“The influence of physical exercise on the human body” (grade 6). Abstract the effect of physical exercise on human health

The effect of physical exercise on the human body

Introduction

1. The role and functions of the skin, diaphragm, digestive system and endocrine glands. Method of exposure to physical exercises

Conclusion

Bibliography

Introduction

Physical health is the natural state of the body, due to the normal functioning of all its organs and systems. If all organs and systems work well, then the entire human body (a self-regulating system) functions and develops correctly. Regular physical education and performing the optimal set of exercises will bring you pleasure and keep you healthy.

The formation of man at all stages of his evolutionary development took place in close connection with active physical activity. The human body develops in constant motion. Nature itself ordered that a person needs to develop his physical abilities. The child has not yet been born, and his future physical and mental development is already interconnected with physical activity. The need for movement, physical activity is a characteristic feature of a growing organism. Unfortunately, an adult feels much less need for movement than a child. But movement is necessary, like food and sleep. The lack of food and sleep is captured by the body, causing a whole range of painful sensations. Motor failure goes completely unnoticed, and is often accompanied by even a sense of comfort. With a lack of physical activity, the body's resistance to colds and the action of pathogens decreases. Persons who lead a sedentary lifestyle, do not engage in physical culture, more often suffer from respiratory and circulatory diseases. The influence of physical exercise on the human body is extremely great. All physical exercises are classified into three types: aerobic cyclic physical exercises that contribute to the development of general endurance; cyclic physical exercises of mixed aerobic-anaerobic orientation, developing general and speed endurance; acyclic physical exercises that increase strength endurance. Not so long ago, experts determined how much time you need to spend on physical exercises and physical education in order to achieve a protective effect. These requirements have been developed as a result of many years of research work. It turns out that you don’t need much time for physical exercise.

1. The role and functions of the skin, diaphragm, digestive system and endocrine glands. method of exposure to physical exercises

Skin is the largest organ of the human body. Its area is 1.5-2 sq.m. Skin care requires no less, and perhaps even more, attention than taking care of other parts of the body. Providing proper care is largely the key to the normal functioning of the body as a whole. For skin care, the cosmetics market offers the widest selection of therapeutic and prophylactic cosmetics, both domestic and foreign. To correctly choose the skin care products you need, you need to know the structure and functions of the skin.

Among the main functions of the skin, the following should be noted:

Protective - The skin protects the underlying tissues from physical, chemical, and biological influences. Thermoregulatory - Subcutaneous fatty tissue and sweat glands provide regulation of body temperature.

Excretory - Sebaceous and sweat glands ensure the removal of waste products to the surface of the skin

Respiratory and gas exchange - The skin is permeable to gases and volatile liquids. Receptor - The skin contains sensitive nerve endings, through which we feel cold, pain, pressure, etc.

The main task of the skin is protection. How this function is performed determines the execution of all others. Based on this, the goal of skin care can be defined as the creation of external and internal conditions that allow the skin to best perform all its functions, and, above all, protective. The choice of approaches to caring for this most important organ of the human body is determined by the structural features of the skin.

The skin consists of 3 main layers: the epidermis, the underlying dermis or skin itself, and the hypodermis - subcutaneous fatty tissue, consisting of fatty lobules with layers of connective tissue.

Aperture (from the Greek διάφραγμα - partition) is a device of a camera lens that allows you to adjust the relative aperture, that is, change the lens aperture - the ratio of the brightness of the optical image of the photographed object to the brightness of the object itself, as well as set the required depth of field.

The diaphragm limits the chest cavity from below. It consists of a tendinous center and muscle fibers extending from this center in all directions and attaching to the lower opening of the chest. Normally, the diaphragm has the shape of a dome, protruding into the chest cavity. During exhalation, it adheres to the inner wall of the chest along approximately three ribs.

During inhalation, the diaphragm flattens as a result of contraction of its muscle fibers. At the same time, it moves away from the inner surface of the chest, and the costophrenic sinuses open. The areas of the lungs located in the area of these sinuses are especially well ventilated.

