Sections: Sports at school and children's health

Physical education (FM) helps relieve local fatigue. The content of FM is different and is intended for a specific effect on a particular muscle group or body system, depending on the state of health and the feeling of fatigue.

Physical education sessions are held during lessons and consist of 2-3 exercises aimed at relieving tension in the muscles of the back, fingers, shoulder girdle, and organs of vision.

All general education lessons at school should include physical education “minutes” (1-2 minutes) and physical education breaks (3-4 minutes) to increase attention, mental performance and emotional tone. In addition, they help reduce the static load on the spine and prevent poor posture.

These forms of physical education and health activities are carried out in the classroom during the period when children are tired in class (approximately at the 10th and 20th minute), with the exception of tests and some practical exercises.

The time for physical education minutes is determined by the teacher leading the lesson.

You should open the window and loosen tight clothing (belt, buttons).

Options for performing physical education complexes are different: sitting at a desk or standing near it. The pace of the exercises is slow and medium.

Complexes of physical education minutes are selected depending on the type of lesson and its content. Exercises should be varied, since monotony reduces interest in them and, consequently, their effectiveness.

It is also recommended to conduct physical education sessions while doing homework. At home, students repeat complexes of physical education exercises that are already familiar to them while doing homework, while studying on the computer, while reading books or watching TV shows.

Below are options for sets of exercises to relieve eye strain, improve cerebral circulation, and relieve fatigue from shoulder girdle and arms, to relieve fatigue from the torso and legs, as well as complexes of general effects.

Sets of exercises for the eyes

Exercises are performed sitting or standing, with rhythmic breathing, with maximum amplitude of eye movement.

Option 1

1. Close your eyes, strongly straining your eye muscles, on a count of 1-4, then open your eyes, relaxing your eye muscles, look into the distance on a count of 1-6. Repeat 4-5 times.
2. Look at the bridge of your nose and hold your gaze for the count of 1-4. Don't let your eyes get tired. Then open your eyes, look into the distance at the score 1-6. Repeat 4-5 times.
3. Without turning your head, look to the right and fix your gaze on the count 1-4, then look straight into the distance at the count 1-6. The exercises are carried out in a similar way, but with the gaze fixed to the left, up and down. Repeat 3-4 times.
4. Shift your gaze quickly diagonally: up to the right - down to the left, then straight into the distance on a count of 1-6; then left up right down and look into the distance at the score 1-6. Repeat 4-5 times.

Option 2

1. Close your eyes without straining eye muscles, on the count of 1-4, open your eyes wide and look into the distance on the count of 1-6. Repeat 4-5 times
2. Look at the tip of your nose for the count of 1-4, and then look into the distance for the count of 1-6. Repeat 4-5 times.
3. Without turning your head (head straight), make slow circular movements with your eyes up-right-down-left and in the opposite direction: up-left-down-right. Then look into the distance at the score 1-6. Repeat 4-5 times.
4. With your head motionless, move your gaze and fixate it on the count of 1-4 upwards, on the count of 1-6 directly; after which, in the same way, down-straight), right-straight, left-straight. Make a diagonal movement in one direction and the other with your eyes moving directly to the count of 1-6. Repeat 3-4 times.

Option 3

1. Keep your head straight. Blink without straining your eye muscles for a count of 10-15.
2. Without turning your head (head straight) with your eyes closed, look to the right at the count of 1-4, then to the left at the count of 1-4 and straight at the count of 1-6. Raise your eyes up to the count of 1-4, lower your eyes to the count of 1-4 and look straight at the count of 1-6. Repeat 4-5 times.
3. Look at the index finger, distant from the eyes at a distance of 25-30 cm, for a count of 1-4, then look into the distance for a count of 1-6. Repeat 4-5 times.
4. At an average pace, make 3-4 circular movements to the right side, the same amount to the left side and, relaxing the eye muscles, look into the distance for a count of 1-6. Repeat 1-2 times.

Sets of exercises for physical education minutes

Physical training session of general impact

FM of general impact are completed with exercises for different groups muscles, taking into account their tension during activity. You can also include 1-2 exercises to relieve eye strain in a set of general exercises.

General impact FM (option 1)

1. I.p - o.s. 1-2 - stand on your toes, arms up and out, stretch your arms up. 3-4 - arc your arms downwards and cross them relaxed in front of your chest, tilt your head forward. Repeat 6-8 times. The pace is fast.
2. I.p. - stand with your legs apart, arms forward., 1 - turn your body to the right, swing your left arm to the right, your right arm back behind your back. 2 i.p. 3-4 - the same in the other direction. The exercises are performed in a sweeping, dynamic manner. Repeat 6-8 times. The pace is fast.
3. I.p. 1- bend right leg forward and, clasping your shin with your hands, pull your leg towards your stomach. 2 - put your foot down, arms up and out. 3-4
- the same with the other foot. Repeat 6-8 times. The pace is average.

General impact FM (option 2)

1. I.p. - o.s. 1-2 - with arcs inward, two circles with hands in the facial plane. 3-4 - the same, but circles outward. Repeat 4-6 times. The pace is average.
2. I.p. - stand legs apart, right hand forward, left on the waist. 1-3 - circle with the right hand down in the lateral plane with the body turning to the right. 4 - finishing the circle, right hand on the belt, left forward. The same in the other direction. Repeat 4-6 times. The pace is average.
3. I.p. - o.s. 1 - with a step to the right, arms to the sides. 2 - two springy tilts to the right. Hands on the belt. 4 - i.p. 1-4 is to the left. Repeat 4-6 times in each direction. The pace is average.

