Abstract of the impact of physical exercise on human health. Summary: The effect of exercise on the human body

IMPROVES THE NERVOUS SYSTEM
Catching up physical education, we acquire the necessary Everyday life and in labor, motor skills. Agility, speed and strength of movements of our body develops. The control of movements, which is carried out by the central nervous system, is being improved. When doing physical exercises, more and more conditioned reflexes are formed, which are fixed and folded into long successive rows. Thanks to this, the body acquires the ability to better and better adapt to greater and more complex physical loads, thanks to which we can carry out movements more and more economically - our body, as they say, trains.
As a result of training, the work and structure of all organs of our body and, above all, the higher parts of the central nervous system, improve. The mobility of the nervous processes of excitation and inhibition in the cortex increases large hemispheres brain and other parts nervous system, that is, the process of excitation more easily passes into the process of inhibition and vice versa. Therefore, the body reacts faster to all kinds of external and internal irritations, including the stimulation going to the brain from the contracting muscles, as a result of which the body movements become faster and dexterous.
In trained people, the nervous system more easily adapts to new movements and new working conditions of the motor apparatus.

INCREASES VOLUME AND STRENGTH OF MUSCLE
With physical exercise, the strength of the processes of excitation and inhibition in the cerebral cortex increases, as a result of which muscle tension increases during their contractions. In this regard, the structure of muscle fibers changes - they become thicker, muscle volume increases. By systematically engaging in so-called strength exercises, for example, with kettlebells, you can dramatically increase the volume and strength of muscles in 6-8 months.
This is because the nutrition of the working muscles is significantly improved. In muscles at rest, most of the blood capillaries surrounding muscle fibers are closed to blood flow and blood does not flow through them. During work, when the muscle contracts, all capillaries open, so the blood flow to the muscle increases more than 30 times. During training, new blood capillaries are formed in the muscles.
Under the influence of training, changes and chemical composition muscles. In it, the amount of so-called energetic substances increases, that is, substances, during the disintegration of which a lot of energy is liberated. These substances include glycogen and phosphagen. In trained muscles, glycogen and phosphorus compounds that break down during muscle fiber contractions are restored faster, and oxidative processes (processes of combining with oxygen) proceed more intensively, muscle better absorbs and uses oxygen better.

STRONG POSTURE IS RETAINED
Training is beneficial not only for the muscles. The entire musculoskeletal system is also strengthened, bones, ligaments, tendons become stronger. Systematic physical exercise significantly affects external forms body, contribute to its proportional development in childhood and adolescence, and in adulthood and old age allow you to maintain beauty and harmony for a long time.
On the contrary, a sedentary, sedentary lifestyle prematurely ages a person. He becomes flabby, his stomach sags, posture deteriorates sharply. Usually, a person who is not engaged in physical labor and sports slouches, his head is tilted forward, his back is humped, the lower back is excessively bent, the chest is sunken, and the stomach bulges forward due to weakness of the abdominal muscles, even if there is no obesity (and it is very often develops in those who move little and do not engage in physical education.
Exercise that strengthens the muscles (especially the muscles of the trunk) can correct posture. To this end, it is useful to do gymnastics and swim - best of all with a breaststroke style; correct posture promotes horizontal position body and uniform exercise of numerous muscle groups.
Specially selected physical exercises can eliminate lateral curvature of the spine in initial stage development, strengthen the abdominal muscles weakened by inaction or prolonged illness, strengthen and restore the arches of the foot with flat feet. Vigorous exercise and diet can be successful in combating obesity, disfiguring a person.
Physical exercises that correct body defects should be used as directed and under the supervision of a specialist doctor.

IMPROVES HEART WORK
A trained person becomes more resilient, he can produce more intense movements and perform heavy muscular work for a long time. This largely depends on the fact that his circulatory, respiratory and excretory organs are working better. Their ability to sharply enhance their work and adapt it to the conditions that are created in the body with increased physical exertion is significantly increased.
Muscles that work harder need more oxygen and nutrients, as well as faster elimination of metabolic products. Both are achieved due to the fact that more blood flows into the muscles and the speed of blood flow in the blood vessels increases. In addition, the blood in the lungs is more oxygenated. All this is possible only because the work of the heart and lungs is significantly increased.
When we are at rest, the heart releases about 5 liters of blood into the aorta within a minute. With intense physical exertion, for example, while running, when overcoming an obstacle course, etc., the pulse quickens from 60-70 to 120-200 beats per minute, the amount of blood ejected by the heart in 1 minute increases to 10-20 and even up to 40 liters. Blood pressure in the arteries increases from 120 to 200 mm Hg.
In trained people, the heart adapts more easily to new working conditions, and after graduation physical exercise quickly returns to normal activities. The number of contractions of the trained heart is less, and therefore the pulse is less frequent, but on the other hand, with each contraction, the heart throws more blood into the arteries.
With more rare contractions of the heart, more favorable conditions are created for the rest of the heart muscle. The work of the heart and blood vessels as a result of training becomes more economical and better regulated by the nervous system.

