educational work intellectual student working capacity
Features of the use of means of physical culture to optimize the performance of students
It is shown that the most acceptable is the mode where heavy loads prevail in the second half of the day.
The effectiveness of the influence of physical exercises on the mental performance of students depends on the planning of physical education classes in the curriculum grid. However, these regularities are less characteristic of qualified student athletes who systematically perform physical loads of significant volume and intensity.
It was also shown that the signs of an increase in mental performance are detected in students immediately after the end of training sessions in the departments of sports games, athletics and skiing.
Immediately after weightlifting and gymnastics, there may be a temporary decrease in mental performance, which increases after 20-30 minutes. At the same time, after performing physical loads close to the maximum, most students have a noticeable decrease in mental performance.
The study of the influence of physical loads on the optimization of students' working capacity during the school day showed that the use of low-intensity loads in the development phase leads to a moderate increase in working capacity in the next 6 hours of study.
Medium-intensity loads have a pronounced positive effect in the acute period of aftereffect, which persists throughout the rest of the work.
Loads of high intensity create short-term insignificant increases in working capacity, which are quickly replaced by its decrease until the end of the school day.
Physical activity of low intensity in the phase of reduced performance smoothes the process of fatigue; medium intensity - maintain working capacity at a sufficiently high level until the end of the school day and during the period of self-training.
An excessively low level of motor activity leads to an even greater decrease in working capacity and is of little importance for the effectiveness of educational work.
Loads of high intensity reduce performance. This is especially necessary to take into account students who go in for sports and have physical activity that is large in volume and intensity.
Physical activities of the same nature can have both positive and negative effects on mental performance indicators. If physical exercises in terms of their duration and intensity are not accompanied by significant fatigue, then after them an increase in mental performance is observed. In the case when, after physical exercise, there is significant fatigue, mental performance decreases.
Therefore, if physical education classes are held after the end of general education classes, then you can use large in volume and intensity of the load. In cases where physical education classes are held in the morning hours and other training sessions are planned after them, they should not lead to significant fatigue of students.
Indeed, if physical activity is moderate, corresponds to the age, gender and level of physical fitness of a person, it will have an impact on the body. positive influence. But an extreme increase in these loads and especially their intensity can adversely affect the state of health and mental performance. Moreover, the more intense the intellectual work and the accompanying neuropsychic stress, the more moderate physical activity should be.
That is why students during the session, when the emotional and mental stress is very high, need to reduce (but by no means exclude!) physical activity.
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PEI VPO Institute of Economics, Management and Law (Kazan)
Faculty of Law
Test
in Physical Culture
On the topic: "Means physical culture in regulationperformance"
Kabaev Vladimir Valerievich
1 correspondence course
Faculty of Law
Bugulma
1. Introduction
2) Health
3) Formation of psychological, mental and emotional qualities, by means of physical culture and sports.
4) Conclusion
5) List of used literature
1. Introduction
physical exercise
The progress of science and technology has made it necessary for a person to obtain a significant amount professional knowledge and a wide variety of information. The pace of life has increased immeasurably. All this led to the presentation modern man high demands on his physical condition and significantly increased the load on the mental, mental and emotional spheres. Purposeful formation of professionally important properties and qualities of a student's personality in the process of professionally applied physical training is their formation according to a pre-designed model, with the help of adequate techniques, measures and means of influence specific to physical culture. This method is based on modern concept formation of the personality of a professional, developed by scientists - teachers and psychologists.
To achieve this goal, it is planned to solve the following educational, developmental and recreational tasks:
Understanding the role of physical culture in the development of personality and its preparation for professional activity;
Knowledge of the scientific and practical foundations of physical culture and healthy lifestyle life;
Formation of a motivational and value attitude to physical culture, attitudes towards a healthy lifestyle,
physical self-improvement and self-education, the need for regular exercise and sports;
Mastering the system of practical skills that ensure the preservation and promotion of health, mental and psychological well-being, development and improvement of psychological abilities, self-determination in physical culture;
Providing general and professional-applied physical fitness, which determines the psychological readiness of the student for the future profession;
Acquisition of experience in the creative use of physical culture and sports activities to achieve life and professional goals.
2) Health
Efficiency - a combination of the relevant capabilities of a person with special knowledge, skills, physical, psychological and physiological qualities, to perform purposeful actions, to form the processes of mental activity. The most typical changes in the working capacity of people are associated with the load in professional activities, homework and so on. These should also include the features of using the means of physical culture to optimize performance. For the normal operation of the brain, impulses are needed from various body systems, while fifty or more percent of all impulses belong to the muscles.
Muscle movements that create a huge number of impulses contribute to the formation of closed excitation cycles that differ high levels tenacity, inertia.