General impact FM (option 3)

1. I.p. - stand with legs apart, 1-arms back. 2-3 - arms to the sides and up, stand on your toes, 4 - relaxing the shoulder girdle, arms down with a slight bend forward. Repeat 4-6 times. The pace is slow.
2. I.p. - stand with legs apart, arms bent forward, hands in fists. 1 - with the body turned to the left, “punch” with the right hand forward. 2 - i.p. 3-4 - the same in the other direction. Repeat 6-8 times. Do not hold your breath.

General impact FM (option 4)

1. I.p - arms to the sides. 1-4 - figure-of-eight hand movements. 5-8 - the same, but in the other direction. Don't strain your hands. Repeat 4-6 times. The pace is slow. Breathing is voluntary.
2. I.p. - stand with your legs apart, hands on your belt. 1-3 - three springing movements of the pelvis to the right, maintaining the IP. shoulder girdle. 4 i.p. Repeat 4-6 times in each direction. The pace is average. Do not hold your breath.
3. I.p. - o.s. 1 - arms to the sides, torso and head turn to the left. 2 - hands up. 3 - hands behind your head. 4 - i.p. Repeat 4-6 times in each direction. The pace is slow.

Exercise to improve cerebral circulation

Tilts and turns of the head have a mechanical effect on the walls of the cervical blood vessels, increase their elasticity, irritate the vestibular apparatus and cause dilation of the blood vessels of the brain. Breathing exercises, especially breathing through the nose, change the blood flow in the blood vessels. All this enhances cerebral circulation, increases its intensity and facilitates mental activity.

FM to improve cerebral circulation (option 1)

1. I.p. - o.s. 1 - hands behind the head; Spread your elbows wider and tilt your head back. 2 - elbows forward. 3-4 - arms relaxed down, head tilted forward. Repeat 4-6 times. The pace is slow.
2. I.p. - stand with your legs apart, hands in fists, 1-swing with your left hand back, with your right hand up - back. 2 - change the position of the hands with counter swings. Finish the swings by jerking your arms back. Repeat 6-8 times. The pace is average.
3. I.p. - sitting on a chair. 1-2 move your head back and smoothly tilt it back. 3-4 - tilt your head forward, do not raise your shoulders. Repeat 4-6 times. The pace is slow.

FM to improve cerebral circulation (option 2)

1. I.p. - standing or sitting, hands on the belt. 1-2 - circle with the right hand back with a turn of the torso and head to the right. 3-4 - the same with the left hand. Repeat 4-6 times. The pace is slow.
2. I.p. - standing or sitting, arms to the sides, palms forward, fingers spread. 1 - clasping yourself by the shoulders with your arms as tightly and further as possible. 2 - ip.. Same to the left. Repeat 4-6 times. The pace is fast.
3. I.p. - sitting on a chair, hands on your belt. 1 - turn your head to the right. 2 - i.p. The same to the left. Repeat 6-8 times. The pace is slow.

Physical education to relieve fatigue from the shoulder girdle and arms

Dynamic exercises with alternating tension and relaxation of individual muscle groups of the shoulder girdle and arms improve blood circulation and reduce tension.

FM for relieving fatigue from the shoulder girdle and arms (option 1)

1. I.p. – o.s. 1 – raise your shoulders. 2 – lower your shoulders. Repeat 6-8 times, then pause for 2-3 seconds, relax the muscles of the shoulder girdle. The pace is slow.
2. I.p. – arms bent in front of the chest. 1 – 2 – two springy jerks back with bent arms. 3 – 4 – the same with straight arms. Repeat 4 – 6 times. The pace is average.
3. I.p. – stand with legs apart. 1 – 4 – four consecutive circles with arms back. 5 – 8 – the same forward. Do not strain your arms, do not turn your torso. Repeat 4 – 6 times. Finish with relaxation. The pace is average.

FM for relieving fatigue from the shoulder girdle and arms (option 2)

1. I.p. - o.s. - hands in fists. Counter swings of arms forward and backward. Repeat 4-6 times. The pace is average.
2. I.p. - o.s. 1-4 - arc the arms upward to the sides, simultaneously making small funnel-shaped movements with them. 5-8 - arc arms to the sides, relax downwards and shake hands. Repeat 4-6 times. The pace is average.
3. I.p. - the back of the hand on the belt. 1-2 - bring forward, tilt your head forward. 3-4 - elbows back, bend over. Repeat 6-8 times, then hands down and shake relaxed. The pace is slow.

FM for relieving fatigue from the shoulder girdle and arms (option 3)

1. I.p. - stand with your legs apart, arms to the sides, palms up. 1.- arch upward, relax the right hand to the left with clapping in the palm, at the same time turn the body to the left. 2 - i.p. 3-4 - the same in the other direction. Don't strain your hands. Repeat 6-8 times. The pace is average.
2. I.p. - o.s. 1 - arms forward, palms down. 2-4 zigzag movements of the hand to the sides. 5-6 - hands forward. 7-8 - arms relaxed down. Repeat 4-6 times. The pace is average.
3. I.p. - o.s. 1 - arms freely swing to the sides, bend slightly. 2 - relaxing the muscles of the shoulder girdle, “drop” your arms and raise them crosswise in front of your chest. Repeat 6-8 times. The pace is average.

FM for relieving fatigue from the shoulder girdle and arms (option 4)

1. I.p. - o.s. 1 - with arcs inward, arms up - to the sides, bend over, head back. 2 - hands behind your head, tilt your head forward. 3 - “drop” your hands. 4 - i.p. Repeat 4-6 times. The pace is average.
2. I.p. - hands to shoulders, hands in fists. 1-2 - tensely turn your hands with your forearms and straighten them to the sides, your hands with the back of your hands forward. 3 - arms relaxed down. 4 - i.p. Repeat 6-8 times, then relax down and shake your brushes. The pace is average.
3. I.p. - o.s. 1 - right hand forward, left up. 2 - change the position of your hands. Repeat 3-4 times, then relax down and shake your hands, tilt your head forward. The pace is average.