BREATHING DEEPER
At rest, a person produces about 16 breathing movements per minute. With each inhalation, about 500 cm 3 of air enters the lungs.
With physical exertion, due to an increase in oxygen consumption by the muscles, breathing becomes more frequent and deeper. The volume of pulmonary ventilation, that is, the amount of air passing through the lungs in one minute, increases sharply - from 8 liters at rest to 100-140 liters during fast running, swimming, skiing. And the more air passes through the lungs, the more oxygen the body receives.
At rest, a person absorbs about 0.2 liters of oxygen per minute. During muscular work, the amount of absorbed oxygen increases, but within certain limits. The largest amount of oxygen absorption, the so-called oxygen ceiling, is not so great in untrained people, it is equal to 2-3.5 liters, and in well-trained people, the body can receive through the lungs 5-5.5 liters of oxygen per minute. Therefore, during physical work, trained people do not develop an "oxygen debt" so quickly (this is the name of the difference between the need for oxygen and its actual consumption) and they better mobilize the adaptive capabilities of respiration and blood circulation. This is clearly seen, for example, when measuring with a spirometer vital capacity lungs.

BLOOD COMPOSITION IMPROVES AND BODY PROTECTIVE FORCES INCREASE
In trained people, the number of erythrocytes (red blood cells) increases from 4.5-5 million in 1 mm 3 of blood to 6 million. Erythrocytes are oxygen carriers, therefore, with an increase in their amount, blood can receive more oxygen in the lungs and large quantity it is delivered to tissues, mainly muscles.
In trained people, the number of lymphocytes - white blood cells - also increases. Lymphocytes produce substances that neutralize various poisons that enter the body or are formed in the body. An increase in the number of lymphocytes is one of the proofs that exercise increases the body's defenses and increases the body's resistance to infection. People who systematically engage in physical exercise and sports are less likely to get sick, and if they get sick, then in most cases it is easier to tolerate infectious diseases... In trained people, blood sugar levels become more stable. It is known that with prolonged and hard work of the muscles, the amount of sugar in the blood decreases. In trained people, this decrease is not as sharp as in untrained people. In people who are not accustomed to physical labor, with increased muscular work, urine excretion is sometimes impaired. In trained people, kidney function better adapts to the changed conditions, and metabolic products formed with increased physical activity in greater quantities are promptly removed from the body.
Thus, we see that physical culture and sports have a beneficial effect not only on the muscles, but also on other organs, improving and improving their work.
To be healthy, strong, resilient and versatile developed man, you need to constantly and systematically practice different kinds exercise and sports. We will briefly talk about some of them, the most common and most accessible to everyone.

Rostigaeva Anastasia Nikolaevna

3rd year student, Department of Physical Education, SSEU, RF, Samara

Savelyeva Olga Viktorovna

scientific advisor, associate professor, SSEU, RF, Samara

One cannot but agree that today the problem of the necessity and correctness of physical education is very acute. This is not about professional athletes, of course. Ordinary people, who are mostly engaged in mental or non-physical work, face the problems of obesity, deterioration in working capacity various bodies and organismic systems. You need to keep your body in good shape and devote at least a few minutes of your day to exercise. On the other hand, such sports establishments as GYM's, "Fitness", regular and aqua aerobics. But people who do this under the influence of fashion or the society around them often do not understand what impact the load has on them. I would like to consider further exactly how sport affects the development of the human body and, in particular, the systems of its organs.

V modern society with the advent of computers, televisions, smartphones, there is a reduction in the physical activity of people. Mental labor is gradually replacing physical labor and, as studies show, reduces the performance of the body. This can lead to a decrease in the functional capabilities of a person, as well as various kinds of diseases. In addition, immunity decreases, which entails a greater susceptibility to infectious diseases.

