Fundamentals of a healthy lifestyle: movement and health. Movement is life

A healthy lifestyle is an active one. This is the axiom, which is at least silly to argue with. Regular exercise has a beneficial effect on the human body, strengthens its physical and improves immunity. That is why neglecting regular physical activity is hardly reasonable. The question is how to lead active image life, very often leads people to a dead end, but in fact there is little difficulty in this - just follow a series of simple and understandable instructions. Below are some of them.

Get rid of laziness - task number one

Progress and modern conveniences provide a person with all the benefits necessary for life: people no longer make efforts to get their own food, build housing and protect their shelter from predators and bad weather.

Nature, once identified with a violent force that no living creature can resist, in the mind modern people appears in the image of a heroically defeated tyrant, whose power has forever remained somewhere in the back streets of bygone days. Man imagined himself the crown of creation and, as a result, acquired many harmful addictions, the main place among which, perhaps, is rightfully occupied by laziness. Everyone knows for sure how destructive it is to a person, how quickly it destroys and decomposes it.

A person throughout his life is in constant motion, and if he does not move forward at least very, very slowly, then he will surely take swift steps back. Laziness and an active lifestyle are incompatible concepts, therefore, it is necessary to get rid of idleness that hinders development as soon as possible. Otherwise, nothing but a fiasco can be expected: the case will certainly be abandoned halfway, and the bitter aftertaste of disappointment for a long time (perhaps even forever) will discourage the desire to try again.

More movement and sports

Finding time for long workouts in the gym or aerobic room can sometimes be very difficult, but this does not mean at all that you need to put an end to your decision to lead a physically active lifestyle. It is necessary to allocate a few free hours for sports, after getting rid of unnecessary distractions. So, for example, after an hour and a half of watching TV in the evening after work, you should prefer going to a fitness club or jogging in a nearby park. It is unlikely that any missed reality show will be a significant loss, but physical activity will positively affect overall well-being and provide

However, if there was no time for sports, you still should not despair. In this case, you can replace the elevator rides with climbing stairs and walk more. Few people know that an hour walk at a speed of 6 km / h (energetic pace) can burn up to 300 kcal!

No need to force yourself!

The rules of an active lifestyle are quite clear and simple, but in this matter (as, indeed, in any other), it is important not to overdo it. You do not need to force yourself to do something that is clearly not to your liking, but it is better to choose the sport that gives you pleasure personally. So, some people love to ride a bike, others prefer roller skates, others willingly play tennis and volleyball - human tastes are extremely diverse, but no one bothers you to listen to your own heart. Violence against oneself will not lead to anything good, but will only cause stress and irritation.

How to rest properly?

For modern man the concept of rest is almost synonymous with idleness. Most people spend their time at home or, worse, spend precious hours of their lives on clubs, shady companies and drinking sprees. Needless to say, the philosophy of an active lifestyle is contrary to this kind of behavior and habits? To proper rest, for example, include picnics in nature, swimming in ponds, various sports (bowling, volleyball, football, etc.), dancing, hiking and much more.

healthy eating

An active lifestyle is not only the implementation of regular but, above all, a responsible and sensitive attitude to one's health, and, accordingly, to one's diet. It is very important that the diet is as varied and properly balanced as possible, because food is essentially the main source of energy in the body. It is worth limiting the use of sweets, fats and introducing fresh vegetables and fruits, berries and complex carbohydrates into the diet (they contain, for example, cereals). Moreover, it is necessary to abandon the now so popular fast food. Instead of the dubious products of fast food restaurants for a snack at school or work, you can buy yogurts, curds and a variety of fruits, cook yourself cereals and casseroles. This not only does not take a significant amount of time, but also keeps you healthy and well-being in good condition (which, for example, cannot be said about fast food).

and physical activity

The importance of water for the human body can hardly be overestimated: it is involved in all metabolic processes and digestion of food, removes toxins and makes up about 80% of our muscle mass. Depending on the state of health, the level of stress, the intensity of physical activity and the weather, an adult needs from one and a half to three liters of water per day. However, it should be borne in mind that the principle “the more the better” does not apply in this case. Excess water increases the load on the kidneys and, as a result, leads to disruption of their functioning, causes swelling and the appearance of convulsions.

Hygiene

An active lifestyle without hygiene is impossible! An adult hardly needs to be reminded to brush their teeth twice a day, take a regular shower (not only once every 24 hours, but if possible after every sport), wash their hands before eating. These habits must be developed to the point of being automatic or, if you prefer, to the point of reflex. In addition, it is also necessary to monitor the hygiene of the premises in which you work, play sports or live. Rooms should be regularly ventilated and surfaces should be disinfected. This is necessary in order to protect yourself from dust and germs and provide the body with enough oxygen.

The benefits of an active lifestyle

1. Health. An active lifestyle helps to avoid cardiovascular and oncological diseases, obesity, diabetes, as well as many diseases of the respiratory tract and lungs. This, in turn, prolongs life, improves well-being and immunity, and also helps to increase endurance and maintain it until old age.

2. Beautiful appearance. Many people dream of a beautiful toned figure and smooth elastic skin. However, acting is much more productive than dreaming. An active lifestyle in this matter will be a great help. Of course, you can give yourself to be torn apart by plastic surgeons, but is it reasonable when the best result can be achieved by living a full active life?

3. Slowing down the aging process. An active lifestyle and the problems of aging are closely related to each other. Scientists have proven that people who lead a passive lifestyle age much earlier than those who lead an active one. Movement is life, and only it can delay old age, nothing else is given.

Rest and work regime

It is difficult to lead an active lifestyle when, on duty, you have to sit on a chair for 8 hours 5 times a week. Oddly enough, office work is associated with a number of so-called occupational diseases. Constant migraines, dry eye syndrome, "mouse disease", osteochondrosis, as well as many digestive problems - and this is not the whole list of ailments associated with in a sedentary manner life. In order to prevent them, you must regularly perform the following exercises:

Eye charger. It takes only a few minutes of time, but it is very effective in relieving fatigue. There are also special drops for dry eye syndrome. In composition, they resemble a human tear and serve to moisten the surface of the eyeball.