Physical education to relieve fatigue from the torso and legs

Physical exercises for the muscles of the legs, abdomen and back increase venous blood circulation in these parts of the body and help prevent stagnation of blood and lymph circulation, swelling in the lower extremities.

FM for relieving fatigue from the torso and legs (option 1)

1. I.p. - o.s. 1 - step to the left, hands to shoulders, bend over. 2 -i.p. 3-4 - the same in the other direction. Repeat 6-8 times. The pace is slow.
2. I.p. - stand with legs apart. 1 - crouching emphasis. 2 - i.p. 3- bend forward, arms in front. 4 - i.p. Repeat 6-8 times. The pace is average.
3. I.p. - stand with your legs apart, hands behind your head. 1-3 - circular movements of the pelvis in one direction. 4-6 - the same in the other direction. 7-8 - arms down and shake your hands in a relaxed manner. Repeat 4-6 times. The pace is average.

FM for relieving fatigue from the torso and legs (option 2)

1. I.p. - o.s. 1 - lunge to the left, arms arcing inward, upward to the sides. 2 - push your left leg, arching your arm downwards. 3-4 - the same in the other direction. Repeat 6-8 times. The pace is average.
2. I.p. - o.s. 1-2 - squat on toes, knees apart, arms forward - to the sides. 3 - stand on the right, swing the left back, arms up. 4 - place your left hand, hands freely down and shake your hands. 5-8 with a swing of the right leg back. Repeat 4-6 times. The pace is average.
3. I.p. - stand with legs apart. 1-2 - lean forward, the right hand slides down along the leg, the left hand, bending, slides up along the body. 3-4 - i.p. 5-8 in the other direction. Repeat 6-8 times. The pace is average.

FM for relieving fatigue from the torso and legs (option 3)

1. I.p. - arms crossed in front of the chest. 1 - swing the right leg to the side, arms in arcs downwards, to the sides. 2 - i.p. 3-4 - the same in the other direction. Repeat 6-8 times. The pace is average.
2. I.p. - stand with legs apart wider, arms up - to the sides. 1- half squat on the right, left leg turn your knee inward, hands on your belt. 2 - i.p. 3-4 in the other direction. Repeat 6-8 times. The pace is average.
3. I.p. - left lunge forward. 1 - swing your arms to the right with the body turning to the right. 2 - swing your arms to the left with your body turning to the left. Perform the exercises in a sweeping manner with relaxed arms. The same with the right lunge. Repeat 6-8 times. The pace is average.

FM for relieving fatigue from the torso and legs (option 4)

1. I.p. - stand with legs apart, arms to the right. 1 - half squatting and bending, arms downwards. Extending your right leg, straightening your torso and transferring the weight of your body to your left leg, swing your arms to the left. 2 in the other direction. Perform the exercises together. Repeat 4-6 times. The pace is average.
2. I.p. - hands to the side. 1-2 - squat, knees together, hands behind your back. 3 - straighten your legs, bend forward, touch the floor with your hands. 4-i.p. Repeat 6-8 times. The pace is average.
3. I.p. - stand with your legs apart, hands behind your head. 1 - sharply return the pelvis to the right. 2 - sharply turn the pelvis to the left. During turns, leave the shoulder girdle motionless. Repeat 6-8 times. The pace is average.

Sets of exercises for physical training breaks

Physical training break (PA) - increases motor activity, stimulates nervous, cardiovascular, respiratory and muscular systems, relieves general fatigue, increases mental performance.

Physical education break (option 1)

1. Walk in place for 20-30 seconds. The pace is average. 1. Starting position (ip) - main stance (os) 1 - arms forward, palms down. 2 - arms to the sides, palms up. 3 - stand on your toes, arms up, bend over. 4 - i.p. Repeat 4-6 times. The pace is slow.
2. I.p. - legs apart, slightly wider than shoulder width. 1-3 bend back, hands behind your back. 3-4 - i.p. Repeat 6-8 times. The pace is average.
3. I.p. - feet shoulder width apart. 1 - hands behind the head, turn the body to the right. 2 - torso in a standing position, arms to the sides, bend forward, head back. 3 - straighten up, hands behind your head, turn your body to the left. 4- i.p. 5-8 - the same in the other direction. Repeat 6 times. The pace is average.
4. I.p. - hands to shoulders. 1 - lunge to the right, arms to the sides. 2-i.p. 3
- sit down, hands up. 4 - i.p. 5-8 - the same in the other direction. Repeat 6 times. The pace is average.

Physical education break (option 2)

1. Walking in place for 20-30 s. The pace is average. 1. I.p. - o.s. Hands behind head. 1-2 - stand on your toes, bend over, pull your elbows back. 3-4 - lower yourself onto your feet, lean forward slightly, elbows forward. Repeat 6-8 times. The pace is slow.
2. I.p. - o.s. 1 - step to the right, arms to the sides. 2 - turn your hands palms up. 3 - put your left foot down, arms up. 4 - arms in arcs to the sides and down, cross with a free swing in front of the chest. 5-8 - the same to the left. Repeat 6-8 times. The pace is average.
3. I.p. - stand with legs apart, arms to the sides. 1 - bend forward to the right leg, clap the palm. 2 - i.p. 3-4 the same in the other direction. Repeat 6-8 times. The pace is average.
4. I.p. - stand with legs apart, left in front, arms to the sides or on the belt. 1-3 - three springy half-squats on the left leg. 4 - change the position of your legs. 5-7 - the same, but the right foot is in front of the left. Repeat 4-6 times. Go on a walk for 20-25 seconds. The pace is average.
5. I.p. - stand the legs apart wider. 1 - with the body turned to the left, tilted back, arms back. 2-3 - maintaining the position of the body in the turn, springy bend forward, arms forward. 4 - i.p. 5-8 - the same, but turning the body to the right. Repeat 4-6 times in each direction. The pace is slow.
6. I.p. - holding onto the support, bend your right leg, grabbing your shin with your hand. 1 - standing on your left toe, swing your right leg back, right arm to the side - back. 2 - i.p. 3-4 - the same, but bend the left leg. Repeat 6-8 times. The pace is average.
7. I.p. - o.s. 1 - arms back to the sides, palms out, tilt your head back. 2 - hands down, tilt your head forward. Repeat 6-8 times. The pace is slow.

