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. Physical exercise technique is commonly called
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 for improving joint mobility in combination with strength exercises. 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 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. 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) |
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 for 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.
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.
30. Strength as a physical quality means...
a) the ability to lift heavy objects;
b) psychophysical properties of a person, providing the ability to counteract 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.
31. Select the correct distribution of the exercises listed below in a general physical training (GPP) lesson.
walking or quiet running, alternating with breathing exercises.
exercises that gradually involve an increasing number of muscle groups.
endurance exercises.
exercises for speed and flexibility.
exercises for strength.
breathing exercises.
a) 1, 2, 5, 4, 3, 6; c) 2, 6, 4, 5, 3, 1;
6)6,2,3,1,4,5; d) 2, 1,3, 4, 5, 6.
32. The main part of the lesson on general physical training (GPP) is devoted to the development of physical qualities. Indicate what sequence
effects on physical qualities are most effective.
1.Endurance.
2.Flexibility.
3.Fast.
a) 1, 2, 3, 4; c) 3,2,4,1
b) 2, 3, 1, 4; d) 4, 2,3,1
33. What exercises are ineffective in building a physique?
a) exercises that help increase muscle mass;
b) exercises that help reduce body weight;
c) exercises combined in the form of circuit training;
d) exercises that help increase the speed of movements.
34. Weight-bearing exercises can be used to both increase muscle mass and reduce body weight. But when compiling sets of exercises to increase muscle mass, it is recommended...
a) fully work out one muscle group and only then move on to exercises that load another muscle group;
b) alternate series of exercises that involve different 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 approach.
35. When developing strength, special exercises with weights are used. Their distinctive feature is that...
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.
36. By speed as a physical quality we mean...
a) a complex of psychophysical properties of a person that allows him to move at high speed;
b) a complex of psychophysical properties of a person that allows him to perform short-term work in a minimum period of time;
c) a person’s ability to quickly pick up speed;
d) a complex of psychophysical properties that allow a person to quickly respond to signals and perform movements with high frequency.
37. To train speed,...
a) outdoor and sports games;
b) running exercises at maximum speed short distances;
c) exercises for reaction speed and frequency of movements;
d) motor actions performed at maximum speed.
38. Better conditions to develop reaction speed, they are created during...
a) outdoor and sports games;
b) “shuttle” running;
c) high jump;
d) throwing.
39. Flexibility as a physical quality means...
a) a complex of morphofunctional properties of the human musculoskeletal system, which determines the depth of inclination;
b) the ability to perform movements with large amplitude due to muscle tension;
c) a complex of physical properties of the motor system that determine the mobility of its parts.
d) elasticity of muscles and ligaments.
40. How are “flexibility” exercises dosed, that is, how many movements should be done in one series?
a) exercises are performed until the range of movements begins to decrease;
b) 12-16 cycles of movements are performed;
c) exercises are performed until sweat appears;
d) exercises are performed until the appearance pain.
41. To increase running speed in independent study After warming up, it is recommended to perform the exercises listed below. Indicate their appropriate sequence.
2. Easy long run.
3. Jumping exercises with and without weights.
4. Breathing exercises during rest intervals.
5. Repeated running for short distances.
a) 1, 2, 3,4, 5, 6;
b), 5, 4, 3, 2, 6, 1;
B) 2, 1,3, 4, 5, 6;
d)3, 4, 2,5,4, 1.
42. When cultivating flexibility, you should strive for...
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, and knee joints;
d) restoration of the normal range of motion of the joints.
43. Endurance as a physical quality means...
a) a complex of human psychophysical properties that determines the ability to perform various physical exercise;
b) a complex of human psychophysical properties that determine the ability to withstand fatigue;
c) the ability to perform for a long time physical work, practically without getting tired;
d) the ability to maintain specified operating parameters.
44. Human endurance does not depend on...
a) functionality of energy supply systems;
b) speed of motor reaction;
c) perseverance, endurance, courage, ability to endure;
d) muscle strength.
