Among the means of physical education of children, adolescents and young men, various types of running, jumping and throwing occupy one of the most important places. This is due to their availability, dynamism, emotionality and naturalness. Properly organized athletics classes in combination with other means of physical education should promote:
- 1. strengthening the health of children and adolescents;
- 2. harmonious physical development;
- 3. development of physical, moral and volitional qualities;
- 4. upbringing of organizational and physical culture and sanitary and hygienic skills.
Skillfully applied athletics exercises help to improve metabolism, strengthen the nervous, cardiovascular and respiratory systems, as well as the formation of correct posture. When preparing a teenager to achieve high sports results, one should not forget that his body is different from that of an adult and that a teenager is not a miniature adult. During physical work, blood flow increases by 40-60 times or more, and skeletal muscles pass blood through themselves in large quantities.
So, the heart works with the participation of more than 600 helpers - "peripheral hearts", which provide blood circulation and blood supply to the body. These assistants are capable of developing pressure in excess of the maximum arterial pressure. And since skeletal muscles can develop such a great pressure, they alone are capable of raising blood from the lower extremities to the right atrium in a standing position.
All observations of young athletes show their better physical development in comparison with adolescents who did not exercise. However, such comparisons speak not only of the undeniable positive effect of muscle training, but also of the effect of selection in the recruitment of various sports schools and teams. Physically better teens are more likely to be successful in sports. That is why the best physical development in comparison with their peers who do not go in for sports is found in children who have just started classes in children's sports schools. The significance of selection is also manifested in the fact that adolescents who specialize in various sports are of unequal development8.
So, for example, when comparing the growth of dead power among young athletes, boxers and speed skaters, the best indicators were noted among speed skaters, when comparing the strength of the arm muscles, the best indicators were observed in boxers and athletes.
The question of the range of changes in various indicators of physical development of children in different age periods in connection with the specialized influence of motor activity and the environment is of great interest. Systematic, well-organized training usually, as mentioned above, leads to an improvement in the functions of the cardiovascular system, improves the response to muscle work, and expands the functionality of school-age children. So, for example, during functional tests (intensive running for 7 minutes), a significant difference was found in trained and untrained young athletes according to electrocardiography data.
The less trained showed a greater increase in heart rate and a greater increase in systolic rate. A more pronounced reaction is also noted in terms of arterial blood pressure. In trained athletes, the shifts were much smaller and recovery was more likely.
Thus, under the influence of physical exercises in children and adolescents, reserve breathing capacities increase; VC and MVL clearly increase, more oxygen is used from a liter of ventilated air, the oxygen transport function of blood circulation increases, the oxygen capacity of the blood increases, the mechanisms of tissue respiration are improved, the ability to continue physical activity in pronounced hypoxemic and hypercapnic states increases with the formation of a greater oxygen debt9. In the process of systematic sports training in young athletes, the neurohumoral regulation of respiration during muscular work improves, better coordination of the work of respiration is provided when performing exercises with both muscular and other functional systems of the body; there is an increase in the processes of economizing the respiratory system both at rest and during standard physical exertion. Such a direction of changes in the respiratory function testifies to the expansion of the body's capabilities with age and provides an opportunity for a sports doctor to objectively assess the functional
Under the influence of training, the vital capacity of the lungs can increase by 30%. It also rises under the influence of special breathing exercises. There is a fairly close correlation between the value of VC (VC) and ODE. The ode to the submaximal load and the absolute heart volume is +0.61 and the relative volume +0.68. Consequently, the greater the initial value, the heart volume in young athletes, the higher their ability to increase the MOC and MOC during intense muscular activity, i.e., the higher the maximum hemodynamic performance.
Blood pressure (BP). Until now, there is no consensus regarding the influence of sports on the level of blood pressure and the assessment of hypotension as an indicator of fitness10.
Considering the decrease in blood pressure in athletes as one of the most important signs of adaptation of the body to regular physical activity, the researchers come to the conclusion that not every decrease in blood pressure in athletes is a sign of high fitness of the body. In addition to the so-called hypotension of high fitness (physiological form), there may be other forms of it (hypotension from fatigue, neurocirculatory dystonia of the hypotonic type; hypotonic illness, hypotension with foci of chronic infection) due to the unfavorable influence of factors of the external and internal environment on the neurohumoral regulation of vascular tone in athletes. Hypotension cannot be considered a characteristic feature of the adaptation of an athlete's circulatory apparatus to physical activity.
At the same time, for young athletes in all age groups, this indicator is higher and increases with increasing fitness.
Thus, it can be concluded that in sports medicine there are ideas that the success of children in sports depends on a complex of psychophysiological and motor qualities, as well as on the morphological characteristics and functional capabilities of the autonomic systems of the individual. Moreover, the significance of individual elements of this complex is not equal for different sports. Although the selection requires specific sports requirements that determine the validity of individual psychophysiological and morphofunctional indicators, all this does not exclude the importance of general criteria that ensure the correct choice of sports specialization and assessment of the prospects of sports achievements of children and adolescents11. These criteria are indicators of biological age, as they reflect the maturity of individual systems and the whole organism. Of particular importance is the determination of the biological age of young athletes due to the fact that acceleration is accompanied not only by an increase in body size, accelerated growth and development, but also by a significant variability in the morphological and functional maturity of children and adolescents of the same passport age.
Human health is a very fragile system that requires constant monitoring and support. But what is the right way to take care of it? Will only proper nutrition and strengthening the immune system help in this? How to choose the optimal physical activity and is it necessary at all? Similar questions often arise among sedentary people. Speaking about the benefits of physical activity, it should be noted that their intensity, frequency, work on the muscles and skeleton are important.
The importance of exercise for human health
Moderate loads are necessary for a person. The more effective they are, the higher the potential that the body is capable of.
At the initial stage of jogging, overcoming distances of 3-5 km every few days, it will be difficult to maintain the pace, breathing and rhythm, not to switch to walking. However, in the future, the muscles will adapt, become stronger, and the blood supply to the lungs will improve.
In the future, a person will be able to run the same distances much faster, maintaining even breathing and without overwork. A positive result will affect not only the muscle group that was subjected to stress during training.
The positive effect of exercise on human health will be only if you adhere to a number of rules:
- Moderation. The only benefit will be from loads that are correctly calculated in intensity and frequency. They will increase the strength of the muscles, the appearance of the body, keep the body in good shape, and delay its aging. With too frequent training and regular extreme stress, on the contrary, its wear occurs, which leads to the opposite consequences. For example, a cardiologist is advised not to run every day, but to walk - the pace and rhythm of running are too great a load on the heart, and walking maintains its tone. This does not mean that running is dangerous, you just need to do it 2-3 times a week;
- Physical activity should be combined with proper nutrition. Only such a way of life guarantees the absence of health problems. Strenuous work is accompanied by the loss of calories, which are energy. Therefore, for sports, you need food rich in vitamins, minerals and other useful substances. For example, calcium deficiency leads to weak bones, respectively, training will be given harder;
- It is necessary to work in a complex manner. It is necessary to distribute the loads evenly to all parts of the body. This will eliminate injuries and deformations of muscles / bones;
- Consider the state of health. For example, in sports sections this parameter is controlled. In order not to harm yourself, it is recommended to visit an orthopedist, who will assess the condition of the skeletal system and recommend the optimal intensity of exercise. If you have a history of wounds or injuries, you need to undergo a series of diagnostic procedures in order to exclude contraindications to sports. If you have heart problems, you need to consult a cardiologist. It is also worth visiting a doctor for people with poor eyesight. Therefore, before actively starting to engage in, you need to assess the state of your health, and even better - entrust it to specialists;
- In the absence of contraindications, it is not only possible, but also necessary to be physically active. The benefits of sports will be noticeable within a few months. In addition, switching the activity from mental to physical activity relieves stress, helps to fight depression, and strengthens the immune system.
Kegel Exercises for Women's Health
More than half a century ago, Arnold Kegel developed a special complex that helps women who have difficulty urinating after childbirth. Previously, this problem was solved only with the help of surgical intervention, but it was not always successful. The ladies involved in this complex noted that their sex life improved: the sensations during intercourse became much brighter. Some of them claimed that they experienced the body for the first time only after doing Kegel exercises.
The benefits of intimate gymnastics are simply undeniable.
A similar complex affects the pubococcygeal muscle. Such activities allow you to increase control over sexual reactions and, accordingly, increase sexual pleasure, moreover, in both partners. Blood circulation in the pelvic organs is significantly improved.
Pregnant women can use them to prepare the body for the process of childbirth and restore vaginal muscle tone after the birth of the baby.
Kegel gymnastics can help overcome sexual dysfunctions such as vaginismus (involuntary contraction of the vaginal muscles) and dyspareunia (pain during intercourse).
It also contributes to the fight against urinary incontinence when coughing, running, sneezing. In addition, this complex can be used by men. It allows you to strengthen the muscles responsible for ejaculation (ejaculation), prolong the pleasure of intercourse.
Health Benefits of Exercise and Sports for Children
The school curriculum includes physical education from the very first grades. They are based on athletics and gymnastics complexes, outdoor games, in a number of schools the program includes swimming. These exercises have something in common, but there are also some features that are necessary for physical education.
Children of primary school age need gymnastic exercises. They develop coordination abilities, flexibility, purposefulness to acquire new motor reflexes, strength and speed.
The gymnastic program for children is represented by dance and drill, general strengthening, acrobatic exercises (with the help of inertial efforts), complexes for the development of balance. Climbing, climbing and jumping rope classes are also performed.
The impact of athletics exercise on children's health is also very significant. They allow you to develop endurance, speed, abilities, speed-power qualities. Athletics complexes involve almost all muscle groups, affect the activity of the respiratory and cardiovascular systems, and stimulate metabolism. The basis of athletics exercises is running, high and long jumping, throwing a small ball and medicine ball at a distance.
Physical education lessons are a mandatory form of physical education. Children receive the necessary minimum of skills, knowledge and skills that the school curriculum includes, and also increase their level of physical development.