Physical education break (option 3)

1. Walking in place for 20-30 s. The pace is average. 1. I.p. - o.s. Right hand arched inward. 2nd the same left and arms up, stand on your toes. 3-4 - arms in arcs to the sides. I.p. Repeat 4-6 times. The pace is slow.
2. I.p. - o.s. 1 - with a step to the right, arms to the sides, palms up. 2 - with the body turned to the right in an upward arc left hand to the right with a clap of the palm. 3 - straighten up. 4 - i.p. 5-8 - the same in the other direction. Repeat 6-8 times. The pace is average.
3. I.p. - stand with legs apart. 1-3 - arms to the sides, bend forward and three sweeping turns of the body to the sides. 4 - i.p. Repeat 6-8 times. The pace is average.
4. I.p. - o.s. 1-2 - squat, knees apart, arms forward. 3-4 - stand up, right hand up, left behind your head. 5-8 - the same, but right behind the head. Repeat 6-10 times. The pace is slow.
5. I.p.-o.c. 1-lunge to the left, arms to the sides. 2-3 - arms up, two springy tilts to the right. 4 ~ i.p. 5-8 in the other direction. Repeat 4-6 times. The pace is average.
6. I.p. - right hand on the belt, support with the left for support. 1 - swing your right leg forward. 2 - swing the right leg back, sweeping the shin. Do the same with your left foot. Repeat 6-8 swings with each leg. The pace is average.
7. I.p. - o.c. 1-2 - right leg back on the toe, arms slightly back with palms turned outward, tilt your head back. Place 3-4 legs, lower your arms relaxed, tilt your head forward. 5-8 the same, putting the other leg back. Repeat 6-8 times. The tempo is slow

Literature

1. “Comprehensive program physical education students. grades 1-11.” IN AND. Lyakh, A.A. Zdanevich. Moscow. "Education". 2011.
2. Sanitary rules and regulations "Hygienic requirements for video display terminals, electronic computers and work organization." SanPiN 9-131 RB. 2000. Appendices 7, 8, 9.
3. Internet resources.

When describing the positions of the hands in terminology, it is necessary to indicate their position in relation to the students’ torso, regardless of the position of the body (sitting, lying, standing, etc.). To define the position of the arms and movements of them, if they are not straight, the term “arms are slightly bent” is used, which means a slight, barely noticeable bend in them. elbow joints with a free hand, or the term “half-bent” when the flexion is clearly expressed. For example, tilt to the left, arms bent upward.

Straight arm positions can be basic or intermediate.

Basic hand positions:

· hands forward;

· hands to the side;

· arms back (to failure), arms up;

· hands up;

· hands down (indicated after the movement).

In the latter case, the palms are directed downward, in the rest - inward. The direction of the palms is indicated only when it differs from that accepted for this provision hands (Fig. 17).

hands forward hands to the sides hands back hands up

Rice. 17. Basic hand positions

Intermediate hand positions- these are positions in which the hands are at an angle of 45° to the main ones (Fig. 18). They are described by a compound term indicating the basic position of the hands, from which a given intermediate direction is formed, in which the hands begin to move to bring them to the described position.

Intermediate hand positions in the front and lateral planes (Fig. 19, 21):

arms forward - downwards;

arms forward - up;

· arms to the sides - downwards;

· arms to the sides - up;

· hands back.

In addition to the above, there may also be positions: arms crossed; arms forward and inward at an angle of 45°; hands up - inward (hands raised up, fingers touching).

Hand movements can be unilateral, that is, performed in one direction (Fig. 20):

Hands to the left - downwards;

· hands to the left;

Hands to the left - up.

arms forward – downwards arms forward – up arms to the sides – downwards

arms to the sides - up arms back - down

Rice. 21. Intermediate hand positions

Hand movements are divided into simple, arc-shaped and circles. These movements can be performed with straight and bent arms, as well as with forearms and hands.

Simple– this is the transfer of hands from one main or intermediate position to another, when the angular movement does not exceed 90°; in this case, only the following position of the hands is recorded, for example, hands forward - hands to the sides - hands to the side - up.

Arc-shaped – movements with angular movement of more than 90°, but less than 360°. They are written as follows: 1) the term “arcs”;
2) direction of initial movement; 3) final position, for example:

And. p. – stand with arcs back, arms up;

And. p. – arm position up (according to the abbreviation rule, the term “arcs forward” is not indicated);

And. p. - hand stand to the right: arms downwards in arcs.

Circles (angular movement is 360°) can be performed in the front (frontal) and lateral planes. Like arcuate, they also get their name from their initial movement, for example:

And. p. – stand in a circle with your arms out;

And. p. – arm stand to the sides: circle with forearms down;

And. p. – stand in a circle with your right hand inward.

Thus, movements can be performed not only with two hands, but also with one, and also alternately. With both hands at the same time, you can perform symmetrical and asymmetrical, parallel and sequential, similar and opposite movements. The movements of the right to the right and the left to the left are movements of the same name; movements of the same name, on the contrary, are the right to the left or the left to the right.

