1) Socio-biological and psychophysical foundations of physical culture

The concept of physical development, along with such features as height, weight, chest circumference, also includes indicators of the development of basic motor qualities (speed, strength, endurance) and the ability to master motor skills.

Physical development largely depends on hereditary characteristics, however, the direction of physical development, its nature, level, as well as physical qualities and abilities, and to a large extent depend on living conditions and upbringing.

The constant concern of our state for the health of the younger generation, the growth of well-being, the improvement of the conditions for raising children and youth have led to positive changes in the physical development of children.

Physical education is the most important element in the system of human education. In this aspect, physical education is the relationship of several foundations: physical, mental, social, biological.

Indeed, physical education is different in that the formation of motor skills, the education of physical qualities and mental properties is carried out in full accordance with the patterns of ontogeny periodization. A vivid evidence of this is the correlation scheme of the age periods of a person's physical development and the dominant forms of physical education.

The physical development of a person as a process of changing the natural morphological and functional properties of the body occurs according to natural laws. The forms and functions of the body undergo significant changes (increase in body size and weight, progress in functional capabilities, etc.). The patterns determined by the peculiarities of ontogeny determine the basis of physical development. But, unfolding according to natural laws, this process is simultaneously in a certain dependence on the specific conditions of life and human activity. In this case, physical education plays a special role. Knowing and skillfully, using the objective patterns of age periodization, you can create certain conditions that allow you to optimize the development of vital physical qualities, motor abilities and skills.

2) The relationship of physical and mental activity. Biological rhythms and performance

Thinking is a process of cognitive activity, characterized by a generalized and mediated reflection of reality. Starting from sensations and perception, thinking, going beyond the limits of sensory data, expands the boundaries of knowledge by virtue of its nature, which allows indirectly (through inference) to reveal what is not directly (through perception) given. With the help of thinking, a person is able to know both the present and the past and the future. Thinking is carried out with the help of mental operations (analysis, synthesis, comparison, abstraction, generalization, concretization, systematization and classification).

In the process of mental and intellectual development, each person goes through certain stages. There are three types of thinking: visual-effective, visual-figurative and verbal-logical-logical.

If mental operations are carried out by manipulating objects, this is a visual-effective type of thinking, from which the development of a person’s intellect begins as early as infancy, but it is also used by adults in the course of professional activities. In sports activities, this kind of thinking is often indispensable, which, in particular, is actively manifested in the tactical thinking of athletes.

Visual-figurative thinking, based on primary and secondary images, is used by a person in cases where what is verbally described is presented visually or when a mental task should be solved with the help of diagrams or drawings.

It is typical for verbal-logical thinking to operate with abstract concepts encoded in verbal form.

In practical intellectual activity, a person uses all three types of thinking. In terms of words-concepts, a person also uses the images corresponding to them. Perceiving this or that object, a person creates its image, and then gives it a verbal designation.

Physical exercises require a person to actively use all kinds of thinking and therefore are an excellent way to develop the intellect. For this, it is important that the physical exercises used by the teacher of physical culture in their work with students are accessible at the initial stage and gradually increase in complexity (intellectual) at the subsequent stages of physical education.

The development of creative thinking in children deserves special attention. Creative thinking begins with the emergence of a certain difficulty, as a result of which a problematic situation arises. The problem situation, created by the teacher on purpose, aims to awaken the student's cognitive need, which determines the creative principle in mental activity. Encouraging students to compare and contrast, analyze and generalize, substantiate and evaluate, the teacher activates their mental operations, teaches them to make decisions on their own, which creates a psychological basis for successfully solving problems aimed at developing creative thinking.

General ideas about biorhythms. The rhythm of processes can be traced in everything and everywhere: according to the law of rhythm, a person and all the nature surrounding him, the Earth, the Cosmos live.

Once upon a time, nature “started” the biological clock of the living in such a way that it would run in accordance with its inherent cyclicity. The change of day and night, the alternation of the seasons, the rotation of the Moon around the Earth and the Earth around the Sun are the initial conditions for the development of the organism. Biological rhythm has become the general principle of the living, fixed in heredity, an integral feature of life, its temporary basis, its regulator.

Biorhythms are periodic changes in the intensity and nature of biological processes that are self-sustaining and self-reproducing in any conditions.

Biorhythms are characterized by: period - the duration of one cycle of oscillations per unit of time; the frequency of rhythms - the frequency of periodic processes per unit of time; phase - part of the cycle, measured in fractions of the period (initial, final, etc.); amplitude - the range of fluctuations between a maximum and a minimum.

The following cycles are distinguished by duration:

high-frequency - lasting up to 30 minutes;

mid-frequency - from 0.5 to 24 hours, 20-28 hours and 29 hours - 6 days;

low-frequency - with a period of 7 days, 20 days, 30 days, about one year.

The human body is characterized by a whole spectrum of rhythmically manifested processes and functions, which is combined into a single oscillatory system coordinated in time, which has the following features: the presence of a connection between the rhythms of different processes; the presence of synchrony, or multiplicity, in the flow of certain rhythms; the presence of hierarchy (the subordination of some rhythms to others).

In humans, four main biological rhythms have been identified and studied, among many others:

1) an hour and a half rhythm (from 90 to 100 minutes) of alternating neuronal activity of the brain, both during wakefulness and during sleep, which is the cause of one and a half
hourly fluctuations in mental performance and one and a half hour cycles of bioelectrical activity of the brain during
time to sleep. Every hour and a half, a person experiences
alternately low, then increased excitability, then peace, then anxiety;

2) the daily rhythm (24 hours) affects the human condition
and is expressed in the wakefulness-sleep cycle;

3) monthly rhythm. Monthly cycles are subject
certain changes in a woman's body. Recently, a monthly rhythm of working capacity and mood of men has been established;

4) Annual rhythm. There are cyclic changes in the body every year during the change of seasons. Determined that
at different times of the year, the content of hemoglobin and cholesterol in the blood is different; muscle excitability is higher in spring and
summer and weaker in autumn and winter, the maximum photosensitivity of the eye is also observed in spring and early summer, and to
autumn and winter falls.

There are suggestions that there are rhythms of 2-, 3- and 11-year-olds - 22-year-olds.

The generally accepted organization of working time has developed on the basis of historical experience. For thousands of years, a person's life flowed according to a natural rhythm: in the dark time of the day he slept, and in the light he worked, and it is during these hours of the day that physiological functions and working capacity reach an optimal level.

Types of daily biorhythms and behavior. Since the circadian biorhythm has genetic prerequisites, the innate type of this rhythm is not the same for everyone. According to experts, there are three types of daily rhythms: morning, evening and average (arrhythmic), which in turn have their own differences.

Differences in performance. In representatives of the first type, "larks", the main activity and a high level of physiological processes can be traced in the first half of the day. They wake up early, feel alert and efficient in the first half of the day, and in the evening experience drowsiness and go to bed early. Representatives of the second type, "owls", have a high level of activity and physiological processes in the second half of the day. They fall asleep long after midnight, wake up late and get up with difficulty, since they have the deepest period of sleep in the morning. Owls work best in the afternoon and evening. Representatives of the most common middle type, "pigeons", the main period of high activity and physiological processes falls on the middle of the day and covers two periods of time 10-12 and 16-18 hours. In accordance with this, their performance varies along an M-shaped curve.

The distribution of people into biorhythmic types seems to make a lot of sense. It is possible that the existence of different types of activity and efficiency at the dawn of human communities not only contributed to a reasonable distribution of responsibilities among community members, but also allowed them to successfully adapt to the environment.

History has preserved for us many examples of different rhythms of working capacity: Balzac often worked all night long, Mozart worked day and night, and he wrote the famous overture to the opera Don Giovanni in one night, without going to bed. The great chemist Mendeleev and other scientists worked at night. On the contrary, Napoleon began his working day at 3-4 in the morning. In the morning hours, Brecht preferred to create. L. Tolstoy usually worked from 9-10 to 14-14.30 and 1-1.5 hours in the evening.

The famous biorhythmologist V.A. Doskin, studying the biorhythms of students, came to the following conclusions. Differences between the morning and evening groups are also clearly visible in other ways, in particular, in terms of morbidity and personal qualities.

3) Ordering of mental activity on the basis of physical education

The ordering of mental activity occurs in the process of sports activity in extreme conditions of competition and is directly aimed at solving specific tactical problems. It is characteristic for sports-change thinking that it proceeds inseparably from motor actions and direct perception of visual images and phenomena under conditions of a strict time limit, in the process of intense physical stress, against the background of various experiences and taking into account the degree of probability of expected co-existence.

The tactical thinking of an athlete has a number of features that can be traced in the table.

	Features of thinking	Characteristic
	Visual-figurative nature of thinking	When solving tactical problems, the athlete's thinking is based on visual sensory images and phenomena. It is specific and is associated with the perception of the actions of opponents and partners and the whole situation of wrestling.
	Effective character of thinking	The athlete's thinking is included in his activity, flows inseparably from his motor actions. Often an athlete finds the right solution not by preliminary thinking, but in the course of the action itself.
	Situational nature of thinking	The athlete's thinking takes place against the backdrop of constantly changing situations and requires only adequate decisions, because it is already impossible to correct the wrong decision.
	Speed ​​of thought	Due to a hard time limit for performing tactical actions
	Flexibility of thinking	The athlete must be able to rebuild the planned tactical action plan: noticing changes in the current situation, to amend the decision
	Purposeful thinking	It means the ability of an athlete to concentrate without being distracted and without stopping the search for new solutions. Purposefulness is closely related to the development of the will
	Independence of thinking	An athlete must be able to solve tactical problems independently: make decisions and act in accordance with the circumstances, not succumbing to outside influence
	Depth of thinking	Manifested in the ability to highlight the main, essential in tactical actions
	Breadth of thinking	It consists in the ability to constantly keep under control a large number of connections and relationships that affect the course of tactical actions. It uses data from both our own experience and other sources.
	Critical thinking	This is one of the manifestations of mental activity, without which creative problem solving is impossible, it is a comprehensive test of the strength of various options for one's own tactical actions.

It should be added to the above that in sports activity, such a concept as intuition occupies not the last place.

Intuition is the flow of thought processes in a folded unconscious form, when only the final result of the thought process is realized.

During competitions, experienced athletes often solve tactical problems and perform actions instantly and correctly without a sufficiently clear awareness of them. Comprehension (expression in verbal form) occurs after the action. However, intuition should by no means be understood as some kind of special ability inherent in some people. Intuitive actions are carried out on the basis of the athlete's rich versatile experience: deep knowledge of tactics and perfect mastery of technique, the ability to observe the actions of opponents and partners, a well-developed ability for probabilistic forecasting and anticipation (anticipating the opponent's actions).

Speaking of tactics, it is necessary to know and remember the role of anticipation in the planning and implementation of tactical actions.

For representatives of sports games or martial arts, foresight, anticipation of an opponent's actions (anticipation) are based not only on probabilistic forecasting, but also on preemptive actions directly in the course of sports combat. In this case, a special place is occupied by anticipatory reactions, i.e. actions ahead of the start of actions or movements of the opponent.

Anticipatory reactions as an anticipatory reflection of reality are possible only on the basis of a combination of mental processes. In some cases, they are based on the perception of moving objects (a flying ball, moving players, etc.), in others - on the basis of memory, thinking, imagination (when passing the track, during a fencing match, etc. ).

4) Your methods of preparing for exams. Effective ways to relieve stress through physical education.

Numerous studies show that physical exercise- this great way to relieve stress and fight depression. increases the body's production of substances that promote regulation of the emotional state And pain control lowers blood levels of cortisol stress-causing hormone, increases serotonin levels. Besides, physical exercise give feeling of satisfaction and increase self-esteem.

Stress is sometimes necessary. It allows you to adapt to new conditions, has a positive effect on working capacity and creativity. But a stressful state is also a signal, a warning that you should stop, relieve tension and get rid of negative experiences. Emotional Stress Relief Exercises: Close your fingers into a fist with your thumb curled inward. While exhaling calmly, slowly, clench your fist with effort. Then, weakening the force of clenching the fist, take a breath. Repeat the exercise 5 times. Closed eyes double the effect. Perform the exercise with both hands at the same time;

- make two walnuts in a circular motion in each palm;

- lightly massage the tip of the little finger;

- place the nut on the hand from the side of the little finger (in the palm of your hand) and with the palm of the other hand lightly press and make circular movements with the nut (3 min);

- if all the exercises done did not bring relief, then do some physical exercises (10 jumps or 10 squats).

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Introduction

2.1 Circulatory system

Conclusion

Bibliography

Appendix

Introduction

Biomedical and pedagogical sciences deal with man as a being not only biological, but also social. Sociality is the specific essence of a person, which does not abolish his biological substance, because the biological principle of a person is a necessary condition for the formation and manifestation of a social lifestyle. Meanwhile, they make history, change the living and inanimate world, create and destroy, set world and Olympic records not by organisms, but by people, human personalities. Thus, the social and biological foundations of physical culture are the principles of the interaction of social and biological patterns in the process of mastering the values ​​of physical culture by a person.

Man is the highest stage in the development of biological evolution, an element of wildlife and the social life of human society.

Man obeys the biological laws inherent in all living beings. However, it differs from representatives of the animal world not only in its structure, but also in its developed thinking, intellect, speech, features of social conditions of life and social relationships. Labor and the influence of the social environment in the process of human development have influenced the biological characteristics of the organism of modern man and his environment.

The process of human physical development is expressed in the improvement of the forms and functions of the body, the realization of its physical capabilities. Without knowledge in the field of anatomical and physiological characteristics of the human body, it is impossible to organize the process of forming a healthy lifestyle and physical training of the population, including young students. However, the biological processes of human development do not occur in isolation from his social functions, outside the significant influence of social relations.

Physical culture in this regard is a social factor of expedient impact on the process of physical improvement of a person, which allows to ensure the directed development of his vital physical qualities and abilities, which is why the purpose of this work is to study the socio-biological foundations of physical culture.

