is very good to become agile and flexible by applying gymnastic and acrobatic exercises. However, with all this, it is not possible to form sufficient resistance to pathogenic effects. 4. 5. Hardening. For effective healing and disease prevention, it is necessary to train and improve, first of all, the most valuable quality - endurance, combined with hardening and other components of a healthy lifestyle, which will provide a growing body with a reliable shield against many diseases. In Russia, hardening has long been massive. An example is the village baths with steam and snow baths. However, these days, most people do nothing to harden themselves or their children. Moreover, many parents, out of fear of catching a cold for a child, from the first days, months of his life, begin to engage in passive protection against colds: they wrap him up, close the windows, etc. Such "care" for children does not create conditions for good adaptation to changing environmental temperatures. On the contrary, it contributes to the weakening of their health, which leads to the occurrence of colds. Therefore, the problem of finding and developing effective hardening methods remains one of the most important. But the benefits of hardening from an early age have been proven by vast practical experience and are based on solid scientific justification. Various methods of hardening are widely known - from air baths to dousing with cold water. The usefulness of these procedures is beyond doubt. Since time immemorial, it has been known that walking barefoot is a wonderful hardening remedy. Winter swimming is the highest form of hardening. To achieve it, a person must go through all the stages of hardening. The effectiveness of hardening increases with the use of special temperature effects and procedures. Everyone should know the basic principles of their correct application: systematic and consistent; taking into account individual characteristics, health status and emotional reactions to the procedure. Another effective hardening agent can and should be a contrast shower before and after exercise. Contrast showers train the neurovascular apparatus of the skin and subcutaneous tissue, improving physical thermoregulation, and have a stimulating effect on the central nervous mechanisms. Experience shows a high tempering and healing value of a contrast shower for both adults and children. It also works well as a stimulant of the nervous system, relieving fatigue and increasing efficiency. Hardening is a powerful healing tool. It allows you to avoid many diseases, prolong life for many years, maintain high performance. Hardening has a general strengthening effect on the body, increases the tone of the nervous system, improves blood circulation, and normalizes metabolism. 4. 6. Health and the environment. It has an important impact on health and the environment. Human intervention in the regulation of natural processes does not always lead to the desired positive results. Violation of at least one of the natural components leads, by virtue of the interrelations existing between them, to the restructuring of the existing structure of natural-territorial components. Pollution of the land surface, hydrosphere, atmosphere and oceans, in turn, affects the health of people. The effect of the “ozone hole” affects the formation of malignant tumors, air pollution affects the state of the respiratory tract, and water pollution affects digestion, sharply worsens the general state of human health, and reduces life expectancy. Health obtained from nature is 50% dependent on the conditions around us. The body's reactions to pollution depend on individual characteristics: age, gender, health status. As a rule, children, the elderly and sick people are more vulnerable. With a systematic or periodic intake of relatively small amounts of toxic substances into the body, chronic poisoning occurs. Similar signs are observed in radioactive contamination of the environment. Adapting to adverse environmental conditions, the human body experiences a state of tension, fatigue. Tension is the mobilization of all mechanisms that ensure certain activities of the human body. Depending on the magnitude of the load, the degree of preparation of the organism, its functional, structural and energy resources, the possibility of the organism functioning at a given level decreases, that is, fatigue occurs. Changes in physiological functions are also caused by other environmental factors and depend on the season, the content of vitamins and mineral salts in foodstuffs. The combination of all these factors (irritants of different efficiency) has either a stimulating or depressing effect on a person's well-being and the flow of vital processes in his body. Naturally, a person should adapt to the phenomena of nature and the rhythm of their fluctuations. Psychophysical exercises and hardening of the body help a person to reduce dependence on weather conditions and weather changes, contribute to his harmonious unity with nature. 4. 7. Heredity. In addition, it is necessary to take into account another objective factor influencing health - heredity. This is the property inherent in all organisms to repeat in a number of generations the same signs and features of development, the ability to transfer from one generation to another the material structures of the cell, containing programs for the development of new individuals from them. 4. 8. Psychological self-regulation. Who doesn't want to be in a good mood? If a person is in a good mood, he becomes kinder, more responsive and more beautiful. Any business goes well with him, anxieties and worries go somewhere, it seems that nothing is impossible. The expression of his face changes, a special warmth appears in his eyes, his voice sounds more pleasant, his movements acquire lightness, smoothness. People involuntarily gravitate toward such a person. But everything changes if the mood is bad. Like a black cloud surrounds a person. He hasn't said anything yet, but you can already expect trouble. As if some kind of negative energy arises, it is transmitted to others, causing anxiety, tension, irritation. I remember some annoying little things, resentments, working capacity drops sharply, interest in learning is lost, everything becomes boring, unpleasant, hopeless. Our mood is determined primarily by emotions and the feelings associated with them. Emotions are the primary, simplest types of reactions to any stimuli. They can be positive or negative, strong or weak, increase or, conversely, decrease. Feelings are another matter. These are purely human qualities that characterize our personal experiences. It is very important that, unlike emotions, feelings do not arise spontaneously, but are controlled by consciousness, obey the psyche. But the mood has not only a mental, but also a psychophysiological basis, it is controlled by a certain hormonal apparatus. The production of these hormones is primarily subject to the psyche. It is the psyche, which is the product of the activity of the brain, that acts as the main judge and distributor. It should be clearly understood that a good mood can be arbitrarily created, it can be maintained, and finally, the ability to be in a good mood can and should be trained. In this case, the general functional state, and first of all, working capacity, is of great importance. It is she who is the force that ensures the coordinated activity of all components of a functional system. If the performance decreases, the clear interaction of the elements of the system is violated. Actions become stereotyped, even the usual operations are worse, the reaction decreases, the coordination of movements is disturbed. Emotional stability worsens, many things begin to annoy. How to ensure that