»To calculate the body mass index, the index of a smoking person, the level of physical activity, anthropometric indices and other indicators.

Smoking

Quit smoking or do not start if you do not smoke - this will minimize the risk of developing obstructive pulmonary disease, lung cancer and a number of other specific “smoker's diseases”.

Physical activity

To prevent physical inactivity, increase your regular physical activity to at least (150 minutes of moderate-intensity physical activity per week), try to move more.

Healthy eating

For the health of the digestive system and the correct balance of nutrients, make the basis of your diet, consuming at least 6-8 servings per day (300 ml of whole porridge and 200 g of bran bread).

Health index

Use "" to assess your lifestyle and its impact on your health.

Healthy eating

To avoid weight and blood glucose problems, limit your intake to 6 teaspoons per day (for women), 9 teaspoons per day (for men).

Health card

Fill out the organ systems questionnaire, get a personal opinion on each of the systems and recommendations for health control.

Survey map

Use "" to store and interpret laboratory test results (blood tests, urine tests, etc.).

Physical condition map

Use "" to determine your fitness level.

Dentistry

Visit your dentist at least once a year, treat your teeth on time and get rid of tartar, preventing the development of serious oral diseases.

Negative impact

Find out all the risk factors affecting your health in the "Negative Impact" section.

Health control

To monitor the health of the eyes, once every 2 years, undergo an examination by an ophthalmologist, after 40 years, determine the intraocular pressure annually.

Excess weight

Keep track of your weight without going beyond the normal values ​​of the Body Mass Index: from 19 to 25. To calculate and control BMI, use "".

Healthy eating

Do not consume more than 5 grams (1 teaspoon) per day. This will protect you from problems with water-salt metabolism in the body.

Anthropometric map

Use "" to determine body mass index, body type and identify weight problems.

Health card

By filling out the "Health Card", you will receive complete information about your health status.

Survey plan

Use "" to create your own schedule of preventive examinations, tests and medical consultations.

Healthy eating

To maintain normal blood cholesterol levels, do not consume more than 170 grams per day (including red meat and poultry).

The organization

Find the specialist you need, a medical institution, a specialized organization in the field of health and healthy lifestyle in the section "".

Healthy eating

Eat at least 300 grams per week, including fatty varieties (mackerel, trout, salmon). The omega 3 acids in fish help prevent atherosclerosis.

Healthy eating

To diversify your diet with all the micronutrients you need, eat at least 300-400 grams per day (fresh and cooked).

Anthropometry

Avoid the development of abdominal obesity, which increases the risk of diabetes mellitus, cardiovascular disease, hypertension, etc. Watch out for: for men, it should not exceed 94 cm, for women - 80 cm.

Health control

To monitor the health of the urinary system, take a blood and urine test once a year.

Health control

To control the health of the cardiovascular system, once a year, undergo an examination by a therapist, regularly measure blood pressure and take a blood test for cholesterol.

In the domestic literature, 3 methods for measuring physical activity have been formed: according to the time spent on certain types of activity (timing), according to the number of locomotions produced, steps (pedometry), according to energy costs (8,14,42). The most informative and objective authors consider the measurement of motor activity based on consumed energy, however, this method cannot be applied to large groups of subjects due to its significant labor intensity (35,40).

The timing of the time spent on various activities is not an objective enough method, since the subjects or their parents fill out the timing sheets, and they tend to exaggerate daily physical activity (according to comparative studies) (8).

Thus, the most informative available is pedometry, however, the timing of activities can also be used in research as an additional method.

The value of daily physical activity obtained in studies should be estimated. For such an assessment, the norms of motor activity are used.

The magnitude of motor activity fluctuates from the maximum, reaching the optimum and minimum. Optimum physical activity is a prerequisite for achieving the first degree of health. The limits of the optimum are determined by both the maximum and the minimum of motor activity. Exceeding the maximum and belittling negatively affects health (8).

To assess the parameters of motor activity, it is necessary to clarify the concept of "norm".

The norm is the zone of optimal functioning of the system.

Comparative norm - is established after comparing the indicators of people belonging to the same population.

An individual norm is a comparison of the indicators of one person in different states.

The due norm is established on the basis of the requirements that are presented to a person by living conditions, profession, living conditions (2,18,21).

However, the presented definitions of the norms are not so unambiguous. In medical practice, attempts have been made to characterize the rate of human development (Marchenko et al. 1990). The norm in medicine is understood as a typical state characteristic of most people, the average statistical state of a person. However, at present, there are many indicators (myopia, scoliosis, high blood pressure) inherent in most people.

As a result of numerous studies, it was found that a person, when examined in detail, is very far from the norm and is an individual set of characteristics (21, 45).

Each person is influenced by various factors: heredity, social environment, living conditions, labor, etc., which leads to significant differences in the morphological and functional state and characteristics of daily behavior.

According to researchers (Marchenko, 1990, Bystrov, 1957, Williams, 1960), there is no normal group of people with stable, exactly the same properties - all people from infancy to old age are characterized by a variety of these properties.

In the literature, considering the issues of motor activity, the norms of motor activity of children and adults of different ages are presented (5,17,23,26,45).

In the course of carrying out complex studies, some authors have established the regularities of the influence of different duration of motor activity on the body. The same authors point out that there is a certain stimulating dose of motor activity, which can be optimal for various organs and systems, exceeding which can cause a depressing effect.

The authors acknowledge that it is a hygienic norm to have daily physical education lessons, i.e. 6 hours a week, the motor density of which can reach 65 - 70% with an intensity of 145 - 165 beats per minute, which corresponds to medium and heavy workload.

P.A. Palnau (8) gives preference to energy expenditures when normalizing the load of the motor regime of schoolchildren and notes a significant decrease in physical activity per day in adolescents compared to younger schoolchildren.