Provisions bent arms are divided into standard, derivative and complex.

Standard(Fig. 22):

· hands on the belt;

· hands in front of you;

· hands in front of the chest;

· hands to shoulders;

· hands behind head;

· hands on head;

· hands behind your back;

· hands behind your back, crossing your right (left).

We never tire of giving advice that will help you maintain your health after working at the computer. It's no secret that working at a PC affects a person's shoulder girdle and directly his arms. IN this council on computers and health, we will publish several warm-up options, we hope they will be useful for you

Relieving fatigue from the shoulder girdle and arms after working at the computer - 4 exercises

Dynamic exercises with alternating tension and relaxation of individual muscle groups shoulder girdle and arms, improves blood circulation. Reduces tension.

Warm-up (exercise) 1 - relieve fatigue from the shoulder girdle and arms.

Starting position - main stance. 1 - raise your shoulders. 2 - lower your shoulders. Repeat 6-8 times, then pause for 2-3 seconds, relax the muscles of the shoulder girdle. The pace is slow.
starting position - arms bent in front of the chest. 1-2 - two springy jerks over bent arms. 3-4 - the same with straight arms. Repeat 4-6 times. The pace is average.
starting position - legs apart. 1-4 four consecutive circles with arms back. 5-8 - hands forward. Do not strain your arms, do not turn your torso. Repeat 4-6 times. Finish with relaxation. The pace is average.

Warm-up (exercise) 2 - relieve fatigue from the shoulder girdle and arms.

Starting position - basic stance, hands in fists. Counter swings of arms forward and backward. Repeat 4-6 times. The pace is average.
Starting position - main stance. 1-4 - arc the arms upward to the sides, simultaneously making small funnel-shaped movements with them. 5-8 - arc arms to the sides, relax downwards and shake hands. Repeat 4-6 times. The pace is average.
starting position - the back of the hand on the belt. 1-2 - bring forward, tilt your head forward. 3-4 - elbows back, bend over. Repeat 6-8 times. Then hands down and shake relaxed. The pace is slow.

Warm-up (exercise) 3 - relieve fatigue from the shoulder girdle and arms.

Starting position - legs apart, arms to the sides. Palms up. 1- arc upward, relax the right hand to the left with clapping in the palm, at the same time turn the body to the left. 2 - starting position. 3-4 - the same in the other direction. Don't strain your hands. Repeat 6-8 times. The pace is average.
Starting position - main stance. 1 - arms forward, palms down. 3-4 zigzag movements of the hand to the sides. 5-6 hands forward. 7-8 - arms relaxed down. Repeat 4-6 times. The pace is average.
Starting position - main stance. 1- arms with a free swing to the sides, bend slightly. 2 - relaxing the muscles of the shoulder girdle, drop your arms and raise them crosswise in front of your chest. Repeat 6-8 times. The pace is average.

Warm-up (exercise) 4 - relieve fatigue from the shoulder girdle and arms.

Starting position - main stance. 1 - arcs inward, arms up - to the sides, bend over, head back. 2 - hands behind your head, tilt your head forward. 3 - drop your hands. 4 - Starting position. Repeat 4-6 times. The pace is average.
Starting position - hands to shoulders, hands in fists. 1-2 - tensely turn your hands with your forearms and straighten them to the sides, your hands with the back of your hands forward. 3 - arms relaxed down. 4 - Starting position. Repeat 6-8 times, then relax down and brush off. The pace is average.
Starting position - main stance. 1 - right hand forward, left up. 2 - change the position of your hands. Repeat 3-4 times, then relax down and shake your hands, tilt your head forward. The pace is average.

1. Abbreviation rules. Minor definitions that are not of significant importance are reduced. To move the arms forward, to the sides, up or back, only two words are used as terms - the first denotes the part being moved, the second word - the direction (for example: arms forward, arms up, etc.).

The positions of the arms, legs, toes, and knees are not indicated if they correspond to the established style (straight, palms inward in a downward position, forward and up, up and out); palms down when positioned to the sides, to the sides - downwards; toes (toe) pulled back.

If the movement is carried out by the shortest path or the most common (usual) path, then instructions about the path of movement are not required. If it is performed in a different way, then it should be indicated with arcs outward and arcs inward.

When moving your hands, words are also shortened - raise, lower, straighten, etc.

Palms inward - it is not said when the hands are positioned forward, up, down.

Palms down - with arms positioned to the sides, in front of the chest, on the head

When moving the legs, the word leg is omitted, and the words: straight, raise, lower, etc. are also omitted. (for example: right forward on the toe, swing left back).

When moving the body, the word “torso” is not said (for example, when bending: bending forward, bending to the right, turning to the right, etc.).

When moving the whole body, the word “front” is not said if the gymnast is facing the apparatus. The terms “longitudinal” and “transverse” are omitted if the gymnast’s position is normal on a particular apparatus (transversely - when performing exercises on parallel bars and a balance beam, longitudinally - when performing exercises on the high bar, pommel horse, rings, uneven bars).

The final positions are not specified if they are self-evident when performing an exercise or movement. The direction of movement is not indicated if only one direction is possible.

In addition, it is customary to abbreviate the most frequently used terms: Anthem, - gymnastics Basic. gymnastics - basic gymnastics; Sp. hymn. - gymnastics; Artist hymn. - gymnastics Phys. ex. - physical exercise; Email - element; Conn. - connection

2. Clarification rules.

a) the position of individual parts of the body is determined in relation to the body, and not to the horizon;

b) the direction of movement of body parts is determined by its initial movement;

c) when performing exercises with objects, the main feature is the position of the object and the path it takes;

d) to designate movements of body parts that are not the shortest path, the term is used: arcs, arc;

e) the name of lateral jumps and dismounts is determined by the position of the legs or torso above the apparatus;

f) turns of 45°, 90°, 180° are written respectively: half-turn, turn, turn around.

g) the conjunction “and” - denotes the continuous execution of elements of combinations without a pause (handstand and forward somersault);

h) the preposition “s” - denotes the fused execution of elements, turning two elements into one (kip-up with interception of the upper pole);

i) dash - indicates that there is a pause between two elements.

