First, the basic principles of physical exercise

Physical education should be a practical activity that is effective and can be continuously improved; Physical exercise should be an effective and reasonable physical activity carried out by people. To make this kind of physical activity effective and reasonable, we must follow a certain basis, which is the so-called principle of physical exercise. Therefore, it can be said that the principle of physical exercise has no conceptual significance, it is only a theory with principled significance produced from physical exercise practice. This theory is multifaceted, and the following main points are briefly introduced.

(A) the change and enhancement of stimulation and adaptability

Physical exercise is actually a kind of sports stimulus to the body. Under the stimulation of exercise, it causes various reactions of the body, and with the increase of stimulation times and time, the increase of load and intensity, the adaptability of the human body changes and strengthens in terms of shape, function, quality and physical fitness. In principle, with this kind of stimulation, it is possible for the human body to produce these changes; Without this kind of stimulation, it is impossible for the human body to produce these changes.

(B) Exercise fatigue and fatigue recovery

The process of physical exercise is: exercise-fatigue-rest-recovery. Some people say that "without fatigue, there is no exercise", which has certain scientific truth. Only when you are tired during exercise can you recover your physical strength through rest, and then improve your body's tolerance to fatigue. For example, in long-distance running exercise, a person feels exhausted after running more than 1000 meters in the first period of time, but after a period of exercise, he can run two or three kilometers without feeling very tired. It can be seen that people's physical strength and various sports abilities can only be enhanced and improved through fatigue exercise generated by sports. Therefore, we should not be afraid of fatigue and worry that our physical strength will run out. We should understand that this phenomenon is called "excessive recovery" in exercise physiology. The so-called excessive recovery means that the human body is tired through a certain amount and intensity of exercise stimulation, and after rest, the body's metabolic ability and physical condition can be restored to a higher level than before exercise. People's various sports qualities and physical fitness are improved in the repeated appearance and repetition of this "excessive recovery". In physical exercise, we should exercise consciously to enhance the effect of exercise.

(3) Energy consumption and nutritional supplement

Exercise is bound to consume more energy substances in the body. Therefore, we must pay attention to the supplement of nutrients after exercise. Only in this way can the body's functional metabolism be gradually improved to a new level. This can not only strengthen the human body's absorption and utilization of nutrients, but also ensure the physical fitness.

(D) use into the waste back

People's various sports abilities, physiological functions of human tissues, organs and systems all follow the natural law of "putting things into use and discarding them". Take the "forward roll" action in our physical education textbooks for colleges, middle schools and primary schools. In fact, it is an easy action for children who can't walk in bed. However, in the physical education class of the university, some students can't do this simple movement, while some students can quickly learn head handspring, forehand handspring and even more complicated movements. This can't help but surprise us to see that people's various existing sports abilities can gradually fade away without using or exercising; And these abilities can be surprisingly improved and developed in regular exercise. This is the most basic reason why swimmers' vital capacity is much larger than that of ordinary people, ball players' reaction is much faster than that of ordinary people, and gymnasts can make amazing and difficult new moves. People often say: "Life lies in exercise", which is quite philosophical and scientific.

Second, the basic principles of physical exercise

The principle of physical exercise is mainly the reflection of the objective law of physical exercise, and it is the basic principle that physical practitioners must follow when engaging in physical exercise practice and achieving ideal results. In the process of physical exercise, as long as we correctly understand and apply the principles of physical exercise, we can get the best effect of physical exercise.

(A) the principle of consciousness

The principle of self-consciousness is that physical exercisers should have a clear exercise purpose, have the ideological understanding that "there is nothing better than physical exercise", and consciously and actively carry out physical exercise. Comrade Mao Zedong pointed out in the article "Research on Physical Education": "To make physical education effective, it is necessary to motivate its subjectivity and promote its consciousness of physical education". In other words, if you want to receive the expected effect of physical exercise, you must take a proactive attitude and consciously insist on exercising.