Some authors propose to consider the physiological norm of physical activity of students in grades I - IV - 25 - 30 thousand steps per day, for middle school students - 20 - 25 thousand steps and for high school students - 15 - 20 thousand steps per day (21.45).

As studies by a number of authors show, optimal physical activity largely contributes to an increase in physical and mental performance, improvement of the morpho-functional state of the body, improvement of motor qualities and maintaining them at a certain level, active longevity.

It should be noted that the optimal volume of physical activity has both minimum and maximum limits, the lack or exceeding of which negatively affects the state of health. The limits of the optimal volume of motor activity are relative and dynamic.

Experts note (4,9,34,45,48) that the most complete information on the quality and volume of physical activity can only be provided by comprehensive studies, including the registration of the number of locomotions, heart rate in certain periods of muscle activity using pulse adders, timing, determination of energy consumption, taking into account the total number of organized and amateur (unregulated) forms of physical activity.

In accordance with the data obtained by A.G. Sukharev (45), as a result of studies of the motor activity of secondary schoolchildren, found that it takes students of this age group to complete 1000 steps on average from 9 to 10 minutes and that the energy consumption associated with the implementation of this load reaches 700 kcal. Experimental studies have found that, in terms of the amount of energy expended on performing 1000 steps, the following can be equated: playing football for 2.5 minutes, performing intense physical exercises for 3 minutes or jumping rope for 1.5 minutes. This fact indicates that in order to achieve the same effect, different motor tasks can be used, or the same effect can be achieved in a shorter time.

The general hygienic norm of daily physical activity (according to A.G. Sukharev) of schoolchildren is considered to be 15-30 thousand steps. Age and sex norms are shown in table 1.

Table 1

As shown by numerous studies in recent years (8, 21, 26,), the physical activity of modern schoolchildren fluctuates over an extremely wide range from 1000 to 25000 locomotions per day, and its comparison with the recommended norms is difficult, since most schoolchildren show activity indicators that are very distant from the so-called norms, while demonstrating average indicators of physical development.

In connection with the obtained research results, it is necessary to recognize the great variability of the motor activity of schoolchildren, which significantly complicates the optimization of the child's daily regimen to maintain physical activity, which most favorably affects his growth, development and health (21).

In this regard, it is necessary to assess the parameters of physical activity that are objectively inherent in most schoolchildren and optimize the daily regimen in accordance with the established average parameters, while approaching the optimization individually: to provide a model of the daily regimen for children who move a little and a lot.

The complex and multifaceted tasks of educating a healthy and physically strong younger generation cannot be solved only at physical education lessons at school. Preparation for a future life should be carried out in all forms of extracurricular and extracurricular physical education work, starting from early childhood. The solution of this problem, according to many authors, is possible only under the condition of scientific substantiation of effective means and methods of organizing optimal motor activity, taking into account the age characteristics of the child's body.

Some researchers point out that for the successful fulfillment of the control standards of curriculum, it is of no small importance to increase the motor activity of students, which in turn has a positive effect on the improvement of the functional capabilities of the body (32, 39).

In conclusion of the section, we note that it is necessary to constantly assess the modern parameters of the motor activity of schoolchildren of different age groups, tracing it in dynamics, since the lifestyle of schoolchildren is rapidly changing, moreover, towards a decrease in motor activity. The objectively existing parameters of the motor activity of modern schoolchildren should be the starting point for improving the daily routine of children.

CHAPTER 4 MOTOR ACTIVITY AND HYGIENE OF PHYSICAL EDUCATION OF CHILDREN

CHAPTER 4 MOTOR ACTIVITY AND HYGIENE OF PHYSICAL EDUCATION OF CHILDREN

4.1. BIOLOGICAL NEED FOR MOVEMENT DEPENDING ON THE AGE AND GENDER OF CHILDREN

Health, physical education and daily physical activity are interrelated. Health is largely determined by the level of habitual physical activity. A relationship has been established between the usual daily physical activity and the frequency of diseases of the cardiovascular system in various groups of the population. The relationship between the quantitative value of daily motor activity and the body's reactions to it is parabolic. (fig. 4.1).

Rice. 4.1. Parabolic dependence of immunological reactions on daily motor activity (A.G. Sukharev)

In the process of life, a person performs a variety of movements, the volume of which is determined by the biological characteristics of the organism, and their implementation depends on social factors.

The total value of various movements for a certain period of time (hour, day) is called motor activity. The optimal motor regime should satisfy the child's natural biological need for movement (kinesophilia).

Daily physical activity - it is the sum of the movements performed by the child in the process of life: activity in the process of physical education; physical activity carried out during training, socially useful and work activities; spontaneous physical activity in free time. It can be measured and assessed throughout the day by the duration of the dynamic component and individual types of activity, the number of locomotions (steps), the amount of energy consumption and changes in heart rate.

Physical activity is an essential component of a healthy lifestyle and behavior in children and adolescents. It depends on the socio-economic conditions of society, its values, the organization of physical education, the individual characteristics of higher nervous activity, the physique and functional capabilities of the growing organism, the amount of free time and the nature of its use, the availability of sports facilities and recreational facilities for children and adolescents.

Such activity is considered habitual, which is steadily manifested in the process of life. The level of habitual physical activity may not correspond to the biological need of the body for movement and the existing age norms, contributing to the favorable development, preservation and strengthening of the health of children and adolescents. This discrepancy is often found in school-age children and leads to disharmonious development, disorders in the health status of children and adolescents.

The level of habitual physical activity of children and adolescents is determined by biological and social factors. The leading biological factors that shape the body's need for movement are age and gender.

Average daily activity increases with age. In girls aged 8-9 years, motor activity practically does not differ from the same value in boys. However, with an increase

age differences in physical activity depending on gender become significant (in girls less).

The least physical activity is in children who are not involved in sports or other types of physical culture. It decreases especially sharply (up to 50%) with the beginning of schooling.

