In study, work and life, everyone must be familiar with papers. Thesis is a comprehensive style, through which you can directly see a person's comprehensive ability and professional foundation. You always have no way to write a paper? The following is my paper on uncomfortable physiological reactions and countermeasures in middle and long distance running training, for reference only. Let's have a look.
Abstract: Middle-long distance running training, as a training method with heavy load and high physical fitness, often leads to physical discomfort in physical education and sports training. Only by correctly understanding the physiological reaction of body function can athletes take correct protective measures, prevent in advance and reduce injuries. Therefore, this paper will discuss the reaction of physical function in middle and long distance running training and the corresponding countermeasures to slow down the symptoms.
Keywords: middle and long distance running; Physical function; Physiological reaction; Dealing with countermeasures;
I. Introduction
Middle and long-distance running is one of the basic contents of physical education teaching and training, and it is a training project that needs to comprehensively consider the speed and endurance of athletes. On the one hand, its excellent performance depends on the innate quality of athletes, and a healthy body is a necessary condition for an athlete to succeed. On the other hand, training the day after tomorrow is also an important means to improve their sports performance. In training, in order to achieve better results, high-intensity and high-load training methods are often adopted, and athletes will inevitably have some physical discomfort in the training process. If these physiological phenomena are not dealt with in time, the physical quality of athletes may decline, and even lead to injuries and affect the level of sports. In traditional middle and long-distance running training, coaches pay more attention to the intensity of training and athletes' exercise load, and think that the training task is the first, thus ignoring the protection and psychological counseling for athletes. For athletes, although long-distance running training is of great help to improve their physical function, in the actual teaching process, athletes will always have emotions such as escape and fear of difficulties. Therefore, in the teaching of middle and long distance running, coaches should master the athletes' psychological state, physical function and physiological reaction, and give professional advice in a targeted way, which not only helps coaches to take corresponding measures to protect athletes, help athletes improve their performance, but also helps to cultivate their good quality of facing difficulties and working hard.
Second, the adverse physiological reactions that are easy to occur during the training of middle and long distance running.
(A) "Pole"
The time node of the "pole" of middle and long distance running is closely related to the athlete's physical condition and sports level. Generally speaking, players with good physical condition and high sports level may not necessarily have "poles", or appear late and last for a short time. Players with poor physical condition and low sports level appear "pole" early and last for a long time. When the activities of athletes' internal organs can't meet the needs of muscle activities, resulting in insufficient oxygen supply in the body, a large number of substances such as lactic acid are accumulated, which will cause the disorder of respiratory and circulatory systems, thus stimulating the cerebral cortex, inhibiting the central nervous system, and making people's movements slow and weak, and their coordination declines. This is the formation of "poles". The appearance of "pole" is often accompanied by the following symptoms: high blood pressure, shortness of breath, weakness of limbs, palpitation and dizziness. This is a normal physiological reaction that muscle activity and visceral activity are temporarily uncoordinated.
(2) Chest pain and stabbing pain under ribs
Chest pain and stabbing pain under ribs are common in middle and long distance running training. This phenomenon is due to the irregular breathing method during training, which makes the muscles of the chest and lungs contract due to excessive tension and fatigue, stimulates the corresponding nerve receptors, and thus causes swelling pain on both sides of the chest and under the ribs. At the same time, it may also be due to insufficient warm-up activities, so the body appears uncomfortable symptoms under high-intensity load. In addition, this phenomenon may be related to weather factors. If the climate is too dry or too cold, athletes may also have chest pain and tingling under the ribs.
③ Muscle ache
Muscle soreness is a common phenomenon for beginners, and it can also be called "crossing the muscle barrier". Due to the strenuous exercise for a long time, the exerciser's load is too large, which leads to the gradual disharmony of the oxygen supply system, so that the lactic acid content in the muscle is too high, which increases the osmotic pressure of the muscle, thus increasing the water content in the muscle, leading to muscle stiffness and weakness, and decreasing the elasticity. However, water further penetrates into muscle fibers, causing muscle expansion and nerve compression stimulation, thus causing muscle soreness.