45. When training endurance, exercises are not used, the characteristic feature of which is...
a) maximum activity of energy supply systems;
b) moderate intensity;
c) maximum intensity;
d) active work of most parts of the musculoskeletal system.
46. 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) 110-130 beats per minute;
b) up to 140 beats per minute;
c) 140-160 beats per minute;
d) up to 160 beats per minute.
47. Physical exercise technique is usually called...
a) a method for expediently solving a motor task;
b) the method of organizing movements when performing exercises;
c) composition and sequence of movements when performing exercises;
d) rational organization of motor actions.
48. When analyzing technology, it is customary to identify the basis, leading link and details of the technology. What is meant by the leading link of technology?
a) a set of elements characterizing the individual characteristics of performing a holistic motor action;
b) the composition and sequence of elements included in the motor action;
c) a set of elements necessary to solve a motor task;
d) the most important part of a certain method of solving a motor task.
49. In the process of teaching motor actions, methods of integral or disjointed exercise are used. The choice of method depends on...
a) the possibility of dividing a motor action into relatively independent elements;
b) the complexity of the basic technology;
c) the number of elements that make up the motor action;
d) teacher preferences.
50. It is recommended to begin the process of learning a motor action with mastering...
a) basics of technology;
b) the leading level of technology;
c) lead-in exercises;
d) starting position.
1-g; 2-6; Behind; 4-g; 5-in; 6-g; 7-6; 8-a; 9-in; 10-in; 11-6; 12-g; 13-v; 14-6; 15-g;
16-a; 17-a; 18-v; 19-g; 20-6; 21-6; 22-a; 23-a; 24-v; 25-a; 26-v; 27-v; 28-6;
29-v; 30-g; 31-v; 32-v; 33-g; 34-a; 35-v; 36-6; 37-g; 38-a; 39-v; 40-g; 41-6;
42-a; 43-6; 44-6; 45-v; 46-6; 47-a; 48-g; 49-6; 50-6.
Assignments on the basics of knowledge in physical culture
1. Physical culture is...
A) academic subject At school;
b) doing exercises;
c) the process of improving human capabilities;
d) part of human culture.
2. Physical fitness acquired in the process of physical preparation for work or other activities is characterized...
a) high resistance to stressful situations, exposure to adverse environmental conditions and various diseases;
b) level of performance and reserve of motor skills;
V) good development respiratory and circulatory systems, with a sufficient margin of reliability, efficiency and economy;
d) high results in educational, labor and sports activities.
3. Physical development means...
a) the process of changing the morphofunctional properties of an organism throughout life;
b) muscle size, body shape, functional capabilities of breathing and blood circulation, physical performance;
c) the process of improving physical qualities when performing physical exercises;
d) level determined by heredity and regularity of physical education and sports.
4. Physical culture is focused on improving...
a) physical and mental qualities of people;
b) techniques of motor actions;
c) human performance;
d) natural physical properties of a person.
5. A distinctive feature of physical culture is...
a) education of physical qualities and training in motor actions;
b) physical perfection;
c) performing physical exercises;
d) classes in the form of lessons.
6. Physical exercise is called...
a) motor actions, with the help of which they develop physical qualities and improve health;
b) motor actions, dosed according to the load and duration of execution;
c) movements performed during physical education lessons and during morning exercises;
d) forms of motor actions that contribute to problem solving physical education.
7. The load of physical exercise is characterized by...
a) the preparedness of the students, their age, state of health, well-being during classes;
b) the magnitude of their impact on the body;
d) time and number of repetitions of motor actions;
d) certain voltage muscle groups.
8. The amount of physical exercise load is determined...
a) a combination of volume and intensity of motor actions;
b) the degree of difficulties overcome in their implementation;
c) fatigue resulting from their implementation;
d) heart rate.
9. If, after completing the exercise, the heart rate is restored to the level that was at the beginning of the lesson within 60 seconds, then this indicates that the load...
a) is small and should be increased;
b) is tolerated by the body relatively easily;
c) quite large, but it can be repeated;
d) excessive and needs to be reduced.
