“A healthy mind in a healthy body” is a familiar saying that is especially relevant in modern society.
What is physical education
Physical education is the cultivation of body culture through physical activity and gymnastics. It develops not only the body, but also the human nervous system. Loads on the body help normalize the activity of the mental system. This is especially important for children, because they absorb huge flows of information every day. Sport helps the brain relieve stress and restore clarity to the head.
Physical education can be therapeutic and adaptive. helps restore the human body to some functions that were damaged during injury or serious psychological shock. Adaptive physical education is applicable for people who have developmental disabilities.
Sports in children's lives
Sport occupies a special place in the lives of children and adolescents. It is necessary not only for the harmonious development of the body, but also for creating a sense of discipline. Sports instill in children such qualities as willpower, perseverance, and restraint. These character traits, acquired from childhood, will accompany a person throughout his entire life.
It has long been proven that people involved in sports activities are much more likely to achieve success. This fact is explained by three reasons:
1. Health.
Sport improves and strengthens health. People have more strength and energy that are necessary to work in any field.
2. Strong-willed qualities.
As has already been said, sport educates a person. It makes him persistent and attentive.
3. Psychological release.
Physical education is a great way. Usually people tend to accumulate negative emotions in themselves, while the sports society always knows where to throw out the accumulated emotional load. This protects mental health, increases stress resistance and productivity in resolving conflict situations.
Sport accompanies us at all stages of maturation. In secondary schools, physical education is a compulsory subject. Teaching a lesson former athlete or the teacher suggests standards sporting achievements that a child must achieve at each stage of his development. In order for him to successfully complete the year, it is necessary to pass the standards with high quality. Naturally, they are designed only for healthy children. Also, thanks to the standards, you can find out and monitor the level of development of the child. Children's physical education is intended to develop body culture during training.
If a student has health problems, he may be partially or completely suspended from classes. The location of physical activity depends on the capabilities of a particular school. In addition to gymnastics, the standard physical education program includes: running, swimming, skiing, long and high jumps, football, basketball, volleyball, acrobatics, aerobics, active games.
Physical education classes take place in specially equipped classrooms or on sports grounds (during the warm season).
It involves small loads, the purpose of which is not to achieve certain results in sports. Most often, children engage in exercise therapy - therapeutic physical education. Physical education is aimed at maintaining the body in a healthy state, while the load is minimal. They help the child stretch his muscles, feel the dynamics of the exercises, but not waste all the body’s strength.
Exercise therapy is very common among children who have developmental or health problems. For this reason, they cannot play sports with the main group. Much attention is paid to exercise therapy proper breathing which helps maintain control over the body. Another goal of exercise therapy is the prevention of diseases and their exacerbations. Exercise therapy is very useful not only for schoolchildren, but also for younger children.
The effect of physical activity on the body
It is very difficult to overestimate the impact of physical activity on the human body. The benefits of physical education for a growing body are invaluable. A young body needs not only stimulation of tissues that form very quickly. Physical education is needed so that the child grows up as a psychologically balanced and integral person.
Physical activity has a complex effect on the entire body. Let's take a closer look at how the human body reacts to moderate loads:
- metabolic processes of tissues, tendons and muscles are activated, which is an excellent prevention of rheumatism, arthrosis, arthritis and other degenerative changes in the motor function of the body;
- the activity of the cardiovascular and respiratory systems improves, providing the entire body with oxygen and nutrients;
- physical exercise activates the production of hormones, which leads to stabilization of metabolic processes;
- The neuroregulatory function of the brain is stimulated.
To summarize, we can say that physical education and sports should be an integral part of the life of any adult and growing person. Play sports yourself and instill this in your children. Physical education is a “perpetual motion machine” of life, which makes you active, cheerful and full of energy for new achievements.
Morphemics- a branch of the science of language that studies what significant parts a word consists of.
Word formation- a branch of the science of language in which it is studied from what and with the help of what words are formed.
- Word structure
- What parts can a word consist of?
- What are parts of words used for in language?
- How are words sorted out according to their composition?
- Formation of words
- From what and with what help are words formed?
- List the ways to form independent parts of speech.
- How are compound words formed?
- What is word-formation parsing?
