What is the name of an efficient way of doing physical. Basic physical exercises

Each voluntary motor act has a motor task (i.e., a conscious specific purpose movement) and the way in which this problem is solved. In many cases, the same motor task can be solved in several ways (for example, you can overcome the height both from a straight run and from an oblique run, pushing off with the foot closest to the bar or farthest from it, etc.), and among them there are, as a rule, relatively less effective and more effective.

Those ways of performing motor actions, with the help of which the motor task is solved expediently, with relatively greater efficiency, are usually called the technique of physical exercises (from the Greek root "techn" - skill, art).

Thus, the term "technique" does not refer to any, but only to relatively effective forms of physical exercises, rationally formed taking into account the patterns of movements.

The degree of effectiveness of the technique of physical exercises does not remain unchanged. It is constantly being improved and updated due to the physical improvement of the person himself, the social practice of physical education, as well as inventory and equipment. (e.g. high jump technique, landing in a sand pit is one way, landing in a foam pit is another]

Distinguish the basis of the technique of movements, and its defining link and details.

The basis of technology is a combination of those links and features of the dynamic, kinematic and rhythmic structure of movement that are necessary to solve a motor task in a certain way (the necessary sequence in the manifestation of muscle forces; the necessary composition of movements coordinated in space and time). Loss or violation of at least one element or ratio in a given set makes it impossible to solve the motor task itself.

The defining link of technique is the most decisive, important part of this method of performing a motor task. (In jumps - repulsion; in throwing - final efforts).

Technique details are minor features of the movement that do not violate its main mechanism. The details of the technique may vary from person to person and in most cases depend on their individual morphological and functional features(for example, in hurdling, some jump over barriers, while others step on them).

Characteristics of movements

Spatial characteristics.

The spatial characteristics of the technique of physical exercises include the position of the body and the trajectory (path) of movement of body parts.

Body position.

The need to single out the “body position” during physical exercises as an independent component is explained by its great and diverse significance in the rational organization of movements, which is achieved:

The correct starting position preceding the start of the movement;

Maintaining the desired posture during the movement itself.

The starting position is taken in order to create the most favorable conditions for starting the movement.

The effectiveness of many physical exercises often depends not only on the initial position preceding the start of the movement, but also on the specific, most beneficial posture in the process of movement (the horizontal position of the swimmer, the low landing of the skater, etc.).

Trajectory of movement (path). In the trajectory itself, there are: shape, direction and amplitude.

According to the shape of the trajectory, rectilinear and curvilinear are distinguished.

The direction of movement is determined in relation to one's own body (arms up, forward, etc.) or external landmarks (throwing over a rope, bushes). There are basic (up-down, front-back, left, right), rotational (forward, backward, left, right) and intermediate (half-turn to the right, etc.) directions.

The amplitude of motion is the range of motion. Movements of too large amplitude are called sweeping, movements with a small path are called small.

Temporary characteristics.

Temporal characteristics include the duration and pace of movements.

duration. The duration of positions and movements plays a significant role in changing the activity of the organism. By changing the duration of the exercises (running time, the duration of static stresses, etc.), you can adjust the total volume of the load.

The pace of movement. Under the pace understand the frequency of repetition of cycles of movements or the number of movements per unit of time. (for example, the rate of walking is 120-140 steps per minute, etc.) The rate of movement depends on the mass of the moving part (for example, the rate of movement of the fingers and torso).

Spatio-temporal characteristics.

Movement speed - characterizes the speed of movement of a body (or a point, for example, BCT) in space per unit time.

The speed is determined by the ratio of the length of the path to the time spent on overcoming this path.

Acceleration is the change in speed per unit time. It can be positive and negative.

Movements made without sudden changes in speed are called smooth.

Movements that begin immediately at high speeds, and movements that are unevenly accelerated and unevenly slowed down, are called sharp.

Dynamic characteristics.

The forces that affect the movement of the human body can be divided into internal and external.

Internal forces include:

a) active forces of the motor apparatus - traction forces of the muscles;

b) passive forces of the musculoskeletal system - elastic forces of the muscles;

c) reactive forces - reflected forces arising from the interaction of body parts in the process of movements with accelerations (Position of a stretched "bow" during throwing).

External forces are forces acting on the human body from the outside. When performing physical exercises, external forces are:

a) the force of gravity of one's own body;

b) support reaction forces;

c) the resistance forces of the external environment (water, air) and physical bodies (the opponent in the fight, partner in acrobatics).

rhythmic characteristic.

