Physical education and health promotion
The existence of a person, where material and spiritual possession of the world are combined, is expressed in the culture of life. The culture of life can be defined as a way of conscious organization by a person of his life activity, which ensures its comprehensive and harmonious development in the interests of society. Physical culture, the means, methods and forms of which contribute to strengthening the health and working capacity of a person, preparation for active labor activity, occupy an important place. Physical culture is a set of material and spiritual values that are created and used for the physical improvement of people, it is part of the general culture of society.
Physical education of children and youth in Ukraine is an integral part of the system of public education, an important component of their humanitarian education, the formation of patriotic feelings in them, physical and moral health, and the improvement of physical and psychological readiness for active life and activity. Physical culture contributes to the development in a person, along with physical strength, health and good posture, such character traits as physical agility, toughness, a sense of honor in competition, play and work, speed, determination and caution, tolerance, sociability, courage, dynamism, honesty, willpower.
Nature as a source of physical development of a person and his toughness
Physical education of children and adolescents existed already in primitive society in the form of organized games and entertainment, the basis of which was labor activity. As the historian Procopius of Caesarea wrote, the Cossacks derived their ontogenesis from their ancestors (Ants, Scythians, Rus), who were "tall in stature and extremely strong." The Zaporozhian Cossacks carried on the traditions of their heroic ancestors and developed heroic strength and spirit in themselves. Back in the era of Kievan Rus, children from the age of seven were taught archery, spear and lasso skills, horseback riding, and from the age of 12 - real military tricks, that is, the art of combat. The traditions of physical culture and psychophysical hardening were passed down from generation to generation. In Sich and Cossack schools, various physical exercises were studied on a par with educational disciplines, the skills of wielding a saber, spear, shooting a rifle, swimming, steering a boat, and hiding from the enemy under water were formed. Elements of martial arts formed the basis of the Cossack dance hopak, which expresses the tension of spiritual and physical forces, the urge to live, offensiveness and the triumph of victory, which requires flexibility of all parts of the body and lightning-fast reaction.
The holistic system of Cossack physical education was based on hardening and preparing the body for difficult trials of fate. A person can develop and live normally only when his actions resonate with the laws established by the nature surrounding us. The Cossacks slept in the summer under the starry sky, with imagination and thought they tried to penetrate the secrets of the Cosmos. The imitation of the great forces of the Cosmos constantly accompanies our entire life. Porfiry Ivanov left advice called "Detka" for the development of a person in nature, shaping his consciousness. "Detka" contains twelve pieces of advice, the basis of which are contacts with nature, purity of thoughts and ideas, a healthy lifestyle and hardening.
Hardening procedures
Hardening procedures are the inclusion of a person in the healing effects of Nature. For hardening, air, sun, water are used. The main procedures: air and sun baths, rubbing, pouring, showering, bathing.
When conducting a cold hardening procedure, the skin's thermoreceptors are irritated, from which nerve fibers instantly send signals to the central nervous system. Corresponding commands arise aimed at heat production and heat dissipation. Heat production occurs as a result of blood outflow to the internal organs and causes a feeling of chills. At the same time, metabolic processes and heat production in the body are activated, which leads to vasodilation and redness of the skin. As a result of repeated repetition of the procedure, the body's resistance to the effects of low temperatures increases, and the body's protective reactions are trained.
A positive result of hardening is possible if the following conditions are observed:
Regular hardening throughout the year, taking into account climate and weather.
Application of several individually selected procedures.
The duration of the procedures and the strength of their impact vary depending on the state of health and individual characteristics.
If there are signs of the disease, hardening should be postponed until complete recovery.
Hardening has a thousand-year history. Even in the papyri of Ancient Egypt there were instructions that it was possible to improve your health with air or water procedures. In Sparta, young men walked barefoot for most of the year, without headgear, which formed endurance, resistance to trials. In Ancient Greece, hardening became widespread in connection with Hippocrates' calls for improvement.
Forms and types of health work using physical culture
The main organizational form of physical education is a lesson, which has a scientifically sound structure and is conducted by physical education specialists in accordance with the curriculum, providing children and youth with a basic amount of physical education knowledge, skills and abilities. In addition to lessons, extracurricular forms are widely used: classes in physical education clubs and sections, in groups of general physical training, therapeutic physical education, etc. Important forms of physical education of children and youth are classes in sports schools, clubs for interests, as well as independent physical exercises. In the life of every person, you can always find a place for physical exercises. Walking is the most accessible type of physical exercise. Physical load when walking is dosed by the speed of movement and the path traveled. You can start walking with 1-2 km and, adding 250-500 m per day, bring it to 10 km or more. During long-term walking, the skills of correct posture are consolidated, breathing should be free and rhythmic. Running is carried out at the end of the lesson, starting with 2 minutes. With systematic training, the duration of running increases by 1-2 minutes. Over the week, it can gradually be brought to 10 minutes. It is better to increase the running time than the speed. Bathing and swimming are among the most useful hardening procedures. Mechanical irritation of the nerve endings of the skin and muscles, which occurs during swimming, is a kind of massage. Swimming activates metabolism, develops muscles and the cardiovascular system. The duration of swimming in the first days is 2-5 minutes, gradually increasing the time spent in the water to 20-30 minutes. Swimming should be started from a distance of 10-50 m, gradually increasing to 100-500 m and more. Hypothermia and fatigue should be avoided. Cross-country skiing is the most popular form of winter recreation, associated with significant energy expenditure by the body. Movement speed is 4-10 km/h, pace is from 60 to 115 steps per minute. The duration of the first walks is no more than 1-2 hours with a gradual increase to 3-4 hours. Sports and motor games. Playing badminton, "ball in a circle", "golf" and others provide physical activity, positive emotions, which increases vitality, efficiency, switches attention. When performing various physical exercises, muscles work, metabolism improves, which creates favorable conditions for brain activity. In the absence of movement, blood circulation is slowed down, waste products are released from the brain, metabolism in the lungs is suppressed, which reduces resistance to bacteria and microorganisms. Therefore, the benefits of even 10-minute physical culture breaks, various types of motor exercises return a person to a normal state. Physical culture exercises are necessary for a person at different periods of life. In childhood and adolescence, when neuromuscular coordination is still being rebuilt, physical culture is necessary for the harmonious development of the personality. In a person whose body has already formed, the processes of ossification and sclerosis of the joints slowly occur.
There is a need for a kind of physical exercises taking into account age-related characteristics. For the elderly, physical education becomes a means of combating the changes that old age brings with it. Therefore, physical education should be mass in the fight for human health, its creative activity and longevity.