So, after the cessation of physical work, a person immediately disconnects from it. During mental activity, intensive work of the brain continues. The nervous system is not completely rehabilitated. It has been experimentally proven that if a person has not received complete rest after physical work, his tonic muscle tension increases: an overworked brain mobilizes its capabilities to combat muscle overwork. Mental activity requires not only a trained brain, but also a trained body. Psychophysiological characteristics of labor - labor processes are carried out in a certain direction, planned in advance, associated with specific tasks, the implementation of which requires certain psychophysiological energy costs, appropriate levels of thinking and conclusions to obtain an end result of public importance (training, self-training, discovery, invention, rationalization and etc.).
3) Shaping psychological qualities, means of physical culture and sports
Separate qualities of attention have a lot of specific, in this regard, in their formation and improvement, various pedagogical techniques are used. The volume and distribution of attention are formed as a certain skill of simultaneous performance of several actions, similar in their psychophysiological structure to professional actions performed in conditions of a high pace of work. At the same time, the number of perceived objects and phenomena, the distance between them and the rate of perception gradually increase. Switching of attention is formed in the process of physical education in several ways: exercises for switching attention from object to object with preliminary assimilation of the technique and "routes" of switching; exercises with the selection of the most important objects from the secondary ones; training in the speed of switching attention from object to object.
The concentration of attention develops through the education and self-education of the attitude towards attention. The stability of attention is ensured by the development of volitional qualities and the creation, through training, of the basis for the manifestation of sustained attention, in particular, the endurance of the oculomotor apparatus. Great opportunities for the qualities of attention are gymnastic and drill exercises. An effective universal means of developing attention are sports games with a ball. This is explained by the fact that actions in them require a high level of manifestation of various qualities of attention. So, during the game, a volleyball player has to simultaneously perceive more than 10 objects and their elements. For example, when receiving the ball, he simultaneously determines the distance to the ball and the players, monitors the movement of his players and the opponent's players, chooses the method and effort to pass the ball, etc. In addition, during the game, the volleyball player has to constantly instantly change the objects to which attention is directed. Having made a pass for the attacker, he switches his attention to insurance, reception, etc., only in one second the volleyball player's attention switches alternately to 3 - 6 objects. The duration of the game, the variety of tactical situations require sustained attention. All this leads to the fact that volleyball lessons in themselves contribute to the development of the quality of attention.
Attention exercises. Exercises for developing the volume and distribution of attention:
Running, cycling on the highway;
Running at an average and fast pace while performing tasks for the arms and legs (for example, relay race);
Running downhill between trees; long jump with a running start; throwing athletics equipment; performance of free gymnastic exercises for coordination of movements of arms and legs;
Juggling with two or more balls; walking on two parallel gymnastic benches.
operational thinking.
Effective ways of developing operational thinking in the process of physical education are:
The use of elements of tactical training, the widespread use in the classroom of sports games and martial arts and training in these types;
The introduction of a certain system of pedagogical influences, specifically aimed at the formation of quality.
Have a significant effect:
Teaching (based on the principle of problem-based learning and gradual formation of mental actions) methods of operational thinking on material specific to physical education;
Exercises aimed at solving various motor algorithmic (solved according to a certain scheme) and heuristic (requiring creative efforts of thought) tasks by type of exercises for the development of tactical thinking of a gamer, a middle-distance runner, a wrestler;
Exercises for the development of observation, memory, perception, attention, will and others mental processes associated with fast thinking.
Operational thinking exercises.
1. Performing various tactical algorithmic and heuristic tasks for a middle-distance runner, game player, wrestler, fencer, boxer.
2. Relay race with the solution of suddenly arising algorithmic and heuristic problems (athletics relay races with a common transfer zone, relay races with overcoming obstacles, with dribbling, carrying the ball).
3. Overcoming unfamiliar obstacle courses for a while.
4. Downhill running, cycling, downhill skiing, sledding on a closed route.
5. Sports games (badminton, basketball, baseball, volleyball, handball, Russian rounders, tennis, table tennis, mini-football, hockey, veloball, velopolo, motoball).
6. Playing badminton, volleyball, tennis through a closed net.
7. Orientation on the ground.
8. Playing chess "blitz". Party duration 3 - 10 min. For each move 3 - 10 s. The time for thinking and playing is gradually reduced.
Emotional stability.
In the process of professional-applied physical training emotional stability provided through:
1) gaining experience volitional behavior in conditions of emotional tension, improvement physiological processes adaptation to stress factors;
2) development of skills, abilities, habits, self-regulation of emotional tension.
To solve the first problem, the most effective means are exercises that simulate various stressful situations and require the mobilization of all the forces involved in order to effectively complete the task under given conditions.
The solution of the second task is carried out through exercises in the methods of changing somatic and negative manifestations of emotions (control and regulation of facial muscles, skeletal muscles, special breathing exercises) and methods of distraction from emotions, self-hypnosis-self-persuasion.
Exercises aimed at gaining experience of volitional behavior in conditions of emotional tension.
1. Running from the mountain along a difficult route.
2. Relay race with the performance of motor tasks that require the manifestation of courage, determination.
3. Performing various motor tasks at height (beam, gymnastic wall,
special site).