Deficit of movement (hypokinesia) causes a variety of morphological and functional changes in the body - from adaptation to a low level of motor activity to deeper changes (pre-pathological and pathological conditions): the development of asthenic syndrome, decreased functional capabilities and impaired activity of the musculoskeletal system and autonomic functions.

Excessive physical activity (hyperkinesia) is much less common and spread in connection with early sports specialization. In this case, depletion of the sympathetic-adrenal system, protein deficiency and a decrease in immunity can be observed.

The important social factors that form the habitual physical activity are the organization of mass sports competitions and the creation of favorable conditions for regular training sessions in various sports. The family's lifestyle, its motor regime also significantly affect the formation of a conscious need for active motor activity in children.

The physical activity of children is significantly influenced by unfavorable climatic conditions and seasons. In winter, the least activity is observed in both boys and girls.

For social and recreational purposes, general educational institutions must create conditions for satisfying the biological needs of the student in movement. This need can be realized through the daily physical activity of students in the amount of at least 2 hours. Such a volume of physical activity is achieved with the participation of schoolchildren in a set of activities for the day of each school, in particular, during gymnastics before classes, physical education in the classroom, outdoor games during breaks, sports hour in extended day groups, physical education lessons, extracurricular sports activities, school-wide competitions and "health days", independent physical education (Tables 4.1, 4.2).

Table 4.1.

Table 4.2. The approximate amount of physical activity of students

For the same purpose, it is necessary to include in the school component of curricula for primary schoolchildren motor-active subjects(choreography, rhythm, modern and ballroom dances, training in traditional and national sports games).

Age norms of motor activity take into account the general patterns of the growth and development process, the nonlinearity of changes in kinesophilia (the body's biological need for movement) with age and allow for possible fluctuations with the establishment of the lower (minimum required value) and upper (maximum allowable value) boundaries.

The most accessible for practical purposes is age rate of daily locomotion(number of steps in 24 hours).

Mass examinations of healthy children with normal morphological and functional development, who are in favorable environmental conditions and have rational physical education and daily routine, allowed A.G. Sukharev (1991) substantiate the hygienic standard of daily locomotion for children and adolescents of different ages and sex (Table 4.3).

In adolescence, a decrease in the number of locomotions and an increase in the number of movements performed in a sitting or standing position, but accompanied by significant energy expenditures, are quite often observed. Such movements are found in vocational training, work and some sports (weightlifting, gymnastics, sailing, etc.) and can count towards the total locomotion of a teenager.

The development of physical qualities during sensitive periods is of great importance for the physical education of children and adolescents, i.e. during periods of increased sensitivity (susceptibility) to the effects of certain physical exercises. The age chronology of sensitive periods in the development of physical qualities and some psychomotor functions of children and adolescents is presented in rice. 4.2.

Table 4.3. Permissible limits of fluctuations in the age norm of total locomotions

In sensitive periods of the development of physical qualities and psychomotor functions, it is necessary to give preference to purposeful physical exercises. If a sensitive period is "missed" for any reason, the consequences are usually irreversible. The lost time and opportunities cannot be compensated in the future: a child who cannot swim and does not possess dexterity, becoming an adult, cannot successfully master the indicated motor skills.

4.2. MEANS AND FORMS

PHYSICAL EDUCATION OF CHILDREN

Analysis of cause-and-effect relationships between indicators of the health status of children and adolescents and a number of social and hygienic factors indicates the significant role of the optimal motor regime in strengthening the health of the younger generation.

Rice. 4.2. Periods of sensitive development of physical qualities and psychomotor functions of children and adolescents (A.G. Sukharev)

and prevention of nonspecific chronic diseases. This made it possible to scientifically substantiate the system of health-improving measures, including properly organized physical education of the younger generation.

Physical education- it is an organized process of influencing a person by physical exercises, natural factors, hygienic measures in order to strengthen his health.

The main tasks of physical education:

Ensuring a favorable maturation and functional improvement of the leading systems of the body, increasing its biological reliability;

Timely formation of the motor analyzer and specific stimulation of the development of basic physical qualities (strength, speed, dexterity, endurance, balance, coordination of movements), which ensures high efficiency of the organism;

Increasing the body's nonspecific resistance to the effects of pathogenic microorganisms and unfavorable environmental factors, which helps to reduce the incidence;

Improvement of thermoregulation reactions, ensuring resistance to colds;

Normalization of impaired activity of individual organs and systems, as well as correction of congenital or acquired defects in physical development, which has a therapeutic and health-improving effect;

Formation of motivation and conscious attitude to physical culture and sports.

Systematic physical education and sports have a positive effect on the functional state of the body of children and adolescents. Physical activity, activating the activity of the cardiovascular and respiratory systems of the body, has a beneficial effect on metabolic processes, which contributes to harmonious and timely physical development. Their performance in the open air causes an increase in blood oxygen saturation, provides productive mental work.

Physical education of children and adolescents is a system that includes basic, additional, optional and independent education and various forms and means of physical education (fig. 4.3).

Rice. 4.3. Scheme of the physical education system for schoolchildren

Basic training includes physical education classes or lessons, additional- should be represented by physical culture and fitness and physical culture and sports events (hygienic gymnastics, physical culture breaks, games during recess, "sports hour" in extended day groups, sports events, "health days", etc.). The main and additional types of education are mandatory for the daily regimen of children and adolescents who are brought up and trained in educational institutions, and are carried out differentially, depending on the state of health and physical fitness of children.

Optional education is optional from the point of view of its organization in educational institutions, but important in terms of increasing the motor activity of children, correcting disorders in their health, sports training. This type of training should

be represented by extracurricular and extracurricular activities in sports sections and circles (sports training) according to special programs, in groups of physiotherapy exercises (exercise therapy) or individually with a methodologist (medical and health improving classes).

