In the physical education of students, various forms of educational and extracurricular activities are used throughout the entire period of study at the university.
Training sessions are held in the form:
- theoretical, methodological and practical, control classes;
- elective practical classes (at the choice of students);
- individual and individual-group additional classes;
- self-study on assignment and under the supervision of a teacher;
- organization and conduct of training sessions and tests in accordance with the curriculum and program for physical culture;
- development of the content and conduct of classes in professional-applied physical training;
- participation in the organization and holding of intra-university sports events.
Educational forms of classes form the basis physical education students are provided in curricula universities in all specialties are included in the schedule for the entire period of study.
Extracurricular activities are organized in the form of:
- individual self-study;
- classes in sports clubs, sections;
- independent sports, tourism;
- specialized forms of classes (mass recreational and sports events);
The relationship of various forms of education and extracurricular activities creates conditions that provide students with the use of a scientifically based volume motor activity(at least 5 hours a week), necessary for the normal functioning of the body, the formation of a motivational and value attitude to physical culture.
6.5. The structure of the training session
Introductory part of the lesson
The training lesson is built taking into account the implementation of the methodological principles of physical education. Generally accepted is a four-hour training session, consisting of introductory, preparatory, main and final parts.
A training session with qualified athletes and self-study of students are built from three parts, where the first two parts are combined into one introductory-preparatory part, or warm-up.
- with a four-hour lesson, the introductory part - 5 minutes, the preparatory (warm-up) - 25 minutes, the main part - 53 minutes, the final part - 7 minutes, in total - 90 minutes.
- with a three-hour lesson, the introductory and preparatory part (warm-up) - 20-30 minutes, the main part - 50-60 minutes, the final part - 5-10 minutes, in total - 90 minutes.
The introductory part of the lesson comes down to organizing students (building), creating a working environment and a psychological attitude for the effective fulfillment of the teacher's tasks for teaching and improving technology. exercise, as well as to the implementation of the volume and intensity of training loads planned for this lesson.
In the introductory part, specific tasks are set for the trainees, a clear idea of the content of the main part is created, which makes it possible to more fruitfully solve the tasks of this training session.
Preparatory part of the lesson
The warm-up provides overcoming of the period of development. It transfers the body of those involved from a state of comparative rest into an active state, into a state of readiness to perform increased physical exertion, and contributes to the implementation of the principle of gradualness.
The physiological mechanism of action of the warm-up is as follows:
- slow running at the beginning of the warm-up leads to opening a large number capillaries in the heart muscle and skeletal muscles. Blood circulation and respiration are activated, the temperature of the internal environment of the body rises by 0.5-1.0? nutrients, significantly increases the supply of the body energy substances, and also increases the efficiency of the removal from cells of decay products formed in the course of their vigorous activity;
- gymnastic exercises activate blood circulation in the muscles, muscle tendons, ligaments surrounding the joints, as a result of which their elasticity increases, which helps to increase the body's performance and prevent injuries.
The lack of a warm-up or its careless conduct can affect the health of those involved (especially cardiovascular system) and cause injury.
The warm-up is divided into two parts: general and special.
The general warm-up solves the problem of activating the musculoskeletal system and the activity of the internal systems of the body, especially the cardiovascular and respiratory systems. To achieve this, slow running (6-15 minutes) and gymnastic exercises for all muscle groups and all parts of the body (15-20 minutes) are used.
A special warm-up is aimed at increasing coordination abilities, creating an energy basis, preparing the body for the implementation of subsequent, more complex movements in terms of coordination and more intense training load.
In this part of the warm-up, special preparatory exercises are performed, similar in terms of coordination of movements and physical activity with the upcoming motor actions in the main part of the training session.
A special part of the warm-up in one lesson can be performed several times, when those involved in the main part move on to other physical exercises.
For example, if in the main part of the lesson after training in sprint If students move on to throwing classes, then a special warm-up is necessary before starting throwing.
Main part of the lesson
In the main part, the main tasks facing this lesson are performed, i.e. there is a training and improvement of the technique of physical exercises, and the implementation of the training load on education physical qualities.
The fulfillment of tasks related to learning the technique of physical exercises of greater coordination complexity is carried out at the very beginning of the main part of the lesson.
It is recommended to plan training loads in order to develop physical qualities in the following order: first, exercises for speed of movements are performed, then for strength, and at the end, endurance exercises (flexibility is developed during the warm-up process).
Sometimes this sequence can be changed in order to develop the ability of trainees to show high performance in various states of body fatigue.