a good mood prevails? How to create a good mood and keep it throughout the day? Creating a good mood starts in the morning. Start your morning with gymnastics. After all, gymnastics is not just physical exercises, it not only helps our body to move from sleep to wakefulness, vigorous activity. Gymnastics, if we think about the meaning of what we are doing, is also a way of emotional charging for the whole day. Each exercise not only gives a special load on the muscles, improves blood circulation, metabolism, it also affects one or another function of our body, helps to optimize its work. It must be remembered that when doing gymnastics, one must be clearly aware of the meaning and functional purpose of each movement. During sleep, the body is in a special functional state. Now we need to restore the usual relationship between the brain and muscles. Muscles must clearly and obediently carry out all incoming commands. To do this, they need to be configured. Motor activity, associated with fixing attention on positive muscle sensations, contributes to the production of hormones that create positive emotions, cheerfulness, and confidence. A clear idea should form in the mind that movement is not an end in itself. It is necessary, in particular, to stimulate the “production” of biologically necessary substances by our body that cause positive emotions, reduce feelings of tension, melancholy, and depression. The novelty of impressions, which causes positive emotions, especially stimulates the psyche. Under the influence of the beauty of nature, a person calms down, and this helps him to escape from everyday trifles. Balanced, he acquires the ability to look around him as if through a magnifying glass. Resentment, haste, nervousness, so frequent in our lives, dissolve in the great calmness of nature and its vast expanses. 5. Orientation to health in persons classified as internals and externals. For people of the expressive type, focused on communication, emotional openness, the speed of creative thinking and "threatened" qualities are characteristic - a high level of pretension, violation of the mode of work, increased excitability. For persons of the opposite type - impressive, prone to introspection, violation of the rest regime, who are not pretentious to consumer values, a high focus on the creative process itself is characteristic. In persons of an impulsive type with low self-control, prone to breakdowns in activity, the motivational profile has a "jumping" character. They are resilient in stressful situations. Conflict personalities are characterized by features of rigidity (insufficient mobility of mental processes), stubbornness, unstable self-esteem, and are prone to one-sided hobbies. Therefore, the tactics of each person should be directed in one case to inclusion in a creatively developing activity, in another - to the lack of communication, in the third - to satisfying a hobby (for example, collecting). 1. People differ among themselves in how and where they localize control over significant events for themselves. Two polar types of such localization are possible: external (external) and internal (internal). In the first case, a person believes that the events happening to him are the result of the action of external forces - chance, others, etc. In the second case, a person interprets significant events as the result of his own activity. Any person is characterized by a certain position in space, extending from the external to the internal type. 2. The locus of control characteristic of the individual is universal in relation to any types of events and situations that he has to face. The same type of control characterizes the behavior of a given individual both in the event of failures and in the sphere of achievements, and this applies to different degrees to different areas of social life. Internals were found to be more active than externals in relation to their health: they are better informed about their condition, take more care of their health, and seek preventive care more often. Externals, on the contrary, are more anxious, prone to depression, mental illness. 6. Physical self-education. For knowledge workers, systematic physical education and sports are of exceptional importance. It is known that even in a healthy and young person, if he is not trained, leads a “sedentary” lifestyle and does not engage in physical education, with the slightest physical exertion, breathing quickens and heartbeat appears. On the contrary, a trained person can easily cope with significant physical exertion. The strength and performance of the heart muscle, the main engine of blood circulation, is directly dependent on the strength and development of all muscles. Therefore, physical training, while developing the muscles of the body, at the same time strengthens the heart muscle. In people with underdeveloped muscles, the heart muscle is weak, which is revealed during any physical work. Daily morning exercises are a mandatory minimum of physical training. It should become for everyone the same habit as washing in the morning. Physical exercises should be performed in a well-ventilated area or outdoors. For people leading a "sedentary" lifestyle, physical exercises in the air (walking, walking) are especially important. It is useful to go to work on foot in the morning and walk in the evening after work. Systematic walking has a beneficial effect on a person, improves well-being, increases efficiency. Thus, daily exposure to fresh air for 1-1.5 hours is one of the important components of a healthy lifestyle. When working indoors, it is especially important to take a walk in the evening, before going to bed. Such a walk as part of the necessary daily workout is beneficial for everyone. It relieves the tension of the working day, calms the excited nerve centers, regulates breathing. Walks are best done according to the principle of cross-country walking: 0.5 -1 km with a slow walk, then the same amount with a fast sports step, etc. 7. Conclusion. An important element of a healthy lifestyle is personal hygiene. It includes a rational daily regimen, body care, clothing and footwear hygiene. Of particular importance is the mode of the day. With proper and strict observance of it, a clear rhythm of the functioning of the body is developed. And this, in turn, creates the best conditions for work and recovery. Unequal conditions of life, work and life, individual differences of people do not allow recommending one variant of the daily regimen for everyone. However, its main provisions must be observed by everyone: the performance of various activities at a strictly defined time, the correct alternation of work and rest, regular meals. Particular attention should be paid to sleep - the main and irreplaceable type of rest. Constant lack of sleep is dangerous because it can cause depletion of the nervous system, weakening of the body's defenses, decreased performance, deterioration of well-being. Today, almost every person living in countries of at least some technological progress has a lot of work and responsibilities. Sometimes he does not have enough time even for his own affairs. As a result, with a mountain of petty technical problems, a person simply forgets the main truths and goals, gets confused. Forget about your health. He does not sleep at night, does not go hiking, does not run in the morning, drives a car (through the streets with dangerous air composition), eats with a book. Therefore, it is imperative to think over your life tasks and goals in order to set aside time for strengthening your health. Topic 4.Psychophysiological foundations of educational work and intellectual activity. Means of physical culture in the regulation of working capacity. 1. Introduction. Basic concepts.

