The best preventive measure in the treatment of all physical inactivity disorders is the right physical exercise which are best done outdoors. How to evaluate the value of exercise for humans.
Effects of exercise on muscle function
While doing physical exercise increased blood supply to workers muscle... More nutrients are brought to the muscles, and this explains increase in muscle volume in people who are systematically engaged in physical work. With an increase in mass, strength and efficiency also grow. With the right exercise you can achieve harmonious development of muscles, to develop a beautiful posture... Working muscles place increased demands on the internal organs (respiration, blood circulation, and others), which ensure the delivery of oxygen and nutrients. All these complex processes are coordinated by the central nervous system, its highest department - the cerebral cortex. From the working people, a powerful stream of nerve signals (impulses) is directed to the cerebral cortex, and it, in turn, sends signals to the internal organs along the nerve pathways - lungs, endocrine glands, liver, and they strengthen their work. In a person not adapted to physical labor, the regulation of functions internal organs in response to muscle work is not adjusted: the reaction of the cardiovascular, respiratory and other systems does not meet the requirements presented to them. It is worth such a person to quickly climb the stairs or run several tens of meters, as he notes in himself shortness of breath, increased heart rate... While in a trained person, this does not cause noticeable changes in well-being. It affects here.Exercise strengthens the body
Regular exercise strengthens the body... The nutrition of the lung tissue and heart is improved due to the expansion of the vessels that supply the lungs and heart with blood. Exercise has a great impact on nervous system ... Coordination (combination) of movements improves. Motor acts become precise, consistent, and many of them become automated. Complex movements are performed freely, involuntarily, no time is spent thinking about them. Is increasing agility, quickness of reaction and other valuable qualities associated with the improvement of nervous activity. Exercise helps to normalize work higher parts of the central nervous system... A skillfully selected set of exercises and games perfectly normalizes the activity of the brain, promotes its relaxation after intense mental or physical activity. Even such types of exercises as low-saturated with emotional moments as individual gymnastics, with systematic implementation, is accompanied by an increase in performance and an improvement in mood. Needless to say, skiing, ice skating, swimming, rowing, cycling, sports games that cause joyful experiences, distracting from restless thoughts and worries. Great importance have exercise complexes inRequirements for the results of studying the topic
As a result of studying the topic at the compulsory level, students should:
Name the parts of the musculoskeletal system (skeleton and muscles), the main sections of the skeleton and muscle groups;
Give examples of the adaptability of the human skeleton to work and upright posture;
To reveal the composition and properties of bones, the importance of the musculoskeletal system, the influence of physical labor and sports on its formation, the role of physical activity in maintaining health, measures to prevent postural disorders, the development of flat feet, to characterize the structure of bones, the types of their connection, muscle work;
Be able to provide the first first aid with bruises, sprains, joint dislocations, fractures;
At an advanced level, the student should be able to:
Explain how the activity of the musculoskeletal system is regulated, the effect of rhythm and load on the work of muscles, the reasons for their fatigue;
Prove the relationship between humans and mammals;
Establish the relationship between the structure of the parts of the skeleton and the functions they perform.
During the classes
The class is divided into six established options. Sixes are determined: 1st six - students sitting at the first tables, 2nd - at the second tables, etc. Each six gets its own set of questions that are distributed to all members of the group. Within 5 minutes, students answer the question received in writing, then, at the command of the teacher, they pass their question to another option, and they themselves receive a new one from another option (see the table for the question transfer plan). The exchange of questions is carried out only in their sixes. (For a clear transmission of questions, it is necessary that each student knows the exact number of the options). Working time for each question is 5 minutes. During the lesson, students must answer 5-6 questions.
How to use the table:
In the first transmission (see horizontal lines), students of option I pass their question to III, II → IV; III → V, etc. In the second gear of option I - to the second, II → IV, III → V, etc.
|
Transfer number Option number |
1 gear |
2nd gear |
3rd gear |
4th gear |
5th gear |
Questions for the test:
1. What is the structure of the bone tissue? What substances are included in the bone, and what do they mean?
2. What is the source of energy for muscle work? What is energy needed for when working with striated skeletal muscle tissue?
3. What are the causes of spinal curvature? What changes in the work of the body occur in this condition? How to prevent curvature of the spine?
4. What bones form the hip joint? Peculiarities hip joint person.
5. How to provide first aid for hip fractures and sprains?
6. What causes the growth of bones in length and thickness?
7. What departments and bones does the upper limb of a person consist of? What are the features of the skeleton of the human upper limb?
8. Why does regular muscle exercise promote muscle development?
9. What is the importance of the musculoskeletal system? Why are the skeleton and muscles combined into one organ system?
10. How does the joint work? Give examples of joints. How does the structure of the joint relate to the functions it performs?
