A phenomenon of general culture associated with the physical and spiritual development of a person, which has its own cultural values in the form of knowledge, motor actions and physical exercises. What is meant by hardening? c) increase in physiological diameter
Flexibility is understood as the morphofunctional properties of the musculoskeletal system, which determine the degree of mobility of its parts. The measure of flexibility is the maximum range of motion. We can talk about it when the human skeleton is fully formed. And this happens at about 18 years of age. It is at this age that joints become what nature intended them to be. Their ability for various movements and fusions is called flexibility.
This indicator depends not only on training, but also on age and gender. Naturally, joints are more mobile in youth. The cartilage that ensures the mobility of the bone connection is still quite flexible and thick. Over time, this pad wears out and becomes thinner, and the muscles and tendons around them lose their elasticity.
However, women remain flexible even with a minimum of effort much longer than the stronger half of humanity. This is one of the important conditions for procreation. A woman simply cannot bear a child if the joints of the pelvis and legs lose their flexibility and mobility.
Flexibility, as the ability to perform movements with a large amplitude, is associated with a hereditary factor, but it is also influenced by regular physical exercise. It depends on the elasticity of muscles and ligaments. The elastic properties of muscles can change significantly under the influence of central nervous factors.
The term "flexibility" is more acceptable if we mean the total mobility in the joints of the whole body. And in relation to individual joints, it is more correct to say “mobility” rather than “flexibility”, for example “mobility in shoulder joints". Good flexibility ensures freedom, speed and economy of movements, increases the path of effective application of effort when performing physical exercise. Insufficiently developed flexibility makes it difficult to coordinate human movements, as it limits the movement of individual parts of the body.
The manifestation of flexibility depends on a number of factors. Main factor, which determines joint mobility, - anatomical. Limiters of movement are bones. The shape of the bones largely determines the direction and range of movements in the joint (flexion, extension, abduction, adduction, rotation).
Flexibility is significantly influenced by external conditions:
- 1. time of day (in the morning flexibility is less than in the afternoon and evening);
- 2. air temperature (at 20-30 °C flexibility is higher than at 5-10 °C);
- 3. whether the warm-up was carried out (after a warm-up lasting 20 minutes, flexibility is higher than before the warm-up);
- 4. Is the body warmed up (mobility in the joints increases after 10 minutes in a warm bath at a water temperature of +40 oC or after 10 minutes in a sauna).
Positive emotions and motivation improve flexibility, while opposite personal-psychological factors worsen it.
The effectiveness of sports training, and especially in the technical component, in me is associated with an important property of the musculoskeletal system - the ability to muscle relaxation - flexibility.
In professional physical training and sports, flexibility is necessary to perform movements with large and extreme amplitude. Insufficient mobility in the joints can limit the manifestation of such physical qualities as strength, speed of reaction and speed of movement, endurance, while increasing energy costs and reducing the efficiency of the body, and often leads to serious injuries to muscles and ligaments.
The term “flexibility” itself is usually used for an integral assessment of the mobility of body parts, i.e. This term is used in cases where we are talking about mobility in a joint of the entire body. If If the amplitude of movements in individual joints is assessed, then it is customary to talk about “mobility” in them.
In theory and methodology physical education flexibility is considered as a morphological property of the human musculoskeletal system, which determines the limits of movement of body parts. There are two forms of flexibility:
active, characterized by the magnitude of the amplitude of movements when performing exercises independently due to one’s own muscle efforts;
passive, characterized by the maximum amplitude of movement achieved under the influence of external forces, for example, with the help of a partner, or weights, etc.
In passive flexibility exercises, a greater range of motion is achieved than in active exercises. The difference between the indicators of active and passive flexibility is called reserve tension or “flexibility margin”.
There are also general and special flexibility. General flexibility characterizes mobility in all joints of the body and allows you to perform a variety of movements with a large amplitude. Special flexibility is the maximum mobility in individual joints, which determines the effectiveness of sports and professional activities.
