10. Under the general physical training (OFP) understand the training process, directed:

a) on the formation of the correct posture;
b) by harmonic development man;
c) on the comprehensive development of physical qualities;
d) to achieve high sports results.

11. Physical preparedness indicators include:

a) force, speed, endurance;
b) growth, weight, chest circumference;
c) blood pressure, pulse;
d) heart rate, respiratory frequency.

12. Individual development of the human body throughout his life is called:

a) genesis; b) histogenesis;
c) ontogenesis; d) philogenesis.

13. Physical development indicators include:

a) force and flexibility; b) speed and endurance;
c) height and weight; d) dexterity and jumping.

14. Hydodina- This is a consequence:

a) lowering motor activity man;
b) improving the motor activity of a person;
c) lack of vitamins in the body;
d) excessive nutrition.

15. The lack of vitamins in the human body is called:

a) avitaminosis; b) hypovitaminosis;
c) hypervitaminosis; d) bacteriosis.

16. The pulse in an adult untangled person in rest is:

a) 60-90 wt. / min.; b) 90-150 wt. / min.; c) 150-170 wt. / min.; d) 170-200 Ud. / min.

17. The dynamometer serves to measure the indicators:

a) growth; b) lung life capacity;
c) willpower; d) the strength of the brush.

18. Exercises where speed and power are combined:

a) general collaboration; b) self-force;
c) speed-force; d) group.

19. The learning of a complex motor action should be started with the development:

a) of the initial position; b) the bases of the equipment;
c) summarizing exercises; d) preparatory exercises.

20. From a low start run:

a) for short distances; b) on average distances;
c) on long distances; D) Crosses.

21. Running on long distances is developing:

a) flexibility; b) agility;
c) speed; d) endurance.

22. Running over rough terrain is called:

a) sipla-cheze; b) march-throw;
c) cross; d) jumping.

23. Running shoes are called:

a) sneakers; b) pointes; c) Czech; d) rose.

24. One way to jump in the height is called:

a) step-down; b) rolling;
c) overwork; d) jaming.

25. Dimensions of the volleyball court make up:

a) 6x9 m; b) 9x12 m; c) 8x16 m; d) 9x18 m.

26. Duration of one quarter in basketball:

a) 10 min; b) 15 min; c) 20 min; d) 25 min.

27. Basketball is prohibited:

a) play with hands; b) playing legs; c) game under the ring; d) throws in the ring.

28. Pioneerball- Summer game:

a) to basketball; b) to volleyball; VC table tennis; d) to football.

Right answers

1 - b; 2 - in; 3 - b; 4 - in; 5 - in; 6 - in; 7 - b; 8 - in; 9 - in; 10 - in; 11 - a; 12 - in; 13 - in; 14 - a; 15 - a; 16 - a; 17 - g; 18 - in; 19 - in; 20 - a; 21 - g; 22 - in; 23 - g; 24 - a; 25 - g; 26 - a; 27 - b; 28 - b; 29 - in; 30 - G.

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1. General physical training

General physical training (OFP) is the process of improving motor qualities aimed at the comprehensive and harmonious physical development of a person. The OFP is non-specialized (or relatively small specialized) the process of physical education, the content of which is focused on improving the functionality, overall performance, is the basis (base) for special preparation and achieve high results in favorites form or sport.

The tasks of general physical training are to ensure a high level of comprehensive physical fitness, support it for many years, thereby contribute to the preservation of good health and creative longevity.

The main means of general physical training are the preparatory exercises used in various sports, the content of which is focused on the creation of extensive prerequisites for success in a wide variety of activities. OFP is being built using the patterns of transport effects with preparatory exercises on the main, performed in the main activity. It increases general level The functionality of the body by increasing the performance, the versatile is developing physical qualities, systematically enriches the Foundation for motor skills and human skills.

2. Methodical principles of physical education

Physical education - one of the types of the pedagogical process and the general principles of pedagogy are distributed on it:

* Consciousness and activity,

* clarity,

* availability,

* Systemativity,

* Dynamic.

However, in the field of physical education and, in particular, in the field of sports training, these principles are specified and filled with a content reflecting the specifics of the process.

The principle of consciousness and activity. This principle provides for the formation of a meaningful relationship and sustainable interest in exercise classes. This is ensured by a certain motivation, for example, the desire to strengthen health, make correction to the physique, to achieve high sports results. As a motive, it may be just a desire to actively relax or get a good assessment of physical culture. In any case, it is important that a clear personal motive of exercise practices is formulated and a steady interest in them has developed. However, the necessary motivation for classes in some students does not occur immediately. This will require an individual explanatory work of the teacher with a student. At the same time, conscious analysis and self-control of success and failures of the most engaged.

The principle of visibility. Visuality is a necessary prerequisite background. In the process of educational training classes The main thing is to create a correct presentation, an image of a motor task or a separate item before trying to perform it. Direct visuality is a showing of a motor task by the teacher himself or the most prepared student. But it can be supplemented with benefits and technical means and imitation actions using items and figurative expressions. Training task can be perceived not only by eyes, but also by other senses. In some sports movements, rhythm plays an important role. In this case, the concept of "clarity" includes an auditory perception that complements the visual.

Principle of availability. This principle obliges to strictly take into account age and sex features, the level of preparedness, as well as individual differences in physical and mental abilities involved. Accessibility does not mean the absence of difficulties in the training process, but assumes the satisfying measure of these difficulties that can be successfully overcome. Doing in this process is not a passive subject, but an active face actively. A complete correspondence between the capabilities and difficulties when mobilizing all the forces of the study and means the optimal measure of accessibility.