1. Abstract on physical culture Topic: “Self-control during physical exercises. Forms of self-study»

   Essay

   Physical education is an integral part of human life. It occupies a rather important place in the study and work of people. Physical exercise plays a significant role in the performance of members of society, which is why knowledge

2. The work program of the discipline of physical culture is an educational program for all areas of training (specialties) and training profiles

   Working programm

   The work program was compiled on the basis of the State Educational Standard of Higher Professional Education and the exemplary program of the discipline "Physical Culture" of the Ministry of Education and Science of the Russian Federation,

3. Physical culture, health care and education / Proceedings of the All-Russian scientific and practical conference in memory of V. S. Pirussky

   Document

   Physical culture, health care and education / Proceedings of the All-Russian scientific and practical conference in memory of V.S. Pirussky. - Tomsk, Tomsk State University, 2009.

4. Working curriculum in physical culture for the specialty 040400 dentistry

   Working curriculum

   The discipline of physical culture is studied in the amount of 408 hours with lectures (26 hours), practical classes (245 hours) and self-study (137 hours).

5. Work program name of discipline "Physical culture" (1)

   Working programm

   The purpose of physical education of students is the formation of physical culture of the individual and the ability to use various means of physical culture, sports and tourism for the preservation and promotion of health,

LECTURE COURSE ON PHYSICAL EDUCATION

Introduction

1. Physical culture in social and professional training of students

2. Fundamentals of a healthy lifestyle. Physical culture in ensuring health

2.1. Social aspects of health and healthy lifestyle

2.2. Factors affecting health

2.3. Conditions and lifestyle

2.4. Organization, content and methods of physical training in health-improving physical culture

2.4.1. General effects of physical training

2.4.2. Principles of physical training

2.4.3. The place of physical culture in maintaining and strengthening the health of adults

3. Fundamentals of methods of independent physical exercises.

Self-control during physical education and sports

3.1. Motivation and purposefulness of self-study

3.2. Forms and content of self-study

3.3. Features of self-study for women

3.4. Self-study management

3.5. Pulse mode of rational training load for students

3.6. Energy consumption during physical activity of different intensity

3.7. Self-study hygiene

3.8. Injury prevention

3.9. Self-control during physical education and sports

4. Socio-biological foundations of physical culture

4.1. Basic concepts

4.2. The human body as a biosystem

4.3. Circulatory system

4.4. Nervous system

4.5. Endocrine system

4.6 Breathing functions

5. Psychophysiological foundations of educational work and intellectual activity. Means of physical culture in the regulation of working capacity

5.1. Basic concepts

5.2. Features of the educational work of students

5.3. Formation of professionally important qualities by means of physical culture, sports and tourism

5.4. Features of intellectual activity of students

6. General physical training in the system of physical education

6.1. Education of physical qualities

6.2 Importance of muscle relaxation

6.3. Formation of mental qualities, traits and personality traits in the process of physical education

6.4. Forms of physical exercise

6.5. The structure of the training session

Approximate program of general physical education

7. Sports. Individual choice of sports or exercise systems

7.2. Individual choice of sports or exercise systems

7.3. Features of practicing a chosen sport or a system of physical exercises

8. Professionally applied physical culture

8.1. General characteristics of PPFP

8.2. Purpose and tasks of professionally applied physical training

8.3. Means of professional-applied physical training, basic methods and forms of training

8.4. Application of PPFP for a specific type of activity

8.6. Development opportunities

Bibliographic list

PHYSICAL CULTURE IN PUBLIC AND PROFESSIONAL TRAINING OF STUDENTS

Plan:

1.1. Basic concepts of physical culture and sports

1.2. The history of the development of physical culture

1.3. Physical culture of students

1.4. Values ​​of physical culture and sports

Basic concepts of the theory and methodology of physical culture

The theory of physical culture uses such concepts as "physical culture", "sport", "non-specialized physical education", "physical recreation", "motor rehabilitation", "physical development", "physical education", "physical training", " physical exercise" and many others. These concepts are of the most general nature, and specific terms and concepts, one way or another, follow from the definitions of more general categories.

The main and most general of them is the concept of "physical culture". As a kind of culture, in general social terms, it represents the most extensive area of ​​creative activity, both scientific and practical, as well as the results of this activity in creating people's physical readiness for life. In personal terms, it is a measure and a way of the comprehensive physical development of a person.

In both cases, physical culture is of decisive importance not in itself as a field of activity, but its qualitative results, degree of efficiency, value, usefulness for a person and society. In a broader sense, the effectiveness of this activity can be manifested in the state of physical culture work in the country, in its material, technical, theoretical, methodological and organizational security in specific indicators of the physical development of members of society.