485. Analyze and classify words according to how they are formed.
Boletus, mower, listener, subtitle, fisherman, safe, fruitless, harrow, duty officer (in class), spring, run in, university, chair-bed, head teacher, deliberately.
Prefixal:
Suffixal:
Prefix-suffixal:
Addition:
Transition from one part of speech to another:
486. Sort the words according to how they are formed. Write down the words from which they are derived. What words did you not use? Why?
Physical education, sponsored, nuclear-free, launch vehicle, high school student, land on the moon, bicycle racing, KVN, stove-maker, non-alignment, land, program, plane.
487. Write it off. Explain the spelling of the highlighted letters in the words of the poems. In what cases did you need knowledge of the composition of a word to explain the spelling of two letters?
On average ss which lane
Cornflower ra ss vets
Swimming through the sho ss e.
(A. Nedogonov)
488. Analyze the words. Indicate the composition of the words and indicate the method of their formation.
Sample. Heater; heater ← heating[th].
Fish, diesel, asphalt, crevice, flare up, dry up, frost-resistant, legendary, mocker, interlocutor, boundless, tenant, dent, dark, misfortune, athletics, pioneer, bad taste, enthusiastic, beautiful, feeding, dress up, super-speed, winning, background, station, messenger, inhuman, nonsense, fish farm, rake, complex, pilot, quick-frozen, climb, lyceum student, land.
489. Describe the text in connection with linguistic means that clearly reflect the style of this text. Write it down using missing commas.
VICTORY DAY
For our Motherland, May 9 will always be sacred and people will always mentally return to May 1945. In those spring days, a great journey marked by many sacrifices was completed. And our human duty is to congratulate each other on the holiday to always remember those who are not with us, who died in the war.
Celebrating the Victory, we will always remember what qualities of our people helped to defeat the enemy. Patience. Courage. Greatest durability. Love for the Fatherland. May these qualities, tested by the fire of war, always accompany us. And victory will always be ours.
(Marshal G. Zhukov)
Shcherbakova Galina Vyacheslavovna
Job title: physical education teacher
Educational institution: GBPOU VO "BTPIT"
Locality: Borisoglebsk, Voronezh region
Name of material: methodological development
Subject:"Prevention of occupational diseases by means and methods physical education"
Publication date: 28.02.2016
Chapter: secondary vocational
Summary of a lesson in physical education on the topic “Prevention of occupational diseases by means and methods of physical education.” Case technology. Author: Galina Vyacheslavovna Shcherbakova, physical education teacher at the Borisoglebsk College of Industrial and Information Technologies. This lesson is taught during the study of the academic discipline FC01 “Physical Education”. Target audience: third-year students with the profession “Cook, Confectioner” Lesson time – 1+1 Type of case – educational Type of case – analytical A modern lesson using the case method allows students to actively develop, activate their knowledge, receive and process a large amount of new information , organize your own activities. Gives you the ability to express your thoughts and defend your ideas. Purpose: to introduce students to “Prevention of occupational diseases by means and methods of physical education”, to find out the importance of physical education in the professional activity of “Cook, confectioner”. Objectives of the lesson: to introduce students to sets of exercises used for the prevention of occupational back diseases; learn to analyze and justify your choice of physical exercises for the prevention of occupational diseases; use physical education and recreational activities to improve health, achieve life and professional goals; formation and development of information competence; development of ordered, structured thinking skills, focused on the ability to work with information; fostering a culture of exchange of opinions, free from aggressive assertiveness; developing an understanding that there are situations where self-control is necessary to achieve a positive result, especially in group work situations.
CASE CONTENTS
Teacher's task
: tell students about the various causes of the occurrence and development of diseases associated with the professional activities of a cook, pastry chef, and dwell in more detail on spinal osteochondrosis.
Group assignment:
students are invited to comprehend and talk about the causes of occupational diseases in this profession, the prevention of spinal diseases using physical education. Based on the proposed sets of exercises, students must choose one set that can be used when conducting industrial gymnastics to prevent osteochondrosis. Students need to explain and justify their choice of exercises for the complex.