Today the number of people with various diseases is growing, so the decrease in physical activity is an important problem.

But this does not mean at all that physical labor is a purely positive phenomenon, it also has corresponding disadvantages. With mental and physical labor, it is necessary to engage in health-improving physical culture and strengthen the body, that is, maintain a balance and be able to find a "golden mean".

Physical culture should accompany a person throughout his life, from small to old age. Moreover, when choosing the degree of load on the body, it is necessary to use an individual approach, because the abuse of physical activity can bring considerable harm.

The metabolism and energy in the human body is characterized by complex biochemical reactions. Nutrients such as proteins, fats and carbohydrates that enter the internal environment of the body when eating are broken down. They are then carried by the blood to the cells and absorbed by them. Oxygen also takes part in the process described above. Those substances that are formed as a result of metabolic reactions are then excreted from the body through the skin, sweat glands, lungs and kidneys. Metabolism is the most important source of energy for all vital processes and body functioning. When complex organic substances are broken down, the energy contained in them is converted into bioelectric energy, thermal and mechanical energy. Physical culture or sport increases metabolic activity, develops and maintains high level mechanisms that promote the metabolism and energy in the body.

"Physical work also helps to expand blood vessels, normalize the tone of their walls, improve nutrition in them and increase metabolism." When the muscles work, the walls of the blood vessels are massaged. They pass through the muscles of the brain internal organs and are massaged due to increased pulse rate and due to accelerated blood flow. All this contributes to the preservation of the elasticity of the walls of blood vessels and the normal functioning of the cardiovascular system. Strenuous mental work, a sedentary lifestyle, and especially at high nervous tension, bad habits can lead to a deterioration in the nutrition of the walls of the arteries, a loss of their elasticity, and, as a consequence, to an increase blood pressure and hypertension... Loss of elasticity of blood vessels, which means an increase in their fragility and the accompanying increase in blood pressure, can lead to rupture of blood vessels. If this gap has occurred in the vital organs, then comes serious disease or even death... That is why, in order to maintain health and active life, it is necessary to "help" blood circulation with the help of physical exercises. If you have problems with blood vessels and, in fact, blood circulation, then you need sports such as running, swimming, skiing, ice skating and cycling.

Exercise person long time, becomes more resilient and can make more and more intense movements and do heavy muscular work during a certain period. This is primarily due to the fact that the circulatory organs, respiratory organs and excretions work better. There is also an increase in the ability of these organs to strengthen their work and adapt it to the conditions that are created in the body with great physical exertion.

Breathing during exercise due to the increase in oxygen consumption becomes more frequent and deep. The amount of air that passes through the lungs for a minute increases from eight liters to one hundred and forty liters when running and other similar sports. And the more air passes through the lungs, the more oxygen the human body receives.

When stationary, a person receives about 0.2 liters of oxygen per minute. Highest value of absorbed oxygen, the "oxygen ceiling", in people who do not go in for sports and exercise is not so significant and is equal to about three liters, and in people who subject their bodies to physical and muscular work, the body can absorb about five liters of oxygen per minute. Therefore, for "athletic" people during physical work, the difference between the necessary oxygen and, in fact, its consumption, is much less than that of an ordinary person. They also have better developed and other possibilities of breathing and blood circulation. This can be proved by measuring the pulse of two people who have run the same distance, with a difference only in the degree of mastering physical culture.

The strength and size of the muscles, as well as their relief, completely depend on physical activity and training. In the process of playing sports, the blood supply to the muscles increases, the regulation of their activity improves, and muscle fibers grow, which contributes to an increase in the shape and mass of the muscles.

The ability to exercise and sports, and in particular endurance, is an indicator of training muscular system... Strengthening the motor and sports activity of adolescent children plunges into changes in the skeletal system and more accelerated growth their bodies. With physical education, the child's bones become stronger, and they also become more resistant to stress and injury. A significant number of children have posture problems. Physical exercise and sports training, organized taking into account the characteristics of children, including age and gender, help to eliminate this problem. The muscles of the skeleton affect the functioning of metabolic processes and internal organs. Thus, versatile muscular activity increases the efficiency of the body and organizes the healthy life of a person. In this case, there is a decrease in the expenditure of energy of the body for the implementation of any physical work.