4. Jumping into the water from the tower.
5. Jumping on a trampoline (with the implementation of complex movements in coordination).
6. Team sports and outdoor games (basketball, volleyball, handball, rugby, ball wrestling, hockey, etc.)
7. Downhill skiing on a difficult route.
8. Rock climbing.
Volitional qualities.
The methodological basis of volitional training is a system of influences aimed at educating specific volitional manifestations of a personality, accumulating experience of volitional behavior, creating a good functional, physiological and morphological basis for volitional manifestations. The main means for solving these problems are physical exercises, sports that require overcoming difficulties that are adequate to the difficulties of production.
Initiative.
The formation of this volitional quality in physical culture and sports is carried out mainly due to the accumulation of experience of initiative behavior. For this purpose, the following methods and means are effective:
Performing physical exercises in the classroom in one of many ways on a personal initiative;
Self-conduct training sessions with a group;
Competitions with other students for the optimal solution of a motor task;
Independent choice of a tactical plan for performance in competitions;
Organization of physical culture and sports events in the group on personal initiative;
Sport games;
Martial arts;
relay races;
competitions.
Courage and determination.
The formation of these qualities is most facilitated by exercises that contain elements of a known risk and require overcoming feelings of fear and hesitation.
Exercises for courage and determination.
1. Running down a steep hill with overcoming obstacles.
2. Deep jumps and dismounts from gymnastic equipment.
3. Walking and running with your eyes closed.
4. Jumping over obstacles and gymnastic equipment.
5. Trampoline exercises.
6. Overcoming special obstacle courses.
7. Playing rugby according to simplified rules with power elements.
8. Acrobatic jumps.
9. Jumping into the water.
10. Jumping-falling to the ground, floor.
11. Fast attack in games.
12. Boxing match with a strong opponent.
13. Rock climbing.
Persistence.
The most effective means of forming this quality in the process of physical education are
exercises that contain elements of overcoming significant external and internal difficulties are performed in unfavorable meteorological conditions, in large volume, require significant nervous tension. When developing resilience, it is advisable to use techniques that enhance the effect of the means used: artificial build-up of efforts, training in a group, a competitive method, introducing an emotional factor into training, and using technical means.
During the formation of stamina, it is necessary to train not only volitional effort, but also the physiological basis of effort. In this case, it is necessary to strictly observe the principle of gradual increase in loads and their adequacy to the body's capabilities. Otherwise, the depletion of the physiological base may occur, which will ultimately affect the volitional action.
Strength exercises.
1. Slow long run in difficult meteorological conditions - up to 3 hours.
2. Tempo cross run - up to 3 hours.
3. Cross-country running on a complex terrain full of various obstacles.
4. Training in cross-country and forced march under adverse weather conditions: in rain, snowfall, strong wind, high and low temperatures.
5. Competitions in forced march, running on 8; ten; 20; thirty; 42.195 km.
6. Swimming at a distance.
7. Overcoming special obstacle courses.
8. Fight with a stronger opponent.
9. One-day and multi-day hiking and skiing tours.
10. Boat trip for 20 km or more.
11. Ski crossing, bike ride.
12. Holding the breath for a while while inhaling or exhaling.
4) Conclusion
With a sedentary lifestyle, insufficient level physical activity, the underdeveloped muscular apparatus receives impulses of a low, barely necessary frequency, which primarily impairs the functioning of the brain and other internal organs. Such people have reduced energy reserves in nerve cells, the level of immune protection, and the likelihood of diseases of the gastrointestinal tract, osteochondrosis, and sciatica increases. Metabolic processes are disturbed, adipose tissue and body weight increase.
Pollution environment fraught with danger genetic changes. A trained body is more resistant to adverse conditions external environment. Morning exercises have become the most common form of exercise. Athletic gymnastics helps in the formation of a beautiful, proportional body. Rhythmic gymnastics improves the utilization of oxygen in the tissues of the body, leads to an increase in working capacity, physical endurance of a person. Swimming improves the functioning of internal organs, develops the cardiovascular system, prevents stagnation of venous blood, ensuring its return to the heart. The bike is indispensable in the fight against excess weight. Sports games develop dexterity, develop physical activity.
And finally, "If you want to be strong - run, if you want to be beautiful - run, if you want to be smart - run!".
Physical education delays the aging process, prevents the development of diseases, maintains normal performance.
5) References
1. Brekhman, I.I. Valeology - the science of health / I.I. Brekhman. - M., 2010.
2. Vasilyeva, O.S. book about the new
physical education / O.S. Vasilyeva, L.R. Pravdin. - Rostov n / a, 2010.
3. Vilensky, M.Ya. Physical culture of mental workers / M.Ya. Vilensky, V.I. Ilyinich. - M., 2007.
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Ministry Agriculture Russian Federation
Federal State Educational Institution of Higher Professional Education Krasnoyarsk State Agrarian University
Department: physical culture.