The principle of systematicity. The principle of systematics is before, the regularity of classes, rational alternation of loads and recreation. Regularity of classes involves a rational alternation of psychophysical loads and rest. Any load has four phases: energy spending, restoration, superiority, return to the initial level. That is why training classes in physical culture never spend within two days in a row. In addition, it is the need to comply with the principle of systematics that the program requirement on the discipline "Physical Culture" is explained - a regular visit to all classes provided for by the training schedule.

The principle of dynamism. The principle of dynamism, or gradually increasing the requirements, is to form more and more difficult tasks as the previous ones are fulfilled. This is expressed in the gradual complication of motor problems, in the increase in the volume and intensity of loads (subject to the principle of availability). When implementing the dynamic principle, it is envisaged to regularly update the training material, as well as increase the volume and intensity of loads. Without updating exercises, do not master the wide range of skills and skills - the coordination basis for the development of new, more complex motor tasks.

3. Basics and stages of training movements

physical Motor Education

In the long-term process of physical education, there is actually constantly training in one way or another motor actions. Some of them are formed as skills, others - and as skills, the third is repeatedly transformed by purchasing the properties of skills and skills. In general, the process is this multi-stage and multicreame. If, however, consider the process of learning a separate action that is communicated to the skill formed to a certain extent, it is legitimate to talk about a relatively completed cycle of learning to this action. In such a cycle, there are three consecutive stages:

Initial learning. Formation of the base of the skill.

In-depth learning. Formation of skill in its holistic circuits and details.

Resulting actions. Direct formation of skill, its strengthening, improvement.

4. Development of physical qualities

The physical qualities are made to call those functional properties of the body that predetermine the human motor capabilities. Physical abilities understand the relatively sustainable, innate and acquired functionality of organs and the structures of the body, the interaction of which determine the effectiveness of motor actions.

In the domestic sports theory, it is customary to distinguish five physical qualities: force, speed, endurance, flexibility, dexterity. Their manifestation depends on the possibilities of the functional systems of the body, from their preparedness to the motor.

Epiphany

By force (or powerful abilities) in physical education, they call the ability of a person to overcome the external resistance or counteract it through muscle stresses.

Raising speed

Under speed, the complex of the functional properties of a person, directly and in the advantage of determining the speed characteristics of movements, as well as the motor reaction.

Raising endurance.

Endurance is expressed in a set of physical abilities, maintaining the duration of operation in various power zones: maximum, submaximal (vehicle), large and moderate loads. Each zone of loads is inherent in its peculiar complex of organs and body structures.

Raising dexterity.

Dexterity is made to call the ability quickly, accurate, it is advisable, economically solve the motor problems. Dexterity is expressed in skills to quickly master the new movements, accurately differentiate various characteristics of movements and manage them, improvise in the process of motor activity in accordance with the changing environment.

Education of flexibility.

Flexibility - the ability to perform movements with a large amplitude. The presence of flexibility is associated with the factor of heredity, but the age and regular physical exercises affect it.

5. Formation of mental qualities

In the process of physical (sports) training, there are significant impact on the formation of moral, volitional and mental qualities that become permanent features. This allows you to show them in educational, labor, public and other activities, as well as in everyday life and in the family. Such qualities include hard work, discipline, sense of responsibility for the results of their work, courage and determination, purposefulness, perseverance, excerpt and composure.

Physical culture provides unlimited opportunities for aesthetic education. She raises the ability to perceive and understand the perfect in the movements of the human body, perfectly with its lines and forms, the development of physical, moral, volitional and mental qualities.

Of particular importance acquires the formation of psychophysical stability to various conditions external environment: the ability to exercise stability of attention, perception, memory, their concentration and switching in conditions of a shortage of time, mental fatigue, neuro-emotional stress, stress; the use of physical culture to optimize the performance, prevention of neuro-emotional and psychophysical fatigue; Improving efficiency academic labor Students and in the future of their professional labor.

6. Common physical training. Her goals and tasks

General physical training (OFP) is the process of improving motor physical qualities aimed at the comprehensive and harmonious physical development of a person.

OFP contributes to improving the functionality, overall performance, is the basis (base) for special preparation and achieve high results in the selected field of activity or sport. The following tasks may be delivered before the OFP:

* achieve the harmonious development of body musculature and the corresponding muscle strength;

* Purchase overall endurance;

* increase the speed of performing a variety of movements, total speed abilities;

* increase the mobility of the main joints, the elasticity of the muscles;

* Improve agility in a wide variety of (household, labor, sports) actions, the ability to coordinate simple and complex movements;

* Learn how to perform movements without excess stresses, master the ability to relax.

The main target task of physical training of the main contingent of students is general physical training.

Intensity and energy consumption zones at various physical exertion

When performing physical exercises, a certain load on the human body occurs, which causes an active response from functional systems. To determine the degree of intensity of functional systems, the intensity indicators (power and muscle tensions) are used, which characterize the body's reaction to the specified operation. The most informative indicator of the load intensity (especially in cyclic sports) is the frequency of heart rate (CSS).

7. Physiologists have defined four intensity zones on heart rate

Zero intensity zone (compensatory) - heart rate up to 130 ° C. / min. With such an intensity of the load of effective impact on the body, it does not occur, so the training effect can be only weakly prepared. However, in this intensity zone, prerequisites are created for the further development of the training: the network of blood vessels in skeletal and heart muscles is expanding, the activities of other functional systems (respiratory, nervous, etc.) are activated.

The first training zone (aerobic) - heart rate from 130 to 150 ° C / min, this turn is called the readiness threshold. Work in this intensity zone is provided by aerobic energy supply mechanisms, when the energy in the body is produced under sufficient oxygen intake.

