The works of Soviet and foreign scientists have shown that the improvement of the qualities of motor activity and the progressive growth of sports results are possible with a maximum and high level of motor activity. The maximum level of motor activity is accompanied by the predominant development of qualities that ensure success in the chosen sport. The concept of the maximum remains at the same time very conditional and is determined by age, gender, type of sports specialization.
Optimal impact on development physical qualities renders high level motor activity. With such a motor mode, the body's resistance to the action of adverse environmental factors (cooling, overheating, accelerations and overloads) increases. Physical development in this case is harmonious and corresponds to the average age norms. When determining the amount of physical activity available to a schoolchild, one should proceed primarily from the optimal norms that ensure its versatile, harmonious development, and not from the needs of forced sports growth.
Is there any genetically programmed norm of physical activity? Apparently yes. However, it can be blocked many times with targeted training. In 1983, 13-year-old Monika Frisch became the winner of the marathon race in Austria. She blocked the allowable running rate (3 km) by 14 times!
The motor activity of children with an average daily number of locomotions exceeding 30,000 steps exceeds the evolutionarily acquired biological need for movement. At the same time, the number of locomotions within 10,000 steps per day is insufficient. The deficit of the daily need for movements in this case ranges from 50 to 70% (Table 9).
Table 9
Table 10
Approximate age norms of daily physical activity, providing normal level life activity, improvement of somatic, vegetative and natural protective functions of the body, reduced to low-intensity work of a cyclic nature (running, walking), range from 7.5 to 10 km for children 8-10 years old, from 12 to 17 km - for 11 -14- summer adolescents of both sexes. The daily range of motion in girls aged 15-17 is significantly less than in boys (Table 10).
The data given in this table can serve as nothing more than conditional indicative norms for schoolchildren. The regulation of physical activity in terms of volume and intensity should be strictly individual. Of course, the indicated standards of physical activity are much inferior to the physical loads used in the conditions of specialized sports.
Fomin A.F. Human Physiology, 1995
Chapter 10 HYGIENIC REGULATION OF PHYSICAL LOADS DURING PHYSICAL EDUCATION
Hygienic regulation of physical loads, determination of their optimal values for persons of different sex and age are based on the results of a comprehensive study of the reaction of the athlete's body to a dosed physical load.
The hygienically optimal amount of physical activity is considered to be such a load that does not yet have a significant negative impact on the functional state of the human body.
The fundamental principle of hygienic regulation of physical activity of schoolchildren during physical education is the correspondence of the power and volume of physical activity performed to the age-sex functional capabilities of a growing organism.
First of all, sexual and age-related functional capabilities and characteristics of schoolchildren are taken into account, in particular, the nature of the age-related development of the body's leading adaptive systems and individual physical qualities, their sensitive periods.
^ The main features of the age development of the physical qualities of schoolchildren. The level of development of basic physical qualities in boys from 8 to 17 years is constantly increasing, while in girls it is uneven, there are periods of delay in the rate of development and even their decline (Table 51, 52).
^ Gender differences in the physiological adaptation of schoolchildren to physical activity. Girls in comparison with their peers-boys have a number of functional features, reduced to less physical performance due to a lower level of development of aerobic and anaerobic mechanisms of energy production.
Girls are significantly less developed functional systems aerobic energy supply. With physical activity of moderate and high power, this manifests itself in lower values of the IPC and physical performance (PWC170). At all age stages of development, girls retain a higher role of oxidative processes in providing muscle energy. In this sense, the "female" type of energy supply is closer to the "children's" one. This is one of the biological bases of the well-known greater physical endurance of women in comparison with male peers during moderate physical exertion.
Table 51
^
Periods of the greatest increase in physical qualities in schoolchildren aged 10-17
At the same time, the inhibitory effect of heavy physical exertion on the immunoreactivity of the body of girls is known. The moderate dosed muscular activity of girls in the physical education class, corresponding in volume and intensity to their age-related functional capabilities, sharply increases the level of their mental performance.
Moreover, under all other conditions, the magnitude of the shifts in mental performance in girls after school physical education, corresponding to their functional capabilities, is higher than that of boys. This indicates a greater health-improving value of optimally organized physical activity for girls than for their peers - boys.
As is known, in schoolchildren of all age groups, the reactions of the cardiovascular and respiratory systems to running distances at different speeds have clear gender differences. For example, if after running at a distance both boys and girls have approximately the same increase in heart rate - up to 200-240 beats / min, then the duration of the recovery process (in terms of heart rate) in girls is much longer. For example, by the 10th minute of the recovery period in girls, the heart rate was 10-20 beats higher. Shifts in the maximum and minimum blood pressure in response to physical activity in girls of all age groups are also more pronounced.
They also have a 15% lower oxygen utilization rate. The greatest differences in the value of this indicator are observed at 15 years of age.
Table 52
^ Decrease in the rate of development of physical qualities in girls aged 8-17 compared to boys of the same ageThe change in heart rate during breath holding on exhalation compared to rest has a clear correlation with the indicators of children's physical fitness. Heart rate changes differently in response to such a functional load in boys and girls. For example, an increase in heart rate during holding the breath in girls is combined with good indicators of physical fitness, and vice versa in boys. This points to different mechanisms of adaptation to oxygen deficiency, i.e. on the regulation of cardiopulmonary relationships. It has been proven that women have weaker cardiopulmonary relationships, their heart centers are less sensitive to the influences of the pulmonary centers. Thus, the organization and methodology of physical education of schoolchildren, a set of means and methods of physical education, the volume and intensity of physical activity of children and adolescents should correspond not only to the age, but also to the sexual functional capabilities of schoolchildren.