On the topic: "Means of physical culture in the regulation
working capacity".
Completed by: student of the 13th group ZUF IZKiP
Maslova T.V.
Krasnoyarsk 2010
Introduction
1. Student's educational work
Conclusion
Bibliographic list
Introduction
At the present time, the pace of life has increased disproportionately. This led to the presentation of modern man high demands on his physical condition and significantly increased the burden on the mental, mental and emotional spheres.
Purposeful formation of professionally important properties and qualities of a student's personality in the process of physical training is their formation according to a pre-designed model, with the help of adequate techniques, measures and means of influence specific to physical culture.
This method is based on the modern concept of professional personality formation, developed by scientists - teachers and psychologists.
To achieve this goal, in accordance with the standards of higher education, it is planned to solve the following educational, educational, developmental and recreational tasks:
− understanding of the role of physical culture in the development of personality and its preparation for professional activity;
− knowledge of the scientific and practical foundations of physical culture and a healthy lifestyle;
− formation of a motivational and value attitude to physical culture, an attitude towards a healthy lifestyle, physical self-improvement and self-education, the need for regular physical exercises and sports;
- mastering the system of practical skills that ensure the preservation and strengthening of health, mental and psychological well-being, development and improvement of psychological abilities, self-determination in physical culture;
− provision of general and professional-applied physical fitness, which determines the psychological readiness of a student for a future profession;
− acquisition of experience in the creative use of physical culture and sports activities to achieve life and professional goals.
Modern conditions for the development of society pose new challenges for higher education - to train a specialist who meets the changing needs of society. Young professionals should have greater professional mobility than yesterday, which requires a fairly high level of intellectual activity. This is due to the peculiarities of the new socio-economic conditions and the intensification of scientific and technological progress.
Education at the university is intended, first of all, to have a significant impact on the overall intellectual development of students. Research intellectual level conducted by L.V. Menshikova on the Wexler scale showed that during the time of study at technical university there is an integration of the intellect as a holistic education by increasing the links between its individual parts. Education contributes to the development of the verbal structures of the intellect, significantly less affecting its deep, figurative foundations that play essential role when acquiring a technical profession.
The use of the healing forces of nature (hardening) strengthens and activates the body's defenses, stimulates metabolism, the activity of the heart and blood vessels, and has a beneficial effect on the condition nervous system.
Important for maintaining and improving the level of physical and mental performance is given to a complex of health-improving and hygienic measures, which include a reasonable combination of work and rest, the normalization of sleep and nutrition, the rejection of bad habits, stay in the fresh air, sufficient physical activity.
A person who leads a mobile lifestyle and systematically engages in physical exercises can do much more work than a person who leads a sedentary lifestyle. This is due to the reserve capacity of the body.
1. Student's educational work
One of the most important tasks high school– creation of conditions for the maximum realization of the possibilities of intellectual activity of students.
According to the great Aristotle, “a good leader must have “ethos”, “pathos”, “logos”. It is known that “ethos” is high morality, a source of convincing people that one is right, “pathos” is the ability to touch people’s feelings, “logos” is the ability to rationally justify one’s actions and make people think.
A university is not a school, a university does not teach, a university creates conditions for learning, of course, for those who have enough strength and capabilities to self-know themselves, objectively develop, bring their “I”, qualities, abilities, skills, and finally, the state health, a high level of mental and physical performance, intelligence, culture.
It is known that human health by 45...50% depends on the conditions of the lifestyle, the chosen style, which are clearly related to the formation of the facets of the personality.
Each university has its own, born by him and constantly improving information and educational environment.
Its multicomponent nature and positive impact on the student, especially the first-year student, depend on the level of pedagogical skills of teachers. To the most important component - university (not school "physical education") physical culture, sports, which significantly shortens the period of adaptation of recent schoolchildren to the conditions of being in a university with its "soft" at first forms and types of training during the semester and immeasurably tough in relation to the body , sometimes not yet strong enough, during periods of tests and exams.
The harmonious combination of intellect, physical and spiritual forces was highly valued by man throughout his development and formation. The university provides such an opportunity.
Special mention should be made of adaptation to university forms and types of education. It is important for a first-year student who has sharply crossed the border between the conditions of study at school and university, to shorten this period, which can last a semester and two or three years. There is a clear pattern of reduction in adaptation time for those who are sociable, passionate about sports, social work, any form of activity with a high level of responsibility.
This is facilitated by:
− active means of physical culture, team sports, tourism, mountain climbing, orienteering and other types of purposeful physical employment;
− mass health-improving and sports events in which the student is a participant, organizer, assistant, etc.;
− reasonable planning of one's life for the next 3-5 years in the form of a realistic self-improvement program, the main provisions of which are aimed at improving health, increasing intelligence, mastering the chosen profession.
Efficiency - a combination of the relevant capabilities of a person with special knowledge, skills, physical, psychological and physiological qualities, to perform purposeful actions, to form the processes of mental activity.