Substances necessary for the normal functioning of the human body enter it along with food. At the same time, only mineral salts, water and vitamins are absorbed by humans in the form in which they are found in food. Proteins, fats and carbohydrates enter the body in the form of complex organic compounds, and their absorption is a complex physicochemical process, during which food components must lose their species specificity so that the immune system does not perceive them as foreign substances. It is for these purposes that the digestive system serves.

The digestive system is a set of digestive organs and associated digestive glands, individual elements of the circulatory and nervous systems involved in the process of mechanical and chemical processing of food, as well as in the absorption of nutrients and the excretion of metabolic products from the body. In other words, the digestive system is all the organs, from the mouth to the anus, that take part in the digestion process. The part of the digestive system that includes the stomach and intestines is called the gastrointestinal tract. Organs such as the teeth, tongue, salivary glands, pancreas, liver, gallbladder, and appendix are accessory organs.

The endocrine glands, as already mentioned above, are phylogenetically one of the very first elements of the unification of the entire organism into a closed integral system. They are analyzers of chemical energy acting on the body from the outside, and from this side they can be placed in parallel with the external sense organs; in the same way as the eye and ear analyze, mainly, physical stimuli of the environment for further use by the body, in accordance with the mechanisms it has, so the endocrine glands analyze chemical stimuli: they are, so to speak, an organ of internal chemical sense.

But the endocrine glands are not only analyzers, but also transformers and regulators of chemical metabolism; they not only respond to external irritation, but also raw material entering the body from the outside is processed under their control, turning the body into one biochemical unity. All substances to be absorbed through the intestines are subject to a controlled analysis of the internal secretion organs; the biochemical work of individual organs is inhibited or accelerated by internal secretion hormones.

The entire development of the body is closely connected with the activity of the endocrine system, which itself undergoes a number of specific transformations during the course of this development. The first childhood is characterized by the predominant influence of the thymus gland and pineal gland; by the age of 6, these glands undergo involution and the main place is occupied by the pituitary gland, the thyroid gland and partly the gonads; with the beginning of the third decade, the role of the pituitary gland and thyroid gland recedes into the background and the predominant role passes to the gonads; by the age of 50, and here involution begins.

In its regulatory activity, the endocrine system is in the closest connection with the autonomic nervous system and stem nerve centers. By regulating the intensity and characteristics of assimilation and dissimilation of substances necessary to maintain life, the endocrine system thereby influences the tone of the nervous system, primarily the characteristics of emotional and affective life.

Each person has his own genotypic structural features of the endocrine glands, his own characteristics of the balance of the endocrine system, and these features constitute one of the most important aspects that determine the type of deep personality. Laniel-Lavastine even proposed to distinguish types of temperaments in accordance with endocrine characteristics: hyperpituitary, hyperthyroid, etc. temperaments. Fisher says that “the psychopathic predisposition takes a certain direction depending on the intrasecretory characteristics.”

In other words, physical activity helps you feel better and get more out of life.

Some people consider physical activity to be "work" because they associate this concept with strenuous physical exercise, such as long-distance running or "hard" gymnastics exercises. But movements should and can bring joy. Some people like to combine physical activity with everyday activities, such as playing outside with their children or grandchildren, walking to work, or gardening. Others prefer more constructive physical activities such as swimming, dancing or playing team sports. The main thing is to try to lead an active life constantly and engage in the type of physical activity that brings you joy.
2. Dexterity (coordination abilities) and methods of its education

Dexterity - (definition given by N.A. Bershtein) - the ability to motorly get out of any position, that is, the ability to cope with any motor task that arises

Correct (that is, adequate and accurate),

Quickly (that is, quickly and quickly),

Rational (that is, expedient and economical) and

Resourceful (that is, resourceful and proactive).

Agility is the ability to quickly coordinate movements according to changing game situations. This is the most general definition, since agility is a complex quality that combines the manifestation of speed, coordination, a sense of balance, plasticity, flexibility, as well as mastery of playing techniques. If we try to give a narrower, more specific definition, we can say that agility is the ability to quickly and accurately perform complex coordinated movements. There are jumping agility, acrobatic agility, speed agility, etc. Agility should be developed from the age of 6-8 and work on this quality constantly, introducing new, more complex exercises into the training process. Centers and all tall players who are not naturally endowed with ease of movement, speed and coordination need to master these techniques and constantly improve them. Although the game itself greatly contributes to the development of coordination and dexterity, it is nevertheless difficult to do without special exercises.

