Abstract: As an integral part of education, physical education emphasizes strengthening students' physique and promoting health. Health is a state of perfect body and mind, with good adaptability, not just a state without disease. "The correct meaning includes good health; Mental health; Good social adaptability. In the practice of physical education in colleges and universities, we find that physical exercise can promote students' brain fatigue and improve their body shape.
Key words: healthy physical exercise, health care.
First, the preface "Life lies in sports" is a well-known wisdom. For each of us, life is precious and fragile. Life is short as a flash. Cherishing life is naturally inseparable from exercise. Life lies in exercise, which can bring great vitality. Nevertheless, with the continuous improvement of people's living standards and economic income, modern people are rarely willing or difficult to take time out for exercise. This is especially true for contemporary college students. Freshmen just woke up from the nightmare of the college entrance examination, so they spent most of their time playing games and sitting in front of the computer typing all day. Sophomore students are busy taking such and such exams. They are busy studying every day and have no time to exercise. Junior is busy looking for a job, rushing about for his future, and will not take time out to exercise. So we have to rely on the physical education class arranged by the school for our weekly exercise.
Second, the evaluation of health 1, physique: refers to the quality of human organisms, which is relatively stable in morphological and physiological changes caused by heredity and variation. The concepts of constitution and health are not exactly the same, and healthy people have different constitutions. The strength of physique should be comprehensively evaluated from the aspects of shape, function, physical quality, environment, climate adaptability and disease resistance. Comprehensive evaluation of physique: ① the development of body shape and structure. ② Physiological and biochemical function level: namely, the metabolic level of the body and the working efficiency of various organs and systems. ③ Development level of physical fitness and athletic ability: physical athletic qualities such as strength, speed, endurance, agility and flexibility, and basic physical activities such as walking, running, jumping, throwing, climbing and climbing. ④ Psychological development level: namely, the adaptability of human perception, intelligence, personality and will to external stimuli. ⑤ Adaptability: namely, adaptability, stress and disease resistance to the external environment. The main factors affecting physical fitness are heredity, environment, physical exercise and psychological factors. Purposeful scientific exercise is the most active means to enhance physical fitness. 2. Contents and indicators of physical fitness measurement: Introduce several relatively simple and practical indicators. ? Body shape, height, weight, chest circumference, sebum. ? Functional indicators: heart rate, blood pressure, vital capacity and cardiac function index. ? Physical quality: strength, explosiveness, coordination, agility and endurance. ? Sports index: running ability, 50M, 100M. ? The ability of jumping, high jumping and long jumping. 3. Physical strength: it is the function of physical exercise, which refers to the physical ability required for exercise or labor. Scholars have different views on the concept of physical strength and have different names. Japanese scholars divide physical strength into action physical strength and defensive physical strength, including physical quality and resistance to threats to life and health, which is similar to the concept of physical strength of China scholars. Physical age assessment method: everyone has a calendar age, but the actual physical condition is very different. Only "physiological age" can reflect a person's actual physical condition. Physical strength = existing energy of muscle+(total amount of external work done/external action speed) * The available amount of body energy conversion speed is different from the external energy work speed, so the existing energy can be improved through acquired training. The speed at which the human body converts energy.
