What is physical exercise definition. Physical exercise is the key to human health. Physical activity and hypertension

You need to play sports. But, unfortunately, not everyone knows what exercises are and what they are for. Below are the main types exercise and their description.

Strength exercises.
Strength exercises are aimed at training and strengthening muscles, and, accordingly, at the formation of muscle relief in men. Women tend to use strength training to burn fat and strengthen certain muscle groups.
Strength exercises include exercises with a barbell or dumbbells. Also here you can include work on simulators or with your own weight. It is most effective to train with a barbell, since it can be used to perform exercises such as squats with a barbell on the back, deadlifts, bench presses on benches with various angles of inclination, barbell rows in an incline or to the chin. It is even more effective, but also much more difficult, to perform exercises with dumbbells, since with their help not only the main muscle groups are connected to the work, but also the stabilizing muscles. Therefore, we use 1 more type muscle fibers, except for the main ones, which means we train more muscles in general. But often people are ill-prepared for training with free weights. In this case, they can be recommended to exercise on simulators or with their own weight (for example, pull up on the horizontal bar or do push-ups on the uneven bars). There are times when a person cannot even pull himself up. Then he can be helped by such a simulator as a vertical block, on which you can perform traction to the chest. If you train the whole body in one workout, then the frequency of training should not be more than 1-2 times a week. If in training you use division (split) into several muscle groups, then you can do it 3-4 times a week.

Aerobic exercise.
The next type of load is lighter. Thanks to this, we train the heart, breathing and endurance. Everyone can choose for himself what he likes best. Someone will prefer (in a park, at a stadium, in a forest), someone - (in a pool or some kind of reservoir) or (fast or slow with a girl at a disco). You can also work out in some gym with people united in groups. If you have friends, you can team up and play various sports games - handball or. In aerobic training, such as running, it is important to consider their duration so as not to overtrain. In running, you need to start gradually. Run for 5 minutes to get started. Then, increasing the duration every day by 1 minute, bring it up to 15-30 minutes. Jogging can be done at least every day, and not 1-2 times a week, as strength exercises. It is best to do this outdoors.

Stretching exercises.
The third type of exercise is stretching. It is the easiest when compared to strength and aerobic exercises, but it should not be forgotten either. Stretching can also be divided into 2 types: dynamic and static. Dynamic stretching should be performed before aerobic or anaerobic exercise, for example, by making circular movements with the arms in different sides to warm up the muscles of the chest, shoulders and arms. Or perform a series of 20-30 light squats or forward bends with a delay at the bottom to stretch the muscles of the legs and back. Dynamic stretching can be used as a warm-up before the main strength training. It should take about 10 minutes. As for static stretching, it should be done after a strength or aerobic workout. It includes the following exercises: hanging on the horizontal bar (stretching the back, biceps, rear deltas), lock (stretching the chest, triceps, front deltas), squatting (stretching the hips, buttocks, lower back), bridge (stretching abdominals as well as breasts). These are basic exercises that stretch the largest muscle groups (chest, back, legs). Also, if desired, you can add something of your own to, for example, stretch the calves, forearms or biceps. But these are small muscle groups and their stretching can be performed less frequently. The basic rule of static stretching is the following: you need to hold a pose for 1 minute. If you are fanatical, you can eventually bring the duration to 3-5 minutes, but not more.

Physical exercises- these are such motor actions (including their combinations), which are aimed at the implementation of the tasks of physical education, formed and organized according to its laws.

Word physical reflects the nature of the work performed (as opposed to mental work), externally manifested in the form of movements of the human body and its parts in space and time.

Word an exercise denotes a directed repetition of an action with the aim of influencing the physical and mental properties of a person and improving the method of performing this action.

In this way, physical exercise is considered, on the one hand, as a specific motor action, on the other hand, as a process of multiple repetition.

Physical exercise is the main, because:

1. Physical exercise expresses thoughts, emotions, needs of a person, his attitude to the surrounding reality.
2. Physical exercise is one of the ways to transfer social and historical experience in the field of physical education.
3. Physical exercise affects not only the functional state of a person, but also his personality.
4. Among all types of pedagogical activity, only in physical education the subject of training is physical exercise.
5. Physical exercise satisfies the natural human need for movement.