Effects of athletics and other types of exercise on health promotion
Regular exercise reduces the risk of developing chronic pathologies, increases life expectancy and improves its quality. When exercise becomes part of the normal rhythm of life, it becomes easier to perform everyday tasks, such as climbing stairs, going to the store, working in the garden or home. In addition to the physical, mental well-being improves.
People who lead an inactive lifestyle are at risk of developing a heart attack and coronary artery disease. Exercise for health and longevity involves regular exercise throughout your life. If you are only active in your youth, there is no guarantee that exercise will be beneficial in old age.
Introduction ……………………………………………………………………………. 3
1. Influence of running on the human body ………………………………………… 4
2. The effect of walking on the human body ………………………………………… 6
3. The influence of physical exercises on mental development …………………. 7
Conclusion …………………………………………………………………………. nine
List of used literature ………………………………………………… 10
Introduction
Track and field athletics is the "queen of sports", combining five disciplines - running; race walking; jumping (long, high, triple, pole jumping); throwing (disc, spear, hammer), shot put; athletics all-around. This is one of the main and most popular sports. Athletics has its origins in England, where it began to develop in the 17th and 18th centuries, mainly in the form of running and walking. Since then, it has come a long way, becoming one of the most popular sports.
In our time, athletics can act as a "life buoy". Modern progress and civilization, on the one hand, improve the life of mankind, and on the other hand, alienate it from nature. Decreased physical activity, which, in combination with negative ecology, causes significant harm to the human body. The number of illnesses is increasing, the activity of the immune system is decreasing, many illnesses, which mostly elderly people previously suffered from, have become "younger" and, as a consequence, lead to a reduction in the life expectancy of a person. Decreased physical activity is one of the many negative factors that hinder the normal fruitful life of a person.
Track and field athletics is the most popular sport that contributes to the all-round physical development of a person. Systematic athletics exercises develop strength, speed, endurance and other qualities that a person needs in everyday life.
Consider how some types of athletics affect the human body.
1. Influence of running on the human body
Running is not a pleasant activity for many. But as practice shows, it is the most optimal, cheapest way to monitor your health. Everyone runs: children, adults, old people with their dogs ...
Running can be used to achieve very different goals, from spiritual self-improvement to weight loss. Each person, if desired, will find the answer to his question with the help of running. But there are several basic processes that are stimulated during running - both a beginner and an experienced athlete should be aware of this.
1. During and after running, the process of hematopoiesis is activated - “young”, healthy blood is formed.
2. Respiration is activated, absorption of free electrons from the air by the body is stimulated. This process takes place in the lungs due to the activation of gas exchange and through the skin. An increase in the number of free electrons increases performance (physical and mental) and stimulates all functions and systems of a person.
3. During running, the production of carbon dioxide by the body is activated, which has a very beneficial effect on all biochemical processes in cells. In particular, the amount of oxygen in the tissues increases, which helps to improve the metabolism in the body.
4. During a run of average duration (30-60 minutes), cell breakdown is activated in the body, which, in turn, after running training stimulates the synthesis of new young and healthy cells. First of all, old diseased cells are destroyed, and new ones are synthesized in their place. With the help of running, the whole body is rejuvenated and renewed.
5. An adult's body contains approximately 35 liters of fluid (5 liters of blood, 2 liters of lymph and 28 liters of intracellular fluid). With a sedentary lifestyle, all this fluid stagnates. During running, the liquid begins to actively circulate, eliminating stagnant zones in the body.
6. The supply of cells with nutrients and oxygen occurs according to the following scheme. At the first stage, the necessary substances are transferred from the blood to the intercellular fluid by diffusion through the walls of the capillaries. At the second stage, oxygen and nutrients are transferred from the intercellular fluid through the membrane into the cell. The third stage is the distribution of nutrients and oxygen inside the cell. In the same way, but in reverse order, waste products are removed from the cells. During and after running, all these processes occur at high speed, which increases the vitality of the body and activates self-healing. The cells of the body get rid of the products of their own vital activity while running, which excludes the option of self-poisoning.
7. Millions of cells die off in the human body every moment. To dispose of all this on your own, you need a non-intensive medium-duration load. Slow running is best for this. Otherwise, the dead cells of the body begin to decompose with the formation of poisons, which are carried throughout the body with the blood stream, causing poisoning and, for example, a condition such as chronic fatigue.
8. During running, the hormone serotonin is released, which is known to everyone as a hormone of happiness, thanks to which mood improves, symptoms of depression disappear, stress is relieved.
The cardiovascular system is the first to receive a healing impulse during jogging. According to experts, the heart and blood vessels react very positively to unhurried loads of medium (30-60 minutes) duration. Exercises on strength machines or with a barbell (dumbbells) develop skeletal muscles well, while absolutely not stimulating the development of the heart muscle and blood vessels. In contrast, running is considered one of the best ways to restore and maintain a healthy cardiovascular system.
There are several reasons for this positive impact.
1. Periodic tension and relaxation of the leg muscles. It is very important for the cardiovascular system during training to alternate tension and relaxation of the leg muscles. For example, exercising with a barbell (squats, lunges), a person does not receive even a tenth of the healing effect for blood vessels that can be obtained during a run. This is because in a normal workout, the muscles first experience a lot of tension (squatting with a barbell) and then rest. This training regime often leads to stagnant processes in the legs with the possibility of varicose veins. In contrast, running is a gentle, natural load on the leg muscles.
2. While running, the human body performs periodic oscillatory movements up and down. When moving up, gravity is overcome, and so many hundreds of times during training. Such oscillatory movement has a very positive effect on the entire fluid (lymph, blood, intracellular fluid) of the body, causing oscillatory movements in the smallest vessels.
3. During running, breathing becomes deep and rapid, which leads to active movement of the diaphragm up and down, which in itself is an excellent massage for all organs of the abdominal cavity. Such a massage activates blood circulation in these organs with all the positive consequences that follow from this. The active movement of the diaphragm promotes the outflow of venous blood from the legs up to the heart.
A steady, long run, the speed of which is not much higher than the speed of walking, according to Gilmore, the author of the book "Running for Life", can give an additional 10-12 years of life.
To many, this activity seems to be a very monotonous and boring exercise. In fact, this is not the case. Jogging, you can "throw out" your temperament in the sprint and experience all the measure of your patience, measuring out kilometer after kilometer in a marathon. You can train for the ambitious desire to become a world record holder or an Olympic champion, or simply run out of a desire to maintain health, performance and normal psychology. Finally, you can not part with running until a ripe old age, and in all years running will fully satisfy the moral and physical demands of the sport.
This exercise also has a healing effect on the immune system. With regular jogging, a person becomes active, collected, purposeful, which allows him to increase his self-esteem.
2. The effect of walking on the human body
Walking is the easiest of all sports. You don't need to spend a lot of energy on it, and the effect is quite high. Walking has a health-improving effect on the body, raises muscle tone, strengthens bone tissue, develops coordination of movements, and stimulates metabolism.
First of all, it stimulates the work of the heart muscle (myocardium). Doctors have proven that if a person walks every day, at least for an hour, the risk of this kind of disease is reduced by 70%. Walking promotes weight loss and has a beneficial effect on the nervous system. In addition, with it, lactic acid does not accumulate in the body.
Walking can be divided into two types: fast and calm. Calm is more suitable for older people, it just keeps the body in good shape. In addition, you can at the same time increase the class time to two hours. Brisk walking will stress the muscles and develop bone tissue. By combining two types of walking, you can adjust the load according to your desire and well-being. After all, first of all, it is necessary to increase the tone, to raise the mood and improve health.
Walking can be both an independent sport and a general developmental, preparatory exercise before engaging in other sports. In this case, you need to spend less time on it.
This type of physical activity can be considered the safest type of physical activity. Almost everyone can do it - from a teenager to an elderly person. Now it has gained incredible popularity in European countries and America as a means to combat physical inactivity and its attendant problems. A few years ago, an Irish health organization launched the Health Trail project, which aims to involve as many of the population as possible in walking. Finland, Sweden, Denmark, Canada and Germany have already joined this project. In Germany, mass walks are organized on certain days, in which thousands of people participate.
Brisk walking is also good with a lowered emotional background, depressed, depressed mood. In the process of walking, just like with other loads (running, swimming, etc.), the body produces endorphins - hormones that have a positive effect on the psyche. It is also useful for short distances. However, to strengthen the cardiovascular system, exercises should be continuous with a high rate of movement.
Over time, the habit of walking quickly can become motor automatism, especially when using known routes.
There are no contraindications for walking, even a hypertensive person can deal with it. It is recommended to practice it for many diseases of the cardiovascular, pulmonary systems, for nervous overvoltage and even during rehabilitation periods. It has a strengthening effect on literally the entire body.
3. The effect of exercise on mental development
The positive influence of physical development on mental development was known in China, even in the days of Confucius, in ancient Greece, India, and Japan. In the monasteries of Tibet and Shaolin, exercise and labor were taught on a par with theoretical disciplines. Also in Ancient Greece: Plato was a two-time Olympic champion in pankration (mixed style of martial arts), Pythagoras was a champion in fist fights and this did not prevent them from being and remaining refined intellectuals.
How and why physical activity improves mental health is currently not fully understood. Some theories, for example, look at the effects of exercise on various hormones and other chemicals in our body.
Our bodies have an amazing hormonal system that contains chemicals similar to morphines called endogenous opioids. These hormones are of particular interest because their receptors are found in areas of the brain responsible for emotions, pain, and behavior. During exercise, the pituitary gland increases the synthesis of beta-endorphins, a type of endogenous opioid, resulting in an increase in their concentration in the blood. At the same time, there is an increase in the level of beta-endorphins in the human brain, and thus a feeling of general comfort is created.
Physical activity can also activate the action of special brain chemicals called neurotransmitters. Dr. Charles Ransford of Hillsdale College, Michigan reviewed the scientific evidence on the subject and suggested that while there is a need for further research, it can be concluded that exercise can alter the concentration of norepinephrine, dopamine and serotonin in the brain and, as a consequence, reduce the depressive state.