Warm up. It is enough to perform simple exercises once an hour, such as torso tilts, head rotation, stretching and squats.

This is probably all you need to know about how to start an active lifestyle. Remember that the main thing in this business is clear motivation and willpower: you must be sure that you want it and know why you want it, and then the undertaking will be more than successful.

Insignificantly small and largest particles, parts of something and a single whole, simple and complex - everything is always in constant motion. Movement is life and nothing else. In our body, from birth to last hour, Nature lays the need for movement. She knows in advance that our life should take place in mobile and dynamic rhythms. After all, these rhythms are the most natural of all existing ones.

The close unity of evolution and the mobility of matter in practice shows that movement is hardening, strengthening and preparing the body for trials. Dynamics keep alive. What cannot be said about static, which in turn is dangerous and destructive.

True, this is not always the case. Once in a hopeless situation, a person is able to reach heights in statics, performing those exercises available to him, which will be enough to maintain his life. In this case, life is not only movement, but also willpower. But without it it will be difficult.

Frozen in inactivity and limiting itself to the maximum in movement, the body will certainly begin to slowly fade away, losing its internal potential. Life will speed up the countdown. The immediate onset of its destruction always takes root somewhere within.

Our task is to do everything in our power. This should be deposited in the subconscious of each person. Leave the rest to Nature and Time.

Movement is life!

Movement has its virtues, the most important of which keep our health at the proper level. The main advantages of mobile life:

• All body tissues are saturated with oxygen;
• The muscular, musculoskeletal and cardiovascular apparatus is strengthened;
• The body receives the necessary systematic shaking and sweating.

Poor circulation is one of the root causes of many diseases. Movement is an excellent prevention of all diseases. During training, the blood circulates more vigorously through the vessels, being more intensively enriched with oxygen and other microelements. That is, all tissues receive intensive enrichment.

Movement not only contributes to the structure of organs, but also coordinates their work, both individually and in a system. In order to achieve a coordinated and well-coordinated work of your body, you need to work. Life is a constant work with your body and mind.

Only through hard work is it possible to get the desired result. By exercising and eating mindfully, you create your own routine, which becomes an integral part of your life.

Movement is a source of physical and mental health that many turn to when faced with adversity or misfortune. There are many different systems recovery. Have you ever wondered why not one, but many? With your permission, I will try to answer this question.

Each person has his own life, destiny, his own way, all people are different. And this, accordingly, is a different natural material. Do not look for cons in this. On the contrary, everyone can choose what suits him.

It is worth remembering that there are no universal health systems. The best one is the one that suits you and corresponds to the general principles of recovery most fully.

Movement is a life full of pleasant discoveries. Each person, embarking on a sports path, opens the door to the world of his physical and spiritual development.

Everyone is looking for their own movement. Someone gets stronger from swimming, someone from classes in gym, while running, etc.

Without work, the body dies and fails, physiological processes fail. All systems that previously worked in concert go into "alone" mode.

Increased heart rate and increased pressure during exercise is quite normal. A healthy cardiovascular system needs to be constantly stressed to increase its reliability and endurance. Constant loads have a good effect on the metabolic processes in the body.

In order to bypass diseases, increase vitality, increase the power of the body and raise the level of health many times over, it is necessary to systematically and constantly be on the move, eat right and stick to your regimen.

Many people are in constant search of some new methods of healing. What for? After all, everything has already been thought of for us. We can only take and use many years of experience. No need to reinvent the wheel.

Existing for years, proven methods may well provide a person with health. The most important thing is to force yourself to take the first step and start moving forward, train, develop yourself. It is necessary to learn once and for all that movement is life.

It's just that you need to train smart. The body must be beautiful from head to toe. It is necessary to determine for yourself the optimal load for each muscle group. The human body should look beautiful, have proportionate forms, and not look crooked and skewed.

Denis Statsenko was with you. All HOS! See you

Life is motion! A famous phrase that almost everyone knows, but, unfortunately, not many people truly understand its meaning. And the designation of the essence is very important, it will help some people solve many life problems.

A little about the author

Movement is life! Who said this phrase? Aristotle is a great ancient Greek thinker. His scientific activity was extremely high, the works written by him included all branches of ancient science. Aristotle possessed a logic of judgment that is applicable to any science. The works of Aristotle that have survived to this day can be formed into four main groups.

1. Works on logic that make up the body of the Organon.
2. Code of the principles of being, which is called "Metaphysics".
3. Scientific works.
4. Works that analyze ethical, aesthetic, historical, political problems, issues of society, state, law.

The essence of Aristotle's philosophy

Aristotle created the doctrine of matter and form, possibilities and strength in connection with the study of the question of motion. It was the main subject studied by ancient physics. The philosopher believed that the movement is not endowed with a complete essence and does not represent pure being, however, it is not non-existence either. This is the transition from the possible to the actual, that is, the action through which the form is embodied in the material potency.

All scientific and spiritual wisdom is reflected in his writings. Ancient Greece. Aristotle is the standard of wisdom, he had a strong influence on the development of human thought. The whole life of the philosopher consisted in an endless desire to find and comprehend the truth, to analyze, to reveal the meaning of the surrounding world. His search confirms the unprecedented courage of a great man.

What is movement

It implies something moving and something moved, that which makes the transition from the first to the second. Matter cannot move by itself. Thus, form and matter are eternal and have an origin, the relationship between them is also constant, the transition from one to the other remains unchanged: the world is eternal, the world movement is eternal. Indeed, we notice that all life, the entire world movement is a single process, all moments of which determine each other.

Aristotle believed that there is the very first driving principle, which leads to any movement and change. And this beginning is incomprehensible and unchanging, and the movement itself is eternal and represents pure energy.

Movement in life

All the teachings of Aristotle say that life is movement. What is the meaning of this movement? Each person should have the meaning of life, something for which it is worth living, developing, and striving for. The sooner this realization comes, the more successful and happier the future will be.