The rhythm of movements is a temporary measure of the ratio of the duration of parts of movements and accentuated efforts.

A prerequisite for rhythm is the presence in this movement of strong, accentuated in some respect moments, and the change, alternation of various time intervals. Thus, rhythm is a complex characteristic of movements, expressing the proportionality of their elements in terms of effort, time and space.

The motor rhythm is characterized by a different time of correlation of strong, accentuated parts of the movement associated with active muscle efforts and tensions, and weak, passive phases of the movement.

1. The concept of physical exercise technique and its main characteristics (spatial, temporal, dynamic).

Exercise technique- these are the ways of performing motor actions, with the help of which the motor task is solved expediently, with relatively greater efficiency.

Technique does not apply to everyone, but only to effective forms of physical exercises, rationally built taking into account the patterns of movements.

It is constantly being improved and updated, becoming more effective, both for the individual and for the whole. Progress in the technique of physical exercises is due to the improvement of special equipment and equipment.

There is an exemplary (reference) technique of sports actions. However, almost every athlete uses his individual technique, which is exemplary, adapted to the characteristics physical development and psychomotor qualities of this athlete.

The basis of movement technique- this is a set of those links and features of the structure of movements that are necessary for solving a motor task in a certain way. Loss or violation of at least one element or ratio in a given set makes it impossible to solve the motor task itself.

The main link in the technique of movements- the most important part of this method of performing a motor task.

To movement technique details usually include its individual components, in which individual variations of the technique of an unprincipled nature are manifested.

Structural basis of movement technique– a natural, relatively stable order of combining individual moments, aspects and complex features of the system of movements as part of a holistic motor act.

The basis of characteristics (spatial, temporal, dynamic). These facets of the structure do not exist in isolation from each other.

Spatial characteristics. Spatially, the technique of physical exercises is characterized by:

1. Rational mutual arrangement of the motor apparatus, providing an expedient initial position before the start of the action and an operational posture in the process of its implementation;

2. Compliance with the optimal trajectory of movements.

The choice of the correct position of the body and its parts is essential for the effectiveness of physical exercise. This depends on:
a) the conditions for the work of the muscles (for example, in each joint such an angle of flexion can be found at which the muscle effort can reach its maximum value);
b) the working conditions of the internal organs (when the body is bent, for example, breathing conditions are difficult);
c) amplitude of movements (for example, the greater the angle of inclination of the body when running, the greater the step length can be);
d) the direction of movement (for example, the deviation of the hand from the correct position when throwing will significantly affect the direction of flight of the projectile);
e) speed of movement (for example, the speed of movement of a bent or grouped body can be greater than that of a straightened one);
f) resistance of the external environment (the value of air resistance when cycling or swimming water resistance);
g) expressiveness of movements (for example, in gymnastics, rhythmic gymnastics, figure skating).

Spatio-temporal characteristics. They determine the nature of the movement of the body and its parts in space: speed, acceleration, deceleration. The features of the manifestation of acting forces depend on the speed and acceleration of movements. With slow movements, a more complete manifestation of muscle strength is possible. With fast and accelerating movements, the duration of muscle efforts decreases and inertial and reactive forces develop. Their frequency (tempo), the magnitude of the load during the exercise, the result of many motor actions (running, swimming, jumping, throwing, etc.) depend on the speed of movements.
Timing. These include the duration of movements, dark to a certain extent the rhythm. The duration of the exercise as a whole (running, swimming, jumping rope, etc.) determines the magnitude of its impact (load). The duration of individual movements affects the performance of the entire motor action. For example, a gymnastic element on a projectile may not work if the proper duration of flexion or extension of the body is not maintained. Performing movements with different durations develops a sense of time.

Dynamic characteristics reflect the interaction of internal and external forces in the process of movement. The main internal force is the force of muscle tension. Basically, all the considered characteristics of movements depend on it. She is their source.

Muscular efforts also determine the physiological load of the exercise. In many cases, the muscular force that caused the movement of any part of the body reflects another inner strength reactive. For example, with a sharp wave of the arm in a horizontal plane, caused by a quick and short-term muscle tension, the movement of the arm will continue by inertia, and this force can be transferred to the body, causing its movement (turn). These forces arise during movements of a speed-strength nature. The mastery of the technique of such actions will largely depend on how much a person has learned to control internal (inertial and reactive) forces and use them. The reactive transmission of efforts of large muscle groups of the legs and torso, for example, determines the force of a blow in boxing or the initial speed of the core.