Goal of the work:
to interest students in physical education classes in order to increase the degree of resistance of the body in relation to the adverse effects of environmental conditions in which work activities take place, to help increase its adaptive capabilities, preserve and improve health. 1. A short lecture on the causes of occupational diseases. On the path to professional success, one cannot help but pay attention to such a problem as the influence of professional activity on the human body and health. With a long stay in a standing position and low physical activity, the intensity of metabolism and blood circulation decreases, blood stagnation appears in the pelvic organs and legs, muscles weaken, and posture worsens. An organism designed by nature to physical activity
and unsuitable for long-term static load, begins to malfunction. Diseases such as osteochondrosis and spinal curvature acquire the status of occupational diseases.
- an inevitable candidate for spinal osteochondrosis. He spends most of his working time in an uncomfortable position. The development of the disease is also facilitated by keeping the body in the same position (often standing), monotonous and physically difficult work (lifting weights): frequent excess of the permissible strength and duration of the load on the spine leads to the development of the disease, thereby reducing the endurance of the spine to physical activity is reduced. Intervertebral cartilage, under constant stress, becomes deformed and pinches the nerves of the spinal column, thereby causing unbearable pain. The cervical and thoracic spine regions are primarily at risk when working as a cook - they bear the main load. The muscles of the back and neck, which support the head and back in an upright position, experience increased tension - and the blood flow in them under static load, on the contrary, is reduced. To make matters worse, tight muscles put pressure on the nerve fibers coming out of the spinal cord, disrupting the conduction of nerve impulses. And as a result, after a while, your arms, neck, and back begin to become numb or numb. If you do not take any measures, then osteochondrosis and other diseases of the spine will not take long to occur. As a result, we are faced with such a concept as “occupational disease”.
Let's consider step by step what happens with osteochondrosis
. 1. Changes in the spine occur due to its tense state to maintain an upright position. The muscles are the first to fail. They tense up and begin to hurt 2. Weakened muscles are unable to maintain correct posture - lordosis and kyphosis of the natural curvature of the spine 3. The gap between the vertebrae decreases, and the pressure on the spinal discs, on the contrary, increases. The spinal segment is thus blocked - in this place the mobility of the spine decreases. This is what happens to the spine with a weak muscle corset
Methodology
drawing up
complexes
exercises
various
types
industrial gymnastics and determining their place during the working day.
How to deal with osteochondrosis, how to prevent this insidious disease with the help of physical exercise? Based on the proposed sets of exercises, students must choose one set that can be used when conducting industrial gymnastics to prevent osteochondrosis. Students need to explain several exercises from the complex and justify their choice.
The method of industrial gymnastics includes two components: the method of compiling industrial gymnastics complexes and the method of carrying them out during the working day.
Both components are closely related to each other; they determine the effect of the training. If a well-designed set of physical exercises is carried out at the wrong time, then it will bring little benefit, just like a set compiled without taking into account the basic methodological requirements for various types of industrial gymnastics.
The methods for compiling and conducting complexes in various types of industrial gymnastics have significant differences. If the place of introductory gymnastics is clearly defined - before the start of work, then the time for other types of industrial gymnastics largely depends on the dynamics of a person’s performance during the working day.
Basic concepts.
Production
gymnastics
Basic concepts.
- these are sets of special exercises used during the working day to improve general and professional performance, as well as for the purpose of prevention and recovery. The types (forms) of industrial gymnastics are: introductory gymnastics, physical education break, physical education minute, micro-break of active rest.
Introductory
- organized, systematic performance of specially selected physical exercises before the start of the working day in order to quickly train the body. A typical complex of introductory gymnastics consists of 6-8 exercises that are close to working movements and have a diverse effect on the body. The duration of introductory gymnastics is 5-7 minutes.
Physical education break
refers to small forms of active recreation. This is an individual form of short-term physical training break for local impact on a tired muscle group. It consists of 2-3 exercises and is carried out several times during the working day for 1-2 minutes directly at the workplace.