To implement the principle of consciousness, we should pay attention to the following points:

1, to exercise consciously, you must first make clear the purpose of exercise. Schools are places to train talents. Students should adhere to the "Four Cardinal Principles" and the educational policy of all-round development of morality, intelligence and physique, and train themselves into people with ideals, morality, culture and discipline, so as to make more contributions to the four modernizations and the progress of mankind in the future. Only by setting up this lofty goal can a person make physical exercise have more long-term motivation and consciousness. In addition, participating in physical exercise is more with direct purpose and motivation. For example, in order to enrich cultural life, adjust mood, enliven body and mind, cultivate sentiment, exercise will, etc., or to improve health, promote the normal development of the body and create a fit body, as well as prevent and treat diseases. No matter what kind of purpose and demand you have, you mainly exercise purposefully, and this kind of exercise will be more active and conscious.

2. We should fully understand the characteristics and functions of physical exercise. The contents and forms of physical exercise are varied, and everyone can choose their favorite sports and forms, and consciously cultivate their interest in exercise. When a person is interested in physical exercise, his mood for exercise is high and his feelings are positive. However, it is not enough to stay in the interest stage, but to start with interest and gradually form a conscious action and good physical exercise habits.

3. To make exercise more conscious, we should always check the effect of exercise. For example, the growth, change and improvement of physical quality, shape, some physiological function indexes and sports performance can be tested regularly, and the effect of exercise can also be tested by comparing diet, sleep, mental state and attention during study. In this way, we can not only check whether the exercise method is proper and effective, but also see the effectiveness of the exercise, so as to further enhance the interest and confidence in physical exercise and improve the consciousness.

(2) The principle of gradual progress

The principle of gradual progress refers to the content, method and exercise load of physical exercise, which must be carried out step by step from small to large, from easy to difficult, from simple to complicated, from low to high according to the law of people's understanding of things, the law of the formation of motor skills and the law of the load of physiological functions. In physical exercise, the most taboo is to be eager for success. If you want to "eat a fat man in one bite", it will only backfire, and even cause injury accidents or bring some physical damage to your body. Therefore, when doing physical exercise, learning movements should be easy to difficult, the amount of exercise should be small to large, and the intensity of exercise (stimulation intensity) should be weak to strong. At the same time, the content of exercises should be arranged according to age, gender and physical quality level, so as to get good results.

(3) The principle of comprehensiveness

The principle of comprehensiveness means that physical exercise should comprehensively develop the functions of all parts of the body, organs and systems, various physical qualities and activities, and pursue the harmonious development of body and mind.

Physical exercise should not only include activities of different body parts, but more importantly, it should include a variety of events and activities of different nature to carry out comprehensive exercise. All the systems of the body are interrelated and mutually restricted, and the development of one aspect of the body will inevitably affect the development of other aspects, while all-round development can promote each other and improve each other. At present, the age of college students is mostly between17 and 23 years old, which is a mature stage of physical development and has certain plasticity. Therefore, it is particularly important to implement the principle of comprehensiveness in physical exercise.

Judging from the effect of sports on human exercise, it is also focused. For example, sprint is mainly about development speed. Throwing and weightlifting mainly develop strength, long-distance running focuses on developing endurance, and ball games focus on developing sensitivity and coordination. Therefore, comprehensive exercise can make the physical quality develop in an all-round way, so that it can master sports techniques and skills faster and enhance physical fitness.

(4) The principle of regularity

The principle of regularity means that physical exercise must be persistent, making it an important content in daily life.

We should have perseverance in everything we do, and so should physical exercise. The formation and improvement of sports techniques and the improvement of the functions of human tissues and systems are the results of repeated strengthening of muscle activities. Exercise is not frequent, and after the next exercise, the traces of the previous exercise have disappeared, losing the cumulative effect, so the effect is small or even ineffective. At the same time, the formation of sports skills, the improvement of human body structure and function, and the improvement of physical fitness are all restricted by the law of "use in and waste out" in biology. If you don't exercise regularly, the effect you have achieved will gradually fade. As the saying goes, "The fist never leaves the hand, the song never leaves the mouth", which is the reason.

The above principles that should be followed in physical exercise are interrelated and mutually restrictive. Only by carrying out these principles scientifically, purposefully and comprehensively can we continuously strengthen our physique and achieve the expected results.