The most typical changes in the working capacity of students are associated with the workload, class schedule, employment in research, professional activities as additional factors. These include the features of the use of physical culture to optimize performance.
The recreations adopted by the education system: short breaks between classes, weekly, winter and summer vacations, temporary stays of a targeted nature in dispensaries, sanatoriums, etc., academic annual leave are aimed at restoring the optimal ratio of the main nervous processes in the cerebral cortex and associated mental performance. For the normal operation of the brain, impulses are needed from various body systems, while fifty or more percent of all impulses belong to the muscles.
Muscle movements that create a huge number of impulses contribute to the formation of closed cycles of excitation, characterized by high levels of persistence and inertia.
So, after the cessation of physical work, a person immediately disconnects from it. During mental activity, intensive work of the brain continues. The nervous system is not completely rehabilitated. It has been experimentally proven that if a person has not received complete rest after physical work, his tonic muscle tension increases: an overworked brain mobilizes its capabilities to combat muscle overwork.
Mental activity requires not only a trained brain, but also a trained body.
Psychophysiological characteristics of labor - labor processes are carried out in a certain direction, planned in advance, associated with specific tasks, the implementation of which requires certain psychophysiological energy costs, appropriate levels of thinking and conclusions to obtain an end result of public importance (training, self-training, discovery, invention, rationalization and etc.).
2. Formation of psychological qualities by means of physical culture and sports
Attention. Separate qualities of attention have a lot of specific, in this regard, in their formation and improvement, various pedagogical techniques are used.
The volume and distribution of attention are formed as a certain skill of simultaneous performance of several actions, similar in their psychophysiological structure to professional actions performed in conditions of a high pace of work. At the same time, the number of perceived objects and phenomena, the distance between them and the rate of perception gradually increase.
Introduction
Physical culture is objectively a sphere of mass amateur performance. It serves as the most important factor in the formation of an active life position.
A number of studies have established that students involved in systematic physical culture and sports and showing a fairly high activity in them develop a certain stereotype of the daily routine, increase confidence in behavior, develop prestigious attitudes, and high vitality. They are more sociable, express readiness for cooperation, enjoy social recognition, and are less afraid of criticism. They have a higher emotional stability, endurance, they are more characterized by optimism, energy, among them there are more persistent, decisive people who know how to lead a team.
These data emphasize the fundamental positive impact of systematic physical culture and sports on the characterological features of the students' personality.
1. Condition and performance of students
during the examination period
Examinations for students are a critical moment in learning activities when summarizing the academic work for the semester. The issue of the student's compliance with the level of the university, obtaining a scholarship, self-assertion of personality, etc. is being decided. An examination situation is always a certain uncertainty of the outcome, which makes it possible to evaluate it as a strong emotional factor. Repeatedly repeated examination situations are accompanied by emotional experiences, individually different, which creates a dominant state of emotional tension. Examinations are a certain incentive to increase the volume, duration and intensity of students' educational work, mobilization of all the forces of the body. In addition, all this happens in conditions of changing life activity: physical activity is sharply reduced, students manage to be in the fresh air for up to 30 minutes a day, sleep and nutrition are partially disturbed.
The combined impact of all these factors on students leads to the emergence of negative emotions, self-doubt, excessive excitement, fear, etc. Thus, when examining 637 students, it was found that 36.5% of them experienced strong emotional tension before the exam; 63.4% did not sleep well the night before. During the period of examinations, with an average duration of self-study of 8-9 hours a day, the intensity of mental labor increases, in relation to the period of study, by 85-100%.
Observations of students during examinations show that their heart rate steadily rises to 88-92 beats/min, against 76-80 beats/min during training sessions. On the day of the exam, the emotional mood, the mobilization of all the forces of the body are so great that before entering the auditorium where the exam is taking place, the heart rate increased to 118-144 beats / min. Arterial pressure increased to 135/85-155/95 mm Hg. Art., against 115/70 mm Hg. Art. during the study period. The psychophysiological state of students changes significantly even while waiting for an answer to the examiner. Thus, when waiting for a response within 30 minutes, blood pressure averaged 120.6/68.3 mm Hg. Art., pulse - 70.3 beats / min, tremor - 12.1, and when waiting for 60 minutes, respectively: 128.9 / 77.4, 82.7 and 18.3. At the same time, self-feeling also decreases from 0.94 to 0.68 conventional units.
It is noted that the stress on exams for students with poor academic performance is higher than for those who had good academic performance. In untrained, poorly performing students, as the stress state increases, vegetative shifts intensify. At the same time, with equal progress, students with a higher level of fitness demonstrate more economical functional shifts, which quickly returned to normal. Thus, the level of physical fitness to a greater extent determines the body's resistance to emotionally intense educational work.
During exams, the "cost" of students' educational work increases. This is evidenced by the facts of a decrease in body weight during the period of examinations by 1.6-3.4 kg. And to a greater extent, this is inherent in those students whose reactivity to the examination situation is increased.