3. Rules for recording exercises

1. All movements of individual parts of the body are called in relation to the body in its vertical position. For example: from a prone position, the leg can be raised not up, as they say, focusing on the horizontal plane, but back, based on its position in relation to the body. Or, from a supine position, the arms are raised up in relation to the horizontal plane, however, according to the accepted rule, this position should be called “arms forward.”

2. If a movement is performed by several parts of the body at the same time, then it is customary to record them in the following order: movements with the legs, then the torso, arms and head. For example, for one count you need to: move your hands behind your head; tilt your torso to the right; turn your head to the right and put your right leg to the side. It is written down: “Right to the side on the toe, tilt to the right, hands behind the head, turn the head to the right.”

3. When recording an exercise, you should indicate:

A. initial position (ip.) from which this movement is performed, for example: i.p. – stand with legs apart, arms to the sides; or: from a crouching position, from a hanging position.

b. the name of the movement is the basic term (lift, turn, tilt, swing).

V. method of execution – additional term (swing, arc, extension).

d. direction of movement – ​​additional term (right, left, left-back).

d. final position (hanging, standing, crouching point-blank).

When recording open-air exercises or floor exercises:

For example: From a stand, hands on the belt - bend forward, bending forward, arms to the sides

a) i.p. - stand, hands on belt:

b) name of the movement - tilt

c) direction of movement - forward

d) nature of execution - bending over, arms to the sides

When recording exercises on the apparatus (uneven bars):

For example: i.p. - from hanging lying on the lower pole, kipping up

point blank on the v/w

a) i.p. - from a hanging position lying on the lower pole:

b) name of the movement - rise

c) method of execution - kip

d) direction of movement and final position - pointing towards the front

When recording several movements performed simultaneously, the main ones are indicated first, then the secondary ones, for example:

I.P. – stand with legs apart, arms to the sides.

1-2 (count) - bend forward, bending over, hands behind your head.

3-4 – straighten up, hands on your waist.

4. When describing exercises consisting of two simultaneously performed movements, use the preposition “s”, emphasizing integrity motor action, combining separate movements in time, for example, lifting forward with a swing.

5. When recording several movements performed by different parts of the body, each name is separated from each other by a comma, for example: extending the left leg, turning to the right, arms up, and turning to the right into a lunge with the right hand forward, arms to the sides.

6. When recording training combinations on apparatus, individual elements are separated by a dash, for example (recording an exercise on a horse) from a jump, circle with the right – circle with the left to the right – swing with the right – cross to the left – swing with the right – circle with the right left-back – dismount with an angle left-back .

Terms of general developmental and floor exercises

Starting positions (ip.) – stands or other positions from which exercises are performed.

Stances: the main stance (OS) corresponds to the combat stance; stand with legs apart; legs apart wide, narrow, legs apart right; cross stand; stand on the right (left) knee; a closed stance, in which the feet are closed, the right (left) is free.

When performing toe stands, the word “on toes” is added. The transition from kneeling positions (as well as from sitting, lying, etc.) to standing positions is designated by the term “stand up.”

Sedas are sitting positions on the floor or on an apparatus. There are: sed; gray legs apart; sitting at an angle, sitting at an angle with legs apart; gray haired bent; sed with grip; gray on the heels or on the right heel, on the thigh, etc.

Squat - the position of the practitioner on legs bent. There are: squat; half squat; round squat, half squat; half squat with an incline; "swimmer's start"; half squat, squat on the right or left, etc.

Lunge is a movement (position) with extension and bending of the supporting leg. There are: lunge; inclined lunge; lunge to the right with a tilt; deep lunge; different lunge (the leg and direction of the lunge are indicated), for example: left lunge to the right.

Supports are positions in which the shoulders are higher than the support points. They distinguish: crouching emphasis; emphasis on the right knee, the same one of the same name (the same name is raised supporting leg hand) and different names; emphasis while standing bent over; emphasis on the forearms while lying down; support lying behind, etc.

Circle - movement of the arms, legs, torso, head in a circle, as well as the legs (legs) above the projectile.

Bend is a term for bending the body. There are: tilt; bending over; half tilt; forward-downward tilt; tilt back touching; tilt in a wide stance; tilt with grip.

Balance – a stable position of the student on one leg. There are: balance on the right; leaning balance; lateral balance; rear balance (leaning back); frontal balance;

Terms of apparatus exercises

Grip is a way of holding a projectile. They are distinguished: overhand grip; grip from below; grip is different; reverse grip; cross grip; wide grip; narrow grip; closed grip; deep grip.

Vis. There are: simple hangs, in which one holds on to the apparatus with one part of the body (most often with the hands), and mixed hangs, in which additional support is used by another part of the body (foot, legs, etc.)

Simple hangs: hang, hang on bent arms, hang bent over, hang bent over, etc.

Mixed hangs: crouched hang, standing bent hang, lying down hang, standing hang. Other provisions are being clarified. For example, hanging on bent legs.

Support is the position of the student in which his shoulders are higher than the support points. There are: simple and mixed stops.

The supports are simple: support, support on the forearms, on the hands, support on the arms bent, support from behind, support at an angle.

Mixed supports: squatting on the right, left back (or back on the toe), lying on bent arms, left back, standing with your feet apart, etc.

Sit – sitting position on the apparatus. There are different types: sitting legs apart on uneven bars, sitting on the thigh, etc.