The final part of the lesson
This part of the lesson is aimed at ensuring a gradual decrease in functional activity and bringing the body into a relatively calm state. The abrupt transition from active movement to rest turns on the action of the muscle pump and overloads the heart muscle. In this case, after class, those involved may experience an uncomfortable state.
In the final part, slow running, walking, relaxation exercises with deep breathing are used.
The main unit of the process of physical education in the university is - training session – such an occupation, which combines approximately in equal proportions the training of various motor actions and the development of the physical abilities of those involved. Nice results educational process are provided, first of all, by the skillful development of the content of such a lesson and the correct sequence of solving its pedagogical tasks.
Structure and focus of the training session
The sequence of problem solving is revealed in general rules required for the construction (structure) of the lesson. The structure is defined by:
Number of parts of the lesson;
Their purpose and content;
The sequence of these parts;
their duration.
The general structure of a physical education lesson has three parts:
preparatory;
main;
Final.
Any educational lesson has a specific goal, expressed by the main pedagogical tasks, and the construction of this lesson should provide optimal conditions for their solution. The main thing in the lesson is main
part where the main tasks of this lesson are solved. The solution of the main tasks of a physical education class is associated with overcoming a number of difficulties and depends on the well-preparedness of the organism of those involved in the performance of motor actions. The functioning of the motor apparatus, cardiovascular, nervous and respiratory systems must be coordinated. Required preparation organism to such activity is provided on preparatory
parts of the lesson. The solution of the main tasks of the lesson is often associated with significant stress and the need to continue actions, despite fatigue. A smooth transition from high-intensity work to low-intensity work is carried out by the organization active rest and summing up the results of the lesson - all this is done in final
parts of the lesson. The main tasks of the preparatory part of the lesson:
It is necessary to concentrate the attention of those involved.
Create a cheerful mood and positive motivation for class.
Organize and accommodate a group of students for the lesson.
Increase the functions of internal organs and prepare locomotor apparatus to work.
In the preparatory part are used:
drill exercises;
walking and running of low intensity;
attention exercises;
outdoor games;
dance steps;
sports-oriented exercises (general developmental exercises).
Main part
Solves health problems (development of muscles, formation of correct posture, etc.).
Tasks of improving the overall coordination of movements.
The tasks of mastering motor skills, knowledge and skills.
Tasks for the development of motor and volitional qualities.
The tasks of preparing those involved in the execution of exercises with great intensity in diverse conditions classes.
Final part
Correctly completing a lesson means creating favorable conditions for a faster recovery process in the body of those involved and summing up the results of the lesson. The load level must be reduced gradually. After the main part of the lesson, the trainees have a significant nervous excitement, an increase in the pulse rate in relation to the initial one, rapid breathing, and an increase in muscle tone. It is necessary to complete the work of those involved, ensuring the transition to another activity or to rest. Completion of the lesson should ensure the well-being of students, a feeling of cheerfulness and a desire to study in the future.
The final part uses: exercises of a dynamic nature of low and medium intensity; slow walking; calm games; relaxation exercises; attention exercises; dance steps; exercises for separate parts bodies with large amplitude.
The lesson ends with an analysis of the work done, summarizing the results and setting tasks for further classes.
The duration of the parts of the lesson is not the same. In a 45-minute lesson, the duration of the preparatory part ranges from 7-10 minutes, the main part lasts 25-30 minutes, and the final part does not exceed 4-6 minutes. With an increase in the total duration of the entire training session (60, 90, 120 minutes or more), the time for the main part increases accordingly.
Dosage load on training sessions in physical education.
At the disposal of the teacher there are several ways to determine and regulate the load of the lesson:
Pulse count involved, to determine the load. It has been established that there is a direct relationship between an increase in heart rate and an increase in blood pressure. This allows us to consider the counting of the pulse as a way to determine the load of individual exercises and the nature of its increase in the lesson.
Occupation density . The variety of pedagogical tasks that need to be solved in the classroom obliges a rational attitude to every minute of study time. The density of an activity is expressed as a percentage, which indicates the ratio of time spent rationally in relation to the total duration of the entire activity.
Dosage of exercise achieved by regulating the pace, frequency of movements, the duration of the exercises, changing the starting position, changing the amplitude of movements.
Indicators of load during physical exercises are:
on the one hand, quantities that characterize the work performed in its outwardly expressed dimensions (duration of the exercise, the amount of work in the mechanical sense, the distance covered, the speed of movement, etc.);
on the other hand, the magnitude of functional changes in the body caused by exercise (the degree of increase in heart rate, pulmonary ventilation, oxygen consumption, stroke and minute blood volume, etc.).