The active forces of the muscles and the inertial and reactive forces caused by them cannot move the body in space without interacting with external forces. These include: the reaction force of the support, the force of gravity (gravitational forces) and the resistance force of the external environment. Under the conditions of gravity, the technique of motor actions is designed for the action of gravity. The use of this force is of great importance for the effectiveness of motor actions (for example, for swing exercises on gymnastic apparatus). The results of most actions related to the movement of the body in space depend on the reaction force of the support. The effectiveness of motor actions can be significantly influenced by the resistance forces of the external environment (water, air, snow, etc.), which is taken into account in the scientific development of sports equipment. The influence of these forces can significantly increase the load during exercise.
The pace of movement is determined by the number of movements per unit of time. The speed of movement of the body in cyclic exercises (running, swimming, rowing, etc.) depends on it. The magnitude of the load in the exercise is also directly dependent on the pace of movements.

Of particular importance is the rhythm of the motor act. Rhythm is understood as the distribution in time of its parts (phases) that is natural for a given technique. Rhythm can only be in complex actions, when there is not one single movement (for example, a tilt), but several consecutive ones. In these cases, a certain ratio of the duration of the execution of parts (phases) among themselves is of decisive importance.

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Forms of physical exercises. Lesson as the main form of classes, its structure. General and motor density of the lesson and methods for their determination.

In the process of physical education of schoolchildren, various forms of physical education are used: a lesson, self-study, competitions, trips. They are organized in the same way: preparatory, main and final parts. The session begins with a warm-up to prepare the body for the upcoming work. Warm-up is general and special. General warm-up gradually and versatile effect on the body involved. Usually it is walking, running, various gymnastic exercises. A special warm-up allows you to prepare for the exercises that you have to perform for the main part of the class. The warm-up lasts about 10 minutes. During the main part, students acquire new knowledge and skills or improve them to the level of skills. The goal of the final part is to gradually reduce the load on the body. Well-known relaxation exercises help to do this. The success of mastering physical exercises, the development of strength, dexterity, flexibility, endurance, courage and other qualities depend on compliance with the rules for conducting classes. In cases where the classes are conducted by a teacher (teacher physical education, coach), they have the form of a lesson. It is this form that creates best conditions for the upbringing, education and health improvement of those involved. The lesson takes place during a strictly fixed time, with a constant composition of students, according to a fixed schedule. In all educational institutions, lessons are conducted according to approved state programs. The lesson on organization methods can be frontal, group and individual. With the frontal method, the same task is performed by all those involved at the same time. With a group, each group performs its own separate task. With an individual method, each student performs his own task.

The general density of the lesson was determined by the ratio of the rational time used (the time of motor actions, the time of auxiliary actions and the time for comprehension) to the total time of the lesson.

Motor density was formed from the ratio of the time of motor actions to the total time of the lesson.

The density of the lesson is determined as a percentage by the ratio of the amount of time spent rationally (columns with a "+" sign) for all types of activities to the time of the entire lesson (45 minutes).

Total amount of time spent rationally X 100%

However, determining the overall density of the lesson, it is impossible to assess the pedagogical skills of the teacher, his organizational skills. Different teachers spend unequal time on setting up and cleaning equipment, preparing places for classes, transferring the group to the next place of classes, setting tasks, communicating the next task, etc.

Therefore, in addition to the general density of the occupation, it also determines the motor (motor) density.

Motor The amount of time spent on the exercise. X 100%

density = lesson 45 minutes (lesson time)

Comparing the data of the motor and general density of the lesson, it is possible to find reserves for improving the quality of the work of each teacher.

The teacher should aim for 100% overall density. Motor density in training lessons - 70-80%, in training - 50 % and below. It is necessary to determine the density of the lesson as a whole and in parts. This is due to the unequal opportunities and conditions for organizing work in the preparatory, main and final parts of the lesson.