Hygienic regulation of motor activity of schoolchildren
motor activity in hygiene they call the sum of movements performed by a person in the process of life. The motor activity of children and adolescents is conditionally divided into three parts, performed:
in the process of physical education and during training;
in the process of socially useful labor activity;
in free time.
These components, complementing each other, provide a certain level daily motor activity of schoolchildren of different age and sex groups.
^ The influence of physical activity on the health of schoolchildren. There is a close relationship between daily physical activity and the health of schoolchildren. Movement deficit, or hypokinesia, causes diverse morphological and functional changes in the body. The complex of such changes refers to prepathological and pathological conditions. The leading signs of hypokinesia are a violation of the mechanisms of self-regulation of physiological functions; decline functionality organism; violation of the musculoskeletal system; activity of vegetative functions.
The concept of "hypokinesia" also refers to the limitation of the number and volume of movements associated with the movement of the body in space, due to lifestyle, features of professional activity.
The main causes of hypokinesia in schoolchildren:
Limitations of motor activity associated with the mode of study and congestion of the curriculum;
Lack of systematic and sufficient training exercise;
Chronic diseases and developmental defects that limit motor activity.
In schoolchildren 6-8 years old, hypokinesia is observed in every second, among 9-12-year-olds it is not observed only in 30%, only 25% of high school students do not suffer from it.
Excessive motor activity is referred to as "hyperkinesia". One of its main reasons is the early sports specialization of children. Hyperkinesia is characterized by a specific complex of functional disorders and changes in
health status: central nervous system and neuroregulatory apparatus. In this case, the sympathetic-adrenal system is depleted and the general nonspecific immunity of the body is reduced.
The healing effect of the daily physical activity of schoolchildren primarily depends on its total value, i.e. from the organization of not only physical education, but also the entire educational process, as well as the organization of free time by the schoolchild.
One of the conditions for the formation of the health of a particular student is familiar to him daily physical activity, which includes a variety of forms, methods and means of physical education in certain hygienically rational proportions.Habitual is considered such motor activity, which is steadily manifested in the process of life.
^ Methods for studying and evaluating motor activity. In everyday life, a student performs different movements (walks, runs, jumps, i.e. moves in space), labor and play motor actions, which are also accompanied by various changes in the position of his body in space.
The student expends certain physical efforts on these motor acts, accompanied by constant muscle contractions of varying intensity, while the accumulated chemical energy released in the skeletal muscles is converted into mechanical work.
In this regard, the most informative and accurate method of hygienic assessment of both quantitative and qualitative motor activity is the determination of energy expenditure. The most accurate, but at the same time the most expensive - indirect calorimetry method, i.e., determining the amount of oxygen consumed by the body.
In hygienic practice, it is more often used calculation method for determining the magnitude of energy costs. For this, indicators such as:
time duration (in minutes, hours or as a percentage of the length of the day) of the motor component in the daily time budget;
the number of movements of the body in space (locomotion) per unit of time;
the sum of movements (locomotions), expressed as the distance traveled per day (in km).
These indicators make it possible to obtain sufficiently objective and reliable information about the nature and volume of physical activity of schoolchildren. It does not require the use of special expensive equipment.
In hygienic studies devoted to the normalization of motor activity, the methods of continuous recording of heart rate, determining the pulse "cost" of various activities, the total amount of motor activity per day using telemetric devices are widely used.
Timing. In the hygiene of physical education, timekeeping is used to study and evaluate the daily regimen of schoolchildren, and not the physical activity itself.
The timing technique is based on the registration of the activities of a particular student at a certain time of the day or even during the day. Timing is used when the student is in an organized team. The possibilities of timekeeping of schoolchildren's free time are limited; therefore, it is recommended to supplement such observations with data from the schoolchild's self-observation, obtained either by the student himself or by the researcher.
Pedometer - This is the calculation of the student's locomotion with the help of special devices. In practice, simple pedometers are widely used. different types. With each step of the student, the movable part of the device - the anchor device - sets in motion a counter connected to the dial of the device.
All hygienic standards of physical activity of schoolchildren are calculated in relation to the daily cycle of life, i.e. for 24 hours. Sometimes for hygienic characteristics physical activity schoolchildren are chosen longer observation intervals - a week, a month, an academic quarter. But such data can be used only for comparative evaluation of different variants of physical activity of schoolchildren.
^
Formation of physical activity of schoolchildren
Motor activity is the most important component of the way of life and behavior of schoolchildren, it is determined both by socio-economic conditions and the level of culture of society, and by the organization of physical education, as well as by individual-typological features of higher nervous activity, physique and functional features and capabilities of schoolchildren.
The level of habitual physical activity may not correspond to the body's biological need for movement and the existing age-sex hygiene standards (harmonic physical development, increase in the functional state of the body's leading adaptive systems, health preservation and promotion).
^ The main factors that form the habitual physical activity of schoolchildren. All factors that determine this or that level of habitual motor activity of schoolchildren are conventionally divided into three groups: biological, social and hygienic.
^ biological factors. The leading biological factors that form the human body's need for movement are age and gender.