10. The intensity of exercise can be determined by heart rate. Indicate what heart rate is caused by high intensity exercise:
a) 120 - 130 beats per minute;
b) 130 - 140 beats per minute;
c) 140 - 150 beats per minute;
d) over 150 beats per minute.
11.Regular exercise improves performance because...
a) during classes, motor actions are performed that contribute to the development of strength and endurance;
b) the resulting fatigue activates the processes of recovery and adaptation;
c) as a result, the efficiency and economy of breathing and blood circulation increases;
d) a person engaged in physical exercise is able to perform a greater amount of physical work in the allotted period of time.
12. Health is understood as such a comfortable state of a person in which...
a) unfavorable climatic conditions and negative environmental factors are easily tolerated;
b) he has a high performance capacity, quickly recovers from physical and mental stress;
c) he is cheerful and cheerful;
d) all of the above is observed.
13. First aid for hitting a hard surface and causing bruises is that the bruised area should be...
a) rub, scratch;
b) heat;
c) cool;
d) try to put it on an elevation and consult a doctor.
14. What is meant by hardening?
a) Swimming in cold water and walking barefoot;
b) adaptation of the body to environmental influences;
c) a combination of air and sunbathing with gymnastics and outdoor games;
d) health promotion.
15. During individual lessons with hardening procedures, a number of rules should be followed. Indicate which of the recommendations listed below should not be followed.
1. The lower the air temperature, the more intensively you need to perform the exercises, since hypothermia must not be allowed.
2. The higher the air temperature, the shorter the classes should be, since the body must not be allowed to overheat.
After class you need to take a cold shower.
a)1; b)2; at 3; d)4.
16. Proper breathing is characterized by...
a) longer exhalation;
b) longer inhalation;
c) inhale through the nose and exhale through the mouth;
d) equal duration of inhalation and exhalation.
17. When performing exercises, you should not inhale during...
a) rotations and turns of the body;
b) bending the body back;
c) returning to the starting position after tilting;
d) breathing should be free during exercise.
18. Posture is called...
a) the quality of the spine, which ensures good health and mood;
b) spring characteristics of the spine and feet;
c) the usual posture of a person in an upright position;
d) silhouette of a person.
a) the back of the head, buttocks, heels;
b) shoulder blades, buttocks, heels;
c) the back of the head, back, heels;
d) the back of the head, shoulder blades, buttocks, heels.
20. The main reason for poor posture is...
a) habit of certain postures;
b) muscle weakness;
c) lack of movement during school lessons;
d) carrying a bag or briefcase on one shoulder.
21. When Russian athletes first participated in the Olympic Games, there were only 5 of them. Nevertheless, figure skater Nikolai Panin-Kolomenkin managed to become an Olympic champion. What year was this? Program
... First world war from participation in VII Olympic games indicates on ... happened when the United States boycotted in 1980 Olympic games in Moscow. Official ... Olympic idea for Russia, M., 2000; Chiglintsev E.A. Renaissance Olympic games ...
Dirt)? The book is written! After all, the book of the righteous is, of course, in illiyun (sublime). And what will let you know what illiyun is? The book is written! (Table with Letters)
Document... Olympic ideally they said: “It’s not victory that’s important, but participation" Why? But because A GAME... They happened. For example, Russians happened from... Russia, according to Revelations, should become the Master of the Earth and First Maitreya on... knights of the order. Officially defeat of the order...
Program for the formation of universal educational actions for students at the level of primary general education 2 17
ProgramAccept participation in... V official environment... on Our state, what are the most important events happened ... First universities in Russia. M.V. Lomonosov. Art Russia ... Russia Analyze and respond on questions about the text about rebirth Olympic games ...