(d) Abdominal pain during exercise.
Abdominal pain is generally divided into functional and organic, and usually has symptoms such as gastrointestinal spasm, liver and spleen blood stasis, rectus abdominis spasm and so on.
1, gastrointestinal spasm
The occurrence of gastrointestinal spasm in exercise is mostly related to diet, which is manifested in the following aspects: eating too much before the game or too close to the game time, eating or drinking incorrect food (cold drinks and some indigestible food). The pain caused by improper diet is mostly dull pain, swelling pain and even colic. In addition, training on an empty stomach or inhaling a lot of cold air may also cause gastrointestinal spasm.
2. Pain in liver and spleen area
The pain of liver and spleen in the early stage of exercise is mainly caused by lack of warm-up activities in the early stage and excessive exercise at the beginning. When the visceral function has not been improved to an appropriate level, the intensity of exercise increases, leading to liver and spleen congestion, causing pain or swelling. In addition, during strenuous exercise, the breathing method is incorrect and the frequency is too fast, which makes the respiratory muscles tired and also causes liver and spleen pain. At the same time, because of respiratory muscle fatigue and spasm, it reduces the lubricating effect on the liver and also causes pain.
3, rectus abdominis spasm
Rectus abdominis spasm mostly occurs after exercise, with obvious characteristics and occurs on the body surface. Touch it and you'll know the details. This phenomenon is mainly caused by excessive sweating during exercise, which leads to insufficient salt in the body and imbalance of water and salt metabolism.
(5) Fatigue periostitis
Fatigue periostitis mainly occurs in fibula, phalanx, tibia, ulna and radius. This phenomenon is due to improper exercise methods, too intensive running and jumping training, overload exercise, such as too frequent backward pedaling, striding and leg lifting exercise for a period of time, or because the ground is too hard, the running and jumping posture is incorrect, and the feet touch the ground irregularly, so that the calf muscles overstretch the periosteum at the attachment point of the tibia and fibula, which leads to fatigue accumulation. This phenomenon is easy to happen to people who have just participated in training or whose training intensity has soared.
Third, the corresponding measures taken for uncomfortable physiological reactions
(A) adjust the breathing rhythm
Facing the adverse physiological reaction caused by "pole", the coach should not only constantly inspire the morale of the players, but also pay attention to reminding the players to adjust the rhythm of breathing and running, deliberately raise their heads and deepen their breathing, so that the lungs can inhale more oxygen and expel more carbon dioxide, and reduce the stimulation of metabolites to the athletes' respiratory center and blood circulation system, thus overcoming the "pole" and reducing discomfort. With the improvement of exercise level, the appearance time of "pole" will be delayed, the duration will be shortened and the physiological response will gradually weaken. If you add a little sugar before exercise, you can also reduce dizziness and nausea. At a school sports meeting, a male student took part in the 3000-meter race. After running for eight minutes, he felt chest tightness, difficulty breathing and pale lips, and wanted to give up the race. At this time, the class teacher asked him to adjust his breathing and slow down appropriately, and then accelerate when the discomfort eased. Finally, we achieved good results. This case shows that poles can be overcome. As long as the method is proper, after persistence, running will become easier and easier, which is conducive to improving endurance.
(2) Avoid training in bad weather conditions.
If there is chest pain and stabbing pain under ribs during exercise, you should slow down and increase the depth of breathing, that is, do more abdominal breathing to relax the breathing muscles and press them on the painful parts, which will gradually ease. The appearance of this phenomenon may also be related to the environmental climate, such as too cold or bad weather, foggy training and so on. The coach should find out the root cause and guide the players to solve the problem. For example, when training in cold days, use nasal breathing to reduce the stimulation of cold air to lungs and organs, drink less drinks before training in dry days, pay attention to the interval of training, and try to avoid intensive training in foggy or dusty days.