Self-study includes individual or mass classes in sports and health centers or clubs using a variety of physical education tools.

In educational institutions of various types, they are used as the main form of classes physical education lesson. Additional forms of classes during academic and extracurricular time can be:

a) health and fitness classes in a preschool educational institution:

Morning exercises;

Outdoor games for a walk;

Physical education minutes;

Physical culture leisure;

Physical culture holiday;

"Health day";

b) physical culture and health-improving classes in the mode of the school day of a general education school:

Gymnastics before training sessions;

Physical education minutes during lessons;

Physical exercises and outdoor games during extended breaks;

Daily health hour in after-school groups. Optional training includes:

a) sports training:

Physical education circles;

Sports sections (gymnastics, badminton, basketball, volleyball, football, table tennis, hockey, wrestling, rhythmic gymnastics, etc.);

General physical training groups;

b) general school physical culture and sports events:

Monthly "health and sports days";

Intraschool competitions, hiking trips and rallies ("starts of hopes", "Olympic starts", all-around, cross-country, etc.);

c) medical and recreational activities:

Special medical teams;

Exercise therapy groups in medical and physical dispensaries;

Individual exercise therapy classes in medical and physical dispensaries and polyclinics;

Gymnastics before classes, physical culture break, industrial gymnastics;

Physical exercise during recess.

Selfeducation includes outdoor games with parents, starts with the whole family, excursions and hikes with parents, subscription swimming, hardening groups, classes in groups (clubs) uniting lovers of running and walking, cycling, etc., self-training according to an individual plan.

4.2.1. Hygienic principles of the organization of physical education of children and adolescents

Physical education of children and adolescents is carried out in accordance with the following hygienic principles:

Optimal motor regime, taking into account the biological needs of a growing organism in movement and its functional capabilities;

Differentiated use of means and forms of physical education, depending on age, gender, health and physical fitness of children and adolescents;

The systematic nature of classes, a gradual increase in loads and the complex use of various means and forms of physical education;

Creation of hygienically complete environmental conditions during physical education.

The main means of physical education -exercise, natural factors, massage, natural locomotion, personal hygiene.

The organization of physical education of students in a general education school is determined by the curriculum for physical culture and the program of classes with students assigned to a special medical group (SMG) for health reasons, and other documents. The content of physical education lessons is determined by the program separately for students of 1-4, 5-9, 10-11 grades. Programs for grades 10-11 are gender sensitive.

In the mode of the school day, at least 2 lessons in physical culture with a duration of 45 minutes per week should be provided, morning exercises, physical culture breaks in the classroom, mobile

games at recess, daily physical education hour in the extended day group mode. After school hours, it is planned to hold sports events ("Day of Physical Education", "Day of Health", etc.) and classes in sports sections.

Physical culture lessons (classes) have a scientifically grounded structure and duration. In the structure of the lesson (lesson), there are 3 parts - introductory, main, final.

The task of the introductory part of the lesson is to create an emotional mood in children and adolescents, activate their attention, gradually prepare the body for the upcoming increased physical stress. This part of the lesson should include building, walking with breathing exercises, exercises for the prevention of disorders of the musculoskeletal system and their correction, light jogging. The duration of the introductory part is 5-10 minutes.

The main task of the lesson is to teach basic motor skills and their consolidation, develop physical qualities, train various muscle groups and improve the physiological functions of the body. The main part of the lesson, in addition to general developmental exercises for the development of motor skills using gymnastic apparatus, balls and other sports equipment, should include a sports game, which is especially important for younger students. The main part of the lesson lasts 25-30 minutes.

The task of the final part of physical education is to ensure a gradual transition from increased muscle activity to moderate, to remove motor excitement, while maintaining a cheerful mood in children. Mandatory elements of the final part of the lesson are walking with breathing exercises and summing up the lesson. The duration of this part of the lesson is 3-5 minutes.

An important factor is the adequacy of the load for children, which can be determined motor density lessons physical culture (the ratio of the time spent by the child to perform movements, and the total duration of classes, in percent) and should be 60-80%.

The functional state of the body, in particular, the physiological curve of the heart rate, should correspond to the structure of the lesson with a gradual increase and maximum parameters at the end of the main part of the lesson. The correspondence of the load to the functional capabilities of the student is determined by the increase in heart rate during

lesson and its recovery after the end of the lesson. The recommended increase in heart rate after the introductory part of the lesson is 25-30%, the main one is 80-100% when it returns to its original values ​​(heart rate at rest, before the start of the lesson) after the end of the lesson or at 3-4 minutes of the recovery period (changes ). In the main part of the lesson, healthy schoolchildren are recommended loads with an average heart rate of 160-180 per 1 min.

In physical education classes, modern, serviceable equipment and sports equipment should be used.

4.2.2. Hardening, its physiological essence. Basic principles of hardening

Hardening is an integral part of the physical education of children and adolescents. Hardening is understood as a set of measures aimed at training the body's defenses, increasing its resistance to the effects of environmental factors.

Hardening affects the activity of the nervous and endocrine systems, which is reflected in the regulation of all physiological processes. The initial stages of hardening are accompanied by an increase in the activity of the pituitary gland, adrenal glands and thyroid gland. As the body adapts, the stress of the endocrine system decreases.

Hardening has a specific and nonspecific effect on the body: the specific is manifested in an increase in the body's resistance to the effects of meteorological factors during cooling procedures or in an increase in resistance to the effects of ultraviolet radiation under the influence of a course of sunbathing, improves homeostasis reactions; the nonspecific effect is expressed in the fact that under the influence of hardening, the body's resistance to various adverse effects (including pathogens of infectious diseases) increases.

Hardening procedures increase physical performance, reduce morbidity, and improve health. It is possible to temper the body in relation to both high and low ambient temperatures. However, due to the fact that cooling of the body plays an important role in the occurrence of a number of diseases, and cooling is a factor that lowers the body's resistance, hardening is most often considered as a factor contributing to an increase in the resistance of the body of children to

student diseases.