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, reaction speed and speed of movement, endurance, while increasing energy costs and reducing the efficiency of the body, 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, 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 the theory and methodology of 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. A decrease in flexibility can be caused by the systematic use of strength exercises, or at certain stages of preparation, 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. And vice versa, practice shows that even at the age of 40-50 years regular classes By using a variety of tools and methods, flexibility increases. 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.
Test questions on physical education. 1. Physical education is understood as: a - the pedagogical process for the physical improvement of a person; b - regular physical exercise, hardening the body; c - achievements of society, reflecting the physical and spiritual development of a person. 2.Which of the concepts is the most capacious (including all the others): a - sport; b - physical education system; V - Physical Culture. 3. A process aimed at the versatile education of a person’s physical qualities, ensuring the formation of childhood physically strong young generation with harmonious development, is called: a - general physical training; b - special physical training; c - harmonic physical training; d - applied physical training. 4. The state of the body, characterized by progressive functional changes that occurred under the influence of repetition of motor actions, is designated as: a - development; b - hardening; c - fitness; g - preparedness. 5. Indicators of physical fitness include: a - strength, speed, endurance; b - height, weight, circumference chest; c - blood pressure, pulse; d - heart rate, breathing rate. 6. A set of exercises, techniques and methods aimed at teaching motor and other skills, as well as their further improvement, is designated as: a - training; b - methodology; c - knowledge system; g - pedagogical impact. 7.Which country is the birthplace of the Olympic Games: a - Rome; b - China; c - Greece; g - Egypt. 8.Where the ancient Greek Olympic Games were held: a - in Olympia; b - in Sparta; in - in Athens. 9. Why were the ancient Olympic Games called holidays of peace: a - they were world famous; b - athletes from all over the world took part in them; c - during the period of the games, wars stopped; d - they were distinguished by the peaceful nature of the competition. 10. The Olympic Games (summer or winter) are held every: a - 5 years; b - 4 years; c - 2 years; g - 3 years. 11.Winter Games are held: a - depending on the decision of the IOC; b - in the third year of the celebrated Olympics; in - during last year the celebrated Olympics; d - during the second calendar year following the year the Olympics began. 12. A healthy lifestyle (HLS) presupposes: a - an orderly regime of work and rest, giving up bad habits; b - regular visits to the doctor; c - physical and intellectual activity; d - rational nutrition and hardening. 13.What factor plays a decisive role in a person’s health: a - lifestyle; b - heredity; c - climate. 14. During physical work in stuffy room or clothes that do not allow air to pass through well, the following may occur: a - burn; b - heat stroke; c - overheating; g - sunstroke. 15. The main sources of energy for the body are: a - proteins and minerals; b - carbohydrates and fats; c - fats and vitamins; g - carbohydrates and proteins. 16.Rational nutrition ensures: a - proper growth and formation of the body; b - maintaining health; c - high performance and life extension; g - all of the above. 17. Physical performance is: a - a person’s ability to quickly perform work; b - ability to have different types of work in structure; c - ability to rapid recovery after work; d - the ability to perform a large amount of work. 18. People who systematically engage in physical exercise in combination with the use of the healing forces of nature are distinguished by: a - phagocytic resistance; b - bactericidal resistance; c - specific resistance; d - not specific resistance. 19.What is meant by hardening: a - visiting a bathhouse, sauna; b - increasing the body’s resistance to the effects of adverse environmental conditions; c - swimming, air and sunbathing in the summer; d - health promotion. 