Energy consumption in the occupation of various sports in the settlement of 500 m:

Runway athletic - 50 kcal

Running ice skating - 35 kcal

Swimming - 200 kcal

Ski racing (10 km) - 550 kcal

Cyclingons (10 km) - 300 kcal

8. Value muscular relaxation When serving sports

Each muscle, connected by the joint, is opposed to the other, attached to the same joint, but on the other side and ensures the movement of some part of the body to the other side. Such oppositely located muscles are called antagonists. Almost every major muscle has its own antagonist.

The ability to spontaneously reduce excess voltage during muscle activity or to the relaxation of antagon muscle relaxation has great importance In everyday life, work, sports, because thanks to it, physical and mental stress is removed or decreased.

In force exercises, unnecessary tension of antagonist muscle reduces the amount of externally manifested force. In exercises requiring endurance, it leads to excessive spending forces and to a faster fatigue. But especially interferes with excessive tension speed movements: it strongly reduces the maximum speed.

The possibility and conditions for the correction of general physical development, physical and functional preparedness by means of physical culture and sports

The possibilities of physical culture in improving health, correction of the physique and posture, increase overall health, mental stability is very large, but ambiguous.

Correction of physical development. Not all signs of physical development are equally amenable to correction at student age: the harder - growth is much easier - body weight and individual anthropometric indicators (chest circumference, hips, etc.).

Experience shows that the most favorable to stimulate growth affect sport games (Basketball, Volleyball, Badminton, Tennis, etc.). They are recommended to combine with moderate power (swimming, walking on skis, running) 2--3 times a week to 40--120 minutes. Promotes growth and daily special jump exercises (rope, multiple swelling), exercises in the WISE on the crossbar or the gymnastic wall. Exercises in Wiste, in addition, strengthen the muscular "corset," counteract the sedimentation of the vertebrae and contribute to the preservation of good posture.

In contrast to growth, the mass of the body is amenable to significant changes both in the one and the other way with regular classes with certain physical exercises or sports (with balanced nutrition).

The correction of the motor and functional preparedness of young people of student age is closely related to the peculiarities of the development of human coordination and functional abilities in ontogenesis. Numerous studies have shown that the most favorable period for the development of sports movement techniques is age up to 14-75 years. But this does not mean that a dexterity cannot be improved at student age. Coordination opportunities can be developed by classes with certain sports. But for the first time, start sports that require high coordination to achieve higher sports achievementsAt student age it is inappropriate - the most favorable age period is over.

9. Special physical training

Special physical training is the process of education of physical qualities, providing the preferential development of those motor abilities that are necessary for a specific sports discipline (sport) or type of work.

Special physical preparation is very diverse in its direction, but all its types can be reduced to two main groups:

sports training;

professional and applied physical training.

10. Athlete's Preparation Structure

Athlete's preparedness structure includes technical, physical, tactical and mental elements.

Under technical preparedness should be understood as the degree of development by the athlete of the technique of the system of movements of a particular sport. It is closely related to the physical, mental and tactical capabilities of an athlete, as well as with the conditions of the external environment. Changes to the Rules of Competitions, the use of other sport inventory Noticeably affects the maintenance of technical preparedness of athletes.

The structure of technical preparedness always present the so-called basic and additional movements.

The basic includes, movements and actions that make up the basis of the technical equipment of this sport. The development of basic movements is mandatory for an athlete specializing in this sport.

Additional include secondary movements and actions, elements of individual movements that do not violate its rationality and at the same time are characteristic of the individual characteristics of this athlete.

Physical preparedness is the possibility of organism functional systems. It reflects the necessary level of development of the physical qualities, which depends on competitive success in a certain sport.

Tactical preparedness of an athlete depends on how much it will master the means of sports tactics (for example, by technical techniques needed to implement the selected tactics), its species (offensive, defensive, counterattacking) and forms (individual, group, command).

Mental preparedness in its structure is heterogeneous. It can select two relatively independent and at the same time interconnected parties: volitional and special mental preparedness.

11. Professional and applied physical training as a component of special training

As a kind of variety of physical education, professional-applied physical preparation is a pedagogically directed process of providing specialized physical fitness to selected professional activities. In other words, this is based on the learning process enriching an individual fund of professionally useful motor skills and skills, education of physical and directly related abilities, from which professional legal capacity directly or indirectly depends on.

12. Forms of exercise

Based on the state standards of higher professional education universities independently (taking into account the content of the exemplary curriculum on physical culture, local conditions and interests of students) determine the forms of physical culture. Currently, mandatory urgent (training) and nonreight form of classes are used.

Training classes are the main form of physical education. They are available in the curriculum of the university at all faculties. Training classes can be:

theoretical, practical, control;

elective practical classes (optional) and optional;

individual and individually-group additional classes (consultations);

independent classes on the task and under the control of the teacher.

The mandatory theoretical section of the program is subject to students in the form of lectures (in some cases in group classes). The practical section consists of two subsections: methodic and practical and training. The practical section is implemented in training sessions of various focus, and in the sports educational department - at training and training sessions.

Individual, individually group additional classes (consultations) are held for their intended purpose and on the schedule of the Department of Physical Education for students who do not cope with the credit requirements, as well as for those who want to deepen their knowledge and practical skills.

Independent classes can be carried out on the task and under the control of the teacher both in the educational and in the extracurricular time. This type of classes is devoted to a separate head of the textbook. Control classes are designed to provide operational, current and outcome information about the degree of learning material. Control classes are conducted during the semester after the passage of individual sections of the program. At the end of the semester and school year Students of all educational departments give tests in physical culture, and at the end of the entire course - the exam.

Exacting classes are organized in the form:

exercise and recreational events in the course of the school day (morning charging);

classes in sections organized by the trade union sports club or other intrauterue organizations;

amateur exercise exercise, sports, tourism;

mass wellness, physical education and sports intravouris and Vnevozovsky events (sports competitions, physical education).