Hardening is training, improving the processes of chemical and physical thermoregulation. Hardening can only be successful if certain principles are followed and the correct technique for its implementation.

Basic principles of hardening:

Carrying out hardening procedures, taking into account the state of the child's health;

A gradual increase in the intensity of procedures;

Systematic and consistent procedures;

The complex effect of hardening factors;

Positive reactions to hardening activities;

The resumption of procedures after breaks begins with the same intensity of impact that was at the beginning of hardening, but with a more rapid increase.

It is advisable to start hardening procedures in the summer with an insignificant stress on the thermoregulatory mechanisms due to seasonal conditions. This is also important in connection with the eve of the autumn-winter period, characterized by an increase in the number of colds, viral diseases, and a decrease in the indicators of children's immunity. Subsequently, hardening should not be interrupted in any of the seasons of the year. In young children, due to lower adaptive capabilities, the hardening effect lasts for 3-10 days.

Hardening activities are divided into general and special. General activities: daily walks, sleeping in the fresh air, age-appropriate air and temperature conditions in the room, regular airing of rooms - are carried out throughout the child's life. Special hardening procedures include gymnastics, massage, air and light-air baths, water procedures, and ultraviolet irradiation (UFO).

There are many techniques for hardening procedures. Many of them are labor-intensive and therefore are limitedly used in children's groups (foot baths, general dousing), others require good preparation of children and they are acceptable only for healthy people (swimming in ponds, sauna).

Air baths are the factor of least effect on the body. This is due to the fact that the thermal conductivity of air is 30 times, and

heat capacity is 4 times less than that of water. In addition to temperature effects on the body, air diffuses through the skin, which contributes to the saturation of blood with oxygen (the permeability of gases through the skin in children is significantly higher than in adults).

It is advisable to take air baths in the morning or in the evening at 17-18 hours, 30-40 minutes after eating. For preschool children, it is recommended to carry out these procedures first at an air temperature of 17-18 ° C, followed by a decrease to 12-13 ° C (for children who tolerate hardening procedures well). Air baths are started at normal room temperature. The duration of the sessions is 5 minutes for the younger group of preschool educational institutions, 10 minutes for the middle group, and 15 minutes for the older and preparatory groups. The maximum duration of air baths is 30-40 minutes in the junior group, 45 minutes in the middle and 1 hour in the senior and preparatory groups. Initially, preschool children take an air bath in shorts, T-shirts, socks, slippers; after 2 weeks - in shorts and slippers. With an air bath, first the arms are gradually exposed, then the legs, the body to the waist, only then the child can remain in the shorts.

Contraindications to the use of air baths are acute infectious diseases, increased body temperature in a child, acute respiratory diseases.

Hardening by the sun's rays (light-air baths) is indicated for almost all healthy children and those who are weakened as a result of a previous illness. This hardening method is especially indicated for children with stunted growth and development.

In the middle climatic zone, it is advisable to carry out light-air baths from 9 to 12 hours, in the south, due to the hotter climate, from 8 to 10 hours. The duration of the first bath for children of the 1st year of life is 3 minutes, for children from 1 to 3 years old - 5 minutes, 4-7 years - 10 minutes. The time of the light-air bath can be increased daily, bringing it up to 30-40 minutes. When the child develops signs of discomfort (the child stops moving, “shivers” from the cold, trembles, if “goose bumps” occurs), the procedure is terminated.

Contraindications to such hardening are acute infectious diseases, increased body temperature.

UV hardening it is advisable to carry out in the conditions of the Far North, where the intensity of UV radiation and its daily amount are lower than in the southern and middle latitudes. The irradiation procedure is carried out in educational and medical professional

lactic institutions.

Water procedures are divided into wet rubdowns, dousing, swimming. Rubdown and drenching can be local and general. Water has a high heat capacity and thermal conductivity, it is convenient for procedures, as it is easily dosed in intensity and evenly distributed on the child's body.

Rubdowns and douches are the most affordable procedures for children's collectives. Wet rubdowns are carried out with a cloth (mitt) soaked in water and wrung out. First, the distal parts of the limbs are wiped, then the proximal, first the upper limbs - from the fingers to the shoulder, then the legs - from the fingers to the thigh, then the chest, abdomen, back. After the procedure, the skin is wiped dry. Recommended water temperature for wiping is given in table. 4.4. Every 2-3 days, the water temperature is reduced by 1 ° C.

Pouring water over the legs and feet begins with water at a temperature of 28 ° C, then reducing it by 1 ° C per week. The lower limit of the water temperature is 18 ° C. The duration of the procedure is 20-30 s. At the end of the douche, the feet are wiped dry.

The use of other hardening procedures in organized children's groups (swimming in the pool, sauna, etc.) is limited, which is due to both deviations in the state of children's health and the lack of technical capabilities in most institutions.

Recently, the hardening method has been widely used, combining an air bath and performing movements to music of different tempo. This methodological technique allows, on the one hand, to harden the entire team of children, regardless of their level of health, on the other hand, to carry out an individual approach to children. In this case, the air temperature, the duration of the procedure, the area of ​​the open surface of the body, the intensity of the

exercises against the background of musical accompaniment. It also provides a good mood and motivation for children to perform hardening procedures, not only in a child care center, but also at home.

4.2.3. Physician supervision of physical education

Based on the results of medical examinations by a pediatrician, students are annually divided into medical groups: basic, preparatory, special (Table 4.5). Classes with children of these groups have their own characteristics.

Table 4.5. Organization of physical culture and sports classes for schoolchildren assigned for health reasons to different medical groups

Children belonging to the main and preparatory groups for health reasons work together, however, for the latter, the intensity and volume of the load are reduced (intensive running is replaced by walking and light jogging, reducing the repetition of exercises, limiting the performance of strength exercises). Students related to the SMG are engaged outside the curriculum schedule on a special schedule.