Active recreation micropause
- this is the shortest form of industrial gymnastics, lasting only 20-30 seconds. The purpose of micropauses is to reduce general or local fatigue by partially reducing or increasing the excitability of the central nervous system. Micro-breaks use muscle tension and relaxation that can be used repeatedly throughout the workday. Self-massage techniques are used. The work of cooks and confectioners in terms of energy costs is classified as Group III. It involves working in a standing position, carrying heavy loads, working the muscles of the arms and legs, unfavorable microclimatic conditions (high temperature, high humidity and air pollution) and working with dangerous mechanisms and apparatus. In case of improper organization of the labor process at a public catering enterprise, all these factors can have adverse and even harmful effects (industrial hazards) on the performance and health of workers. To improve the working conditions of enterprise workers, it is necessary to: observe the work and rest regime, harden and train the body, create conditions for microclimatic comfort in production workshops, maintain
correct illumination of workplaces, organize good living conditions in production. Rational organization of the labor process. Human performance during the working day is not constant. It has been proven that it increases at the beginning of the working day, reaches a maximum after an hour and a half of work and remains at this level the longer, the better the work performed is organized. Then performance decreases and again reaches a maximum after a well-organized lunch break. Fatigue of the body occurs as a result of heavy, intense or long-term work, improper organization of the labor process, uncomfortable working posture, poor organization of rest, which leads to a feeling of fatigue and deterioration of well-being. Taking into account fluctuations in human performance, it is advisable to carry out all labor-intensive processes in the first half of the day and at the beginning of the afternoon. To reduce fatigue during the day, you should diversify the types of work, which is completely feasible in catering establishments. Typical scheme of introductory gymnastics. 1. Organizing exercises. 2. Exercises for the muscles of the torso, arms and legs. 3. General impact exercises. 4. Exercises for the muscles of the torso, arms, legs with swing elements, 5-8. Special exercises. An approximate set of industrial gymnastics exercises. For those working standing (the starting position in all exercises, except the fourth exercise, is sitting on a bench): 1. Sliding your heels on the floor, stretch your legs forward, put your right hand behind your head, your left hand to the side - inhale, relax your arms down - exhale, the same in the other direction. Repeat 6-8 times. 2. The legs are extended forward, the arms are in front of the chest, the torso is turned to the right, the arms are spread to the sides, they return to the starting position, the same to the left side. Repeat 8-10 times, breathing is arbitrary. 3. Sliding along the floor with your heels, stretch your legs forward, raise your arms up and bend. Then they bend forward, touching the floor in front of them with their hands, straightening up, raising their arms up, joining their legs and returning to their original position, repeating 6-8 times, breathing freely.
4. Standing facing the table, grab it with your hands, take your left leg back, then squat on your toes, straighten up, do the same on the other leg, repeat voluntary breathing 8-10 times. 5. Legs are extended forward, hands on the belt. Alternately, they pull back and raise their socks, slightly bending their knees, then turn their legs to the right, with their toes touching the floor. The same in the other direction. Repeat 10-12 times, breathing is arbitrary. 6. Sitting on a chair, stretch your arms along the body, then, bending backwards, raise your arms up, and also raise your legs slightly, with your toes touching the floor. Leaning forward, clap your hands under your outstretched leg and return to the starting position. The same with the other leg. Repeat 6-8 times, breathing is arbitrary. 7. Sitting on a chair, put your hands to your shoulders, stretch your left leg forward, return to the starting position and move your arms to the sides, then relax them down, repeat voluntary breathing 5-6 times.
Annex 1
Sample exercises for compiling a complex production
gymnastics for the profession “Cook, pastry chef”
Working with a case
Lesson stage 1
Preparatory part
When working with this type and type of case, students know the topic of the lesson in advance. It is suggested in advance to search for information on the topic and get acquainted with it. Work is immediately organized in microgroups (2-4 groups depending on the size of the study group) to find a solution to the problem. The teacher gives explanations on the topic of the lesson, working with the case, shows and explains a set of exercises used to prevent occupational diseases possible in this profession. Lesson stage 2
Main part
Students' work using ICT. Students, justifying their choice, independently compose a complex of industrial gymnastics from the proposed exercises. At this stage of the lesson, a discussion of the selected sets of exercises is organized, students give an explanation of several exercises from the set, and thereby justify their decision. Each group is allotted 7-10 minutes (30 minutes in total). Students with a special medical group receive a separate task; they will be offered exercises, which they will choose and present in slides during the lesson, with evidence-based justifications. 30-35 minutes are allotted for studying and explaining the case materials, discussion and justification. Lesson stage 3
Final part
takes 15 minutes and is dedicated to summing up the lesson. The teacher also draws students’ attention to other sets of exercises and briefly explains for what diseases or prevention they are used. Summing up the lesson, homework for groups, general task: 1. Independently compile and conduct a set of exercises for industrial gymnastics with a group of students. 2. Students of a special medical group, tasks individually for each. At the next lesson, the teacher conducts a survey, evaluates students’ work, a set of exercises, correct answers to questions, and well-designed presentations. Teacher assessment of work in groups and individually.