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The concept of interval training is based on an increase in the indicators of the cardiovascular system at the beginning of the rest interval after a fairly intense work. If the rest time is chosen in such a way that the indicators of the activity of the cardiovascular system do not significantly decrease, and the working capacity is partially restored, then the maximum effect on the cardiovascular system can be achieved. To do this, the length of the segments should be 75-150 m, rest intervals - 30-60 s, pulse rate - 180 beats / min after swimming and 120-130 beats / min before swimming the segment. Changing these parameters will lead to the fact that the effect on the cardiovascular system will be reduced and the main focus of the training will be different.

Interval method: its advantage: high intensity with large volumes. It is convenient for planning, control and load correction. Rapid performance development. Disadvantage: danger of overwork in the sprint area. Direction: development of endurance in all zones, except for the zone of short sprint distances of 25-50m.

Interval Methods. Uniform interval method characterized by constant values ​​of the segment length, rest intervals and swimming speed. An example of the so-called "straight series" are 10 - 20x50 m, 8 - 15x100 m.

Variable interval method has a large number of options:

1- constant increase in speed. Each subsequent segment swims faster than the previous one;

2- rhythmic change of speed. The 12x50 m series is performed as 3x4x50 m with an increase in speed from the 1st segment to the 4th, from the 5th to the 8th, etc.;

3-serial (nerve-repeated). Series 12x50 m is carried out as 2 series of 6x50 m; rest intervals between segments - 20 s, between series - 5 min;

4-increasing rest intervals. A series of 18x50 m is divided into 3 - 6 segments in each: 6x50 m in 50 s mode + 6x50 m in 1 min mode + 6x50 m in 1 min 20 s mode. The increase in rest intervals should be accompanied by a significant increase in speed;

5- decreasing rest intervals. The 20x50 m series is performed as 10x50 m in 1min 30s mode + 5x50m in 1min 10s mode + 5x50m in 45s mode. This option is more difficult than the previous one; it also needs to improve results - for example, from 40

6- "simulator" (fractional swimming). The competitive distance is divided into 3-4 segments with short (10-20 s) rest intervals: a) 800 m - 400 + 200 + 100 + 100 m; rest intervals - 15 +10 + 5 s; b) 400 m = 200 + 100 + 100 m; rest intervals - 10 + + 5 s; c) 200 m = 100 + 50 + 25 + 25 m; rest intervals - 10 + 5 + 5 s; d) 100 m = 50 + 25 + 25 m; rest intervals - 5 s. It is used to work out the optimal schedule for passing the competitive distance. The first leg is usually half the distance; each subsequent one is either equal to the previous one or less than it;

7- "slide" (changing length of the segment). In such exercises, the length of the segment, speed, and sometimes rest intervals vary. Typical examples of "hills": a) 200 + 150 + 100 + 75 + 50 m; b) 4x400 m, rest intervals - 20 s + 4x200 m, rest intervals - 10 s + 4x100 m, rest intervals - 10 s; c) 100 + 200 + 300 + 400 + + 300 + 200 + 100 m, rest intervals - from 30 to 60 s, depending on the length of the segment; the speed in the second half of the series is higher; d) 2x400 m in 5 min 20 s mode + 4x200 m in 2 min 40 s mode + 8x100 m in 1 min 20 s mode + 16x50 m in 40 s mode.

Diagnostic rooms (X-ray, physiotherapy, medical physical education etc.); - vaccination room; - registry, wardrobe ... quality indicators of activity on CRH and on area with the development of activities on their improvement. Specialists ...

Technique is craftsmanship.

sports equipment- there is a set of special movements with the help of which the motor task is solved. Sports equipment has two features:

1. Rationality of the system of movements providing the maximum efficiency of the motor action;

2. Economy of movements - what excludes extra costs efforts.

Exercise technique this is the most rational way to perform a motor action (rationality is understood as efficient, economical, expedient). The same action can be performed different ways but only rational methods of execution are called technique.

If a motor task is complex and its execution consists of a certain number of smaller motor tasks, then the method of its solution has a complex structure, includes an appropriate number of operations, each of which becomes an object of mastering in the process of mastering the technique of a given technique.

That. sports equipment has a certain composition - parts of movements and a certain structure - the sequence of these parts.

Determining the operational composition of a physical exercise is one of the important conditions for mastering its technique. Motor actions consist of separate movements. However, not all movements in it are equally important. In this regard, distinguish basis of movement technique , main (leading) link and technical details.