The purpose of the work is to study the socio-biological and psycho-physiological foundations of physical culture.

Based on the goal, the following tasks follow:

Analyze the social foundations of physical culture;

Study the circulatory system;

Consider the specific methods and techniques of "Psychoregulatory training";

To reveal the connection of the theory and methodology of physical education with other sciences.

1. Social foundations of physical culture

1.1 Society and physical culture

Each person, and for society as a whole, has no greater value than health. The importance of physical culture and sports, their introduction into everyday life is steadily increasing. Physical culture and sports prepare a person for life, harden the body and improve health, contribute to its harmonious physical development, contribute to the education of the necessary personality traits, moral and physical qualities.

Modern ideas about physical culture are associated with its assessment as a specific part of the general culture. Like the culture of society as a whole, physical culture includes a fairly wide range of various processes and phenomena: the human body with its characteristics; physical condition of a person; the process of his physical development; classes in certain forms of motor activity; related to the above knowledge, needs, value orientations, social relations.

Each of the above enters the world of culture as elements of a wider system, which includes not only the socially formed physical qualities of a person, but also such elements of social activity as norms and rules of behavior, types, forms and means of activity.

Thus, physical culture is a complex social phenomenon that is not limited to solving the problems of physical development, but also performs other social functions of society in the field of morality, education, and ethics. Modern society is interested in the fact that the younger generation grows up physically developed, healthy, cheerful.

At the present stage of development, in the conditions of a qualitative transformation of all aspects of the life of society, the requirements for the physical fitness of citizens, which is necessary for their successful work, are also increasing.

Russian society has entered a phase of progressive development, in which socio-economic and political transformations are aimed at establishing humanistic values ​​and ideals, creating a developed economy and a stable democratic system. An important place in this process is occupied by issues related to the life of the person himself, his health and lifestyle. From the totality of the concept of "healthy lifestyle", which unites all spheres of life of an individual, team, social group, nation, the most relevant component is physical culture and sports (Appendix No. 1).

The sphere of physical culture performs many functions in society and covers all age groups of the population. The polyfunctional nature of the sphere is manifested in the fact that physical culture is the development of the physical, aesthetic and moral qualities of the human personality, the organization of socially useful activities, leisure of the population, disease prevention, education of the younger generation, physical and psycho-emotional rehabilitation, spectacle, communication, etc. .

Physical culture arose and developed simultaneously with the universal culture and is its organic part. It satisfies the social needs for communication, play and entertainment, in some forms of self-expression of the individual through socially active useful activity.

The harmony of personality development was valued by all nations and at all times. Initially, the word "culture" in Latin meant "cultivation", "processing". As society developed, the concept of "culture" was filled with new content.

Today, in the general human understanding, this word means both certain personality traits (education, accuracy, etc.) and forms of human behavior (politeness, self-control, etc.), or forms of social, professional and industrial activity (production culture, life, leisure, etc.). In the scientific sense, the word "culture" is all forms of social life, ways of people's activities. On the one hand, this is a process of material and spiritual activity of people, and on the other hand, these are the results of this activity. The content of "culture" in the broad sense of the word includes, for example, philosophy and science, and ideology, law, the comprehensive development of the individual, the level and nature of a person's thinking, his speech, abilities, etc.

Thus, "culture" is a creative creative activity of a person. The basis and content of the cultural and psychological process of the development of "culture" is, first of all, the development of the physical and intellectual abilities of a person, his moral and aesthetic qualities. Proceeding from this, physical culture is one of the components of the general culture, it arises and develops simultaneously and along with the material and spiritual culture of society.

Physical culture has four main forms: physical education and physical training for a specific activity (professional-applied physical training); restoration of health or lost strength by means of physical culture - rehabilitation; physical exercise for the purpose of recreation, the so-called. - recreation; the highest achievement in the field of sports.

It should be noted that the level of a person's culture is manifested in his ability to rationally, to the full extent, use such a public good as free time. Not only success in work, study and general development, but also the very health of a person, the fullness of his life depends on how it is used. Physical culture plays an important role here, because physical culture is health.

Throughout the world, there is a steady trend of increasing the role of physical culture in society, which manifests itself: in increasing the role of the state in supporting the development of physical culture, social forms of organization and activities in this area; in the wide use of physical culture in the prevention of diseases and the promotion of public health; in prolonging the active creative longevity of people; in the organization of leisure activities and in the prevention of antisocial behavior of young people; in the use of physical education as an important component of the moral, aesthetic and intellectual development of student youth; in involvement in physical culture of the able-bodied population; in the use of physical culture in the social and physical adaptation of disabled people, orphans; in the growing volume of sports broadcasting and the role of television in the development of physical culture in the formation of a healthy lifestyle; in the development of physical culture, health and sports infrastructure, taking into account the interests and needs of the population; in the variety of forms, methods and means offered on the market of health and fitness and sports services.

The term "physical culture" itself appeared at the end of the 19th century in England during the rapid development of sports, but did not find wide use in the West and eventually disappeared from everyday life. In Russia, on the contrary, having come into use since the beginning of the 20th century, after the revolution of 1917, the term "physical culture" received its recognition in all high Soviet authorities and firmly entered the scientific and practical lexicon. In 1918, the Institute of Physical Culture was opened in Moscow, in 1919 Vseobuch held a congress on physical culture, from 1922 the journal "Physical Culture" was published, and from 1925 to the present - the journal "Theory and Practice of Physical Culture". And as we can see, the very name "physical culture" indicates its belonging to culture.

In the modern world, the role of physical culture as a factor in improving the nature of man and society is growing significantly. Therefore, concern for the development of physical culture is the most important component of the social policy of the state, which ensures the implementation of humanistic ideals, values ​​and norms that open up wide scope for identifying people's abilities, satisfying their interests and needs, and activating the human factor.

A healthy lifestyle in general, physical culture in particular, is becoming a social phenomenon, a unifying force and a national idea that contributes to the development of a strong state and a healthy society. In many foreign countries, physical culture, health and sports activities organically combine and unite the efforts of the state, its government, public and private organizations, institutions and social institutions.

Formed in the early stages of the development of human society, the improvement of physical culture continues to the present. The role of physical culture has especially increased in connection with the deterioration of the ecological situation, the automation of labor. The end of the 20th century in many countries became a period of modernization and construction of modern sports facilities. Based on completely new economic and legal relations, effective models of physical culture and sports movement are being created, low-cost behavioral programs are being actively introduced, such as “Health for Life”, “Give Yourself Life”, “Healthy Heart”, “Life - be in it” and others, which are aimed at forming the moral responsibility of the individual for the state of their own health and a healthy lifestyle.

A worldwide trend is also a tremendous increase in interest in elite sports, which reflects fundamental shifts in modern culture. The processes of globalization were stimulated to a certain extent by the development of modern sports, especially Olympic sports.

In accordance with the Federal Law of the Russian Federation No. 329 dated 04.12.2007. "On physical culture and sports in the Russian Federation", physical culture is a part of culture, which is a set of values, norms and knowledge created and used by society for the purpose of physical and intellectual development of a person's abilities, improvement of his motor activity and formation of a healthy lifestyle, social adaptation through physical education, physical training and physical development.

Physical culture is a kind of general culture, a side of the activity of mastering, improving, maintaining and restoring values ​​in the field of physical improvement of a person for self-realization of his spiritual and physical abilities and its socially significant results related to the fulfillment of his duties in society.

Physical culture is a part of the general culture of mankind and has absorbed not only the centuries-old valuable experience of preparing a person for life, mastering, developing and managing for the benefit of a person the physical and mental abilities inherent in him by nature, but, no less important, the experience of asserting and hardening manifested in the process of physical activity of moral, moral principles of a person.

Physical culture is one of those areas of social activity in which people's social activity is formed and implemented. It reflects the state of society as a whole, serves as one of the forms of manifestation of its social, political and moral structure, and is also aimed at maintaining and strengthening health, developing the psychophysical abilities of a person in the process of conscious physical activity. The main indicators of the state of physical culture in society are: the level of health and physical development of people and the degree of use of physical culture in the field of upbringing and education, in production and everyday life.

As we can see, in physical culture, contrary to its literal meaning, people's achievements in improving their physical, as well as, to a large extent, mental and moral qualities, are reflected. The level of development of these qualities, as well as personal knowledge, skills for their improvement, constitute the personal values ​​of physical culture and determine the physical culture of the individual as one of the facets of the general culture of a person. Indicators of the state of physical culture in society are: mass character of its development; degree of use of means of physical culture in the field of education and upbringing; level of health and comprehensive development of physical abilities; level of sports achievements; availability and level of qualification of professional and public physical culture personnel; promotion of physical culture and sports; the degree and nature of the use of the media, in the field of tasks facing physical culture; the state of science and the presence of a developed system of physical education.

Thus, all this clearly indicates that physical culture is a natural part of the culture of society. At the present stage, due to its specificity, physical culture as an important social phenomenon permeates all levels of society, having a wide impact on the main spheres of society's life.

Consequently, physical culture, being an important component of the general culture of society, serves as a powerful and effective means of physical education of a comprehensively developed personality.

Through physical exercises, physical culture prepares people for life and work, using the natural forces of nature and the whole complex of factors (mode of work, life, rest, hygiene, etc.) that determine the state of human health and the level of his general and special physical fitness.

In physical education classes, people not only improve their physical skills and abilities, but also bring up strong-willed and moral qualities. The situations that arise during competitions and trainings temper the character of the participants, teach them the right attitude towards others.

From the above, we see that physical culture, being one of the facets of a person’s general culture, his healthy lifestyle, largely determines a person’s behavior in education, at work, in everyday life, in communication, contributes to the solution of socio-economic, educational and health problems .

sports physical culture

2. Biological bases of physical culture

2.1 Circulatory system

The blood system or circulatory system consists of the heart and blood vessels: lymphatic and circulatory. The main purpose of the blood system is to supply blood to tissues and organs. The heart, due to its pumping activity, ensures the movement of blood through the vascular system.

Blood continuously moves through the vessels, which makes it possible for it to perform all vital functions, namely, transport - the transfer of oxygen and nutrients, protective - contains antibodies, regulatory - contains enzymes, hormones and other biologically active substances.

The main organ in the blood system is the heart. The heart is located in the chest cavity, it is 2/3 shifted to the left side. Its longitudinal axis is inclined to the vertical axis of the body at an angle of 40 degrees. Borders of the heart: the apex is located in the fifth left intercostal space, the upper border goes at the level of the cartilage of the third right rib. The average size of the heart of an adult: length is about 12 - 13 cm, the largest diameter is 9 -10.5 cm. The weight of a man's heart is on average 300g (1/215 of body weight), women - 250g (1/250 of body weight) . The mass of the heart of a newborn reaches 0.89% of body weight, an adult - 0.48 - 0.52%. The heart grows most rapidly in the first year of life and during puberty.

The heart has the shape of a cone, flattened in the anteroposterior direction. It has a top and a base. The tip is the pointed part of the heart, directed down and to the left and slightly forward. The base is the expanded part of the heart, facing up and to the right and slightly back. On the surface of the heart, the coronal sulcus is clearly visible, which runs transversely to the longitudinal axis of the heart. This furrow externally indicates the border between the atria and ventricles.

The heart is a hollow muscular organ. The cavity of the heart is divided into four chambers: two atria (right and left) and two ventricles (right and left). The right atrium and right ventricle together make up the right or venous heart, the left atrium and left ventricle together make up the left or arterial heart. The right and left halves of the heart are completely separated by the interventricular septum.

The wall of the heart consists of three layers: inner - endocardium, middle - myocardium and outer - epicardium.

The endocardium lines the surface of the chambers of the heart from the inside; it is formed by a special type of epithelial tissue - the endothelium. The endothelium has a very smooth, shiny surface, which reduces friction during the movement of blood into the heart.

The myocardium makes up the bulk of the wall of the heart. It is formed by striated cardiac muscle tissue, the fibers of which, in turn, are arranged in several layers. The atrial myocardium is much thinner than the ventricular myocardium. The myocardium of the left ventricle is three times thicker than the myocardium of the right ventricle. The degree of development of the myocardium depends on the amount of work performed by the chambers of the heart. The myocardium of the atria and ventricles is separated by a layer of connective tissue (annulus fibrosus), which makes it possible to alternately contract the atria and ventricles.

The epicardium is a special serous membrane of the heart, formed by connective and epithelial tissue.

This is a kind of closed bag in which the heart is enclosed. The bag consists of two sheets. The inner leaf fuses over the entire surface with the epicardium. The outer leaf, as it were, covers the inner leaf from above. Between the inner and outer leaf there is a slit-like cavity - the pericardial cavity), filled with fluid. The bag itself and the liquid in it play a protective role and reduce the friction of the heart during its work. The bag helps to fix the heart in a certain position.

The operation of the heart valves ensures the one-way circulation of blood in the heart.

The valves of the heart are the valves located at the border of the atria and ventricles. In the right half of the heart there is a technical valve, in the left - a bicuspid (mitral) valve. The leaflet valve consists of three elements: 1) a dome-shaped leaflet formed by dense connective tissue, 2) the papillary muscle, 3) tendon filaments stretched between the leaflet and the papillary muscle. When the ventricles contract, the cusp valves close the space between the atrium and the ventricle. The mechanism of operation of these valves is as follows: with an increase in pressure in the ventricles, blood rushes into the atria, raising the valve flaps, and they close, breaking the gap between the atrium and the ventricle; leaflets do not turn out towards the atria, because they are held by tendon filaments, stretched by contraction of the papillary muscle.