Develop flexibility with exercises to stretch muscles and ligaments. There are dynamic, static, and mixed static-dynamic stretching exercises. The manifestation of flexibility depends on many factors and, above all, on the structure of the joints, the elasticity of the properties of ligaments, muscle tendons, muscle strength, the shape of the joints, the size of the bones, as well as on the nervous regulation of muscle tone. With the growth of muscles and ligaments, flexibility increases. Mobility is reflected by the anatomical features of the ligamentous apparatus. Moreover, muscles are a brake on active movement. Muscles plus the ligamentous apparatus and the joint capsule, which encloses the ends of bones and ligaments, are brakes on passive movement and, finally, bones are a limiter of movement. The thicker the ligaments and joint capsule, the more limited the mobility of the articulating segments of the body. In addition, the range of movements is limited by the tension of the antagonist muscles. Therefore, the manifestation of flexibility depends not only on the elasticity of the muscles, ligaments, shape and characteristics of the articulating articular surfaces, but also on a person’s ability to combine the voluntary relaxation of the stretched muscles with the tension of the muscles producing the movement, i.e. from perfect muscle coordination. The higher the ability of the antagonist muscles to stretch, the less resistance they provide when performing movements, and the “easier” these movements are performed. Insufficient mobility in the joints, associated with uncoordinated muscle work, causes “strengthening” of movements, which complicates the process of mastering motor skills. Systematic, or at individual stages of preparation, application can lead to a decrease in flexibility. strength exercises, if stretching exercises are included in the training process.
The manifestation of flexibility to one degree or another depends on the general functional state of the body, and on the external conditions of the time of day, the temperature of the muscles and the environment, and the degree of fatigue. Usually, until 8-9 o'clock in the morning, flexibility is somewhat reduced. However, training in the morning is very effective. IN cold weather and when the body cools, flexibility decreases; when the temperature of the environment and body increases, it increases.
Fatigue also limits the range of active movements and the extensibility of the muscular-ligamentous apparatus.
Regarding the age aspect of flexibility, it can be noted that flexibility depends on age. Typically, the mobility of large parts of the body gradually increases until the age of 13-14, due to the fact that at this age the muscular-ligamentous apparatus is more elastic and extensible.
At the age of 13-14 years, stabilization in the development of flexibility is observed, and, as a rule, by the age of 16-17 years the stabilization ends, development stops, and then has a steady downward trend. At the same time, if after 13-14 years of age you do not perform stretching exercises, then flexibility will begin to decrease already in adolescence. Conversely, practice shows that even at the age of 40-50, regular exercise using a variety of means and methods increases flexibility. Even higher level than in my youth.
Flexibility also depends on gender. Thus, mobility in the joints of girls is approximately 20-30% higher than that of boys. The process of developing flexibility is individualized. It is necessary to constantly develop and maintain flexibility.
Flexibility is understood as the morphofunctional properties of the musculoskeletal system, which determine the degree of mobility of its parts. The measure of flexibility is the maximum range of motion. We can talk about it when the human skeleton is fully formed. And this happens at about 18 years of age. It is at this age that joints become what nature intended them to be. Their ability for various movements and fusions is called flexibility.
This indicator depends not only on training, but also on age and gender. Naturally, joints are more mobile in youth. The cartilage that ensures the mobility of the bone connection is still quite flexible and thick. Over time, this pad wears out and becomes thinner, and the muscles and tendons around them lose their elasticity.
Flexibility, as the ability to perform movements with a large amplitude, is associated with a hereditary factor, but it is also influenced by regular physical exercise. It depends on the elasticity of muscles and ligaments. The elastic properties of muscles can change significantly under the influence of central nervous factors.
Flexibility is extremely important for maintaining correct beautiful posture, smoothness and ease of gait, and graceful movements. Beauty and flexibility are almost synonymous.
Flexibility significantly increases the range of motion, allows muscles to work rationally, spending significantly less effort and energy to overcome the resistance of your own body, as when performing the simplest everyday movements. The same applies to movements that require refined motor skills.
Sufficient flexibility and elasticity of joints, muscles and ligaments reduce the likelihood of injury during forced sudden movements, for example, when trying to maintain balance on ice, straightening from a deep bend, in an unexpected fall, etc.
Unfortunately, with age there is a natural decrease in flexibility. The aging process of joints is associated with a decrease in the elasticity of the ligamentous apparatus and a decrease in the thickness of articular cartilage. The spine changes especially dramatically.
