1. Eat a high-carbohydrate (high-sugar) diet (you can drink more brown sugar water) three days before the exam to increase glycogen reserves in the body, thus increasing physical fitness and anti-fatigue ability. Go to bed early a few days before the exam, sleep around 10, pay attention to rest, don't run around, and don't eat some spicy food to avoid intestinal discomfort and diarrhea. Also pay attention to prevent colds.

Just take one or two loaves of bread or steamed bread before 9: 30 in the morning on the day of the exam. Don't drink milk, it will make people excited; If it is after 9: 30, eat more, 70% full is almost enough, not too full; Eat less greasy things at noon in the afternoon exam, about 7-80% full; If it is four or five o'clock in the afternoon, you should still eat enough, but don't eat greasy food. Drink glucose 12 hour in advance, drink less water and go to the toilet less after drinking; Red Bull can drink 40 minutes in advance, or eat three tablets of vitamin C, or eat some chocolate appropriately, depending on personal preference. Chocolate should be eaten 1 hour in advance. If you want to drink water before the exam, drink a little, not full.

Second, the preparation activities for half an hour before the exam

1. Warm-up running: jogging 600- 1000m, slightly sweaty.

2. Bare-handed exercises: mainly movable joints, followed by neck, shoulder, waist, knee joint, ankle joint and wrist joint.

3. Ligament stretching: lunge, lateral leg press, standing posture and body flexion, sitting posture and body flexion.

4. Warm-up activities of test items: preview the exercises before each test and complete 70%-80% of the abilities. Such as solid ball, three-level leapfrog, standing jump, volleyball, basketball and so on.

Third, how to overcome negative psychology

It is normal and beneficial to be moderately nervous during the exam, but excessive tension will make the muscles tense and deform, which will affect the exertion. In physical education exams, students will know their grades immediately after each exam, but some students failed to perform their due grades in one exam, and they still can't get out of the shadow of failure or abnormal performance after one exam, which will affect the performance of the next exam. There are also some students who are too worried about the possible results after the exam before the exam, which will also have an adverse impact on the exam results. How to overcome these negative psychology?

Psychological suggestion can be used to imply "I am the best" and "I can do it" to establish a positive psychological orientation. You can also use the concentration method, close your eyes, take a deep breath, think about the action essentials of the exam items like watching a movie, eliminate interference, and take every exam with a good attitude. Let yourself play normally or better in the physical education entrance examination.

Four. Matters needing attention in major projects

1. Long jump: Students who take the long jump exam must make full warm-up preparations before the exam. Whether the warm-up is sufficient directly affects the test results. Adequate warm-up exercise can eliminate the stickiness between muscles, increase the explosive power and strength of muscles, help the human nervous system to enter the excited state quickly, and promote the stability and exertion of test results. Try to jump before the test starts. Don't jump or step on the line. When landing, if the center of gravity is unstable, you should fall forward or fall outside the side test area. Don't support the ground with your hands. Go straight ahead after the jump and walk out of the test center.

2. Solid ball: Before the solid ball test, all joints and muscles must be fully stretched and adjusted to the best condition. Think back to the technical action of the solid ball before the exam, throw more times before the exam, don't step on the line during the exam, and remember to exit the throwing area backwards after the throw. Be careful not to leave the ground before throwing, and the ball can not leave the ground until it is thrown out of the hind foot. Be careful not to step on the line and control the center of gravity.

Note: During jumping and strength test, everyone must take a towel to wipe the dust on the surface of test equipment such as sand and solid balls at the test center, which can increase friction, promote the stability and improvement of test scores, and also alleviate the influence of rainy weather on the test. This is very important.

3. Volleyball: Students who take the volleyball exam have to take the mat several times before the exam. Stand in the center of 3×3 meters during the exam, and cushion any ball during the first exam. Don't be afraid to save the ball if you step on the line and deduct points. You can count it yourself, but the referee said to stop. If the referee keeps repeating the count, it means that your height is not enough, and you should adjust your height immediately. Before the exam, arrange your peers in the same group and tell them in a calm voice the directions of "forward", "backward", "right" and "left".

4. Basketball: Before the basketball exam, you should do more close-range basketball practice and make several full-time layups. Pay attention to avoid the second dribbling, running with the ball, walking and other foul operations in the exam. When making up the basket, we should make full use of the favorable rules that we can make up the basket in any way, run back to the place where it is easiest to shoot, aim first and then shoot. Finally, dribble the ball quickly through the arc or its extension line, and don't catch the ball before it arrives.

5. Sit forward: Be sure to fully warm up before the exam and fully stretch all joints and muscles to make the whole body soft. And with the help of peers, you can fully practice sitting forward. During the exam, you can take a deep breath first, then push your fingers forward and slowly exhale all the gas in your abdomen, and raise your head so that your chest is as close to your legs as possible.

6. Running: The endurance test adopts a standing start, and the passwords are "in place" and "running". When you hear "in place", you must do a good job of starting. After hearing "run", you must run along the tangent direction of the curve and arc. Adjust the breathing rhythm. The first half is mainly oral and nasal breathing, and the second half is mainly oral breathing. Grasp the running rhythm, keep your eyes on the front, avoid raising your head and lowering your head, try to grab the road after starting, occupy a favorable position and grit your teeth. Run as close to the inside edge as possible, follow the curve and overtake after crossing the straight. Start the final sprint at the last 120 meters and stop after running 2 meters to avoid not crossing the finish line and affecting the performance of the students behind.

In the last few days, students should do light physical exercise according to their own situation, mainly practicing technical movements, and should not be too tired to avoid injury.

Finally, I wish the students excellent results in physical education in the senior high school entrance examination.