1. Choose content and reasonable collocation?
(1) The extracurricular exercise content is combined with the learning content of physical education class, and the college students' sports qualification standard is combined with the national physical exercise standard. It is necessary to review and consolidate, improve skills, enhance physical fitness, and ensure that the two standards meet the standards. (2) Through various physical tests, know yourself, develop your strengths, make up for your shortcomings, and let your body develop in an all-round way. (3) Take an active part in sports competitions in schools, departments and classes, and cultivate the spirit of collectivism, solidarity and mutual assistance, cultivate sentiment and strive for the upper reaches. (4) When developing physical fitness, we should pay attention to the combination of speed and strength exercises; Combination of strength and endurance training; Strength exercise combining static and dynamic; Upper limb strength combined with lower limb strength exercise; The combination of strength exercises of large muscle groups and small muscle groups; The combination of developing quality and mastering technology and so on. Arrange a main exercise for each exercise, and then arrange 1 ~ 2 physical exercises.
2. Exercise frequency and schedule?
College students should strictly abide by the school life and study schedule system, and do a good job in physical education class. Make a good plan and actively participate in morning exercises and extracurricular activities. Generally, it is advisable to arrange a weekly exercise plan for one year or one semester to ensure daily exercise and achieve the effect of strengthening physical fitness. Note: (1) The morning exercise time should not be too long, usually around 30min. The intensity should be small, mainly aerobic exercise, with no fatigue as the degree. (2) Extracurricular activities can be a little longer, which can be arranged at 1 ~ 1.5 h and end half an hour before dinner. (3) If you need to exercise before going to bed, the amount of exercise should be small so as not to affect your sleep. It is best to combine cold water bath for exercise. (4) During the preparation for the final exam, we should still keep exercising, but the number, time and intensity of exercise can be reduced appropriately. (5) Before exercising, we should strictly follow the exercise principles and master the scientific exercise methods.
The above contents are all my knowledge. If there are any shortcomings or mistakes, please understand and point them out.