1, to promote brain lucidity and quick thinking.
Physical activities can enhance the excitability and inhibition of the central nervous system and its leading part, the cerebral cortex, thus improving the balance and flexibility of neural processes and improving the comprehensive ability of brain analysis.
2. Promote blood circulation and improve heart function.
Physical activity accelerates blood circulation to meet the needs of muscle activity and improves the structure and function of cardiovascular system. Regular exercise can make the heart work hypertrophy, myocardial thickening, intense contraction, bradycardia, increased blood volume, greatly reducing the burden on the heart, and the changes in heart rate and blood pressure are smaller than ordinary people, showing the phenomenon of "saving money" in heart work.
3. Improve the function of respiratory system
Breathing is an important life phenomenon. Lung is an important organ of respiratory system, which has the function of gas exchange. Regular exercise can develop respiratory muscles, breathe slowly and deeply, and breathe more oxygen each time. As long as you breathe 8- 12 times per minute, you can meet the needs of your body. Exercise can make more alveoli participate in work, make alveoli elastic and increase vital capacity.
4. Promote the growth and development of skeletal muscle.
Proper physical activity can provide sufficient nutrition for bones and muscles, promote muscle fiber thickening, strengthen muscle tissue, promote bone growth, thicken bone density, and improve bending, compression and bending resistance.
5. Adjust psychology to make people full of vigor and vitality.
Engaging in sports activities, especially those that interest you, can make people have a wonderful emotional experience, feel comfortable and full of energy. Because of the motivation of exercise, they can also enhance their self-esteem, self-confidence and pride, and add interest to life. Exercise can also regulate people's unhealthy psychology and bad emotions, such as eliminating depression and depression.
6. Improve the human body's adaptability to the external environment.
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Physical exercise can improve the human body's ability to cope with various complex and changeable environments. Because of regular exercise, the cerebral cortex has strong comprehensive analysis ability of various stimuli, keen sense, broad vision and strong judgment ability of space and time.
The interval and posture ability are enhanced, so the judgment is accurate and the response is sensitive. At the same time, regular exercise in cold and hot environments can improve the body's ability to regulate body temperature and enhance its adaptability to sudden changes in temperature.
7. Enhance human immunity.
Regular exercise can increase the number and activity of white blood cells, enhance the body's immunity and improve the body's resistance to diseases. It can keep the middle-aged and elderly people full of energy and vitality, delay the aging process and live a long and healthy life.
Significance of exercise health preservation
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Biologists have found that wild elephants can live to be 200 years old. Once captured and put into the zoo, even if their living conditions are much better than those in the wild, they can't live to be 80 years old. Rabbits can live 15 years on average, and have been kept in cages since childhood.
Rabbits who live a "superior" life have an average life span of only 4 to 5 years; The life span of wild boar is twice that of domestic pig. So why do wild animals live longer than domestic animals? An important point is that wild animals look for food and protect themselves.
In order to avoid the enemy and get rid of the bad weather, you must often run around and take good exercise. In this way, from generation to generation, your physique is getting better and better, and your life expectancy is naturally longer than that of livestock. Similarly, people are also like this.
People who often take part in physical exercise will live longer. This shows a truth: exercise is the basis of health and longevity. Its theoretical basis mainly includes the following points:
1. Move to cultivate shapes
Shou Shi Bao yuan
He said: "The way to keep healthy is to lie down after meals and sit still all day, which can coagulate qi and blood, but it will kill you for a long time." It can be seen that exercise can promote the smooth flow of qi and blood, enhance disease resistance and enhance vitality, so the famous physician Zhang emphasized.
"Blood circulation is the most important thing." The human body mainly exercises around the joints such as shoulder, waist, hip, knee and ankle, and each joint has several muscle groups. Regular exercise can not only eliminate fat, but also enhance muscle strength.
In addition, regular physical exercise can improve the height and other physiological functions of teenagers.
2. Exercise can enhance the function of the spleen and stomach.
Hua Tuo pointed out: "If you shake it, the grain qi will disappear and the blood circulation will prevent you from getting sick." This shows that exercise can strengthen the spleen and stomach and promote the digestion and distribution of diet. Only when the spleen and stomach are strong and the sources of qi and blood are sufficient can we live a long and healthy life.