On the border of the ventricles and the vessels extending from them (the aorta and the pulmonary trunk), there are semilunar valves, consisting of semilunar valves. In these vessels, there are three such shutters. Each semilunar valve has the shape of a thin-walled pocket, the entrance to which is open towards the vessel. When blood is expelled from the ventricles, the semilunar valves are pressed against the walls of the vessel. During the relaxation of the ventricles, the blood rushes in the opposite direction, fills the "pockets", they move away from the walls of the vessel and close, blocking the lumen of the vessel, not letting blood into the ventricles. The semilunar valve, located on the border of the right ventricle and the pulmonary trunk, is called the pulmonic valve, on the border of the left ventricle and the aorta - the aortic valve.

The function of the heart is that the myocardium of the heart during contraction pumps blood from the venous to the arterial vascular bed. The source of energy necessary for the movement of blood through the vessels is the work of the heart. The energy of contraction of the myocardium of the heart is converted into pressure reported by the portion of blood expelled from the heart during the contraction of the ventricles. Blood pressure is the force that is expended to overcome the force of friction of blood against the walls of blood vessels. The pressure difference in different parts of the vascular bed is the main reason for the movement of blood. The movement of blood in the cardiovascular system in one direction is ensured by the work of the heart and vascular valves.

The main properties of the heart muscle include automatism, excitability, conductivity and contractility.

Automation is the ability to rhythmically contract without any external influences under the influence of impulses that arise in the heart itself. A vivid manifestation of this property of the heart is the ability of the heart extracted from the body, when the necessary conditions are created, to contract for hours and even days. The nature of automation is still not fully understood. But it is unequivocally clear that the occurrence of impulses is associated with the activity of atypical muscle fibers embedded in some areas of the myocardium. Inside atypical muscle cells, electrical impulses of a certain frequency are spontaneously generated, which then propagate throughout the entire myocardium. The first such site is located in the region of the mouths of the vena cava and is called the sinus, or sinoatrial node. In the atypical fibers of this node, impulses spontaneously occur at a frequency of 60-80 times per minute. It is the main center of automatism of the heart. The second section is located in the thickness of the septum between the atria and ventricles and is called the atrioventricular, or atrioventricular node. The third section is the atypical fibers that make up the bundle of His, which lies in the interventricular septum. From the bundle of His originate thin fibers of atypical tissue - Purkinje fibers, branching in the myocardium of the ventricles. All areas of atypical tissue are capable of generating impulses, but their frequency is highest in the sinus node, so it is called a first-order pacemaker (first-order pacemaker), and all other automation centers obey this rhythm.

The totality of all levels of atypical muscle tissue make up the conduction system of the heart. Thanks to the conduction system, the wave of excitation that has arisen in the sinus node consistently propagates throughout the entire myocardium.

The excitability of the heart muscle lies in the fact that under the influence of various stimuli (chemical, mechanical, electrical, etc.), the heart is able to enter a state of excitation. The excitation process is based on the appearance of a negative electric potential on the outer surface of the cell membranes exposed to the stimulus. As in any excitable tissue, the membrane of muscle cells (myocytes) is polarized. At rest, it is positively charged on the outside and negatively charged on the inside. The potential difference is determined by the different concentrations of N a + and K + ions on both sides of the membrane. The action of the stimulus increases the permeability of the membrane for K + and Na + ions, the membrane potential is rearranged (potassium - sodium pump), as a result, an action potential arises that spreads to other cells. Thus, the excitation spreads throughout the heart.

Impulses originating in the sinus node propagate through the muscles of the atria. Having reached the atrioventricular node, the excitation wave propagates along the bundle of His, and then along the Purkinje fibers. Thanks to the conduction system of the heart, a consistent contraction of parts of the heart is observed: first, the atria contract, then the ventricles (starting from the apex of the heart, the wave of contraction propagates to their base). A feature of the atrioventricular node is the conduction of an excitation wave in only one direction: from the atria to the ventricles.

Contractility is the ability of the myocardium to contract. It is based on the ability of the myocardial cells themselves to respond to excitation by contraction. This property of the heart muscle determines the ability of the heart to perform mechanical work. The work of the heart muscle obeys the all-or-nothing law. The essence of this law is as follows: if an irritant effect of various strengths is applied to the heart muscle, the muscle responds each time with a maximum contraction ("all"). If the strength of the stimulus does not reach the threshold value, then the heart muscle does not respond with a contraction ("nothing").

The mechanical work of the heart is associated with the contraction of its myocardium. The work of the right ventricle is three times less than the work of the left ventricle. The total work of the ventricles per day is such that it is sufficient to lift a person weighing 64 kg to a height of 300 meters. During life, the heart pumps so much blood that it could fill a channel 5 meters long, through which a large ship would pass.

From a mechanical point of view, the heart is a pump of rhythmic action, which is facilitated by the valvular apparatus. Rhythmic contractions and relaxations of the heart provide a continuous flow of blood. The contraction of the heart muscle is called systole, its relaxation is called diastole. With each ventricular systole, blood is ejected from the heart into the aorta and pulmonary trunk.

Under normal conditions, systole and diastole are clearly coordinated in time. The period, including one contraction and subsequent relaxation of the heart, constitutes a cardiac cycle. Its duration in an adult is 0.8 seconds with a frequency of contractions of 70 - 75 times per minute. The beginning of each cycle is atrial systole. It lasts 0.1 seconds. At the end of atrial systole, their diastole occurs, as well as ventricular systole. Ventricular systole lasts 0.3 sec. At the time of systole, blood pressure rises in the ventricles, it reaches 25 mm Hg in the right ventricle. Art., and in the left - 130 mm Hg. Art. At the end of the ventricular systole, the phase of general relaxation begins, lasting 0.4 seconds. In general, the relaxation period of the atria is 0.7 seconds, and that of the ventricles is 0.5 seconds. The physiological significance of the relaxation period is that during this time, metabolic processes between cells and blood occur in the myocardium, i.e., the working capacity of the heart muscle is restored.

Systolic (stroke) volume is the volume of blood expelled from the heart in one systole. It is on average at rest in an adult is 150 ml (75 ml for each ventricle). By multiplying the systolic volume by the number of beats per minute, you can find the minute volume. It averages 4.5 - 5.0 liters. Systolic and minute volumes are unstable, they change dramatically depending on physical and emotional stress. The minute volume can reach 20 - 30 liters. In untrained people, the increase in minute volume is due to the frequency of contractions, and in trained people, due to an increase in systolic volume. Systematic physical exercises, playing sports train, first of all, the heart muscle. A trained heart endures loads longer without getting tired, because. a sufficiently long diastole is maintained, which ensures the restoration of the working capacity of the heart.

The change in pressure in the chambers of the heart and outgoing vessels causes the movement of the valves of the heart and the movement of blood. These movements are accompanied by sound phenomena called heart sounds. With the contraction of the heart, a more drawn-out sound of a low tone is first heard - the first heart sound. After a short pause, a shorter and higher sound follows - the second heart sound. This is followed by a pause, which is longer than the pause between tones.

The first tone appears at the beginning of ventricular systole (systolic tone). It is based on oscillations of the leaflets and tendon filaments of the leaflet valves and the myocardium of the ventricles itself. The second tone (diastolic tone) occurs as a result of the slamming of the semilunar valves. This tone is higher, the higher the pressure in the aorta and pulmonary artery. The study of the work of the heart by its sound manifestations is the essence of the method of phonocardiography.

The heart muscle has such a property as excitability. As is already known, this property is based on electrical phenomena that occur during the rearrangement of the membrane potential of cells. The total electrical potential of all myocardial cells is so great that it can be recorded even outside the heart. The curve of changes in the electric field of the heart during the cardiac cycle is called an electrocardiogram (ECG), and the research method is electrocardiography. The electrocardiogram was first recorded in 1887 by A.D. Waller, but this method was widely used in 1903 with the invention of the cardiograph by the Dutch scientist V. Einthoven.

Electrocardiography, phonocardiography, and other methods of studying the work of the heart are of great diagnostic importance in clinical practice, especially in diagnosing heart diseases.

A change in the level of physical and emotional stress of the body is fixed by various receptors (chemoreceptors, mechanoreceptors) located in various organs, as well as in the walls of blood vessels (for example, in the wall of the aortic arch, in the carotid sinus). The changes in the state perceived by them reflexively cause a response in the form of a change in the level of cardiac activity.

Fast and accurate adaptation of blood circulation to the specific needs of the body is achieved thanks to the perfect and diverse mechanisms for regulating the work of the heart. These mechanisms can be divided into three levels:

Intracardiac regulation (self-regulation) is due to the fact that:

Myocardial cells themselves are able to change the force of contraction depending on the degree of their stretching;

Accumulate end products of metabolism that cause a change in the work of the heart.

Nervous regulation is carried out by the activity of the autonomic nervous system - sympathetic and parasympathetic biologically active substances that change the strength of their contractions, etc. Nerve impulses coming to the heart along the branches of the vagus nerve (parasympathetic impulses) reduce the strength and frequency of contractions. Impulses coming to the heart along the sympathetic nerves (their centers are located in the cervical spinal cord) increase the frequency and strength of heart contractions.

Humoral regulation is associated with a change in the activity of the heart under the influence of biologically active substances and some ions. For example, adrenaline, norepinephrine (adrenal cortex hormones), glucagon (pancreatic hormone), serotonin (produced by the glands of the intestinal mucosa), thyroxine (thyroid hormone), etc., as well as calcium ions enhance cardiac activity. Acetylcholine, potassium ions reduce the work of the heart.

3. Psychological foundations of physical culture

3.1 Specific methods and techniques of "Psychoregulatory Training"

The most effective way to improve sports performance is a rationally organized training process. Depending on the sport, there is a wide range of means and methods of sports training.

Psychological ergogenic means are actually necessary for psychoregulatory training, which is to a certain extent analogous to physical training. In general, physical training enhances positive aspects and reduces negative effects on physiological energy production, while psychological training should improve positive mental responses and minimize negative effects on the psyche. The main specific means of sports training in sports characterized by active motor activity are physical exercises.

Means of sports training can be divided into three groups of exercises: selected competitive, special-preparatory, general-preparatory.

Selected competitive exercises are holistic motor actions (or a set of motor actions) that are a means of wrestling and are performed, if possible, in accordance with the rules of competitions in the chosen sport.

A number of competitive exercises are relatively narrowly focused and limited in terms of the motor composition of actions. These are cyclic disciplines (track and field athletics; walking; skiing, cycling; skating; swimming; rowing, etc.); acyclic (weightlifting, shooting, martial arts, etc.) and mixed exercises (track and field jumps, throwing, etc.) According to the nature of the impact on the basic physical qualities, these exercises can be divided into speed-strength and requiring a predominant manifestation of endurance, as well as complex - influencing on a wide range of physical abilities, which include sports games and martial arts (wrestling, boxing, fencing). In these types of competitive exercises, a complex manifestation of the main physical qualities occurs in conditions of constant and sudden changes in the situation and forms of movements.

There are also complexes of relatively independent competitive exercises, representing special sports - biathlon and all-around. They can include both competitively homogeneous exercises (speed skating) and completely heterogeneous ones (modern pentathlon, athletics all-around, Nordic combined, etc.). At the same time, there is a large group of competitive multi-athlon exercises with a constantly changing content (gymnastics, figure skating, diving, etc.).

Along with the above complexes of competitive exercises in the process of sports training, their training forms are also used, which, according to certain features of the execution mode, may differ from the actual competitive ones, because. are aimed at solving training problems and can be more heavy or lighter forms of these exercises.

The proportion of selected competitive exercises in most sports, with the exception of sports games, is small, because they make very high demands on the athlete's body.

Special-preparatory exercises include elements of competitive actions, their connections and variations, as well as movements and actions that are essentially similar to them in the form or nature of the displayed abilities. The point of any special preparatory exercise is to speed up and improve the preparation process in a competitive exercise. That is why they are specific in each case, and therefore, relatively limited in scope.

The concept of "special preparatory exercises" is collective, as it combines a whole group of exercises:

1) bringing exercises - motor actions that facilitate the mastering of the main physical exercise due to the content in them of some movements that are similar in appearance and the nature of neuromuscular tension (for example, moving the legs from push-up lying to push-up while standing with legs bent apart is a lead-in exercise for mastering jumping legs apart over a goat in length);

2) preparatory exercises - motor actions that contribute to the development of those motor qualities that are necessary for the successful study of the main physical exercise (for example, pull-ups will serve as a preparatory exercise for learning rope climbing).

3) exercises in the form of separate parts of a competitive exercise (elements of a competitive combination - for gymnasts, segments of a competitive distance - for runners, swimmers, game combinations - for football players, volleyball players, etc.);

4) simulation exercises that approximately recreate a competitive exercise in other conditions (roller skating for a speed skater);

5) exercises from related types of sports exercises (somersaults from acrobatics - for a jumper into the water).

The choice of special preparatory exercises depends on the objectives of the training process. For example, when mastering a new motor action, lead-up exercises are widely used, and to maintain the required level of fitness in the off-season, imitation exercises are used.

General preparatory exercises are mainly means of general training of an athlete. General preparatory exercises do not have a direct connection with competitive exercises and are intended to expand the range of motor skills and qualities of an athlete, to increase his overall fitness. The volume of general preparatory exercises theoretically has no limits. However, in a particular training process, a relatively limited number of them are used. This is explained by the fact that in conditions of deep specialization and a shortage of training time, an athlete selects only those general preparatory exercises that in one way or another contribute to his specialization.

When choosing general preparatory exercises, the following requirements are usually met: the general physical training of an athlete should include means at the early stages of the sports path that allow you to effectively solve the problems of comprehensive physical development, and at the stages of in-depth specialization and sports improvement, be the foundation for improving competitive skills and physical abilities that determine sports results .

General pedagogical and other means and methods used in sports training.

In combination with the system of exercises, which is the specific basis of the training process, many general pedagogical and special means and methods included in the athlete's training system are used in sports training.