The first relate to the "external" side of the load, the second to the "internal". Both those and other indicators are important for the assessment and directed regulation of loads in the process of physical training. Between the external and internal sides of the load, with a relatively identical initial state of the body, there is a certain proportionality: the greater the load in terms of its external parameters, the more significant the functional shifts in the body. As the working capacity increases as a result of systematic exercises, the load is the same from the outside and gradually becomes less and less from the inside, since adaptation to it occurs.
The essential concepts characterizing physical activity are volume and intensity. Volume is nothing but external signs loads, and intensity - internal.
The ratio of the volume and intensity of the load during the performance of physical exercises is characterized by an inversely proportional relationship: the greater the volume of the load given in the exercise, the less its intensity, and vice versa, the greater the intensity of the load, the less its volume.
External signs of physical activity can be accurately measured by objective indicators of the work performed (m; km; kg; number of repetitions; work time, etc.). However, it is rather difficult, in a straight line, to talk about internal signs, since physiological processes are complex and diverse. The most commonly used indicator of the intensity of the load is the measurement of the dynamics of the heart rate (HR; pulse). The classification of this indicator is presented in Table 3.
When monitoring physical activity according to the degree of its intensity, according to the method of monitoring by heart rate, it should be remembered that the use of high and maximum loads is possible only after enough workouts with low and medium loads.
Currently, there is the following classification of the intensity of physical activity:
To assess the internal signs of physical activity, it is possible to use subjective criteria that are often used in the practice of classes (mood, fatigue, muscle pain, etc.)
The expedient use of loads in the process of physical training is continuously associated with the regulation and directed regulation of rest intervals between exercises, their repetitions and classes in general. These indicators will be discussed in other lectures.
In the third training zone (more than 180 beats/min), anaerobic mechanisms of energy supply are improved against the background of a significant oxygen debt. The pulse rate ceases to be an informative indicator of load dosing, but indicators of the biochemical reactions of the blood and its composition, in particular the amount of lactic acid, gain weight.
test questions
Giri. Sports of the strong and healthy Alexey Ivanovich Vorotyntsev
The content of the training session includes not only the implementation of physical exercises. This is a complex and diverse activity of an athlete and a coach, which is manifested in the acquisition of new skills and abilities, the direct performance of the exercise, discussion, analysis and comprehension of the actions performed, control over the state of one's health, the acquisition of theoretical knowledge and practical experience.
All of these aspects of the content of the training session are closely interconnected and complement each other.
The upbringing and educational results of the lesson depend to a greater extent on the correct selection of means and methods (content).
The training session is usually divided into three interrelated parts: introductory (preparatory), main and final. Such a subdivision determines the logical sequence of the athlete's physical and other actions. Each part of the training session solves its own specific tasks.
Introduction serves to create necessary conditions(prerequisites) for the main training work in each individual lesson. In this part, the initial organization of the lesson takes place: the coach introduces the students to the upcoming work, creates conditions for its implementation, prepares the body of the students (warm-up, warm-up) for the upcoming increased load, creates a favorable emotional background. 15-20 minutes are allotted for the introductory part of the lesson.
Means of the introductory part - an explanation of the goals, objectives and content of the lesson, various drill exercises, walking, slow running, gymnastic exercises, exercises for stretching muscles and mobility in the joints, general developmental exercises with light weights (dumbbells, discs from barbells, metal sticks, stuffed balls ). Various gymnastic equipment (wall, bars) are also used.
IN main part the most important tasks of the lesson are solved: mastering various motor skills and abilities, improving the technique of performing competitive exercises, educating physical, moral-volitional and other qualities.
In close connection with the solution of specific tasks of physical education in the main part of the lesson, as well as in its other parts, the tasks of moral and aesthetic education are also solved.
For the effective solution of all the listed tasks in the main part, a wide variety of physical exercises, as well as means and methods of educating certain qualities of an athlete, can be used.
In time, the main part can last from 20 minutes to 3 hours or more. It depends on the qualifications of the athlete, the goals and objectives of the lesson.
Means of the main part - classical (competitive) and specially auxiliary exercises with kettlebells, exercises with a barbell and other weights, exercises on gymnastic apparatus, athletics exercises(mainly running), skiing, sports and outdoor games and other auxiliary exercises from various sports.
tasks final part is a decrease in general excitation nervous system, relieving muscle tension of individual muscle groups, as well as short review and summarizing the lesson, homework.
The most characteristic exercises of the final part are running at a moderate pace, walking, simple gymnastic exercises for muscle relaxation and posture, hanging on the crossbar or wall bars, unloading the spine after weight training.
The final part includes some hygiene procedures: washing, shower, massage.