20. Objective criteria for self-control include: a - well-being, appetite, performance; b - respiratory rate, vital capacity, anthropometry; c - violation of the regime, presence of pain. 21.Name the main risk factors in people’s lifestyles: a - low physical activity (hypokinesia), psychological stress; b - eating disorder, overeating, alcoholism, drug addiction, smoking; c - all of the above. 22. The likelihood of injury during physical exercise is reduced if those involved: a - overestimate their capabilities; b - follow the teacher’s instructions; c - have the skills to perform movements; d - do not know how to control their emotions. 23. If an injury occurs or if health deteriorates during a lesson, a student must stop the lesson and notify: a - the teacher conducting the lesson; b - class teacher; c - their peers in the class; d - school doctor. 24. What indicators is it characterized by? physical development: a - anthropometric indicators; b - height and weight indicators, physical fitness; c - physique, development of physical qualities, state of health. 25.Formation human body ends by: a - 14-15 years; b - 17-18 years old; c - 19-20 years old; g - 22-25 years old. 26. The main difference between physical exercises and other motor actions is that they: a - are strictly regulated; b - represent a gaming activity; c - not focused on the production of material assets; d - create a developmental effect. 27.Movement technique is usually called: a - rational organization of motor actions; b - composition and sequence of movements when performing exercises; c - method of organizing movements when performing exercises; d - a method of expedient solution of a motor task. 28.Name the incorrectly named physical qualities from the proposed list (several answers): a - durability; b - flexibility; c - dexterity; g - cheerfulness; d - endurance; e - speed; f - strength.29.This physical quality check with test " shuttle run 3 to 10" for students secondary schools: a - endurance; b - speed-strength and coordination; c - flexibility. 30. Dexterity is: a - the ability to master and perform complex motor actions, quickly rearrange them in accordance with changing conditions; b - the ability to control one’s movements in space and time; c - the ability to deftly control motor actions depending on the level of development of a person’s motor qualities. 31. Speed is: a - a person’s ability to perform motor actions in a minimum period of time; b - a person’s ability to quickly pick up speed; c - a person’s ability to perform running exercises with maximum speed for short distances. 32. Flexibility as a physical quality is understood as: a - a complex of morphofunctional properties of the human musculoskeletal system, which determines the depth of inclination; b - the ability to perform movements with a large amplitude due to muscle tension; c - a complex of physical properties of the motor system that determine the mobility of its parts; d - elasticity of muscles and ligaments. 33. Strength is: a - the ability to accurately differentiate muscle efforts of various sizes and under unforeseen situations and mixed modes of muscle work; b - the ability to withstand fatigue caused by relatively positive stresses of significant magnitude; c - the ability to overcome external resistance or counteract it with the help of muscular efforts. 34. Endurance as a physical quality is understood as: a - a complex of psychophysical properties of a person, which determines the ability to perform a variety of physical activities; b - a complex of human psychophysical properties that determines the ability to withstand fatigue; c - the ability to perform physical work for a long time without getting tired; g - ability to maintain specified operating parameters. 35. The load of physical exercise is characterized by: a - the magnitude of its impact on the body; b - tension of certain muscle groups; c - time and number of repetitions of motor actions; d - the preparedness of those involved, their age and state of health. 36.Active rest is: a - specific preparation of an athlete for upcoming competitions; b - motor activity, relieving fatigue and promoting the restoration of performance; c - activities aimed at improving motor action in changing conditions. 37. Leading exercises are used: a - if the student is not physically developed enough; b - if there are no supporting elements in the motor fund; c - if it is necessary to eliminate the causes of errors; d - if the method of holistic analytical exercise is used. 38. Long-distance running refers to: a - athletics; b - sports games; c - sprint; g - bobsleigh. 39.When running on long distances According to the competition rules, the following applies: a - low start; b - high start; c - type of start at the request of the runner. 