If used incorrectly, exercise can bring not good, but harm. To avoid this, it is necessary, when selecting exercises, to consider the following factors:

1. Pedagogically correct lesson guidance.
2. Take account of individual characteristics involved (gender, age, health status, etc.).
3. Take into account the peculiarities of the exercises themselves (novelty, complexity, load, emotionality).
4. Features of external conditions (weather, condition of places of employment, quality of inventory).

The effect of physical exercises is determined primarily by the content.

Healing value. Performing physical exercises causes adaptive morphological and functional changes in the body, which is reflected in the improvement of health indicators and in many cases has a therapeutic effect.

The healing value of physical exercises is especially important for hypokinesia, hypodynamia, cardiovascular diseases.

Under the influence of physical exercises, you can significantly change the shape of the physique. By choosing the appropriate technique for performing physical exercises, in some cases the mass of muscle groups is increased, in other cases it is reduced.

With the help of physical exercises, it is possible to purposefully influence the upbringing of the physical qualities of a person, which, of course, can improve it. physical development and physical fitness, and this, in turn, will affect health indicators. For example, when endurance is improved, not only the ability to perform any moderate work for a long time is brought up, but the cardiovascular and respiratory systems are simultaneously improved.

Educational role. Through physical exercises, the laws of movement in the environment and one's own body and its parts are learned. Performing physical exercises, students learn to control their movements, master new motor skills and abilities. This, in turn, allows you to master more complex motor actions and learn the laws of movements in sports. The more baggage of motor skills and abilities a person has, the easier it is for him to adapt to the conditions. environment and the easier it is to master new forms of movement.

In the process of physical exercises, a whole range of special knowledge is mastered, previously acquired ones are replenished and deepened.

Impact on personality. Physical exercise often requires an extraordinary manifestation of a number of personal qualities. Overcoming various difficulties and managing his emotions in the process of physical exercises, a person develops traits and qualities of character that are valuable for life (courage, perseverance, diligence, determination, etc.).

Physical exercises, as a rule, are carried out in a team. When performing physical exercises, in many cases, the actions of one practitioner depend on or largely determine the actions of another. There is a kind of coordination of their actions with the motives and actions of the collective, the subordination of the individual to a common strategy of action. This is manifested in many mobile and sports games. The ability to be restrained, to submit oneself to the will of the team, to find the one and only correct solution and, regardless of one's personal ambitions, to help a comrade. These and many other moral qualities are formed during physical exercises.

Features of the content of a particular physical exercise are determined by its form. Form of exercise- this is a certain orderliness and consistency of both processes and elements of the content of this exercise. In the form of physical exercise, internal and external structure are distinguished.

The internal structure of physical exercise due to the interaction, consistency and connection of various processes occurring in the body during this exercise.

External structure of physical exercise- this is its visible form, which is characterized by the ratio of spatial, temporal and dynamic (power) parameters of movements.

Spatial characteristics:

1. The starting position (I.p.) is a relatively stationary position from which the exercise begins. I.p. creates the most favorable conditions for correct execution exercises. Changing the i.p. You can change the difficulty of the exercise.
2. The position of the body in space - the exercise itself is made up of it.
3. The trajectory of movement is curvilinear, rectilinear, most often it is curvilinear.
4. Direction of movement - there are six directions: forward, backward, up, down, right, left. And many in between.
5. The amplitude of movements is the range, it is carried out in various joints, which means it depends on anatomical features their buildings. Amplitude is measured in degrees with a goniometer.

Timing
The time to complete the entire exercise, or parts of it.

Spatio-temporal characteristics:

1. Speed ​​- the result depends on the speed of execution. The speed can be uniform and variable. Plus/minus 3% is considered a uniform speed, which is also more efficient.
2. Acceleration is the change in speed per unit of time, measured in meters/seconds. Acceleration can be positive or negative, i.e. speed increase or deceleration.

Power characteristics

Power characteristics include the forces that act on the athlete, promote or inhibit the exercise.

The content and form of physical exercise are closely interconnected. They form an organic unity, with content playing a leading role in relation to form. To improve motor activity, it is necessary to ensure, first of all, a corresponding change in its content. As the content changes, the form of the exercise also changes. For its part, the form also affects the content. The imperfect form does not allow to fully reveal the content of the exercise.

List of used literature:

1. Kholodov Zh.K., Kuznetsov B.C. Theory and methods of physical education and sports: Proc. allowance for students. higher textbook establishments. - M.: Publishing center "Academy", 2000. - 480 p.