Everyone knows the proverb "Water does not flow under a lying stone." Its meaning can be easily transferred to everyday life. ordinary person. A simple example: if you stand all the time in one place, then naturally you will not be able to get anywhere.

So why is movement life? Because everything that happens around us did not just appear out of nowhere. Everything that we have achieved or not achieved in our lives is the result of movement or, conversely, inaction. It is important to understand that movement can be not only in the form of some physical action, but also in the form of spiritual and mental development. All spheres of human life depend on movement, from career to spiritual balance.

Life and movement

Willpower is an important component of success. Thanks to the desire to learn something new, you can reach unprecedented heights. Definitely, in order for any changes to occur in life, it is necessary to perform actions, thus life itself will appear. Good motivation is the right goal. It is important to go to her at all costs. To do this, a person must have a core and willpower. You can remember small children who are just learning to walk. They fall, they rise, they go again. If you can’t get up, then continue to crawl. It is thanks to this great inexplicable desire, the desire to learn something new, overcome obstacles and master new skills, that every little person learns to walk on a subconscious level.

The inner core, as a rule, is laid in childhood. Parents are the role models. At the same time, they may not achieve any high results in their careers, while their children will break out into the people. Why is this happening? parents carried out a spiritual movement and showed their children that, regardless of the situation, you can always remain a person, put a large number of goals and work towards them throughout your life. Thus, life is a movement forward. It has no boundaries.

Movement is the basis of health

Unfortunately, many come to understand that life is a movement, only in old age. Aristotle believed that the key to physical health is a strong spine. It has been proven that playing sports not only strengthens the body, but also helps to distract from negative thoughts, clear the mind, cheer up, relieve insomnia, save from gluttony and reduce the possibility of various malfunctions in the body. In addition, do not forget that you are a model for the younger generation. Therefore, it is necessary to constantly maintain your health and regularly engage in physical activity. Proper nutrition, daily routine, regular exercise - all this is the foundation of a happy old age, which means peace of mind for loved ones. Good health presupposes a good state of mind. Thus, everything in the world complements each other. A sick person cannot be completely happy, which means that he brings trouble to his close circle and makes people dear to him unhappy.

spiritual perfection

In life, there is also the concept of movement. Throughout life, a person learns something new, discovers new abilities, qualities. But self-development cannot happen by itself. To do this, you need to read good books, learn to follow your thoughts, keep your emotions under control, and eventually a person will come to harmony with himself. Of course, all this comes gradually. Why is spiritual development necessary? A person who is in harmony with the world, and above all with himself, is truly happy. He radiates kindness and love, and people around him also become happy.

Quotes

Other's famous people, thinkers of different times can be found many who interpret the meaning of the quote "Movement is life" in different ways.

1. “Man is made for action. Not to act and not to exist for a person are one and the same. (Voltaire)
2. “The essence of human nature is in movement. Complete rest means death." (Pascal Blaise)

You can also find interpretations of the quote "Movement is life" in English, for example:

• Happiness depends upon ourselves (happiness depends on ourselves).
• I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self (the hero is not the one who defeats his enemies, but the one who defeats himself; the most difficult victory is over himself).

We alone are the creators of our lives. Having overcome ourselves, our fears, vices that prevent us from developing and moving forward, we can reach unprecedented heights and make the world around us brighter, and people happier. It is important not to forget that all life in the world is a movement, and as soon as it stops, existence ceases. Life is motion!

Lecture fifteen. MOVEMENT - LIFE

The need or desire for a "sparing regimen"

The pernicious desire to “spare the heart”, avoiding physical exertion, negatively affects the body. We have discussed this with you many times in previous lectures.
Motor activity is one of the conditions for the harmonious formation of a young organism. Active physical activity helps to reduce cholesterolemia, beta-lipoproteinemia in people with the first symptoms of atherosclerosis. Yes, and coronary circulation may be less developed than those leading a physically active lifestyle. In addition, it must be remembered that in "sedentary" people, the heart is equipped with a minimum number of vessels, the lumen of which is significantly narrowed. The risk of vascular thrombosis, and as a result, myocardial ischemia, is much higher for them than for those engaged in physical activity, designed for 4 academic hours at the university.
The American scientist V. Raab came to the conclusion that ignoring physical activity leads to the development of atherosclerosis.
After examining the state of the cardiovascular system in athletes, soldiers, workers (physically active contingent) and inactive (students, employees) leading a sedentary lifestyle, he stated that the latter at the age of 17–35 years old showed signs of weakening of the heart muscle. He proposed the term "the heart of an active loafer", leading a sedentary lifestyle in the conditions of modern civilization. In his opinion, it is not the heart of an athlete that should be considered abnormal, but the degenerating defective “heart of a slacker”.
And here is another example. A study of the lives of 424 former students of Harvard University, active football players. Persons who stopped playing football, but were confidently engaged in various physical exercises, almost did not suffer from coronary diseases. And those who continued to regularly, purposefully engage in physical culture with a large expenditure of muscle strength and emotions did not get sick and “did not feel” the heart, i.e. there is no coronary insufficiency.
Forced restriction of physical activity reduces physical and mental performance, as there is a reduction in the flow of impulses from the muscles to the motor centers of the cerebral cortex. And if you do not provide additional "help" to improve cerebral circulation in the form of special exercises (tilts, turns, rotations with low resistance) for the muscles of the neck and head, then we, intellectuals, cannot avoid various osteochondrosis and neurosis-like pain and increased fatigue.
It has been established that physically healthy (trained) people are much more resistant to oxygen deficiency - hypoxia.
And what about the influence of physical exercises on the removal of stressful situations, which so often “haunt” us in the era of civilization?! It has been proven that during muscular exertion, the reaction of anxiety and tension is significantly reduced or completely disappears. This means that the work of the muscles is a factor contributing not only to "discharge", but also to the prevention of emotional overstrain.
In those involved in sports under intense loads, even after the competition, the number of leukocytes in the blood is usually increased. This phenomenon, as Prof. B.C. Farfel - "the quality of a protective factor" that ensures readiness to repel a possible invasion of an infection into the body in various situations. This process, which has passed the evolutionary period, has retained the main thing - a person who trains his body, as it were, exercises his hematopoietic organs to produce protective blood cells. Hence - the increased resistance of the body of a trained person to overheating and cooling.
Statistics have shown that people of a sports warehouse, who train or regularly engage in physical culture, go to medical institutions on average 4 times less often for medical help or consultative treatment and get sick twice less than people who spontaneously (by mood) go in for, and in three times less than those who did not engage in it at all throughout their active life.