40. Translated from Greek, “gymnastics” means: a - flexible; b - exercising; c - overcoming. 41.XXI Winter Olympic Games were held in: a - Oslo; b - Sapporo; in Sochi; Mr. Vancouver. 42. The dynamics of individual human development are determined by: a - the influence of endogenous and exogenous factors; b - human genetics and heredity; c - the influence of social and environmental factors; d - human motor activity. 43. The simplest complex of outdoor exercise equipment (general developmental exercises) begins with an exercise: a - for the leg muscles; b - stretching type; c - swing nature; g - for the neck muscles. 44.With prolonged load high intensity It is recommended to breathe: a - through the mouth and nose alternately; b - through the mouth and nose at the same time; c - only through the mouth; d - only through the nose. 45. The rules of basketball if the score is tied in regulation time provide for an additional period lasting: a - 3 minutes; b - 7 minutes; c - 5 minutes; d - 10 minutes.46.Two points in basketball are counted when throwing into the basket: a - from the attack zone; b - from any point on the site; c - from the protection zone; d - from any place inside the three point line. 47. According to the rules of volleyball, each team during the game is given a maximum...... hit (pass) to return the ball to the opponent’s side (not counting touches on the block): a - 2; b - 4; at 3; g - 5. 48.The type of activity that is the subject of competition and historically took shape as a way of identifying and comparing human capabilities is usually called: a - gymnastics; b - competition; c - a type of sport. 49. The basis of the methodology for developing physical qualities is: a - ease of performing exercises; b - gradual increase in impact force; c - sketchy exercises; d - duration of pedagogical influences. 50.Name the methods of human movement (several answers): a - crawling; b - lasagna; c - jumping; g - throwing; d - grouping; e - emphasis. 51. What are the main basic types of motor actions included in school curriculum physical education (several answers): a - dart throwing; b - acceleration; c - push of the weight; g - pull-up; d - somersaults; e - stand on one hand. 52.The Olympic symbol consists of five intertwined rings, arranged from left to right in the following order: a - at the top - red, blue, black, at the bottom - yellow and green; b - above - green, black, red, below - blue and yellow; c - above - blue, black and red, below - yellow and green; d - above - blue, black, red, below - green and yellow. 53.The five Olympic rings symbolize: a - five principles Olympic movement; b - the main colors of the flags of the countries participating in the Olympic Games; in - the union of continents and the meeting of athletes at Olympic Games; d - the widespread development of sport in the service of the harmonious development of man. 54.Indicate which of outstanding athletes The Russian Federation is currently a member of the International Olympic Committee(IOC): a - Vyacheslav Fetisov; b - Yuri Titov; c - Alexander Popov; Mr. Alexander Karelin. 55. The main indicator characterizing the stages of development of an organism is: a - biological age; b - calendar age; c - skeletal and dental age. 56. Experts regard systematic use of substances that change a person’s psychological state (tobacco, alcohol, inhalers) as: a - antisocial behavior; b - respectful habit; V - bad habit; d - consequential behavior. 57. The games held in Moscow were dedicated to the Olympics: a - the 20th; b - 21st; c - 22nd; g - 23rd. 58. One of the methods of long jump in athletics is designated as a jump: a - “running”; b - “stepping over”; c - “roll”; g - “scissors”. 59. Physical inactivity is: a - decreased motor activity of a person; b - increased physical activity of a person; c - lack of vitamins in the body; d - excessive nutrition. 60. The Olympic motto, expressing the aspirations of the Olympic movement, sounds like: a - “Faster, higher, stronger”; b - “The main thing is not victory, but participation”; c - “Oh sport - you are the world!”. ANSWERS: 1. at 2 . at 3 . a 4. at 5 . a 6. b 7. at 8 . a 9. at 10 . b 1 1 . b 1 2 . in 1 3 . a 1 4 . b 1 5 . b 1 6 . g 1 7 . g 1 8 . g 1 9 . b 2 0 . b 2 1 . in 2 2 . b 2 3 . a 2 4 . a 2 5 . g 2 6 . at 2 7 . a 2 8 . a, d 2 9. b 3 0 . a 3 1 . a 3 2 . in 3 3 . in 3 4 . b 3 5 . a 3 6 . b 3 7 . b 3 8 . a 3 9 . b 4 0 . b 4 1 . g 4 2 . a 4 3 . b 4 4 . at 4 5 . at 4 6 . g 4 7 . at 4 8 . b 4 9 . b 5 0 . a, b, c 5 1. b, d, d 5 2. at 5 3 . in 5 4 . at 5 5 . a 5 6 . at 5 7 . at 5 8 . a 5 9 . a 6 0 . a57.b 58.a 59.a 60.a