Children and adolescents who were absent from school due to illness, having started classes in general subjects, are temporarily exempted from physical education lessons for the periods provided in table. 4.6.

During the hygienic assessment of the organization of the physical education lesson for schoolchildren, the following are taken into account:

1) the correspondence of the content of the lesson and the size of the load to the state of health, physical fitness, age and gender of students;

2) methodically correct construction of the lesson with the allocation of individual structural parts, the creation of the optimal motor density of the lesson and physiological load;

3) performing physical exercises that promote health, harmonious development and the formation of correct posture;

4) adherence to the sequence of classes, their correct combination with other lessons in the schedule of the school day and week;

5) conducting classes in a special room (sports or gymnasium), on a specially equipped school area, stadium, ski track or in the pool;

6) performance by students of exercises in sportswear and under temperature conditions that provide hardening of the body.

Table 4.6. Approximate terms of the beginning of physical education after acute illnesses in schoolchildren

Disease	Terms from the beginning of school attendance, days	Notes (edit)
		Avoid sudden chills (skiing, swimming)
Bronchitis, acute upper respiratory tract catarrh
Acute otitis media
Pneumonia
Acute infectious diseases		With satisfactory results of the functional test of the cardiovascular system
Sharp jade
Infectious hepatitis
Appendicitis (after surgery)
Fractured limb bones		Be sure to continue remedial gymnastics started during the treatment period
Concussion	60 and more, up to a year	Depending on the severity and nature of the injury

Double physical education lessons are not allowed (with the exception of ski training and swimming). Physical education lessons are undesirable in the first and last hours of the school day. In the weekly schedule, it is preferable to include them on days when the working capacity of children begins to decrease (Wednesday, Thursday).

Medical control of the physical education lesson is carried out based on the results of the minute-by-minute timing and recording of the pulse rate before the start of the lesson, at the end of its structural parts and in the recovery period.

Classes with children of the SMG have their own characteristics. With children and adolescents with minor deviations in health, physical education is organized directly at the school. Such classes are planned in the schedule and conducted before and after lessons at the rate of 2 times a week for 45 minutes or 3 times a week for 30 minutes.

Groups of students assigned to the SMG are completed for physical education at the conclusion of a doctor and are drawn up by order of the school director. The minimum number of students in a group is 10 people. It is advisable to complete these groups by grade (for example, from students of 1-2, 3-4, 5-6, 7-10 (11) grades. If the number of students is not enough to complete the group, then unite the students 3 or 4 grades - 1-4, 5-8, 9-10 (11) -x In the classroom, it is necessary to strictly differentiate the load, taking into account the individual approach to students.

Within the group, children are divided into “strong” (A) and “weak” (B) subgroups, which allows the pedagogical process to be carried out and to achieve an effective solution to health problems. The doctor determines the child's belonging to subgroups A and B. Subgroup A includes students with disabilities that do not have a significant effect on their health, satisfactorily mastering motor skills, as well as schoolchildren temporarily assigned to SHG for full recovery after an illness or injury.

Subgroup B includes students with irreversible pathological changes, with often exacerbated chronic diseases, anomalies in the development of the motor apparatus. The size of subgroup A, as a rule, prevails over the size of subgroup B.

Interschool (cluster) SMGs are completed according to nosological criteria:

a) chronic pathology of the cardiovascular and respiratory systems;

b) pathology of the musculoskeletal system and refractive errors.

Students are required to attend these classes. Attendance is the responsibility of the teaching teacher or class teacher and is supervised by the deputy school principal or physician. Schoolchildren assigned to the SMG undergo additional examination during the school year. Children and adolescents with significant health deviations, if possible, are sent to exercise therapy classes in medical and preventive institutions or they are prescribed appropriate treatment and observation.

Physical training of children of the SMG is conditionally divided into 2 periods: preparatory and basic. Preparation period usually occupies the entire first quarter. Its tasks are the gradual preparation of the cardiovascular and respiratory systems, as well as the whole body, to perform physical activity; raising the need for systematic physical exercise; mastering the quick skill of correct heart rate calculation; teaching elementary self-control skills. In the preparatory period, it is recommended to perform general developmental exercises that contribute to the formation of correct posture, exercises in balance, basketball elements (passing, stopping the ball, throwing into the ring from a spot), low-intensity outdoor games. During this period, in the classroom, special attention should be paid to teaching the correct combination of breathing with exercises.

Duration main period of study in SMG depends on the adaptive capabilities of the body of students, physical performance, health. Its tasks are mastering basic motor skills and abilities according to the physical culture program for SHG schoolchildren, increasing the general fitness and functional ability of the body to endure physical activity. The content of the lessons of this period gradually includes a complex of all exercises included in the physical education program for schoolchildren involved in the SMG.

Physical education lessons with students assigned to the SMG for health reasons are built according to the usual scheme: introductory, main and final parts. The introductory part of the lesson is designed to

organize students, familiarize them with the content of classes, create a favorable emotional mood, contribute to the gradual functional preparation of the body for increased stress. In the introductory part of the lesson, various exercises with a change in rhythm, the simplest tasks for coordination of movements, accelerated walking, running (from 15 s to 2 minutes), dance steps are appropriate. The duration of the introductory part ranges from 3-6 to 10-15 minutes and depends on the stage of training. In the preparatory period, it is longer, generally shorter.

The main part of the lesson should contribute to the harmonious general and special development of the cardiovascular and respiratory systems, the body as a whole, the upbringing of motor skills and abilities, as well as moral and volitional qualities. At the beginning of the main part, it is advisable to use exercises in balance, on apparatus, individual elements of athletics. The duration of the main part of the lesson ranges from 25 to 35 minutes.