Average daily activity of schoolchildren, expressed as a number locomotion and the amount of physical work performed while walking increases with age. For example, if boys of 8-9 years old with a free mode make 21 ± 0.6 thousand steps per day, and at 10-11 years old - 24 ± 0.5, then at 14-15 years old it is already 28.7 ± 0.3 thousand steps. The volume of work during walking in boys of 8-9 years old is 560 kJ/day, and in 14-15 years old - 1470 kJ/day, i.e. it increases almost 3 times.
The level of physical activity of girls aged 8-9 is almost the same as that of boys. However, with age, the differences become significant. For example, in girls aged 14-15, the average daily number of steps is 4.9 thousand less, and the amount of work performed is 217 kJ less.
With age, the energy needs of schoolchildren increase. In boys aged 9 and 10, they do not differ and amount to 9000 kJ/day, while in girls they differ and amount to 4940 and 8900 kJ/day, respectively. During the period of the so-called puberty jump, basal metabolic rate and average daily energy consumption are extremely variable. In boys, they progressively increase with age (especially in puberty), while in girls they reach a maximum at 11 years of age and then practically do not change or even decrease slightly.
Age-related changes in the quantitative indicators of daily physical activity are due to the genetic code and are biological feature growing organism.
Another biological factor that forms the habitual motor activity is the constancy of the internal environment of the body.
The level of daily physical activity, which contributes to normal growth, biological development and the preservation and strengthening of health, is considered a physiological norm and is used as a hygienic criterion to optimize the organization of physical education for schoolchildren of different age and sex groups.
^ Social factors affect the value of the usual motor activity of schoolchildren: lifestyle, organization of the educational process, physical education.
Schoolchildren who do not go in for sports or other additional forms of physical education have the least motor activity. Especially sharply it decreases at first-graders. They have 30-40% fewer locomotions than their peers who do not attend school. The level of daily motor activity decreases in high school students during the final exams at school, and among school graduates - in preparation for the entrance exams to the university.
The formation of a stable positive motivation of schoolchildren for active motor activity is promoted, first of all, by the lifestyle of the family, its motor mode. IN adolescence One of the most important social factors that shape the habitual physical activity is mass physical culture and sports events and the creation of favorable conditions for regular training sessions. various types sports, taking into account the interests of the students themselves. Installation on regular physical education is a prerequisite for the formation and maintenance healthy lifestyle life.
^ hygiene factors. The most important hygienic factors that form the habitual physical activity of schoolchildren include:
favorable hygienic factors (rational daily regime; correct alternation of work and rest, physical and mental work; variety of means and forms of physical education used; normal hygienic conditions environment; the presence of sufficient hygiene skills; correct way of life of the family);
unfavorable hygienic factors (learning overload at school and at home; violation of the daily routine; lack of conditions for the proper organization of physical education; the presence bad habits; unfavorable psychological climate in the family and class).
The combination of unfavorable social, biological and hygienic factors that form the habitual physical activity of schoolchildren leads to the formation of a very low level of it in them and, as a result, to an increased risk of various disorders of morphological and functional development, the emergence of various chronic diseases.
^ Basic hygienic principles of optimizing the motor activity of schoolchildren. Hygienically optimal physical activity of schoolchildren can be achieved by observing two fundamental principles:
1) purposeful correction of the total daily motor activity by means of physical education within the limits of hygienic age and gender norms;
2) the use of such a hygienically justified model of the process of physical education, which would best correspond to the age, gender and individual functional characteristics and abilities of schoolchildren.
It is possible to implement these hygienic principles using a complex model of physical education of schoolchildren, containing various means, forms and methods of physical education (morning hygienic gymnastics, gymnastics before classes, physical education minutes in the classroom, a dynamic hour, out-of-class and out-of-school forms of mass physical culture and health work, a lesson in physical culture).
^
Hygienic age-sex standards of motor activity of schoolchildren
Hygienic norm of physical activity schoolchildren are its scientifically based, quantitative parameters that correspond to the biological need of a growing organism for movements and, being realized in everyday life, contribute to the harmonious physical development, preservation and strengthening of the health of schoolchildren.
Each student has an individual need for daily motor activity. It depends on age, gender, state of health, individual typological features of higher nervous activity, local climatic conditions, organization of the educational process, daily routine and many other factors. A measure of motor activity that takes into account all of the above individual characteristics and having a beneficial effect both at the cellular, tissue and organ level, and at the level of the whole organism, should be called a hygienic norm. With a hygienically optimal amount of motor activity, harmonic interaction is achieved in the "organism - environment" system.
The biological criteria for optimal motor activity are the efficiency and reliability of the functioning of all body systems, its ability to adequately respond to constantly changing social, biological and hygienic environmental conditions. Violations of the body's homeostatic balance, excessive tension of the mechanisms of self-regulation of its leading adaptive systems, manifested in its inadequate adaptive reactions, indicate a discrepancy between motor activity and the value of its hygienic norm.
The hygienic norm of daily motor activity for each indicator is a certain limit - from the minimum required value (lower limit) to the maximum allowable (upper limit). Outside of these values, motor activity is assessed as either hypokinesia or hyperkinesia. Here is a scale for assessing the daily motor activity of children and adolescents according to six age and sex groups (Table 53).
Table 53
^
The scale for assessing the total daily motor activity of children aged 5-17 years (according to A. G. Sukharev)
The use of these and similar (Table 54) hygienic standards by a physical culture teacher will allow developing new or improving traditional forms of organizing physical education for schoolchildren on a scientific basis, optimizing their motor activity in order to achieve the maximum healing effect.