When building a training session, it is very important not only to choose the right exercises, but also to determine the sequence of their implementation in each of its parts and ensure optimal connections between them. For example, the exercises performed at the end of the introductory (preparatory) part should be similar in structure to those performed at the beginning of the main part, i.e. if a snatch is to be performed, then at the end of the warm-up, special auxiliary jerk exercises are performed first, then a light snatch and then with a competition kettlebell. If, approximately in the middle of the main part, you need to perform an exercise that is completely different in terms of the structure of movements - a push, then you must also first do several “tuning” approaches and only then proceed with this exercise with the planned load.
There are certain requirements for the performance of a training session that every sportsman must adhere to.
1. Do a general and special warm-up for 15–20 minutes.
2. Start classes no earlier than 2 hours after eating.
3. Exercise in a comfortable way sportswear and shoes.
4. Do not perform control exercises or complex, not yet mastered exercises with weights without the permission of the coach.
5. Do not be distracted or distract others during class.
6. Strictly follow the plan of training loads indicated by the coach.
7. Do not allow breaks in training sessions without a good reason.
8. Strive to acquire theoretical knowledge on training methods, physiology, hygiene, self-control, competition rules.
9. Regularly undergo a medical examination.
10. Keep a diary of training sessions.
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Introductory part of the lesson.
The training lesson is built taking into account the implementation of the methodological principles of physical education. Generally accepted is a four-hour training session, consisting of introductory, preparatory, main and final parts.
A training session with qualified athletes and self-study of students are built from three parts, where the first two parts are combined into one introductory-preparatory part, or warm-up.
ü with a four-hour lesson, the introductory part - 5 minutes, the preparatory (warm-up) - 25 minutes, the main part - 53 minutes, the final part - 7 minutes, in total - 90 minutes.
ü with a three-hour lesson, the introductory part (warm-up) - 20-30 minutes, the main part - 50-60 minutes, the final part - 5-10 minutes, in total - 90 minutes.
The introductory part of the lesson is reduced to organizing students (building), creating a working environment and psychological mood for the effective fulfillment of the teacher's tasks for teaching and improving the technique of physical exercises, as well as to fulfilling the volume and intensity of training loads planned for this lesson.
In the introductory part, specific tasks are set for the trainees, a clear idea of the content of the main part is created, which makes it possible to more fruitfully solve the tasks of this training session.
Preparatory part of the lesson.
The warm-up provides overcoming of the period of development. It transfers the body of those involved from a state of comparative rest into an active state, into a state of readiness to perform increased physical exertion, and contributes to the implementation of the principle of gradualness.
The physiological mechanism of action of the warm-up is as follows:
ü slow running at the beginning of the warm-up leads to the disclosure of a large number of capillaries in the heart muscle and skeletal muscles. Blood circulation and respiration are activated, the temperature of the internal environment of the body rises by 0.5-1.0 ° C, which helps to increase the permeability of the membranes of the pulmonary vesicles, blood erythrocytes, muscle fibers and cells of all other tissues, increases the efficiency of metabolism, improves tissue oxygen supply and nutrients, significantly increases the supply of the body with energy substances, and also increases the efficiency of the removal of decay products from the cells, which are formed in the course of their vigorous activity;
ü gymnastic exercises activate blood circulation in the muscles, muscle tendons, ligaments surrounding the joints, as a result of which their elasticity increases, which helps to increase the body's efficiency and prevent injuries.
The lack of a warm-up or its careless conduct can affect the health of those involved (especially the cardiovascular system) and lead to injuries.
The warm-up is divided into two parts: general and special.
The general warm-up solves the problem of activating the musculoskeletal system and the activity of the internal systems of the body, especially the cardiovascular and respiratory systems. To achieve this, slow running (6-15 minutes) and gymnastic exercises for all muscle groups and all parts of the body (15-20 minutes) are used.
A special warm-up is aimed at increasing coordination abilities, creating an energy basis, preparing the body for the implementation of subsequent, more complex movements in terms of coordination and more intense training load.
In this part of the warm-up, special preparatory exercises are performed, similar in terms of coordination of movements and physical load to the upcoming motor actions in the main part of the training session.
A special part of the warm-up in one lesson can be performed several times, when those involved in the main part move on to other physical exercises.
For example, if in the main part of the lesson, after training in sprinting, students move on to throwing, then a special warm-up is necessary before starting throwing.
The main part of the workout.
In the main part, the main tasks facing this lesson are performed, i.e. there is a training and improvement of the technique of physical exercises, and the implementation of the training load for the education of physical qualities.
The fulfillment of tasks related to learning the technique of physical exercises of greater coordination complexity is carried out at the very beginning of the main part of the lesson.