The relationship of various forms of educational and extracurricular classes creates conditions that provide students with the use of a scientifically based volume of motor activity necessary for the normal functioning of the organism of the young man of student age.

13. Mass sports and port higher achievements, their goals and tasks

Mass sports did every person at least once in life undoubtedly. With its help, people around the world acquire the opportunity to improve their physical qualities and motor capabilities, to strengthen their health and extend creative longevity, and, therefore, to withstand the undesirable impact on the body of modern ecology, the frantic rhythm of the information life, in which almost the whole world is spinning. From here you can withdraw the goal of mass sports that are to improve health, improving their physical health and receipt active rest. Mass sports is a continuous social experiment, during which humanity will know its capabilities, accumulates and improves human capital, expands its potential. Mass sports, performing developing, educational, patriotic, communicative functions, combines and coordinates individuals and social groups, develops a nation. In modern conditions, the importance of solving the integrated task of training professional, popular and highly paid personnel of mass sports - teachers of physical education and physical education, instructors, coaches, organizers of sporting events, etc. At the same time, the development of mass sports in modern Russian society is extremely difficult. Disadvantages of equipment, high-quality equipment, modern information equipment for sports halls, level of sanitary and hygienic conditions, a weak software-methodical base, confidently declining professionalism and low salary of physical education teachers led the Russian system of physical education to the serious lag from the required level. Mass sports is largely repeated and converges with physical training (culture). Unlike him, the sport of higher achievements puts completely different goals and objectives. In the elective course of the educational discipline "Physical Culture" Department of Physical Education may submit to students to choose not only separate species Sports, but also the most popular physical exercise systems.

Along with mass sports, there is a sport of higher achievements, or a big sport. purpose big Sport It is fundamentally different from the purpose of mass. This is the achievement of the highest possible sports results or victories at the largest sports competitions. Any higher achievement athlete has not only personal importance, but becomes a national property, as records and victories in the largest international competitions contribute to strengthening the country's authority on the world arena. Today, the sport of higher achievements is the only model of activity in which outstanding record holders the functioning of almost all organism systems can manifest itself in the zone of absolute physiological and mental limits of a healthy person. This makes it possible not only to penetrate the secrets of maximum human capabilities, but also to identify ways of rational development and the use of natural abilities available from each person in its professional and social activities, increasing overall performance. To perform the goal, special exercise systems are being developed, preparation, with the right execution of which maximum results are possible. Developments are manufactured using leading research institutes. Thus, the sport of higher achievements allows the basis of the identified individual characteristics and human capabilities in a certain form of sports to achieve maximum, record results.

14. Sports Competitions as a means and method of general and special physical training of students

Sports competitions are one of the most effective forms of organizing mass health and sports work. Competitions are not only like a form, but also as a means of enhancing the advocacy, sports and applied and sports training of students.

Sports results are essentially an integrative indicator of the quality and effectiveness of the psychophysical training of a student conducted at training sessions. In contestants, students more fully demonstrate their own. Physical opportunities. That is why the admission of standards for general physical, training in training activities is carried out in a competitive environment in the test competitions in the study group or on a training stream.

Thus, sports competitions can also act as a means of preparation, and as a method for monitoring the effectiveness of the training process.

15. Sports classification

Number of international I. national species Sports are now so great that it is difficult to review, and the emergence of new sports is obvious acceleration. In the future, in all likelihood, the sphere of sports will be replenished with new types. In principle, the "Material" can be included in it different species Activities, provided, of course, that it is issued as a subject of sports competition and is used by the laws of sports perfection. In the most common review of sports, which have currently gained widespread international distribution, among them it is possible, not detailing, to distinguish five groups that differ significantly in the nature of the activity of the athlete, the source and method of achieving the sporting result.

The 1st group is the sports, which are highly active musculoskeys, achievements in which are crucially derived from physical and directly related abilities of an athlete. This includes the majority of basic sports that have, naturally, intragroup differences.

The 2nd group - sports, the operating basis of which are actions of an athlete on managing external "self-deviating" means of movement (motorcycle, car, glider, aircraft, yacht, bouer, etc.), due to the skillful use of which is achieved by sports result.

The 3rd group is technical and design types of sports, in competitions on which there are not so many themselves directly competitive actions of athletes, how many results are the objects of conditional model-design activities (air, auto-beam, etc.).

4th group - riflers Sports (using firearms or other small arms, in particular onion), in which the motor activity of the athlete is rigidly limited by the conditions for defeating the target.

The 5th group is the abstract-gaming sports, the outcome of the contests in which is defined in a decisive extent determined by the non-motor activity of the athlete, but an abstract-logical fiction of the opponent (varieties of chess and coherent sports, etc.).

Although this list is not exhaustive, it is already seen from it that the sphere of sports historically entered quite a variety of activities of human strengths, abilities, skills. At the same time, a number of "ancient" sports (such, for example, the motor basis of which make up, jumping, throwing, protection and attacks in martial arts) historically arose on the material of the initial forms of labor and hostilities. Labor practice and military affairs significantly affect the formation of modern sports, especially vocational and applied and military-applied. At the same time, the shape of sports movements and actions is inevitably modified, acquire differences from their initial basis, developing in accordance with the laws of sports improvement. The formation of new sports in the last century is increasingly happening on the material accumulated in the sphere of sport itself (in particular, by modifying the previously established types of its species), and at the same time under the influence of the interaction of the adjacent spheres of culture.