PHYSICAL CULTURE is a type of culture that is a specific process and result of human activity, a means and a way of physical improvement of people to fulfill their social duties.

PHYSICAL EDUCATION - the process of forming the need for physical exercises in the interests of the comprehensive development of the individual, the formation of a positive attitude towards physical culture, the development of value orientations, beliefs, tastes, habits, inclinations.

SPORT is a kind of physical culture: game, competitive activity and preparation for it, based on the use of physical exercises and aimed at achieving the highest results.

It is aimed at revealing reserve capabilities and identifying the maximum levels of functioning of the human body in the process of motor activity for a given time. Competitiveness, specialization, focus on the highest achievements, entertainment are specific features of sports as a kind of physical culture.

PHYSICAL RECREATION - a type of physical culture: the use of physical exercises, as well as sports in simplified forms, for active recreation of people, enjoying this process, entertainment, switching from one type of activity to another, distraction from the usual types of labor, household, sports, military activity.

It is the main content of mass forms of physical culture, is a recreational activity.

MOTOR REHABILITATION - a type of physical culture: a purposeful process of using physical exercises to restore or compensate for partially or temporarily lost motor abilities, to treat injuries and their consequences.

This process is carried out in a complex way, under the influence of specially selected physical exercises, massage, water and physiotherapy procedures and some other means. This is a restoration activity.

PHYSICAL TRAINING - a type of non-specialized physical education: the process of forming motor skills and developing physical abilities (qualities) necessary in a specific professional or sports activity (physical training of a pilot, fitter, steelworker, etc.)

It can also be defined as a type of general training of an athlete (physical training of a sprinter, boxer, wrestler, etc.).

PHYSICAL DEVELOPMENT - the process of changing the forms and functions of the body either under the influence of natural conditions (nutrition, work, life), or under the influence of the purposeful use of special physical exercises.

It is also the result of the impact of these means and processes, which can be measured at this particular moment (the size of the body and its parts, indicators of various motor qualities and abilities, the functionality of body systems).

PHYSICAL EXERCISES - movements or actions used to develop physical abilities (qualities), organs and systems, to form and improve motor skills.

On the one hand, it is a means of physical improvement, bodily transformation of a person, his biological, mental, intellectual, emotional and social essence. On the other hand, it is also a method (method) of a person's physical development. Physical exercises are the main, "through" means of all types of physical culture of non-special physical education, sports, physical recreation and motor rehabilitation.

Conditions and lifestyle

Recently, when it became clear that medicine cannot not only prevent, but also cope with the collapse of pathology that has fallen upon it, interest in a healthy lifestyle is attracting more and more attention from both specialists and the general public. This is not least due to the awareness of the truth and seriousness of the ancient saying: the art of prolonging life is the art of not shortening it.

Now it is becoming more and more clear that the diseases of modern man are primarily due to their lifestyle and everyday behavior. Currently, a healthy lifestyle is considered as the basis for disease prevention. This is confirmed, in particular, by the fact that in the United States, the reduction in infant mortality by 80% and the mortality of the entire population by 94%, the increase in life expectancy by 85% is associated not with the successes of medicine, but with the improvement of living and working conditions and the rationalization of the way the life of the population. At the same time, in our country, 78% of men and 52% of women lead an unhealthy lifestyle.

In defining the concept of a healthy lifestyle, it is necessary to take into account two starting factors - the genetic nature of a given person and its compliance with specific conditions of life.

A healthy lifestyle is a way of life that corresponds to the genetically determined typological characteristics of a given person, specific living conditions and is aimed at the formation, preservation and strengthening of health and the full performance by a person of his socio-biological functions.

In the above definition of a healthy lifestyle, the emphasis is on the individualization of the concept itself, that is, there should be as many healthy lifestyles as there are people. In establishing a healthy lifestyle for each person, it is necessary to take into account both his typological features (type of higher nervous activity, morphofunctional type, the predominant mechanism of autonomic nervous regulation, etc.), as well as age and gender and the social environment in which he lives ( marital status, profession, traditions, working conditions, material security, life, etc.). An important place in the initial assumptions should be occupied by the personality-motivational characteristics of a given person, his life guidelines, which in themselves can be a serious incentive to a healthy lifestyle and to the formation of its content and features.

Let's note a number of key provisions underlying a healthy lifestyle:

1. An active carrier of a healthy lifestyle is a specific person as a subject and object of his life and social status.

2. In the implementation of a healthy lifestyle, a person acts in the unity of his biological and social principles.

3. The formation of a healthy lifestyle is based on a person's personal motivational attitude towards the realization of their social, physical, intellectual and mental capabilities and abilities.

4. A healthy lifestyle is the most effective means and method of ensuring health, primary prevention of disease and meeting the vital need for health.

Thus, the program and organization of a healthy lifestyle for a given person should be determined by the following basic premises:

1. individual typological hereditary factors;

1. objective social conditions and socio-economic factors;

2. specific conditions of life in which family, household and professional activities are carried out;

3. personality-motivational factors determined by the worldview and culture of a person, and the degree of their orientation towards health and a healthy lifestyle.