2. Means of physical culture in the regulation of mental performance.
The most important factor in ensuring the high quality of professional training of university graduates is an active educational and labor cognitive activity students. This activity is a complex process in the context of objectively existing contradictions, which include:
- contradictions between a large amount of educational and scientific information, and the lack of time for its development;
between the objectively current gradual, long-term process of the formation of the social maturity of the future specialist and the desire to assert oneself and prove oneself as quickly as possible;
between the desire for independence in the selection of knowledge, taking into account personal interests and rigid limits curriculum and educational programs.
Objective and subjective factors also affect the psychophysical state of students. Objective factors include age, gender, state of health, study load, the nature and duration of rest, etc. Subjective factors include learning motivation, level of knowledge, ability to adapt to new learning conditions at a university, psychophysical capabilities, neuropsychic stability, personal qualities (character, temperament, sociability, etc.), performance, fatigue, etc.
A serious test of the body is the information overload of students that occurs when studying numerous academic disciplines, the scientific level and information volume of which is constantly increasing.
Mental-emotional (nervous) strain of an increasing number of people involved in mental activity is a serious urgent problem. New methods, means, forms and principles of teaching have a significant impact on the intellectual activity and emotional sphere of students.
Particular attention should be paid to the fact that training very often comes down to only mental activity, it is almost always associated with emotional stress, achieving a goal and overcoming difficult situations, which can also contribute to the development of nervous strain.
Lifestyle and educational and labor activity for last years have changed so much that the adaptive-compensatory mechanisms developed in the process of evolution can hardly cope with the new conditions of reality.
At present, the physiology of labor has many recommendations aimed at optimizing the regimes of work and rest, increasing efficiency in various educational and production conditions. In this regard, we will consider only some preventive and health-improving and therapeutic areas that are of direct importance for the prevention and elimination of overvoltage:
- Improving professional skills contributes not only to increasing the efficiency of a specialist, but also to reducing emotional tension. For example, sometimes failures in studies arise not from ignorance, but from inexperience, from the inability to gather and realize their knowledge.
Maintaining the rhythm of the training load. It has been established that nervous tension and neurotic reactions often occur in people who perform many tasks at the same time.
The development in people from childhood of a clear conviction that they can cope with stressful situations, negative emotions, difficult moments in life, study.
Proper psychohygienic, aesthetic and ethical education, which will largely prevent the likelihood of conflict stressful situations.
Creating conditions for the emergence of positive emotions. For example, to reduce the impact of chronic emotional stress of great importance is the nature of the rest, the way of spending holidays, vacations and their timeliness.
Means of physical culture in the regulation of mental performance, psycho-emotional and functional state of students play a key role.
Physical exercises are of great educational importance - they help to strengthen discipline, increase a sense of responsibility, develop perseverance in achieving the goal.A high level of physical fitness determines a greater degree of body resistance to the effects of training loads, especially in conditions of emotionally intense educational work. There are also less energy consumption during the performance of work.
Among the activities aimed at improving the mental performance of students, to overcome and prevent psycho-emotional and functional overstrain, the following can be recommended:
- organization of a rational mode of work, nutrition, sleep and rest;
- giving up bad habits: drinking alcohol and drugs, smoking and substance abuse;
- physical training, constant maintenance of the body in a state of optimal physical fitness;
- teaching students the methods of self-control over the state of the body in order to identify deviations from the norm and timely correction and elimination of these deviations by means of prevention;
- the use of physical exercises as a means of active recreation;
- the use of "small forms" of physical culture in the mode of educational work of students, such as: morning exercises, physical culture pause, micropauses in the educational work of students using physical exercises (physical minutes). Now let's take a closer look at each of them.
2.1. Using exercise as a means
active rest
Distinguish between passive and active rest associated with motor activity. The physiological examination of outdoor activities is associated with the name of I.M. Sechenov, who first showed that changing the work of some muscles by the work of others is better for restoring strength than complete inactivity.
This principle has become the basis for the organization of recreation in the field of mental activity, where appropriately selected physical activity before the start of mental work, during and after it has a high effect in maintaining and increasing mental performance. No less effective are daily independent physical exercises in the general mode of life. During their execution in the cortex hemispheres brain, a "dominant of movement" appears, which has a beneficial effect on the state of the muscular, respiratory and cardiovascular systems, activates the sensorimotor zone of the cortex, and raises the tone of the whole organism. During outdoor activities, this dominant contributes to the active flow of recovery processes.
2.2. "Small forms" of physical culture in the mode of educational work of students
The "small forms" of physical culture in the mode of educational work of students include morning hygienic gymnastics, physical culture pause, micropauses in the educational work of students using physical exercises (physical education minutes).