3. Exercise can enhance the heart function.
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There is a cardiology research institute outside, and an experiment has been done about the influence of lack of exercise on healthy men aged 20-30. They divided the subjects into experimental group and control group, and stipulated that the subjects lie down for 20 days and nights.
You are not allowed to sit up, stand up or exercise in bed. The control group has been lying in bed for 20 consecutive days and nights, but it is allowed to exercise four times a day on the special equipment set on the bed. When the experiment was carried out for 3 ~ 5 days, the people in the experimental group
Chief complaints include back muscle pain, loss of appetite and constipation; After 20 days and nights, the muscles began to atrophy and the muscle strength decreased extremely. Many people get dizzy as soon as they get up from bed, their heart beats faster, their pulse is weak and their blood pressure is low.
Some of them are in a state of fainting, reaching a dangerous level. Compared with before the test, the cardiac function decreased by 70% on average. After getting up, even simple activities such as going upstairs can hardly be completed. But the situation in the control group is completely different. They are still
Maintain the working ability and functional level before the test. According to a survey of Harvard University 17000 graduates, regular active exercise can reduce the risk of heart attack by 35%.
4. Exercise can increase lung function.
For people who exercise regularly, the chest breathing difference is 9 ~ 16 cm, while for people who exercise rarely, the chest breathing difference is only 5 ~ 8 cm. The average person's vital capacity is
About 3500 ml, people who exercise regularly, because the lung elasticity is greatly increased, the respiratory muscle strength is also enhanced, and the vital capacity is about 1000 ml higher than that of ordinary people. In addition, exercise can deepen breathing and improve breathing efficiency.
People who exercise regularly can reduce it to 8 ~ 12 times per minute, while the average person is 12 ~ 16 times. Its advantage is that the respiratory muscles can have more rest time. Because of shallow breathing, most people only breathe about 300 ml at a time.
And athletes can reach 600 ml. In addition, regular exercise can enhance health function and adapt to climate change, thus helping to prevent respiratory diseases.
5. Exercise can improve renal function.
This is because exercise makes the metabolism vigorous, and most of the metabolic wastes are discharged from the kidneys, so that the renal function is greatly exercised. Traditional Chinese medicine believes that kidney governs bone, and many common diseases such as decalcification, hyperosteogeny and joint contracture in middle-aged and elderly people can also be prevented by regular exercise.
6. Exercise makes people happy.
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Physical exercise can promote cerebral blood circulation, improve the oxygen and nutrition supply of brain cells, delay the aging process of central nerve cells and improve their working efficiency. In particular, light exercise can relieve neuromuscular tension.
Relaxation and sedation have a good therapeutic effect on neurosis, emotional depression, insomnia and hypertension. As the American doctor said, "Exercise is the best tranquilizer in the world". In recent years, neuropsychologists
Experiments have proved that muscle tension is closely related to people's emotional state. Unpleasant emotions usually occur at the same time as the tension of skeletal muscles and visceral muscles, and physical exercise can relax muscles in a relaxed state.
Gradually relaxing helps to relieve muscle tension and reduce the occurrence of bad emotions.
First, the basic law of human life activities?
To exercise scientifically, we must first understand the development process of human body and the basic laws of life activities.
Man is the most complex organism in nature. With the development and progress of society, human beings gradually realize that labor has certain limitations on the development of the human body in labor practice, so physical education came into being, hoping to make the human body develop in an all-round way through physical exercise in order to achieve the purpose of enhancing physical fitness.
Judging from the characteristics of human body, human organism is a contradictory unity. For example, assimilation and alienation of substances, excitement and inhibition of nerves, contraction and expansion of muscles, resistance and thrust of blood, exhalation and inhalation, generation and emission of body heat, proliferation and death of cells, etc. , all show the law of the unity of opposites of the human body.
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Life must depend on protein, which constantly metabolizes with the outside world. Once metabolism stops, human life stops. Because of the assimilation of metabolism, organisms accumulate in the body.