Child and movement

Human life begins from the cradle. To be ready for various cataclysms, not to hide from the complexities of life, to be ready to endure adversity, disappointment - this is the main and correct pedagogical position of parents.

Hardening, training, strengthening and increasing the functionality of the "little man" from the first steps will provide an opportunity to educate a whole personality with a stable nervous system, physically strong, adapted to various adversities, ups and downs that may occur on the path of life.

Love for physical education, sports, movement just begins in childhood. This must be encouraged, pushed and directed so that the joy born as an instinct in movement is preserved for life.

Here it is appropriate to quote the famous scientist and thinker of the 10th century Gureland: “... most often they harm children not because they do too little, but because they do too much for them ... The only children rarely live to a ripe old age, beloved and surrounded in upbringing with excessive care. On the contrary ... the simplicity and severity of education ... are the essence of the circumstances on which long-term life is based in youth. It is very harmful to carefully remove everything that seems harsh, depressing, burdensome for life, both bodily and spiritual, that causes tension to overcome obstacles and troubles. Thus, weak natures are brought up, because there is no strength without exercise.

The study of the life of centenarians confirms these provisions. “Life is not a field to cross,” says a folk proverb. And , as a rule, possessing stamina, good spirits, the ability to endure difficulties and great physical exertion - this is the success of a long-liver that they did not inherit from nature (genetically), but acquired these qualities in the process of life.

Love for movement and muscular work must be developed and cultivated from childhood. The main form of movement is the game. “A game is an exercise through which a child prepares for life,” said Pyotr Frantsevich Lesgaft. "Movement - life" - such a motto should be in every family, in every team, institution and enterprise. Biological needs cannot be suppressed. Purposeful physical activity is the key to health.

To overcome my own inertia...

“You can’t“ spare the heart ”by avoiding physical exertion,” wrote G.I. Kositsky. Immediately begin to use any free minute for training. Overcome your own inertia, false shame, prejudices, conventions. ... At least once a week by slow running, brisk walking or cycling, cover a distance of 1–3–5 km. Start small: if you long years do not exercise, take breaks, do not get carried away and do not overexert yourself. Do not rush to "run to a heart attack." It is necessary to remember the basic principles - an acceptable amount of loads and the gradual increase in them ... ".

Participation in competitions is not required, as this is an additional burden. It is enough to feel the feeling of “muscular joy”, “not to enjoy” the modesty of a sporting nature. Basic law for everyone should say this: having started to engage in physical culture, continue these activities all your life, in any conditions, season and weather.

Often people who are physically poorly developed, with poor health or weighed down by family concerns, as a result of training, become physically strong, full-fledged people. An example of this is the famous circus artist Valentin Dikul. After undergoing compensatory spinal injuries, who had the “title” of a disabled person of group II, with his perseverance and perseverance proved that “sparing yourself” is sometimes detrimental, since physical exercises “through I can’t” are not only useful, but also healing for a person with a lost health.

Having experienced the influence of physical exercises, this miraculous elixir of youth and health, a person of any age is unlikely to quit doing them.

Where to start

Modern science considers the human body as a whole, in which all organs and systems are in close physiological connection with each other, and their functions are regulated and directed by the central nervous system. Thus, physical exercises affect the muscular system, have a beneficial effect on the cardiovascular, respiratory, nervous systems, digestion, metabolism, excretion, and other organs, i.e. affect the entire body.

The healing effect of physical exercises will be even more effective if you know about the functional capabilities of your body.

“We shorten our lives with our intemperance, our disorderliness, our ugly relationship with our own body,” wrote I.P. Pavlov.

This reminder emphasizes that we ourselves determine the culture of health and there are no universal means to protect yourself from various diseases if you do not fight for it yourself, actually giving yourself (and your health) to the will of fate.

Avoiding physical exertion, purposeful motor activity, depending on age, gender, specifics of work, the "burden" of everyday life, style and way of life, a person actually destroys his health.

So, having felt that you have realized the role of motor activity or, if we assume the worst, “heard” the first, still quiet, call that the body is losing, losing its reserve capabilities, i.e. You start to lose health... the first and main thought, if you want a duty, is how to maintain or restore the most precious state - health?

Medical supervision and medical advice

Specialists will help you objectively determine the state of health and give legitimate advice and recommendations for improving health, determine appropriate forms of training, develop a methodology for training and rehabilitation activities related to improving mental and physical performance during your individual activity.

medical examination, for example, university students must take an annual course at the beginning of the academic year. It is divided into primary (before the start of physical education) and repeated (annual, staged) for those involved in sports or with a weakened state of health (a temporary functional state after acute diseases, or chronic diseases of organs and systems, or organic changes since childhood, or acquired during life). In addition, it should be recalled that during repeated examinations, athletes undergoing mandatory medical visits at least 3-4 times a year, and for certain types associated with extremeness for the body (marathon, mountaineering, winter swims, super marathon, etc.), require additional examination every time before a competition.

I want to remind you right away that the word "sport" ( desport-Old French) in the Middle Ages meant a pleasant pastime, i.e. conversations, jokes, games, entertainment. And only at the beginning of the 19th century it acquired the meaning in which it is currently used - a competition in strength, speed, agility, endurance in order to achieve victory, and if we have in mind the professional side - not only personal enrichment, but the creation of an image, not excluding, first of all, patriotism and the glorification of the country for which you stand.

Therefore, this fact is very important and is of a fundamental nature - talking about sports and doing it are not the same thing. In our information about motor activity, according to the valeological principle, advisory is given, i.e. science-based help for people who are not bound by the thought of winning and winning prizes; our motto: movement is life, movement is health.