Systematic exercises to develop and maintain flexibility significantly slow down the aging process, improve muscle tone, supply them with oxygen and nutrients, and promote the release of toxins from muscle tissue. These exercises help to avoid such an unpleasant disease as osteochondrosis, which manifests itself in headaches, dizziness, back and joint pain, increased fatigue, and in some cases, disruption of the functioning of internal organs. This determines the attention paid to flexibility exercises during the most various types physical education, health and sports activities.
Flexibility is important when performing many motor actions in work and military activities, as well as in everyday life. The level of flexibility determines the development of speed, coordination abilities, and strength. It is difficult to overestimate the importance of mobility in the joints in cases of poor posture, when correcting flat feet, after sports and household injuries, etc.
Flexibility exercises can be easily and successfully performed independently and regularly at home. Exercises to improve joint mobility in combination with strength exercises are especially valuable. Flexibility exercises are considered by experts as one of the important means of healing, developing correct posture, harmonious physical development.
Any human movement is produced due to mobility in the joints. In some joints - shoulder, hip - a person has great mobility, in others - knee, wrist, ankle - the range of motion is limited by the shape of the joint and the ligamentous apparatus. Typically, a person rarely uses their full maximum range of motion and is limited to some portion of the available maximum range of motion at a joint. However, insufficient mobility in the joints limits the level of manifestation of strength, negatively affects speed and coordination abilities, reduces the efficiency of work and often causes damage to ligaments and muscles. In some movements, human flexibility plays a fundamental role.
Good flexibility ensures freedom, speed and efficiency of movements, increases the path of effective application of effort when performing physical exercises. Insufficiently developed flexibility makes it difficult to coordinate human movements, as it limits the movement of individual parts of the body. Thanks to sufficient mobility of the spinal column and stretching of the shoulder and hip joints a person has the ability to perform soft, smooth and graceful movements.
Insufficiently developed flexibility limits the manifestation of such physical qualities as endurance, strength, reaction speed and speed of movement. By increasing energy costs and reducing the efficiency of work, it makes it difficult to coordinate human movements, since it imitates the movement of individual parts of the body in space and can lead to injuries to muscles and ligaments when performing physical exercises.
The most important features for classifying flexibility are:
– operating mode muscle fibers;
– presence or absence of external assistance when performing exercises.
Based on these characteristics, there is a certain classification of flexibility. According to the form of manifestation, flexibility is distinguished between active and passive.
With active flexibility, movement with a large amplitude is performed due to the own activity of the corresponding muscles. Passive flexibility is understood as the ability to perform the same movements under the influence of external tensile forces: the efforts of a partner, external weights, special devices, etc. Moreover, passive flexibility can be measured with dosed external assistance (metered passive flexibility) and with maximum external assistance (maximum passive flexibility). Indicators of passive flexibility are usually higher than active ones, and the greater this difference, the more reserve flexibility a person has.
According to the method of manifestation, flexibility is divided into dynamic and static. Dynamic flexibility is manifested in movements, and static flexibility is manifested in postures.
There are also general and special flexibility. General flexibility is characterized by high mobility (range of motion) in all joints (shoulder, elbow, ankle, spine, etc.); special flexibility - amplitude of movements corresponding to the technique of a specific motor action.
Depending on the mode of operation of muscle fibers, as well as the presence or absence of external assistance, eight main types of flexibility are distinguished: active static (ASG), active dynamic (ADG), passive static (PSG), passive dynamic (PDG), dosed passive-static ( DPSG), maximum passive-static (MPSG), dosed passive-dynamic (DPSG) and, finally, maximum passive-dynamic (MPDH). All types of passive flexibility are measured with external assistance (for example, using a load); As for the maximum indicators of passive flexibility, they are achieved not with dosed, but with maximum external assistance (for example, with the help of a partner or trainer). Types of flexibility are shown in Table 1.1.