Means and methods of verbal, visual and sensory-correctional influence. As in any pedagogical process, the leading role in sports training belongs to the teacher-trainer. To guide the training activity of an athlete, his training and education, the coach primarily uses methodically developed forms of speech communication, persuasion, suggestion, clarification and management. It is well known that the role of the word as a pedagogical means and method is exceptionally great and multifaceted. With its help, the coach influences virtually all aspects of the athlete's activity during the training process. These methods include instructions before performing tasks, accompanying explanations introduced during the exercises and in the intervals between them, instructions and commands, comments and verbal assessments of an encouraging or corrective nature.

To ensure the necessary visibility and reliability of perceptions when setting, performing tasks and analyzing the actual results of their implementation, along with traditional means and methods of visual training (natural display, demonstration of visual aids, etc.), modern sports practice uses specialized tools and methods. They are aimed not only at the formation of visual perceptions, but also provide visibility in the broadest sense of the word (as a directed impact on all sense organs involved in the control of movements), provide objective information about the parameters of the actions performed and contribute to their correction in the course of execution. So, when solving the problems of technical, tactical and physical training, in particular, they apply:

Means of film cyclographic and videotape demonstration (demonstration of typical film loops with recording of the technique of sports movements, analysis of videotape recordings of an exercise just performed by an athlete, etc.);

Methods and techniques of directed “feeling” of movements associated with the use of special training devices (for example, gymnastic simulators with a mechanical device that sets the direction of rotation, pendulum simulators for experiencing the dynamics of efforts during shot put);

Means and methods of selective demonstration, orientation and leadership (recreation of spatial, temporal and rhythmic characteristics of movements with the help of electronic and mechanical equipment that allows them to be perceived visually, aurally or tactilely; introducing object and other landmarks into the Environment; performing exercises under a sound leader or light leader etc.).

Ideomotor, autogenic and similar methods. This specific group of methods consists of special methods of targeted use by an athlete of inner speech, figurative thinking, muscle-motor and other sensory representations to influence his mental and general state, regulate it and form operational readiness to perform training or competitive exercises. This, in particular, is an ideomotor exercise (mental reproduction of a motor action with a focus on the decisive phases before its actual execution), emotional self-adjustment to the upcoming action with the help of an internal monologue, self-orders, and similar methods of self-motivation and self-organization.

Methods of psycho-regulatory training are used before and after training sessions, but separate methods that are not associated with prolonged relaxation (a state of suggested relaxation) can also take place during a training session.

4. Physiological bases of physical culture

4.1 Connection of the theory and methodology of physical education with other sciences

The theory of physical education and development of the child is associated with a complex of scientific disciplines. Some of them study the social patterns of development and organization of physical culture, the influence of physical exercises on the body and psyche of the child, as well as the use of means and methods of pedagogical influence (general theory and methods of physical culture, general and preschool pedagogy, psychophysiology of physical education, child psychology).

Other sciences (medical-biological cycle, such as physiology, anatomy, medicine, biology) study the procedures for the biological development of the child. Each of the above sciences studies a certain aspect of physical development. The theory and methodology of physical education as an independent science integrates the achievements of related sciences and is a system of pedagogical influences to achieve the results of physical education.

The theory and methodology of physical education is associated with a complex of disciplines of a humanitarian nature - the general theory of physical culture and education, general and preschool pedagogy, the psychology of physical culture and sports, child, developmental, social psychology, philosophy, etc.

It also relies on biomedical and natural science disciplines - physiology, biomechanics of physical exercise, anatomy, pediatrics, neuropsychology, hygiene, medical and pedagogical control, etc.

Thanks to the complex use of related sciences, it became possible to study the social patterns of development and organization of physical culture, the characteristics of the impact of physical exercises on the physical and mental development of the child; regularities of formation of motional skills and abilities are revealed, laws of application of means, forms and methods of pedagogical influence are defined.

The disciplines of the medical-pedagogical and psychological-pedagogical cycle study a certain aspect of the child's physical development. The theory and methodology of physical education and development of the child is the basis of the system of pedagogical influence to achieve the best results of physical education.

The methodological basis of the subject is the provisions of domestic and foreign experts in the field of philosophy, psychology, medicine, biology, physiology and other sciences on the relationship and interdependence of the development of motor functions and the child's psyche; the vital role of motor activity as the basis of the life support of his body.

The natural-scientific and psychological-pedagogical basis of this theory is the teaching of I.M. Sechenov and I.P. Pavlov about higher nervous activity. It allows you to understand the patterns of formation of motor skills, the features of building movements and the development of psychophysical qualities; methodically correctly build the process of education and upbringing.

Based on the achievements of age-related physiology and neuropsychology, the child's body is considered as a single self-regulating system in which physiological, psychological and functional processes controlled by higher nervous activity interact. Modern psychophysiology asserts: physiological and mental are functions of the same reflex reflective activity. Studies show that the mental activity of a child is conditioned reflex in nature and is formed during childhood under the influence of education. These provisions are reflected in the works of I.M. Sechenov, I.P. Pavlov, their students and followers - N.I. Krasnogorsky, N.I. Kasatkin, N.M. Shchelovanova and others.

The work of psychologists L.S. Vygotsky, A.N. Leontiev, S.L. Rubinstein, A.P. Zaporozhets testify that none of the qualities of the human psyche - will, memory, thinking, creativity, etc., are given to a child from birth in finished form. They are formed as a result of the assimilation by children of the experience accumulated by previous generations. Not given by inheritance and vital actions and movements.

A child divided by itself will never stand up and walk. Even this has to be taught. From birth, movements are not properties of the human personality, human life. They can become such only in the process of their human, socio-historically programmed way of use.

As the organs of the individual's body turn into organs of human life, the personality arises as an "individual set of human-functional organs." In this sense, the emergence of personality is a process of transformation of biologically given material by the forces of social reality that exists outside and completely independent of this material.

Thus, man as a biosocial being is the only living creature that cognizes and transforms not only the environment, but also himself.

Experimental proof I.M. Sechenov and I.P. Pavlov that mental activity does not occur spontaneously, but in close dependence on bodily activity and on the surrounding conditions of the outside world, allowed I.M. Sechenov to assert that all external manifestations of brain activity can be reduced to muscle movement.

According to psychological theory, action is the quintessence of an active approach to personality development. The importance of purposeful work on the development and improvement of movements was also pointed out by such scientists as A.A. Ukhtomsky, N.A. Bernstein, A.V. Zaporozhets, A.N. Leontiev, S.L. Rubinstein.

Thus, we emphasize once again that the specificity of a voluntary action is its awareness. A conscious, rational action requires training of the motor apparatus with the participation of consciousness. Conscious action is not only fast, but also accurate (research by N.D. Gordeeva, O.I. Kokareva). One of the most important problems of the theory and methodology of physical education and development is the problem of transforming a child's movement into a free rational action.

The influence of the body on the state of the nervous system is enormous. Physical activity is of primary importance for the course of mental processes. There is a close relationship between the activity of the central nervous system and the work of the human musculoskeletal system. In the skeletal muscles there are specific nerve cells (proprioreceptors), which, during muscle contractions, send stimulating impulses to the brain according to the feedback principle. Physiological studies confirm that many functions of the central nervous system depend on muscle activity.

From the first moments of birth, the child adapts to intrauterine existence. He masters the basic laws of life. Interacting with the external environment, the child gradually acquires the ability to harmonize with it, and this is considered by MP Pavlov as the basic law of life.

Given the potential of the child, adults have a nourishing effect on the nose. This, above all, is expressed in the concern for the physical health of the baby, his spiritual, intellectual, moral and aesthetic development.

Methods of individual familiarization of the child with life include natural means of psychophysical development developed specially in the upbringing system. They are aimed at a comprehensive expansion of the functional capabilities of the body.

In order to increase the body's resistance to a rapidly changing external environment, the system of physical education of a child provides for a scientifically based mode of hardening, the formation of motor skills, which are expressed in various forms of organizing motor activity: morning exercises, classes, outdoor games and sports exercises. The weather conditions are also taken into account. The sun, air and water are used to increase the vitality of the organism. Hardening and physical exercises expand the functionality of the child's body, have a training effect on the development of the brain, higher nervous activity, the musculoskeletal system and personal qualities, contributing to individual adaptation to the external environment, helping to communicate with peers and adults.

...

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FEDERAL AGENCY FOR EDUCATION OF THE RUSSIAN FEDERATION

Moscow State University of Economics,

statistics and informatics

ESSAY

by discipline: physical culture

on the topic: "Socio-biological foundations of physical

culture and sports"

I option

Completed by: Rezvyakova V.V.

Specialty: "Jurisprudence"

Checked: __________________

Ulan-Ude 2006

Introduction

1. Functions of the main physical systems of the body: cardiovascular

and musculoskeletal, their interaction

1.1 Functions of the human musculoskeletal system

1.1.1 Bone tissue

1.1.2 General information about muscles

1.1.2 Muscle work, the importance of muscle training

1.2 Cardiovascular system, its functions

2. A set of physical education exercises for knowledge workers

3. Social functions of physical culture and sports (preparation for professional activities, organization of leisure, etc.)

Conclusion

List of sources used

Introduction

The human body is a self-developing and self-regulating biological system, which is influenced by social, environmental, biological and other factors. Physical culture is a part of the general culture of society, reflecting the level of purposeful use of physical exercises to improve health and harmonious development of the individual. Physical culture was formed in the early stages of the development of human society, its improvement continues to the present. The role of physical culture has especially increased in connection with urbanization, the deterioration of the ecological situation, and the automation of labor.

In our country, there is a state structure for the organization of physical culture and sports, a system of medical support for physical culture and sports has been created in the form of medical and sports dispensaries. Physical culture is introduced at enterprises in the form of industrial gymnastics, as well as in sections of general physical training at the place of work or residence, sports and recreation centers and voluntary sports societies.

1. Functions of the main physical systems of the body: cardiovascular and musculoskeletal, their interaction

1.1 Functions of the human musculoskeletal system

The skeleton and muscles are the supporting structures and organs of human movement. They perform a protective function, limiting the cavities in which the internal organs are located. Thus, the heart and lungs are protected by the chest and the muscles of the chest and back; abdominal organs (stomach, intestines, kidneys) - lower spine, pelvic bones, muscles of the back and abdomen; The brain is located in the cranial cavity, and the spinal cord is located in the spinal canal.

1.1.1 Bone tissue

The bones of the human skeleton are formed by bone tissue - a type of connective tissue. Bone tissue is supplied with nerves and blood vessels. Its cells have processes. Bone cells and their processes are surrounded by tiny "tubules" filled with intercellular fluid through which the nutrition and respiration of bone cells takes place.

The pumping function of the heart is based on the alternation of relaxation (diastole) and contraction (systole) of the ventricles of the heart. During diastole, the ventricles fill with blood, and during systole they eject it into the large arteries (aorta and pulmonary trunk). At the exit from the ventricles, there are heart valves that prevent the return of blood from the arteries to the heart. Before filling the ventricles, blood flows through large veins (vena cava and pulmonary veins) into the atria. Atrial systole precedes ventricular systole, so the atria act as auxiliary pumps to help fill the ventricles.

Blood, continuously circulating in the body, passes through the arteries, capillaries and veins. Arteries and veins differ in the direction of blood flow, not in its composition. Veins supply blood to the heart, and arteries drain away from it. In the systemic circulation, oxygenated blood flows through the arteries, and in the pulmonary circulation, through the veins.

The walls of the arteries consist of three layers: an inner layer consisting of squamous endothelium, a middle layer consisting of smooth muscles and elastic fibers, and an outer layer consisting of fibrous connective tissue containing collagen fibers. Large arteries located near the heart (aorta, subclavian arteries, and carotid arteries) have to withstand the high pressure of blood pushed out by the left ventricle of the heart. These vessels have thick walls, the middle layer of which consists mainly of elastic fibers. Therefore, during systole, they can stretch without tearing. After the end of systole, the walls of the arteries contract, which ensures a continuous flow of blood throughout the arteries. Arteries farther from the heart have a similar structure, but contain more smooth muscle fibers in the middle layer. They are innervated by fibers of the sympathetic nervous system, and the impulses coming through these fibers regulate their diameter.

From the arteries, blood flows into smaller vessels called arterioles, and from them into the capillaries. Capillaries are the most functionally important department of the circulatory system, since it is in them that the exchange between blood and interstitial fluid takes place. Venules, arterioles and metarterioles are involved in the regulation of capillary blood flow, therefore, the totality of vessels from arterioles to venules - the so-called terminal bed (microvasculature) - is considered as a common functional unit. The device of this system meets two basic requirements for any metabolic processes: the blood in the capillaries comes into contact with a very large surface for a sufficiently long time.

Veins are blood vessels that carry carbon dioxide-rich blood from organs and tissues to the heart (excluding the pulmonary and umbilical veins, which carry arterial blood). The walls of the veins are arranged in much the same way as the walls of the arteries, only the middle layer of the wall contains less muscle and elastic fibers than in the arteries, and the diameter of the lumen is larger. The veins have semilunar valves, formed by folds of the inner membrane, which are pierced by elastic fibers. The valves prevent the backflow of blood and thus ensure its movement in only one direction. Some veins are located between large muscles (for example, in the arms and legs). When the muscles contract, they put pressure on the veins and compress them, contributing to the return of venous blood to the heart. Blood enters the veins from the venules.

The functional element of the heart is a muscle fiber - a chain of myocardial cells connected to each other and enclosed in a common sarcoplasmic membrane. Depending on the morphological and functional features in the heart, two types of fibers are distinguished - muscle fibers of the working myocardium of the atria and ventricles, which make up the bulk of the heart and provide its pumping function, and muscle fibers of the pacemaker (pacemaker) and muscle fibers of the conduction system of the heart, which are responsible for generating excitation and conducting it to the cells of the working myocardium.

At rest, the minute volume of the human heart (the amount of blood that is ejected by the ventricle in one minute) is about 5 liters, and with heavy physical exertion, the minute volume of the heart increases to almost 30 liters.