Dr. James Wiz of the Alberta Hospital and a team of researchers from Arizona State University independently concluded that there is an increased emission of alpha waves from the brain during periods of physical activity. The result of the influence of these electronic waves is the onset of a calmer and more peaceful state in a person. Their effect usually begins to appear after the twentieth minute of training and can be recorded using devices and some time after the cessation of active exercises. The researchers suggest that the effect of an increased number of alpha waves is among the positive factors of the effect of physical activity on the general psychological state of a person, including expressed in a decrease in mental excitability and a decrease in depression.
Other researchers have suggested that exercise reduces electrical tension in muscles. Some also believe that physical activity increases the transport of oxygen to the brain. In addition, during exercise, the body temperature rises, causing a decrease in muscle tension and affecting certain neurotransmitters in the brain.
The American College of Sports Medicine recommends regular exercise for 30-60 minutes a day, several times a week, as an important factor in promoting health, mental alertness and overall well-being.
A decrease in the level of mental excitability and depression and an improvement in the general condition that occur as a result of a physically active life will certainly have a positive effect on the performance of their professional duties by those whose work is mainly related to mental activity. For many students and knowledge workers, this primarily means that the time spent on physical education will never be wasted. On the contrary, even a 30-minute workout will increase mental capacity and more efficient use of time. Including breaks for physical exercise (“industrial gymnastics”) in the work and study schedules of sedentary workers and students can increase productivity and academic performance.
Conclusion
In the abstract, several examples of the impact of athletics exercises on the human body were considered. According to the given data, it is enough for a person to perform elementary physical activity in order to strengthen his health and always stay in shape. With regular exercise, you can resist the endless stream of stress, anxiety and depression that is so common in this century. Physical activity can act as a kind of protective buffer, reducing the stress and stress of everyday life, as well as positively affecting the improvement of mood and general physical and psychological well-being.
A person needs 30-60 minutes of light jogging or walking at an average pace to improve their health. In our time, the physical, psychological state of each of us can become a positive fact for the country as a whole. This indicator is the hallmark of the state. The health of every citizen of the country forms the health of the nation. Unfortunately, now it cannot be said that Russia is a state consisting of physically healthy and psychologically balanced people. But there is a noticeable tendency of an increase in those who began to engage in this or that sport. Now in Russia, running and walking are becoming very popular, because they are the most accessible physical activity, and the benefits from them are no less than from exercising in the gym. I would like to believe that in a few years we will be proud to say that Russia is a country with healthy citizens, and the whole world consists of physically strong people who do not know any diseases. Athletics can be a major contributor to this goal.
Bibliography:
1. Zhilkin A.I. Athletics - study guide - M .: ACADEMA, 2003. - 461 p.
Athletes of different specializations have certain differences in physique, functional capabilities of various organs and systems of the body, development of motor function, which affects the manifestation of strength, speed, endurance, flexibility, adaptation to various environmental conditions, working capacity, recovery indulgence, as well as sports achievements. These differences are due, on the one hand, to the selection system in the chosen sport, and on the other, to the specific influence of each type of athletics exercises on the body of women.
Women who specialize in sprinting tend to be of average height and weight, and good muscular development. Middle-distance runners differ from female sprinters in that they have relatively short stature, narrower shoulders and pelvis, long limbs, and good indicators of external respiration. Jumpers in length and height are characterized by high growth with low body weight, relatively short hips and a long shin.
Javelin throwers, disc throwers and shot throwers are distinguished by their tall stature, significant body weight and more prominent muscles. As a rule, the differences between anthrometric indicators in women and men in each type of athletics are quite large. For example, in a 100-meter run, the difference in body weight averages 22.2 kg, in height - 13.3 cm, and for shot putters, respectively, 37.2 kg and 18.6 cm.
Depending on the specialization, there are differences in athletes and in a number of physiological indicators. So, running for short distances in women is characterized by a high power of work against the background of a sharp increase in oxygen debt, and running for medium and long distances is characterized by a maximum increase in oxygen consumption. In the sprint, the energy consumption of women is 15-20% lower than that of men. In middle and long distance runners, the maximum oxygen consumption is usually 20-30% lower than in men.
The morphological and functional differences between men and women in the same kind of athletics ultimately affect sports results. Comparison of world records for women and men allows us to establish how much more athletes are inferior to men in some disciplines, and, consequently, in the level of development of speed, strength, endurance and other physical qualities. Table 14 shows world records of women and men in certain types of athletics and their differences.
In sprint running (100, 200, 400 and 400 m s / b), where speed and speed endurance are the leading factors in achieving sports results, women in terms of their development lag behind men by an average of 10%. Significantly large differences are observed in running with a predominant manifestation of special endurance (12-13%), significant differences are observed in speed-strength types of athletics (from 14 to 18%), smaller differences in supermarathon disciplines - about 5%.
Table 14
| Light type | World records | |||
| athletics | Women | Men | Differences, min, s | % |
| Run: 100 m | 10,49 | 9,69 | 0,8 | 8,26 |
| 200 m | 21,34 | 19,30 | 2,04 | 10,5 |
| 400 m | 47,60 | 41,18 | 4,42 | 10,2 |
| 800 m | 1.53,28 | 1.41,11 | 12,17 | 12,0 |
| 1500 m | 3.50,46 | 3.26,0 | 24,46 | 11,8 |
| 5000 m | 14.16,63 | 12.37,35 | 99,28 | 13,1 |
| 10000 m | 29.31,78 | 26.17,53 | 194,25 | 12,3 |
| 3000 m s / n | 9.01,59 | 7.53,63 | 67,96 | 14,3 |
| 42195 m | 2:15.25 | 2:04.26 | 8,8 | |
| 100 km | 6:33.11 | 6:13.33 | 4,9 | |
| High jump | 14,6 | |||
| Long jump | 15,9 | |||
| Triple jump | 15,2 | |||
| Pole vaulting | 17,7 |
Each type of athletics has its own effect on the body of women and contributes to the development of the necessary qualities. When conducting training sessions in all types of athletics, one should not forget about the peculiarities of the female body and the physical capabilities of women, depending on their specialization.
Each type of athletics makes specific requirements for the level of development of women's motor abilities, which determine the achievement of high sports results in this type. For example, the result in running for short distances depends on the ability to perform running movements as quickly as possible for 11 - 22 seconds. In addition to being a sprinter, barrier women need to have high mobility in hip joints and freedom of movement when performing them with maximum speed. Achieving high results in a "long" sprint requires athletes to maintain a speed close to maximum for more long time (up to 50 s). As the distance increases, the requirements for the level of development of speed qualities decrease, but the ability to maintain the greatest average speed (running for 800, 1500, 3000, 5000, 10,000 m and 42.195 km). Due to their psychological and physiological characteristics, women can more easily endure loads in these types of athletics and in recent years have progressed faster than men. The results in jumping and throwing depend on the level of development of speed-power qualities. If in high jumps the speed-power qualities should provide a significant vertical speed during repulsion, then in long jumps - high horizontal speed.
In shot put, the result depends on the instantaneous manifestation of maximum force during acceleration and pushing of the projectile. In discus and javelin throwers, these abilities are manifested in a quick, whip-like completion of the hand movement in the final effort. And, finally, women who are all-around should have an optimal balance in the development of all these abilities and qualities.
When developing and improving physical qualities and motor skills in training athletes, as well as athletes, various methods are used: uniform, variable, repetitive, interval, competitive, etc. The peculiarity of their use in training with women is due to various characteristics of the components load: intensity of exercise, duration, intervals and nature of rest.
The growth of sports results in women, as well as in men, largely depends on the effective regulation of training and competitive loads in the chosen form of athletics at various stages of long-term training. At the same time, the most difficult moment in the regulation and planning of loads is to ensure the continuity of loads in the training of girls, girls, juniors and women.
When planning loads in the process of conducting classes with women, you need to be guided by the general principles adopted in training. In particular, such as gradualness, wave-like dynamics of loads, cyclicality. At the same time, due to the specificity of the female body, their use has its own distinctive features. The loads should, on the one hand, be adequate to the physical capabilities of women, and on the other, they should ensure the continuous growth of results, sportsmanship.
The main thing is that women in the classroom do not perform unbearable physical activity. Sometimes this most important position is accidentally or mistakenly violated in training with men, but it is less dangerous than in training with women. The training load, which reaches a significant value in sports exercises, for an unprepared woman is fraught with negative effects, primarily on the internal organs. It is important to protect novice athletes from sudden shocks, instant stresses and efforts at the moments of landing, jerking, lifting a load or their body weight on shells, etc.
When teaching beginner athletes, the exercises must be selected so that the objective difficulties in individual exercises and the total load in the classes increase gradually over a long time. This gradualness will prevent unwanted influences, will strengthen the intrapelvic muscles, ligaments and internal organs.
A large place in the annual training of women sprinters is given to running and jumping exercises. For girls, their total volume reaches an average of about 15 km, for girls - 30 km, for juniors and women - 40 km.
Performing a large number of running and jumping exercises requires close attention to strengthening and developing the muscles of the legs, and especially the foot. A significant load on the legs of beginners and young athletes who have insufficiently strengthened foot muscles leads to flattening of the foot and the appearance of flat feet. In addition, it should be borne in mind that leg exercises develop the intrapelvic muscles located on the inner walls of the pelvis.
Women need to perform various jumping exercises on soft ground (mats, sand, sponge, etc.), since they cause a slight movement of the pelvic organs and, therefore, help to strengthen the muscles and ligaments that hold them.
In middle-distance running (800-1500 m) among women, mixed loads (aerobic-anaerobic) prevail. The annual total load for girls is 900-1000 km, for girls - 1200-2000 km, for juniors - 2000-2600 km and for women - 3000-3500 km. In this type of athletics, the main increase in the volume of running in women in the annual cycle occurs at the age of 14-15 years. At the border of 15-16 years, it stabilizes. This is especially typical for girls who have a significant increase in somatic characteristics: body length and weight, chest circumference, etc.
In high jumps, long run from a run, in throwing a javelin, a disk and pushing the shot, the direction of the loads is of a different nature. The classes are dominated by speed-strength loads. For example, the annual volume of power load in the shot put for girls can reach 300-350 tons, for girls - 350-450 tons, for juniors - up to 600 tons and for women - 750 tons. The number of jerks of the main, lightweight and weighted shell in each age group, respectively, 1500-2000, 2600-3000, 4000-4700 and 7000-9000 times. To perform such loads, throwers must have very strong muscles of the shoulder girdle, arms, legs, trunk, they must have speed of movement, high coordination. In this regard, as a rule, training includes a large number of exercises with a barbell and weights to develop the necessary muscle groups. It is necessary to use them carefully in classes with girls, girls and women, taking into account their age and fitness.