Table 1.1 – Main types of flexibility
| Mode of operation of muscle fibers | |||
| Strategic | Dynamic | ||
| Presence or absence of external assistance | Active | Active-static | Active-dynamic |
| Passive | Passive-static | Passive-dynamic | |
| Amount of external assistance applied in passive exercises | Dosed | Dosed passive-static (holding a pose with external help | |
| Maximum | Maximum passive-dynamic (springy movements with maximum external assistance) |
In professional physical training and sports, flexibility is necessary to perform movements with large and extreme amplitude. Insufficient mobility in the joints can limit the manifestation of the qualities of strength, reaction speed and speed of movement, endurance, increasing energy expenditure and reducing the efficiency of work, and often leads to serious injuries muscles and ligaments.
The term “flexibility” itself is usually used for an integral assessment of the mobility of body parts. If the amplitude of movements in individual joints is assessed, then it is customary to talk about mobility in them.
In theory and methodology physical culture flexibility is considered as a morphofunctional property of the human musculoskeletal system, which determines the limits of movement of body parts. There are two forms of its manifestation: active, characterized by the magnitude of the amplitude of movements when independently performing exercises due to one’s muscular efforts; passive, characterized by the maximum amplitude of movements achieved under the action of external forces (for example, with the help of a partner or weights, etc.).
In passive exercises greater flexibility is achieved than in active exercises, range of motion. The difference between the indicators of active and passive flexibility is called “reserve extensibility”, or “flexibility reserve”.
There are also general and special flexibility.
General flexibility characterizes mobility in all joints of the body and allows you to perform a variety of movements with a large amplitude.
Special flexibility is the maximum mobility in individual joints, which determines the effectiveness of sports or professional activities.
Develop flexibility with exercises to stretch muscles and ligaments. IN general view they can be classified not only by active, passive or mixed form of execution and by direction, but also by the nature of muscle work. There are dynamic, static, and mixed static-dynamic stretching exercises.
Special flexibility is acquired in the process of performing certain exercises to stretch the muscular-ligamentous apparatus. The manifestation of flexibility depends on many factors and, above all, on the structure of the joints, the elastic properties of ligaments and muscles, as well as on the nervous regulation of muscle tone.
The more the articulating articular surfaces correspond to each other (i.e., their congruence), the less their mobility. Ball-and-socket joints have three, ovoid and saddle-shaped joints have two, and trochlear and cylindrical joints have only one axis of rotation. In flat joints that do not have axes of rotation, only limited sliding of one articular surface over another is possible.
Mobility is also limited by anatomical features of the joints, such as bony protrusions located in the path of movement of the articular surfaces.
The limitation of flexibility is also associated with the ligamentous apparatus: the thicker the ligaments and articular capsule and the greater the tension of the articular capsule, the more limited the mobility of the articulating segments of the body.
In addition, the range of movements can be limited by the tension of antagonist muscles. Therefore, the manifestation of flexibility depends not only on the elastic properties of the muscles, ligaments, shape and characteristics of the articulating articular surfaces, but also on your ability to combine the voluntary relaxation of the stretched muscles with the tension of the muscles producing the movement, that is, on the perfection of intermuscular coordination. The higher the ability of antagonist muscles to stretch, the less resistance they provide when performing movements, and the “easier” these movements are performed. Insufficient mobility in the joints, associated with uncoordinated muscle work, causes “fixation” of movements, sharply slows down their execution, and complicates the process of mastering motor skills. In some cases, the key components of the technique of complexly coordinated movements cannot be performed at all due to the limited mobility of the working parts of the body.
Systematic or concentrated use of strength exercises at individual stages of preparation can also lead to a decrease in flexibility, if at the same time training programs Stretching exercises are not included.
The manifestation of flexibility at one time or another depends on the general functional state of the body and on external conditions: time of day, muscle and environmental temperature, degree of fatigue.
Usually, before 8-9 o’clock in the morning, flexibility is somewhat reduced, but training in the morning is very effective for its development. In cold weather and when the body cools down, flexibility decreases, and when the temperature rises external environment and under the influence of warm-up, which increases body temperature, it increases.
Fatigue also limits the range of active movements and the extensibility of the muscular-ligamentous apparatus, but does not prevent the manifestation of passive flexibility.