2. A set of physical exercises for employees

mental labor

Physical education, which has an applied focus on preparing for a certain labor or other activity, is commonly called physical training. The result of physical training, respectively, is physical fitness. Physical training and its result can be both general (general physical training) and deeply specialized, causing special physical performance in the process of a certain activity (for example, physical training of a geologist, assembler, astronaut). Physical culture should be an organic component of the lifestyle of every person from birth to old age.

Persons engaged mainly in mental work should gradually increase the load, including large muscle groups, exercises with effort, in contrast to hard physical labor workers, for whom relaxation exercises, unloading large muscle groups, using lightweight starting positions, the so-called breathing exercises . When doing physical education and sports, general developmental exercises are necessarily used in combination with respiratory and special ones, the latter are aimed at improving physical qualities. In old age, physical exercise helps to maintain performance. Physical exercises have a beneficial effect on the functional state of the central nervous system, improve the state of the cardiovascular system, normalize metabolic processes and endocrine regulation of functions, improve the state of the musculoskeletal system, and form the correct posture. Physical education requires mandatory medical supervision, as well as self-control. The discrepancy between physical activity and the functional capabilities of the body can cause disturbances in various body systems, leading to overstrain.

The main components of a healthy lifestyle for knowledge workers are exercise and physical education.

Charger- a set of physical exercises performed in the morning after waking up; essential element of a healthy lifestyle. Charging activates the activity of the functional systems of the body, contributing to a faster transition from sleep to wakefulness and an increase in overall tone. A properly selected set of physical exercises has a beneficial effect on the functions of the respiratory and circulatory organs, the activity of the muscular-articular apparatus, and enhances intestinal motility. Of particular importance is exercise for mental workers, people leading a sedentary lifestyle, people of older age groups, as well as those prone to acute respiratory diseases.

A set of physical exercises is selected in accordance with the age, gender, health status, level of physical fitness of a person. The sequence of exercises performed is built in such a way that the body is gradually included in the work (they also gradually reduce the load, finishing charging). Charging should begin with breathing exercises that help eliminate congestion after sleep, developing respiratory muscles. Charging can be performed in any position (lying, sitting, standing) or alternate them: from lying down to sitting, etc. Exercises should affect all the most important muscle groups and joints. Physical load is determined by the complexity of the exercises, their number (10-15), the number of repetitions and the pace of execution. Men are recommended strength and static exercises using projectiles (for example, dumbbells, kettlebells), women - exercises that develop flexibility, strengthen the abdominal muscles and pelvic floor (with a gymnastic stick, ball, rope). Elderly and senile people are recommended exercises that help maintain joint mobility, straighten the spine; exercises are performed at a slow pace and end with self-massage of the head and neck . In the complex of exercises for persons suffering from chronic diseases, it is necessary to include elements of physiotherapy exercises and self-massage; for an adequate selection of exercises recommended for a particular pathology (or functional impairment), it is advisable to refer the patient for a consultation with a specialist in physiotherapy exercises.

The body's response to muscle work during exercise should be moderate: heart rate, blood pressure should recover after 3-5 min recreation. Shortness of breath, weakness, dizziness, palpitations indicate excessive physical exertion or an unsuccessfully selected set of exercises.

The main hygienic rule for charging is the regularity of classes. Charging is done daily (with the exception of acute periods of illness or injury), before breakfast, if possible in the fresh air. Duration of classes 8-15 min. Charging is completed with water procedures - rubbing, dousing, showering. A very effective tonic and hardening agent is wiping with hot water, followed by drying in the room (without rubbing the body with a towel).

When exercising, you need self-control . Particular attention should be paid to the correctness of breathing (it should be deep, rhythmic). Clothing and shoes should be appropriate for the air temperature, but not restrict movement. The set of exercises is periodically (after 2 weeks) changed, and as physical fitness increases, they become more difficult.

It is advisable to repeat the morning complex or individual exercises during the day (to relieve fatigue, especially with prolonged mental activity, mental stress) or in the evening (to normalize sleep).

Gymnastic exercises in gymnastics, for their targeted use, they are classified according to an anatomical feature (for example, exercises for the arms, legs, torso), according to the nature of the target orientation of the exercises (breathing, for coordination of movements, for balance, corrective, etc.). Thanks to breathing exercises, a better supply of oxygen to the tissues is ensured. Breathing exercises, accompanied only by the movement of the chest and diaphragm, are conditionally called static, and if they are combined with movements of the arms, legs, torso, then they are referred to as dynamic.

Gymnastics should be carried out daily for 12-15 min in a ventilated room. The complex usually includes 12-17 exercises for the upper and lower extremities, muscles of the trunk, abdominals and others, which are repeated 6-8 times. They complete the session with slow and fast walking, breathing exercises and self-massage. The gymnastics complex (or individual movements) can be repeated in the afternoon or evening.

In diseases of the cardiovascular and respiratory systems, special breathing exercises are performed. They lower (inspiratory phase) and increase (expiratory phase) intrathoracic pressure, facilitating venous return of blood to the heart with rhythmic breathing, increase lung capacity, chest mobility, and enhance bronchial drainage. Exercises for the abdominal muscles have a therapeutic effect on the motor and secretory activity of the digestive system.

In the main part of the lesson, exercises are used that have a training and therapeutic effect, while maintaining a certain intensity of physical activity, which is permissible for health reasons, age and physical fitness of the patient. In the final part, the physical load is gradually reduced. Below are the main exercises that can be applied by knowledge workers.

Exercises for the joints of the arms and legs:

brushes

Exercise #1:

We clench and unclench our fists, rhythmically, as quickly as possible. The exercise is performed in two versions: first, we focus on clenching the fingers into a fist (grasping movements), and then on unclenching (throwing), and the fingers must be fully extended.

Exercise #2:

Consistently squeeze the fingers from the little finger to the big one several times, and then from the index to the little finger. Then we shake our hands, relax the muscles.

Exercise #3:

Now we rotate the brushes, clenched into a fist, in a circle of maximum diameter, first in one direction, then in the other direction.

Elbow joints

Exercise #4:

Shoulders are parallel to the floor, fixed. The arms are bent at the elbows, the forearms hang freely. We make rotational movements with the forearms around the elbow joints in both directions. Make sure your shoulders don't move.

Shoulder joints

Exercise #5:

We rotate the straightened arm, freely lowered along the body, in the frontal plane in front of us (a feeling of heaviness and swelling will appear in the hand, it will turn red from the rushing blood). Gradually increase the rotation speed. We train alternately both shoulder joints. We rotate each hand first clockwise, then counterclockwise.

Exercise #6:

Head straight. Shoulders pull forward towards each other. We feel a pleasant tension. We give a slight relaxation and again with a new effort additional tension, again relaxation, etc.

Exercise number 7:

Then - back, the shoulder blades “run into” one another. In each direction, we perform the exercise several times.

Exercise #8:

Circular movements of the shoulders forward and then back are carried out according to the same principle. The amplitude is maximum.

Exercise number 9:

Shake your hands, relax your muscles.

Exercise number 10:

The hands are clasped in front of the chest. The body is straight, the position is fixed. Only the head and shoulders move, everything else is motionless. We look to the right, then turn our head in the same direction. The right hand begins to pull the left hand to the right. We reach the stop and still push ourselves, trying to continue moving. Then, without changing the position, we release the tension and apply additional force again. After several such tensions-relaxations, we smoothly move to the left (now the left hand pulls the right) and perform the exercise in the same way.

Feet

Exercise number 11:

We focus on the ankle joint. We perform the exercise first with the right, and then with the left foot. We bend the leg slightly at the knee, keep the foot in the air - this is the starting position. Pulling the sock away from you, we make small springy movements. We repeat the movement several times, and then we stretch forward with the heel, the toe towards ourselves.

knee joints

Exercise number 12:

The leg is bent at the knee, the thigh is parallel to the floor, the lower leg is relaxed. We perform rotational movements of the lower leg several times in each direction (clockwise and counterclockwise) alternately with each leg. We stand straight, shoulders straightened.

Hip joints

Exercise number 13:

We walk on straightened legs, first relying on the entire foot, then on the heels, on the toes, on the inside of the feet and on the outside of the feet. You can even speed up! Don't bend your knees! We do not swing our shoulders, we feel tension in the hip joints and in the sacrum.

· exercises for the spine: we consistently work with each section of the spine: cervical, upper thoracic, lower thoracic, lumbar. Before starting exercises on the spine, we take a deep breath through the nose and slowly exhale through the mouth. Exhalation should be at least 2-3 times longer than inhalation.

Exercise #1:

The body is straight, we do not throw back our head, but slightly tilt it back, the chin is directed to the ceiling. We stretch the chin up. Then we stop the movement for a second, release the tension a little, but do not relax and again stretch our chin up.

Exercise #2:

The spine is always straight. Shoulders during the exercise are absolutely motionless. We tilt our head to the right (do not turn) and without much effort we try to touch the shoulder with our ear. Then we tilt our head to the left shoulder.

Exercise #3:

Circular head movements

Exercise #4:

The spine is straight, the pelvis or tailbone is fed forward and fixed in this position. The head is motionless, arms along the body. Lowering your shoulders, stretch your hands to the floor. We feel tension in the upper thoracic spine and with each repetition, after a slight relaxation, we add a little effort. We raise our shoulders to the stop, with the crown we stretch to the ceiling, the spine is stretched. Several times we alternate the movement of the shoulders up with a slight relaxation.

Exercise #5:

We bend the right arm behind the head, elbow to the ceiling, we also direct our gaze to the ceiling. Left shoulder down. We stretch the right side, performing alternation of tension with slight relaxation. The oscillation amplitude is small. The spine takes the form of an arc. There are no slopes! We change hands. We do the same a few times to the right.

Exercise #6:

Circular movements of the hips, first 8-10 times in one direction, then the same amount in the other direction. The upper part of the body is fixed.

Exercise number 7:

The legs are wider than shoulders, the feet are “glued” to the floor parallel to each other, the body is tilted forward at an angle of 45 °, the back is straight, the hands are on the shoulder girdle. We begin to turn the body around the fixed spine to the right: the eyes, head, neck, shoulders, chest turn towards the ceiling, while the elbow of the right hand “looks” up. The alternation of tension and slight relaxation allows you to gradually increase the angle of rotation. After completing several such alternations, smoothly and slowly return to the starting position. Only then can you straighten the body! We do the same exercise to the left.

When performing physical exercises, one should not cross the border of fatigue, and if a feeling of fatigue occurs, modify movements, diversify the form of muscle activity or, if this no longer brings relief, stop it.

Also important is the health-improving application of labor processes. Particularly useful in this regard are the types of work associated with the activity of large muscle groups and the rhythm of movements.

3. The value of physical culture and sports (preparation for

professional activities, organization of leisure, etc.)

Physical exercise has a beneficial effect on the entire body, improves health, makes a person hardened, able to withstand a variety of adverse environmental effects. Physical education, sports, labor contribute to the formation and development of the skeleton and muscles. Physical exercise, feasible work, an active lifestyle contribute to the normal functioning of the heart. During physical work, the volume of blood flowing through the heart muscle increases, and its supply of oxygen and nutrients improves. This helps to strengthen the heart muscle and its development. With a decrease in physical activity, the heart muscle weakens.

Physical activity and hardening of the body preserve and strengthen health. They increase efficiency, stimulate protective and adaptive reactions of the body. Physical exercise is important not only in the prevention, but also in the successful treatment of various diseases.

Physical exercise allows you to ensure the proper development of the body, increase immunity, and contribute to adaptation to increasing loads.

In the process of repeated repetition of physical exercises, existing ones are improved, lost ones are restored and new (for example, compensatory) motor skills and physical qualities are developed, positive changes in the function of organs and systems occur, which together contribute to the restoration of health, fitness, increased physical performance and other changes in the state organism. Physical activity in the process of training should be adequate to the functional capabilities of a person. So, in old age, the period necessary to adapt to a given level of load is lengthened, tolerance to physical activity decreases, and recovery processes slow down.

An increase in the functional activity of internal organs during exercise is associated with the activation of neurohumoral mechanisms, the inclusion of additional humoral metabolism regulators, tissue hormones, hormones of the endocrine glands, and the action of other biologically active substances. Under the influence of physical culture, the balance and mobility of the processes of excitation and inhibition increase, the activity of the motor, vestibular, auditory, visual, and tactile analyzers improves.

Physical culture contributes to the restoration of motor-visceral reflex reactions, improving the functional state of the cardiovascular system, respiratory organs, digestion, and excretion. Physical exercises cause activation of energy processes, normalization (especially in the initial stages) of impaired lipid and carbohydrate metabolism.

Adaptation to physical exercises is accompanied by more economical reactions of the body to increasing physical activity. At the same time, physical exercises significantly stimulate peripheral blood circulation and microcirculation, facilitating the work of the heart.

Physical education is an integral part of the complex system of education. Insufficient physical activity can cause many adverse consequences: it leads to a deterioration in health, a decrease in physical and mental performance, and creates prerequisites for the development of various forms of pathology.

The effectiveness of physical culture depends not only on the dosage of physical activity, but also on the correct selection of various means of physical culture, the sequence of physical exercises. Physical labor, physical exercises should be done systematically, consistently increasing the load. Physical culture is based on the didactic principles of physical training: repetition, regularity and duration of exposure necessary to strengthen motor skills; gradual increase in physical activity, helping to avoid physical overstrain; the comprehensiveness of the impact with the help of exercises for different muscle groups; the availability of exercises in accordance with the individual characteristics of the patient. The choice of means of physical culture depends on the state of the person, the mode of physical activity.

Conclusion

Physical education is an organized process of influencing a person through physical exercises, hygiene measures and the natural forces of nature in order to form such qualities and acquire such knowledge, skills and abilities that meet the requirements of society and the interests of the individual.