The content and choice of physical exercise in the second quarter

First, the content and form of physical exercise

Physical exercise is extremely rich in content and various in forms. At school, we can divide the contents into: carrying out the National Physical Training Standard and implementing the College Students' Physical Education Qualification Standard; Sports competitions (such as basketball, volleyball, football, table tennis, badminton, tennis, etc.); Traditional health sports (such as martial arts, qigong, etc.) and recreational sports (such as mountaineering, outing, chess and cards, fishing, etc.) as well as various aerobics, bodybuilding, sports and dancing, etc. The organizational forms of physical exercise are: morning exercises, recess exercises, extracurricular sports activities and sports competitions.

Second, the choice of physical exercise content

Choosing the content of physical exercise scientifically is an important link to obtain good results of physical exercise.

(A) the choice of physical exercise content should be based on personal physical characteristics, interests and needs.

There are great differences among individuals, so we should consider age, gender, physical condition, sports foundation, health status, hobbies and needs when choosing exercise content. Determine whether the purpose of exercise is to keep fit or improve the level of exercise; Whether it is for entertainment, medical care or promoting the normal development of the body; Then choose those sports and forms that suit you.

(B) the content of physical exercise should be practical and convenient.

Physical exercise should naturally consider the comprehensiveness of exercise, and strive to make all parts of the body (upper and lower limbs, trunk), internal organs and physical quality develop in an all-round way through exercise. At the same time, we should also consider the actual conditions and carry out some effective and simple exercise contents and forms according to the time and place. The so-called adapting to the time is to arrange some suitable sports reasonably according to the changes of seasonal climate; The so-called local conditions, is to proceed from reality, make full use of existing venues, equipment, equipment, etc.

Section 3 Physical Exercise Methods and Exercise Plans

First, the method of physical exercise

There are many methods of physical exercise. Here are only a few commonly used methods as follows:

(A) methods of developing physical fitness

It is the most basic and commonly used practice method. Using this method can effectively develop physical fitness, improve basic activity ability, promote the function of internal organs and enhance physical fitness.

Physical fitness exercises include strength, speed, endurance, flexibility and agility. Among them, strength, speed and endurance are particularly important. Here is a brief introduction:

1.1.1.

(1) load. Practice has proved that the best effect is to increase strength when practicing at 60%~70% of the maximum load of the body at the beginning. With the improvement of practice level, the load should be increased continuously.

(2) Action speed. In strength training, different movement speeds have different training effects. For example, throwing requires explosive power, and sprinting requires fast strength, which depends on the strength and speed of muscle contraction. This is appropriate to use less load to do rapid exercise.

(3) Training interval. It is better to start training every other day. Practice has proved that the strength of training every other day increases by 77%, while the strength training every day increases by only 47%. The interval between exercises should be 3~5 minutes.

There are many contents (means) to develop strength, such as throwing heavy objects, lifting weights, pull-ups, bending and stretching your arms, push-ups, jumping, squatting with loads, jumping with loads, etc.

2.2.2. The method of development speed

(1) Increase the step frequency. It is mainly improved by accelerating the conversion speed of excitement and inhibition in the motor center.

(2) Increase the training of hip flexibility and leg strength to increase the stride.

Its exercises include leg-lift running, small step running, acceleration running, stride running, back kick running, turn-back running, slope running and so on.

3.3.3. Methods of developing endurance

Endurance exercises should pay attention to the following factors:

(1) Cardiac and vascular load. In order to improve endurance and keep the body in a state of long-term exercise without fatigue, we should first improve the functions of the heart and blood vessels and give them a certain load and duration. In physical exercise, the load should reach 70% of the maximum function of the heart and vascular system, and it should last at least 5 minutes.

(2) There should be a certain interval during exercise. The interval time between each load is generally that the pulse frequency is restored to 120~ 130 times/min, and then the next load exercise is appropriate (usually it takes 3~4 minutes).

(3) the speed of action, that is, the speed of running. Generally speaking, it is more effective to train at a moderate speed or running at a constant speed while keeping the pulse at 150 beats/min.

Its exercises include regular running, turn-back running, middle and long distance running, marathon running, cross-country running and mountain climbing.

4. Develop sensitive methods

(1) Improve the function of nervous system. That is, through the training of signal stimulation, the response ability of cerebral cortex is improved.

(2) increase strength and quality. Strong muscle strength can make the action quick and sensitive.

(3) Mastering motor skills skillfully. Eliminate the tension and rigidity of action, and achieve sensitive, coordinated, accurate and labor-saving action.