There is a rule for cultivating balance, which is that good balance does not belong to those who never lose it, but to those who quickly restore it. In motocross, the one who goes at a low speed usually does not lose balance. Based on this rule, the education of special agility should follow the path of expanding the athlete’s ability to restore the balance of the “racer-motorcycle” system from increasingly critical situations. They occur when passing an unfamiliar route and in poor visibility conditions (closed turns, descents, as well as dust and snow). Maximum use of ground reactions - driving on a turn at the limit of adhesion with the ground, braking with "near-skid" force - also at times causes imbalance and critical positions, and therefore is an effective method for developing special dexterity.

3. Complex use of means of restoring performance after physical activity

There is a large arsenal of medical and biological tools that help solve the problem of accelerating recovery processes. These include the effects of physical and hydrotherapeutic procedures, various types of massage, taking vitamins and other pharmacological drugs, the use of medicinal ointments, gels, sports creams and rubs, compresses and much more. There are many recommendations for the use of these means of restoring performance in the training process. Physical influences, changing the reactivity of the body and increasing its resistance to stressful environmental factors, are means of hardening. The most active and physiological means available are ultraviolet radiation, air ionization, cold and thermal procedures. Their effect is through the skin. Physical irritation of skin receptors has a reflex effect on the activity of the muscular system, internal organs and the central nervous system.

The use of available restorative means should be comprehensive, systemic in nature, associated with the physiological orientation of the work and training methodology, based on an understanding of the unity of training and recovery. When selecting recovery agents, a rational combination of general and local agents is very important. General agents have a wide range of nonspecific restorative effects on the body. Adaptation to them develops more slowly than to local means.

Local remedies are mainly aimed at eliminating fatigue of certain muscle groups by improving their blood supply and enhancing cellular metabolism or at individual links of the body's functional systems. In a complex of restorative measures, local remedies are always applied after the general effects.

To prevent addiction to the applied reducing agents, it is necessary to constantly combine them. In each specific case, the options for using the means of accelerating recovery processes depend on the nature of the previous and expected load. In this regard, there are two main tactical methods for using health recovery complexes:

1. Elimination of fatigue of muscle groups and functional systems after the performed load.

2. Acceleration of the recovery of only those muscle groups and links of functional systems, which will be subjected to increased loads in the next session.

Therefore, the planning of restoration measures should be carried out taking into account the direction of their impact. The use of a complex of restorative means allows you to increase the volume of loads in subsequent classes by 15-30% while improving the quality of work. Below, in table 67, are the most common and simple sets of recovery procedures recommended after physical exertion of various directions.

Conclusion

Physical exercise generally have a positive effect on your health, physical condition and figure.

Physical exercise stretching are very important for the development and maintenance of the quality of flexibility at the proper level. An ordinary person needs flexibility of ligaments and joints no less than an athlete or a ballet dancer. We are all born flexible. However, as the years go by, this natural flexibility is steadily lost, and we ourselves stimulate this process by leading a sedentary lifestyle. The more time we sit, the faster our muscles and joints lose their former range of motion, making us both feel and look older than we are. You should include a large amount exercises for stretching into daily training mode, especially for the “hitch” that accompanies each exercise. Imagine that stretching is a unique form of breathing for muscles and connective tissues.

Physical exercise should not be an unpleasant procedure that you constantly want to put off until tomorrow or the day after tomorrow. They should become an integral, accessible and enjoyable part of your life. The best time to practice is the one that suits you. The more convenient your sports schedule is, the more likely you are to avoid skipping it. It’s a very good idea to do exercises every day at the same time, then they will become a habit, a daily need that gives you joy, satisfaction and raises your vitality.

Bibliography

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Lubysheva L.I. The concept of the formation of human physical culture.- M.: State Center for Physical Culture, 1992.- 120 p.

Lyakh V.I. et al. Possible directions of work. The concept of restructuring physical education in a secondary school// Phys. cult. at school, 1991, No. 6, p. 3-8.