11. How does the rhythm and the magnitude of the load affect the performance of muscles and their fatigue?
12. How to provide first aid for an open forearm fracture?
13. What is the structure and significance of the human spine?
14. Varieties of muscle tissue of the human body. Features of the structure of these tissues and their functions.
15. A footballer loses 1 kg of mass in 1.5 hours of play. Explain, as a result of which physiological processes in the muscles, the mass of a person is reduced.
16. How can you determine that a joint dislocation has occurred? How to provide first aid for dislocation? Justify your actions.
17. Why are most of the long bones in the skeleton tubular?
18. Justify the statement: "The type of bone connection depends on the functions they perform."
19. What is positive influence physical activity on muscles and skeleton?
20. How upright walking and labor activity on the structure of the human skeleton?
21. Explain why the flexor and extensor muscles do not interfere with each other when the arm moves, although they act oppositely?
22. Is there a suspicion of a spinal fracture? What to do? Justify your actions.
23. What is the structure of long tubular bones?
24. What are the causes of flat feet? How can flat feet be prevented?
25. How is striated skeletal muscle contracted?
26. Types of bones that make up the human skeleton (give examples of bones). The nature of the connection of bones in the skeleton (give examples).
27. What is the meaning and structure of the chest? What is the structure of the upper limb girdle?
28. What are the features of the structure and chemical composition bones give them strength, flexibility, elasticity and lightness?
29. What exercises - static or dynamic - are most necessary for the full development of muscles? Why?
30. Why should the splint be applied so that it covers the two joints closest to the damaged bone?
31. What are the first aid measures for sprains?
Exercise has many benefits, and today we are going to tell you about 25 of them. This is not only about the beneficial effect on the appearance, but also about life in general.
25. Playing sports increases life expectancy.
Studies show that an active lifestyle can increase life expectancy by up to 1.8 years.
24. Sports reduce the overall incidence of injuries.
The more a person plays sports, the less prone to injury they become, as they develop posture, balance and strength.
23. Sport reduces anxiety levels.
Exercise relieves feelings of anxiety in the same way it reduces stress and improves mood by promoting the production of endorphins.
22. Exercise can help you cope with depression.
Many studies show that regular exercise is beneficial for people who suffer from depression. Because the body releases endorphins during exercise, exercise can create positive feelings and help prevent depression.
21. Exercise increases self-esteem
Exercise helps build self-esteem by creating a positive body image that is healthier, fitter, and aesthetically pleasing.
20. Exercise improves mood.
According to research, regular exercise is effective remedy cheer up. When a person starts exercising, their heart rate increases and their brain secretes chemical substances that promote good mood and induce feelings of well-being and euphoria, while at the same time calming the frayed neurons in the brain that trigger bad moods.
19. Exercise Reduces Stress
Exercise and stress are directly related to each other. In almost any form, exercise can serve as a stress reliever, as it helps to increase the level of positive endorphins in the body.
18. Exercise improves motor ability in people who suffer from arthritis.
Health professionals recommend a specific exercise program for people who suffer from arthritis. This program includes exercises to relieve pain and stiffness caused by this disease. These exercises are also designed to reduce joint pain and improve joint flexibility.
17. Sports activities reduce the risk of obesity. 
One of the main factors that contribute to obesity is a sedentary lifestyle. When a person is lacking in physical activity, they tend to want to eat more, resulting in weight gain (and the fact that you are not burning extra calories does not help at all).
16. Exercise improves metabolism.
A faster metabolism helps burn fat and one of the safest ways to speed up your metabolism is to increase muscle mass. Muscle cells are eight times more metabolically active than fat cells, meaning muscle burns more calories than fat.
15. Exercise slows down sarcopenia
Regular exercise plays an important role in controlling the underlying processes of sarcopenia, which refers to a condition in which muscles gradually disappear as we age. Exercise is the primary treatment for this condition, especially strength training and resistance training, according to medical experts.
14. Sport improves musculoskeletal health.
Exercise helps to improve the musculoskeletal system as it allows the muscles to increase significantly in size and strength.
13. Exercise improves bone mineral density and reduces the risk of osteoporosis. 
Health professionals recommend daily exercise for people who suffer from osteoporosis. Exercising on a regular basis improves bone mineral density as it increases and maintains bone density. Exercise types that are ideal for osteoporosis patients include resistance training, flexibility exercises, and power training.
12. Sport makes you smarter
Research has shown that exercise is directly related to how smart you are. In fact, recent research in neuroscience suggests that exercise does more to stimulate thinking than thinking itself does, creating a brain that resists physical shrinkage and improves cognitive flexibility.
11. Exercise reduces the risk of colon cancer.
People who spend more time walking and participating in other physical activities are less likely to be diagnosed with colon cancer than those who do not. In addition, research shows that physically active people who develop colon cancer have a higher chance of survival because their levels of insulin and other hormones in the body are well regulated.
10. Exercise reduces the risk of breast cancer.
According to research, women who exercise on a regular basis are less at risk of developing breast cancer. Due to the fact that exercise helps in weight management, postmenopausal women who exercise on a regular basis are thinner and have more low levels estrogen, which is a major factor in the prevention of breast cancer.