Having a quantitative characteristic of a student's daily physical activity, it is possible to predict its possible and most probable effect on his body.
Hygienic regulation of cyclic loads
In the physical education of schoolchildren, a large arsenal of physical exercises is used, both cyclic (running, swimming, cross-country skiing, etc.), as well as acyclic (jumping, throwing, pulling up, etc.) and playing. During exercise highest value has a justification for the normalization of physical loads of a cyclic nature, which form the physical endurance of schoolchildren, since they cause the greatest stress of the vegetative functions of the body. Loads of an acyclic nature, which mainly form strength, coordination, dexterity and other physical qualities, cause much less stress in the vegetative sphere, and have a lesser training effect on the body.
Table 54
^ Permissible limits of fluctuations in the age norm of total locomotion
(according to A. G. Sukharev)
Cyclic activity refers to such physical activity in which actions that are identical in structure are stereotypically repeated. Of all the types of cyclic activity, running for children is the most natural type of movement, so running loads are widely used for recreational purposes.
They contribute to the development of general endurance, increase physical performance, increase functional reserves and expand the adaptive capabilities of the child's body to environmental factors.
Endurance is understood as the ability of a person to perform any physical activity for a long time without reducing its effectiveness. An indicator of endurance is the time during which a person can maintain a given intensity of physical activity. To measure endurance, direct and indirect methods are used. With the direct method, the student is offered to complete some task, for example, run at a certain speed, and set a limit on the work time before the start of a decrease in running speed with a given intensity. Using this method, V. G. Frolov showed that 7-year-old boys can run at a speed of 60% of the maximum 864 m, and girls - only 715 m.
This method is complicated and requires special equipment, so the indirect method is more often used. An example is the definition of endurance, which is common in sports practice, by the time it takes to run some fairly long distance, for example, in running 3.5 km or more.
Endurance to running loads depends on many factors, in particular, on the functionality of the cardiovascular and respiratory systems of the body, as well as resistance to adverse changes that occur in the internal environment of the body and in the central nervous system during prolonged hard work.
Endurance develops when performing physical activities that have a greater impact on the body of the student compared to what he is used to easily endure. As a result, the body adapts to the slight fatigue caused by a gradually increasing amount of work, increasing the ability to run for longer and recover faster after physical exertion.
Training, in which much attention is paid to exercises aimed at developing endurance, in a rational combination with other means of general physical training, contributes to an increase in the level of development of not only endurance, but also speed, strength and speed-strength qualities. This is explained by the fact that between the main physical qualities there is a close functional connection and interdependence.
Endurance is one of the most important physical qualities of schoolchildren, the development of which contributes to an increase not only in the general physical fitness and physical performance of children and adolescents, but also in the functional reserves of a growing organism, expands its adaptive capabilities and increases resistance to adverse environmental factors.
To determine the hygienically optimal physical activity of schoolchildren during physical education in order to increase its health-improving efficiency, the following methods are used: physical exercise that provide maximum training and developmental impact.
Not only the level of development of physiological functions (functional readiness) achieved at a particular age is taken into account, but also the “zone of proximal development” with some excess of the optimum and the exclusion of excessive, extreme loads (D.S. Vygotsky, A.A. Arshavsky).
Based on the differences in the reactions of the cardiovascular system to a standard bicycle ergometric load, it was found that the level of physical fitness of 8-year-old boys is significantly higher than that of 7-year-old boys, and therefore it is recommended to develop children's endurance starting from the age of 6 (L. G. Evseev). An intensive increase in endurance in children is observed in the period from 8 to 9 years. Therefore, for the development of endurance, the most favorable age is 9-11 years.
When studying the dependence "speed-time" for children 9-10 years old, 4 power zones were identified:
1) maximum power for 9 s;
2) submaximal power for 9 s - 1.5 min;
3) high power of work within 1.5-25 minutes;
4) moderate power work for more than 25 min.
Hygienically optimal for the development of endurance in schoolchildren is the running speed, which is 60-80% of the critical, i.e. 2.5-3 m/s, low - 2, moderate - 2.5, medium - 3, close to critical - 3.5, supercritical - 4 m/s.
Hygienically optimal running time - 60% of his top speed. For 11-year-old boys, it is only 2.5 - 3.5 minutes.
When studying the maximum working capacity of children, it was found that the maximum heart rate does not depend on age, it is almost the same in children and adults, amounting to 190-200 beats / min.
Its limiting values after the work of maximum power are in the range of 196-202 beats / min for boys, 203-206 beats / min for girls. Younger children respond to standard loads (of the same magnitude) with large functional shifts in the cardiovascular system; at the same time, they have a shorter recovery period.
With physical activity that does not correspond to the age level of development of motor qualities, the recovery period in children is longer than in adults.
The state of aerobic metabolism largely determines the endurance of the child. For children, loads of moderate intensity are optimal, performed with a favorable ratio of oxygen entering the lungs, transported by the blood and consumed by the tissues. The absorption of each liter of oxygen in children is provided by smaller volumes of ventilated air and circulating blood compared to adults.
The higher the IPC, the higher the physical performance of a person. Age-related changes in energy metabolism are associated with the redistribution of relative values in the total exchange of heat production of organs and tissues with different metabolic activity. With age, the relative weight of highly active internal organs decreases and the relative weight of low-active adipose tissue increases. muscle tissue. An increase in the contribution of skeletal muscles to the total metabolism is the reason for the decrease in the intensity of metabolism at rest.