Matveev A.P. Essays on the theory and methods of education of schoolchildren in the field of physical education/ Physical culture: upbringing, education, training, 1997. -120 p.

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Rostigaeva Anastasia Nikolaevna

3rd year student, Department of Physical Education, SSEU, Russian Federation, Samara

Savelyeva Olga Viktorovna

scientific supervisor, associate professor of SSEU, Russian Federation, Samara

One cannot but agree that today the problem of the necessity and correctness of physical education is very acute. We are not talking about professional athletes, of course. Ordinary people, who are mostly engaged in mental or non-physical work, are faced with the problems of obesity and deterioration in the performance of various organs and body systems. It is necessary to keep your body in good shape and allocate at least a few minutes of your day for physical exercise. On the other hand, sports facilities such as gyms, “fitness”, and regular and water aerobics classes are becoming increasingly developed. But people who do this under the influence of fashion or the society around them often do not realize how the stress affects them. I would like to consider further how exactly sport affects the development of the human body and, in particular, its organ systems.

In modern society, with the advent of computers, televisions, and smartphones, there is a reduction in people’s physical activity. Mental work is gradually replacing physical work and, as research shows, reduces the body's performance. This can lead to a decrease in a person’s functional capabilities, as well as various kinds of diseases. In addition, immunity decreases, which entails greater susceptibility to infectious diseases.

Today, the number of people with various diseases is growing, so a decrease in physical activity is an important problem.

But this does not mean at all that physical labor is a purely positive phenomenon; it also has corresponding disadvantages. During mental and physical work, it is necessary to engage in health-improving physical education and strengthen the body, that is, maintain balance and be able to find the “golden mean”.

Physical education should accompany a person throughout his life, from childhood to old age. Moreover, when choosing the degree of load on the body, it is necessary to use an individual approach, because abuse of physical activity can cause considerable harm.

Metabolism and energy in the human body is characterized by complex biochemical reactions. Nutrients such as proteins, fats and carbohydrates that enter the internal environment of the body when eating are broken down. Then they are carried by the blood to the cells and absorbed by them. Oxygen also takes part in the process described above. Those substances that are formed as a result of metabolic reactions are further excreted from the body through the skin, sweat glands, lungs and kidneys. Metabolism is the most important source of energy for all vital processes and functioning of the body. When complex organic substances are broken down, the energy contained in them is converted into bioelectric energy, thermal and mechanical energy. Physical culture or sport increases metabolic activity, develops and maintains at a high level the mechanisms that promote metabolism and energy in the body.

“Physical work also helps to dilate blood vessels, normalize the tone of their walls, improve nutrition in them and increase metabolism.” When the muscles work, the walls of the blood vessels are massaged. They pass through the muscles of the brain and internal organs and are massaged due to increased heart rate and accelerated blood flow. All this contributes to maintaining the elasticity of the walls of blood vessels and the normal functioning of the cardiovascular system. Intense mental work, a sedentary lifestyle, and especially with high nervous tension, bad habits can lead to deterioration of the nutrition of the artery walls, loss of their elasticity, and, as a result, to increased blood pressure and hypertension. Loss of elasticity of blood vessels, which means increased fragility and the accompanying increase in blood pressure, can lead to rupture of blood vessels. If this rupture occurs in vital organs, then a serious illness or even death occurs. That is why, to maintain health and active life, it is necessary to “help” blood circulation through physical exercise. If you have problems with blood vessels and, in fact, blood circulation, then you need sports such as running, swimming, skiing, skating and cycling.

A person who engages in physical activity for a long time becomes more resilient and can perform increasingly intense movements and perform heavy muscular work over a certain period. This is primarily a consequence of the fact that the circulatory, respiratory and excretory organs work better. There is also an increase in the ability of these organs to enhance their work and adapt it to the conditions created in the body during heavy physical activity.

Breathing during physical activity due to increased oxygen consumption becomes more frequent and deep. The amount of air that passes through the lungs per minute increases from eight liters to one hundred and forty liters when running and other similar sports. And the more air passes through the lungs, the more oxygen the human body receives.