Flexibility also depends on age. Typically, the mobility of large parts of the body gradually increases until the age of 13-14, and, as a rule, stabilizes by the age of 16-17, and then has a steady downward trend. At the same time, if stretching exercises are not performed after the age of 13-14, then flexibility may begin to decrease already in adolescence. And vice versa, practice shows that even at the age of 40-50 years, after regular classes Using a variety of tools and methods, flexibility increases, and for some people it reaches or even exceeds the level that they had in their youth.
List of used literature:
Zakharov E.N., Karasev A.V., Safonov A.A. Encyclopedia of Physical Fitness ( Methodological basics development of physical qualities) / Under the general editorship. A.V. Karaseva. - M.: Leptos, 1994.-368 p.
Physical (motor) qualities are usually called:
a) a person’s ability to correctly perform motor actions in complex, unfamiliar life situations;
b) congenital (genetically inherited) morphofunctional qualities, thanks to which human motor activity is possible;
c) a person’s ability to quickly master a motor action.
a) the amount of maximum muscle tension that a person can demonstrate.
b) a complex of psychophysical properties of the body that provide the ability for a person to resist external forces due to muscle tension.
c) psychophysical properties of a person, providing the ability to influence external forces due to muscle tension.
d) a complex of psychophysical properties of the body that allows one to overcome external resistance or counteract it due to muscle tension.
Strength as a physical quality is understood as:
a) the ability to lift heavy objects,
b) a person’s ability to resist external forces due to muscle tension,
c) the ability of a person to influence external forces due to muscle tension.
d) a set of properties of the body that allow one to overcome external resistance or counteract it.
When developing maximum strength, weights are used (RM - repeated maximum):
a) very small (over 15 repeated maximums (RM);
b) small (8-12 PM);
c) limit and near limit (1-3 PM).
And to increase muscle mass, and weight-bearing exercises can be used to reduce body weight. But when compiling sets of exercises to increase muscle mass, the following are recommended:
a) fully work out one muscle group and only then move on to exercises that load another muscle group,
b) alternate a series of exercises. involving various muscle groups,
c) use exercises with relatively light weights and a high number of repetitions,
d) plan a large number of approaches and limit the number of repetitions in one trip.
^ When developing strength, special exercises with weights are used. Their distinctive feature thing is:
a) a person’s own weight is used as a burden,
b) they are performed until fatigue,
c) they cause significant muscle tension,
d) they are executed slowly.
^ What exercises are not effective in building a physique?
A. exercises to increase strength;
b. exercises to increase endurance;
V. exercises that promote the formation of correct posture;
G. exercises to improve speed of movement.
^ The result of performing strength exercises with light weights and a maximum number of repetitions is:
a) rapid growth in absolute strength.
b) increase in own weight,
c) increase in the physiological diameter of the muscles,
d) the risk of overvoltage increases.
The most common method of improving speed and strength abilities is:
a) interval training,
b) method of dismembered-constructive exercise,
c) method of performing exercises with variable intensity,
G ) method of repeating the exercise.
Maximum muscle tension is achieved when muscles work in:
a) overcoming mode,
b) holding mode,
c) inferior mode,
d) static mode.
^ Which of the proposed definitions is not formulated correctly:
A) explosive force is a component of speed-strength abilities
b) strength is manifested in the ability to overcome resistance through muscle tension,
c) speed is a quality on which the speed characteristics of movements depend,
d) all proposed definitions are formulated specifically,
The best conditions for developing explosive leg muscle strength are created during:
a) shuttle race,
b) deep jumps,
c) outdoor games,
d) squats with a barbell.
a) the speed of movement of the human body in space and time;
b) a complex of psychophysical properties that make it possible to move the human body or its remote parts in a minimally short period of time;
c) a person’s ability to accelerate body movement over a short distance;
d) the speed of a person’s reaction in response to an unexpected external stimulus.
Speed as a physical quality of a person is understood as:
a) a set of properties that allow you to move at high speed.
b ) complex of properties. allowing short work to be completed in a minimum amount of time.
c) the ability to quickly pick up speed,
d) a set of properties that allow you to quickly respond to signals and perform movements with high frequency.
