Methodical manual on the discipline "physical culture" for students by profession cook, confectioner methodical development in physical education on the topic. Methodical manual on the discipline "physical culture" for students by profession cook, pastry chef

confectioner", OK 8. Use the means of physical culture to maintain and promote health in the process of professional activity and maintain the required level physical fitness.

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Budgetary institution of vocational education

Khanty-Mansiysk autonomous region- Ugra

Nizhnevartovsk Polytechnic College

Chair physical education and life safety

TOOLKIT

FOR THE DISCIPLINE "PHYSICAL EDUCATION"

FOR PROFESSIONAL STUDENTS

COOK, CONFECTIONER

Nizhnevartovsk

2015

The methodological manual for the discipline "Physical Education" was developed taking into account the requirements of the Federal State Educational Standard of secondary vocational education by profession Cook, confectioner approved by order of December 09, 2016 No. 1569 "On approval of the federal
state educational standard of secondary
professional education by profession 43.01.09 Cook,
confectioner", OK 8. Use the means of physical culture to maintain and improve health in the process of professional activity and maintain the required level of physical fitness.

Compiled by: Head of the Department of Physical Education and Life Safety L.R. Samigullina

Considered at a meeting of the Department of Physical Education and Life Safety,

Head of the Department of Physical Education and Life Safety

L.R. Samigullina

Explanatory note 4 p.
Approximate set of exercises for production

Gymnastics for cooks and confectioners 6 p.

Physical education minutes and physical culture breaks 7 p.
List of used literature 9 p.

Explanatory note

Gymnastics at practical classes for professional training of cooks and confectioners

Gymnastics contributes to the prevention of diseases caused by specific working conditions in certain professions.

The work of cooks and confectioners in terms of energy costs is classified as group III. It is associated with work in a standing position, with the transfer of weights, with the work of the muscles of the arms and legs, with unfavorable microclimatic conditions (high temperature, high humidity and air pollution) and with work with dangerous mechanisms and apparatus.

In professions associated with heavy physical exertion, gymnastics eliminates the adverse effect that exertion has on the same muscle groups, involves previously inactive muscle groups or changes the nature of the activity of working muscles. Exercises for industrial gymnastics complexes, the time and methodology for their implementation are chosen taking into account the characteristics of labor, physical development and physical fitness of workers, changes in the functional state of the body during the working day, sanitary and hygienic working conditions.

There are many professions where the load on the neuropsychic sphere is very high and an increased strain of attention, vision, hearing is required, that is, there is fatigue of the nervous system. As a rule, such professions are associated with limited physical activity. Such professions include the profession of a cook and a pastry chef. With a long stay in a standing position and a small motor activity the intensity of metabolism and blood circulation decreases, blood stagnation appears in the pelvic organs, in the legs, muscles weaken, posture worsens. People whose profession is associated with low mobility are more likely to suffer from headaches, heart disease vascular system, metabolic disorders, etc. As a result, we are faced with such a concept as "occupational disease". There is a special set of exercises for working while standing.

To maintain efficiency and improve health, I use special industrial gymnastics, which should be carried out periodically during the implementation of practical work, lasting about 5 minutes. under the supervision of an attendant.

We carry out introductory gymnastics before the start of work, and we perform physical culture breaks, physical exercises during breaks and during the class.

Efficiency at the beginning of the day is somewhat reduced, and it takes some time for the body to fully engage in work and enter the usual optimal pace. Physical exercise introductory gymnastics provide an accelerated entry into labor activity, contribute to high and stable performance, preventing early onset of fatigue.

Introductory gymnastics is usually held 10 minutes before the start of practical work. Its duration is 5-7 minutes. For introductory gymnastics, I select a set of special physical exercises, taking into account the nature of production movements, the rhythm and characteristics of the work performed. Remember the callsigns “Get on the exercises!”.

I propose exemplary complex industrial gymnastics exercises for cooks and confectioners. I periodically replace physical exercises in complexes (about 1 time in 10-14 days) with new ones, similar in effect on the body.

If the work requires most of the workshop to be on your feet, I recommend individual physical culture pauses or physical exercises (2-3 minutes) during short breaks in work in order to reduce fatigue resulting from prolonged standing, forced uncomfortable working posture, strong attention strain, vision .

I set the time for physical culture breaks and physical minutes depending on the schedule of classes - the first half of the day or the second. In the first part of the practical lesson, a physical culture break should be done after about two hours of work, it can also be done in the second half of the lesson. Gymnastics classes are held directly at the workplace, preferably to the music. The room before the gymnastics is ventilated.