It is important that physical culture is part of an overall healthy lifestyle. Reasonable, well-established daily routine, proper nutrition, active motor mode, along with systematic hardening procedures that provide the greatest mobilization of the body's defenses, and, consequently, maximum health and active longevity. Thus, a healthy lifestyle is aimed not only at protecting and strengthening health, but also at the harmonious development of the individual, the optimal combination of physical and spiritual interests, human capabilities, and the prudent use of his reserves.

List of sources used

1. Danko Yu.I. Essays on the physiology of physical exercises, Moscow: Sov. Russia, 1974;

2. Dineika K.V. Movement, breathing, psychophysical training, Minsk, 1981;

3. Ivanchenko V.A. Secrets of your cheerfulness, M. Infra M, 1998;

4. Kaptelin A.F. Restorative treatment (physiotherapy exercises, massage and occupational therapy) for injuries and deformities of the musculoskeletal system, M., 1969;

5. Kutsenko G.I., Novikov Yu.V. A book about a healthy lifestyle, M .: Children's literature, 1987;

6. Minkh A.A. Essays on the hygiene of physical exercises and sports, M .: Education, 2000.

7. Book about health, ed. Yu.P. Lisitsyna, M., 1988.

8. Therapeutic physical culture, ed. V.A. Epifanova, M., 1987;

9. Methodical bases and forms of medical physical culture. Physiological problems of detraining, ed. A.V. Korobkova, M., 1970

10. Human Physiology, ed. N.V. Zimkina, M., 1975.

11. Physical culture of the student. Textbook for university students. / Ed. IN AND. Ilyinich.- M.: Gardariki, 1999.

12. Physical culture. Textbook for students of technical universities./Under the general editorship. V.A. Kovalenko. - M .: "ASV", 2000

The socio-biological foundations of physical culture are principles of interaction of social and biological patterns in the process of mastering the values ​​of physical culture by a person. Naturally - the scientific foundations of physical culture - a complex of biomedical sciences (anatomy, physiology, biology, biochemistry, hygiene, etc.). Anatomy and physiology are the most important biological sciences about the structure and functions of the human body. Man obeys the biological laws inherent in all living beings. However, it differs from representatives of the animal world not only in its structure, but also in its developed thinking, intellect, speech, features of social and living conditions and social relationships.

Human organism- a well-coordinated single self-regulating and self-developing biological system, the functional activity of which is due to the interaction of mental, motor and vegetative reactions to environmental influences, which can be both beneficial and detrimental to health. All organs are interconnected and interact. Violation of the activity of one organ leads to disruption of the activity of others. A distinctive feature of a person is a conscious and active influence on external natural and social conditions that determine the state of people's health, their performance, life expectancy and fertility (reproductivity).

Without knowledge about the structure of the human body, about the patterns of functioning of individual organs and systems of the body, about the features of the flow of complex processes of its life, it is impossible to organize the process of forming a healthy lifestyle and physical training of the population, including young students.

Every person inherits from parents, congenital, genetically determined traits and characteristics that largely determine individual development in the process of his later life. It should be noted that over the past 100-150 years in a number of countries there has been an early morphofunctional development of the body in children and adolescents. This phenomenon is called acceleration (lat. acceleration - acceleration), it is associated not only with the acceleration of growth and development of the body in general, but also with the earlier onset of puberty, accelerated development of sensory (lat. sensus - feeling), motor abilities and mental functions . Therefore, the boundaries between age periods are rather arbitrary and this is due to significant individual differences, in which the "physiological" age and "passport" age do not always coincide.

Usually, adolescence (16-21 years) is associated with a period of maturation, when all organs, their systems and apparatus reach their morphological and functional maturity. Mature age (22-60 years) is characterized by minor changes in the structure of the body, and the functionality of this rather long period of life is largely determined by the characteristics of lifestyle, nutrition, physical activity. The elderly (61-74 years) and senile (75 years and more) are characterized by physiological processes of restructuring: a decrease in the active capabilities of the body and its systems - immune, nervous, circulatory, etc. A healthy lifestyle, active motor activity in the process of life significantly slows down the process aging.

The vital activity of the organism is based on the process of automatic maintenance of vital factors at the required level, any deviation of which leads to the immediate mobilization of mechanisms that restore this level (homeostasis).

If the work excitatory load is not repeated after a certain period, then the phase of increased performance gradually passes. Another thing is if the functional load is repeated systematically. After some time, the increased level of production of plastic materials, in the mastered phase of exaltation, becomes constant and initial for further growth in working capacity. The exercised organ increases its mass and reaches a higher structural and functional perfection. Updated tissue better adapts to new external stimuli. It should be remembered that the central nervous system (CNS), sending nerve impulses along the motor fibers to the muscles and internal organs, causes their activity.

In turn, the excitation of receptors (sensors) located in these organs and tissues (including muscles) causes a flow of sensitive impulses directed to various parts of the central nervous system, including the cerebral cortex.

Receptors can also be called analyzers. There are analyzers: visual, auditory, olfactory, gustatory, tactile, vestibular, proprioceptive.

Tactile the analyzer provides the perception of touch sensations, its place, strength, duration.

Vestibular the analyzer gives a sense of the position of the body in space, as well as acceleration (both linear and angular) and, therefore, allows you to determine a number of parameters of the movement of the whole body

proprioceptive the analyzer allows you to determine the degree of muscle tension, the relative position of the body links, the speed and acceleration of movements, their amplitude; it is decisive in motor activity, gives information about the movements performed.

The central nervous system, mobilizing muscle contractions, in turn, under the influence of impulses coming from the muscles and internal organs, improves its function.

Decreased for a long time muscle activity sharply limits the flow of sensitive impulses entering the central nervous system. In the absence of such excitatory impulses, the functional level of both the central nervous system and peripheral organs decreases. Therefore, physical activity has a beneficial effect on the central nervous system, forcing the nerve centers to work, including self-healing processes and thereby contributing to the improvement of the central nervous system.

Speaking about the influence of motor activity on the central nervous system, one cannot but say that active muscular activity causes an increase in the activity of the cardiovascular, respiratory and other body systems. In any activity of the body, all its organs and systems act in concert, in close unity. This relationship is carried out by humoral (fluid) regulation and the nervous system.

Humoral regulation is carried out through the blood through special chemicals - hormones secreted by the endocrine glands, the ratio of oxygen and carbon dioxide concentrations, and using other mechanisms. When carbohydrates pass into the blood from the digestive organs, where they enter with food, their excess under the influence of the hormone insulin produced by the pancreas, are converted into glycogen and stored in the body as a reserve.

Under the influence - a hormone secreted into the blood by the adrenal glands in the pre-start state, or during intense muscular work, glycogen is converted into glucose and enters the bloodstream to nourish actively working muscles. An increase in the concentration of carbon dioxide in the blood, which occurs during muscular work, affects the respiratory center and leads to an increase in the depth and frequency of breathing. Strengthening the activity of the heart and, in connection with this, an increase in blood pressure affects special nerve formations in the vessels (baroreceptors) and promote vasodilation.

Circulatory system.

The heart is the main organ of the circulatory system, it is a hollow muscular organ that performs rhythmic contractions, due to which the process of blood circulation in the body takes place. The heart is an autonomous, automatic device, but its work is corrected by direct and feedback connections coming from various organs and systems of the body.

The heart is connected with the central nervous system, which has a certain regulatory effect on its work.

The cardiovascular system consists from the large and small circles of blood circulation. The left half of the heart serves a large circle of blood circulation, the right - a small one. The systemic circulation starts from the left ventricle of the heart, passes through the tissues of all organs and returns to the right atrium. From the right atrium, blood passes into the right ventricle, and from there, from the right ventricle, the pulmonary circulation begins, which passes through the lungs, where venous blood, giving off carbon dioxide and being saturated with oxygen, turns into arterial blood and goes to the left atrium. From the left atrium, blood passes into the left ventricle and from there again into the systemic circulation.

The activity of the heart consists in the rhythmic change of cardiac cycles, consisting of three phases: atrial contraction, ventricular contractions, and general relaxation of the heart.

Active physical activity of a person has a training effect on the heart and the entire cardiovascular system. Perceiving regular training loads, the heart muscle develops and improves. As a rule, the mass of the heart muscle increases, and the size of the heart also increases. Competitive athletes tend to have a "dilated" heart, which can be seen by doctors on a chest X-ray.

Indicators of the health of the heart are, first of all, the pulse rate , blood pressure, systolic blood volume, minute volume of blood. Statistics show that the volume of the heart of a trained person is 1.5-2 times greater than that of an untrained person.

The pulse rate of trained people is significantly lower than that of untrained people: men: 50 - 60 beats per minute. 70-80 beats per minute in untrained; women: 60 - 70 beats per minute. in trained, 75 - 85 beats per minute. in the untrained. The frequency of the pulse at rest (in the morning, lying down, on an empty stomach) becomes less frequent due to an increase in the power of each contraction. Reducing the pulse rate increases the absolute pause time for the rest of the heart and for the processes of recovery of the heart muscle.

Blood pressure builds up the force of contractions of the ventricles of the heart and the strength of the walls of blood vessels. Blood pressure is measured in the brachial artery. Distinguish the maximum ( systolic) the pressure that is created during the contraction of the left ventricle (systole) and the minimum ( diastolic ) pressure - the pressure that is noted during the relaxation of the left ventricle (diastole). The pressure is maintained by the elasticity of the walls of the distended aorta and other large arteries. Normal pressure at rest: 120\70 mm. rt. pillar.

Physical work contributes to the expansion of blood vessels, reducing the tone of their walls, the free passage of blood; mental work, as well as neuro-emotional stress, leads to vasoconstriction, an increase in the tone of their walls, and even to spasms.

This reaction is especially characteristic of the vessels of the heart and brain. Prolonged intense mental work, frequent neuro-emotional stress, unbalanced with active movements and physical exertion, can lead to a deterioration in the nutrition of these most important organs, a persistent increase in blood pressure, which is called hypertension. A decrease in blood pressure at rest also indicates the disease, which may be the result of a weakening of the activity of the heart muscle.

Due to the denser network of blood vessels and their high elasticity in athletes, as a rule, the maximum pressure is slightly lower than normal.

In a trained person, when performing physical work, blood pressure rises to 200 mm. rt. pillar and can hold on for a long time. In an untrained person, the pressure rises to 200 mm. rt. the column then decreases due to heart fatigue. If intensive work continues for a long time, fainting may occur. After work or the termination of the training load in a trained person, blood pressure is quickly restored to normal (2-3 minutes); in an untrained person, the pressure remains elevated for a long time.

The limiting heart rate in trained people during exercise is at the level of 200 - 240 beats per minute. An untrained heart cannot reach such a frequency.

Systolic blood volume - the amount of blood ejected by the left ventricle of the heart with each contraction. Minute volume of blood is the amount of blood ejected by the ventricle in one minute.

Systolic blood volume in athletes is about 200 ml, in untrained - 130 ml. Minute volume for athletes is 35 - 42 liters, untrained - 22 - 25 liters. The greatest systolic volume is observed at a heart rate of 130 to 180 beats per minute. At a heart rate above 180 beats per minute, systolic volume begins to decline dramatically. Therefore, the best opportunities for training the heart occur during physical exertion, when the pulse rate is in the range of 130-180 beats per minute.

With intense physical work, the heart of an untrained person cannot show the efficiency that provides nutrition to the working organs. To perform a fast run, for example, you need to pump 30 l / min. And the limit of the possibility of an untrained heart is 25 l / min. Therefore, an untrained person cannot run fast for a long time; prolonged intensive muscular work can cause such a person to faint as a result of a lack of oxygen and nutrients.

At rest, the blood makes a complete circulation in 21-22 seconds, during physical work in 8 seconds. and less. As a result of an increase in speed, the supply of tissues with oxygen and nutrients increases significantly.

The movement of blood through the veins is facilitated by the activity of the surrounding muscles (muscle pump). The more often the muscles contract and relax, the more complete their relaxation and contraction, the more help the muscle pump renders to the heart. It works especially effectively when walking, running, skiing, skating, swimming, rowing, etc. The muscle pump promotes faster rest of the heart after intense physical activity.

Respiratory system.

Breathing is not just "inhale - exhale". Respiration is a complex of physiological processes carried out by the respiratory apparatus and the circulatory system, which provides oxygen to the tissues of the body and removes carbon dioxide from them. The respiratory apparatus of a person consists of the lungs located in the cavity of the chest; airways - nasal cavity, nasopharynx, pharynx, trachea, bronchi; chest and respiratory muscles. Branching bronchi end with the smallest closed alveolar passages, in the walls of which there are a large number of spherical protrusions - pulmonary vesicles (alveoli). Each alveolus is surrounded by a dense network of blood capillaries. The total surface of the pulmonary vesicles is more than 100 sq.m.

The lungs are located in a hermetically sealed chest cavity. They are covered with a thin smooth shell - the pleura, the same shell lines the inside of the chest cavity.

The expansion of the chest cavity is carried out as a result of the activity of the respiratory muscles. Exhalation at rest is passive; when the muscles are relaxed, the exhalation of the chest cell decreases under the influence of gravity and atmospheric pressure.

should be distinguished: external breath, at which oxygen from the atmospheric air passes into the blood, and carbon dioxide from the blood into the atmospheric air; transport of gases by the blood; And tissue respiration- the consumption of oxygen by cells and the release of carbon dioxide by them as a result of biochemical reactions associated with the formation of energy to ensure vital processes.

External respiration is carried out in the alveoli of the lungs, where molecules of oxygen and carbon dioxide pass through the semi-permeable walls of the alveoli and capillaries in hundredths of a second.

After the transfer of oxygen by the blood to the tissues, oxygen passes from the blood into the interstitial fluid and from there to the tissue cells, where it is used to ensure metabolic processes. Carbon dioxide, which is intensively produced in the cells, passes into the interstitial fluid and then into the blood and through the lungs is excreted from the body.

The joint performance of the respiratory and circulatory systems is assessed by a number of indicators: respiratory rate, tidal volume, pulmonary ventilation, lung capacity, oxygen demand, oxygen consumption.