The use of exercises with excessive weights can lead to prolapse of the internal organs of the abdominal cavity and pelvic organs, flattening of the arch of the feet, injuries of the lumbar spine and other changes that negatively affect the health of a woman.
Strength training of women should be carried out by accessible means that do not cause physical over-stress. For the development of strength, it is useful to perform exercises with medicine balls, barbell pancakes, pair exercises with resistance, various jumping exercises. Barbell exercises can be included in training only when the level of physical fitness of the trainees is high enough. Exercises with weights should be alternated with exercises for relaxation in order to quickly relieve fatigue.
In order for women to achieve high sports results in selected types of athletics, a long-term year-round training is necessary, based on the anatomical and physiological characteristics of the body and carried out in collaboration with a doctor.
CLASSIFICATION OF ATHLETIC EXERCISES, HISTORY, BASIS OF TECHNIQUE AND METHODS OF TRAINING FOR ATHLETICS
Classification of athletics exercises
Track and field athletics is one of the mass sports that combines exercises in race walking, running at various distances, jumping,
throwing and compiled from these exercises all-around.
Athletics of the Olympic Games
modern times, are divided into 5 groups and are presented in table 1.
Table 1
Classification of Olympic Athletics
Relay | Horizon- | |||||||
obstacles | ||||||||
Short | ||||||||
Length w, m | ||||||||
Triple w, | ||||||||
Marathon | ||||||||
Note: m - men, w - women.
compete | in 24 types | programs | olympic | ||||
women at 23. | |||||||
Modern | classification | track and field | exercise |
||||
presented | more than 100 of her | varieties that | |||||
olympic sports are divided into 5 groups: walking, running, jumping, throwing and all-around. There is also a division of the types of athletics into cyclic (walking, running) and acyclic (jumping, throwing).
HISTORY OF ATHLETICS Ancient history
In ancient times, a person needed to be able to run fast,
deftly overcome various obstacles, throw stones and spears. His hunting luck and life depended on his ability to catch up and accurately hit the prey, his ability to withstand the forces of nature, and therefore running, jumping and throwing were already familiar to primitive man.
In 776 BC in ancient Olympia (Greece)
the first Olympic Games (a total of 293 games of antiquity were held).
Only men took part in the competition and competed in one stage race (approximately 192 m). Hence the word "stadium" originated.
Gradually, the program included running in 2 stages, endurance running (from
7 to 25 stages), javelin and discus throwing, long jump and triple jump.
Later, a marathon run was introduced into the games program (after the victory of the Greeks over the Persians, the warrior-messenger who delivered this news fell dead after running
without stopping the path from the battlefield).
Athletes began to compete in two or more forms. Athlete,
victorious in three forms, received the honorary title of "triast". However, it is impossible to compare the high results of that time with modern achievements, since the conditions for holding competitions, the weight of the equipment and the technique of performing athletics exercises have significant differences.
So, long and triple jumps were performed with dumbbells in each hand (from
which the thrower inserted his fingers. Javelin throwers competed in marksmanship throws, while discus throwers competed for distance.
Modern history
Modern athletics began to be cultivated in England. In 1837, the first competitions in running at a distance of 2 km between students of the Rugby College were held. Soon at Eton, Oxford, Cambridge,
Running competitions are also organized in London. The program includes short-distance running, obstacle course, weight throwing. Since 1851
the program of the competition introduces jumping types of running high and long jump.
A new impetus in the development of athletics came after the annual competition between the universities of Oxford and Cambridge. In 1865, the London Athletic Club was founded, which held the country's first championship. The popularity of athletics is expanding and conquering new countries and continents. So, in 1868 in the USA in New York,
the first athletic club appeared. Universities became centers for the development of athletics in the United States and England in those years. In 1880-90. athletics begins to be cultivated in all European countries as an independent sport.
The revival of the modern Olympic Games in 1896 had a great influence on the development of athletics. The program of the first games (Greece,
Athens) included 12 types, where 59 men from 10 countries competed.
For comparison, 2300 took part in the last Olympics in Beijing
athletes from 205 countries and medals were won by representatives of 37 countries. At the first Olympiads, athletes competed in standing and running jumps.
The athletes pushed the core and threw the javelin with their right and left hands (the winner was determined by the sum of the results of two hands).
stabilization | track and field | programs | |||||||||
education | International Amateur Athletics | federations |
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She was unified | competitions, |
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limited the range of athletics disciplines, introduced the registration of records. |
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The Olympic Games were attended by | countries that are | ||||||||||
Olympic | games (Amsterdam, Netherlands) | ||||||||||
competitions | track and field | admitted | |||||||||
the process of their integration into the international physical culture and sports movement was slow and difficult. The main argument of opponents of women's competitions in this sport is quite typical - the potential harm of athletics to the female body. Despite this, women all over the world sought to master sports that were previously considered an entirely male privilege, demonstrating and thereby confirming
the program has undergone significant changes. Currently, women have won the right to perform in pole vaulting, triple, hammer throw,
in steeplechase and other types.
Comparison of the results in certain types of athletics, shown at the 1st and the last Olympic Games (Table 2), indicates a significant increase in sports achievements, both in men and women.
Table 2.
Results in selected types of athletics shown on
first and last Olympic Games
High jump | ||||
Long jump | ||||
Pole vault | ||||
Shot put | ||||
Disc throw |
significant | results | are explained |
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significant changes in the set of conditions, equipment, rules | |||||||||||
competitions, | training, | fulfillment |
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exercise and many other factors. | |||||||||||
figures 1 and 2 show the evolution of the method | |||||||||||
overcoming the bar in high jumps from a run and running techniques from a low | |||||||||||
National history | |||||||||||
The official date of birth of athletics in Russia is accepted | |||||||||||
when vacationers in a summer cottage | |||||||||||
Petersburg | lovers | ||||||||||
running competition. In 1908 the circle built the first cinder track in Russia and held the first Russian championship.
In 1912, 47 athletes from Russia took part in the Olympic Games in Stockholm for the first time, but did not take a single prize.
IN In 1922, the first national championship in athletics was held in Moscow, 200 athletes from 16 cities and regions of the country participated.
IN In 1928, the first All-Union Spartakiad was held.
Figure 1. The evolution of the way to overcome the bar in high jump with
takeoff run and running techniques from a low start.
Method "Fosbury-flop" Method "flip" (70s of the XX century)
(50s of XX century)
Running technique from a low start
(90s of the XIX century) | (30s of XX century) | (60s of the XX century) |
The introduction in 1931 of the All-Union TRP Complex, where the main types of athletics are widely represented, contributed to the development of this type.
In 1934-35, children's sports schools began to be created in Moscow,
Leningrad, Tashkent and other large cities of the country.
In 1946, Soviet athletes for the first time took part in the European Championship (Oslo - Norway) and won 6 gold, 7 silver, 4 bronze medals. The success of Soviet athletes hastened the entry of the national athletics section (federation) into members of the International Federation
(1948 - IAAF). Membership of the IAAF ensured participation in the Olympic Games - 1952 (Helsinki).
Having won 2 gold, 8 silver and 7 bronze medals in Helsinki,
in the team event, the Soviet team was second only to the US track and field athletes and was a revelation for the sports world.
The victorious march of our team does not stop to this day.
According to statistics, for the entire period of participation in the Olympics, our athletes won 83 gold medals and more than 200 silver and bronze medals.
The IAAF is currently expanding the competition calendar:
from 1964 European championships for juniors are held;
from 1965 - competition for the European Cup;
from 1966 - European Indoor Championships;
from 1977 - World Cup;
from 1983 - Summer World Championships.
Olympic heroes | |||||||||||
The history of each sport keeps | |||||||||||
athletes, | have established | striking | imagination | ||||||||
pushing apart the established ideas about human capabilities. | |||||||||||
athletics | received | "queens of sports" that |
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among her "subjects" | there were more outstanding athletes, | ||||||||||
any other form. Let's get acquainted with some of them. | |||||||||||
The famous Finnish runner Paavo Nurmi took part in three |
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Olympic Games (1920, 1924, 1928), winning a total of | |||||||||||
gold medals for | distances from 1500 | ||||||||||
victories of this athlete resembles a statue | established |
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at the Olympic stadium in Helsinki. | |||||||||||
The greatest athlete of all times and peoples was called | |||||||||||
years of negro runner Jesse Owens. At the Olympic | |||||||||||
Berlin (1936) he | won 4 Olympic gold medals. Among them |
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long jump, in which he showed a very high result (8 m 06 cm)
even by modern standards.
An equally outstanding athlete is a runner from Jamaica
subsequent games (until 2004) and won 8 Olympic awards. In total, she became the owner of 35 medals of various denominations.
Soviet athletes have won many Olympic awards and set world records. The sprint has always been dominated by black athletes, and only Valery Borzov managed to resist them. Speaking at the Olympic Games in 1972 and 1976 in sprint and relay races, he won 2 gold, 1 silver and 2 bronze medals. Victor Saneev showed enviable longevity in the triple jump, he participated in 4
olympiads, having won 3 gold and 1 silver medals.
A graduate of the Russian State University of Physical Culture, shot putter Svetlana Kriveleva took part in 3 Olympiads and won 3 medals of various denominations.
BASICS OF ATHLETIC TECHNOLOGY
The technique of physical exercise (sports exercise) is the way to perform it. It includes a set of techniques, ways to overcome space, interaction with a projectile, partners and opponents.
An athlete always uses a certain technique, performing this or that movement, even a beginner athlete who has not yet mastered the movement properly has a certain technique that allows him to perform this exercise.
it develops. They distinguish between right and wrong, good and bad.
Individual technique - the adaptation of exemplary technique to the individual characteristics of the athlete.
Technique consists of a combination of kinematic, dynamic
and rhythmic structures of the exercise.