Gymnastics, physical culture pauses can significantly reduce fatigue. When working while standing, the muscles of the back and neck, which support the head and back in a vertical position, experience increased tension - and the blood flow in them during a static load, on the contrary, is reduced. At the same time, tense muscles squeeze nerve fibers coming out of spinal cord disrupting the conduction of nerve impulses. And as a result, after a while, the hands, neck, and back begin to numb or go numb. If you do not take any measures, then osteochondrosis and other diseases of the spine will not take long.

An exemplary set of industrial gymnastics exercises for cooks and confectioners

(starting position in all exercises, except for the fourth exercise - sitting on a bench or on a chair).

1. Sliding your heels on the floor, stretch your legs forward, right hand turn on

behind the head, left to the side - inhale, relax hands down - exhale, the same in the other direction. Repeat 6-8 times.

2. Legs are stretched forward, arms are in front of the chest, the torso is turned

to the right, arms spread apart, return to their original position, the same to the left side. Repeat 8-10 times, breathing is arbitrary.

3. Sliding on the floor with your heels, stretch your legs forward, raise your arms up and bend. Then they lean forward, touching the floor in front of them with their hands, straightening up, raise their hands up, connect their legs and return to their original position, repeat 6-8 times, breathing is arbitrary.

4. Standing facing the table, they take it with their hands, the left leg is taken back,

then they squat on their toes, straighten up, the same with the other leg, repeat 8-10 times voluntary breathing.

5. Legs stretch forward, hands on the belt. alternately pull and

raise the socks, slightly bending the legs at the knees, then deploy the legs to the right, with the toes touching the floor. The same on the other side. Repeat 10-12 times, breathing is arbitrary.

6. Sitting on a chair, arms are extended along the body, then, bending back,

raise your arms up, legs are also slightly raised, with socks touching the floor.

Leaning forward, make a clap with your hands under an outstretched leg, return to the starting position. The same with the other leg. Repeat 6-8 times, breathing is arbitrary.

7. Sitting on a chair, put your hands on your shoulders, stretch your left leg

forward, return to their original position and take their hands to the sides, then

relax them down, repeat 5-6 times voluntary breathing.

8. Sipping, arms raised above the head, hands clasped “in the lock” – inhale, hands lowered – exhale.

9. The leg is set aside on the toe, hands behind the head - inhale, lowering the hands

and putting a leg - exhale.

10. Arms extended forward, hands relaxed and down. Squatting, hands down - exhale, straightening hands back, rise on toes - inhale.

11. Jumping in place on toes, hands on the belt.

12. Hands to the sides, turns of the torso and head alternately to the right and left.

13. Raising your hands up, bend back - inhale, then lean forward, holding your hands on your belt - exhale.

14. Legs are shoulder-width apart, hands in front of the chest. Alternately taking the right, then the left hand to the side, inhale, lowering the hands - exhale.

Each exercise is repeated 6-12 times.

IMPORTANT!

It is very important in the process of work to observe correct posture. This is ensured by the selection of equipment of certain sizes and heights.
The cook should stand straight, not slouching.
Some operations can be performed by the cook and confectioner sitting on high stools.
A properly organized workplace helps to avoid unnecessary movements and
prevents premature fatigue.

Thus, the performance of a specialist largely depends on the degree of physical fitness.

Physical education and exercise breaks

Physical education minutes and physical culture pauses can significantly reduce fatigue.

Fatigue (the physiological state of the body resulting from excessive activity and manifested in a decrease in performance) can occur during any type of activity - both mental and physical work. Fatigue is characterized by a decrease in labor productivity, impaired attention, impaired muscle function: a decrease in strength, speed, accuracy, consistency and rhythm of movements.

The speed of fatigue depends on the specifics of labor: it is much faster

occurs when doing work, accompanied by a monotonous posture,

muscle tension, rhythmic movements are less tiring. An important role in the appearance of fatigue is also played by the attitude of a person to the work performed. For many people, during a period of emotional stress, a long

time there are no signs of fatigue and a feeling of fatigue.

Usually, when it is necessary to continue intensive work with the onset of fatigue, a person spends additional strength and energy - the indicators of individual body functions change (for example, during physical labor, breathing and heartbeat become more frequent, increased sweating, etc.). At the same time, work productivity decreases, and signs of fatigue increase.

A tired person works less accurately, making first small, and then serious mistakes.