The final part of the lesson should contribute to a faster course of recovery processes, reduce stress, relieve fatigue. It is advisable to use simple hand exercises, various types of walking, calm dance steps, muscle relaxation exercises, breathing exercises, and always sitting down.

Completion of the lesson should set up for subsequent work and cause satisfaction with the past lesson. The duration of the final part is 5-10 minutes.

With a 30-minute lesson, the duration of its parts is reduced and amounts to 5-7, 15-18.5 and 5-7 minutes.

The effectiveness of physical culture lessons for students of the main and preparatory groups is determined by the performance of control tests, and for weakened and sick children (SMG) along the course of the underlying disease, the quality of functional tests, physical performance. With their positive dynamics, the school doctor decides on the transfer of the child from a special to a preparatory medical group.

The effectiveness of physical education depends on the state of the environment in which physical education classes are held.

Indoor air pollution during classes is particularly intense. More than 400 anthropotoxic substances can be found in the air. These are metabolic products

as well as harmful impurities emitted from polymeric materials used to decorate the premises.

When controlling the air environment, you can focus on the following standards: carbon dioxide content should not exceed 0.1%, dust content - 1.75 million dust grains in 1 m 3 of air, air oxidation 6-9 mg of oxygen per 1 m 3, microbial contamination of 4000 microbes in 1 m 3.

Sports noises accompany physical training and sports, their intensity is measured in the range of 50-129 dBA. The norms allow in sports halls for sports with musical accompaniment, the noise level is no more than 50 dBA, for all others, including physical culture halls of educational institutions, no more than 60 dBA.

The norms of artificial lighting for educational schools provide for illumination in sports halls using fluorescent lamps - 200 lux.

The fact that physical activity improves physical characteristics, increases performance, is well known. It is no less known that the scientific and technological revolution leads to a decrease in the coordination in the work of the muscular apparatus and internal organs due to a decrease in the intensity of proprioceptive impulses from skeletal muscles to the central apparatus of neurohumoral regulation (brainstem, subcortical nuclei, cerebral cortex). At the level of intracellular metabolism hypokinesia (insufficient motor activity) leads to a decrease in the reproduction of protein structures: the processes of transcription and translation are disrupted (removal of the genetic program and its implementation in biosynthesis). With hypokinesia, the structure of skeletal muscles and myocardium changes. Immunological activity decreases, as well as the body's resistance to overheating, cooling, lack of oxygen.

Already after 7-8 days of motionless lying, people experience functional disorders; apathy, forgetfulness, inability to concentrate on serious activities appear, sleep is upset; muscle strength drops sharply, coordination is disturbed not only in complex, but also in simple movements; the contractility of skeletal muscles worsens, the physicochemical properties of muscle proteins change; the content of calcium in bone tissue decreases. Physical inactivity is especially harmful for children. With insufficient physical activity, children not only lag behind in development from their peers, but also more often get sick, have postural and musculoskeletal disorders.

The prevention of hypokinesia is carried out with the help of physical exercises.During muscle work, not only the executive (neuromuscular) apparatus itself is activated, but also by the mechanism of motor-visceral reflexes (i.e., reflexes from muscles to internal organs), the work of internal organs, nervous and humoral regulation. Therefore, a decrease in physical activity worsens the state of the body as a whole. Both the neuromuscular system and the functions of internal organs suffer.

Justification of a rational motor regime for children, rationing of physical activity is one of the most difficult problems. Both hypokinesia and the phenomenologically opposite functional state - hyperkinesia - have their costs. Therefore, the need for strict differentiation of the magnitude of the load depending on gender and age, as well as the level of physical development of schoolchildren follows from the very concept of individual adequacy of the load.

In most economically developed countries, as a rule, no more than 3-4 compulsory physical training sessions per week are provided. Its basis is general developmental exercises, sports and outdoor games, swimming, dance exercises. Physical education programs are extremely variable. The teacher is given the right to use various means of physical education and additional physical activity, depending on the individual level of physical fitness of the trainees. So, in most schools in the United States, in addition to the compulsory lessons, competitions are held weekly and three extra classes are held after school hours.

The comprehensive physical education program adopted in our country, in addition to two compulsory lessons per week, provides for additional and optional classes, physical exercises during the school day. In general, children should be engaged in physical activity for about two hours daily.

The motor activity of children with an average daily number of locomotions exceeding 30,000 steps exceeds the evolutionarily acquired biological need for movement. At the same time, the number of locomotions within 10,000 steps per day is insufficient. In this case, the deficit of the daily requirement for movement ranges from 50 to 70% (Table 1).

Table 1

Characteristics of the motor activity of schoolchildren 11-15 years old

Physical activity level	Number of locomotions per day (thousand steps)	The ratio of the number of performed movements to the natural, biologist. needs (%)	Total volume (h)
			during the week
		Deficit 50-70%
Moderate		Deficit 20-40%
		Correspondence
Maximum		Excess by 10-30%	20 and more	1000 and more

Approximate age norms of daily physical activity, ensuring a normal level of vital activity, improving the somatic, vegetative and natural protective functions of the body, reduced to low-intensity cyclic work (running, walking), range from 7.5 to 10 km for children 8-10 years old, from 12 to 17 km for 11-14 year olds of both sexes. The daily range of motion in girls 15-17 years old is significantly less than that of boys (Table 2).

table 2

Estimated age norms of daily allowance

motor activity

Age group (years)	Number of locomotives (thousand)	Approximate mileage	Duration of work related to muscle efforts (per hour)
15-17 (boys)
15-17 (girls)

The data given in this table can serve as nothing more than conditional indicative norms for schoolchildren. The regulation of physical activity in terms of volume and intensity should be strictly individual.