Quite often, unfortunately, the possibility of maintaining and strengthening health through the use of some remedy with miraculous properties (motor activity of one kind or another, nutritional supplements, psycho-training, body cleansing, etc.) is considered and proposed. Attempts to isolate the dominant factor and put it in the basis of achieving health have been made for a long time. So, Hippocrates in the phenomenon of a “healthy lifestyle” considered the physical health of a person to be a specific element (although he called malnutrition the “mother of all diseases”), while Democritus considered the spiritual principle to be a priority in a healthy lifestyle. It is obvious that the desire to achieve health at the expense of any one means is fundamentally wrong, since any of the proposed "panacea" is not able to cover the whole variety of interrelations of the functional systems that form the human body, and the connections of the person himself with the nature of everything that is in ultimately determines the harmony of his life and health.

The structure of a healthy lifestyle should represent the fundamental unity of all aspects of the material, natural, socio-cultural and spiritual life of a person, realized through structural, energy and information channels. These channels for ensuring healthy human life are distinguished by two important features.

Any remedy acts on the human body as a whole, and not on any one separate system. Thus, the structural aspect requires the participation of the genetic apparatus of all body cells, enzyme systems, digestive system, respiratory apparatus, thermoregulation, etc. in its implementation. The same situation develops with respect to the other two channels for ensuring the existence of a person.

1. Any means of life support is implemented through almost all three channels. So, food carries both structural, and energy, informational potential; movement turns out to be a condition for the activation of plastic processes, regulates the energy flow and carries important information for the body, which ultimately ensures the corresponding structural changes.

Thus, the way of life of a person must take into account; the complexity of the organization of the human body and the diversity of its relationship with its environment, and the person himself should be determined by the following characteristics:

physical state, determined by homeostatic indicators;

physical development as a process and result of changes in the formation of natural morphological and functional properties and parametric characteristics of the body during life;

physical fitness as an integrative complex component of a person's physical perfection;

psychomotor as a process that unites, interconnects the psyche with its expression - muscle movement;

mental state of a complex and diverse, relatively persistent phenomenon that increases or decreases vitality in the current situation;

psychological properties of a person's personality, his appearance as a capable member of society, aware of his role and responsibility in it;

social formation of reality as a product of social development and as a subject of labor, communication and knowledge, determined by the specific historical conditions of society;

· spirituality as "one of the most important delusions of mankind is the separation from the material" (according to N. Roerich).

Based on these prerequisites, the structure of a healthy lifestyle should include the following factors:

o optimal motor mode;

o immunity training and hardening;

o rational nutrition;

o psychophysiological regulation;

o psychosexual and sexual culture;

o rational mode of life;

o no bad habits;

o valeological self-education.

In the subsequent chapters of the textbook, an analysis of the main of these factors will be given. Here it is necessary to dwell on the last of them - valeological self-education. This is due to the fact that ensuring a healthy lifestyle is possible only if the person himself wants to be healthy. Indicative in this respect is the opinion of L.N. Tolstoy, who paid much attention to health: “The demands of people who smoke, drink, overeat, do not work and turn night into day, that the doctor makes them healthy, despite their unhealthy lifestyle, are ridiculous.”

The formation of a healthy lifestyle has as its ultimate goal the improvement of living conditions and life on the basis of valeological education and upbringing, including the study of one's body and one's personality, the development of hygiene skills, knowledge of risk factors and the ability to put into practice the whole range of means and methods for ensuring a healthy lifestyle. Carrying out conscious and purposeful health-creative activity, creating a habitat and activity, influencing external conditions, a person acquires greater freedom and power over his own life and life circumstances, making life itself more fruitful, healthy and long-lasting. To achieve this, a person must, first of all, become the bearer of the idea of ​​health as the main life priority - this problem is the most important task of valeological education and self-education.

The next stage of valeological education should be the formation of a certain organization of human self-awareness, focused on understanding the role and place of various means, methods and forms of a healthy lifestyle and the ability to apply them in one's life. At the same time, it is important / that in each case, valeological education becomes an element of the valeological culture of this particular person, and here the approaches of mass medicine, which are characterized by universal, uniform norms and recommendations, are unacceptable. From these positions, valeological culture should be understood as a person's awareness of the value of health in a number of life priorities and the careful attitude to one's own health and to the health of those around them that determines it.

The formation of a healthy lifestyle is carried out through information received by a person from the outside, and through lifestyle correction due to feedback, analysis of one's own feelings, well-being and the dynamics of objective morphofunctional indicators, their correlation with the valeological knowledge he has. The formation of a healthy lifestyle is an extremely long process and can last a lifetime. Feedback from the changes that occur in the body as a result of following a healthy lifestyle does not work immediately, the positive effect of switching to a rational lifestyle is sometimes delayed for years. That is why, unfortunately, quite often people only “try” the transition itself, but, having not received a quick result, they return to their previous way of life. This is not surprising, since a healthy lifestyle involves the rejection of many pleasant living conditions that have become habitual (overeating, comfort, alcohol, etc.) and, conversely, constant and regular heavy loads for a person who is not adapted to them and strict regulation of lifestyle . In the first period of the transition to a healthy lifestyle, it is especially important to support a person in his desire, provide him with the necessary consultations (since during this period he constantly experiences a lack of knowledge in various aspects of ensuring a healthy lifestyle), point out positive changes in his state of health, in functional indicators, etc.

For the formation and implementation of a healthy lifestyle, an information system can be applied that fruitfully uses and implements the corresponding systems of physical culture, medicine, cybernetics, physiology, psychology, pedagogy, etc. and taking into account the main features of the contingent and goals, conditions and factors influencing the valeological activity, organized and provided by social and production-technical, scientific-information and communication infrastructures, etc.