On the contrary, "the weakness of the back muscles causes a change in posture, a curvature of the spine is formed and a stoop develops." Movement coordination disorder is possible. For our time, as mentioned above, there are wide opportunities for increasing the level physical development person. There are many health programs, physical education, and everyone can work out in gyms, under the watchful guidance of instructors.

There is no age limit for physical education.

Exercise is the most effective remedy to improve the human motor apparatus. Any motor skill or skill is built on their basis.

It is under the influence of physical exercises that the completeness and stability of all forms of human motor activity is formed.

It is useful for absolutely any person - an adult, child, teenager or an elderly person to do gymnastics and swim. For example, correct posture requires a horizontal body position and uniform exercise of numerous muscle groups.

Vigorous exercise and diet can be successful in combating obesity disfiguring a person, which becomes a very large and "painful" problem in modern world.

But for those who want to bring a drop of sport into their lives, it is necessary to use physical exercises, according to the instructions and under the supervision of specialists.

Thus, as we can see, physical culture is necessary for every person, without exception. She is the most important helper for a happy, healthy, even more "beautiful" and vibrant life.

Bibliography:

1. Vasilyeva O.S., Pravdina L.R., Litvinenko S.N. A book about new physical culture (health-improving possibilities of physical culture). Collective monograph. Rostov-n / D .: Publishing house "Centers of valeology of universities of Russia", 2001. - 141 p.
2. The influence of physical exercises on the body // SCIENCE is LIFE! Collection of scientific and educational articles. 2012. - http://nauka.relis.ru/ - [Electronic resource] - Access mode - URL: http://nauka.relis.ru/37/9803/37803100.htm (access date 21.11.2014).
3. Morgunov Yu.A., Fedorov A.V., Petrov S.A. Impact on the physical and mental health a person of regular occupations by health-improving forms of physical culture // M .: "MAMI" 2009.

A life full of energy and movement contributes to the preservation of health for long years... Physical activity is important for all, without exception, equally. At any age, you need to look for a suitable set of physical exercises for yourself. In addition to constant training sessions, it is very important to keep the body in shape with simple and affordable additional loads, such as regular walking, walking or swimming.

Such types of physical training as are especially favorably reflected on the human body:

• swimming,
• bicycle rides,
• hiking in summer and winter,
• skis,
• skates,
• walking and other loads.

What are the benefits of exercise

An individually selected training regimen allows the body to adapt to any type of stress without the risk of complications.

Stress, increased physical activity, change of weather and climatic conditions and other factors under the influence of regular physical training are much more tolerated. As a result, the risk of such dangerous and insidious conditions as: heart attacks, strokes, diabetes, depression is markedly reduced.

It should also be borne in mind that for a long-term and tangible effect, the load should be dosed, regular and feasible. Too little load or, on the contrary, a clear overload of the body will only worsen the state of health and add health problems, therefore, persons whose body is not yet trained and weak should start with gradual exercises.

How does physical activity affect human health?

Any moderate physical activity affects human health in the most positive way, and this is a scientifically grounded and proven fact. It is wrong to argue with this statement.

Firstly, active engagement in any kind of sports affects the improvement of the vascular wall and condition cardiovascular systems s in general. Vessels become elastic and blood is more easily transported through them. Blood pressure returns to normal and stabilizes to optimal values. Horse racing blood pressure, if they do happen, they very quickly return to their original indicators. The tone of the heart and blood vessels remains at a height. The heart muscle produces good blood flow. As a result, the myocardium becomes hardy.

Secondly, the volume of the lungs increases due to increased consumption oxygen cells. All tissues and organs of the body
are saturated with oxygen and begin to function better. The lungs of a person are cleansed, and breathing becomes free.

Thirdly, the muscles of a person become strong, the mobility of the joints is preserved. The muscular corset of the back, legs and arms is strengthened, posture and figure change in better side... Therefore, physical movements guarantee good prevention osteochondrosis, arthrosis, arthritis and others degenerative changes musculoskeletal system.

Fourthly, thanks to physical training, absentee prevention of chronic ailments occurs, and resistance to colds and viral diseases is developed.

Fifth, a person's weight is normalized, and the ratio of fat and muscle mass the body is harmonized. The figure is sculpted: muscles are strengthened spinal column as well as ligaments and tendons.