With age, the importance of anaerobic mechanisms in energy supply increases. In 16-17-year-olds, 14% of the energy is formed by anaerobic means, while in 9-10-year-olds this energy source is practically not used. The degree of oxygen supply during strenuous muscular work is the higher, the less age person. Younger students are not adapted to high power work, but moderate power loads perform quite well. The physical performance of children aged 3-16 years per 1 kg of body weight significantly increases by the age of 7 and practically does not change throughout the school age, starting from 10 years.
Changes in systolic and diastolic blood pressure in girls in all age groups are more pronounced than in their peers. Clear gender differences in the response of blood pressure to running loads are observed only at 14-15 years of age. These reactions are expressed in significantly greater shifts in the functional state of the cardiovascular system in girls, mainly due to a sharp drop in diastolic blood pressure and its slower recovery. Moreover, in schoolgirls aged 13-15, compared with younger schoolgirls, this reaction is much more pronounced - pulse pressure is restored more slowly.
In girls aged 13-15, after running at a distance of 3 m/s, there was a significant, and when running at a speed of 3.5 m/s, excessive stress on the cardiovascular system, which indicates the inadequacy of such loads for schoolgirls of this age. It is known that changes in systolic and diastolic blood pressure under the influence of dosed physical activity in girls in all age groups are more pronounced than in boys, especially at 14-15 years old. This is expressed in large shifts in the functional state of the cardiovascular system, mainly due to a sharp drop in diastolic blood pressure and its slower recovery. Moreover, in schoolgirls aged 13-15, compared with younger schoolgirls, this reaction is much more pronounced: their pulse pressure recovers more slowly.
We give approximate hygienic norms of physical activity for boys (Table 55).
Table 55
^ Approximate hygienic norms of physical activity during physical education for boys (according to L.I. Abrosimova et al.)One of the criteria for normalizing physical activity is the multiplicity of the increase in energy metabolism compared to the level of basic metabolism * (Table 56).
* Hygienic norm of physical activity of children and adolescents aged 5-18 years - M., 1984
The classification of physical activity by severity in children and adults does not coincide. So, in adults, work is considered difficult if energy consumption is 3 times higher than at rest. In children, it is considered mild even with a 4-6-fold excess of metabolism, with 7-9 times - moderate, and with 10-fold or more - severe. This is due to the fact that with a decrease in physical activity, energy expenditure in children does not increase linearly, as in adults, but disproportionately quickly.
In the hygienic assessment of physical activity of schoolchildren during physical education lessons, the following indicators are taken into account: energy consumption, the multiplicity of the increase in metabolism, the average heart rate (Table 57).
Table 56
^ Classification of physical activity by intensity (in relation to rest)Table 57
^ Energy assessment of physical education lessons for schoolchildren of I-Ill classes (according to L.I. Abrosimova et al.)At the same time, the relationship between heart rate and the intensity of physical activity in children is even less linear, increasing disproportionately fast compared to the increase in load power. In this regard, the determination of the volume of work performed by energy expenditure in children is more preferable than by heart rate.
When calculating energy consumption, one more feature should be taken into account. Energy consumption in the open air in 9-year-old schoolchildren when running on a treadmill at a speed of 2.5 m/s is 25% lower than in a stadium (running with a leader).
The value of the IPC reflects not only the level of physical performance, but also the functional state of the body.
The level of the IPC can be judged by the results of the 1000 m run.
The main hygienic indicators and criteria for the adequacy of the motor regimen for schoolchildren:
Compliance of the main indicators of the cardiovascular and respiratory systems with age and gender standards;
Favorable reaction of the cardiovascular system (by shifts in heart rate and blood pressure to the Martinet test);
Oxygen pulse during bicycle ergometric loads should be within 7-8 ml / beats, oxygen utilization rate - 5.3-5.5%, IPC - 45-50 ml / kg;
Low incidence of schoolchildren - on average, no more than 5-7 days missed due to illness per academic year;
The level of saliva lysozyme, which characterizes the state of nonspecific resistance of the body, should be 40-60 µg/l.
The hygienically optimal motor mode of schoolchildren must meet the following indicators and criteria:
Daily energy expenditure for boys at 6 years old is 1640 kcal and 1450 kcal for girls, at 7 years old - 1830 and 1630, respectively, at 8 years old - 2000 and 1790, at 9 years old - 2270 and 2020, at 10 years old - 2490 and 2250 kcal. These values correspond to 18-20% of the child's maximum energy expenditure;
The organized motor mode of schoolchildren should account for 8-10% of their total daily energy expenditure;
The volume of organized physical education classes is 6-12 hours per week (1-2 hours daily: physical education lessons, health hour, sports hour, rhythm, children's sports, etc.);
Motor activity density - at least 70% with average energy consumption of 0.08-0.09 kcal / min / kg and a pulse rate of 145-155 beats / min.
The energy cost of a lesson for students of class I should be 90-100 kcal, class II - 100-115, class III - 110-130 kcal.
In grades I and II, it is advisable to devote 40% of the study time to the development of coordination of movements, static endurance - 20%, speed and general endurance - 40%.
In class III, it is recommended to devote 5-10% more time to the development of speed and endurance.