The basis of technology is a set of movements that are relatively unchanged and sufficient to solve a motor task, these are movements that reflect the distinctive features of a given motor action, if one of the elements falls out, the motor task is not solved (in high jumps, the basis of the technique will be a gradually accelerating run with a certain rhythm of running steps, repulsion, crossing the bar, landing ). i.e. the basis of technology -this is the basic mechanism of technology, this is the obligatory correlation of the main phases of movement.

Inside the base allocate the main (leading) link of the main mechanism, that the decisive part, where the movement is accentuated, is the most important and decisive part in the technique of this method of performing a motor task. (for throwing final effort). The execution of the leading link of the technique usually takes place in a relatively short period of time and requires great muscular effort.

Thus, in order to master any physical exercise, it is necessary to correctly master the basis of technique, this is a must for everyone!!!

Technique details - these are secondary features of the movement, which can be modified within certain limits without violating its main mechanism (the basis of technology).

The details of the technique may be different for different practitioners and depend on their individual characteristics.

Correct use the individual characteristics of each student characterizes his individual technique. The learning of any action begins with the study of its basics, where much attention is paid to the main (leading) link of the technique, and then its details. The technique of physical exercises is constantly being improved and updated. For high-class athletes, the technique is highly stable, and at the same time flexible adaptability to variable factors.

In the performance of a technique, certain phases of movements are distinguished, following one after another in time: preparatory, main, and final

In the preparatory part, the most pasture conditions are created for performing movements in the main main phase

In the main part of the movement directed

final

In order for sports equipment to work effectively during its formation, three rules of technology must be observed:

3. Traffic lane rule - a corridor of movements in which rational technique takes place: the optimal direction of the action of forces for the optimal solution of the motor task (throwing at an angle of 40 - 50 degrees).

4. Pre stretched muscle works harder and faster to effectively perform a technique, it is necessary to apply more force on a larger path - i.e. it is necessary to increase the path of force (if you shoot at the door, it will not open, but if you press on the door for a long time with a small force, it will open.).

5. The rule of continuity in the development of movement- unity of movement - one more muscle did not work, others begin to work (overtaking the projectile).

To assess sportsmanship, the following criteria are used: Main criterion – Sports result

1) SCOPE OF TECHNOLOGY- this is the number of receptions that an athlete can perform in this moment. The volume of technology is determined by the level of development of physical qualities (maybe it can’t, right - wrong, here the quantity of quality is based on)

2) VERSATILE TECHNOLOGY - how much the athlete is able to perform this action in a variety of ways. This is due to the versatility of the development of physical qualities and their interchangeability.

3) PERFORMANCE OF TECHNOLOGY is determined by its effectiveness, stability, variability, economy, minimal tactical awareness for the opponent.

4) EFFICIENCY OF TECHNOLOGY is defined as its compliance with the tasks to be solved and high end results. The effectiveness of an athlete's technique is determined by the quality of its possession, and its proximity to the most rational option.

5) STABILITY OF TECHNOLOGY associated with noise immunity and its independence from the conditions and functional state of the athlete. Factors that bring down include: active opposition from opponents, progressive fatigue, unusual refereeing style, unusual place for competitions, equipment, unfriendly behavior of fans, etc. The ability of an athlete to effective implementation techniques and actions in difficult conditions is the main indicator of stability and largely determines the level of technical preparedness in general.

6) VARIABILITY OF TECHNOLOGY is defined as the ability of an athlete to prompt correction of motor actions depending on the conditions of competitive struggle. Of particular importance is the variability of technique in sports with constantly changing situations, an acute time limit for performing motor actions, active opposition from opponents, etc.

7) ECONOMY OF TECHNOLOGY characterized by the rational use of energy in the implementation of techniques and actions, the appropriate use of time and space. Other things being equal, the best option is the motor action option, which is accompanied by minimal energy consumption, the least stress of the athlete's mental capabilities. An important indicator of efficiency is the ability of athletes to perform effective actions with their small amplitude and the minimum time required to perform them.

Technical training tools include:

6. General preparatory exercises:

a) developing - aimed at developing special qualities that contribute to mastering the technique of the game;

b) simulation exercises;

c) lead-up exercises.

7. Specially prepared exercises: competitive exercises performed in variable conditions.

8. Training forms of competitive exercises - performance of techniques in tactical actions and combinations.

Technical training methods these include: verbal, visual, practical (learning methods in parts and as a whole), in addition to this, methods of feeling, orienting, leading, daily information, variation, etc.