So, our goal is improving, and one of the tasks is to evaluate physical and functional opportunities from the first student days to decide and make right choice, what, how, when and how much to exercise.

Physical development characterizes a complex of properties and qualities of the body, features of neuropsychic activity, proportions and development body parts, functional and physical capabilities of the individual.

To determine the basic dimensions and proportions of the body, as well as the function of the initial capabilities of the body, there are various methods, scientific instruments and equipment.

method somatoscopy determine the morphological features of the body (body proportions, body type, posture, state of the musculoskeletal system), and by the somatometry method - anthropometric data (height, weight, vital capacity of the lungs, arm strength, etc.).

Posture -relaxed posture of a standing person - depends on the relative position of individual parts of the body, on the general center of gravity of the body, the characteristics of the body, the skeleton (meaning the bends of the spinal column), the shape of the chest, the state of the muscular system and the articular apparatus.

Let me remind you that the spinal column has 4 bends: forward bulge - cervical and lumbar lordosis and two convex-facing back - thoracic and sacral kyphosis, which are formed, as a rule, by the age of 6–7 and are fixed by the age of 18–20.

There are, depending on the severity of the bends, several types of posture:

Normal - moderately pronounced curvature of all parts of the spine;

Straightened - a slightly pronounced curvature of the spinal column. The back is sharply straightened, the chest protrudes somewhat forward;

Stooped - a pronounced curvature of the spinal column in the thoracic region. The cervical curve is markedly increased and the lumbar curve is reduced. The chest is flattened, the shoulders are brought forward, the head is lowered;

Lordotic posture - a pronounced curvature in the lumbar region with a decrease in the cervical bend. The abdomen is bulging or sagging;

Kyphotic - compensatory strengthening of thoracic kyphosis, due to excessive curvature simultaneously in the cervical and lumbar spine. In this case, as a rule, the reduction of the shoulders forward is noticeable, the protrusion of the head, the elbow and knee joints are usually half-bent.

Lateral curvature of the spinal column to the left or right of the vertical line form scoliotic posture, characterized by an asymmetric position of the trunk, in particular, the shoulders and shoulder blades.

scoliosis,as a rule, are functional in nature, regardless of the degree of severity. Being a violation of posture, they can affect blood circulation and breathing. The type of posture may correspond to the profession, birth defects or negative ergonomic influences (the height of the chair - table when eating, writing, reading, lighting, forced working posture, etc.). It has been proven that posture changes in the process of purposeful development of underdeveloped muscles, which contributes to its correction and prevention.

chest shape happens normally conical, cylindrical, flattened, and the volume of the chest, as an increase in its capabilities, depends on physical exercises, as well as the shape of the abdomen, depending on the muscles of the abdominal wall and subcutaneous fat. Therefore, with a sagging or retracted form of the abdomen, any of you can “bring” it to a normal state and feel lightness and ease when walking and working.

leg shapedefined as: normal, X-shaped, 0-shaped. There is a direct dependence on past diseases, beriberi (in childhood), lack of muscle development or excessive physical exertion.

Stop shapealso happens: normal, flattened and flat. The arch of the foot, acting as a shock absorber, protects the internal organs, the spinal cord and the brain from excessive concussions when walking, jumping and forced transfer of gravity.

flat feetis not a contraindication to physical activity, but there are some limitations associated with the use of weights and repeated jumping exercises that cause pain in the arch of the foot.

In addition, the method somatoscopy body type, body proportions and structural type are determined.

The harmony of the proportion of the body is related to the state of human health. By disproportionate body structure it is possible to judge violations of growth processes and the causes that cause them (endocrine, genetic, etc.).

Currently, in practice, a scheme with a three-dimensional version of body proportions is used:

dolichomorphy(corresponding to the asthenic constitutional type);

masomorphy(normosthenic constitutional type) - a medium-sized body;

brachymorphy(corresponding to the hypersthenic constitutional type) - the body is wide and short, like the limbs, with increased fat deposition.

Clearly defined body types are rare. Basically, these are transitional forms. And the body type is determined by a simple technique - measuring the circumference of the wrist: asthenic type - less than 16 cm, normosthenic- 19 cm or more.

In addition to external examination, the level of physical development is also determined by anthropometric measurement data (height - standing, sitting; body weight; circumference of the neck, chest, shoulder, forearm, waist, thigh, lower leg; vital capacity of the lungs, strength of the muscles of the hand and back).

All these data of an anthropometric nature are important for determining the type of sport (for children, adolescents, young people) or for a purposeful motor load of a health-improving nature.

Is there growth forecasting? A number of researchers propose a formula:

For,

Father's height + mother's height

- boys =

father's height x 0.923 + mother's height

– girls =

High growth outwardly always “looks” and is considered more promising, although people of small stature can be found more often among geniuses and outstanding people (Napoleon, Suvorov, etc.).

Knowing the length of the body in two positions (standing and sitting), it is possible to determine the coefficient of proportionality, measured as a percentage:

KP = (standing height - sitting height: sitting height) x 100.

Normal CP = 87-92%. This coefficient is important in determining the sport. For example: with a low CP (low center of gravity) - body stability in space (sports - skiing, wrestling, barbell, etc.). Individuals with a high CP (over 92%) are recommended to play sports, athletics, etc. As a rule, a woman's CP is somewhat lower than that of men.

Weight is essential for physical activity and, in general, affects the functionality of the body.

There are differences in body weight ratios. At women the share of bone mass (skeleton) accounts for 16%, and in men- eighteen%. The share of muscles is 36 and 42%, respectively, and in male athletes sometimes up to 50%. The proportion of the fat component reaches 18% in women and 12% in men.

In the practice of medical control, the weight-height index is determined by the ratio of body weight in gr. to height in cm. Normally, it is 325-327 g / cm for women, and 350-400 g / cm for men.

To determine the proper body weight, they use the height-weight indicator (Brock-Brugsch), the ratio between weight (P) and height ( L).