Naturally, the path of each person to a healthy lifestyle differs in its own characteristics both in time and along the trajectory, but this is not of fundamental importance - the final result is important. The effectiveness of a healthy lifestyle for a given person can be determined by a number of the following biosocial criteria:

1. Evaluation of morphological and functional indicators of health:

4. level of physical development;

5. level of physical fitness.

2. Assessment of the state of immunity:

The number of colds and infectious diseases during a certain period;

In the presence of a chronic disease - the dynamics of its course.

3. Assessment of adaptation to socio-economic conditions of life:

Efficiency of professional activity;

Activity in the performance of family and household duties;

The breadth and degree of manifestation of social and personal interests.

4. Assessment of the level of valeological indicators:

6. the degree of formation of the attitude towards a healthy lifestyle;

7. level of valeological knowledge;

8. the level of assimilation of practical knowledge and skills related to the maintenance and promotion of health;

9. the ability to independently build an individual health trajectory and a healthy lifestyle program.

Summing up the data on the effectiveness of the transition to a healthy lifestyle, we can assume that it:

10. positively and effectively reduces or eliminates the impact of risk factors, morbidity and, as a result, reduces the cost of treatment;

11. contributes to the fact that human life becomes healthier and more durable;

12. ensures good family relationships, health and happiness of children;

13. is the basis for the realization of a person's need for self-actualization and self-realization, ensures high social activity and social success;

14. determines the high working capacity of the body, reduced fatigue at work, high labor productivity and, on this basis, high material wealth;

15. allows you to give up bad habits, rationally organize and distribute the time budget with the obligatory use of means and methods of active recreation;

Provides cheerfulness, good mood and optimism.

It should be noted the special importance of the valeological education of children, which is a prerequisite for a healthy start for future families capable of giving birth, raising and educating subsequent generations of people with a more perfect gene pool and with a stable system of healthy needs. The effectiveness of the valeological education of children, as pedagogical practice shows, is higher due to the fact that their nervous system is more plastic, and their existing attitudes are still not strong enough. Naturally, this creates favorable opportunities for educating children in positive motivation for health and orientation in their life.

2.4. Organization, content and methods of physical training in health-improving physical culture

BASES OF THE METHOD OF INDEPENDENT LESSONS IN PHYSICAL EXERCISES.

Injury prevention

The causes of injuries can be: violations in the methods of training; failure to comply with the methodological principles of accessibility, gradualness and taking into account individual characteristics, the unsatisfactory condition of inventory and equipment, poor preparation of places for classes; ignorance and non-compliance with self-insurance measures; overloading of sites and halls by those involved in comparison with the norms of the area per one student; poor sanitary and technical condition of work places, lack of lighting, slippery floors, lack of ventilation; indiscipline involved, etc.

It is necessary to take into account the internal factors that cause sports injuries. These include classes in a state of fatigue and overwork, as well as in the presence of chronic foci of infection in the body, with a tendency to spasms of blood vessels and muscles, and in other painful conditions.

For the prevention of hypothermia and overheating, it is important to take into account weather factors (temperature, humidity, wind), the degree of hardening of those involved and the compliance of clothing and footwear with these factors.

Possible bodily injuries during various types of physical exercises should be carefully studied and analyzed in order to develop specific measures to prevent and eliminate the conditions for their occurrence.

Basic concepts

The human body is an integral system in which all organs are closely interconnected and are in complex interaction; this system is capable of self-regulation, maintenance of homeostasis, correction and self-improvement (I.P. Pavlov).

Homeostasis (Greek - standing) - maintaining the dynamic constancy of the internal environment of the body due to adaptive reactions aimed at eliminating external or internal factors that violate this constancy.

Reflex (lat. - reflection) - the body's response to influences carried out through the central nervous system.

Adaptation (lat. - adapt) - a set of reactions of an organism or organ to a change in the environment.

Physical inactivity (Greek - lowering + referring to strength) - reduced mobility due to a decrease in the strength of movement.

Hypokinesia (Greek - lowering + movement) - a forced decrease in the range of motion due to low mobility. Causes a number of painful phenomena.

Hypoxia (Greek - decrease + lat. - oxygen) - oxygen starvation - low oxygen content in tissues.

Maximum oxygen consumption (MOC) is a criterion for the functional state of the respiratory and circulatory systems.

Motor skills, skills - a form of motor stereotypes developed by the mechanism of a conditioned reflex by appropriate exercises.

Ontogenesis (Greek - being + origin) - the individual development of the organism, covering all changes from birth to the end of life. Considered in unity with phylogenesis.

Phylogeny, phylogeny (Greek - tribe, genus, species + origin) - the historical development of organisms or the evolution of the organic world, various types, classes, orders, families, genera and species. We can talk about the phylogeny of certain organs. It is considered in interdependence and unity with ontogeny.

Watch your body if you want your mind to work properly.

R. Descartes

2. The human body as a biosystem

The human body is a complex biological system. All organs of the human body are interconnected, are in constant interaction and together, are a single self-regulating and self-developing system. The activity of the organism as a whole includes the interaction of the human psyche, its motor and vegetative functions with various environmental conditions.

Physical exercises have a significant impact on the formation of the skeleton (curvature of the spine is corrected, posture improves). Metabolic processes increase, in particular, calcium metabolism, the content of which determines the strength of bones. The skeleton, performing supporting and protective (skull, chest, pelvic bones, etc.) functions, is extremely durable. Individual bones can withstand loads up to 2 tons. Continuous (bones of the skull, etc.) and articular connections of bones make it possible to compose separate blocks, kinematic systems with a large degree of freedom, enabling the links of such systems to move along complex trajectories.