To develop speed use:
a) outdoor and sports games,
b) running exercises at maximum speed,
c) exercises for reaction speed and frequency of movements,
d) motor actions. performed at maximum speed.
The best conditions for developing reaction speed are created during:
a) outdoor and sports games,
b) shuttle running,
c) high jump,
d) throwing.
^ Flexibility as a physical quality means:
a) a complex of morphofunctional properties of the musculoskeletal system, which determines the depth of inclination,
b) the ability to perform movements with large amplitude due to muscle contractions,
c) a complex of properties of the motor system that determine the mobility of its parts,
d) elasticity of muscles and ligaments.
How are exercises to develop flexibility dosed, i.e. how many movements should be done in one series:
a) exercises are performed until the range of movements begins to decrease,
b) perform 12-16 cycles of movements,
c) exercises are performed until sweat appears,
d) exercises are performed until pain appears.
Flexibility as a physical quality means:
a) a complex of anatomical and morphological properties that determine the depth of tilts back and forth and left and right;
b) a complex of anatomical and morphological properties that ensure the execution of movements with different amplitudes;
c) a complex of anatomical and morphological properties that determine mobility in the joints;
d) a complex of anatomical and morphological properties that determine the elasticity of muscles and ligaments.
When developing flexibility, you should strive for:
a) to a harmonious increase in mobility in the main joints,
b) achieving maximum range of motion in the main joints.
c) optimal range of motion in the shoulder, hip, knee joints,
d) restoration of the normal range of motion of the joints.
If, after performing the exercise, the heart rate (HR) is restored to its original level within 30 seconds, this indicates that exercise stress during the exercise:
A. is small and should be increased;
b. is tolerated by the body quite easily and can be repeated;
V. quite large, but it can be repeated, increase the rest time;
G.
If, after performing the exercise, the heart rate (HR) is restored to its original level within 60 seconds, this indicates that the physical activity during the exercise:
A. is small and should be increased;
b. is tolerated relatively easily by the body and can be repeated;
V. quite large, but it can be repeated by increasing the rest time;
G. excessive and needs to be reduced.
If, after performing the exercise, the heart rate is restored to the initial level within 120 seconds, then this indicates that the physical activity during the exercise:
A. is small and should be increased;
b. is tolerated relatively easily by the body and can be repeated;
V. quite large, but it can be repeated by increasing the rest time;
G. excessive and needs to be reduced.
Regular physical exercise improves performance because:
A. provide enhanced muscle function;
b. provide large volumes of work muscle work with different intensities;
V. ensure enhanced functioning of the respiratory and circulatory systems;
G. ensure enhanced operation of the energy supply system.
^ Indicate in which of the complexes morning exercises The sequence of exercises is presented most correctly:
1. breathing exercises;
2. exercises to strengthen muscles and increase flexibility;
stretching;
running with transition to walking;
walking with a gradual increase in step frequency;
jumping;
alternating tension and relaxation of muscles;
running at a relaxed pace.
Complex - b (7, 5, 8, 6, 2, 3, 2, 1, 4).
Complex - at (3, 7, 5, 8, 1, 2, 6, 4, 1).
Complex - g (3, 1, 2, 4, 7, 6, 8, 4).
Select the correct distribution of the exercises listed below for the main part of the general physical training (GPP) lesson:
1.walking or calm running, alternating with “breathing” exercises;
2.exercises that gradually involve an increasing number of muscle groups;
3. “endurance” exercises;
4.exercises “for speed and flexibility”;
5.strength exercises;
6.breathing exercises;
A. 1, 2, 5, 4, 3, 6.
b. 6, 2, 3, 1, 4, 5.
V. 2, 6, 4, 5, 3, 1. g. 2, 1, 3, 4, 5, 6.
A. functionality of energy supply systems;
b. human anthropometric data;
V. endurance and ability to endure fatigue;
d. contractile properties of muscles.
When developing endurance, load regimes are used, which are usually divided into health-improving, supporting, developing and training. What heart rate does maintenance cause?
A. 110 - 120 beats per minute;
b. 120 - 140 beats per minute;
V . 140 - 160 beats per minute;
G . over 160 beats per minute.
b) moderate intensity,
c) maximum intensity,
d) active work of most parts of the musculoskeletal system.