Sixth, regular loads train the nervous system, relieve stress and psycho-emotional lability. Physical activity promotes easier falling asleep, full and productive sleep. Awakening in this case becomes easy.

Seventh, endurance appears in relation to factors the environment, weather changes and sudden physical exertion.

The positive effect is especially noted when a person exercises in the fresh air.

What happens in the body when physical energy is wasted

In other words, all processes in the body enter an active phase.

* The volume of the lungs increases.
* Metabolic processes are activated.
* The work of all body systems is stabilized.
* There is a stimulation of the intestines.
* The production of important hormones is normalized.
* In addition, movement improves brain activity, mental function, memory.
* The overexcitation of the nervous system is relieved, and its recovery from the transferred stresses is faster and easier.
* The body's defenses are increased. Immunity is strengthened as immune cells do their job smoothly.
* During physical training, the heart processes a large volume of blood, and this is beneficial for the capillaries and the heart muscle itself.

The effectiveness of the exercises increases with the increase in its duration and the increase in the complexity of the exercises performed. However, you should know that physical exercises are selected individually: taking into account the condition of a person, his age, health, the presence or absence of certain diseases, as well as the level of fitness.

How to find out your level of fitness

In order to understand how a person's cardiovascular and respiratory system, you just need to climb the stairs to the fifth floor. You need to climb in the usual way, without much haste, but also without stopping or delay. If the rise was hard, and the heart jumps out of the chest, and besides this, there is severe shortness of breath and weakness, then it means that classes should be started almost from scratch. If climbing the stairs turned out to be easy, your heart and breathing are normal, and you have the strength to climb higher, then the body is almost ready for more intense training and your physical condition is at least good.

What types of physical activity are indicated for persons with vascular lability?

This is swimming, water aerobics, biking, skiing, skating, badminton, table tennis. All these sports train the heart muscle, strengthen blood vessels, relieve nervous and psycho-emotional stress, thereby developing the body's endurance. Classes should definitely bring joy and satisfaction. Today, of all types of physical activity, aerobic exercise is the most useful. They are also called cardio loads. Positive effect that occurs with regular aerobic exercise, has a strong effect on all body systems:

• cardiovascular,
• respiratory,
• genitourinary,
• digestive,
• hormonal
• and nervous.

So, in individuals who regularly practice aerobic training, the ECG shows sinus bradycardia, which indicates a good supply of the myocardium, good compensatory capabilities of the myocardium and its economic activity. Men and women who are seriously involved in aerobic exercise are more likely to maintain sexual potency. In any case, failures in the sexual sphere are extremely rare for them.

Simple tips to help your body feel the joy of movement

1. Try to walk more. Walking is a natural process. Move at a pace that you like. But be sure to watch your breath. It is not necessary to bring yourself to exhaustion and shortness of breath. It is much more useful to walk a long distance at a slow pace than a shorter one at a fast pace. The correct walking pace is one at which you can speak fluently. As soon as you feel the urge to breathe through your mouth while walking, slow down.
2. When you return home, try to avoid the elevator.
3. Increase the load gradually, and do not set yourself records.
4. If it is possible to train outdoors, then practice outdoors as often as possible. In addition, it has already been proven that a walk in the park or light jogging is much more beneficial than a 10-minute intense run in the gym.
5. Enjoy it. Do not torture yourself if you are very tired or you do not have the incentive and attitude.
6. Consider your health concerns. For example, running, albeit light, can hurt sore joints. In this case, swimming and walking are optimal for you.
7. Be sure to watch your breathing.
8. Pay attention to your pulse. The maximum heart rate after exercise should not exceed the figure calculated using the following formula. Subtract your age from 220 and you get an indicator that should not be exceeded.

Introduction

In the modern world, with the advent of modern household appliances, which greatly facilitated a person's labor activity, but at the same time, his physical activity has decreased. This reduced the functionality of a person and contributed to the appearance of various diseases.

Physical labor creates increased physical stress, therefore, in some cases, it can be viewed from the negative side.

The lack of energy consumption required for a person creates a certain mismatch in the activity of systems and leads to a decrease in immunity and metabolism.

But it is also harmful and excessive physical exercise... A reasonable way out, in this case, would be to engage in health-improving physical culture, which helps to strengthen the body. Physical culture contributes to the prevention and improvement of the body, which is very important for people with various diseases.