Insufficient rest or excessive workload for a long time often leads to chronic fatigue, or overwork. Distinguish between mental and mental (spiritual) fatigue.

These professions are now united by inactivity, increased attention, which results in increased nervous and physical stress. An organism designed by nature for physical activity and unsuitable for a long static load, it starts to falter. Diseases such as osteochondrosis and curvature of the spine acquire the status of occupational diseases.

The greatest risk for sedentary work primarily affected cervical and thoracic spine - it is on them that the main burden falls. The muscles of the back and neck, which support the head and back in a vertical position, experience increased tension - and the blood flow in them during a static load, on the contrary, is reduced. Even worse, tense muscles compress the nerve fibers exiting the spinal cord, disrupting the conduction of nerve impulses. And as a result, after a while, hands, neck, and back begin to numb or go numb. If you do not take any measures, then osteochondrosis and other diseases of the spine will not take long. We offer you a set of exercises for the spine, which can be done right at the workplace, almost imperceptibly to others. The basic rule is that all exercises should be performed smoothly, in slow pace, without jerks and sudden movements.

It is advisable to perform the complex at least twice a day, repeating each exercise 10-20 times.

Approximate set of exercises

1. "Pendulum". Turn your head clockwise/counterclockwise while trying to keep the tip of your nose still. Repeat the same with the head lowered and held high.

2. Slowly turn your head to the left as far as possible. Having reached the limit, tilt your head back, feeling a stretch in the muscles of the neck on the opposite side. Return to starting position and repeat on the other side.

3. Lower your head down and try to “wipe” your chin on your chest. Tilt your head back and make a couple of rotational movements.

4. "Chinese idol". Place your elbows on the table and join your hands into a lock. Place your chin on your hands and tilt your head to the left. When you reach the limit, add two or three nods in the direction of head movement. Repeat on the other side.

5. Straighten your spine, like a soldier at attention, leave your hands on the table. Pull your shoulders back, bringing your shoulder blades together as much as possible, and linger in this position for about a second or more.

6. Lower your arms down and relax them. Raise your shoulders as high as you can, feeling tension in your trapezius muscles.

7. "String". Straighten your back, put your hands on the table. Arch your back to the left to the side, then to the right, while the crown of the head should remain motionless. The movements of the spine in this case resemble the movement of a vertical string.

In addition to performing the above set of exercises, do not forget about the proper organization of the workplace.

All of these factors contribute to the rational organization of the labor process and the fight against fatigue.

Bibliography:

1. A.V. Zherebtsov “Physical culture and labor”, Moscow.2011.

2. B.V. Petrovsky “Popular medical encyclopedia”, Moscow.2013.

3. Monica Thiel. "A set of exercises for the spine" Moscow. 2011.

All exercises are performed while standing. Before and at the end of classes, after 4-5 exercises - calm walking, for people who are more physically fit - accelerated walking or running for 1-3 minutes.

Exercise 1. I. p. - brushes are linked "into the castle." At the expense of "one" - stretch, arms up, hands turn outward - inhale. At the expense of "two" - and. p. - exhale. Repeat 6-8 times.

Exercise 2. I. p. - as in the previous exercise. At the expense of "one" - leg to the side on the toe, hands behind the head - inhale. At the expense of "two" - and. p. - exhale. The same with the other leg. Repeat 6-8 times.

Exercise 3. I. p. - hands forward. At the expense of "one" - squat, hands on the belt - exhale. At the expense of "two" - and. p. - inhale. Repeat 6-8 times.

Exercise 4. I. p. - hands on the belt. Jumping in place. Repeat 10-12 times.

Exercise 5. I. p. - arms to the sides. For each count, perform turns to the right and left. Repeat 8-12 times.

Exercise 6. I. p. - the same as in the previous exercise. At the expense of "one" - hands up, bend back - inhale. At the expense of "two" - a round half-tilt forward, hands on the belt - exhale. Repeat 6-8 times.

Exercise 7. I. p. - legs apart, hands in front of the chest. For each count, alternately take the right, then the left hand to the side. Breathing is arbitrary. Repeat 10-12 times.

It is advisable to periodically diversify physical exercises in complexes (about once every 10–14 days), replacing them with new ones that are similar in effect on the body. Gymnastics classes are held, if conditions permit, directly at the workplace, preferably to music.