(C) reasonable arrangements for the amount of exercise
In order to prevent and relieve muscle soreness, athletes should reasonably arrange the amount of exercise and train step by step from small to large. In addition, we should pay attention to relaxation before exercise, especially to relax the lower limbs. At the same time, massage is also beneficial to improve local blood circulation. Players can rub and massage each other to relax. Coupled with hot compress, it can help to eliminate metabolites such as lactic acid in muscles, thus alleviating athletes' muscle stiffness, pain and discomfort.
(4) Avoid overeating or drinking too much water before exercise.
When abdominal pain occurs during exercise, you should slow down and take a deep breath, adjust the coordination between breathing and exercise, and press the painful part at the same time. Generally speaking, it can relieve the pain. If the pain is still getting worse, stop exercising immediately. In order to avoid abdominal pain during exercise, overeating or drinking too much water should be avoided before exercise. At the beginning, don't exercise too hard, and then increase the intensity when the function of internal organs is improved to a corresponding level. Winter training should pay attention to breathing through the nasal cavity to reduce the stimulation of cold air on the gastrointestinal tract. Drinking a glass of salt water before training in summer can reduce the disorder of salt metabolism caused by excessive sweating and alleviate or avoid the occurrence of abdominal pain during exercise.
(5) Pay attention to the selection of training venues.
In sports training, if the knee joint, ankle joint or calf is sore and swollen, the training plan should be adjusted in time, and the texture of the sports ground should be selected, especially in winter, players should not be allowed to do some quality exercises such as "running backwards, jumping up and jumping up" on the hard concrete floor. The training ground is not standardized, and the players' feet and ground are not adequately buffered during sports, which is easy to cause sports injuries. After practice, insist on hot water washing, massage pain points and cooperate with medical treatment. Raise the calf at rest to promote blood return. When it is serious, stop training for a few days, and the symptoms will be alleviated. If you persist for a week or two, the symptoms will disappear.
(6) Correct running skills
When running, keep your head and shoulders stable, look straight ahead, keep your chin slightly low, and don't bow your head. Hands clenched slightly, arms bent at right angles, swinging back and forth naturally. Pay attention to the amplitude when swinging, and don't stretch your elbows forward or your hands back. At the same time, when running on the ground, we should pay attention to let the toes touch the ground first, and then gradually transition to the whole sole, so as to protect the athletes' ankles and knees and prevent periostitis. When running, you should pay attention to the way of exerting your strength, learn to drive your calves with your thighs, and your knees should face your toes. Relax your feet and don't tighten your toes. When the feet are raised to about 10 cm from the ground, they can be put down. When landing, you should pay attention to the forefoot not to exert too much force, so as not to cause muscle development in your legs. At the same time, it is best for athletes to hold their heads high when running, which is conducive to improving the respiratory and circulatory system. When running, you usually breathe through your nose and suction nozzle, and when you are tired, you use your mouth and suction nozzle.
In short, in the face of various physiological reactions in middle and long distance running training, coaches should strengthen psychological counseling for athletes, reduce their fear and minimize the impact of psychological reactions on sports training. Coaches should also often explain the biological basis of various physiological reaction phenomena to players and deal with different problems scientifically. Athletes should do more warm-up activities before exercise so that their bodies can adapt to the training intensity first. Athletes should adhere to the principle of gradual progress, coordinate correct breathing methods and movements during training, correct mistakes in time, do a good job of relaxation after training, and recover fatigue as soon as possible. First of all, athletes' fatigue can be alleviated by using legal drugs. Secondly, you can relax your muscles through hydrotherapy, such as sauna and steam bath, which can accelerate your metabolism and relieve muscle soreness. Furthermore, some physical stimulation can also be used to promote internal circulation and reduce athletes' fatigue. Finally, coaches can also use relevant measures to help athletes recover from sports injuries quickly.
Four. conclusion
Scientific training of middle and long distance running should correctly understand the physiological reaction of body function in training. Based on the author's years of physical education teaching experience, this paper expounds in detail the physiological reaction and countermeasures of physical function in middle and long distance running training, so that athletes can better understand their physical function and reduce the occurrence of injuries, thus achieving excellent results. At the same time, it can also provide scientific basis for coaches to improve the effectiveness of training.
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