It is recommended to plan training loads in order to develop physical qualities in the following order: first, exercises for speed of movements are performed, then for strength, and at the end, endurance exercises (flexibility is developed during the warm-up process).
Sometimes this sequence can be changed in order to develop the ability of trainees to show high performance in various states of body fatigue.
The final part of the lesson.
This part of the lesson is aimed at ensuring a gradual decrease in functional activity and bringing the body into a relatively calm state. The abrupt transition from active movement to rest turns on the action of the muscle pump and overloads the heart muscle. In this case, after class, those involved may experience an uncomfortable state.
In the final part, slow running, walking, relaxation exercises with deep breathing are used.
When building a training session, it is usually divided into four parts: introductory, preparatory, main, final.
In introductory part it is necessary to create a working environment, set tasks for those involved, and create a clear idea of the content of the main part. The duration of the introductory part is about 5 minutes.
Preparatory part Classes include general and special warm-up. The task of the general warm-up is to activate (warm up) the muscles of the musculoskeletal system and the functions of the main body systems that are closely related to physical activity, especially the cardiovascular and respiratory systems. Usually, slow running and gymnastic exercises for all major muscle groups are used for this. A special warm-up prepares the body for specific tasks of the main part of the lesson, when special preparatory exercises are performed that are similar in terms of coordination of movements and physical activity to the upcoming motor actions in the main part of the lesson.
The duration of the preparatory part is from 15 to 30 minutes (depending on the preparedness of the students and the nature of the upcoming task).
Main part activities can be simple or complex.
Simple is characterized by the same type of activity (for example, cross-country running for 3000-5000 m, two-way basketball, football).
In the complex part, heterogeneous exercises are used, sometimes requiring additional special warm-up (for example, when switching from jumping to strength exercises). The main difficulty in conducting the complex main part of the classes is to determine the order in which heterogeneous exercises are performed. It is recommended at the very beginning of the main part to learn the technique of physical exercises of greater coordination complexity. It is advisable to plan training loads for the development of physical qualities in the following order: exercises for the speed of movements, then for strength, and at the end of the session for endurance.
The main part takes an average of 70% of the time.
IN final part the functional activity of the student gradually decreases and the body is brought to a relatively calm state. This is achieved through slow running, walking, relaxation exercises.
If necessary, in the final part, an analysis of the work done is carried out, tasks for self-training are determined, etc.
Types of organization of physical education.
Educational work.
Educational work on the physical education of students is determined by the programs of the course of general physical training and courses of sports improvement. The program establishes the volume of material on the theory of physical education, practical exercises and regulatory requirements.
The range of theoretical questions to be studied includes:
Physical education in universities;
Basic means of physical education;
Medical control and self-control;
Individual gymnastics, its meaning and principles of implementation.
The theoretical section of the program aims to acquaint students with the general scientific foundations of students' physical education:
Theoretical lectures,
group theoretical classes, conversations that ensure the passage of the theoretical part of the program.
The GPP course in practice includes gymnastics, games, athletics, swimming and skiing; practical exercises-lessons of general physical education, sports and training sessions and competitions in various sports, games, gymnastics, providing the passage of the practical part of the program.
In the process of mastering the program of the general physical education course, students develop the habit of regular physical exercises and their sports orientation is revealed for subsequent improvement in one of the sports in optional classes or in classes in the sports sections of the student team of physical culture
Optional classes are organized for individual sports. Each student is given the right to choose one of the sports and systematically engage in it throughout the entire period of study at the university. These classes are held throughout the year, winter and summer holidays are used. Year-round training is a mandatory and indispensable condition for the proper organization of work on sports improvement.
In accordance with the tasks of physical education of students, the programs of the course of sports improvement are set out according to certain types sports and provide for two sections: theory and practice.
Sport section.
The main place in the activities of the sports club is occupied by educational and sports work, carried out in the form of sectional classes in certain sports. Sectional work on sports is organically linked with all work on the physical education of students (classes, consultations, tests), and it also serves the purposes of comprehensive physical development and improvement of sports readiness.
In universities, sports games (basketball and volleyball) are most widely used. different kinds sports ( Athletics, skiing, swimming, etc.) and gymnastics (sports and artistic). Educational and training work is carried out throughout the academic year.
In some sports sections (athletics, football, rowing, etc.), the main period of work falls on the student's vacation. In order to continue overall process and maintaining a training plan throughout the year, students are encouraged to participate in classes and sports competitions where they are during the holidays.
Along with educational work in the sports sections, the mass physical education and sports work of the university, carried out by the course of physical education and the sports club, is of great importance.
Mass physical culture work sets the task of rationally using students' leisure to improve their health and physical fitness. It is held in the form of sports and promotional events.