^ When developing endurance, exercises are not used, the characteristic feature of which is:
a) maximum activity of energy supply systems,
b) long duration,
c) maximum range of motion,
d) moderate intensity.
^ Human endurance does not depend on:
a) the strength of the musculoskeletal system,
b) willpower,
c) muscle strength,
d) the capabilities of the respiratory and circulatory systems.
^ Which of the proposed definitions is formulated incorrectly?
A. explosive strength is a component of speed-strength abilities.
b . the speed of movement in space is determined by a physical quality designated as speed.
V. speed is a quality on which the speed characteristics of movements depend.
d. all proposed definitions are formulated correctly.
^ The result of performing strength exercises with heavy weights is...
A. increase in muscle volume.
b. increasing the level of functional capabilities of the body.
V. strengthening the musculoskeletal system.
d. rapid growth of absolute strength.
^ The most common method for improving speed and strength abilities is...
A. interval training.
b. method of repeating exercises.
V. a method of performing exercises with variable intensity.
d. method of dismembered-constructive exercise.
^ The factor predominantly determining the manifestation general endurance is the level of development...
A. speed and strength abilities.
b. personal and mental qualities.
V. functional economy.
aerobic capacity.
Flexibility exercises are performed...
A. before sweat appears.
b. 8-16 cycles of movements in a series.
V. until the range of motion begins to increase.
until pain appears.
^ The basis of continuity of physical education is...
A. interaction effects of physical exercise.
b. variety of forms of classes.
V. specifics of lesson forms of classes.
d. a combination of preparatory and developmental activities.
Indicate which sequence of influences on physical qualities is most effective during the main part of the lesson on general physical training (GPP)?
Endurance.
Flexibility.
Rapidity.
Force.
Heart rate, as a rule, does not exceed 140 beats/min during exercise...
A. general - prepared orientation.
b. general developmental orientation.
V. in the form of lessons.
general - strengthening orientation.
Indicate what exercises are typical for the final part of a physical education lesson?
Endurance exercises. A. 15.
Breathing exercises. b. 3, 5
Strength exercises. V. 2, 4.
Speed exercises . g. 2, 6.
Flexibility exercises.
“Attention” exercises.
A. learning complex coordination actions.
b. consolidation of formed skills.
V. training endurance.
d. improving flexibility.
^ Volleyball like sport game appeared at the end of the 19th century in...
A. USA
b. Canada.
V. Japan.
Germany.
Flexion supporting leg before take-off in skiing is designated as ...
A jump from an apparatus in gymnastics is designated as... dismount
The position of the student, in which the legs bent at the knees are pulled up by the arms to the chest and the hands grasp the knees, is designated in gymnastics as grouping...
In gymnastics, the method by which a student holds on to the apparatus is called grip...
Complete the statement by writing the appropriate numbers on your answer sheet.
In which sports are the following types of injuries typical?
Billiards. 5. Cycling. 9. Rowing.
Boxing. 6. Skiing. 10. Athletics.
Struggle. 7. Skating. 11. Weightlifting.
Chess 8. skiing. 12. Sports games
Scuffs, frostbite... 2,3,5,6,7,8,9,10,12
The likelihood of injury during exercise is reduced if participants...
A. follow the teacher's instructions.
b. overestimate their capabilities.
V. They don’t know how to control their emotions.
G . have the skills to perform movements.
Complete the statement by writing the appropriate word on your answer sheet.
Riding a board behind a kite is called...
The position of the practitioner when his shoulders are above the support points is called... emphasis
The method of organizing the activities of students, which involves the sequential completion of a series of tasks, dosed individually based on the maximum test, is called ...
The maximum amplitude of movements achieved by the application of both internal and external forces characterizes... flexibility.
A temporary decrease in performance is usually called... fatigue
The process of formation and change in the biological forms and functions of the body, which occurs under the influence of living conditions and upbringing, is called physical... development
The position of the student on the apparatus, in which his shoulders are below the grip points, is designated in gymnastics as... vis
A double step, but only with a flight phase at the end of the movement in volleyball is designated as ...
A. step. b. bounce . V. jump + d. fall.