So there was a sports acrobatics, sports and artistic gymnastics, trained sports, sports freestyle, roller skating, skating short sprint and a number of other sports. It is also characteristic that the appearance of an increasing number of them is due to technical progress, allowing to expand the sphere sports activities: parachuting, sporting deltalanenism, varieties of underwater sports, etc. As already noted, the absolute majority of existing sports are the entire extensive first group and a significant part of the second group - is the main means of physical education, used as the most effective means of aimed impact on the development of physical Qualities and closely related abilities of the individual. In the future, such sports, it is necessary to think, will not lose their dominant position in the sports field and the sphere of education. This is primarily due to the specific social sports functions, the main one of which is to be a factor in the physical improvement of a person under the conditions of radical changes in the life environment and the trends in the decline in motor activity in a number of spheres of life. But this, of course, does not exclude the further development of sports of all other groups contributing to intellectual education, technical education and the general progress of the individual.

16. System of Student Sports Competitions

The whole system of student sports competitions was built on the basis of the principle "from simple to complex", i.e. From the intravourism test competitions in the study group, on course (often under simplified rules) to intervo-sized, etc. to international student competitions.

Intravuzovsky sports competitions include testing competitions within training groups, training flows at the rate, competition between faculty courses, between faculties. Depending on the content of the "Competition Regulations", the contest can be either personal (for each speaker), or command, or personally command; Available to each student, or for the "sports elite" of the study group, course, faculty determined at the preliminary competitive stages. But in any case, in the first stages of this system of intravouris competitions, every student can participate, regardless of his level of sports preparedness.

In the interuniversity competitions, the strongest athletes students are usually involved and compete personally or as part of national teams of individual courses, faculties, universities.

The targets for interuniversity competitions, like their sports level, can be the most different: for example, friendly sports meetings between students of the faculties of various universities or between teams of single-profile educational institutions. The purpose of such competitions is to rather establish personal contacts between future colleagues by profession than to find out sports advantage. However, a sports task can be delivered - to achieve the best sporting result in competitions between universities of the city, district or universities of Russia. This determines the level of sports preparedness of students of each university, and, consequently, the nature of the relationship in individual educational institutions to the sports interests of students and to create the necessary conditions for sports improvement of athletes' students.

At the level of individual universities on the initiative of the rektakes and public organizations International sports meetings can be organized. International student competitions are organized by inter-university public sports associations.

17. Individual selection by a student of sports (motivation and justification)

The desire to be healthy

Wish look beautiful

The ability to express yourself

Intellectual and spiritual development

Availability of excitement and struggle

Opportunity to communicate with friends

Achieving sports results

Along with the desire to be healthy, students highlight the desire to look beautifully. Which of young people would not want to have a slim figure, be strong, hardy, dexterous, and all this plays the last role in self-affirmation of a young man in the circle of their peers, in the educational and labor team.

Health, physical development and image in a decisive degree depend on the level of total culture of students, the nature and orientation of value orientations, awareness of physical culture not only as a tool for improving the proprietary system, but also the realization of the ideals and aspirations of a person.

As many years of experience shows, when choosing sports (or physical exercise systems), most of the students are not observed with a clear, conscious and reasonable motivation.

Most often the choice is determined by the accident: then together with another or girlfriend; then the teacher is more sympathetic; then the schedule is more convenient ... Much less often, the choice is based on a steady interest in a certain type of sport or on understanding the need to perform certain exercise to correct the shortcomings in their physical development or functional preparedness. And a random selection, as a rule, leads to the loss of interest and decrease in activity, and therefore classes will not be effective.

Brief psychophysical characteristics of the main groups of sports and modern systems of exercise

1) Sports, mainly developing individual physical qualities

The problem of accented education and improvement of basic physical qualities - endurance, forces, speed, flexibility, dexterity - less complex on initial stages Systematic exercise classes, since during this period, newcomers, as a rule, are simultaneously improving all these qualities. It is not by chance that at this stage of preparation, the highest effect gives a comprehensive method of training. However, as the training in any particular physical capacity is raised, with a gradual increase in sports qualifications from a novice to an athlete-arrester, the magnitude of a mutual positive effect ("transfer") gradually decreases. With a high level of preparedness, the development of one physical quality begins to slow down the development of another.

2) Sports, mostly developing endurance. Education of endurance in the process of sports training is one of the effective means of achieving high performance, which is based on the stability of the central nervous system and a number of functional systems of the body to fatigue.

The physiological mechanisms of this process are very complex. High performance is ensured due to a variety of shifts in the body of an adaptive (adaptive) character occurring under the influence of regular training: the morphological and functional development of the heart muscle, an increase in the elasticity of the walls of blood vessels, an increase in the stock of energy-rich substances in muscles and internal organs, high efficiency and stability Systems. Sports, accently developing overall endurance, can be attributed to all cyclic species Sports in which physical activity continues relatively long time on the background of preferential enhanced aerobic (oxygen) exchange in the human body: sports walking, running on medium, long and super long distance, cycling, ski race Biathlon, swimming, most of the distance in skating sports, sports orientation, triathlon.

The high level of total endurance is one of the main evidence of excellent human health. With the help of regular activities of sports, developing overall endurance, it is possible to significantly improve individual indicators of physical development: increase the tour of the chest and the life capacity of the lungs, significantly reduce the fat layer, i.e. Excess body weight. Such classes allow a practically healthy person, but with reduced functional capabilities of cardiovascular and respiratory systems to increase overall performance, resist fatigue.

3) Sports, predominantly developing force and high-speed qualities. In various sports, in life situations, power can manifest itself in different ways, in combinations with other physical qualities. Therefore, about individual manifestations of power qualities they say: absolute strength, relative force, power stamina, high-speed-force qualities. Each of these qualities are certain types of sports, various methods of development of power qualities, different goals in achieving sports, labor and vital tasks.

4) Sports that develop mostly speed. The speed can not be confused with the speed of movement (in running, ice skating). In addition to the speed of the motor action reaction, the speed of movement is determined and power preparedness, and the rationality (technique) of the motor exercise.