Literature
1. Alekseev S.V., Uselko V.R. Occupational hygiene. - M: Medicine. 1988. - 576 p. 2. Artamonova V.G., Mukhin N.A. Occupational diseases. Textbook. - 4th ed., revised. and additional - M.: Medicine, 2004. - 480 pp.: ill. 3. Balsevich V.K. Physical education for everyone and for everyone. - M.: FiS, 1988. - 208 p. 4. Bern L. Pain in the back and neck Publisher: Olimp-Business. - M., 2002. - 192 p. 5. V.A.Koeva. Occupational safety in public catering establishments": textbook / – Ed. 2nd, additional and processed – Rostov n/d: Phoenix, 2006. – 224 p. 6. V.A. Kabachkov, S.A. Polievsky Vocational and applied training of students in secondary vocational schools: monograph - M.: Higher School, 1982. 7. Secrets of vigor: How to restore performance [Text] / A. F. Sinyakov. - M.: KSP LLP, 1995. - 208 p.
confectioner", OK 8. Use physical education to preserve and strengthen health in the process of professional activity and maintain the required level of physical fitness.
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Budgetary institution of vocational education
Khanty-Mansiysk Autonomous Okrug - Ugra
"Nizhnevartovsk Polytechnic College"
Department of Physical Education and Life Safety
TOOLKIT
IN THE DISCIPLINE "PHYSICAL CULTURE"
FOR PROFESSIONAL STUDENTS
COOK, PASTRY CHECKER
Nizhnevartovsk
2015
The methodological manual for the discipline “Physical Culture” was developed taking into account the requirements of the Federal State Educational Standard for Secondary Professional Education in the profession of Cook, confectioner, approved by order No. 1569 of December 9, 2016 “On approval of the federal
state educational standard of secondary
vocational education by profession 01/43/09 Cook,
confectioner", OK 8. Use physical education to preserve and strengthen health in the process of professional activity and maintain the required level of physical fitness.
Compiled by: Head of the Department of Physical Education and Life Safety L.R. Samigullina
Considered at a meeting of the Department of Physical Education and Life Safety,
Head of the Department of Physical Education and Life Safety
L.R. Samigullina
- Explanatory note 4 pages.
- An approximate set of production exercises
Gymnastics for cooks and pastry chefs 6 pages.
- Physical education minutes and physical education breaks 7 pages.
- List of used literature 9 pages.
Explanatory note
Gymnastics during practical training sessions for chefs and pastry chefs
Gymnastics helps prevent diseases caused by specific working conditions in certain professions.
The work of cooks and confectioners in terms of energy costs is classified as Group III. It involves working in a standing position, carrying heavy loads, working the muscles of the arms and legs, unfavorable microclimatic conditions (high temperature, high humidity and air pollution) and working with dangerous mechanisms and apparatus.
In professions related to heavy physical activity, gymnastics eliminates the adverse effects that stress has on the same muscle groups, involves previously inactive muscle groups into work, or changes the nature of the activity of working muscles. Exercises for industrial gymnastics complexes, the time and methodology for their implementation are chosen taking into account the characteristics of work, the physical development and physical fitness of workers, changes in the functional state of the body during the working day, and sanitary and hygienic working conditions.
There are many professions where the load on the neuropsychic sphere is very high and increased attention, vision, and hearing are required, that is, fatigue of the nervous system occurs. As a rule, such professions are associated with limited physical activity. Such professions include the profession of a cook and pastry chef. With a long stay in a standing position and low physical activity, the intensity of metabolism and blood circulation decreases, blood stagnation appears in the pelvic organs and legs, muscles weaken, and posture worsens. People whose profession involves low mobility more often suffer from headaches, diseases of the cardiovascular system, metabolic disorders, etc. As a result, we are faced with the concept of “occupational disease.” There is a special set of exercises for standing workers.
To maintain efficiency and improve health, I use special industrial gymnastics, which should be carried out periodically during practical work, lasting about 5 minutes. under the direction of the duty officer.