Morning hygienic gymnastics (UGG) is the least complex, but quite effective form for the accelerated inclusion of students in the study and work day. It speeds up bringing the body to a working state, increases the flow of blood and lymph in all parts of the body and speeds up breathing, which activates the metabolism and quickly removes the decay products that have accumulated during the night. Systematic exercise improves blood circulation, strengthens the cardiovascular, nervous and respiratory system, improves the activity of the digestive organs, promotes more productive activity cerebral cortex.
Physical culture pause is an effective and accessible form. It is designed to solve the problem of providing active recreation for students and increasing their efficiency. Numerous studies indicate that after the second couple of hours of study, the mental performance of students begins to decline. After 2–3 hours after the completion of training sessions, working capacity is restored to a level close to the initial one at the beginning of the school day, and during self-training, its decrease is again noted.
Taking into account the dynamics of students' working capacity during the school day, a physical culture pause lasting 10 minutes. recommended after 4 hours of classes and a duration of 5 minutes. – after every 2 hours of self-training, i.e. during periods when the first signs of fatigue approach or appear. It should be carried out in a well-ventilated area. Physical exercises are selected in such a way as to activate the work of body systems that did not take part in providing educational labor activity.
Studies show that the effectiveness of the influence of a physical culture pause is manifested when it is carried out for 10 minutes in an increase in working capacity by 5–9%, with a 5-minute one - by 2.5–6%.
Micropauses in the educational work of students with the use of physical exercises (physical minutes) are useful due to the fact that in the mental work of students, due to the influence of various factors, there are states of distraction from the work performed, which are relatively short (1–3 minutes). More often this is due to fatigue in conditions of limited activity of skeletal muscles, the monotonous nature of the work performed, etc. Most often, such phenomena are observed during self-training of students, performed against the background of six, and sometimes eight-hour classroom lessons.
Under these conditions, micropauses filled with dynamic (running in place, squats, flexion and straightening of arms in emphasis, etc.) or postural exercises are useful, which consist of 5 cycles of energetic contraction and tension of the muscles - antagonists - the muscles of the flexors and extensors of the limbs and trunk.
With prolonged intense mental work, it is recommended every 30-60 minutes. use postural exercises, perform dynamic exercises every 2 hours, for example, running in place with deep rhythmic breathing. The use of "small forms" of physical culture in the educational work of students plays a significant role in improving its conditions, increasing efficiency.
etc.................
8.4 Means of physical culture in the regulation of performance
Distinguish between passive and active rest, associated with motor activity. Active recreation is the basis for organizing recreation in the field of mental activity. The value of outdoor activities for the restoration of working capacity was first established by the Russian physiologist I.M. Sechenov (1829-1905), who showed that a pronounced acceleration in the restoration of the working capacity of a tired limb occurs not during its passive rest, but during work during the rest period with the other limb.
The "small forms" of physical culture in the mode of educational work of students include: morning hygienic gymnastics, physical culture pause, physical education minutes, micro-pauses of active rest.
Morning hygienic gymnastics is included in the daily routine in the morning after waking up from sleep. The complexes must include exercises for all muscle groups, flexibility exercises and breathing exercises. It is not recommended to perform exercises of a static nature, with significant weights, it was not carried out. The daily complex of morning hygienic gymnastics, supplemented with water procedures, is an effective means of hardening the body and maintaining efficiency.
Systematic exercise improves blood circulation, strengthens the cardiovascular, respiratory and nervous systems, and contributes to more productive activity of the cerebral cortex.
A physical pause is carried out to reduce fatigue in the process of mental activity. It consists of 5-7 exercises and is carried out from 5 to 10 minutes during the period of incipient fatigue.
Students are offered the following complex of physical culture breaks:
1st exercise - sipping. The pace is slow. 5-6 times.
2nd exercise - bending back and turning the torso. The pace is average. 3-4 times.
3rd exercise - forward bends. The pace is average. 6-10 times.
4th exercise - springy squats. The pace is average. 6-8 times.
5th exercise - tilts to the sides. The pace is average. 6-8 times.
6th exercise - swing movements. The pace is average. 4-6 times.
7th exercise - for coordination of movements. The pace is average. 6-8 times.
Physical education consists of 2-3 exercises performed within 1-2 minutes. Physical culture minutes can be of general and local impact, they are used during the school day as needed in active recreation (up to 5 times or more).
An example of a physical education session for students is the following complex (V.N. Nosar):
1st exercise - sipping.
2nd exercise squats, lunges or jumps.
3rd exercise - for coordination of movements.
Active rest micropauses are the shortest form of physical culture in the mode of students' educational work, the duration of which is 20-30 seconds. In micropauses, muscle tensions of a dynamic, and more often isometric (without movement) nature, muscle relaxation, head and eye movements, breathing exercises, and walking are used. They are applied repeatedly, as needed, individually.
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9 Physical culture in the professional life of a bachelor and a specialist
9.1 Basic concepts
Industrial physical culture is a system of physical culture and recreation activities, the forms and content of which are determined by the characteristics of the labor process.
Professional-applied physical training (PPPP) is the purposeful use of physical culture means to prepare a person for a specific work activity.