The beginning of exercises on apparatus is usually defined by the following terms: from a jump, from a run, from a hang, from an emphasis, from an emphasis on the hands, etc.

Lifting is a transition to an emphasis from a hang or from a lower emphasis to a higher one. They are distinguished: lifting by force one by one, lifting by force, in one fell swoop, lifting by inversion, lifting by kip, etc.

Recession is the movement opposite to ascent.

Lowering is a slow decline.

Coup - rotational movement the body with a complete inversion over the head forward or backward with intermediate support with the hands.

A revolution is a circular movement of the body around the axis of a gymnastic apparatus or grip points, starting at emphasis and ending either at emphasis, or hanging or in a handstand when performed without touching the apparatus.

They are distinguished: rotation forward (backward) from the support of the legs apart, rotation forward or backward from the support, rotation forward (backward) from the support of the legs apart, etc.

Large rotation - a circular movement of the body around the axis of a gymnastic apparatus or grip points, starting and ending in a handstand or with a maximum removal of the body’s center of gravity.

Rotation is the movement of a body around a vertical axis. There are different types: swing forward, backward, standing, etc.

Stand – vertical position a gymnast with his feet up, supported by any part of his body. There are: shoulder stands, handstands, one-arm stands, etc. Methods of performing stands: force, swing, bending, bending, etc.

Swing is free movement relative to the axis of rotation. Methods: force, bending, jumping.

Swinging is a swing performed several times.

Arc swing - transition from emphasis to hanging in an arcuate movement.

Swing - a swing movement of one or two legs over a gymnastic apparatus in support, without releasing the hands or releasing one or both hands.

Kach is a single pendulum-like movement of the practitioner with an apparatus (usually with rings).

Swinging – several swings.

Circle - a circular movement of the legs over the projectile or part of it, consisting of two successive swings without touching the projectile and returning to the starting position.

Flying is a movement from a hang or support on one side of the apparatus to a hang or support on the other side of the apparatus with the release of both hands, or the same movement from one pole to another on women's uneven bars.

Approach - performing actions at the end of a forward or backward swing with releasing the hands (turns, somersaults) and returning to the projectile in a hanging position or emphasis.

Twisting is a revolution of the body around a horizontal axis with rotation in shoulder joints with a fixed grip. The direction distinguishes between twisting forward and backward. If necessary, indicate the swing with which it is performed.

Grouping is the position of the body in which it is maximally bent at the hip and knee joints.

Bent over - a position of the body in which it is maximally bent at the hip joints.

Bent - a position in which the body remains straight or slightly arched. -

Somersault is a rotational movement of the body (jumping on the floor) with a complete inversion over the head without intermediate support on the hands.

Flyak is a jump up and back with two phases of flight: bending in the first part before supporting the hands and bending in the second part after pushing with the hands.

Pirouette - a back somersault with a 360 degree turn.

Angle - a hanging or support position when straight legs are positioned at right angles to the body.

Cross - a position on the rings in which support is provided by arms spread to the sides.

Split is a sitting position with legs spread as far apart as possible, supported on their entire surface.

Element - component exercises (combinations). A separate complete movement or action of a certain structure, having a beginning, a basis and an end.

Connection - a combination of two or more elements performed together. in this case, the execution of one element usually makes it difficult (complicates) the execution of another.

Exercises (combinations) - combinations of individual elements and connections in a single holistic and compositionally defined order. They have a beginning, a base and an ending (dismount) of a certain difficulty.

Forward swing is a pendulum-like movement of the body from one extreme point to the other towards the face.

Back swing - the same, but towards the back.

Overswing is a movement of the leg(s) over the projectile.

A circle is a holistic (ellipse-shaped) movement of the leg(s). There are: circle with the right, circle with the right to the left, left or right back, circle with a turn, etc. Circle with two, performed with closed straight legs; a circle across, a circle bending over, etc.

Crossing - two counter jumps.

Entrance – the gymnast’s transition from the standing position. at the projectile in a circular motion with rotation around the supporting hand, point-blank on the handles. Can be performed with one leg (it is indicated).

Transition – the performer’s displacement to the right or left on the apparatus with interception by hands (when performing one or another element).

Exit is a movement opposite to the entry, but to a different part of the horse.

Flying is the movement of a gymnast from one side of the apparatus to the other with lowering his arms (at an angle, bent, legs apart, etc.), as well as from one apparatus to another or from one pole to another.

Dismount – jumping from a projectile from a hanging position or from a stop. They distinguish: dismount with a swing forward, backward, the same with turns, an arc, a revolution, a revolution, etc. And also with legs bent, legs apart, sideways, an angle, a revolution, etc.

Jump - overcoming a distance: height, length, obstacle or projectile - in free flight after pushing off with the legs.

Vault jump – performed with additional support (push) with hands.

They are distinguished: jump with legs bent, legs apart, sideways, angle, inversion, etc.

Swing - preliminary swing of the legs back after pushing the legs

These are the basic terms used in gymnastics.

Literature

1. Gymnastics: Textbook. For students Higher Ped. Educational institutions // Ed. Zhuravina M.L., Menshikova N.K. - 2nd ed., erased. - M.: Publishing center "Academy". - 2002. - 448 p.

2. Petrov P.K. Methods of teaching gymnastics at school // Textbook. for students higher textbook establishments. - M.: Humanite. ed. VLADOS center. - 2000. - 448 p.

3. Smirnova L.A. General developmental gymnastic exercises: Teaching methods: Proc. Benefit. - Mn.: Bel. Navuka, 1998. - 557 p.