To raise the speed of movements in students, specially organized classes are required in preparation for the fulfillment of mandatory credit standards, for example, in a run of 100 m. Specially directed occupations are needed due to the fact that a natural increase in speed is already terminated and a special systematic training is required for Improving high-speed qualities in each sport.

The physical quality of the speed is not essential in improving health, the correction of the physique. However, raising the speed is the necessary element in the preparation of representatives of a number of sports disciplines.

5) Sports, mainly developing coordination of movements (dexterity). Dexterity determines the success of mastering new sports and labor movements, manifestation of strength and endurance. Good coordination of movements contributes to learning to professional skills and skills. Therefore, the upbringing of dexterity should be given time in terms of general physical and sports training of students. This is ensured by sufficient diversity and novelty exercises from various sports for creating motor skills and improving the coordination ability.

The greatest effect in the upbringing of dexterity is provided by such complex coordination types of sports, which are sports acrobatics, gymnastics sports and artistic, jumping into the water, on a trampoline, ski jumping, slalom, freestyle, figure skating and sports games.

All these species (except for sports games) do not have a significant action on the cardiovascular and respiratory system, but there are significant requirements for the preparation of a neuromuscular apparatus, volga qualities athletes.

Due to the complexity and duration of the formation of coordination movements, it does not make sense to begin specialization in these sports at student age in order to achieve higher sports results. The foundation of the complex coordination movements is laid in childhood and requires many years of regular systematic training.

6) Sports of complex, versatile impact on the body of engaged in

For this group, a multilateral impact on those involved is characterized by: a whole complex of psychophysical qualities, motor skills and applied knowledge develops and improved.

Here you can highlight the characteristic subgroups:

* Sports related to direct contact struggle with rival, i.e. Types of martial arts;

* sport games;

* Multi-around.

So, we briefly familiarized themselves with the basics of physical training and found out that not only sports training and training, but also the moral and psychological qualities of a person affect health. Physical training has a positive effect on human health, increases the body's resistance, improves overall well-being. A sports person should be ready for a load on his body, observe training mode, and not to violate the cycle of its work. In general, moderate physical training has a beneficial effect on the well-being of a person and at work of all its bodies.

List of used literature

1) Physical Culture of the Student: Textbook / Ed. IN AND. Ilyinich. M.: Gardariki, 2000. - 448 p.

2) Matveev L.P. Theory and technique of physical culture / L.P. Matsev. - M.: FIS, 1991. - 347 p.

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Some terms, definitions and formulas

Gymnastics.This word appeared almost three thousand years ago in ancient Greece. It happens from the Greek word "Himnos", which means "naked". This is because the athletes in those times performed in contests naked.

Motor experience. Under motion experience, they understand the volume of motor actions mastered by man and ways to use. The larger number of these actions and methods owns a person, the versatile motor experience.

Dynamics of physical exercises. One of the main sections of biomechanics of physical exercises, which studies the patterns of movements of individual parts of the body and the entire body of a person in space and in time.

Individual control over the condition of the body. Such control can be carried out using sample Rufie Dixon At least once a month at the same time day. This trial is carried out as follows. It is necessary to lie on the back and be in this position for 5 minutes, after which it is necessary to measure the heart rate in 15 seconds. (P1). Then for 45 seconds. It is necessary to perform 30 squats, again lie on the back and measure the heart rate for the first (P2) and the last (P3) 15 seconds. The first minute of recovery. Performance is calculated by the formula:

At values \u200b\u200bfrom 0 to 2.9, the performance is considered good; from 3.0 to 6.0 - medium; from 6.0 to 8.0 - satisfactory; Over 8.0 - bad.

Samples Rufa Dixon help objectively judge the functional condition of the body.

Individual day of the day. Under the Day of the Day, the distribution of basic cases and events carried out by a person relatively constantly during every day. The main purpose of the regime is to ensure the optimal activity of the human body, the main functions and systems. The basis of the regulation of the day is the alternation of activities.

Coordination of movements - Ability to coordinate movements by various parts of the body when performing elements and compounds.

Locomotion (from Latin - place + movement) - a set of movements that provide animals and a person the opportunity to actively move in space.

General and special endurance. Endurance is divided into common and special. A common endurance characterizes the possibility of a person to work without reference to its specifics and conditions of implementation. Special endurance, on the contrary, characterizes the ability to continue to perform a specific specific work, and in relatively specific conditions.

General physical preparation. Under general physical training, the training process is aimed at the comprehensive development of human physical qualities.

Workout - The implementation of a complex of physical exercises is shortly before training or competitions in order to advance the mobilization of the functions of the body of an athlete, preparation for the performance of upcoming exercises at a high level.

Sports uniforms- This is the state of optimal readiness athlete to competitions. (3, p. 474.)

Technique of exercise. Under technology understand this method of performing movement, which allows the most effectively solving the task. The technique of any motor action is highlighted the basis of the leading link and the details of the technique. Under the basis of technology, the composition and sequence of movements and elements included in the motor action are implied. Under the leading link, the technique understands such an element of the motor action, without which this action cannot be performed. Details of technology are separate elements and features of the performance of holistic motor action, which depend on individual characteristics.

Lesson of physical culture It is divided into three parts: preparatory, basic and final. The appointment of the preparatory part is to prepare the body for physical work. In the main part of the lesson, its main tasks are solved, which may be related to either teaching motor actions and improving them or with the development of physical qualities. The final part of the lesson has a task to ensure the restoration of the body after the physical exertion of the main part.

Morning gymnastics contributes to the transition of the body from the passive state after sleeping to the active necessary for the upcoming activities.