Quality and energy, while alienation consumes living matter and energy in the body. Metabolic assimilation and alienation are interdependent and continuous, and exercise is conducive to promoting human metabolism. Therefore,
Life lies in rhythmic movement. That's the truth.
A person's life is a natural development process from weak to strong, from strong to old, and from old to dead. Therefore, now we learn and understand the basic laws of human life activities, which is to better promote the growth and development of the human body, enhance physical fitness and prolong life through physical exercise.
What effect does physical exercise have on people's development?
1. Physical exercise can make people develop their minds and think quickly?
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Important physiological activities are mainly carried out through reflection. Reflection can be divided into conditioned reflection and unconditioned reflection. Unconditional reflex is hereditary, and its center is in the lower part of cerebral cortex. Conditional reflex is learned and trained the day after tomorrow.
The center of advanced reflex activity is mainly in the cerebral cortex, and various technical movements and unpredictable tactical coordination in sports activities are constantly strengthening the cerebral cortex through receptors.
Stimulation produces stimulating effect, which makes the excitement and inhibition of cerebral cortex more in-depth and concentrated. For example, playing table tennis, at the moment of receiving the service, the analysis and synthesis process of the cerebral cortex is very complicated, such as
The posture, hitting position, sound, direction, radian, rotation and landing point of square serve appear one after another. All the stimuli are accepted by the corresponding receptors and introduced into the cerebral cortex, causing different cell activities in the cortex.
All these activities are connected into a whole through temporary neural connections, and the receiver gets a comprehensive concept of serving: whether it is a good ball or a bad ball, how the ball rotates, how the ball hits the past and so on.
For example, muscle contraction in competitive gymnastics has both dynamic and static components. It is necessary to establish a dynamic stereotype of alternating activities of excitement and inhibition between opposing muscle centers; It is necessary to make sure that they are the same nerve.
The dynamic shaping of the process needs to be arranged according to the combination of motor skills, and the strength and replacement of neural processes need to be carried out according to the prescribed rhythm. Therefore, the cerebral cortex and subcortical motor centers can be completely renewed by training.
Coordination, sometimes needs to strengthen or maintain the interaction inhibition of lower-level centers, and sometimes needs to be transformed. Therefore, physical exercise is an unconditional reflection of the body and may be combined with various external stimuli.
Establish the corresponding conditioned reflex, so as to make people's minds developed and quick-thinking, and achieve the effect of refreshing and strengthening the brain.
Second, promote blood circulation and improve heart function?
In sports activities,
Due to the enhancement of energy consumption and the increase of metabolites in the body, it is necessary to speed up blood circulation to meet the energy supply and metabolite excretion of various parts of the body in time. For example, in intense sports, the athletes' stroke output
From 100ml at rest to 180ml, blood can be transported to the whole body at a speed of up to 35000ml per minute, which promotes blood circulation, enhances the elasticity of blood vessel walls and also improves the high density in blood.
The amount of lipoprotein reduces and limits the accumulation of cholesterol on the blood vessel wall. Due to the acceleration of blood circulation and the surge of blood demand, the heart can adapt well in shape, function and function, such as heart movement.
Sexual hypertrophy makes the heart area more than the average person10%; The myocardium is developed and has strong contractility. The average person can only output 1 13ml of blood per stroke, while the output of excellent athletes can reach 200ml per stroke. The heart has a large capacity,
According to the test, the average person's mental reserve is about 765 ~ 785 ml, while the athlete's mental reserve can reach1015 ~1027 ml; Sinus heart rate is slow, the average person is about 70 ~ 80 beats/minute, and he often engages in physical exercise.
Exercisers do about 50 ~ 60 times/minute, and excellent athletes do 36 ~ 40 times/minute. At the same time, the regulating function of the heart is greatly improved, which is mainly manifested in the rapid mobilization of the cardiovascular system after the start of exercise.
Can adapt to the needs of sports; In the process of strenuous exercise, the maximum potential of cardiovascular system can be brought into play and the mental reserve can be fully mobilized. After the exercise, it can quickly return to a quiet level.
Third, improve respiratory function?
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Reproductive activities have a great influence on the human respiratory system. All activities in the body need energy, which comes from the oxidation of nutrients in the body. Carbon dioxide is discharged in time, fresh air is inhaled, and with the help of continuous breathing.