We receive a large number methodological developments from physical education teachers. Among them are lesson plans, thematic planning, author's programs, scripts sports holidays and extracurricular activities. Unfortunately, some of them can be very difficult to understand. The reason lies in non-compliance with the rules of exercise terminology. Therefore, the publication of Professor Evgeniy Zemskov is very timely and useful.

The proposed material presents the practical terminology of the basic positions and movements of the head, arms, torso, legs and their combinations when conducting general developmental exercises that physical education teachers encounter in almost every lesson. In the near future we plan to publish practical terminology of the main gymnastic exercises included in school curriculum in physical education.

The main terms for describing outdoor switchgear are: stances, positions of arms and legs and basic movements of them; bends, body turns, squat, half-squat, lunge, emphasis, squat. Using basic terms, many physical exercises with a general developmental focus, used in everyday professional sports activities, can be described.

Currently, specialists in physical culture do not follow or break the rules gymnastic terminology. When performing general developmental exercises, you can hear: “Hands in front of you...”, “Around the hall...”, “rotations,” “overwhelming the legs...”; words, phrases (terms) that do not correspond to the semantic concept of real movements.

In the texts of state and copyright programs, scientific and methodological articles, in lesson notes submitted for the “Teacher of the Year” competition, terminological errors are allowed in the recording of general developmental exercises, pronouncing drill commands, etc.

These facts indicate insufficient strength of knowledge of terminology and the ability of teachers to apply it in practical activities.

In the educational process, terminology is physical education vocabulary that covers a system that makes up a set of terms. Terminology promotes a concise, precise name and accessible description of a limited form physical exercise(body movements), increasing the motor density of the lesson, managing the activities of students, achieving educational, educational impact; does educational process more targeted. In a broad sense, terminology is the professional language of communication between specialists in the pedagogical systems “teacher-teacher”, “teacher-student”, “student-teacher”, “student-student-teacher” for writing notes and scientific and methodological materials.

The name of the movement consists of the main word (term), which characterizes the essence of the movement, and additional words that either precede the main one or come after it.

Each movement is performed from a specific starting position, which has its own name; then follows the movement itself, which ends in the final position.

Basic terms starting points(abbreviated as i.p.).

Rack(s)– vertical position of the body up or down with your head and supported by your legs or arms.

Stands are performed with different leg positions. The terms "stand" include:

	Stand with legs apart. In this case, the legs are shoulder-width apart. According to the abbreviation rule, “feet shoulder-width apart” is not written or pronounced
	Wide stance (legs spread significantly wider than shoulders, body weight is evenly distributed on both legs)
	Legs apart, right (left) in front
	Legs stand apart crosswise, right (left) in front
	Kneeling position (torso and thigh form a straight line)
	Stand on the right (left) knee (the other leg, bent at the joint 90°, is placed forward, but this is not indicated in the text)

Stands are performed with different hand positions. In this case, the description of the types of racks is carried out according to the “bottom-up” rule. First, indicate the position of the legs, then the arms.

	Stand with legs apart, arms forward
	Stand with legs apart, arms up
	Back hand stance
	Hands to the side
	Stand with legs apart, arms to the sides

In the position of the arms to the sides, the palms are facing down, but when describing the direction of the palms down, the direction of the palms down is not indicated or written. If, when describing the positions of the arms to the sides, the position of the hands is different, then the direction of the palms must be indicated: for example, “stand with legs apart, arms to the sides with palms forward, or back, or up, or right palm forward, left palm back,” etc. d. The same requirements apply when describing the position of the hand up.

Other hand positions:

The above hand positions are symmetrical.

Below are the asymmetrical positions:

Symmetrical positions of bent arms:

Hands on the belt	Hands behind head	Hands to shoulders	Hands in front of chest
Arms to the sides, bent down	Arms down, bent forward	Arms forward, bent to shoulders	Arms back, bent

Asymmetrical hand positions:

Hand movements performed with small, medium and large amplitude.

Small amplitude characterized by movement of the hand in space by no more than 90°. In this case, when recording terminology, only hand positions are indicated.

For example:

I.p. – o.s.
1 – hands back.
2 – arms to the sides.
3 – hands forward.

Average amplitude denoted by the term "arc" (arcs, arc).

The amplitude of movement of the arms (arms) is more than 90° and less than 360°.

Large amplitude indicates that the movement of the hand corresponds to 360°, i.e. round. Therefore, the terms “circle” and “circular movements” are used here.

For example:

I.p. – stand with your arms to the sides.
1 – arcs down, arms up.
2 – circle with hands inward
3 – arcs outwards, arms down

The direction of arm movements in an arc and in a circle is determined by the initial movement of the arms from various positions.

	From the provisions
up downwards
	Hands to the side	Hands forward	Hands back

Movements of the arms in an arc (arcs) and a circle (circles) with the arms are performed up and down. For example:

– arc downwards, arms up;
– arc up, arms down;
– circle with arms downwards;
– circle with arms up.

Movements in an arc (arcs), circle (circles) are also performed forward - backward, outward - inward.

	Hands up	Hands to the side	Hands forward

For example:

Circle with arms forward.

Circle with arms out

Arcs inward, arms down

Head positions and movements: vertical position of the head, tilt of the head forward, tilt of the head to the left, tilt of the head to the right; turn your head to the left, turn your head to the right.

Taking into account the initial positions, head movements are performed in an arc, in a circle (circle with the head to the left, circle with the head to the right). When writing terminology, the word “head” is always written.

Body movements:

According to the terminological notation, when bending, the word “torso” is not written or pronounced - only when twisting (rotating) the spine, for example: “bending over, hands on the belt”; “bending back”, but not “bending back”, since it is impossible to bend back; “turn the body to the right (left).”

Leg positions. According to the abbreviation rules, the word “leg” is not written or named, but is replaced with “right” or “left”.

Lying on your stomach, arms up