When stationary, a person receives about 0.2 liters of oxygen per minute. The highest value of absorbed oxygen, the “oxygen ceiling”, in people who do not engage in sports and exercise is not so significant and is equal to approximately three liters, and in people who subject their body to physical and muscular work, the body can absorb about five liters of oxygen per minute. Therefore, for “sports” people during physical work, the difference between the necessary oxygen and, in fact, its consumption is much less than for an ordinary person. They also have better developed other possibilities of respiration and blood circulation. This can be proven by measuring the pulse of two people who ran the same distance, with the difference only in the degree of mastery of physical education.

The strength and size of muscles, as well as their relief, completely depend on physical activity and training. In the process of playing sports, the blood supply to the muscles increases, the regulation of their activity improves, and muscle fibers grow, which helps to increase the shape and mass of the muscles.

The ability to perform physical activity and sports, and in particular endurance, is an indicator of the training of the muscular system. Increased motor and sports activity of adolescent children leads to changes in the skeletal system and more accelerated growth of their body. When engaging in physical education, the child’s bones become stronger, and they also become more resistant to stress and injury. A significant number of children have problems with posture. Physical exercises and sports training, organized taking into account the characteristics of children, including age and gender, help eliminate this problem. Skeletal muscles influence the functioning of metabolic processes and internal organs. Thus, versatile muscle activity increases the body’s performance and organizes healthy human life. At the same time, there is a decrease in the body’s energy expenditure on any physical work.

On the contrary, “weakness of the back muscles causes a change in posture, a curvature of the spine is formed and a stoop develops.” Possible loss of coordination of movements. Our time, as mentioned above, is characterized by ample opportunities to increase the level of human physical development. There are many wellness programs, physical education classes, and everyone can exercise in gyms, under the watchful guidance of instructors.

There is no age limit for physical education.

Exercises are the most effective means for improving the human motor system. Any motor skill or skill is built on their basis.

It is under the influence of physical exercise that the completeness and stability of all forms of human motor activity is formed.

Absolutely any person - an adult, a child, a teenager or an elderly person - can benefit from doing gymnastics and swimming. For example, correct posture requires a horizontal body position and uniform exercise of numerous muscle groups.

Vigorous exercise and diet can help you fight crippling obesity, which is becoming a very big and painful problem in the modern world.

But those who definitely want to bring a drop of sports into their life must use physical exercises, according to the instructions and under the supervision of specialists.

Thus, as we see, physical culture is necessary for every person without exception. It is the most important assistant for a happy, healthy, even more "beautiful" and vibrant life.

Bibliography:

Vasilyeva O.S., Pravdina L.R., Litvinenko S.N. A book about new physical education (health-improving possibilities of physical education). Collective monograph. Rostov-n/D.: Publishing house "Valeology Centers of Russian Universities", 2001. - 141 p.
The influence of physical exercise on the body // SCIENCE is LIFE! Collection of scientific and educational articles. 2012. - http://nauka.relis.ru/ - [Electronic resource] - Access mode - URL: http://nauka.relis.ru/37/9803/37803100.htm (access date 11/21/2014).
Morgunov Yu.A., Fedorov A.V., Petrov S.A. The influence of regular classes in health-improving forms of physical culture on a person’s physical and mental health // M.: “MAMI” 2009.

The effect of physical exercise on the human body.

The process of formation of the modern human body occurred under the influence of physical activity. It was the need to move a lot and do physical work that shaped the human body as we have it now.

For several millennia, people survived only thanks to hard physical work, and all this time the body developed and adapted precisely to such conditions of existence. All organs and systems have been formed in order to ensure the performance of physical work. However, with the advent of machines and mechanisms, human physical activity decreased tenfold.

Why do modern people need physical activity?

If a person does not receive enough load, degenerative changes begin in organs and systems - the body becomes decrepit. It is known, for example, that cosmonauts who were in weightlessness for a long time, after returning to earth, could not only walk, but also stand. This is explained by the fact that without sufficient irritation (physical activity) for a long time, the neuromuscular system, which ensures the vertical position of the body and motor activity, has lost its functions.

The same thing happens with other organs and systems - lack of sufficientleads to disruptions in the functioning of the body, and this manifests itself in the form of various kinds of diseases. Physical inactivity primarily affects the functioning of the cardiovascular and respiratory systems, which leads to metabolic disorders in the body. And already metabolic disorders become the cause of many diseases. In addition, it decreases , which means the risk of getting colds and infectious diseases increases, frequent illnesses reduce the already low physical activity - and the spiral unwinds with increasing force.