9.2. Industrial physical culture
The purpose of industrial physical culture is to promote the health and productivity of the worker.
The main tasks of industrial physical culture are:
Prepare the human body for inclusion in the labor process;
To optimally maintain a high level of performance in
during the working day and ensure the recovery of the body after windows
work;
Prevention of the influence of adverse labor factors, method
increasing the body's resistance to their effects.
The theory of active rest is the basis of industrial physical culture. Russian physiologist I.M. Sechenov proved that the most rapid recovery of working capacity after tedious work with one hand does not occur when both hands are completely at rest, but when the other hand, which has not worked before, is working.
Switching activities in the process of working from one muscle group and nerve centers to another accelerates the recovery of a tired muscle group. Switching from one type of work to another, alternating mental activity with light physical labor eliminates the feeling of fatigue and is a kind of rest.
The methodology of industrial physical culture depends on the nature and content of the labor process and has a "contrasting" character (V.I. Ilyinich, 1999):
The more physical activity in the process of work, the less
it is during active rest, and vice versa;
The less active activity includes large muscles
groups, the more they are connected during classes
personal forms of industrial physical culture;
The greater the neuro-emotional and mental stress in
professional activity, the less it should be in different
figurative physical exercises of industrial physical culture.
Directly within the framework of the labor process, physical culture is mainly represented by industrial gymnastics, which has the following forms:
Introductory gymnastics;
Physical culture break;
Physical education minutes of general or local impact;
Micro-pauses of active rest.
Introductory gymnastics. A complex of specially selected physical exercises, the systematic implementation of which helps to reduce the period of the body's training for the upcoming activity. Typical complex introductory gymnastics consists of 6-8 exercises that are close to working movements and have a versatile effect on the body, performed for 5-7 minutes at the beginning of the working day.
Typical scheme of introductory gymnastics (L.N. Nifontova):
1. Organizing exercises.
2. Exercises for the muscles of the trunk, arms and legs
3. Exercises of general impact.
4. Exercises for the muscles of the trunk, arms, legs with swing elements
tami.
5-8. Special exercises.
Physical break. It is carried out at the beginning of the period of decline in performance. The healing effect of physical culture pauses is achieved through exercises that involve previously inactive parts of the body, and exercises to relax tired muscles. A physical culture break consists of 5-7 exercises and is carried out for 5-7 minutes.
Works associated with mental or predominantly mental labor belong to the troupe of professions that require a great deal of stress on the central nervous system. As a rule, they are characterized by low physical costs and inactivity. A physical culture break for people of this group of professions consists of physical exercises with a wide range of movements performed while standing. It is necessary to include exercises for the muscles of the legs, which create conditions for improving blood circulation throughout the body, eliminate blood stasis in the lower extremities and small pelvis. When choosing exercises, it is imperative to include side bends, back bends, torso coloring to improve posture and relieve stress from the spine.
The typical scheme for this group of professions is as follows:
1. Stretching exercise.
2. Exercise for the muscles of the trunk, legs and arms.
3. The exercise for the muscles of the trunk, legs and arms is more dynamic, with
(with a heavy load.
4. General impact exercise - squatting, running, jumping.
5. Exercise for the muscles of the legs, arms and torso and their combination with
emphasis on leg movements.
6. Exercise to relax the muscles of the hands.
7. Exercise for attention, coordination of movements.
For more exact definition places of physical culture pauses, it is necessary to take into account the dynamics of working capacity during the working day. The average indicators of the dynamics of working capacity during the working day are presented in Figure 9.1
Work hours
Figure 9.1 Scheme of the dynamics of operational performance during the working day (one of the typical options) (according to L.P. Matveev 1991):
a, - period of initial working-in; b/ - the period of stable manifestation of working capacity at an increased level; in; - the period of the first relative decrease in the level of operational performance; and 2 - the period of re-working; b 2 - the second period of stable manifestation of efficiency; in 2 - a period of increasing decrease in the level of operational performance; d - the phenomenon of the final impulse
Physical education minutes. Physical education minutes can be of general or local impact, they are used during the working day as needed in active recreation (up to 5 times or more). Consist of 2-3 exercises performed within 1-2 minutes.
In physical education minutes of general impact, the first exercise is usually associated with straightening the back and pulling the shoulders back. The second exercise - tilts or turns of the body, in combination with the movements of the arms and legs, the third - swing movements.
Physical education minutes of local impact are aimed at rest
geh analyzers or muscle groups in which fatigue is felt. As a rule, relaxation exercises are used in this case. At the same time, you can use self-massage elements to enhance the restorative effect.
Micro-pauses of active rest. This is the most short form industrial gymnastics, lasting only 20-30 seconds. In micropauses of active recreation, muscle tensions of a dynamic, and more often isometric (without movements) nature, muscle relaxation, head and eye movements, self-massage techniques, breathing exercises, walking around the room, etc. are used. During the working day, they can be used repeatedly, as needed.