It is necessary to teach children with early age... At the same time, the correct choice of loads on the body is important, here an individual approach must be taken into account.

Physical education should be an integral part of the life of every person.

The role of exercise

Exercise affects all muscle groups, ligaments and joints, which become stronger, increase the volume and elasticity of muscles, and the speed of their contraction. Intense muscle activity makes the heart work with additional stress, as well as the lungs and other organs of the body. That increases the functional capabilities of a person, the resistance of his body to the adverse influences of the external environment.

Systematic physical exercise affects the muscles and the musculoskeletal system. During physical exertion, heat is generated in the muscles, and the body responds with increased sweating. With physical exertion, blood flow increases, blood delivers oxygen and essential nutrients to the muscles, which break down and release energy. Muscle movements open reserve capillaries, the amount of incoming blood increases and causes an acceleration of metabolism.

The response of the human body to physical activity is the influence of the cerebral cortex on the regulation of the functions of the cardiorespiratory system, gas exchange, metabolism, etc. Exercises enhance the restructuring of the links of the musculoskeletal system and cardiovascular systems, improve tissue metabolism. Moderate physical activity increases the efficiency of the heart, the hemoglobin content and the number of erythrocytes, and increases the phagocytic function of the blood. The work and structure of internal organs are being improved, the processing and promotion of food through the intestines is being improved. The well-coordinated activity of muscles and internal organs is under the control of the nervous system, the activity of which is improved under the influence of physical exercises.

If the muscles do not experience physical stress, then their nutrition deteriorates, strength and volume decrease, elasticity and elasticity decrease, muscles become flabby and weak. Restriction in movements and a passive lifestyle contribute to the development of various pathological changes in the human body.

Exercise and various organs

The human body consists of a system of organs, each organ performs certain functions. Groups of organs that perform the same function form organ systems. External environment gives the body the necessary substances for development and life, and at the same time it receives certain stimuli in the form solar radiation, temperature and humidity, as well as industrial hazards. These external influences constantly affect the internal environment of the body - homeostasis.

Existence in such conditions is possible only when the organism adapts to the influences of the external environment.

In this case, exercise can become a kind of regulator that provides control important processes and maintains the balance of the internal environment. Therefore, exercise is a means of maintaining health.

Insufficient physical activity negatively affects the functions of the intercellular space of the human body. This reduces the general defenses of the body and increases the risk of various diseases.

Reasonable combination of work and rest, normal sleep and nutrition, refusal then bad habits and systematic physical activity increase mental, mental and emotional sphere human life, the body becomes more resilient to various psycho-emotional stress.

A person who leads an active lifestyle can do more work than a person who leads a sedentary lifestyle.

Energy metabolism and metabolism

The exchange of energy and substances in the body is manifested in complex biochemical reactions. Nutrients enter the body with food, their breakdown occurs in the gastrointestinal intestinal tract(Gastrointestinal tract). Cleavage products enter the bloodstream and are transported to the cells. Oxygen enters the bloodstream from the air through the lungs, it takes part in the oxidation process that occurs in cells. Substances that are formed as a result of biochemical reactions are excreted from the body through the kidneys, lungs, and skin.

Metabolism is a source of energy for all processes in the body. Physical exercise or sports activities enhance metabolic processes, maintain at a high level the mechanisms that carry out metabolism and energy in the body.

Let's watch the video: A set of physical exercises for the office (and not only)

More about development general level energy potential of the body and psyche. Reducing stress, increasing tone. Strengthening immunity and health... You can find out here:

Circulatory system

The heart is the center circulatory system, which works as a pump, due to which the movement of blood occurs. Physical training increases the size and mass of the heart, and the thickening of the walls of the heart muscle and the increase in its volume increase the performance of the heart muscle.

Regular sports or exercise:

• promotes an increase in the number of red blood cells and hemoglobin in them, which increases the oxygen capacity of the blood;
• the body's resistance to infectious and colds, due to increased activity of leukocytes.

Friends, regular readers and guests of the blog about methods to be healthy, we strongly recommend that you keep active image life, this does not mean that tomorrow you have to lift 16 kg kettlebells 10 times, this means that you need to increase your activity smoothly, without sudden loads. Walking 30 minutes in the morning and in the evening is a great way to do this, take 1000 steps a day and add 100 more to these 1000 steps every day.