A complex set of interconnected reactions of splitting (dissimilation) and synthesis (assimilation) of organic substances is the basis for the development of the human body.

The human body develops under the influence of the genotype (heredity), as well as factors of the constantly changing external natural and social environment.

Without knowing the structure of the human body, the features of life processes in its individual organs, organ systems and in the whole organism, it is impossible to educate, educate and treat a person, as well as ensure his physical improvement.

Knowing oneself is an important step in solving the problem of the formation of physical culture of the personality of a future specialist, who, when studying this topic, should:

♦ to study the features of the functioning of the human body and its individual systems under the influence of physical exercises and sports in various environmental conditions;

♦ to be able to diagnose the state of one's body and its individual systems, to make the necessary correction in their development by means of physical culture and sports;

♦ be able to rationally adapt physical culture and sports activities to the individual characteristics of the body, working conditions, life, recreation and differentiate the use of physical culture and sports means, taking into account the noted features.

There are over 100 trillion in the human body. (1x10 14) cells. Each cell is at the same time a factory for the processing of substances entering the body; a power plant that generates bioelectric energy; a computer with a large amount of storage and issuance of information. In addition, certain groups of cells perform specific functions inherent only to them (muscles, blood, nervous system, etc.).

The most complex structure is the cells of the central nervous system (CNS) - neurons. There are more than 20 billion of them in the body. Each neuron contains about a thousand enzymes. All neurons of the brain can accumulate over 10 billion units of information in 1 second, i.e. several times more than the most advanced computer system.

The external activity of a person and the internal processes occurring in the body are carried out according to the mechanism of a reflex controlled from the central nervous system.

Each cell, group of cells, organ operate in two modes: excitation (active state) and inhibition (cessation of the active state and recovery). Excitation and inhibition are two opposite processes, the interaction of which ensures the coordinated activity of the nervous system, the coordinated work of the body's organs, the regulation and improvement of the functions of the whole organism.

Movement is the most important property of the human body. Due to the presence of skeletal muscles, a person can move around, perform movements with individual parts of the body. Constant movements also occur in the internal organs, which also have muscle tissue in the form of special “smooth” muscles (intestinal peristalsis, maintaining the tone of arterial blood vessels, etc.). The heart muscle has a complex structure, which continuously, throughout a person’s life, works as a pump, ensuring the movement of blood through the blood vessels.

During the evolutionary development of man in onto- and phylogenesis, motor activity had a significant impact on the morphogenesis of individual organs and systems of the body.

The human body consists of individual organs that perform their own functions. There are groups of organs that perform jointly common functions - organ systems. In their functional activity, organ systems are interconnected.

Many functional systems largely provide human motor activity. These include the circulatory system, respiratory system, musculoskeletal and digestive systems, as well as excretory organs, endocrine glands, sensory systems, nervous system, etc.

Medical science considers the human body in unity with external nature and the social environment.

The external environment in general can be represented by a model consisting of three interacting elements: the physical environment (atmosphere, water, soil, solar energy); biological environment (animal and plant world); social environment (man and human society).

The influence of the external environment on the human body is very multifaceted. The external natural environment and the social environment can have both beneficial and harmful effects on the body. From the external environment, the body receives all the substances necessary for life and development, at the same time it receives a numerous flow of irritations (temperature, humidity, solar radiation, industrial, professionally harmful effects, etc.), which tends to disrupt the constancy of the internal environment of the body.

The normal existence of a person in these conditions is possible only if the body responds in a timely manner to the effects of the external environment with appropriate adaptive reactions and maintains the constancy of its internal environment.

Environmental problems have a direct or indirect impact on the physical and moral condition of a person.

In the modern world, the problems of ecology - the interaction of the body with the environment - have become seriously aggravated.

According to the World Health Organization, 80% of human diseases are caused by environmental degradation.

A distinctive feature of a person is that he can consciously and actively change both external and social conditions in order to improve health, increase working capacity and prolong life. Undoubtedly, the relationship of society with the environment must be brought under stricter control.

By a corresponding change in external conditions, a person can also affect his own state of health, physical development, physical fitness, mental and physical performance.

Physical training has a versatile effect on mental functions, ensuring their activity and stability.

There are the results of numerous studies on the study of the stability of attention, perception, memory, the ability for oral counting of varying complexity, and other aspects of thinking in trained and untrained individuals. The stability of the studied parameters was assessed by the level of their preservation under the influence of varying degrees of fatigue, as well as by the ability to maintain working capacity at the exact time. It was established that the stability of the parameters of mental activity was directly dependent on the level of versatile physical fitness.

Mental performance deteriorates to a lesser extent under the influence of adverse factors, if, under these conditions, physical exercises are applied appropriately. Optimal physical fitness ensures the preservation of a number of indicators of higher nervous activity, in particular, the stability of the functions of the second signaling system.

Fatigue is a condition that occurs as a result of work with insufficient recovery processes and manifests itself in a decrease in working capacity, a violation of the coordination of regulatory mechanisms and a feeling of fatigue. Fatigue plays an important biological role, serves as a warning signal of a possible overstrain of the working organ or the organism as a whole.