9. Exercise reduces the risk of stroke.
An active lifestyle reduces the risk of stroke by as much as 80 percent as it improves blood vessel health.
8. Exercise improves high-density lipoprotein (good cholesterol) levels.
While exercising can help lower your cholesterol levels, it can also help raise your good cholesterol levels. HDL or high-density lipoprotein (HDL) removes excess cholesterol from the blood and delivers it to the liver, where it is broken down. The more a person plays sports, the higher their HDL levels become.
7. Exercise reduces general level cholesterol.
When a person is overweight, they tend to have higher levels of low-density lipoprotein in their blood, which is a type of cholesterol that is associated with heart disease. The more a person does physical exercise, the more he loses weight and gets rid of bad cholesterol.
6. Exercise improves blood triglyceride levels.
Regular aerobic exercise is effective way reducing the level of bad triglycerides in the blood, which is a major risk factor in the development of cardiovascular diseases. Plus, while strength training doesn't lower triglyceride levels on its own, it adds more muscle to your body. The extra muscle means your body will burn more calories, leading to weight loss, which in turn translates into lower triglyceride levels.
5. Exercise lowers blood pressure.
Exercise is one of the better ways lowering blood pressure. By jogging or going to the gym on a regular basis, a person strengthens his heart, and a strong heart pumps blood with less effort. The less effort the heart has to make to pump blood, the lower the blood pressure.
4. Exercise improves glucose metabolism.
When a person exercises, their hormonal levels shift and homeostasis is impaired. This disorder accelerates the metabolism of glucose (sugar) in the body, as well as other energy-bearing molecules. Thus, glucose can provide energy to various cells and tissues.
3. Exercise reduces the risk of diabetes.
According to the latest research, exercise reduces the risk of diabetes in women by 33 percent.
2. Exercise also helps control diabetes
Exercise also helps the body use insulin more efficiently.
1. Exercise helps improve cardiovascular health.
Research shows that physical activity is directly related to cardiovascular health and helps prevent cardiovascular diseases such as coronary artery disease (CHD).
Most people are aware of the need to exercise regularly. But do you know why this is so important? Not only can exercise help you shed a few pounds, there are many good reasons to include some exercise in your daily routine. To get motivated to practice, read this article.
Physical education has many benefits. It reduces depression and improves mood through the production of endorphins - hormones of happiness. No matter how badly you feel before exercising, you will certainly have a more optimistic outlook on life after doing them.
Exercise will help you sleep better. In fact, physical activity ensures that your body and mind are ready for sleep.
Another benefit is stress relief. Anxiety tends to decrease when you focus on exercise. In parallel with the production of endorphins, stress and anxiety will decrease.
Exercise improves focus and mental clarity. Studies have shown that those who exercise regularly are less likely to suffer from Alzheimer's disease or senile dementia.
They help to improve energy tone. It may seem unlikely, but the more you exercise, the more energy you will have. Feeling lethargic? Go outdoors.
The increase in strength and endurance is the result of regular exercise. Going about your own business will make you feel much lighter and will be able to do more and last longer.
Exercise increases muscle tone, making you look fit. The extra muscle will also help increase resting metabolism.
Getting in good shape can improve self-esteem and self-confidence. Once you start doing tonic exercises, you will look your best. Additional energy, stamina and endorphins will flow into other areas of life. You will feel more in control of yourself and your life.
Exercise can improve balance and coordination, as well as exercise the cardiovascular system and reduce the risk of stroke and heart attack. Aerobic activity will contribute to both better health and heart and lung function. The improved results will be reflected in a radiant complexion and improved oxygen supply to the tissues.
Regular exercise reduces the risk of developing diabetes mellitus 2nd type. Exercise increases bone strength, helping to prevent a painful condition known as calcium loss in bones. Regular exercise also improves immunity.
Getting down to business
Thirty minutes every day is perfect option... If 30 minutes is too long, try breaking them down into smaller intervals. Go for a walk at lunchtime, or use the stairs in the office building instead of the elevator. Use your car less, and make the effort to cycle or walk. All of this will be beneficial.
Beneficial exercise types include brisk walking, running, swimming and aqua aerobics, tennis, ice skating and rollerblading, skiing, gardening, dog walking, dancing, fitness, cycling, jumping rope, and playing with children.
Try to find the type of physical activity that works for you. If you enjoy it, you will want to keep exercising. If you don't like workouts, think of something else.
Once you've incorporated regular exercise into your daily routine, you'll quickly notice the difference when you skip a workout. Some of the most obvious symptoms that come back quickly are a decrease in energy and a feeling of inner anxiety.
Once you start exercising regularly, you will wonder how you got along without them in the past. Your body and health will reward you.
Exercise is good for both adults and children. Children's exercise equipment helps to develop the child, as well as trampolines for summer cottages and houses, which are sold by the site sport-strong.ru.
