Shanghai Senior High School Sports

The exercise method of physical exercise in senior high school entrance examination

The age range of middle school students is rather vague. Generally speaking, children aged 12-14 years have different body development levels due to their different ages. In addition, even if they are the same age, they have different growth environments, different living habits, different nutritional status, and sports experience. Different, its physical condition and athletic ability are quite different. Therefore, it is almost impossible and unnecessary to develop a uniform exercise prescription. The following is only a brief introduction to the factors that must be considered in the development of exercise methods for middle school students.

Exercise content

Physical development is normal. You can participate in a variety of physical exercises, such as running, jumping, shooting, swimming, ball games, gymnastics, martial arts, etc., depending on your hobbies, physical conditions, and family conditions, without having to suffer too much. limits. There are two main points in the training of middle school students. One is to cultivate the interest and habits of middle school students to participate in exercise, and the other is to comprehensively improve the physical quality of middle school students, such as: strength, flexibility, coordination, balance, muscle endurance, heart and lung function, rather than premature development. Some kind of special technology. Interests and habits are the basis for lifelong adherence to physical activity, and comprehensive physical quality is the guarantee for further improvement of athletic performance. Moreover, the more types of secondary school students participate in exercise, the more comprehensive the development of the body, the better the coordination of the body, the easier it is to become a movement, and it is also conducive to learning new movements and new skills.

Duration

The characteristics of the middle school students' nervous system are that the excitatory process is dominant and easy to spread. As the age increases, the inhibition process develops gradually, and finally the excitement and inhibition reach equilibrium. In children, the performance is lively and active, and the concentration is not easy to concentrate. Therefore, when the middle school students exercise, the duration of each activity should not be too long, the intensity should not be too large, and the content and form of the middle school students’ sports activities should be diversified and constantly changed. To prevent single content. The duration of exercise is gradually extended.

Exercise volume, exercise intensity

The absolute value of stroke volume and output per minute of middle school students is less than that of adults, but the relative value is larger than that of adults. The smaller the age, the larger the relative value. This ensures the supply of oxygen required for the body's metabolism during development. This feature shows that the heart of middle school students can adapt to short-term intense sports activities.

The middle school students have delicate respiratory organs and the respiratory mucosa is easily damaged. There are fewer elastic fibers in the lung tissue, more interstitial lungs, and abundant blood vessels. The lungs contain more blood and less gas. The respiratory muscles are weakly developed, the thorax is small, and the lung capacity is small. The physical activity mainly relies on accelerating the respiratory rate to increase lung ventilation.

Therefore, when training for middle school students, the time should not be too long, the intensity should not be too large, the duration of exercise and the intensity of exercise should be gradually increased. At the same time, middle school students should be instructed to master the correct breathing method, and the breathing should emphasize the depth of breathing, instead of Increase the frequency of breathing and pay attention to the frequency of exercise to promote the development of the respiratory organs.

Number of workouts per week

Middle school students' muscles are more prone to fatigue, but they recover faster. Therefore, the number of exercises per week can be more, such as once a day or once every other day.

Precautions during exercise

1. Physical education should be organized and arranged according to the age and gender characteristics of middle school students to promote the healthy development of body and intelligence.

2. The duration of exercise training for middle school students should not be too long. The amount of exercise should be appropriate and should not exceed the affordability of the body.

3, should not prematurely let the middle school students carry out special training. If early special training is carried out, it must be carried out under strict medical supervision through reasonable selection of materials. It is not too early or too urgent to ask middle school students to have good grades, nor should children and adolescents participate in formal competitions too much.

4. When performing strength exercises, pay attention to the following two points: First, the load should not be too heavy, and the hernia movement should be reduced as much as possible to avoid excessive intrathoracic pressure, which causes premature myocardial thickening and affects the heart chamber. development. Second, the strength of the flexor of the middle school student is stronger than that of the extensor muscle. Therefore, the development of the extensor muscle should be strengthened to maintain the balance between the extensor muscles and the hunchback.

5, middle school students to participate in exercise, should ensure adequate rest and sleep, and must have enough nutrition and energy.

6. The size and weight of sports equipment used by middle school students in sports should conform to their physical development characteristics.

7. The training of middle school students should be combined with health education to not only cultivate them with sound physical fitness, but also cultivate good personal and public health habits.

8. Pay attention to the physical reaction of middle school students after exercise, and ask the middle school students' self-feeling after exercise. After exercise, the mental state is good, there is no fatigue accumulation, no bad feelings (dizziness, nausea, loss of appetite, poor sleep, etc.

Third day: Chengda Sports