What happens in the body under the influence of physical activity?

Physical activity stimulates the activity of all body systems.

First of all, they affect the musculoskeletal system. Under the influence of physical activity, metabolic processes in muscles, ligaments and tendons are activated, which ensures the prevention of rheumatism, arthrosis, arthritis and other degenerative changes in all parts, providing motor function.

- Strengthening and light, physical activity improves the activity of the cardiovascular and respiratory systems, thus ensuring the timely delivery of oxygen and nutrients to all organs and tissues.

- Under the influence of physical exercises, the production of hormones increases, which carry out a complex regulatory function. occurring both in the body as a whole, and in the activity of individual internal organs.

- In addition, the flow of impulses from working muscles to different parts of the brain stimulate neuroregulatory function.

Now, let's look at what effect physical activity of various directions has on the body.

The influence of physical activity of various types on the body

Aerobic exercise (they are also called cardio loads) - have a predominant effect on the cardiovascular and respiratory systems.Aerobic exercises are exercises that are performed continuously for a sufficiently long time. In order to achieve the necessary physiological changes in the body, the duration of aerobic exercise should be at least 30 minutes. Such loads include - , skis, , , rowing, and other cyclic exercises.

Under the influence of aerobic loads, the body's ability to absorb oxygen increases, the lumen of the capillary bed increases, and the walls of blood vessels become stronger and more elastic. All these changes lead to the fact that the work of the heart becomes more economical, and the risk of cardiovascular diseases decreases. And yet, prolonged exercise burns a large number of calories, thereby preventing weight gain and the formation of body fat.

In addition, nothing relieves stress better than moderate aerobic exercise, and regular exercise in the fresh air, at any time of the year, develops lasting immunity to colds.

Power loads perfectly strengthen all parts of the musculoskeletal system. Thanks to power loads, we strengthen the muscle corset, which forms correct posture, thereby creating comfortable conditions for the functioning of internal organs. By strengthening the muscles of the upper shoulder girdle and legs, we maintain efficiency and motor function, thus extending the duration of a full active life and slowing down the aging process of the body.

Stretching and flexibility exercises help maintain the elasticity of muscles and ligaments, and ensure the prevention of injuries to the musculoskeletal system. In addition, muscle stretching exercises are an excellent way to restore them after any type of physical activity. By stretching the muscles, we send a powerful stream of impulses to the part of the brain responsible for this group of muscles, and cause a response aimed at restoring their performance.

The same principle works in the case of stretching and twisting of the spine. And since nerve receptors extend from the spine to almost all internal organs, exercises for stretching and twisting the spine help normalize the functioning of the entire body.

Based on all of the above, it becomes obvious that physical activity can be considered as a universal medicine that does not fight the symptoms of diseases, but eliminates the causes of their occurrence.

Human health depends on a large number of factors. With the correct regime of work and rest, sleep and wakefulness, with a balanced diet and sufficient physical activity, a person is able to maintain good health and high performance for many years.

Physical exercises have a comprehensive effect on the human body. They affect all cells and tissues.

Systematic physical exercise develops a person’s endurance, strength, mobility, and improves the control of movements exercised by the nervous system. Thanks to this, the human body better adapts to complex and heavy loads, and carries out movements more economically and easily.

Thanks to physical exercise, bones, tendons and ligaments become stronger, the musculoskeletal system is strengthened and posture improves.

Systematic physical exercise significantly affects the external shape of the human body. The acquired slimness, as well as mobility in the spine and joints, persist into old age.

A sedentary lifestyle, on the contrary, negatively affects the human body and ages it prematurely. He becomes flabby, his stomach sags, a stoop appears, his posture sharply worsens, his muscles become flabby, his chest becomes sunken, and the functioning of his internal organs deteriorates.

The heart, under the influence of physical exercises prescribed in accordance with the physical fitness and age of a person, not only does not weaken, but also grows stronger and becomes more resilient.