Exercise plays a big role in shaping your posture. Posture is the usual position of the body at rest (standing, sitting) and when moving (walking, running). It is formed already in early childhood, when the child begins to sit, stand and walk on his own, that is, when he has normal curvatures of the spine. However, the possibility of their deformation persists not only in preschool age, but throughout the entire period of schooling due to improper sitting at a desk, asymmetric carrying of weights, imitation of the incorrect posture of elders.

Correct posture is a normal posture when standing and sitting: the shoulders are deployed and are at the same level of the shoulder blades, they do not protrude, they are symmetrically located, the stomach is tucked up, the legs are straight at the knees in a standing position. The natural curves of the spine help maintain a normal posture. Physiologically correct posture ensures optimal functioning of the respiratory, circulatory, digestive, and musculoskeletal systems. Correct posture makes it easier to coordinate your movements.

To form the correct posture, preventive measures are needed to prevent its violation. These include, first of all, the exclusion of monotonous, long-term postures, carrying weights in one hand, sleeping in a soft bed.

If the posture is disturbed, the configuration of the bends of the spine changes, the head is lowered, the shoulders are brought together, the shoulder blades are asymmetric, breathing, blood circulation, digestion, coordination of movements, and just the appearance deteriorate.

The spinal column has 4 bends: an anterior bulge (cervical and lumbar lordosis) and a posterior bulge (thoracic and sacral cyphosis) , which are formed by the age of 6-7 and are fixed by the age of 18-20.

Depending on the severity of the curvature of the spine, several types of posture are distinguished:

· Normal - moderately pronounced curvature of all parts of the spine;

· Straightened - poorly expressed curvature of the spinal column. The back is sharply straightened, the chest protrudes somewhat forward;

Stooped - pronounced curvature of the spinal column in the thoracic region. The cervical bend is noticeably increased and the lumbar bend is reduced. The chest is flattened, the shoulders are brought forward, the head is lowered;

Lordotic posture - pronounced curvature in the lumbar spine with a decrease in the cervical bend. The belly is protruding or drooping;

· Kyphotic - compensatory strengthening of the thoracic kyphosis due to excessive curvature at the same time in the cervical and lumbar spine. In this case, as a rule, there is a noticeable reduction of the shoulders forward, the protrusion of the head, the elbow and knee joints are usually bent.

Lateral curvatures of the spinal column to the left or to the right of the vertical line form a scoliotic posture, characterized by an asymmetric position of the trunk, in particular of the shoulders and shoulder blades. Scoliosis is functional in nature, regardless of the severity. As a posture disorder, they can affect blood circulation and breathing.

The type of posture may correspond to the profession, birth defects or negative ergonomic influences (the height of the chair - table when eating, writing, reading, lighting, forced working posture). It has been proven that posture changes in the process of targeted development of underdeveloped muscles, which contributes to its correction and prevention.

Physical exercises aimed at maintaining correct posture are selected in such a way as to consolidate the usual correct position of the head, shoulders, trunk, to develop the strength of the muscles of the trunk and neck, upper and lower extremities. Strengthening the reflex of correct posture is facilitated by exercises with holding various objects on the head, exercises performed on a reduced support, coordination exercises, and static postures. It is necessary to constantly correct the position of the body when performing exercises, to create in the child a clear idea of ​​the correct posture (in particular, the adverse consequences of its violations), a persistent feeling of inconvenience in case of incorrect posture. This will allow you to constantly monitor the maintenance of the correct posture and in the sitting position, and when walking, and during exercise.

WHO has developed the Global Recommendations on Physical Activity for Health with the overall goal of providing policy-makers at national and regional levels with guidance on dose-response relationships between frequency, duration, intensity, type and overall the amount of physical activity required to prevent noncommunicable diseases.

• Global Recommendations on Physical Activity for Health

The recommendations in this document are intended for three age groups: 5-17 year olds; 18-64 year olds; and people aged 65 and over. Below is a section with recommendations for each age group.

Age group: children and adolescents (5-17 years old)

For children and young people in this age group, physical activity includes games, competition, sports, travel, recreational activities, physical education or planned exercise within the family, school and community. To strengthen the cardiovascular system, musculoskeletal tissues and reduce the risk of noncommunicable diseases, the following physical activity practices are recommended:

• Children and young adults aged 5-17 should engage in moderate to vigorous physical activity daily for a total of at least 60 minutes.
• Physical activity for more than 60 minutes a day will provide additional health benefits.
• Most of the daily physical activity should be in aerobics. High-intensity physical activity, including musculoskeletal development exercises, should be done at least three times a week.

Age group: adults (18-64 years old)

For adults in this age group, physical activity includes recreational or leisure activities, physical activities (such as cycling or walking), professional activities (i.e. work), household chores, games, competitions, sports or planned activities. within the framework of daily activities, family and society.

In order to strengthen the cardiopulmonary system, musculoskeletal tissues, and reduce the risk of non-communicable diseases and depression, the following physical activity practices are recommended:

• Adults 65 years of age and older should devote at least 150 minutes per week to moderate-intensity aerobics, or at least 75 minutes per week to high-intensity aerobics, or similar moderate-to-high-intensity physical activity.
• Each aerobics session should last at least 10 minutes.
• For additional health benefits, adults in this age group should increase their moderate intensity aerobic activity to 300 minutes per week, or 150 minutes per week if high intensity aerobics, or a similar combination of moderate to high intensity aerobics. ...
• Adults in this age group with joint problems should do fall-prevention balance exercises 3 or more times a week.
• Strength training that involves major muscle groups should be done 2 or more days per week.
• If older people are unable to perform the recommended amount of physical activity due to their health conditions, then they should engage in physical activity taking into account their physical capabilities and health status.

Age Group: Seniors (65 and over)

For adults in this age group, physical activity includes recreational or leisure activities, active physical activities (such as cycling or walking), professional activities (if the person continues to work), household chores, games, competitions, sports or planned activities in daily activities, family and society.