Exercise. Regular physical exercise can strengthen respiratory muscles and increase vital capacity, which can reach more than 80 ~ 100 L per minute, and long-distance runners180 ~ 200 l; Increased lung capacity, the average person is
3000~3500ml, 2500~3000ml for women, 4000 ~ 5000ml for exercisers; The utilization rate of oxygen is improved, for example, the utilization rate of normal people is 25% when they are quiet, and it is more intense when running.
When moving, it can reach 65%, which is 2? Six times. During strenuous exercise, the blood flow of the foot increases by 3 times, and the oxygen utilization rate also increases by more than 3 times. Therefore, the partial pressure of oxygen between capillaries and cells increases more, while oxygen
The supply rate is more than 9 times higher than that in quiet time, and the oxygen utilization rate can be close to100%. When quiet, the number of breaths per minute decreases, the average person is about 18 times, while those who exercise well are only about 12 times. All these have fully proved.
Physical exercise can effectively improve the aerobic working ability of human body and fully improve the function of respiratory system.
Fourth, promote strong bones and muscles?
Physical exercise can promote the growth and development of the body.
Improve the function of motor organs, make tubular bone thicker, bone density thicker, trabecular bone arranged densely, bone nodules enlarged, etc. People who insist on participating in sports activities can increase their bone density 1? 5 ~ 8 mm. All these changes
They are endowed with the characteristics of firm and dense bones and strong compression resistance. During physical exercise, due to the strengthening of muscle work and the increase of blood work, the original muscle fibers are thickened and the muscle blocks are enlarged. Through exercise, the arm circumference and leg circumference are increased, among men.
Growth of more than 4cm, women can increase by 0? Above 6cm, muscle weight can account for more than 50% of body weight, while people who don't exercise only account for 35% ~ 40%. Therefore, physical exercise can make muscles stronger.
Force, and has a high degree of excitement and flexibility.
First, make people feel comfortable and cheerful?
In real life, a person's body and spirit are inseparable. Mao Zedong wrote in Sports Research.
The article "Investigation" points out: "Sound body and sound feelings". Lenin once said, "A sound spirit resides in a sound body". These incisive expositions fully show that the body is strong, energetic and full of vitality.
People's mental outlook, thoughts, emotions and psychological state all have great influence and function. On the contrary, it will be as straightforward as the bad mood of "Anger hurts the liver, thinking hurts the spleen, cherishes the lungs, and fears hurting the kidney" in China's ancient medical book Neijing.
And then endanger human health.
Judging from the connotation of physical exercise, it can not only develop the body, enhance physical fitness and prolong life, but also be a noble cultural and recreational activity. It can not only meet people's spiritual needs, but also give people a kind of fun and enjoyment in spirit, so it has the function of tempering will and regulating feelings.
Physical exercise is mostly outdoor exercise, so it can make people throw themselves into the embrace of nature. Exercise in the sunny and fresh air environment and fully enjoy the endless fun that nature has given people. All this makes people feel comfortable and happy.
In a word, physical exercise plays a great role in people's development, but only by insisting on scientific exercise according to the law of human growth and development can we achieve the above goals.
Chapter IV Constitution and Health?
What are the concepts of physique and health?
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Students need physical education, because it can enhance their physical fitness, enrich their lives, and is conducive to the healthy development of their body and mind. To achieve the goal of health education, we must first fully understand the concept, evaluation index and
Various factors affecting physique and health, etc. Only in this way can we make a scientific and reasonable evaluation index system of physical health and make rational use of the influence of various factors to achieve the purpose of strengthening physical fitness and promoting health.
First, the concept of physique?
Constitution refers to the quality of the human body. It is a comprehensive, developing and relatively stable feature of human body's morphological structure, physiological function, physical quality, adaptability and psychological factors on the basis of congenital inheritance and acquired.
Physical fitness is the material basis of human life activities, work ability and sports ability. August 2008 1982 The physical category defined by the Physical Research Association of the Chinese Sports Science Association mainly includes the following aspects:
(1) The developed level of body shape and structure, that is, physique, body shape, posture, nutritional status and body composition.