Physical educationminute- the most individualized form of a short-term physical culture pause. The complex consists of 2-3 exercises, the implementation of which takes no more than 2 minutes. There are physical education minutes of general and local effects. The latter are aimed at providing rest for those analyzers or muscle groups in which fatigue is felt. The complex of physical exercises may include self-massage techniques. A variant of physical education of local influence in case of eye fatigue is shown in fig. 17.

Performing eyeball rotations horizontally (Fig. 17, A), vertical (Fig. 17, b) and diagonal (Fig. 17, V, G) trajectories (directions). Each exercise is performed for 15-20 seconds.

Rice. 17. Physical education for tired eyes

Performing a finger massage of acupuncture points (techniques of traditional Chinese massage "jinglo"): pressing on a point at the bridge of the nose (Fig. 18, A); pressure on the points in the temple area (Fig. 18, b); pressure on the points under the eyes (Fig. 18, V); pressure on the points behind the ears (Fig. 18, G). Duration - from 3 to 5 s for each point. Then sit with your eyes closed.

Since fatigue during different periods of work is localized in different parts of the body, it is recommended to carry out 3-5 physical exercises during the shift.

micropause- the shortest form of active rest, which lasts for 20-30 seconds. Its goal is to relieve fatigue through a decrease or increase in the excitability of the central nervous system, normalization of cerebral or peripheral circulation, and a decrease in fatigue of individual analyzer systems. In micropauses, dynamic exercises are used (running in place, squats, flexion and extension of the arms at an emphasis, etc.), and more often of a posetonic nature, which consist of five cycles of vigorous contraction and tension of the antagonist muscles - the flexor and extensor muscles of the limbs and torso , head and eye movements, breathing exercises, self-massage techniques, washing, walking around the room, etc.

Rice. 18. Acupuncture points

With prolonged intense mental work, it is recommended to use postural exercises every 30–60 minutes, and dynamic exercises every 2 hours, for example, running in place with deep rhythmic breathing.

The time for holding micropauses and physical training minutes is determined by the worker himself according to (subjective sensations). During the working day, they can be used repeatedly, individually as needed, along with the use of other standard forms of industrial gymnastics.

The complex use of PFC during working hours can significantly reduce physical and mental fatigue and maintain working capacity for a long time.

Morphemics- a branch of the science of language, in which it is studied what significant parts a word consists of.

word formation- a branch of the science of language in which it is studied from what and with what help words are formed.

Word structure
- What are the parts of a word?
- What are the parts of a word for?
- How are words sorted?
Word formation
- From what and with what help are words formed?
- List the ways of forming independent parts of speech.
- How are compound words formed?
- What is derivational parsing?

485. Analyze and classify the words according to the way they are formed.

Boletus, haymaker, listener, subtitle, fishing, safe, fruitless, harrow, on duty (according to class), in spring, run in, university, chair-bed, head teacher, deliberately.

Prefixal:
Suffixal:
Prefixed-suffixal:
Addition:
Transition from one part of speech to another:

486. Sort the words according to how they are formed. Write down the words from which they are formed. What words did you not use? Why?

Physical education, sponsored, non-nuclear, booster, high school student, lunar, cycling, KVN, stove-maker, non-affiliation, land, program, airplane.

487. Write off. Explain the spelling of the underlined letters in the words of the poem. In what cases did you need knowledge of the composition of the word to explain the spelling of two letters?

In the middle ss which lane
Cornflower blue ss veta
Float on sho ss e.

(A. Nedogonov)

488. Analyze the words. Define the composition of words and indicate the way they are formed.

Sample. Heater; heater ← heating[t].

Fishing, diesel locomotive, pave, crevasse, flare up, wither, frostproof, legendary, mocker, conversationalist, endless, tenant, dent, dark, misfortune, track and field, discoverer, bad taste, enthusiastic, beautiful, top dressing, dress up, super speed, win, backstory, railway station, messenger, inhuman, nonsense, fish farm, rake, complex, pilot, quick-frozen, climb, lyceum student, land.

489. Describe the text in connection with language means that clearly reflect the style of this text. Write off with missing commas.

VICTORY DAY

May 9 will always be a holy day for our Motherland, and people will always think ... but they will return to May 1945. In those spring days, the great path marked by many sacrifices was completed. And our human duty is to congratulate each other on a holiday .. always remember those who are not with us, who fell in the war.

Celebrating .. nuya Victory, we will always .. m .. remember what qualities of our people helped to defeat the enemy. Patience. Courage. Greatest durability. Love for the Fatherland. May these qualities, proven by the fire of war, always accompany us. And always victory will be ..t for us.