TO the kinematic structure of the exercise includes the following parameters:
spatial (distance and amplitude), temporal (duration and
pace), space-time (speed, acceleration) and angular -
direction of movement.
TO the dynamic structure of the exercise includes the interaction of external and internal forces that determine the movement of a person.
TO external forces belong: the force of inertia, which manifests itself during acceleration or deceleration and directed against the movement; the reaction force of the support, which manifests itself when the bodies act on each other (placing the leg on the support when pushing off, the impact of the nucleus on the thrower's hand, etc.) pi, depending on the magnitude of the pressure; gravity is constant and relatively neutral; external environment - wind, air density that helps or hinders movement.
TO internal forces include: active forces of the motor apparatus -
muscle contractility, passive - elasticity of muscles, ligaments,
reactive - the reflection of forces arising from the interaction of body links,
when driving with acceleration.
Internal forces can only be motive in interaction with external forces.
The rhythmic structure of the exercise comprehensively expresses the temporal,
spatial and power relations of movements, a certain order of alternation.
The technique of any athletics exercise is divided into
In walking and running - this is a start, starting acceleration, running (walking) along a distance,
finishing.
IN jumping - takeoff, takeoff, flight, landing.
IN throwing - holding the projectile and starting position, takeoff, final effort, release of the projectile and maintaining balance.
Separate parts of the technique include phases - this is the middle link,
defined mainly by unidirectional movement (for example,
phase of leg depreciation during support, phase of leg extension during push-off).
Phases having | general temporary | features are called | periods |
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(for example, support and flight in running, single and double support in walking). |
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Borders | are | points defining |
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the end of one phase and the beginning | another (moment of touching the foot | |||||||
detaching it from the ground). | ||||||||
The smallest | details | are the elements | movement |
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(individual | features, | violating | traffic | |||||
head position, more or less bent arms, etc.).
In the technique of athletics exercises, the leading link is determined:
jumping - repulsion, in throwing - the final effort, in the cyclic movement of running and walking - step.
Walking is the main way of human movement, related to the cycle
personal exercise. Each distance in walking is divided: start,
starting acceleration, walking the distance, finishing. The leading link in the cyclic movement of walking is a double step. A characteristic special
walking distance - constant support with the ground, therefore, there is an alternation of a single support, which is longer in execution time, and
double support, which is shorter.
The cycle step is divided into periods single and double support,periods are divided into phases back step, forward stepand the transition of the support. Moments -
smaller parts of the movement - separation of the leg from the support, the beginning of its removal,
placing on a support.
When placing the leg on the support, the pressure on it is directed in the direction of travel. The reaction force of the support is equal to it in magnitude and is opposite in direction, and therefore its horizontal component does not contribute to forward movement. In race walking at this moment there is no amor-
tization, since the leg should not bend at the knee joint, and therefore
reduce the braking effect of the horizontal component of the support
action is possible by placing the legs closer to the projection of the GCMT, i.e. under the angle
scrap, closer to straight.
IN walking, the pelvis makes a complex movement, turning and up down,
and left and right, and back and forth. Vertical oscillations of OCMT are
Figure 3.
With repulsion - backward pressure, the reaction force of the support is directed up and forward, which means that its horizontal component contributes to the forward movement of the OCMT. And in order to increase it, it is necessary to increase the repulsion force and perform it at a sharper angle, without raising the swinging leg high during the transfer.
Race walking differs from the usual speed of movement due to the increase and length of steps (up to 120 cm, depending on height,
strength in the hip joints) and their frequency (up to 200 steps per minute).
Exceeding this frequency usually leads to the loss of the two-support period and the transition to running.
Running at any distance is divided into: start, starting acceleration, distance running, finishing.
Running is a cyclic locomotor movement, in a cycle of which (double step) periods of support and flight alternate. The stance period includes 2 phases: braking and repulsion. The flight period consists of 2 phases: the rise and fall of the OCMT. Conditional phase and moment boundaries
(setting of the leg, vertical, separation of the leg - during the support period; the moment of the highest point of the GCMT trajectory - during the flight period). Vertical oscillations of OCMT in running - 8-10 cm.
Figure 4.
The source of movement when running is the same as when walking: the interaction of internal forces with the reaction force of the support. The mechanism of their action when
ke feet on support and pushing away from it is identical. You can especially emphasize
to get the efficiency of take-off at an acute angle, which is used in running from a low start (Fig. 4).
A conditional kinematic characteristic of running of different intensity can be considered the ratio of the flight time to the support time: in a sprint it is
more than one, in middle-distance running is approximately equal to one, in
marathon run - less than one... In running at different distances, keeping
tsya general structure running step, but depending on the speed of movement, the kinematic and dynamic characteristics of the running step change,
decreasing with increasing distance.
Jumping technique is subdivided into: takeoff, takeoff, flight,
landing, where take-off is the leading link. Jump is a way to overcome distance using an accentuated phase. flight Range and flight altitude depend on initial speed and departure angle.
The repulsion mechanism can be traced on a high jump from a place
(fig. 5). To push off, you need to sit down slightly and tilt your torso forward - this is preparation for pushing off. Repulsion - straightening of the legs and trunk, where 2 forces act, equal in magnitude and opposite in direction: downward - application to the support, upward - application to the body.
Figure 5.
The acceleration of GCMT is due to muscle traction. With great strength
muscle traction exceeding body weight is created by moving the body upward.
The departure speed of the OCMT at the moment of separation from the support is called the initial departure speed. The shorter and faster the pre-bending of the legs, the more effective the take-off. Of course, it takes strong-willed efforts.
(CNS involvement) and skill. Repulsion is enhanced by an arcuate wave of straight or bent arms. The same is with the swing of the leg, but the straight swing is slower, and the bent swing is shorter, which means faster (Fig. 6). All the added forces to the end of repulsion create the highest rise of the GCMT before takeoff.
In the takeoff run, 2 tasks are solved: the acquisition of the required optimal speed and the creation of conditions for repulsion. In length, triple, with a pole, the takeoff run is 18, 20, 22 strides (over 40 m), respectively, in
height - 7-11 (up to 20 m).
The takeoff run has the character of acceleration, but the last 3-5 steps in each type of jumps have differences for changing the direction of the jumper's OCMT movement, i.e. rotation of the GCMT velocity vector by a certain angle upward.
Repulsion is carried out not only due to the strength of the extensor muscles of the jogging leg, but also due to the actions of all parts of the body (extension in the hip,
knee, ankle joints, swing of the swing leg and arms forward and upward,
stretching the body up).
Figure 6.
The angle of repulsion is formed by the axis of the leg passing through the GCMT and the fulcrum, and by the horizontal at the moment of separation from the ground. In flight OCMT
describes a trajectory that depends on the departure angle, initial speed and air resistance. For convenience, the departure angle can be represented
(female), take-off angle - 90º, departure - 60-65º.
In flight, all movements in the air cannot increase the result of the jump,
but promote balance. All compensatory movements are performed relative to the GCMT (Fig. 7).
Figure 7.
Landing in the long jump is achieved by falling at an angle and, if performed effectively, improves the result. Landing in the high jump takes place on the back (Fosbury flop method) with
the transition to shoulder blades and somersault, i.e. through cushioning in various joints of the body, ensuring safety.
The purpose of throwing is the range of the projectile, which depends on the initial speed, takeoff angle and air resistance of aerodynamic projectiles. The projectile departure speed depends on the magnitude of the force applied to the projectile, the length of the path of action of the force on the projectile and the time of application of the forces.
The angle of departure of the projectile depends on the initial speed, release height (disk,
spear), the state of the atmosphere. It is always less than 45º (core - 38-41º, spear - 27-30º, disc - 35-33º women and 39-36º husband, hammer - 44º).
The preliminary speed is reported to the projectile during the takeoff run, which you
is filled in different ways: in a spear - in the form of a run and is 7-8 m / sec, in
the nucleus - in the form of a jump and is 2-3 m / s, in the disk - in the form of a turn (7-8
m / sec.), in the hammer - several turns (20-23 m / sec).
Separate parts of the throwing technique perform a certain motor function.
IN the initial position, the projectile is placed closer to the ends of the fingers in order to increase the path of application of force.
IN the takeoff run creates conditions for creating an initial speed by swinging the body and swinging individual links of the body and the projectile. IN
in two-bearing position, the athlete acts on the apparatus with greater force,
therefore, during the takeoff run, it is necessary to reduce the time spent in the single-support and unsupported position.
Before the final effort, you should come to a position when the projectile is at a greater distance from the intended point of departure (overtaking the projectile).
In the final effort, it is important to inform the projectile of the maximum release speed at the optimal angle through successive contraction
muscles from large and strong (legs, trunk) to small (shoulder, arm, hand).
The projectile release speed is equal to 30-32 m / s in the spear, and 13 m / s in the core.
IN flying disc, the spear rotates, which stabilizes the movement of projectiles
in air. With different winds, the angle of attack (the angle between the axis of the projectile and the air flow) is essential. Due to the difference in pressure from above and below, a lifting force is created that supports and guides the projectile. With a headwind - the angle is less, with a tailwind - more.
Basic means of training athletes
Exercise is the primary means of preparation and falls into three main groups:
1) Exercises in the form of athletics, in which the athlete is
alized, including all elements and variations of this kind.
2) General developmental exercises, which are divided into 2
subgroups.
a) Exercises from other sports used for general
physical development, but meeting the specifics of their type: for the development of general endurance - cross-country skiing in summer and skiing in winter; for
strengthening muscles - exercises with weights; for speed -
sprint running; for agility and coordination, playing basketball and exercises on gymnastic apparatus.
b) Exercises with various objects: skipping ropes, medicine balls, etc. and without them; exercises on shells, simulators, jumping, etc.
element, part or combination of several movements taken from a given view
athletics. Their use in lightweight conditions or on simulators
allows you to show maximum speed, maximum amplitude,
improve technique, and in difficult conditions - educate volitional qualities, increase the level of development of physical qualities.
DEVELOPMENT OF PHYSICAL QUALITIES
BY ATHLETICS
Track and field exercises are so diverse that they can be used
call in any of the types. / In this case, we are not talking about other sports, although the use of such exercises occurs everywhere,
for example: to develop the strength of weights from weightlifting, for agility - sports games, for relaxation - swimming, for coordination -
acrobatics, gymnastics, etc. /.