3. Physical exercise contributes to health. Health comes from persistent exercise. Even the infirm can live long, and the survivors of "narrow escape" can live for decades! What's the secret of coming back to life? Learn from the suffering of illness and make up your mind to change the unhealthy lifestyle that you have developed for many years, especially taking physical exercise as a protective method, which can not only overcome persistent illness, but also live a long and safe life. Life lies in its own rhythmic movement. Everyone needs sports suitable for their age. Nutrition and physical exercise are indispensable to the development of babies and the energy of young adults. (1) The influence of physical exercise on the nervous system The brain is the main organ of the nervous system, and the cerebral cortex is the master of people's mental activities. Its functional state plays a decisive role in the physiological and pathological processes of human organs. For example, long-term evil stimulation of the central nervous system will make the excitement and inhibition out of balance and induce heart disease, hypertension, cancer and so on. The external factors that have the greatest influence on people's emotions in modern life are the tense pace of life, fierce competition, complex interpersonal relationships and sudden disasters. Often in a state of sadness, terror, depression, regret, disgust or anorexia, depression and other mental states. Excessive concentration of adrenocortical hormone in blood will produce a series of side effects, destroy the body's own immune system and lead to illness. Our ancestors summed up the experience of "Anger hurts the liver, grieves the lungs, fears the kidney and hurts the spleen". 1. Regular physical exercise can improve and improve the response ability of the nervous system, make it think quickly, and adjust body movements more accurately and harmoniously. 2. Regular physical exercise can effectively eliminate the fatigue of brain cells and improve the efficiency of study and work. The nervous system is composed of nerve cells, and its activity is realized by the constant transformation and balance between the excitation and supination of nerve cells. Proper physical exercise can also regulate the central nervous system, which is of great help to sleep. (2) The effect of physical exercise on the circulatory system Regular physical exercise can promote the development of human cardiovascular system structure and enhance physical function, thus improving the efficiency of study and work. For people who insist on exercising, the improvement of cardiovascular system is manifested in the following aspects: 1. Exercise makes the heart bigger. 2. Exercise makes the heart beat more slowly and forcefully. 3. Exercise can increase the cardiac output per stroke. 3. The effect of physical exercise on respiratory system. The lung is the main organ of the respiratory system, and its function is to supply oxygen and expel carbon dioxide. It is a place for gas exchange inside and outside the human body. The gas exchange capacity of the lungs is expressed by vital capacity (the maximum volume of each inhalation). Through exercise, people can increase vital capacity, lung ventilation and strengthen breathing intensity. The average person's lung ventilation can be increased to 60 liters/minute, while the exercise person can reach more than 65,438+000 liters/minute. Only when you exercise will your lung capacity increase. People who exercise regularly have greater lung capacity. In the 1990s, the World Health Organization reported: "Due to environmental pollution and smoking habits, the mortality rate of diseases such as lung infection has risen to the ninth place, which must be taken seriously. Regular physical exercise can improve the motor function of respiratory system. (4) The influence of physical exercise on the sports system The human body consists of more than 600 voluntary muscles, accounting for 40% of the total weight. Muscles maintain bones and support the body to cooperate with sports. Actively participating in physical exercise can promote the better growth and development of bones and make exercisers muscular. Engaged in sports during the growth and development period, the bone structure has changed obviously, the spine has become thicker, the bone density has become thicker, and the joints have become stronger and stronger; Exercise can effectively increase the width of chest corridor and the thickness of articular cartilage; The nutritional hypertrophy of connective tissue and intercellular substance increases the volume of muscles, legs and ligaments, which can further enhance the compressive and tensile strength of sports system; Through systematic exercise, muscle fibers become thicker and muscle blocks increase.
To sum up, any human movement depends on the leading conduction of the nervous system and respiratory system, the coordinated operation of the motor system (bones and muscles), the round-trip transportation of the circulatory system, and all sports activities with the cooperation of other systems, which will lead to the improvement of the functions of various organ systems. A doctor of medicine in the former Soviet Union put forward a famous formula for keeping in good health: longevity formula = (emotional stability+regular exercise+reasonable diet)/laziness+alcohol+cigarettes. The key is how you master yourself. However, exercise is also dangerous: such as sports diseases, overtraining, arrhythmia, myocardial infarction, even sudden death, exercise-induced hypertension, hematuria, exercise anemia, dizziness, menstrual disorders and so on. Trauma caused by sports: muscle strain, fracture and dislocation, which further puts forward the necessity of scientific sports. Fourth, the scientific method of physical exercise life lies in exercise. Sports should pay attention to science, follow the inherent laws of sports and follow certain principles, so as to achieve the purpose of fitness exercise and achieve the best results. The principle of physical exercise is a reflection of the basic laws of physical exercise, and it is also a principle that participants should follow when arranging exercise plans, choosing exercise contents and using exercise methods. Therefore, in sports, we should pay attention to the following principles.