If the heart of an untrained person at rest throws 50-60 grams of blood into the aorta with each contraction, then the heart of a trained person is able to push 1.5-2 times more blood into the aorta with each contraction, that is, 80-100 grams or more. The heart of a trained person works more economically and during great physical stress it is able to significantly increase its contractions, up to 240-280 beats per minute. An untrained heart is not able to withstand such a great strain. When an athlete's heart contracts, it pushes significantly more blood than the flabby heart of a person who is not involved in physical education.

When performing physical exercises, oxygen consumption increases, the heart and lungs work more energetically. Rhythmic and deep breathing movements help proper blood circulation. Under the influence of physical exercise, the vital capacity of the lungs increases, and the costal cartilages become more elastic.

If a person in a calm state exhales 6-8 liters of air per minute, then during physical work, swimming or running this amount increases to 120-140 liters or more.

The average vital capacity of the lungs in men with average physical development is 3000-3500 cubic centimeters, in women - 2500-2800 cubic centimeters. In athletes, the average vital capacity of the lungs reaches 4500-6000 cubic centimeters or more.

Systematic exercise helps strengthen the muscular system, increase and develop its volume. Under the influence of physical exercise, the blood supply to the muscles increases, the lumen of the smallest vessels (capillaries) penetrating the muscles expands, and their number increases.

The importance of muscle movements for the development of brain activity has long been pointed out. Muscle work creates a feeling of lightness, vigor and satisfaction. When performing physical exercises, the body's need for oxygen sharply increases, therefore, the more the muscular system works, the more energetically the heart and lungs work.

Physical exercise has a great influence on the work of the gastrointestinal tract: they eliminate congestion and constipation observed in people who lead a sedentary lifestyle. Movements have a positive effect on the functioning of the excretory organs and metabolism. Physical exercises improve venous and arterial circulation, enhance the functions of the lymphatic and circulatory systems.

Systematic physical culture and sports contribute to maintaining high performance until old age due to the activation of nervous processes, increasing the functional mobility of the cerebral cortex and improving the functions of our organs and systems. Physical exercise enhances redox processes, metabolism. Physical exercise and sports are an eternal source of health, beauty and longevity.

Physical exercises are natural and specially selected movements used in exercise therapy and physical education. Their difference from ordinary movements is that they have a target orientation and are specially organized to improve health and restore impaired functions.

The effects of physical exercise are closely related to the physiological properties of muscles. Each striated muscle consists of many fibers. The muscle fiber has the ability to respond to stimulation of the muscle itself or the corresponding motor nerve, i.e. excitability. Excitation is carried out along the muscle fiber - this property is referred to as conductivity. A muscle is capable of changing its length when excited, which is defined as contractility. The contraction of a single myopic fiber goes through two phases: contraction - with the expenditure of energy and relaxation - with the restoration of energy.

In muscle fibers during work, complex biochemical processes occur with the participation of oxygen (aerobic metabolism) or without it (anaerobic metabolism). Aerobic metabolism dominates during short-term intensive muscular work, and anaerobic metabolism provides moderate physical activity for a long time. Oxygen and substances that ensure the work of the muscles come with the blood, and the metabolism is regulated by the nervous system. Muscular activity is connected with all organs and systems according to the principles of motor-visceral reflexes; physical exercise causes an increase in their activity.

Muscle contractions occur under the influence of impulses from the central nervous system.

The central nervous system regulates movements by receiving impulses from proprioreceptors that are located in muscles, tendons, ligaments, joint capsules, and periosteum. The motor response of a muscle to stimulation is called a reflex. The path of transmission of excitation from the proprioceptor to the central nervous system and the response of the muscle constitute a reflex arc.

Physical exercise stimulates physiological processes in the body through the nervous and humoral mechanisms. Muscular activity increases the tone of the central nervous system, changes the function of internal organs and especially the circulatory and respiratory systems according to the mechanism of motor-visceral reflexes. The effects of the heart muscle, the vascular system and extracardiac factors of blood circulation are intensified; the regulatory influence of mink and subcortical centers on the vascular system is enhanced. Physical exercises provide more perfect pulmonary ventilation and constancy of carbon dioxide tension in arterial blood.

