How does exercise affect students?

SCHOOL SPORTS HEALTH

   
SPORT student script
 

Script for physical education by students for students edited by Werner Plack

Thomas Baier, Carlos Bravo, Tim Buchholz, Stefan Hanke, Sebastian Kanter, Oliver Kühn, Matthias Lange, Alexander Lohmann, Holger Meyndt, Benjamin Reusch, Britta Simons, Steffen Thiel, Albrecht Vedova, Werner Plack
I N H A L T

Warm up
basketball
History Technique Rules Tactics Compensatory sports
Soccer
History Organization Rules Offside Clothing Tactics Muscle groups Training Compensation sports Personalities
Handball
History playing field tactics and techniques recreational sports
volleyball
History Action and strained muscles Volleyball Association Rules Basic Techniques Tactics
badminton
Rules of the game Tactics and technique History The organization Equal sports Equipment
swim
Umbrella organizations save lives Franziska van Almsick Swimming techniques Rules Swimming badges
do gymnastics
History of the Federal Youth Games
athletics
History Sprint Long Jump High Jump Shot Put Ball Throw Federal Youth Games

Endurance training (Cooper tests)
Eat Drink
Carbohydrates fat protein water
Everyday problems
Ozone grades exemption from supervision
Sport is irreplaceable!
educational perspectives
Training for fitness & health
Risk & Protection Factors Fitness Aerobic Endurance Strength Agility Speed ​​Coordination Anaerobic Endurance
Muscles of man
Abdominal and back muscles Leg and gluteal muscles Arm muscles Back muscles
Relaxation
Principles for relaxation training Positive effects Example: progressive muscle relaxation
Dictionary
Anticipate Movement Description Biomechanics Nutrition Health Hygiene Communication Grading Basic Motor Characteristics Endurance Speed ​​Strength Coordination Mobility Social Behavior Sports Injuries Sportswear System and Tactics Daily Movement Training

 

 
WARM-UP

Warming up - annoying, but important!

Who does not know this negative feeling when a warm-up program is to be completed at the beginning of the sports lesson? Shouldn't it be better to spare yourself for the actual sporting activity? It may be fun, or it is exhausting enough anyway, in any case it is always important to use one's strength sparingly, many believe, you too?

Mistake !!!

Not only is this warm-up attitude wrong, it can be dangerous, and it prevents you from being successful with a comfortable body feeling! The motto for all sporting activities should be:

39 ° C!

This body temperature (exactly 38.5 ° C - 39 ° C) can be achieved through a specific warm-up program, because at this temperature all processes in the body that are important for athletic performance run optimally!

  • Nerve impulses are passed on faster!
  • The metabolism works faster! (13% / ° C)
  • Oxygen uptake and transport are getting better!
  • The oxygen utilization increases by 300%!
  • The blood flow to the muscles increases by 400%!
  • The internal frictional resistance in the muscle decreases!
  • The ability to stretch and contract increases!
  • Less susceptibility to injury!
  • Better coordination and precision!
  • Articular cartilage thickness increases, better protection!
  • Reduction of nervousness before competition!
  • Mental and spiritual attunement to sport! Who does not want that?

The scientifically proven benefits of warming up should be achieved in four phases:

  1. Phase: general warm-up (pulse 120 - 140)
  2. Phase: stretching, specific stretching (pulse 120 - 100)
  3. Phase: sport-specific muscle strengthening (pulse 100 - 140)
  4. Phase: sport-specific movement sequences (pulse 140 - 160)

I don't want to get mad!

The warm-up has to start slowly, otherwise the muscles will become very acidic because they are not yet set for high performance and an oxygen debt arises, which should only occur after a long period of activity during sport! Start slowly, alternately increase, do sport at a high level, let it end slowly - this is how successful, joyful and healthy sport should be practiced!

Important at the end: C O O L - D O W N,
the relaxing end through easy movement after intense exertion. Relaxation after tension, prevents muscle soreness, initiates recovery!