© Interregional Academy of Security and Survival, 2015

© N. E. Vetkov, 2015

* * *

Topic 1. Physical culture and sports as social phenomena of society

3. Physical culture of the individual

4. Values ​​of physical culture

5. Physical culture of students

1. Physical culture and sports are components of the general culture of society

The level of culture of society is largely determined by the degree of development, disclosure and use of individual human abilities. At the same time, it is especially important to emphasize that in the system of universal cultural values ​​one of the main components is the level of health and physical fitness of the entire population in different age periods and especially in the first half of the life, which determines the possibilities of mastering all other values.

Physical culture and sports are an independent type of human activity, the significance of which in the development of society is very diverse. They have a certain impact on social production, on the formation of a person as a person, on the development of social relations.

Physical Culture- part of the general culture of society, aimed at strengthening and improving the level of health. It performs a social function - the education of a comprehensively and harmoniously developed personality.

At present, the understanding of physical culture as a social and individual value has increased, which makes it possible to form new trends in the development of public opinion and personal motivations for mastering the values ​​of physical culture by everyone.

If in the not very distant past, physical exercises were the lot of enthusiasts, athletes and athletes, now they are becoming an increasingly necessary component of education and a healthy lifestyle for every person. One of the main tasks of a civilized society is the introduction of active motor activity into the daily routine of life. The most important motive for this is the desire to increase the body's resistance to various adverse environmental conditions, maintain health, active working capacity and eliminate manifestations of chronic pathology.

aim physical culture and sports is also to expand the range of the maximum capacity of the organism of healthy people to maintain a stable state and the ability to overcome extreme factors associated with certain working conditions and social activities of a person.

The rapid progress of production, the decline in the share of physical labor in everyday life, the significant intellectual, emotional and psychological stress of working activity in the face of a sharp decrease in the physical activity of this main regulator of the state of previous generations - the functions of the human body, have revealed with all their severity the lack of physical culture of the majority of the population.

Life has shown that even the most outstanding achievements of modern medicine are not able to fundamentally affect the process of physical degradation of a person. They can, at best, only slow it down, save what can still be saved. The fashionable thesis about the need to protect nature can now be supplemented with a call for the protection of nature of the person himself (V.K. Balsevich, 1986). Most scientists around the world consider systematic physical activity throughout life to be the main source of development and health promotion.

Awareness of the role of physical culture in human life and society has increased in recent decades. The incentive for this is the importance of physical culture as a factor in the improvement of human nature, as an element of compensation for the developing imbalance in the required volume and quality of physical activity, on the one hand, and real physical activity in everyday life, on the other hand.

According to the strength of its impact on a person, sport is promoted to one of the central places in the cultural life of society. As one of the areas of social activity of our society, physical culture and sports are important means of enriching Russian culture. Nowadays, physical culture and sports are very popular. Messages about sports records and the results of major international sports competitions fly around the world at lightning speed. The world press resorts to the loudest epithets when characterizing physical culture and sports: “Sport is a phenomenon of the 20th century”, “Physical culture is an integral element of the value system of modern culture”, “Sport is a mirror of social life”, etc.

Physical culture and sports are attracting more and more attention of sociologists, physicians, historians, teachers, philosophers and specialists in other sciences about sports, write articles, books, performances and films are dedicated to it. All this is not just a tribute to fashion, but a reflection of the place in the life of modern society that physical culture and sports have occupied in it.

With motivations, the level of physical education and the amount of accumulated experience, the physical activity directly carried out by each is also connected. The main components of any personal cultural value are the quality of organization, consistency, compliance with the goals of physical training, adequacy to the state of the body, age, level of physical fitness.

Thus, it is in the physical activity of a person that the potential of his physical culture is realized, the ability to improve his physical nature is reflected on the basis of the use and development of knowledge, experience, technological and material capabilities accumulated by the whole society, and attitudes corresponding to the conditions of life.

2. General concepts of the theory of physical culture

Physical culture is a complex social phenomenon that is not limited to solving the problems of physical development, but also performs other social functions of society in the field of morality, education, and ethics. It has no social, professional, biological, age, geographical boundaries.

The theory of physical culture proceeds from the main provisions of the theory of culture and is based on its concepts. At the same time, it has specific terms and concepts that reflect its essence, goals, objectives, content, as well as means, methods and guidelines.

The main and most general is the concept of "physical culture". As a kind of culture, in general social terms, it is a vast area of ​​creative activity to create people's physical readiness for life (health promotion, development of physical abilities and motor skills). In personal terms, physical culture is a measure and a way of a person's comprehensive physical development.

Thus, Physical Culture- this is a type of culture, which is a specific process and result of human activity, a means and a way of physical improvement of a person to fulfill social duties.

IN structure of physical culture includes such components as physical education, sports, physical recreation (rest) and motor rehabilitation (recovery). They fully satisfy all the needs of society and the individual in physical training.

physical education- a pedagogical process aimed at the formation of special knowledge, skills, as well as the development of versatile physical abilities of a person. Like education in general, it is a general and eternal category of the social life of the individual and society. Its specific content and direction are determined by the needs of society in physically prepared people and are embodied in educational activities.

Sport- game competitive activity and preparation for it; is based on the use of physical exercises and is aimed at achieving the highest results, revealing reserve capabilities and identifying the maximum levels of the human body in physical activity. Competitiveness, specialization, focus on the highest achievements, entertainment are the specific features of sports as part of physical culture.

Physical recreation (rest)- the use of physical exercises, as well as sports in simplified forms for people's active recreation, enjoyment of this process, entertainment, switching from ordinary activities to others. It is the main content of mass forms of physical culture and is a recreational activity.