Track and field exercises are used in physical training,
that is, when training physical qualities.
Endurance | ability to perform | long-term work |
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time without losing its intensity. | ||||||||||||
Endurance, | working capacity | ability | confront |
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fatigue are very similar concepts. | ||||||||||||
Ability | work | fatigue | ||||||||||
energy reserves of the body and the speed of their mobilization. Wherein |
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taken into account | energy | resources that | give in |
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use in conditions of a specific physical activity (completely |
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the body's energy reserves are never consumed). | ||||||||||||
Fatigue arising | fulfillment | physical | ||||||||||
different | character, | indirectly | manifestation |
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duration. According to this there is no endurance
"In general", but there is endurance to specific type of work:"Speed \u200b\u200bendurance", "power endurance", endurance to prolonged loads (static, speed-power, etc.).
Endurance to global work is more often referred to as " general endurance "or " aerobic endurance ".
Cross-country skiing is the most effective exercise for developing aerobic capacity, since almost all muscles of the human body take part in such work. Cross-country running is also an effective exercise for increasing the body's aerobic capacity.
Of course, all types of cyclical exercises can be useful,
but the specific nature of the conditions of motor activity in swimming,
skating, rowing, etc. makes them less useful for this purpose, although no less effective.
Special endurance is determined by the specific readiness of all organs and systems in relation to the chosen sport.
development of a common | aerobic | endurance | most often |
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apply uniform and various optionsalternating and repeated |
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methods in training. | ||||||
the initial stages of preparation and when training a beginner |
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used by | predominantly uniform | method, or | remote |
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training (another name for this method is quantitative training). |
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carried out | this method is performed in aerobic |
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conditions | relatively | levels (140HR-160bpm). |
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The duration of the load depends on two main factors - the period of the training process and the level of the athlete's fitness. So, in
the beginning of the preparatory period, with a low level of fitness,
the running time is from 20 to 40 minutes, and at the end
preparatory period and with a high level of athlete readiness
varieties of variable training, one of which is the so-called fartlek.
This workout is characterized by the informal nature of alternating running and involves a fairly large amount of work at different speeds,
what is preferable to do in natural conditions on the ground (field,
forest, etc.). With sufficient preparedness after 12-15 minutes of work with an intensity at which the heart rate does not exceed 180-beats / min, it is supposed to reduce the speed so that the work is performed within the heart rate equal to 150 ± 10 beats / min. The share of the most intense loads allowed by the variable method should not exceed 10% of the total volume of work, while the share of the lowest intensity (heart rate about 150 beats / min) should not account for more than 20% of the total volume. Thus, the ratio of the intense, medium and slow parts in a workout is approximately
Repeated method. During repeated work, the values \u200b\u200bof oxygen consumption change all the time, sometimes reaching the near-limit level, then somewhat decreasing. Waves of increased consumption caused by repeated loading sometimes even exceed the VO2 max. This serves as a powerful stimulus to increase breathing capacity.
The interval method is a kind of repetitive method.
Basic requirements for interval training:
- optimal running time 60-90 sec;
- the pace of loads should be such that the heart rate is 160-180 bpm; -
rest pause duration - in the range of 30-90 seconds;
In this case, the load should be such that by the end of the rest pause, the heart rate
was at least 120-130 beats / min.
Starting method or tempo workout Is a kind of repetitive method. Its essence lies in the use of a higher
the pace of work; the reference point can be heart rate in the range of at least 180 ± 10
beats / min. The time of work with such a training load can, depending on the level of preparedness, from 30 s to 20 minutes, after which 30
athlete's fitness and health - is possible only on the basis of the complex use of distance and interval methods with a wide variety of training segments and modes.
the main | attention | expedient | remote | |||
workout, which must evolve into a variable workout. On | ||||||
later | preparation (from | level I-II | sports categories) | |||
the interval method should be introduced, the use of which involves | ||||||
the presence of a fairly solid functional base, laid with the help | ||||||
remote | and its varieties. However, it must be remembered that, | |||||
thinking about comprehensive training, attention should be paid to improving
anaerobic performance. And from this point of view, none of the considered methods are strictly purposeful.
Anaerobic or speed endurance is important for sports
where the competitive exercise is characterized by high intensity of performance.
Anaerobic capacity building technique
1) Intensity - marginal or slightly lower (100-95% of max).
2) The length of the segments - 3-8 seconds.
3) Rest intervals - 2-3 minutes. Execution in series - 4-5
repetitions in each, rest between sets - 7-10 minutes.
4) Fill in the rest intervals between series of low intensity
5) The number of repetitions is determined by the preparedness to a pronounced decrease in V.
Rapidity defined asability to perform movement in
the shortest possible period of time.
In its pure form, speed is manifested in the simplest, unloaded
single-joint exercises (tapping, swinging arms and legs in various planes).
Between the speed of implementation of a holistic movement in full
coordination (maximum sprinter speed) and individual
manifestations of speed, its components do not have sufficient correlation.
This emphasizes the complexity of the quality of speed, its relative independence from its elementary manifestations.
The main reason is in each movement performed with maximum speed, depending on the amount of burden of the moved load
(body weight) an obligatory component ensuring the realization of motor potential is power.
Movement speed is a function of speed, strength, endurance, and
also the athlete's ability to rationally coordinate his movements in
depending on the external conditions in which the motor task is being solved.
Unlike speed, the possibilities for improving the speed of movement are endless. Allocate three main formsmanifestations
you were fast:
- speed as the ability tomotor reaction;
- single movement speed;
- frequency of movements.
Most often in sports activities, the manifestation of speed is
complex nature. But in this or that sport, any one of the three elementary forms of speed may prevail, and it is this that will determine the result in this sport.
The combination of these three forms determines all cases of rapidity.
In this case, there may be no direct relationships between individual
etc.). In these sports, the so-called
complex speed. Complex speed is the ability to cover short distances in the shortest time span.
Ability | gain maximum speed as soon as possible |
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determined by the phase of acceleration or starting speed. On average, this time |
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is | from 4 to 6 sec. The ability to hold as long as possible |
|||||
the maximum speed achieved is called speed endurance and |
||||||
define | remote | speed. ABOUT | development | high-speed |
||
endurance | said | section "Endurance" | (anaerobic |
|||
endurance). | ||||||
As already noted, all types of speed abilities are specific.
Direct positive transfer of speed takes place only in movements, in
which semantic and programming aspects are similar, as well as
motor composition. For example, improving the result in the long jump
will have a positive effect on sprint speed and soon
performing other exercises where the speed of leg extension is of great importance. However, the speed of a punch in boxing or the speed of thrusting in fencing is unlikely to be affected by the speed of swimming or rowing. Only in physically poorly prepared children at the initial stage of training can we expect a significant positive transfer of speed.
The upbringing of speed in a certain movement can be carried out with the help of exercises performed with maximum and submaximal intensity. The duration of these exercises should be such
so that by the end of the exercise, the speed does not decrease due to fatigue.
All speed exercises can be divided into three groups:
1. Exercises of versatile (complex) impact on all the main components of speed abilities. These include sports games, outdoor games, various relay races, including track and field, single combats, etc.
2. Speed \u200b\u200bexercises that have a direct effect on the individual components of speed abilities: on the speed of reaction; on the speed of performing a separate movement, on improving the frequency of movements, on improving the starting speed, on speed endurance, on the speed of performing sequential motor actions in general.
3. Exercises of conjugate exposure:
a) simultaneous impact on speed and all other abilities
(high-speed and power, high-speed and coordination, high-speed and
endurance);
) b simultaneous development of speed abilities; improvement of motor action (in running, swimming, sports games).
When developing quickness, the leading method is the repetitive method. The number of repetitions of exercises performed at maximum speed,
established empirically: the work stops when it is impossible to maintain the maximum speed of the exercise (the time for performing a separate exercise, depending on the level of fitness,
fluctuates, within 10-20 sec.).
The duration of the rest intervals is determined by two main factors: the excitability of the central nervous system should remain sufficiently high and at the same time the indicators of autonomic functions should be more or less restored, most of the rapid component of oxygen should be paid for. This can happen in different cases within 3-8 minutes.
Examples of the use of athletics exercise to develop speed of movement: running downhill on an incline, running on marks
/ with a short step /, throwing lightweight shells / of different weights, but
less than competitive / or weighted, and then immediately standard, which gives a feeling of ease of exercise.
Runners can use group running with handicap / handicap /,
long jumpers - a shortened take-off run on an inclined track, high jumpers - jumping at extreme heights, getting objects, branches with increasing tasks.
Strength is the ability to overcome external resistance. Develop strength
It means to improve neuromuscular coordination, to develop the ability to co-
create great volitional efforts, increase muscle mass.
General strength manifests itself in a variety of movements, in particular, GPP. | |||||||||
Special strength is developed by exercises similar in structure to basic | |||||||||
new or its element, part. | |||||||||
MPS - maximum arbitrary force manifests itself in isometric | |||||||||
conditions with voluntary muscle contraction. | |||||||||
Relative strength (OS): OS \u003d MPS / S, where S - anatomical | |||||||||
diameter (kg / cm²) or MPS / P, where P - body weight (rel. units) | |||||||||
With an increase in the athlete's body weight | indicators of its | absolute |
|||||||
principle | increase | indicators | relative | ||||||
decrease. | |||||||||
In sports where you have to deal with the movement of shells | |||||||||
weight limit or other weights, the result mainly depends | |||||||||
from the indicators of absolute strength. Relative strength indicators are important | |||||||||
value | acquire | sports where | results | ||||||
movement of the athlete's body in space (athletics jumps), | |||||||||
as well as in those sports where the need to limit weight has been established | |||||||||
a pronounced drop in working capacity) the time of work with weights, the weight of which is set in relation to the characteristics of the chosen sport, or the largest number work that the athlete is able to perform within a given time.
maximum muscle tension with maximum weights.