Breathing rate on average at rest 12-20 cycles per minute. One cycle consists of inhalation, exhalation and respiratory pause. In women, the respiratory rate is 1-2 cycles higher. In athletes, the respiratory rate is reduced to 8 - 12 cycles per minute. During physical work, the respiratory rate increases in skiers and runners up to 20 - 28, swimmers - yes 36 - 45. There have been cases of an increase in respiratory rate up to 75 cycles per minute.

Tidal volume - the amount of air passing through the lungs during one respiratory cycle. At rest, the volume is 350-800 ml. With intensive work, the volume increases to 2.5 liters.

Pulmonary ventilation is the volume of air that passes through the lungs in one minute. The value of pulmonary ventilation is determined by multiplying the value of the tidal volume by the respiratory rate. At rest, pulmonary ventilation is 5-9l. But it can increase during competitions by 10-20 times.

Vital capacity of the lungs(VEL) the maximum amount of air a person can exhale after a maximum inhalation. On average, it is 3800-4200 ml. in men and 3000-3500 in women.

oxygen request - the amount of oxygen required by the body in one minute for oxidative processes at rest or to ensure work of varying intensity. Oxygen demand corresponds to the amount of energy consumption for the work performed. At rest, 250-300 ml of oxygen per minute is required to ensure the vital activity of the body. Intensive work requires 5-6 liters of oxygen per minute.

Total (total oxygen) request- the amount of oxygen necessary to ensure the performance of all the work ahead.

Oxygen consumption - the amount of oxygen actually used by the body at rest or while performing any work in one minute.

Maximum oxygen consumption (MOC) is the maximum amount of oxygen that can be absorbed by the body during extremely difficult work for it. BMD is an important criterion for the functional state of respiration and circulation.

The usual level of IPC is 2-3.5 l / min. Athletes have 4-6 l / min or more. It is rational to calculate the relative IPC per kilogram of body weight.

IPC is an indicator aerobic(oxygen) performance of the organism, i.e. his ability to perform intense physical work with a sufficient amount of oxygen entering the body. It is believed that in order to increase the level of aerobic performance, training loads should be performed with a heart rate of 150-180 beats / min.

oxygen debt - the amount of oxygen necessary for the oxidation of metabolic products accumulated during physical work. With prolonged intensive work, a total oxygen debt arises, which is eliminated after the end of work. The value of the maximum possible total oxygen debt has a limit (ceiling). In untrained people, it is within 10 liters, in trained people it can reach 20 liters or more. Oxygen debt occurs when a person's oxygen demand is above the oxygen consumption ceiling.

When less oxygen enters tissue cells than is needed to fully meet energy needs, oxygen starvation, or hypoxia, occurs. The causes of hypoxia are different: external- gas pollution, rise to a height: at sea level, the partial pressure of oxygen in the atmospheric air is 159 mm Hg. Art., at an altitude of 5000 m - up to 75-80 mm Hg. st; internal- the state of the respiratory apparatus, the permeability of the walls of the alveoli and capillaries, the number of red blood cells in the blood and the percentage of hemoglobin in them, the permeability of the membranes of tissue cells.

Path of oxygen from pulmonary alveoli to cellular mitochondria(formations in cells that absorb oxygen) is quite complex, the magnitude of its flow depends on the perfection of the function of each of the sections of this path (lungs, blood, cardiovascular system, tissues and, finally, the cell). This path of oxygen movement to the cell, and from it to the lungs, is called oxygen cascade. Systematic physical training not only develops the functional abilities of the respiratory organs, but also improves the function of all parts of the path along which oxygen follows. Oxygen nutrition of muscles has its own characteristics.

Contracted muscles squeeze the capillaries, slowing down blood flow and oxygen supply. The delivery of oxygen to the working muscle takes over myoglobin - respiratory pigment of muscle cells. Its role is also important because only muscle tissue is capable of increasing oxygen consumption a hundred times during the transition from rest to intensive work. Improving the entire oxygen cascade during physical training significantly expands the body's ability to consume oxygen and creates the basis for the elimination of hypoxic phenomena in the organs and tissues of the human body.

Organs differ significantly in their ability to tolerate hypoxia of varying duration. The cerebral cortex is one of the organs most sensitive to hypoxia. The skeletal muscles are much less sensitive to oxygen deficiency. Even two-hour complete oxygen starvation is not reflected on it.

An important role in the regulation of oxygen metabolism both in organs and tissues, and in the body as a whole has carbon dioxide. There are strictly defined relationships between the concentration of carbon dioxide in the blood and the delivery of oxygen to tissues. A change in the content of carbon dioxide in the blood affects the central and peripheral regulatory mechanisms that improve the supply of oxygen to the body, and serves as a powerful regulator in the fight against hypoxia.

Bone system.

Humans have over 200 bones(85 paired and 36 unpaired), which, depending on the form and function, are divided into: tubular(bones of limbs); spongy(perform mainly protective and supporting functions - ribs, sternum, vertebrae, etc.); flat(bones of the skull, pelvis, limb belts); mixed(base of skull).

Each bone contains all types of tissues, but bone, which is a type of connective tissue, predominates. The composition of the bone includes organic and inorganic substances. Inorganic (65-70% dry weight) are mainly phosphorus and calcium. Organic (30-35%) are bone cells, collagen fibers. Elasticity, elasticity of bones depends on the presence of organic substances in them, and hardness is provided by mineral salts. The combination of organic substances and mineral salts in living bone gives it an extraordinary strength and elasticity, which can be compared with the hardness and elasticity of cast iron, bronze or copper. The bones of children are more elastic and resilient - organic substances predominate in them, while the bones of older people are more fragile - they contain a large amount of inorganic compounds.

With the systematic performance of significant in terms of volume and intensity of static and dynamic exercises, the bones become more massive, well-defined thickenings are formed in the places of muscle attachment - bone protrusions, tubercles and ridges. There is an internal restructuring of the compact bone substance, the number and size of bone cells increase, the bones become much stronger.

Human skeleton consists of the spine, skull, chest, limb girdles and skeleton of free limbs.

Spine, consisting of 33-34 vertebrae, has five departments: cervical (7 vertebrae), thoracic (12), lumbar (5), sacral (5), coccygeal (4-5). The spinal column allows you to bend forward and backward, to the sides, rotational movements around the vertical axis. Normally, it has two forward bends (cervical and lumbar lordosis) and two backward bends (thoracic and sacral kyphosis). These bends are of functional importance when performing various movements (walking, running, jumping, etc.), they weaken shocks, blows, etc., acting as a shock absorber.

Rib cage Formed by 12 thoracic vertebrae, 12 pairs of ribs, and the sternum (sternum), it protects the heart, lungs, liver, and part of the digestive tract.

Scull protects from external influences the brain and centers of the sense organs. It consists of 20 paired and unpaired bones, connected to each other motionlessly, except for the lower jaw. The skull is connected to the spine with the help of two condyles of the occipital bone with the upper cervical vertebra, which has corresponding articular surfaces.

Skeleton of the upper limb formed by the shoulder girdle, consisting of two shoulder blades and two collarbones, and a free upper limb, including the shoulder, forearm and hand. The shoulder is one humeral tubular bone; the forearm is formed by the radius and ulna; the skeleton of the hand is divided into the wrist (8 bones arranged in two rows), the metacarpus (5 short tubular bones) and the phalanges of the fingers (14 phalanges).

Skeleton of the lower limb formed by the pelvic girdle (2 pelvic bones and the sacrum) and the skeleton of the free lower limb, which consists of three main sections - the thigh (one femur), the lower leg (tibia and fibula) and the foot (tarsus - 7 bones, metatarsus - 5 bones and 14 phalanges).

All bones of the skeleton are connected through joints, ligaments and tendons. joints- movable joints, the area of ​​​​contact of the bones in which is covered with an articular bag of dense connective tissue, fused with the periosteum of the articulating bones. The joint cavity is hermetically sealed, it has a small volume, depending on the shape and size of the joint. Articular fluid reduces friction between surfaces during movement, and the smooth cartilage that covers the articular surfaces performs the same function. Flexion, extension, adduction, and abduction can occur in the joints.

So, musculoskeletal system consists of bones, ligaments, muscles, muscle tendons. Most of the articulating bones are connected by ligaments and muscle tendons, forming the joints of the limbs, spine, etc. The main functions are to support and move the body and its parts in space. With systematic exercise and sports, the joints develop and strengthen, the elasticity of ligaments and muscle tendons increases, and flexibility increases. And vice versa, in the absence of movements, the articular cartilage loosens and the articular surfaces that articulate the bones change, pain appears, and inflammatory processes occur.

Muscular system provides human movement, vertical position of the body, fixation of internal organs in a certain position, respiratory movements, increased blood circulation and lymph circulation (muscle pump), thermoregulation of the body along with other systems.

A person has more than 600 muscles, which is 35~40% of body weight; athletes have 50% or more. The mechanical activity of muscles occurs as a result of the ability of muscle fibers to go into a state of excitation, i.e. into an active state under the influence of biocurrents going to the muscles along the nerve fibers.

The work of muscles is carried out due to their tension or contraction.

The tension that occurs without changing the length of the muscle characterizes the static work of the muscles. Muscle contraction, which occurs with a change in their length, characterizes the dynamic work of the muscles. Most often, muscles work in a mixed (auxotonic) mode, simultaneously tensing and contracting in length. The force developed by a muscle depends on the number of muscle fibers, their cross section, as well as on the elasticity and initial length of an individual muscle. Systematic physical training increases muscle strength precisely by increasing the number and thickening of muscle fibers and by increasing their elasticity.

There are two types of muscles: smooth(involuntary) and striated(arbitrary). Smooth muscles are located in the walls of the blood vessels of some internal organs. They constrict or dilate blood vessels, move food through the gastrointestinal tract, and contract the walls of the bladder. Striated muscles are all skeletal muscles that provide a variety of body movements. The striated muscles also include the heart muscle, which automatically ensures the rhythmic work of the heart throughout life.

Trunk muscles include the muscles of the chest, back and abdomen: pectoralis major muscle, external oblique muscle of the abdomen, rectus abdominis, intercostal muscles, trapezius muscle, rhomboid muscle, erector trunk muscle, latissimus dorsi muscle.

Muscles of the upper limbs: biceps brachii (biceps), deltoid, triceps brachii (triceps).

Muscles of the lower extremities: rectus femoris (quadriceps), sartorius, tender, biceps, gluteus maximus. Leg muscles: calf, Achilles tendon.

Digestive system.

Digestion- this the process of physically and chemically processing food and converting it into simpler and more soluble compounds that can be absorbed, carried by the blood and absorbed by the body. The digestive system (alimentary tract) consists of the oral cavity with three pairs of large salivary glands, pharynx, esophagus, stomach and small intestine, which includes the duodenum (in which the ducts of the gallbladder and pancreas open), jejunum and ileum. The tract ends with the large intestine. In each section of the digestive system, specialized food processing operations occur, associated with the presence of specific enzymes in them, which gradually break down food.

In early adolescence (16-17 years), the digestive system matures, its regulatory mechanisms improve and stabilize.

excretory organs play an important role in maintaining the constancy of the internal environment: they remove metabolic products from the body that cannot be used, excess water and salts. The excretion processes involve the lungs, intestines, skin and kidneys. The lungs remove carbon dioxide, water vapor, and volatile substances from the body. Heavy metal salts and excess unabsorbed nutrients are removed from the intestines with feces. The sweat glands of the skin secrete water, salts, organic substances. At rest, a person loses 20 - 40 ml of sweat per hour. Their activity is enhanced by intense muscular work and an increase in ambient temperature.

The main role in the excretory processes belongs to the kidneys, which remove water, salts, ammonia, urea, uric acid from the body, restoring the constancy of the osmotic properties of the blood. Through the kidneys, some toxic components that are formed in the body when taking medicinal and other substances are removed. The kidneys maintain a certain constant blood reaction. In the period of early adolescence, the excretory system, in terms of growth and development, reaches the level characteristic of an adult.

endocrine system plays an important role in the regulation of body functions. The organs of this system are endocrine glands- secrete special substances - hormones(Greek horman - excite), affecting the metabolism, structure and functions of organs and tissues of the body. Endocrine glands secrete hormones directly into the blood, so they are called endocrine glands (Greek endon - inside, krinein - secrete). The endocrine system is formed by: pituitary gland, epiphysis, thyroid and parathyroid glands, thymus and pancreas, adrenal glands and gonads.

The endocrine glands are functionally closely interconnected and work as a whole - the endocrine system. It is under the control of the nervous system.

All endocrine glands are small in size and mass, richly supplied with blood vessels and constantly secrete small portions of hormones.

Pituitary located at the base of the medulla oblongata. It regulates the growth processes of the body, fat, protein, carbohydrate and water-salt metabolism; as a whole determines physical, sexual and mental development. The formation of the gland occurs during the period of childhood, reaches the level characteristic of an adult by the age of 15-16.

Thyroid, functions in conjunction with the parathyroid glands, is located in the cervical region and regulates all types of metabolism, affects physical, sexual and mental development. Lack of gland hormones in early childhood leads to the development of cretinism, excess to Graves' disease. In its development, it reaches the level characteristic of an adult by the age of 15-16.

Thymus located in the chest cavity. This is the gland of childhood and youth, it has a small mass at 6-15 years. After 15 years, its involution (reverse development) is observed. The period of the most intensive growth of the organism is associated with the activity of the gland. In addition, it is the central organ of immunity. Violation of it leads to serious deviations in metabolism.

Pancreas located in the abdominal cavity behind the stomach. The hormones of this gland are involved in the regulation of the metabolism of carbohydrates and fats. Their deficiency leads to diabetes. The maturation of the pancreas occurs early, by the age of 10, in all respects, it reaches the level characteristic of an adult.

adrenal glands located above the kidneys. Some adrenal hormones (corticoids) are involved in the regulation of carbohydrate and water-salt metabolism, as well as immunity, while others (adrenaline) serve as a mobilizer of all body functions under stress. The greatest jump in the development of the adrenal glands occurs during puberty. They reach the level characteristic of an adult by the age of 15-16.