(2) Physiological function level, that is, the metabolic level of the body and the efficiency of various organs and systems. Such as pulse, blood pressure, vital capacity and other indicators reflecting the level of cardiopulmonary function.
(3) The development level of physical fitness and athletic ability, that is, physical fitness such as speed, strength, endurance, agility and flexibility, and basic physical activities such as walking, running, jumping, throwing, climbing and climbing.
(4) the level of psychological development, that is, people's perception, intelligence, personality, will, etc.
(5) adaptability. That is, adaptability to environmental conditions, emergency response ability and resistance to diseases.
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Quality is the material basis of human life activities and labor ability. In the process of its formation, development and extinction, it has obvious stages, showing various stages from the best functional state to serious diseases and dysfunction.
Quality level. In short, physique refers to the comprehensive concept of mental state, physical development, health level and physical quality, as well as the ability to adapt to various complex natural environments. Therefore, a person with good constitution should show it.
Now I am full of energy, full of vigor, high morale, full of energy, healthy body, strong bones and muscles, strong resistance and adaptability to diseases and various natural environments, and can maintain high efficiency in work and work.
Be competent under difficult conditions.
Whether a person's physique is good or bad has both congenital factors and acquired factors, and acquired factors play a decisive role. Therefore, when measuring and evaluating the actual level of physical fitness, we must pay attention to the comprehensive characteristics and multi-index of physical fitness.
Second, the concept of health?
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Generally speaking, the understanding of health is that there is no disease. In fact, this understanding of health is very incomplete. Today's scientific definition of health refers to the dynamic balance between the body and the natural environment and social environment, which is a kind of body.
A perfect state of body, mind and society. The United Nations World Health Organization clearly stated in 1948: "The so-called health does not simply mean that the body is not sick or weak, but that the body, spirit and society are inseparable.
All aspects are included, that is, a perfect state. "1In the Almaty Declaration issued by the World Primary Health Care Conference in September, 1978, the description of health reiterated:" Health is not just a disease.
The disappearance of illness and weakness is a perfect state of physical and mental health and social happiness.
Section 2 Evaluation of Physical Fitness and Health?
First, the evaluation index of physical fitness?
There are many contents and methods of physical fitness test. According to the reality of college students in China, the following aspects are mainly tested:
1. somatotype development index:?
There are three basic indexes reflecting the development of body shape: height, weight and chest circumference. Through the test of these three indicators, we can reflect the development of bones and muscles, as well as nutrition and respiratory function.
2. Physiological function indicators:?
Physiological function refers to the functional state of human organs and systems, which mainly reflects the growth and functional development level of cardiovascular system and respiratory system through pulse, blood pressure and vital capacity.
3. Physical fitness and athletic ability indicators?
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Previously, when measuring physical fitness and athletic ability, college students in China mainly chose 60m running, which represents speed quality and fast running ability, and standing long jump, which represents coordination quality and jumping ability of lower limbs, shoulders and waist and abdomen.
Pull-ups or arm-bending overhangs of upper limb strength and climbing ability represent one-minute quick sit-ups of girls' waist and abdominal muscles strength and endurance, and represent the endurance of boys 1000m running and girls' reflection of human cardiopulmonary function.
800-meter running, 400-meter running or 50-meter × 3 running back and forth, as well as a standing three-dimensional forward bend representing flexibility.
4. Psychological indicators:?
It mainly includes reaction ability, perception ability, attention and cognitive ability.
Second, the evaluation index of health:?
To formulate a general health index, we should consider the differences of different ages, sexes, regions and nationalities. Generally speaking, human health index consists of three factors: physical health, mental health and social health.
1. Good health:?
There are the following aspects to measure health:
(1) No disease, no treatment required; ?
(2) Normal physical development; ?
(3) Good pace of life, good appetite and good sleep; ?
(4) Good posture, good complexion and good spirit; ?
(5) Being able to carry out daily activities well and quickly eliminate fatigue. 2. Mental health?
This includes that a person's behavior thought is consistent with his basic values, his life is full and meaningful, he yearns for beauty and goodness, he can perform various functions and tasks energetically, he can find and enjoy fun from it, feel his own value and make his life more meaningful.