The repeated effort method involves the use of loads below | ||||||
maximum. | ||||||
The repeated effort method is also used to develop | ||||||
endurance. At the same time, the exercise intensity is 20-50% of | ||||||
MPS, exercises are performed at an average pace until complete fatigue (up to | ||||||
refusal). Weights in the series are selected in such a way that the athlete | ||||||
could perform this exercise 15-30 times, duration of execution - 50- | ||||||
70 sec. Rest between sets should be short-lived (20-60 seconds), after | ||||||
the third approach is a feeling of fatigue in the muscles | ||||||
strong, so the work is done in series. Rest more between episodes | ||||||
long. | ||||||
A type of LPU is dynamic effort method– | ||||||
overcoming unsaturated weight at maximum speed. This method | ||||||
used to develop speed-strength abilities. | ||||||
Speed-power qualities (SSK) depend on the perfection of technology | ||||||
movements and the rate of increase in the voltage of individual | ||||||
combinations. The method of improving the SSC is the use of efforts | ||||||
maximum or 90-95% of | maximum | maximally |
||||
possible speed of shortening | muscles. Big | value | ||||
development of intermuscular coordination, since during explosive efforts, not maximum, but optimal tension develops in the muscles. For
is used to develop isometric or static muscle strength.
Isometric strength is especially necessary for maintaining posture, for
Fast or explosive strength is the type of strength required for fast
performing movements that require the manifestation of a certain strength. It aims to create the power of movement, which is associated with the manifestation
required strength in the shortest possible time.
Yielding method (MM) or plyometric training (PT).
An effective method of developing maximum strength, as in this
the method shows the power more than the maximum available. Exercises in the PM should be preceded by a large strength training. If the resistance is less than the athlete's maximum strength, a significant increase in strength
can be expected in those aspects of technology when behind the eccentric
activity is concentric. Various types of bounces, bounces with loads, or deep jumps fall into this category.
Circuit training method.
For the development of strength qualities, especially in the initial stages
adaptations often use the circuit training method. This method can be used to develop all other physical qualities.
As a means of developing strength, exercises with pre-
overcoming your own weight / jumps, squats, multi-jumps, etc. / and
exercises with weights, but without disturbing the structure of movement / dumbbells,
sandbags, belts, cuffs, shoulder partner, shoe weights /.
You can use a variety of soil / sawdust, grass,
hard, etc. /.
Flexibility - morphological and functional properties support-
locomotor system, which determine the amplitude of various movements of the athlete.
Flexibility is a term used to summarize joint mobility throughout the body. When it comes to individual joints of the body, it is customary to use the term "joint mobility".
Passive flexibility - performing movement under the influence of external
Active flexibility - the ability to perform movement when active
own muscles.
Passive flexibility indicators are always higher than active ones.
Active flexibility is realized when performing various physical
exercise and | therefore on | practice its | value above | passive |
||||
flexibility, | which reflects | magnitude | for development actively |
|||||
flexibility. | ||||||||
Various | present | specific | requirements to |
|||||
flexibility, | due primarily to | biomechanical | structure |
|||||
competitive movements. | ||||||||
sufficient | development | flexibility | available to the athlete |
|||||
the range of motion in various joints exceeds that required for effective performance of a competitive exercise. This difference is defined as “flexibility margin”.
Features of the structure of various joints and surrounding tissues
define the anatomically possible limits of flexibility. Directed training improves the elastic properties of the joint capsule, ligaments, and changes the shape of the articulating bone surfaces.
The specific level of flexibility is limited, first of all,
muscle tension of the antagonists. Therefore, flexibility largely depends on
ability to combine contraction | muscles producing | traffic, | |||||||
relaxation of stretching muscles. | |||||||||
Anatomically | possible | flexibility | sports | actively |
|||||
used by only 80-95%. | |||||||||
development | flexibilityrepeatable .. On | development | mobility | ||||||
various | joints | necessary | quantity | time. More |
|||||
required | to increase | mobility | hip | ||||||
joints of the spinal column, less - to increase mobility in the shoulder, elbow, knee and ankle joints.
Classes to increase mobility must be carried out daily - from 20-30 minutes to 45-60 minutes. (20-30% - exercise and warm-up).
After reaching the required level, you need to conduct classes 3-4
once a week in a maintenance mode. If the achieved level is not maintained, flexibility quickly returns to its original level.
One of the most common and widely used groups of exercises to increase flexibility is exercises performed in
stretching mode.
Stretching is performed in the form of repeated short-term and
the amplitude of jerks with reaching the maximum stretching of the muscle by 10-30 s. | |||||||
appearance | soreness | stretched | |||||
activate and hold | in this state 10-30 sec. After the interval | ||||||
rest 30-60 s - return to | stretching the same muscle. Running 3 | ||||||
sets in a series with a rest interval of 3-5 minutes. | |||||||
Dexterity - the ability to quickly solve a motor problem in case of unexpected
given the situation that arises. This is the highest degree of movement coordination. As a means of development, exercises from your own
natural kind, performed in unusual conditions. For example, different
soil: sand, grass, sawdust; hurdles from different; but
relay races; throwing with the other hand or pushing off with the other leg; running on
collar in the opposite direction, etc. /.
The high level of coordination abilities allows the athlete
quickly master new motor skills, rational and
use the existing stock of skills and motor qualities (with twill,
speed, flexibility), to show the necessary variability of movements in
in accordance with specific situations of training and competitive activity.
Coordination abilities are manifested in a reasonable choice
motor actions from the arsenal of mastered. skills therefore
naturally, coordination abilities depend on motor fitnessathlete, quantity and complexity mastered skills,a
also the effectiveness of the course of psychological,
determining the effectiveness of motion control.
The greater the number, variety and complexity of the skills learned,
the faster and more efficiently the athlete adapts to unexpected conditions, solves new motor tasks, the more adequately he reacts to the requirements of the emerging situation.
ice, etc., the level of development of which is largely determined by the ability of an athlete to control his movements. When improving
ATHLETIC EXERCISES AS A MEANS
Wellness
The main athletics exercise used by most people to promote health, prevent disease, and improve performance is running.
Running can also be used by people with various deviations in health as a rehabilitation and corrective remedy.
The focus on jogging is for a number of reasons:
- jogging can be done at any time, year, regardless of geographic and climatic conditions and place of residence;
- health jogging is available to any beginner, as it does not require special preliminary preparation;
- running load is easily dosed in terms of intensity and duration
from taking into account the age, gender, functionality and structure of the human body;
- you can successfully and with a high degree of accuracy exercise self-control in the process of running;
- systematic jogging stimulates additional features blood circulation, enhance the work of skeletal muscles,
acting as a "peripheral heart";
- under the influence of regular running, blood pressure decreases;
- while running, the main muscle groups are involved,
long-term and dynamic movement of each part of the body is provided,
high mobility in the ankle, knee and hip joints;
In joggers, the vascular system is more developed
(branched);
- jogging every day for 15 to 30 minutes for 18 months approximately doubles the elasticity and capacity of the vascular bed;
- in all known sports, running is, if not the main, then an auxiliary means of training.
With a few exceptions, everyone can run, regardless of age and degree of fitness. The number of medical contraindications for jogging and walking is very limited.
It is necessary to run according to the program corresponding to the age and degree of physical fitness of the trainees. Beginners, in the case of a prolonged inactive motor life, should not start with running. In these cases, especially in older age groups, you need
start with a walking program and only when you achieve good physical condition can you go on to running.
There are many different training modes. From the goal,
which the practitioner sets for himself (in relation to his capabilities), the training program depends - the number of trainings per week, the duration of the class.
desirable | a warm-up that | will allow |
||||||
body, | rebuild | prepare | upcoming. | |||||
Warm up exercises should be performed in | movement and in place (when | |||||||
low temperatures, preferably only in motion). | ||||||||
The following set of exercises can be recommended: exercises for the upper limbs (rotations in the joints, jerking, etc.), lower limbs (walking on the outer, inner side of the foot, squats, etc.), inclinations and turns of the body. Each exercise is done within 1 minute. After warm-up, you need to continue walking with a step and then go to an accelerated step and, finally, run.
While running, it is necessary to monitor the position of the legs, the position of the body, head. Movements should be free and enslaved.
It is necessary to develop the skill of gradually increasing the load during exercise and effectively distributing forces so that by the end of the run the body is not exhausted. This kind of planning leads to an increase in fitness.
A distance of 5-6 km is quite sufficient for a single run.
Stabilization of most physiological indicators of the heart,
respiratory system, blood and other body systems occurs within 1-2 years from the start of health jogging at distances, not
an individual approach to determining the volume of the run and its speed.
The main criterion of this approach is the capacity of the cardiovascular and respiratory systems of each student,
which is determined by heart rate.
use | loads causing | ||||||||||
increase in heart rate | 50-100% off | original, | pulse mode | ||||||||
maintained throughout the entire period | classes despite | ||||||||||
increased volume and speed of running. | |||||||||||
Work at heart rate, not | exceeding 150 beats / min, | is an | |||||||||
predominantly | aerobic | corresponding |
|||||||||
functional capabilities of people 30-60 years old and older, as well as | |||||||||||
health-improving orientation of classes. The effect is achieved already at | |||||||||||
pulse 120-130 beats / min, at | systolic | ||||||||||
approaching | maximum. Job | happens |
|||||||||
"Near the threshold of anaerobic metabolism", and this in turn indicates | |||||||||||
that such a load is a useful training effect, | |||||||||||
improving | cardiorespiratory | productivity |
|||||||||
Increasing heart rate for beginners in jogging is not allowed | |||||||||||
hence, | promotes | development | cardiovascular |
||||||||
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GBOU SPO Perm Pedagogical College № 1
abstract
byphysicalculture
Positive influence occupations sports on health human .
Easy athletics .
Performed:
Student ZO group number 34 DO
Olga Alexandrovna Joiner
Content
- Introduction
- 1. Running
- 2. Walking
- Conclusion
Introduction
Athletics is the queen of sports, combining five disciplines - running, walking, jumping (long, high, triple, pole-jumping), throwing (discus, spear, hammer), shot put, athletics all-around. This is one of the main and most popular sports.