In the physical education of schoolchildren already at this age, it is necessary to take into account their age and gender characteristics to a greater extent. So, for girls, it is preferable to include jumping, plastic exercises, gymnastics in physical education, for boys - sport games(football, basketball, elements of wrestling), while taking into account the energy cost of exercises and the time of performing movements (Table 58).
Table 58
^ Daily total norms of the time of performing movements of different intensity for schoolchildren (according to A. G. Sukharev)^
Hygienic regulation of physical activity for persons of mature and elderly age
When deciding on the training of athletes aged 50 years and older, it is necessary to take into account the possibility of sclerotic changes in blood vessels and, consequently, the risk of their rupture, less flexibility of the spine, reduced mobility in the joints, greater fragility of bones, declining performance with age and faster fatigue, especially with sharp short-term power voltages. In accordance with this, in training sessions, it is necessary to reduce the amount of total physical activity, limit the number of exercises for strength and speed, and reduce the duration of training.
The rationing of physical activity for persons of mature and elderly age is based on the same hygienic principles as for schoolchildren.
Considering age features persons of these age groups, the presence of various chronic diseases, in order to ensure a health-improving and training effect, they need the following approximate volumes and intensity of physical exercises. Training of the aerobic system is achieved by optimal load, the intensity of which is estimated by heart rate after its termination. In this case, you can use the following formula for determining the hygienically optimal heart rate: 170 minus the age of the student (years). Such a load should be performed for at least 3 minutes, and preferably 10-20 minutes.
So, if you run twice for 5 minutes with a rest interval of 10 minutes or once for 10 minutes with the same intensity, then the training effect will be lower in the first variant, even lower according to the formula 3 + 3 + 4 and very low according to the formula 2 x 5 (and at intervals of 5 min or more after each repetition).
When training strength endurance in adulthood and old age, exercises are effective at a level close to the repeated maximum when they are serially performed, with short intervals between series. For example, to develop the strength qualities of the abdominal muscles, the body is lifted in a sitting position with fixed legs. Repeated maximum (RM) exercises - 10 times, i.e. the student can repeat this exercise to failure 10 times. In accordance with the specified requirement, this exercise is performed according to the options 1.0 PM + 0.9; PM+0.8. PM at intervals between series of 30 s. In each series, exercises are performed to failure, only 26-28 repetitions. If this exercise is performed at 0.5 RM per series (i.e., not to failure), then with 26-28 repetitions (in six series), the training effect will be significantly lower. The alternation of loads allows you to avoid overwork, since a load of a different direction can help reduce fatigue (due to the effect of active rest according to I.M. Sechenov).
Thus, compliance with these provisions allows you to effectively fulfill both the first hygienic requirement for health-improving physical exercises - the achievement of a training effect sufficient to reach the level of hygienic standards for a complex of basic motor qualities, and the second - the prevention of overwork and overstrain.
It is possible to normalize the volume and intensity of physical exercises for persons of mature and elderly age according to heart rate and the duration of individual parts of the lesson (Table 59).
Table 59
^ Rationing of physical activity during the lesson
(according to heart rate, bpm)
When conducting recreational activities with healthy people of mature and elderly age, many authors propose to determine the upper limit of the “pulse corridor” using special formulas that take into account the age of those involved.
Heart rate \u003d 205-0.5 (in x heart rate),
Heart rate \u003d 210-v,
Heart rate \u003d 180-in,
Heart rate \u003d 170 - in,
where c is age (number of full years), heart rate is the optimal heart rate during exercise.
In recreational jogging (15-20 minutes), one should focus on the following heart rate indicators: up to 30 years old - 130 - 160 beats / min, 31-40 years old - 120-150, 41-50 years old - 120-140, 51-60 years - 120-130 beats / min.
Norm of motor activity
The amount of motor activity that meets the needs of the body in a variety of movements and contributes to health promotion is recognized as the norm. This concept includes the volume and intensity of movements and is the basis of the physical education of children and adolescents. Distinctive feature normalizing the motor activity of children and adolescents is to take into account their age and sex differences. How older child, the greater the amount of physical activity (both in volume and intensity) is recommended as a norm.
To solve the problems of controlling the daily value of the motor activity of children and adolescents, they are combined into several age and sex groups. After all, the hygienic norm was developed for children's and adolescent groups, and not for individuals with their individual psychophysiological characteristics and the specifics of the development of physical qualities. In this regard, the following groups are distinguished: children preschool age(3-4 and 5-6 years), junior schoolchildren(7-10 years old), middle school (11-14 years old) and older (15-17 years old).
Differentiation of the norm of daily motor activity depending on gender is carried out only at senior school age. The fact is that the motor dominant becomes more pronounced in adolescence, and in young men the biological need for movement is 20–25% higher than in girls of the same age.
The total value of locomotions (steps) increases with age. However, it should be taken into account that in boys and girls aged 15–17, natural locomotion can be adequately replaced by other movements performed in the course of labor and sports activities.
The duration of the motor component decreases with age. Such a decrease in the time allotted for the motor component indicates an increase in their intensity at an older age.
Motor activity during the day should be distributed over the entire period of wakefulness. This distribution does not have to be the same: largest number movements should be performed between 9 and 12 and between 15 and 18 hours in accordance with the daily biological rhythms. The functional state of the body, as you know, changes throughout the day.
Physical activity is unevenly distributed not only during the day, but also during the week and in different seasons. Children do not have an innate "weekly" rhythm, but this is manifested in the functioning of the student's body.