1. Physical exercise based on the principle of consciousness is an amateur and voluntary activity, which needs to overcome inertia, apply sports science knowledge and persevere. It is different from the general physical activities in people's labor and daily life, and more different from the natural instinctive actions of animals. People's physical exercise is a purposeful and conscious physical activity process. Therefore, we must give play to our conscious subjective initiative. We must turn "I want you to practice" into a long-term practice of "I want to practice".
2. The principle of comprehensiveness means that physical exercise must pursue the all-round and harmonious development of body and mind, so that physical form, function, physical quality and psychological quality can develop in an all-round and harmonious way. Because the human body is a unified whole, the various organ systems, parts, physical and mental qualities and activities of the human body are interrelated, mutually promoted and mutually restricted. Exercise means that if we ignore the comprehensiveness, purpose and activity of the whole, it will inevitably lead to one-sided development of the body, resulting in the weakness of some parts, organ systems, physical and mental qualities and functions, which will not only affect the enhancement of physical fitness and the improvement of level, but also easily lead to injury accidents.
3. The principle of gradual progress The gradual progress of physical exercise refers to the gradual progress from small to large, from easy to difficult, from simple to complex when learning sports skills and arranging the amount of exercise. Many sports enthusiasts have a high interest and a large amount of activities when they start physical exercise, but after a few days, they lose their enthusiasm for exercise and will have various adverse reactions. Therefore, physical exercise should be carried out purposefully, planned and step by step, and the exercise load should be gradually increased from small to large. The principle is improvement-adaptation-improvement-adaptation.
4. The principle of regularity is to insist on long-term, uninterrupted and persistent physical exercise and often participate in physical activities, so the effect of exercise is obvious and lasting, so physical exercise should be regular, and you can't fish for three days and clean yourself for two days. Although short-term exercise will also have a certain impact on physical function, once physical exercise is stopped, this good effect will soon disappear. One-off physical activity can improve human immune function and strengthen human disease resistance, but this effect disappears on the second and third day after physical exercise. Therefore, in order to maintain vigorous physical strength and energy, we must insist on taking part in physical exercise.
5. Safety principle: Pay attention to safety when engaging in any form of physical exercise. If the physical exercise arrangement is unreasonable and violates scientific laws, injury accidents may occur.
Fourth, the role of warm-up activities When people are in a relatively quiet state, if they do intense exercise without warm-up, they often feel uncomfortable: for example, the movements are uncoordinated, the strength and speed cannot be fully exerted, and so on. The function of warm-up activities is to artificially overcome the inertia of various functions (especially the function of autonomic nervous system) through muscle activities, thus shortening the time to enter the working state and making the body play a greater work efficiency when entering formal activities. After the warm-up activity, the body temperature rises, which can reduce the viscosity of muscles and ligaments (reduce resistance) and increase elasticity, and promote the joint capsule to secrete more synovial fluid, thus reducing joint friction and increasing joint flexibility. Various exercises of warm-up activities can develop physical qualities such as strength, speed, endurance, agility and flexibility, cultivate students' correct body posture, promote the normal development of various organs and the all-round development of the body, and enhance students' physique.
(Attachment: Ten Health Signs put forward by the World Health Organization: 1, full of energy, taking time to cope with work pressure and not feeling nervous. 2. Keep an optimistic and positive attitude. 3. Be good at rest and have a good sleep. 4. Strong adaptability. 5. Resist the common cold and infectious diseases. 6. Normal weight and symmetrical figure. 7. Bright eyes and keen reaction. 8, teeth clean, no cavity. 9, the hair is shiny, no dandruff. 10, muscles are elastic, and walking is easy and powerful. )