In our time, athletics can act as a lifeline. Modern progress and civilization, on the one hand, improve human life, and on the other hand, alienate him from nature. Decreased physical activity, which, combined with negative ecology, causes significant harm to the human body. The number of diseases is increasing, the activity of the immune system is decreasing, many diseases that older people used to suffer from, have become younger and, as a result, lead to a reduction in human life expectancy. Decreased physical activity is one of the many negative factors that hinder the normal fruitful life of a person.
Track and field athletics is the most popular sport that contributes to the all-round physical development of a person. Systematic athletics exercises develop strength, speed, endurance and other qualities of a person necessary in everyday life.
Consider how some types of athletics affect the human body.
1. Running
Running is not a pleasant activity for many. But, as practice shows, it is the most optimal, cheapest way to monitor your health. Everybody runs: children, adults, old people with their dogs.
Running can be used to achieve a wide variety of goals, from spiritual self-improvement to weight loss. There are several basic processes that are stimulated while running.
1. During and after running, the process of hematopoiesis is activated - young, healthy blood is formed.
2. Respiration is activated, absorption of free electrons from the air by the body is stimulated. An increase in the number of free electrons increases performance (mental and physical) and stimulates all functions and systems of a person.
3. During running, the production of carbon dioxide by the body is activated, which has a very beneficial effect on all biochemical processes occurring in cells. In particular, the amount of oxygen in the tissues increases, which helps to improve metabolism in the body.
4. During running, cell breakdown is activated in the body, which, in turn, after running training stimulates the synthesis of new young cells. With the help of running, the whole body is rejuvenated and renewed.
5. An adult's body contains approximately 35 liters of fluid (5 liters of blood, 2 liters of lymph and 28 liters of intracellular fluid). With a sedentary lifestyle, all this fluid stagnates. During running, the liquid begins to actively circulate, eliminating stagnant zones in the body.
6. Supply of cells with nutrients and oxygen. During and after running, all these processes occur at a higher speed, which increases the vitality of the body and activates self-healing.
7. Millions of cells die off in the human body every moment. To dispose of all this on your own, you need a non-intensive medium-duration load. A slow run is best for this. Otherwise, the dead cells of the body begin to decompose with the formation of poisons, which are carried throughout the body with the blood stream, causing poisoning and, for example, such a condition as chronic fatigue.
8. During running, the hormone serotonin is released, which is known to everyone as a hormone of happiness, thanks to which mood improves, symptoms of depression disappear, stress is relieved.
The cardiovascular system is the first to receive a healing impulse when jogging. Running is considered one of the best ways to restore and maintain a healthy cardiovascular system.
There are several reasons for this positive impact.
1. During running, there is a soft, natural load on the leg muscles (periodic tension and relaxation of the leg muscles), which is very important for the cardiovascular system.
2. While running, the human body performs periodic oscillatory movements up and down, which has a very positive effect on the entire body fluid, causing oscillatory movements in the smallest vessels.
3. During running, breathing becomes deep and rapid, which leads to active movement of the diaphragm up and down, which in itself is an excellent massage of all abdominal organs, activating blood circulation in these organs with all the ensuing positive consequences. The active movement of the diaphragm promotes the outflow of venous blood from the legs up to the heart.
An even, long run, according to Gilmore, author of the book "Running for Life", can give an additional 10-12 years of life.
2. Walking
Walking is the easiest of all sports. You don't need to spend a lot of energy on it, and the effect is quite high. Walking has a health-improving effect on the body, raises muscle tone, strengthens bone tissue, develops coordination of movements, and stimulates metabolism.
First of all, it stimulates the work of the heart muscle (myocardium). Walking promotes weight loss and has a beneficial effect on the nervous system.
Walking can be divided into two types: fast and calm. Calm is more suitable for older people to keep the body in good shape. Fast - will put stress on muscles, develop bone tissue. By combining two types of walking, you can adjust the load according to your desire and well-being.
This type of physical activity can be considered the safest type of physical activity. Almost everyone can do it - from a teenager to an elderly person.
Brisk walking is also good with a lowered emotional background, depressed, depressed mood. In the process of walking, just like with other loads, the body produces endorphins-hormones that have a positive effect on the psyche.
There are no contraindications for walking, even a hypertensive person can deal with it. Walking has a strengthening effect on literally the entire body.
3. The effect of exercise on mental development
How and why physical activity improves mental health is currently not fully understood. Some theories, for example, look at the effects of exercise on various hormones and other chemicals in our body.
Physical activity can also activate the action of special brain chemicals called neurotransmitters.
The American College of Sports Medicine recommends regular exercise for 30-60 minutes a day, several times a week, as an important factor in promoting health, mental alertness and overall well-being.
A decrease in the level of mental excitability and depression and an improvement in the general condition that occur as a result of a physically active life will certainly have a positive effect on the performance of their professional duties by those whose work is mainly related to mental activity. For many students and knowledge workers, this primarily means that the time spent on physical education will never be wasted. On the contrary, even a 30-minute workout will increase mental capacity and more efficient use of time.
Conclusion
In the abstract, several examples of the impact of athletics exercises on the human body were considered. According to the given data, it is enough for a person to perform elementary physical activity in order to strengthen his health and always stay in shape. Physical activity can act as a kind of protective buffer, reducing the stress and stress of everyday life, as well as positively affecting the improvement of mood and the general physical and psychological state of a person.
A person needs 30-60 minutes of light jogging or walking at an average pace to improve their health. In our time, the physical, psychological state of each of us can become a positive fact for the country as a whole. This indicator is the hallmark of the state. The health of every citizen of the country forms the health of the nation. Unfortunately, now it cannot be said that Russia is a state consisting of physically healthy and psychologically balanced people. Now, in Russia, running and walking are becoming very popular, because they are the most accessible physical activities, and the benefits from them are no less than from exercising in the gym. I would like to believe that in a few years we will be proud to say that Russia is a country with healthy citizens, and the whole world consists of physically strong people who do not know any diseases. Athletics can be a major contributor to this goal.
track and field easy exercise athletics
Bibliography
1. Zhilkin A.I. Athletics - study guide - M .: ACADEMA, 2003. - 461 p.
2.http: //www.digest. subscribe.ru/sport/fiz/n110147072/html
3.http: //www.sportcode.ru/athletic/page/1/
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The history of athletics. Sports: running at various distances, jumping in high, long and even with a pole, throwing various weights. The goddess of victory Nino on the track and field coat of arms. Athletics rules the sports world.
Athletics is divided into five sections (walking, running, jumping, throwing and all-around), which, in turn, are subdivided into many types and varieties.
Track and field exercises have a very versatile effect on the human body. They develop strength, speed, endurance, improve mobility in joints, allow you to acquire a wide range of motor skills, and contribute to the development of volitional qualities. Such versatile physical training is especially necessary at a young age. The widespread use of athletics exercises in the classroom helps to increase the functional capabilities of the body, provides high performance.
Walking - the usual way of human experience, a wonderful physical exercise for people of all ages. With prolonged and rhythmic walking, almost all the muscles of the body are involved in the work, the activity of the cardiovascular, respiratory and other body systems increases, the metabolism increases, which has a health-improving value. Race walking is used in competitions - a difficult technique, but at the same time the most effective.
Its speed is more than twice the speed of normal walking. It requires a higher work intensity than in ordinary walking, and, consequently, increased energy expenditures. In this regard, sports walking exercises have a significant effect on the athlete's body, strengthen his internal organs and systems, improve their performance, have a positive effect on the development of strength and especially endurance, and educate volitional qualities.
Walking competitions are held on the track of the stadium and on ordinary roads (highway, city, country, etc.) at a distance of 3 to 50 km.
Participants in a walking competition are required to observe the peculiarities of walking technique - not for a moment lose contact with the track (the flight phase indicates a transition to running). For violation of this rule, the judges remove the athlete from the competition.
Run - a natural way of getting around. This is the most common type of physical exercise, which is included in many sports (football, basketball, handball, etc.), as well as in the TRP complex. A significant number of running forms are an organic part of various types of athletics. When running, to a greater extent than when walking, high demands are made on the performance of the whole organism, since almost all muscle groups of the body are involved in the work, the activity of the cardiovascular, respiratory and other systems increases, and metabolism increases significantly.
By changing the length of the distance and the speed of running, you can dose the load, influence the development of endurance, speed and other qualities, practicing in accordance with their capabilities. For example, a long run at low speed, especially in a forest or park, is of great hygienic importance and is one of the best means of health improvement. Running at a higher speed places greater demands on trainees, especially on their cardiovascular and respiratory systems, and serves as an excellent tool for developing endurance. Running at a very high speed is included in the workout to develop strength and speed.
In the process of running, volitional qualities are brought up, the ability to calculate one's strength is acquired, to overcome obstacles, to navigate the terrain.
Of all the types of athletics, running is the most affordable physical exercise. In track and field competitions, various types of running and relay races take the leading place. They always arouse great interest among viewers and therefore are one of the best means of promoting physical culture.
In track and field athletics, a distinction is made between running smooth, with obstacles, relay and in natural conditions.
Smooth runningcarried out on a treadmill in a circle (counterclockwise) for a certain distance or for a time. Running up to 400 m inclusive is carried out on separate tracks for each runner. Running for separate distances is carried out along a common track. The time taken to cover the set distance is recorded by a stopwatch. In one-hour and two-hour running, the duration of the run is limited by time, and the result is determined by the length of the distance (in m) covered during this time.
Running with obstacles has two types: 1) hurdles running on a treadmill at distances from 50 to 400 m with obstacles of the same type, spaced evenly along the distance (each athlete moves along a separate track); 2) a 3000m hurdle race (steeple chase), carried out on a treadmill with firmly installed barriers and a water pit in one of the sectors of the stadium.
Relay race - team run, in which the distance is divided into stages. The purpose of the relay race is to carry the relay race from start to finish as quickly as possible, passing it on to each other. The length of the stages can be the same (short and medium distances) and different (mixed distances). Most often, the relay race is held on the track of the stadium, less often - along the city streets (ring or star relay).
Running in vivoon rough terrain, the cross is carried out at a distance of up to 15 km, and for longer distances - on roads (highways and country roads). The longest distance in athletics is marathon (42 km 195 m). Traditional races between settlements are also carried out.
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