Physical education - the organic part of the general upbringing; Socio-pedagogical process aimed at improving health, harmonic development of the forms and functions of the human body. This is a training for various motion skills and skills, the transfer of knowledge of physical culture (educational); Directed improved physical health of students.

Physical quality speed. Under speed, the properties of a person, allowing it the opportunity to make movements for the lowest time. The speed is manifested in the reaction rate and the speed of moving the body or its links in space.

Physical quality stamina. Under endurance, the properties of a person, providing him with the opportunity to resist fatigue and continue to perform physical work without reducing its capacity. Human endurance depends on the possibilities of respiratory and blood circulation systems, energy supply of working muscles. The main criterion for the selection of exercises is not the magnitude of the load, but the execution time.

Physical quality flexibility. Under flexibility, the anatomy-morphological properties of the human motor apparatus, allowing it to make movements with a greater amplitude. The basic requirement for the development of flexibility is a preliminary "warming up" muscles achieved by intensive warm-up.

Physical quality power. Under force, the properties of a person, allowing it to influence the external forces or actively oppose the muscular stresses. The main rule of the use of power exercises is a mandatory execution of them to the first signs of fatigue.

Under the physical culture of personality It is understood as the achieved level in the physical perfection of a person and the degree of use of acquired qualities, skills and special knowledge in everyday life.

Physical education - Part of the overall culture of society, one of the spheres of social activities aimed at improving health, the development of human physical abilities.

Physical preparedness - the result of physical training, i.e., a purposeful organized pedagogical process. Physical preparedness is estimated using special standards (standards, requirements, test control).

Physical performance of man.This is the ability of a person to perform a large amount of physical work for the allotted period of time. A person who has high performance is slower thanks and is restored faster.

Physical development- The process of morphological and functional development of the human body, its physical qualities caused by internal factors and living conditions.

Physical perfection It is characterized by full-fledged health, highly developed qualities, possession of many applied and sports skills, harmonious development of body shapes and other indicators.

Physical abilities- People's capacities that are sold in life, especially in motion activities, the basis of which make up its physical qualities.

Physical exercisesused in order to improve the forms and functions of the body, health promotion, the development of physical abilities, formation and improving the most necessary motor skills in the lives.

Features of the respiratory system in exercise classes. The athletes increase the amount of the chest, become deeper inhale and exhale, the content of hemoglobin in the blood increases. All this contributes to the best supply of the nervous system, and especially the brain, oxygen. In systematic classes, physical exercises increase the power of intercostal respiratory muscles and diaphragms, the mobility of the chest increases and the motor volume of the lungs increases. An important indicator of respiratory efficiency is the vital capacity of lungs (jerking), which is measured by the maximum amount of exhaled air after a complete breath.

According to the article Biasharova Tatyana, Karpashavich Larisa

Ticket number 9.

1. Tell us about independent classes on general physical training, what exercises are used, as they are distributed during classes.

2. What are physical scientific minutes and physical education pauses are held, and what exercises are used?

1 .Under general physical training (OFP) understand the training

the process aimed at the comprehensive development of physical qualities

man. Unlike other types of training in the OFP, the development of physical

qualities are carried out in order to achieve and preserve the optimal

overall health, maintenance of high functional

activity and social activities. However, on the basis of OFP

exercise special vocational and applied physical

preparation that provides the readiness of a person to actively turn on

into specific professional activities. The main tasks that are solved in the OFP process, including independent forms of employment organization, are increased:

The functionality of the basic vital systems

organism: respiration, blood circulation, energy supply;

The level of development of basic physical qualities (power, speed,

endurance, flexibility, dexterity, coordination);

Adaptive (adaptive) properties of the body to, socioecological

and climatic conditions of the human vital environment;

Protective functions of the body, disease resistance, mental

stresses and stress;

Professional level, special performance, as well as in

providing the functional readiness of a person to professional-project

physical training that includes the development of new

forms of movements and types of professional activities.

In the OFP, it is very important to plan the organization of the training process.

Planning includes:

The choice of physical exercises on the signs of their impact on

functional activity of organs and body systems;

Determining the magnitude of the load, its volume and duration as in

a separate occupation and in the system of classes;

Development of the content of each classes and system of classes on

weekly, monthly, semi-annual and annual period.

The planning of the OFP is necessarily carried out on the basis of the results

control of physical fitness involved and first of all

according to the results of the development of basic physical qualities.

Getting Started Planning Independent Classes, it is necessary

determine the level of its physical fitness. For this it is necessary

conduct testing of physical qualities and received

results compare with regulatory requirements that are set in

school program. Comparing your data with the requirements of the program,

reveal either a lag or advance in the development of physical qualities

and, accordingly, they determine the direction of the training

process (for example, if the lag was identified by indicators

endurance, then naturally in the content of classes include enough

large exercise for the development of this particular quality and, on the contrary,

if the lag in terms of force, then they are given mainly

strength exercises).

Having determined the orientation of the OFP and the relevant physical

exercises, proceed to planning the training process.

Initially, determine the number of classes in the weekly cycle (for example; 3

classes) and establish their duration (for example, / 60 min). After

this for each clause of the first weekly cycle is developed by the plankapplek.

At the end of the first cycle, the content of classes for

second cycle, etc. Working out the content of each subsequent

cycle, it is necessary to take into account the portability of the load in the previous cycle.

If the burden of the body of the load is normal (vigorous and cheerful

mood, good and strong sleep, high performance for

on all day), the load value is raised; If negative appeared

symptoms (breaking sleep, bad appetite, lethargy, fatigue, pain in

muscles), the loads do not change or even slightly reduce. Magnitude

loads are selected and regulated by cardiac frequency indicators

abbreviations, focusing on scientifically installed modes:

wellness (up to 120 ice / min); supportive (up to 140 ° C / min);

developing (up to 160 ice / min); Training (over 160 beats / min).