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Effect of exercise …………………………………………………………………………………… 3

Medical supervision ………………………………………………………………………………………… ..6

System of organization of medical control ………………………………………………… 6

Methods of medical examination. ……………………………………………………….……eight

Pedagogical control. ……………………………………………………………………...eight

Self-control, its main methods, indicators, criteria and assessments, self-control diary. …………………………………………………………………………………..ten

The use of methods, standards, anthropometric indices, exercise tests to assess the physical condition of the body and physical fitness. ………...eleven

List of used literature ……………………………………………………… 14

Effects of Exercise on the Body

It is known that movement is the main stimulator of the vital activity of the human body. Another joint venture. Botkin noted that neither strenuous work, nor forced, tedious hikes by themselves can cause health disorders if the nervous systems are working well. And vice versa, with a lack of movement, as a rule, a weakening of physiological functions is observed, the tone and vital activity of the organism decreases.

Workout activate physiological processes and help to ensure the restoration of impaired functions in humans. Therefore, physical exercise is a means of non-specific prevention of a number of functional disorders and diseases, and remedial gymnastics should be considered as a method of restorative therapy.

Physical exercises affect all muscle groups, joints, ligaments, which are made strong, the volume of muscles, their elasticity, strength and speed of contraction increase. Enhanced muscular activity forces the heart, lungs and other organs and systems of our body to work with an additional load, thereby increasing the functional capabilities of a person, his resistance to adverse environmental influences. Regular physical exercise primarily affects the musculoskeletal system and muscles. During exercise, heat is generated in the muscles, to which the body responds with increased sweating. During physical exertion, blood flow increases: blood brings oxygen and nutrients to the muscles, which in the process of life break down, releasing energy. With movements in the muscles, reserve capillaries are additionally opened, the amount of circulating blood increases significantly, which causes an improvement in metabolism.

If muscles are dormant- their nutrition deteriorates, volume and strength decrease, elasticity and firmness decrease, they become weak, flabby. Restriction in movements (physical inactivity), a passive lifestyle lead to various pre-pathological and pathological changes in the human body. So, American doctors, depriving volunteers of movements by applying high plaster of Paris and keeping them a normal diet, were convinced that after 40 days they had muscle atrophy and accumulated fat. At the same time, the reactivity of the cardiovascular system increased and the basal metabolic rate decreased. However, over the next 4 weeks, when the subjects began to actively move (with the same diet), the above phenomena were eliminated, the muscles strengthened and hypertrophied. Thus, thanks to physical exertion, it was possible to recover both in functional and structural terms. Physical activity has a versatile effect on the human body, increasing its resistance to adverse environmental influences. Thus, for example, physically trained individuals have better tolerance to oxygen deprivation compared to untrained individuals. A high ability to work with an increase in body temperature above 38 ° C during physical stress was noted. It was noticed that the radiologists engaged in physical exercises have a lower degree of the effect of penetrating radiation on the morphological composition of the blood. Experiments on animals have shown that systematic muscle training slows down the development of malignant tumors.

In the response of the human body to physical activity, the first place is taken by the influence of the cerebral cortex on the regulation of the functions of the main systems: there is a change in the cardiorespiratory system, gas exchange, metabolism, etc. Exercises enhance the functional reconstruction of all links of the musculoskeletal system, cardiovascular and other systems, improve the processes of tissue metabolism. Under the influence of moderate physical exertion, the working capacity of the heart, the hemoglobin content and the number of erythrocytes increase, the phagocytic function of the blood increases. The function and structure of the internal organs themselves are improved, chemical processing and the movement of food through the intestines are improved. The combined activity of muscles and internal organs is regulated by the nervous system, the function of which is also improved with the systematic performance of physical exercises.

Exists close connection of breathing with muscle activity. The implementation of various physical exercises affects breathing and ventilation of air in the lungs, the exchange of oxygen and carbon dioxide in the lungs between air and blood, and the use of oxygen by the tissues of the body. Any disease, as you know, is accompanied by dysfunctions and their compensation. So, physical exercises help accelerate regenerative processes, saturation of blood with oxygen, plastic ("building") materials, which speeds up recovery. In diseases, the general tone decreases, in the cerebral cortex, inhibitory states are aggravated. Physical exercises increase the overall tone, stimulate the body's defenses. This is why remedial gymnastics finds wide application in the practice of hospitals, clinics, sanatoriums, medical-physical-cultural dispensaries, etc. great success exercise is used to treat various chronic diseases and at home, especially if the patient, for a number of reasons, cannot visit the clinic or other medical institution. However, physical exercises should not be used during an exacerbation of the disease, at high temperatures and other conditions.