P \u003d L - 100 (kg) at L \u003d 155-165 cm

P \u003d L - 105 (kg) at L \u003d 166-175 cm

R = L - 110 (kg) with L = more than 175 cm

Or by the Quetelet index, which is obtained by dividing weight (g) by height (cm). This index is on average 370-400 g/cm for men, 325-375 g/cm for women, 325 g/cm for boys aged 15, and 318 g/cm for girls aged 15.

And you can estimate the skeletal index (leg length) using the Manuvrier formula:

IS \u003d (leg length: sitting height) x 100.

According to this index, a value up to 84.9 indicates short legs, 85–89 - medium, above - long.

chest circumference measured in three states (at maximum inlet, during pause and at maximum exhalation), the difference between inhalation and exhalation is called chest excursion. The average value is 5–7 cm (for athletes 10–12 cm or more).

The proportionality of the development of the chest is determined by the Erisman index (subtract half the height in cm from the volume data (in cm) of the chest). Normally, the PRGC indicator is + 5.8 cm for men and + 3.3 cm for women, a decrease or increase indicates good development or narrowness.

The strength of the physique (Pigne index) indicates its development, which is also important for the organization and methodology of physical activity for those involved. It is determined by subtracting from the standing height (cm) the sum of the weight (kg) and chest circumference on exhalation. The smaller the difference, the better (in the absence of obesity). A score of less than 10 indicates a strong build, 10-20 is good, 21-25 is average, 26-35 is weak, and more than 36 is very weak.

The circumference of the neck, waist, forearm, thigh, lower leg is also included in this methodology for assessing physical development. I think the waist circumference data will be of interest. In girls, the waist circumference (normally) corresponds to the growth of minus 100, and the hips - 33.0 cm more. Although, by modern standards, ideal figure women 90x60x90, but these positions are more for "models".

For boys and girls, you can calculate the so-called “grace index”: the ratio of the circumference of the fullest part of the lower leg and waist. A coefficient of 0.5 is good, 0.45–0.47 is mediocre, and less than 0.4 is rated as unsatisfactory.

Vital capacity (VC) - determined using a spirometer. The average value of VC in men is 3800-4200 ml, in women - 3000-3500 ml, in athletes VC is up to 7000 ml and above.

VC is one of the most important indicators of the functional state of the external respiration apparatus. According to the VC data, it can be stated that the respiratory muscles, i.e. her strength is quite “controllable” and develops during physical exercises.

Signs of physical development are mutually interconnected - when one sign changes, others also change. The correlation method using special evaluation tables (taking into account gender, age, and other anthropometric standards) evaluates the physical development of a person. This makes it possible to evaluate the data obtained during the examination and determine for each individual his possibilities, commensurate them with the desire.

The study of the cardiovascular system is central to medical control.

Pulse- a wave that the heart launches and informs about changes in the body.

For an experienced doctor, the pulse is a mirror of your condition (frequency, filling, arrhythmia, etc.).

People who lead a sedentary lifestyle have a 20% higher heart rate than those who exercise regularly. The heart of someone who deliberately "spares" him (remember the "heart of a loafer") makes about 14,000 "extra" contractions per day and "wears out" much faster.

On average, the pulse rate is 60-80 beats per minute. You can use the integral indicator of pulse-pressure (PP) (HR is multiplied by the systolic pressure indicator). Normally, it is 9000-10000, in trained people it is 6000-8000, this indicator in unhealthy (sick) people reaches 20000-25000.

Arterial pressure is an important indicator of cardiovascular activity. There are systolic (maximum), diastolic (minimum) and pulse (difference between systolic and diastolic pressures) pressure.

Physiological dependence of blood pressure on age in the form formulas(according to Volynsky Z.M.) is defined as follows:

Systolic pressure = 102 + 0.6 of age

Diastolic pressure = 53 + 0.4 of age.

These data are characterized as ideal pressure.

During the day, pressure fluctuations healthy people the following: systolic - up to 33 mm Hg. Art.; diastolic up to 10 mm Hg. Art. The lowest blood pressure is during sleep, by morning it increases, the maximum figure is during the day.

functional tests, which are used in medical control, are used for the main purpose - to determine the possibilities of a person's cardiovascular activity.

There are several load tests that differ from each other in the technique of execution using various instruments and equipment. The most acceptable, simple and informative for practice are Letunov's test (20 squats, 15-second quick run in place and 3-minute run), Rufier's test and the most informative - step test PWC 170 - 2-moment test with a pedestal, 30 to 50 cm high, where I load - 20 lifts (1 min.); II load - 30 lifts (within 3 minutes); Heart rate is calculated before, between the first and second load and after the ascents and descents on the step. Pulse and blood pressure indicators, measured before, in the middle and after the end of the test and for the entire recovery period, make it possible to determine physical performance.

Existing standards-norms for men 850-1100 kgm/min, women– 422-900 kgm/min. In addition, there are standards by which indicators are determined PWC 170 depending on the age and weight of the subjects.

Most simple test, which makes it possible to determine the body's adaptability to physical exertion, which you can use on your own, is Rufier test.

Rufier test

After a 5-minute rest in the “sitting” position, the student’s pulse (P1) is measured, then the subject performs 30 (for men) and 24 (for women) rhythmic squats in 30 seconds, after which the pulse is measured immediately in the “standing” position ( R2). Then the student rests, sitting for a minute, and the pulse (RH) is counted again. All pulse counts are done in 15-second intervals.

The value of the Rufier index is calculated by the formula:

Lr = [(PI + P2 + R3) - 2001]/10

P1 - heart rate at 1 minute before exercise, in the "sitting" position after 5 minutes. recreation;

P2 - heart rate at 1 minute immediately after exercise, standing;

RZ - heart rate at 1 minute 1 minute after the load, standing.

An index of 5 or less is excellent; 6–10 - good; 11–15 - satisfactory; 16 and more - unsatisfactory.

These tests enable the doctor to assess the characterological features of organs and systems and give practical recommendations, which will certainly help to correctly assess the functional ability to endure physical activity and select the most rational rehabilitation methods of recovery.