To develop sensitive quality, we should practice in many ways. As the saying goes, "Practice makes perfect". The more you master motor skills, the more skilled you are, the more sensitive you will be. Gymnastics, skills, various ball games, games and some specialized auxiliary exercises are all effective means to develop sensitive quality.

(B) the national form of exercise methods

National sports refers to sports with national traditions and characteristics, such as Wushu and Qigong in China.

1.Wushu. Wushu is not limited by venues, equipment, conditions and other factors. The amount of exercise can be large or small, and the content is rich and colorful. It is an excellent cultural heritage in China. Its action structure, technical requirements, sports style and routine characteristics are different, and it has great exercise value. It is suitable for people of different ages, sexes and physiques to exercise and is deeply loved by the masses.

Beginners should start with the basic skills, learn some simple routines, practice basic skills while learning sets, learn more complicated routines and instruments after a period of practice, and then learn some sparring. In this way, we can cultivate our own interests and hobbies, and gradually improve and consolidate the technical level of Wushu.

2. Tai Ji Chuan. Tai Ji Chuan is a kind of soft, slow and light boxing that conforms to physiological laws. It is widely spread not only in China, but also abroad. Now it has become one of the medical sports for people to improve their health, prevent diseases and treat diseases.

Tai Ji Chuan's movements are round and harmonious, continuous, connected from front to back, up and down, with a clear distinction between reality and reality, a stable center of gravity, consciousness guiding movements, and natural breathing. After long-term training, the whole body blood is smooth, the body and mind are comfortable and refreshed, so it is especially suitable for the elderly, the weak and those with chronic diseases to exercise.

3. Qigong. Qigong is a precious legacy of China's medical treasure house, and it is a kind of medical care sports with national characteristics.

Qigong is a good way to exercise oneself through the subjective and dynamic role of practitioners, and it is an effective measure of "physiological prevention of diseases". Any kind of qigong exercise method starts with body adjustment (body shape adjustment), breath adjustment (breathing) and heart adjustment (mental state). Long-term adherence to qigong practice can promote the protective effect of cerebral cortex inhibition and low metabolic physiological state, improve the abnormal reaction of the body, improve the self-control ability of physiological function, and increase the "massage" effect on abdominal cavity.

(C) the use of natural factors to exercise methods

The nature on which people live is ever-changing. In order to live and survive, people have strong adaptability to nature. At the same time, nature also includes many factors that are very beneficial to human health. In other words, the human body should not only adapt to the changes in the external environment, but also take advantage of various natural conditions to exercise, so as to further improve its adaptability to the outside world, improve its health and enhance its physique.

1.The effects of sunlight, air and water on physical exercise

Natural conditions such as sunlight, air and water are of great significance to health. For example, sunlight has many effects on the body, among which ultraviolet rays have the functions of sterilization and anti-rickets, and can also improve skin resistance and joint activity. Infrared rays can play a warming role, improve metabolism, improve tissue nutrition and so on. Another example is the stimulation of temperature, humidity and airflow to the skin, especially the stimulation of low temperature, which improves the thermoregulation system and promotes blood circulation through the emission of nerves. Anions in the air, in particular, have a good stimulating effect on human nervous system, blood circulation, respiration and endocrine activities. Because the body has great adaptability to the external environment, the changed environmental conditions act on the body, and the cerebral cortex immediately adjusts to make the body adapt to the changed external environment and maintain the balance between the body and the environment under the new conditions. New stimuli form new reflexes, thus further improving the adaptability of the body.

There are many opportunities for sunlight, air and water to come into contact with each other in our life. Because of the high cation content and low anion content in cities and the pollution of "three wastes", it is not conducive to human health, so we should organize more outdoor activities.

Water bath mainly uses the temperature, mechanical force and chemical action of water to exercise. Water bath can be divided into cold bath, warm bath and hot bath. Warm water bath can reduce nerve excitability, weaken muscle tension, dilate cortical blood vessels, and accelerate the elimination of fatigue. Especially the effect of hot water bath will be more obvious. Cold water bath is more beneficial to health, especially to strengthen the cardiovascular system and respiratory system, and also to promote the function of digestive system and improve the function of body temperature regulation. In addition, cold water bath can not only improve metabolic function, clean skin, strengthen physique, but also improve the ability to resist diseases and exercise will, creating very favorable conditions for adapting to the cold and cold natural environment.