Exists the closest connection between the activity of muscles and internal organs... Scientists have found that this is due to the presence of neuro-visceral connections. So, when the nerve endings of the musculo-articular sensitivity are irritated, impulses enter the nerve centers that regulate the work of the internal organs. Accordingly, the activity of the heart, lungs, kidneys, etc. changes, adapting to the demands of working muscles and the whole organism. When using physical exercises, in addition to normalizing the reactions of the cardiovascular, respiratory and other systems, the convalescent's adaptability to climatic factors is restored, a person's resistance to various diseases, stresses, etc. increases. This happens faster if gymnastic exercises, sports games, hardening procedures, etc. are used. In many diseases, properly dosed physical activity slows down the development of the disease process and contributes to a faster recovery of the impaired functions. Thus, under the influence of physical exercises, the structure and activity of all organs and systems of a person is improved, efficiency is increased, and health is strengthened. At the same time, numerous morphological, biochemical, physiological studies indicate that high physical activity contributes to significant changes in morphological structures and in the chemistry of tissues and organs, leads to significant changes in homeostasis (there is an increase in blood lactate, urea, etc.), metabolic disorders substances, tissue hypoxia, etc. Changes arising under the influence of excessive physical exertion cover the entire body and are manifested in a certain way in the activity of each system, and during their interaction. For example, in athletes, after exercise in the recovery period, deviations (changes) in the electrocardiogram and bronchospasm (according to pneumotachometry data) are observed. In such cases, appropriate measures have to be taken.

The body's response to large physical exercise is different and is associated with the fitness of the athlete at this stage, age, gender, etc. It should not be forgotten that very intense sports training has a profound effect on all physiological processes, as a result of which a state of overtraining often occurs, which is often accompanied by a depressed mental state, poor health , unwillingness to engage, etc. The state of overtraining is in a sense similar to the state of physical and nervous exhaustion, and such an athlete is a potential patient of the doctor.
In such cases, you need to change the content of training, reduce their duration, switch to another sport, or even stop training for some period. Walks, massage, taking multivitamin complexes, etc. are useful. It should also be noted that overtraining (overwork) affects not only the physical condition of the athlete, but also manifests itself in nervous overstrain (neurosis). All this contributes to the occurrence of injuries, especially of the musculoskeletal system. There is also a decrease in the general resistance of the body to various infections and colds (flu, ARVI, etc.). These are the most common consequences of high training loads that exceed the physical and mental capabilities of an athlete or athlete. To prevent overwork, medical supervision and self-control are necessary, which will be described in more detail in a special section of the textbook.

It should be borne in mind that this is not generally about the use of large loads, but about their irrational use when they become excessive. Therefore, the concept of physical overstrain should be associated not so much with large as with excessive loads (100-kilometer and daily runs, multi-kilometer swims, etc.). In addition, the same load for one athlete (or a sportsman) may be normal, and for another excessive - it all depends on the preparedness of the body for its implementation. If, for example, a person works in production and does hard work, and even runs, raises the barbell, then a cumulative effect may appear. It leads to nervous breakdowns, overloads, and often to various diseases.

Doing big physical activity a healthy athlete trained to perform them cannot be the cause of illness (or injury). But if he is not sufficiently prepared for them, if there are foci of chronic infection (cholecystitis, dental caries), then in such cases heavy physical activity can cause various diseases of the athlete and disable him for a long time. The development of adaptive mechanisms to physical activity is achieved as a result of constant training, which is an example of functional adaptation. Inadequate or inadequate manifestation of adaptive reactions contributes to the development of diseases or the occurrence of injuries of the musculoskeletal system. Of course, a healthy athlete has more perfect adaptive mechanisms than athletes with chronic diseases. In the latter, a weakening of adaptive reactions is observed, and therefore often with excessive physical and psycho-emotional stress, a breakdown of adaptive mechanisms occurs. Chronic overload, overvoltage during sports increases the threat of injury and the occurrence of post-traumatic diseases in athletes. Therefore, it is very important to identify as early as possible the reasons that can cause them this or that pathological condition.