On examination nervous system use various instrumental methods (examination of tendon reflexes, functions of external analyzers, typological features of GNI, vegetative and coordination capabilities), which are used depending on the goals and objectives.

Mental condition is also examined according to indications, but most often they use a tapping test (dotting in 4 squares), which makes it possible to assess the mobility of nervous processes.

Based on a medical examination, depending on the state of health, physical development and functional capabilities, students are divided into three groups:

–basic(without deviations in health);

– preparatory (minor deviations in the state of health of a permanent or external nature);

–special(medical) group (having significant deviations in health of a temporary or permanent nature).

Physical culture is obligatory for all the groups described above, but classes are built depending on the requirements and capabilities of the body involved. Permission to participate in competitions and classes in sports (not excluding students assigned to a special medical group) - individually, taking into account the desire of students and medical and pedagogical control.

Undoubtedly, Physical Culture at the university has wellness focus, those. relieve mental fatigue and increase the physical performance of the body. Psychophysical rehabilitation using medical-biological and psychotherapeutic means to improve the mental and physical performance of students is described in the next lecture, so we will briefly dwell on the means that can be used today and in the future to ensure the normal functioning of the body.

Traditional and unconventional means

When using motor load in individual and group classes, you, first of all, make up for muscle deficiency. At the same time, the reserve capabilities of the body are turned on, the functional capabilities are increased.

The main rule is to have fun! A varied selection of exercises or games that arouse interest and pleasure, taking into account positive emotions, is the key to stability and duration of classes. There are three main principles of practice:

– train (engage) every other day (three times a week);

- continuously for at least 20-30 minutes;

- dose the load according to the pulse of 140–160 beats. min. What kinds of sports (elements of sports) can be recommended to you as a means of improving? This is, first of all, traditional methods, starting with morning hygienic exercises, jogging or brisk walking, skiing, recreational swimming, hiking, long walks, including travel, various games (table tennis, tennis, volleyball, handball, "light" football according to the rules, etc.) , towns, bike rides, including outdoor activities in the country and the garden - these are not all of the listed means that you can use on a daily basis and for a long time.

From non-traditional methods that have a sports and health-improving orientation, we can recommend the yoga gymnastics, currently popular, the system of K. Buteyko and the system of P. Ivanov.

Method K. Buteykois based on deep breathing, which promotes retention in the body carbon dioxide(CO 2 ) is a powerful vasodilator. With a volitional decrease in breathing, a gradual decrease in the depth of breathing occurs through constant relaxation of the muscles (participating in the act of breathing), in the future - until a feeling of a slight lack of air appears.

The process itself (positive effect according to Buteyko) lies in CO accumulation 2 in the body, which dilates blood vessels and bronchi, due to which a sufficient amount of oxygen enters all tissues 2 , and metabolic processes are normalized. He also developed and practically tested the so-called minute pause - MP on exhalation, which determines the time in seconds from stopping breathing after a normal exhalation to the appearance of unpleasant sensations (slight dizziness) that make you take a breath. The more MP (volitional breath holding), the higher the CO content 2 in the body. The norm is 30 seconds. In table. 22 shows an assessment of the degree of "deep breathing" depending on the degree of risk per second, the content of CO 2 , indications of pulse (HR) and respiratory rate in 1 min.

Table 22. Assessment of the degree of "deep breathing" according to K. Butenko

Yoga exercises (asanas) - used as a type of static tension (posture - stand on the shoulder blades, head, elbows, etc. from a few seconds to 10 minutes) with a change in position internal organs, which has a beneficial effect on blood circulation (with the condition of long and regular training).

We are mainly interested in the group of breathing exercises:

1. Breath-holding exercises with a ratio of inhalation - exhalation - pause 1:2:1 or 1:2:2.

2. Exercises with artificial breath holding (through one nasal passage, close the other).

3. Exercises with intense exhalation such as "chopping firewood", accompanied by the sound "ha".

For the ability to relax i.e. thereby withdraw into oneself, removing stressful situations, two poses are offered:

1. Lying on the right side, putting right hand under the head as a pillow.

2. Lying on your back with arms extended along the body. Relaxation is carried out (by internal suggestion) with the help of sequential relaxation of parts of the body or by simultaneous general relaxation of the muscles.

P. Ivanov's system gained great popularity not only because of the personality TEACHER, but also thanks to his vital, close to the natural world, methodology. The main position of "Children" is the "awakening" of the human body, which contributes to the hardening effect, enhancing the adaptive mechanisms of the body. “Children” is a system that includes 12 rules that contribute to the healing effect, subject to constancy, duration and emotional joy during classes.

When doing physical exercises in any system or sports you choose, you need to take care of personal hygiene. This includes taking care not only about the cleanliness of the body, but also observing the daily routine, giving up bad habits, etc., i.e. the need to healthy lifestyle, change life style, if it did not correspond to the correct organization of physical exercises.

Take advice from a doctor

Each person, and even more so, engaged in physical activity (in the forest, pool, mountains, at a considerable distance from home, and possibly in a sports complex near the house, etc.), must be able to provide the first pre-medical medical care. First aid, provided immediately at the scene of the incident before the arrival of a doctor or paramedic, reduces the healing time, protects against complications.

It is necessary to know that any injury, not being a local disease, affects the activity of the whole organism. First aid consists of 2 points:

- firstly, local measures are applied (wound dressing, bleeding arrest, immobilization, etc.);

- Secondly - general events aimed at creating favorable conditions for the whole organism (comfortable position, the use of painkillers, psychological suggestion, warming, etc.).

There are situations that are especially threatening to health, such as: severe bleeding, electric shock, overwork, acute heart failure, cessation of breathing, in which first aid is necessary, or, as is customary in medicine,cito!Urgently! When providing first medical aid, you need to remember about sparing, non-violent help, so as not to damage or worsen the condition of the victim's body.

To do this, you need to know and be able to - when and how to use the necessary medication or improvised means.