2. Cold water bath exercise method

Cold water bath exercise should start in summer and be practiced at least twice a week, preferably in the morning, and insist on regular exercise as follows:

(1) Wash your face and feet with cold water. The first time to practice cold water bath, you can start with washing your face and feet with cold water, especially washing your feet, which should be soaked in water for one to several minutes to improve your adaptability to cold stimulation. It is best to wash your face with cold water every morning, wash your feet with cold water before going to bed, and dry them after washing.

(2) Wipe your body with cold water. Cold water rubbing with massage is more suitable for beginners. In the process of wiping, you should constantly soak the towel in cold water and wring it out before wiping it. Wiping can be used as a transition between shower, immersion bath and winter swimming. You can also practice rubbing bath alone, preferably before going to bed every day.

(3) Shower and washing. The water temperature in the shower should not be too low at first, but can be gradually reduced during exercise, and finally washed with cold water. Before washing, pat the chest with cold water, then drench the upper limbs, and then drench the whole body from head to head for no more than one minute. After a period of exercise, gradually extend the time, every morning and evening. From summer and autumn, after bathing, wipe all over your body with a dry towel.

(4) immersion bath. Immersion bath can be carried out indoors and outdoors. Pat the chest with cold water before bathing, and rub the whole body with a towel after soaking, especially the chest and abdomen. The soaking time depends on the individual situation, so as not to have chills. After bathing, wipe the waist, shoulders and knees with a dry towel until it is hot.

(5) winter swimming. Winter swimming takes place in natural waters. It is the comprehensive utilization of sunlight, air and water, and also the best form of cold water bath exercise. You can't stop your activities after you get into the water. You can swim at a certain intensity and then rub your whole body in the water. The time of winter swimming should be based on the basis of personal exercise, with no chills as the standard. Because winter swimming consumes a lot of energy, it should not be carried out for too long every day, and the amount of exercise should be properly controlled. After coming out of the water, dry and warm the whole body quickly, and dress immediately.

3. Matters needing attention in cold water bath

(1) Make full preparations before bathing to make your body warm; After bathing, you should do some tidying activities properly to restore the warm feeling as soon as possible.

(2) All forms of cold water bath should start from the warm season, and should be adhered to once it starts, so as not to weaken the effect. If the shower, immersion bath and winter swimming are interrupted for some reason, it is best to continue after a period of bathing when starting again.

(3) Before and after meals 1 hour, it is not advisable to take cold water bath, otherwise, it will affect digestion.

(4) After strenuous exercise and labor, the body temperature is high, so it is not appropriate to take a cold bath immediately, and then take a proper rest.

(5) Although cold water bath has therapeutic effect on some chronic diseases, doctors' opinions must be sought. If you have fever, acute or subacute diseases, severe heart disease, severe tuberculosis and other diseases, it is not appropriate to take a cold bath.

(D) Running Fitness Method

1.Running is an effective means for growing young students to develop their physical qualities such as speed, endurance, agility and coordination, promote the development of motor organs and visceral functions, and enhance their physical fitness. For middle-aged and elderly people, running is also the best way to enhance the functions of various organs and systems, prolong life and strengthen the body.

Running can exercise the heart, protect it and prevent coronary heart disease. It is observed that people who practice running for a long time have normal myocardial metabolism, which can ensure that there is enough blood to supply the myocardium and it is not easy to have ischemic heart disease.

Running can promote blood circulation to remove blood stasis, improve circulation, prevent venous congestion of lower limbs and pelvic congestion, thus preventing hemorrhoids and thrombophlebitis.

Running can also promote metabolism, control weight and prevent obesity.

2. Running methods

The infirm who begin to practice running can jog for a short distance first. Starting from 50m, it gradually increased to100m, 200m and even more. The speed is generally 30~40 seconds 100 meter. Those with better physical strength can run long distances, starting from 1000 meters, and gradually increasing the distance after adaptation, generally increasing to 3000 ~ ~ 5000 meters, with a speed of 6~~8 minutes 1000 meters.

It is best to run in the morning. The amount of exercise should be mastered according to the highest pulse number per minute during running.