We conduct introductory gymnastics before starting work, and we perform physical education breaks and physical education minutes during breaks and during the lesson.
Performance at the beginning of the day is somewhat reduced, and it takes some time for the body to fully engage in work and enter the usual optimal pace. Physical exercise introductory gymnastics provide accelerated entry into work, promote high and stable performance, preventing the early onset of fatigue.
Introductory gymnastics are usually carried out 10 minutes before the start of practical work. Its duration is 5-7 minutes. For introductory gymnastics, I select a set of special physical exercises, taking into account the nature of production movements, rhythm and characteristics of the work performed.. Remember the call sign “Get ready to exercise!”
I offer an approximate set of industrial gymnastics exercises for chefs and confectioners. I periodically replace physical exercises in complexes (about once every 10-14 days) with new ones that are similar in their effect on the body.
If the work requires you to be on your feet for most of the workshop, I recommend individual physical education breaks or physical education minutes (2-3 minutes) during short breaks in work in order to reduce fatigue resulting from prolonged standing, forced uncomfortable working posture, strong attentional strain, and vision. .
I set the time for physical education breaks and physical education minutes depending on the class schedule - the first half of the day or the second. In the first part practical lesson A physical break should be taken after about two hours of work; it can also be done in the second half of the lesson. Gymnastics classes take place directly at work stations, preferably accompanied by music. The room is ventilated before performing gymnastics.
Gymnastics and physical training breaks can significantly reduce fatigue. When working while standing, the muscles of the back and neck, which support the head and back in an upright position, experience increased tension - and the blood flow in them under static load, on the contrary, is reduced. In this case, tense muscles compress the nerve fibers emerging from the spinal cord, disrupting the conduction of nerve impulses. And as a result, after a while, your arms, neck, and back begin to become numb or numb. If you do not take any measures, then osteochondrosis and other diseases of the spine will not take long to occur.
An approximate set of industrial gymnastics exercises for chefs and confectioners
(starting position in all exercises except the fourth exercise - sitting on a bench or chair).
1. Sliding your heels along the floor, stretch your legs forward, extend your right arm
behind the head, to the left side - inhale, relax your arms down - exhale, do the same in the other direction. Repeat 6-8 times.
2. Legs are pulled forward, arms in front of the chest, torso is rotated
to the right, arms spread to the sides, return to the starting position, the same to the left side. Repeat 8-10 times, breathing is arbitrary.
3. Sliding along the floor with your heels, stretch your legs forward, raise your arms up and bend. Then they bend forward, touching the floor in front of them with their hands, straightening up, raising their arms up, joining their legs and returning to their original position, repeating 6-8 times, breathing freely.
4. Standing facing the table, grab it with your hands, take your left leg back,
then squat on the toes, straighten up, do the same on the other leg, repeat voluntary breathing 8-10 times.
5. Legs are extended forward, hands on the belt. Alternately pull back and
raise their socks, slightly bending their knees, then turn their legs to the right, toes touching the floor. The same in the other direction. Repeat 10-12 times, breathing is arbitrary.
6. Sitting on a chair, arms are extended along the body, then, bending back,
raise their arms up, and also raise their legs somewhat, with their toes touching the floor.
Leaning forward, clap your hands under your outstretched leg and return to the starting position. The same with the other leg. Repeat 6-8 times, breathing is arbitrary.
7. Sitting on a chair, put your hands to your shoulders, stretch your left leg
forward, return to their original position and move their arms to the sides, then
relax them down, repeat voluntary breathing 5-6 times.
8. Stretching, arms raised above the head, hands clasped “in the lock” - inhale, hands lowered - exhale.
9. The leg is set aside on the toe, hands behind the head - inhale, lowering the hands
and placing your foot - exhale.
10. Arms extended forward, hands relaxed and down. Squatting, arms down, exhale, straightening your arms back, rise on your toes, inhale.
11. Jumping in place on your toes, hands on your belt.
12. Arms to the sides, turns the torso and head alternately to the right and left.
13. Raising your arms up, bend back – inhale, then bend forward, keeping your hands on your belt – exhale.
14. Feet shoulder-width apart, arms in front of the chest. Alternately moving your right or left hand to the side, inhale, lowering your hands - exhale.