Let us dwell only on sports injuries, which are most common in physical education, regardless of age.

Bleeding -meet with a violation of the skin - external and internal (in case of damage to internal organs - rupture of blood vessels, liver, spleen, etc.). Internal - these are especially dangerous bleeding with pronounced symptoms (sharp blanching, cold sweat, sometimes the pulse is not palpable, loss of consciousness). Help- complete rest, cold on the stomach, an urgent call to the doctor.

At outdoor bleeding should be determined by color and pulsation, what is the nature of the damage to the vessel.

At arterial bleeding, the blood is scarlet and pulsating, with venous- dark red and juicy. Help - stop the blood (pressure, pressure bandage). Part of the body (leg, arm, head) should be raised. Tourniquet - in exceptional cases for up to 1.5 hours - in summer and up to 1 hour - in winter. In this case, it is necessary to know about strict observance (be sure to write down) the time of applying the tourniquet. After a certain period of time (by appointment), loosen the tourniquet, allow the bleeding to recover and, if there is no stop, the tourniquet is additionally tightened, but not more than 45 minutes.

To stop bleeding nose injuries- slightly tilt your head back. Cold on the bridge of the nose, nostrils are plugged. They give you a sniff of ammonia and rub whiskey with vinegar.

Fainting and loss of consciousness arise as a result of a violation of the blood supply to the brain (bruise, blow, suffocation). Help - lay on the floor (legs above the head), providing air flow, ammonia and vinegar, as in case of a nose injury.

Gravity (traumatic) shock - very dangerous state arising from a large wound, fracture. Help - creating peace, anesthesia, warming (overlapping with heating pads, hot and sweet tea, coffee, vodka). Transportation is contraindicated.

Heat and sunstroke - a state of overheating of the body under the rays of the sun or in a sauna. Help - move to the shade, free from clothing, drink plenty of water, rubbing with cold water. Doctor's call.

burns- are divided into 4 degrees depending on the size of the damage to human tissues and organs. In the conditions of physical education, burns of the first degree are mainly encountered ( hot water in the shower, low steam exposure in the sauna, etc.). Help - jet cold water, dressing with a solution of baking soda (1 tsp per glass), wipe with alcohol, cologne, vodka, sterile dressing. For burns II-IV degree - immediate hospitalization.

frostbite- also distinguished by 4 degrees of impact on the body. Help - rub with a scarf or mitten, perhaps rubbing with your hands, transfer the victim to a warm room. It is recommended to grind with alcohol - vodka. It is possible to rub the limbs by dipping them in a bucket of soapy water, gradually bringing the temperature up to 35-37 degrees, until redness. In case of frostbite II-IV degree - transfer the victim to a warm room, protect the damaged area from contamination, place in an elevated position, give hot tea, coffee. Medical assistance is required.

When drowning- the first activities are related to revival. Cleaning of all cavities (nose, mouth, ears) from dirt, silt, mucus. Fix the tongue (with a pin, hairpin). Get on one knee, put the victim on the hip and put pressure on the back - the water should pour out of the stomach and lungs. Then - artificial respiration.

Artificial respiration - in an unconscious state, the victim is made "from mouth to mouth" or "from mouth to nose", having previously freed the oral cavity from dirt, artificial teeth, and other masses - be sure to fix the language of the victim! Under the shoulders - a roller. Blow air 16-20 times per minute. It is desirable to create heat for the victim (overlap him with heating pads). If you are one on one with the victim - do 4 times an indirect heart massage and 1 mouth-to-mouth or mouth-to-nose artificial respiration, until spontaneous breathing.

Often this is a great physical and individual burden, but life most often returns to the victim, and this joy restores strength and energy. This is first aid. After that, an urgent call to a qualified doctor is needed.

Cardiac arrest - the most dangerous injury for those involved. If ammonia and pats on the cheeks do not help, proceed to indirect massage. Get rid of clothes. Being to the left of the victim, with the palm of the left hand rhythmically (50-60 times per minute) they press on the sternum, taking away the hand - they allow it to relax. Force (using your entire body weight) should not be used. Urgent call for an ambulance.

abrasions- the most common and simple injuries. handle hydrogen peroxide, dried with a cotton swab and smeared with brilliant green or iodine.

With bruises- cold (in any way - snow, water, metal object). Pressure bandage. Heat after 2-3 days, lightly massaging.

dislocations- often found in those involved. Complete immobility of the injured limb, fixing the bandage, if necessary - stopping the bleeding. Painkiller inside, cold on the site of injury. Dislocation cannot be corrected. The help of a doctor is required.

fractures- there are closed and open. In closed fractures, the skin is not damaged. In addition, fractures are complete and incomplete(cracks). Sometimes muscles, tendons, blood vessels and nerves, and skin are torn during fractures. Help- complete rest and immobility of the injured limb by fixing at least 2 joints. They are fixed and mobilized by applying a tire bandage (stick, ski, rods). In case of a fracture of the forearm - a fixing bandage on the elbow and wrist joints, bending the arm at the elbow and turning the palm to the stomach.

At hip injury- three joints are fixed:

hip, knee, ankle. At rib fractures- squeezed, tightening the chest (scarf, sheet, towel, etc.) bandage. When damaged pelvic bones - put on the back (hard surface - board, door), bend the legs at the knees, spreading apart (roller under the knee joints). At spinal fracture- you can not lift a person, turn over. Place it neatly hard object(shield, board, door), fix the victim until the ambulance arrives.

One of the most informed ways to monitor health is diary of self-control. What is included there? Data on well-being before, during and after physical activity, including emotional factor and exercise tolerance. It is necessary to enter the data of medical control (anthropometry, functionality and test data on physical performance). Monitoring of heart rate and blood pressure is mandatory, preferably at rest, during work and recovery. Appetite, sleep, hygienic shower, massage and self-massage, including visits to rehabilitation centers (sauna, swimming pool), are also recorded and analyzed.

Such information makes it possible not only to adjust the load in accordance with the functional capabilities depending on age, height, weight, profession, but also allows the doctor and trainer-instructor to provide you with advice.