Sex glands. Male sex glands (testes) are located outside the body in the scrotum, female (ovaries) - in the cavity of the small pelvis. The testicles produce male sex hormones (androgens) and male and sex cells (spermatozoa). The ovaries produce female sex hormones (estrogens) and female sex cells (eggs). Sex hormones throughout life have a powerful effect on body formation, metabolism and sexual behavior. The sex glands reach their greatest development in adolescence. In the period of early youth (16-17 years), their development reaches a peak. It is believed that by this period the gonads have matured, and the body is prepared for childbearing function.

epiphysis (pineal gland) is part of the diencephalon. Its main functions are the regulation of sexual development (its inhibition) and the sleep-wake life cycle. The epiphysis is the gland of childhood. It reaches its greatest development at 6-7 years. Further, its reverse development begins. In adolescence and adolescence, the functions of the epiphysis are sharply reduced.

Municipal Autonomous Educational Institution “Secondary School No. 12”, Berezniki

abstract

On physical culture on the topic

“Socio-biological foundations of physical culture”

Completed by a physical education teacher

Kuznetsova E.A.

Berezniki

Introduction ................................................ ................................................. .3-4

1. The human body as a single biological system………………..4-5

2 Physiological characteristics of the organism during physical exercises………………………………………………………………………...5-7

3. Hypokinesia and physical inactivity………………………………………………..7-8

4. Fatigue during physical work………………………………………..8-10

5. Influence of physical exercises on the respiratory and digestive systems of the body………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………

6.Means of physical culture, providing mental and physical performance………………………………………………..12-13

7. Methods for self-assessment of working capacity, fatigue, fatigue ... 13-14

Conclusion…………………………………………………………………...14

Introduction

Socio-biological foundations of physical culture are the principles of interaction of social and biological patterns in the process of mastering the values ​​of physical culture by a person.

Man obeys the biological laws inherent in all living beings. However, it differs from representatives of the animal world not only in its structure, but also in its developed thinking, intellect, speech, features of social conditions of life and social relationships. Labor and the influence of the social environment in the process of human development have influenced the biological characteristics of the organism of modern man and his environment. organism - a well-coordinated single self-regulating and self-developing biological system, the functional activity of which is due to the interaction of mental, motor and vegetative reactions to environmental influences, which can be both beneficial and detrimental to health. A distinctive feature of a person is a conscious and active influence on external natural and social conditions that determine the state of people's health, their performance, life expectancy and fertility (reproductivity). Without knowledge about the structure of the human body, about the patterns of functioning of individual organs and systems of the body, about the features of the flow of complex processes of its life, it is impossible

organize the process of forming a healthy lifestyle and physical training of the population, including young students. Achievements of biomedical sciences underlie the pedagogical principles and methods of the educational and training process, the theory and methodology of physical education and sports training.

1. HUMAN BODY AS A SINGLE BIOLOGICAL SYSTEM

Naturally, the scientific basis of physical culture in organizing the process of physical education of a person in society is a complex of biomedical sciences, such as anatomy, physiology, biology, biochemistry, hygiene, etc.

Without knowledge of the structure of the human body, the laws of activity of individual organs and functional systems of the body, the features of the flow of complex processes of its vital activity, it is impossible to properly organize the process of forming a healthy lifestyle and physical fitness.

The human body as a single self-developing and self-regulating biological system is a system of automatically maintaining any vital factor of the body (for example, blood pressure, body temperature, etc.) at the proper level, any deviation from which leads to the immediate mobilization of mechanisms that restore this level. .

Every second, a huge number of molecules of various substances are destroyed in the body and at the same time new substances necessary for the body are formed. Within three months, half of all the proteins in our body are renewed. For 5 years of study with students, for example, the tissue of the cornea of ​​the eye is updated 250 times, and the mucous membrane of the stomach - 500 times.

The exchange of substances between the organism and the external environment is accompanied by an exchange of energy. On the one hand, a person receives energy from the food consumed, on the other hand, he spends energy on the work of internal organs, on physical and mental work and on maintaining optimal body temperature. Every adult should strive not to disturb the so-called energy balance, i.e. an equal ratio between the amount of energy entering the body and the amount of energy costs.

Muscular activity, physical exercises, sports increase the activity of metabolic processes, train and maintain at a high level the mechanisms that carry out the metabolism and energy in the body, which has a positive effect on mental and physical performance.

2. PHYSIOLOGICAL CHARACTERISTICS OF THE ORGANISM AT PHYSICAL EXERCISES.

Associated with the performance of physical exercises of a general and especially special (competitive, sports) nature, changes in many functions of the body (increase in heart rate, systolic and minute ejection of blood by the heart, pulmonary ventilation, oxygen consumption, increased metabolic rate and energy, etc.) can be observed even before the start of any muscular activity, as a result of the occurrence of pre-launch and starting conditions.

Physiological studies have revealed three types of prelaunch states:

1. combat readiness (optimal and desired option)

2. prelaunch fever

3.dead center

The manifestation of pre-start reactions is associated with the level of training and can be fully regulated with the help of warm-up, verbal influences, massage, arbitrary changes in the rhythm and depth of breathing.

Under the influence of the warm-up, the activity of enzymes and the rate of biochemical reactions directly in the muscles, their excitability, mobility, and readiness for strenuous activity increase. On average, the warm-up should last 10-30 minutes and be accompanied by the onset of sweating, indicating the readiness of thermoregulatory mechanisms for increased requirements during the main physical work. However, it must be remembered that the warm-up should not lead to fatigue, but should contribute to the successful development of the body.

In the state of "dead center" breathing becomes much more frequent, pulmonary ventilation increases, oxygen is actively absorbed. Despite the fact that the excretion of carbon dioxide also increases, its tension in the blood and in the alveolar air increases. The heart rate increases sharply, blood pressure rises, the amount of under-oxidized products in the blood increases. When leaving the “dead center”, due to the lower intensity of work, pulmonary ventilation remains elevated for some time, the process of sweating is activated, and the necessary correlations are created between excitatory and inhibitory processes in the central nervous system. With high-intensity work, a “second wind” does not occur, so its continuation is carried out against the background of growing fatigue.

One of the tools to reduce the manifestation of the "dead center" is a warm-up, which contributes to a more rapid onset of the "second wind".

3. HYPOKINESIA AND HYPODYNAMIA, THEIR ADVERSE EFFECT ON THE ORGANISM.

HYPOKINESIA - (decrease, decrease, insufficiency) - a special state of the body due to lack of motor activity, i.e. limitation of the number and volume of movements as a result of lifestyle, characteristics of professional activity, bed rest during the period of illness, etc. In some cases, this condition leads to hypodynamia.

Hypodynamia - a set of negative morphofunctional changes in the body due to prolonged hypokinesia. These are atrophic changes in the muscles, general physical detraining, detraining of the cardiovascular system, a decrease in orthostatic stability, changes in the water-salt balance, blood system, etc. Ultimately, it all comes down to a decrease in the functional activity of organs and systems and disruption of the functioning of regulatory mechanisms that ensure their interconnection, deterioration of resistance to various adverse factors.

The most resistant to the development of hypodynamic signs are the muscles of the neck, back, etc. The abdominal muscles atrophy relatively quickly, which adversely affects the function of the circulatory, respiratory, and digestive organs. In conditions of hypodynamia, the strength of heart contractions decreases, due to a decrease in venous return to the atria, the minute volume, the mass of the heart and its energy potential decrease, the heart muscle weakens, and the amount of circulating blood decreases due to its stagnation in the capillaries. At the same time, vascular tone is weakened, blood pressure decreases, the supply of oxygen to tissues (hypoxia) worsens, and the intensity of metabolic processes decreases. All this is accompanied by inadequacy of neuromuscular tension. Thus, with physical inactivity in the body, a situation is created that is fraught with "emergency" consequences for its life.

4. FATIGUE DURING PHYSICAL AND MENTAL WORK.

FATIGUE is a type of functional state of the human body that temporarily arises under the influence of prolonged or intensive work and leads to a decrease in its efficiency. The state of fatigue is manifested in a decrease in muscle strength and endurance, deterioration in coordination of movements, in an increase in energy costs when performing monotonous work, in a slowdown in the speed of information processing, memory impairment, difficulty in the process of concentrating and switching attention.

The development of the process of fatigue is associated with a feeling of fatigue. At the same time, fatigue serves as a natural signal of possible exhaustion of the body and at the same time as a protective biological mechanism that protects it from overstrain. At the same time, fatigue that occurs during physical or mental exercise is also a stimulant that mobilizes the reserves of the body, its organs and systems, and recovery processes.

Mental overwork is especially dangerous for a person's mental health, since it is associated with the ability of the central nervous system to work with overloads for a long time, which ultimately can lead to the development of transcendental inhibition in its cortical and subcortical structures, to a violation of the coherence of the interaction of vegetative functions.

Elimination and prevention of fatigue during mental and physical stress is possible by increasing the level of general and special fitness of the body, optimizing its physical, mental and emotional activity. Requires active rest, switching to other activities, the use of an arsenal of recovery tools.

The time during which the physiological status is restored after performing a certain work is called the recovery period.

Active recreation is successfully used as an accelerating recovery process in sports practice, i.e. switching to another activity. The importance of active rest for the restoration of working capacity was first established by the Russian physiologist I.M. Sechenov, who showed that a pronounced acceleration in the restoration of the working capacity of a tired limb occurs not when it is passively resting, but when working with another limb during the rest period.

5. INFLUENCE OF PHYSICAL EXERCISES ON THE RESPIRATORY AND DIGESTIVE SYSTEMS.

The human respiratory system consists of the lungs, airways, chest and respiratory muscles. The exchange of air in the lungs occurs as a result of the respiratory movements of the chest.

Breathing rate. The average respiratory rate at rest is 16-20 cycles per minute. One cycle consists of inhalation, exhalation and respiratory pause. During exercise, the respiratory rate increases by 2-3 times and reaches 30-50 cycles per minute.

Tidal volume is the amount of air passing through the lungs during one respiratory cycle. At rest, the tidal volume is in the range of 350-800 ml. With intensive physical work, it can increase to 2-2.5 liters.

Pulmonary ventilation is the volume of air that passes through the lungs in one minute. At rest, it is 5-9 liters. With intensive muscular work, ventilation increases by 10-20 times and reaches 150-180 liters.

Vital capacity (VC) - the maximum amount of air that a person can exhale after a maximum breath. The average value of VC in men is 3500-4200 ml, in women 3000-3500 ml. The value of VC is affected by age, height, weight, and exercise. In highly qualified athletes, this figure reaches 7000 ml for men and 5000 ml for women.

Proper breathing is one of the components of a healthy lifestyle. Breathing exercises, or, as they are now called, breathing exercises, are of great importance for the body.

An important role is played by breathing exercises that promote rapid recovery during intense exercise. The method of their application is as follows: in the development of speed-strength qualities, as a rule, generally accepted breathing exercises are used; with the development of endurance - "power" breathing (prolonged breath with simultaneous tension of the muscles of the whole body) and exhalation with breath holding; with the development of speed of movements - the alternation of "power" breathing with generally accepted breathing exercises.

The digestive system consists of the mouth, stomach, small and large intestines.

Systematic physical training, increasing metabolism and energy, increases the body's need for nutrients, stimulates the secretion of digestive juices, activates intestinal motility and thereby increases the efficiency of digestion processes.

However, the positive effect of muscle work on digestion is not always observed. During intense muscular work, for example, the food centers in the central nervous system are inhibited, the blood supply to the digestive organs and digestive glands decreases due to the outflow of blood to the working muscles. All this depresses the work of the digestive system. On the other hand, the digestion of food, especially plentiful, negatively affects motor activity. Eating should be carried out in optimal quantities 2.5-3.5 hours before physical exertion.

6. MEANS OF PHYSICAL CULTURE PROVIDING MENTAL AND PHYSICAL WORKABILITY.

As the main means of physical culture, physical exercises should be called. There is a so-called physiological classification of these exercises, which to a certain extent combines individual groups of exercises according to physiological characteristics. The means of physical culture also include the healing forces of nature (the sun, air and water) and hygienic factors (the sanitary and hygienic state of the places of employment, the mode of work, rest, sleep and nutrition). The resistance of the organism to the action of adverse factors depends on congenital and acquired properties. This stability is quite labile and can be trained both by means of muscle loads and various external influences (temperature conditions, oxygen levels, carbon dioxide, etc.).

7. SIMPLE METHODS OF SELF-ASSESSMENT OF WORKABILITY, FATIGUE, FATIGUE.

WORKABILITY - the ability to perform work for a long time with high efficiency. The overall performance of a person is determined by three groups of factors:

1. physiological - state of health and functional readiness (training), gender, nutrition, sleep, overall load, organization of recreation, etc .;

2. physical - factors that affect the body through the senses: atmospheric pressure, temperature, noise, illumination of the workplace, etc.;

3.psychic - well-being, mood, motivation.

FATIGUE is a state of the body that occurs under the influence of a particular work and is characterized by a temporary decrease in performance.

FATIGUE is the subjective feeling of being tired. Sometimes a person may feel tired without being tired, and vice versa, in a state of fatigue, he may not notice fatigue.

Conclusion

In this work, I talked about the socio-biological foundations of physical culture. Without knowledge about a person, it is impossible to form the process of a healthy lifestyle and physical fitness. Thanks to the knowledge of the physiological characteristics of the body during physical exercise , hypokinesia and hypodynamia, about fatigue, you can improve your body's performance. And I also talked about the simplest methods of self-assessment of working capacity, fatigue, fatigue. I hope this knowledge will be useful to you, and you will use it wisely.