1) word methods - provide the formation of a course of action with the help of explanations, instructions, explanations, evaluation, self-pronunciation, clarification of details, errors, etc.

2) Visual Methods - create a visual image of the reception, the image should be bright, exemplary, easily perceived, use the display of exercises, manuals, layouts, videos, etc. It is very important in children, because. the second signaling system is still insufficiently developed.

3) Teaching methods - holistic learning, learning in parts and complex or mixed learning.

4) Feeling method or forcing a movement through training, devices, conditions or a teacher, a partner: a) a belt with rods for a defender; b) throwing a load along a wire fixed at different heights; c) cuffs, harnesses, etc. This method is used for bug fixes.

5) Orientation method - the introduction of various landmarks: racks, stretched cords, a blocking defender (a pass is made according to his movements, etc.).

6) Lead Method – leader: ball, partner, simulator (catch up, overtake, stop, take away, trampolines giving various rebounds).

7) Urgent information method - with the help of the equipment, the athlete informs about the qualitative and quantitative indicators of the exercise.

STRUCTURE OF THE PROCESS OF TECHNICAL RECEPTION LEARNING

Since in sports games and martial arts the ultimate goal of training is the formation of a flexible variable skill, training is conditionally divided into 4 stages. A stage is a conditional division of the pedagogical process, reflecting pedagogical patterns. The stages of training correspond to the physiological patterns (stages) of the formation of a motor skill.

When learning a technique, the following sequence of steps is observed:

Stage I - Familiarization with the technique;

Stage II - Learning a technique in simplified conditions;

Stage III - Improving the reception in conditions close to the game;

Stage IV - Improving the technique in the game.

Stage I - Familiarization with the technique: Here it is necessary to create a clear idea of ​​the technique with the help of a story, demonstration, explanation. It should be bright, clear, easily perceived. Creating an idea about the reception, it is necessary to focus on its basis. As a result, the student must:

1) create, comprehend the learning task;

2) have an idea about the rules and ways to solve it, i.e. draw up a draft decision;

3) start performing the reception as a whole or part of it. At this stage, errors must be corrected immediately. Here the following practical methods of holistic learning are used, and in parts or a complex method - when studying complex techniques, word methods and visual methods.

Stage II - Learning the reception in simplified conditions- Here the correct structure of movement is mastered in the following sequence: to master the correct SP, to clarify which parts of the body are involved in the movement, what is their direction and consistency, the optimal amplitude of movement. Here, something should not interfere with mastering; therefore, simplified conditions are created up to the transition of a first-order motor skill into a stable motor skill. Then they begin to beat the skill by varying the conditions of execution, changing them, distances, directions, efforts, the number of partners, the speed of execution, etc. Errors must be corrected: first, the main ones - breaking the structure of the movement, and then minor ones. Methods of holistic learning, repeated.

The effectiveness of physical exercises depends on the prediction of results, the choice of ways to perform movements.
Physical exercise activates the work of the cardiovascular, respiratory, nervous systems. They require volitional efforts, develop emotions, sensorimotor functions.
The teacher's understanding of the content of physical exercises makes it possible to determine their significance in the implementation of educational, upbringing and health-improving tasks (formation of motor skills, development of psychophysical qualities).
Form of exercise is an internal and external structure. The internal structure is characterized by the relationship of various processes in the body during the exercise.
The outer structure is visible form, which is characterized by the ratio of spatial, temporal, dynamic parameters of movement. The content and form of physical exercises are interrelated.
Exercise technique
The technique of physical exercises is a way of performing a movement, with the help of which a motor task is solved *. For example, you can run at different speeds, different ways(on socks, with high lift hips, back forward, etc.). The choice of the method of transportation affects the effectiveness of its use in various life situations.
The technique of physical exercises is improved under the influence of systematic training. The criterion for evaluating the effectiveness of movement technique is the qualitative and quantitative results of the performance of a motor task. Improvement of motion technique is facilitated by the use of sports equipment, taking into account biomechanical patterns.
In the technique of physical exercises, the basis is distinguished, which determines the link and details.
The basis of technology the main elements of the exercise necessary to solve the motor task. Absence individual elements fundamentals of technique leads to the impossibility of performing the exercise.
The defining link of technology - the most important and decisive part of this movement (for example: for a long jump from a place - this will be a push-off with two legs).
Technical details - minor features of the exercise that can be changed without violating the technique. They depend on the individual morphological and functional characteristics of a person and the conditions in which the exercise is performed.