2 Repetitively successfully regulate the dynamics of performance can be with

help by physical culture, applying, in particular,

fizkultminutki, Fizkultpause, mobile and sports games, etc.

Fizkultminthki and physical attacks are carried out within 1-2 minutes. It enhances the metabolism in the body, increases attention, improves posture. In the selection of exercises for physical attacks, it is necessary to be guided by the following: Exercises should mainly cover large muscle groups and be simple. It is most advisable to carry out them when the first signs of fatigue appear: activity decreases, attention is disrupted, etc. Exercises are performed sitting and standing. Each complex consists, as a rule, from 3-5 exercises repeated 4-6 times. In the complexes it is recommended to use squeezing, fuses of the body, semi-riquids and tilts, semi-traces and cries with different movements.

As noted above, physical training in basketball is one of their most important parts of the sports training and is a process aimed at development to the required level of physical qualities. Physical preparation is divided into common and special. Under general physical training, the process of harmonious development of motor qualities that have a positive impact on the achievements of the basketball player and the effectiveness of the training process are understood. It is focused on creating a special foundation necessary for effective implementation Large workforce aimed at the development of special motor qualities, technical and tactical training. The high level of functional preparedness allows a basketball player to carry out the training work of a large volume and intensity, to recover faster after training loads, and the diversity of funds improves coordination abilities and facilitates the process of building, improving technical and tactical skills through the acquisition of new motor skills. The corrective value of general physical training is to correct the deficiencies of the physique that prevent the mastery of the rational technique of gaming actions.

The main means of general physical training include non-specialized exercises, among which the main place is allocated to the overall exercises and exercises from other sports - cross-time running, exercises with burdens, sports and mobile games, swimming, etc. Exercises from other sports are used for general physical development. Accordingly, the specifics of basketball (Lviv Yu.I., 1973, Zokiorsky V.M., 1970).

For the development of shared endurance and health improvement, crossings, swimming, skiing, etc. are used, and to strengthen muscular system Exercises with burden of various weights, for the acquisition of speed - sprint run, and for the development of dexterity and coordination of movements - various sports and moving games and exercises on gymnastic shells. Outlooking preparatory exercises with various subjects (sticks, rope, dumbbells, etc.) and without them, as well as on projectiles and simulators are designed for comprehensive physical development, primarily for beginners and few prepared basketball players. With their help increases mobility in the joints and the skill of the athlete is improved to coordinate their movements. These exercises are also used to correct the defects of the physique and physical development. All these exercises are performed in a wide variety of conditions - in the forest, in the stadium, in the specialized halls of gymnastics, rods, etc.

However, non-specialized (physician) training tools are small for special training of a basketball player. Their use in unreasonable volumes leads to the expenditure of adaptation resources of the body due to the involvement of non-specialized functional systems, which do not take part or are secondary in the gaming activities of the basketball player and do not require significant development, resulting in a balance of the content of training effects. These inappropriate waste of the body's adaptation resource, as well as training time, occur due to the corresponding decrease in the volume of special physical training, specialized exercises, and therefore slow down the growth of the basketball player's sports skills and its actors will be lower than potentially possible.

At the highest stages of sports skills, as a rule, a situation is developing when the level of development of both specialized (special) and non-specialized (general) qualities at a athlete reaches very high indicators. Further retention on the level achieved, and even more so raising, is associated with the limiting mobilization of the body's resources. In this regard, in training of highly qualified basketball players, non-specialized exercises should be a relatively small part of the overall training program, ensuring that they are maintained at the required level. However, this cannot be said about the training of low qualifications basketball players. For them, an increased volume of non-specialized exercises serves the foundation on which the improvement of technical and tactical skills and special physical qualities (Zofiorskyv.m, 1970).

In the practice of training highly qualified basketball players, it is often possible to face facts when in non-specialized (IPP exercises), the exercises seek to achieve very high results, significantly exceeding the requirements. Such facts reduce the effectiveness of the training process due to the inappropriate spending of the body's adaptation resources. However, the complete exclusion of general physical training from the preparation of highly qualified basketball players is impractical due to the fact that non-specialized exercises involve all the components of the body into active activities, which, in turn, stimulates the strengthening of these components and, consequently, the vitality of the whole organism in Overall. The latter is a prerequisite for the effectiveness of the training process. Consequently, every basketball player is needed a variety of non-specialized exercises, but at the stages of higher sportsmanship, they must perform mainly in the role of the doctors, rehabilitating means and provide motor preparation at the level of a non-specialized goal.

The use of non-specialized exercises in the warm-up. The specifics of the exercises used in the workout must comply with the specifics of the upcoming main motor activity. This applies both to training and especially competitions. The warm-up should contribute to the concentration of organism reserves where there is a particularly hard work. The inclusion of sufficiently intense non-specialized exercises (for example, a long running) is activated to a greater extent function and muscle groups, which in the main part of the training session will not function at a high and maximum level. In this case, the configuration of the body is "not at the address". There is a disorientation of the body. However, this does not mean that non-specialized exercises should be completely eliminated from the workout. They should be included in it, but only in the initial part and necessarily in unprotected (in terms of volume and intensity) of their implementation - a variety of exercises under such conditions will raise the functional preparedness of the body, the muscular-ligament apparatus of an athlete will be prepared, they will not create even temporarily unnecessary regime "the greatest Favorable "For nonspecific basketball motor functional systems. Having reached a variety of I. uncomplicated exercises OFP General Activation of the body, subsequent specialized exercises with ever-increasing tension, this common background is transformed into aimed intensification of specialized functional systems, which will have to do intensive work in the main part of the training or competition.