Some decrease in physical activity during the day on certain days of the school week and a subsequent increase on Sunday, i.e. a free day, can be considered as a normal phenomenon.
The possibility of changing the average value of motor activity during the day in different seasons has a biological basis. Many biologists have noted its seasonal periodicity in animals. In children, it is higher in summer than in other seasons (especially winter). Fluctuations in the daily motor activity of children during the school week or at different times of the year should not go beyond the hygienic norm. As soon as these indicators go beyond its upper or lower limits, there is a danger of hypo- or hyperkinesia.
A prerequisite for building a motor mode is a variety of movements.
This text is an introductory piece.The fact that physical activity improves physical features, increases efficiency, is well known. It is no less known that the scientific and technological revolution leads to a decrease in the coherence in the work of the muscular apparatus and internal organs due to a decrease in the intensity of proprioceptive impulses from skeletal muscles to the central apparatus of neurohumoral regulation (brain stem, subcortical nuclei, cortex of the cerebral hemispheres). At the level of intracellular metabolism hypokinesia (insufficient motor activity) leads to a decrease in the reproduction of protein structures: the processes of transcription and translation are disrupted (removal of the genetic program and its implementation in biosynthesis). With hypokinesia, the structure of skeletal muscles and myocardium changes. Immunological activity decreases, as well as the body's resistance to overheating, cooling, lack of oxygen.
Already after 7-8 days of immobile lying, functional disorders are observed in people; apathy, forgetfulness, inability to concentrate on serious activities appear, sleep is disturbed; muscle strength drops sharply, coordination is disturbed not only in complex, but also in simple movements; skeletal muscle contractility worsens, physicochemical properties change muscle proteins; calcium content decreases in bone tissue. Hypodynamia is especially detrimental to children. With insufficient physical activity, children not only lag behind their peers in development, but also get sick more often, have posture and musculoskeletal function disorders.
Prevention of hypokinesia is carried out with the help of physical exercises. During muscular work, not only the executive (neuromuscular) apparatus itself is activated, but also the work of internal organs, nervous and humoral regulation. Therefore, a decrease in motor activity worsens the condition of the body as a whole. Both the neuromuscular system and the functions of internal organs suffer.
The substantiation of a rational motor regimen for children, the regulation of physical activity is one of the most difficult problems. Both hypokinesia and the phenomenologically opposite functional state, hyperkinesia, have their costs. Therefore, the need for strict differentiation of the magnitude of the load depending on gender and age, as well as the level physical development schoolchildren follows from the very concept of individual adequacy of the load.
In most economically developed countries, as a rule, no more than 3-4 compulsory physical training lessons per week are provided. Its basis is general developmental exercises, sports and outdoor games, swimming, dance exercises. Physical education programs are extremely varied. The teacher is given the right to use a variety of means of physical education and additional physical activity, depending on the individual level of physical fitness of the students. So, in most US schools, in addition to compulsory lessons, weekly competitions and three extra classes are held after school hours.
The comprehensive physical education program adopted in our country, in addition to two compulsory lessons per week, provides for additional and optional classes, physical exercises during the school day. In general, children should be physically active for about two hours a day.
The motor activity of children with an average daily number of locomotions exceeding 30,000 steps exceeds the evolutionarily acquired biological need for movement. At the same time, the number of locomotions within 10,000 steps per day is insufficient. The deficit of the daily need for movements in this case ranges from 50 to 70% (Table 1).
Table 1
Characteristics of physical activity of schoolchildren aged 11-15
Activity level | Number of locomotions per day (thousand steps) | The ratio of the number of movements performed to natural, biologist. needs (%) | Total volume (h) | |
during the week | ||||
Shortage 50-70% | ||||
Moderate | Shortage 20-40% | |||
Correspondence | ||||
Maximum | Excess by 10-30% | 20 or more | 1000 or more | |
Approximate age norms of daily physical activity, providing a normal level of vital activity, improvement of somatic, vegetative and natural protective functions of the body, reduced to low-intensity cyclic work (running, walking), range from 7.5 to 10 km for children 8-10 years old, from 12 to 17 km for 11-14 year olds of both sexes. The daily range of motion in girls aged 15-17 is significantly less than in boys (Table 2).
table 2
Approximate age norms of the daily
motor activity
Age group (years) | Number of locomotions (thousand) | Approximate mileage | Duration of work associated with muscular effort (per hour) |
15-17 (boys) | |||
15-17 (girls) |
The data given in this table can serve as nothing more than conditional indicative norms for schoolchildren. The regulation of physical activity in terms of volume and intensity should be strictly individual.
Physical exercises play a big role in the formation of posture. Posture is the habitual position of the body at rest (standing, sitting) and when moving (walking, running). It is formed already in early childhood, when the child begins to sit, stand and walk independently, that is, when he develops normal curves of the spine. However, the possibility of their deformation persists not only at preschool age, but also throughout the school years due to improper sitting at a desk, asymmetrical carrying of weights, and imitating the incorrect posture of elders.
Correct posture is a normal posture when standing and sitting: the shoulders are deployed and are at the same level of the shoulder blade, do not protrude, are located symmetrically, the stomach is tucked up, the legs in a standing position are straightened at the knees. The natural curves of the spine allow you to maintain a normal posture. Physiologically correct posture ensures the optimal functioning of the respiratory, circulatory, digestive, and musculoskeletal systems. Correct posture facilitates coordination of movements.