(Marshal G. Zhukov)

"IN healthy body- a healthy mind ”- a well-known proverb that is especially relevant in modern society.

What is physical education

Physical education is the education of body culture through physical activity and gymnastics. It develops not only the body, but also nervous system person. Loads on the body contribute to the normalization of the activity of the mental system. This is especially important for children, because every day they absorb huge flows of information. Sports help the brain relieve tension and restore clarity to the head.

Physical education can be therapeutic and adaptive. helps to restore the human body some of the functions that were damaged during an injury or a serious psychological shock. Adaptive physical education is applicable for people who have developmental disabilities.

Sports in children's lives

Sport occupies a special place in the lives of children and adolescents. It is necessary not only for the harmonious development of the body, but also for creating a sense of discipline. Sports bring up in children such qualities as willpower, perseverance, restraint. These character traits, learned from childhood, will accompany a person throughout his subsequent life.

It has long been proven that people involved in sports activities are much more likely to succeed. This fact is due to three reasons:

1. Health.

Sport improves and strengthens health. People have more strength and energy that are necessary to work in any field.

2. Volitional qualities.

As already mentioned, sport educates a person. It makes him stubborn and attentive.

3. Psychological relaxation.

Physical education is a great way Usually people tend to accumulate negative emotions in themselves, while the sports society always knows where to throw out the accumulated emotional burden. It saves mental health, increases stress resistance and productivity of conflict resolution.

Sport accompanies us at all stages of maturation. In secondary schools, physical education is a compulsory subject. Leads a lesson former athlete or the teacher suggests standards sports achievements that the child must achieve at each stage of his development. In order for him to successfully complete the year, it is necessary to pass the standards qualitatively. Naturally, they are designed only for healthy children. Also, thanks to the standards, you can find out and control the level of development of the child. Children's physical education is designed to develop body culture during training.

If the student has deviations in health, then he may be partially or completely suspended from classes. The venue for physical activities depends on the capabilities of a particular school. In addition to gymnastics, the standard physical education program includes: running, swimming, skiing, long and high jumps, football, basketball, volleyball, acrobatics, aerobics, and active games.

Physical education classes are held in specially equipped classrooms or on sports grounds (during the warm season).

It implies small loads, the purpose of which is not to achieve certain results in sports. Most often, children are engaged in exercise therapy - therapeutic physical culture. Physical education is aimed at maintaining the body in a healthy state, while the load is minimal. They help the child to stretch the muscles, to feel the dynamics of the exercises, but not to spend all the strength of the body.

Exercise therapy is very common among children who have developmental or health problems. For this reason, they cannot play sports together with the main group. Much attention is paid to exercise therapy correct breathing which helps to maintain control over the body. Another goal of exercise therapy is the prevention of diseases and their exacerbations. Exercise therapy is very useful not only for schoolchildren, but also for young children.

The effect of physical activity on the body

It is very difficult to overestimate the impact of physical activity on the human body. The usefulness of physical education for a growing body is invaluable. A young body needs more than just stimulating tissues that are forming very quickly. Physical education is necessary for the child to grow up as a psychologically balanced and whole person.

Physical activity has a complex effect on the entire body. Let us consider in more detail how the human body reacts to moderate loads:

metabolic processes of tissues, tendons and muscles are activated, which is an excellent prevention of rheumatism, arthrosis, arthritis and other degenerative changes motor function organism;
improves cardiovascular and respiratory systems, providing oxygen and nutrients to the entire body;
physical exercises activate the production of hormones, which leads to the stabilization of metabolic processes;
neuroregulatory function of the brain is stimulated.

Summing up, we can say that physical education and sports should be an integral part of the life of any adult and growing person. Go in for sports yourself and instill it in your children. Physical education is the "perpetual motion machine" of life, which makes active, cheerful and full of energy for new achievements.

Identify four ways to form these words. Write them down and the word from which they are formed. Physical education, sponsored, non-nuclear, booster, high school student, lunar, cycling, KVN, stove-maker, non-alignment, land, program, starship.

Answers:

Physical training- Physical Culture.(addition). patronized-chef. (additional-suffixal). non-nuclear-nuclear. (attached). booster-rocket and carrier. (addition). gymnasium-gymnasium - (suffixal). lunar-moon. (adjective suffix). cycling-bicycle racing. (addition). KVN club of cheerful and resourceful. (Addition). non-attachment-attachment (prefix). land-land. (adjective suffix). program-program. (prefixed). starship - fly to the stars. (addition).