Each exercise is repeated 6-12 times.
IMPORTANT!
- It is very important to maintain the correct posture while working. This is ensured by selecting equipment of certain sizes and heights.
- The cook should stand straight, without slouching.
- The cook and pastry chef can perform some operations while sitting on high stools.
- Properly organized workplace helps to avoid unnecessary movements and
- prevents premature fatigue.
Thus, the performance of a specialist largely depends on the degree of physical fitness.
Physical education minutes and physical education breaks
Physical education minutes and physical education breaks can significantly reduce fatigue.
Fatigue (a physiological state of the body that occurs as a result of excessive activity and manifests itself in a decrease in performance) can occur with any type of activity - both mental and physical work. Fatigue is characterized by a decrease in labor productivity, impaired attention, and impaired muscle function: a decrease in strength, speed, accuracy, coordination and rhythm of movements.
The speed of fatigue depends on the specifics of work: it is much sooner
occurs when performing work accompanied by a monotonous posture,
muscle tension, rhythmic movements are less tiring. A person’s attitude towards the work being performed also plays an important role in the occurrence of fatigue. For many people, during periods of emotional stress, prolonged
time there are no signs of fatigue and a feeling of tiredness.
Usually, when it is necessary to continue intensive work when fatigue sets in, a person expends additional strength and energy - the indicators of individual body functions change (for example, during physical labor breathing and heart rate increase, increased sweating, etc.). At the same time, work productivity decreases and signs of fatigue increase.
A tired person works less accurately, making first small and then serious mistakes.
Insufficient rest or excessive workload for a long time often leads to chronic fatigue, or overwork. A distinction is made between mental and mental (spiritual) fatigue.
These professions are now united by inactivity and increased attention, which results in increased nervous and physical tension. The body, designed by nature for physical activity and not adapted to long-term static load, begins to malfunction. Diseases such as osteochondrosis and spinal curvature acquire the status of occupational diseases.
The cervical and thoracic spine are primarily at risk during sedentary work - they bear the main load. The muscles of the back and neck, which support the head and back in an upright position, experience increased tension - and the blood flow in them under static load, on the contrary, is reduced. To make matters worse, tight muscles put pressure on the nerve fibers coming out of the spinal cord, disrupting the conduction of nerve impulses. And as a result, after a while, your arms, neck, and back begin to become numb or numb. If you do not take any measures, then osteochondrosis and other diseases of the spine will not take long to occur. We offer you a set of exercises for the spine, which you can do right at your workplace, almost unnoticed by others. The basic rule is that all exercises should be performed smoothly, at a slow pace, without jerks or sudden movements.
It is advisable to perform the complex at least twice a day, repeating each exercise 10-20 times.
Approximate set of exercises
1. "Pendulum". Turn your head clockwise/counterclockwise, while trying to keep the tip of your nose motionless. Repeat the same with your head lowered and held high.
2. Slowly turn your head to the left as far as possible. Having reached the limit, tilt your head back, feeling a stretch in the neck muscles on the opposite side. Return to the starting position and repeat on the other side.
3. Lower your head down and try to “wipe” your chin on your chest. Tilt your head back and make a couple of rotational movements.
4. "Chinese dummy." Place your elbows on the table and clasp your hands together. Place your chin on your hands and tilt your head to the left. Having reached the limit, add two or three nods in the direction of head movement. Repeat on the other side.
5. Straighten your spine, like a soldier at the command “at attention”, leave your hands lying on the table. Pull your shoulders back, squeezing your shoulder blades together as much as possible, and hold this position for about a second or more.
6. Lower your arms down and relax them. Raise your shoulders as high as possible, feeling the tension in your trapezius muscles.
7. "String". Straighten your back, place your hands on the table. Arch your back to the left side, then to the right, while the top of your head should remain motionless. The movements of the spine in this case resemble the movement of a vertical string.
In addition to performing the given set of exercises, do not forget about the proper organization of the workplace.
All of these factors contribute to the rational organization of the labor process and the fight against fatigue.
Bibliography:
1. A.B.Zherebtsov “Physical training and labor”, Moscow.2011.
2. B.V. Petrovsky “Popular medical encyclopedia”, Moscow, 2013.
3. Monica Thiel. “Set of exercises for the spine” Moscow. 2011.