To form a correct posture, preventive measures are necessary to prevent its violation. These, first of all, include the exclusion of monotonous, long-term postures, carrying weights in one hand, sleeping in a soft bed.
In case of violation of posture, the configuration of the spine bends changes, the head is lowered, the shoulders are brought together, the shoulder blades are asymmetrical, breathing, blood circulation, digestion, coordination of movements, and just appearance deteriorate.
The spinal column has 4 bends: forward bulge (cervical and lumbar lordosis) and posterior bulge (thoracic and sacral kyphosis) , which are formed by the age of 6-7 and are fixed by the age of 18-20.
Depending on the severity of the curves of the spine, there are several types of posture:
normal - moderately pronounced curvature of all parts of the spine;
straightened - 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. At the same time, as a rule, the reduction of the shoulders forward, the protrusion of the head, the elbows and knee joints usually semi-flexed.
Lateral curvature of the spinal column to the left or right of the vertical line forms a scoliotic posture, characterized by an asymmetric position of the body, in particular, the shoulders and shoulder blades. Scoliosis is functional in nature, regardless of the 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). It has been proven that posture changes in the process of purposeful development of underdeveloped muscles, which contributes to its correction and prevention.
Physical exercises aimed at maintaining the correct posture are selected in such a way as to fix the usual correct position of the head, shoulders, torso, develop the strength of the muscles of the torso and neck, upper and lower extremities. Strengthening the correct posture reflex is facilitated by exercises with holding various objects on the head, exercises performed on a reduced support, coordination exercises, and static postures. It is necessary to constantly adjust the position of the body when performing exercises, to create in the child a clear idea of the correct posture (in particular, about the adverse consequences of its violations), a persistent feeling of discomfort with incorrect posture. This will allow you to constantly monitor the maintenance of the correct posture in the sitting position, and when walking, and during physical exercises.
Children have largely developed regulatory mechanisms aimed at maintaining the necessary daily physical activity. According to the observations of K. Smirnov and co-authors (1972), children of preschool age with artificial restriction of motor activity for some time significantly increased it in the rest of the day.
Attempts to establish indicative norms of motor activity have been made repeatedly.
The level of physical activity at school age is significantly
to a lesser extent due not to the age-related need for it (kinesophilia), but to the organization of physical education at school, involving children in organized and independent activities during extracurricular time
The Research Institute of Physiology of Children and Adolescents of the Academy of Pedagogical Sciences of the USSR recommended a daily two-hour amount of physical activity for schoolchildren, which could compensate for the need for movement. Within 2 hours, a sufficient physiological load can also be achieved (depending on the content of the exercises and the magnitude of the load during extended breaks, the motor density of physical education lessons and additional classes during extracurricular time). The International Council for Physical Education and Sports in 1968 issued a special manifesto on sports, which determined the daily duration of physical exercises at school. According to experts, it should be from 1/6 to 1/3 of the total study time. Thus, scientists agree that the optimal amount of weekly motor activity should be 12-14 hours with sufficient physiological load.
The norm of physical activity in childhood a value is recognized that fully satisfies the biological needs for movement, corresponds to the capabilities of a growing organism, contributes to its development and health promotion
Achieving such a volume of physical activity by students of secondary schools is most often an impossible task.
In most developed countries, as a rule, 3-4 compulsory physical training sessions per week are provided. The content of the classes includes general developmental exercises, sports and outdoor games, swimming, dance exercises. Physical education programs are extremely varied. The teacher is given the right to use a variety of means of physical education and additional physical activity, depending on the individual level of physical fitness of the students. So, in most schools in the United States, in addition to compulsory lessons, weekly competitions and three additional classes outside of school hours are held.
The comprehensive physical education program adopted in Ukraine, in addition to two or three compulsory lessons per week, provides for additional and optional classes, daily physical exercises. In general, children should be physically active for about two hours a day. But even under the most favorable conditions, a general education school is not able to provide the necessary amount of physical activity, therefore, the actual specially organized physical activity is limited to 3-4 hours a week for the bulk of schoolchildren, which is 30% of the hygienic norm.
Children attending the Youth Sports School are busy training from 8 to 24-28 hours a week, which is several times higher than the weekly load of those involved in general education schools.
Excessive motor activity is referred to as hyperkinesia. IN Lately early sports specialization, causing hyperkinesia, has become widespread. Studies by scientists have shown that hyperkinesia causes a specific complex of functional disorders and clinical changes. This condition is accompanied by dangerous changes in the central nervous system and neuroregulatory apparatus of children. There is a depletion of the sympathetic-adrenal system, a protein deficiency and a decrease in immunity (Balsevich, Zaporozhanov, 1987; Sukharev, 1991; and others).
The criterion for the optimal rate of motor activity is the reliability of the functioning of all body systems, the ability to adequately respond to changing environmental conditions. Violation of homeostasis and inadequacy of reactions indicate going beyond the optimal norm, which ultimately leads to poor health
There is a certain relationship between the reaction of the body and daily physical activity. The problem of motor activity rationing is quite complex, and many aspects must be taken into account when solving it.
Hygienic norm of motor activity per day (locomotion, thousand steps)
5-6 years old - 11.0-15.0
7-10 years - 15.0-20.0
11-14 years old - 10.0-25.0 (boys), 17.0-23.0 (girls)
15-17 years old - 15.0-30.0 (boys), 20.0-15.0 (girls)