When analyzing the technique of physical exercises, a number of features are taken into account that characterize the rational performance of the movement.
In the methodology of physical education, an important place is given to the kinematic characteristics of motor actions.
These include spatial, spatio-temporal, temporal and rhythmic characteristics.
Spatial characteristics of motor actions
A person performs movements in space. The spatial characteristics include: the initial position and position of the body and its parts during the exercise, the trajectory of movement.
Starting position - expresses readiness for action, this is a precisely accepted, effective, economical balance of interacting forces. The effectiveness and efficiency of the exercise is largely determined by how rationally the performer uses the internal (his own) and external forces that provide movement.
The adopted starting position creates the most favorable conditions for the correct execution of the exercise and ensuring the effectiveness of subsequent actions. The effectiveness of the exercises performed depends on maintaining the most favorable position of the body and its parts. By changing the initial position of the body or its parts, you can change the complexity of the exercise, increase or decrease the load on different muscle groups. When taking the initial position in the body or its individual parts, static stress is observed. Some starting positions and static postures have independent meaning, for example, the stand at attention.
In working with children, a variety of starting positions are used: for legs - legs together; shoulder-width apart or slightly apart, etc.; for hands - hands along the body, forward, on the belt, etc.
Trajectory — the path of a moving part of a body or object. The successful completion of the motor task depends on it.
In the trajectory, the following are distinguished: the shape, direction and amplitude of movement.
By shape trajectories are rectilinear and curvilinear. Rectilinear movements are used when it is required to develop the greatest speed with any part of the body on a short path (hit on a suspended ball). Curvilinear movements are

require the expenditure of additional muscular effort to overcome the inertia of the body, so they are used more often. The complexity of the trajectory depends on the moving mass of the body: the larger it is, the simpler the form, for example, the movements of the arm are more diverse than the legs.
Direction of movement. The direction of the moving parts of the body affects the effectiveness of the impact of physical exercises, the performance of a motor task.
The direction of movement is determined in relation to one's own body. They are called pair-opposite terminology - "up-down, forward-backward, right-left."
The direction of flexion movements is determined by the planes of the body, using the terms "forward", "backward"; for movements in the lateral (anteroposterior) plane: for example, tilting back, forward, right-left; for movements in a linear plane: tilts to the side, to the right, to the left; for rotational movements in a horizontal plane: for example, turns to the right, to the left. Intermediate directions are also used (for example, half-turn to the left, etc.).
Amplitude of motion - the length of the path of movement of body parts. It can be determined in conditional values ​​(degrees), linear measures (step length) and symbols (half-squat) or external landmarks (bend over, reach the toes), landmarks on one’s own body (clap on the knee of the right leg).
The amplitude of movements depends on the structure of bones, joints, elasticity of ligaments and muscles. The mobility of the joint, which is achieved by muscle contraction, is called active. Mobility caused by the action of external forces (parterre) is called passive. The value of passive mobility is greater than active. In life and in the practice of physical education, the maximum, anatomically possible range of motion is usually not used. To achieve the maximum amplitude, an additional expenditure of muscle efforts is required, aimed at limiting the stretching of the antagonist muscles and the ligamentous apparatus. If you increase the amplitude excessively, you can damage the muscles and ligaments.
Spatio-temporal characteristics
The speed of movement is determined by the ratio of the magnitude (length) of the path traveled by the body or its part, to the time spent on this. When performing physical exercises, the speed of movement of the whole body is distinguished and individual parts of the body. If the temporal characteristics do not meet the requirements of the motor task, its implementation will be impossible or difficult. The possibility of its implementation and the final efficiency depend on the degree of timeliness and coordination of all movements in time as part of a complex motor action. In the process of physical education, a child must be taught to control the speed of movements: to maintain a given speed (to develop a “sense of speed”), to increase or slow it down.
Timing
Temporary characteristics include the duration of the exercise and its individual elements, individual static positions and the pace of movement.
Each exercise is performed for a certain time and in a certain time sequence. By the duration of the exercise and its individual elements, you can determine the total volume of the load and regulate it.
Of great importance is the pace of movements - the number of movements per unit of time or the frequency of repetition of cycles of movements. Changing the pace of movements leads to an increase or decrease physical activity. Children preschool age perform exercises at a moderate pace, increasing it increases the load on the body. Each child has their own pace of movement. It depends on his condition. nervous system, mental type, height, weight, etc.
Under the influence of systematic exercises, you can teach children to adapt to the general pace.
rhythmic characteristic
Rhythm is one of the conditions of life, it manifests itself in everything, forming a cycle. Each movement is performed in a certain rhythm. Rhythm is a combination in time of strong, accentuated parts of the movement with weak, passive ones. The exact alternation of muscle tension and relaxation is an indicator of the correctness of the physical exercise. Each movement is performed in a certain rhythm. The basis of the rhythm is the regular division of the temporal sequence of accents. There is no rhythm without accents, the well-known psychologist B. M. Teplov argued.
J. Dalcroze said that every rhythm is movement. The whole human body is involved in the formation and development of a sense of rhythm. Each child has his own individual rhythm. Rhythmic movements like the child. He happily jumps over the rope to the poetic rhythm. Under the influence of physical exercises, you can change the ratio of the duration of the active and passive parts of the movement.
The alternation of muscle tension and relaxation is one of the indicators of the correct, economical solution of a motor task. Rhythmic movements are performed easily and do not cause fatigue for a long time.
Qualitative characteristics movements
In the theory of physical education, quantitative characteristics of movements are widely used. However, their qualitative characteristics are no less important. They are a complex of partial features in their unity. Qualitative characteristics are diverse, however, some of them can be distinguished. Thus, the concept of "motion accuracy" includes spatial, temporal and power characteristics.
Motion Accuracy - this is the degree of compliance with the requirements of the motor task, which will be performed if the movement corresponds to it in all of the above characteristics.
economical movements- movements characterized by the absence or minimum of unnecessary movements and the minimum necessary energy expenditure.
Energetic movements - movements performed with pronounced strength, speed, power, due to which significant resistances are overcome.
Smooth movements- movements with gradually changing muscle tension, gradual acceleration or deceleration, with fixed trajectories when changing the direction of movement. Smooth movements are characteristic of rhythmic gymnastics.
expressiveness of movement expression of the mental state of the child through the performance of exercises with an emotional reflection of the idea: facial expressions, expressions, etc.
Education of expressiveness of movements is of great importance, because it provides:

1. management of mental processes;
2. establishing a connection between internal experiences and external manifestations;
3. development of the psyche, psychophysical qualities;
4. development of parts of the cerebral cortex;
5. harmonization of personality, etc.

Important means of forming the expressiveness of movements are imitative exercises and plot outdoor games.

The method of physical exercises is a set of steps for the development and implementation of specific motor actions that strengthen health and improve functional performance. Without understanding the essence of physical exercises and their characteristics, it is difficult to figure out what to pay attention to when learning, performing and improving specific fitness exercises.

Physical exercises: concept, form, content

Physical exercises are the simplest movements collected in motor actions or action complexes used for the purpose of physical development. The very word "exercise" indicates repetition. That is, on the one hand, physical exercise means a motor action or a set of actions, and on the other hand, the process of repeated repetition of a certain sequence of movements. The technique of physical exercises, or proven methods of their development and implementation, helps to master the correct technique, avoid mistakes and achieve high training efficiency.

How useful an exercise will be depends on its content. It is understood as the whole complex of effects exerted on the human body performing this exercise, or, in other words, the totality of reactions triggered in the body. Methods of physical exercises (practical implementation) are largely determined by their form. The form implies the consistency of internal processes and the ratio of the parameters of actions: temporal, spatial, dynamic.

Exercise technique

The technique of physical exercises is called the methods and order of making movements, thanks to which the motor task is successfully solved. The technique is considered effective if the task is solved, which was confirmed by quantitative and qualitative results. Proper technique is developed through systematic training.

In any exercise, there are three phases. The purpose of the first (preparatory) is to create optimal conditions to implement the main action. The runner getting into the starting position or the bodybuilder getting into the starting position on the machine are all illustrations of the preparatory phase.

The main phase is a key stage of the action, when the main movements are made in order to realize the motor task. This can be, for example, running the entire distance or repulsion and flying in jumps. During the final phase, the athlete completes the exercise, exits it. Examples of such a phase are dismounting from a gymnastic apparatus or landing after a jump.

The successful completion of the task depends on the starting position and on the posture in the process of work. Important characteristics of the exercise are also the direction, speed, trajectory, duration and amplitude of movement.

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