Physical exercises are carried out with the simultaneous participation of both the mental and physical spheres of a person. The basis in the method of physical therapy is the process of dosed training, which develops the adaptive abilities of the body.

Under the influence of physical exercises, the state of the main nervous processes normalizes - excitability increases with the intensification of inhibition processes, inhibitory reactions develop with pathologically pronounced increased excitability. Physical exercises form a new, dynamic stereotype, which contributes to the reduction or disappearance of pathological manifestations.

The products of the activity of the endocrine glands (hormones) entering the blood, the products of muscle activity cause changes in the humoral environment of the body. The humoral mechanism in the influence of physical exercise is secondary and is carried out under the control of the nervous system.

Physical exercise:

stimulate metabolism, tissue metabolism, endocrine system;
increasing immunobiological properties, enzymatic activity, contribute to the body's resistance to diseases;
have a positive effect on the psycho-emotional sphere,
improving mood;
have a tonic, trophic, normalizing effect on the body and form compensatory functions.

To understand the beneficial effect of exercise therapy, one should emphasize the role of the theory of motor-visceral reflexes by M. R. Mogendovich (1975), the essence of which is that any exercise for muscles is accompanied by changes in the state of internal organs.

Tonic effect It is expressed in the restoration of impaired motor-visceral reflexes, which is achieved by the choice of physical exercises that purposefully increase the tone of those organs where it is more reduced.

Trophic effect manifests itself when tissue is damaged, it or their hypotrophy. Trophics is a set of cellular nutrition processes that ensure the constancy of the structure and function of a tissue or organ. Under the influence of physical exercises, the resorption of dead elements is accelerated due to the improvement of local blood circulation. To replace the defect, the delivery of building proteins is increased, which form new structures instead of the dead ones. With atrophy, the volume of tissue decreases, which is accompanied by degenerative changes in them. Therefore, recovery through exercise takes a long time.

Formation of compensation occurs when there is a malfunction in the body. In these cases, specially selected physical exercises help to use the unaffected systems. For example, with the loss of the function of bending the arm in the elbow joint, the movements of the muscles of the shoulder girdle are used.

Normalization of functions physical exercises provide, contributing to the inhibition of pathological conditioned reflex connections and the restoration of normal regulation of the activity of the whole organism. For example, attention exercises enhance the processes of inhibition, and a fast pace enhances the excitatory processes.

Based on the data of numerous clinical and physiological studies and observations of the use of exercise therapy in patients conducted by domestic scientists (1946-1992), the following provisions of the therapeutic and prophylactic effect of physical exercises are formulated.

This action is based on the generally accepted principle of neurophysiology about the neuro-reflex mechanism.
Physical exercises cause non-specific physiological reactions in the patient's body, stimulation of the activity of all systems and the body as a whole.
The specificity of the influence of exercise therapy is that when using physical exercises, training is carried out, which contributes to an increase in motor activity and physical performance.
The pathogenetic effect of exercise therapy is due to the fact that physical exercises are aimed at improving the functions of the affected systems and organs, as well as at the pathogenetic links of diseases.
Exercise therapy is a biological stimulant, enhancing the protective and adaptive reactions of the body. In their development, an important role belongs to the adaptive-trophic function of the sympathetic nervous system. The stimulating effect is manifested by an increase in proprioceptive afferentation, an increase in the tone of the central nervous system, activation of all physiological functions of bioenergetics, metabolism, and an increase in the functional capabilities of the body.
The compensatory action is due to the active mobilization of all its mechanisms, the formation of stable compensation for the affected system, organ, compensatory replacement of the lost function.
Trophic action consists in activation of the trophic function of the nervous system, improvement of enzymatic oxidation processes, stimulation of immune systems, mobilization of plastic processes and tissue regeneration, normalization of disturbed metabolism.
As a result of all these processes, psycho-emotional unloading and switching, adaptation to household and labor physical loads, increased resistance to adverse factors of the external and internal environment, secondary prevention of chronic diseases and disability, and increased physical performance occur.
Diseases and injuries are accompanied by restriction of motor activity and force the patient to absolute or relative rest. This hypokinesia leads to a deterioration in the functions of all body systems, and not just the motor apparatus. Exercise therapy reduces the harmful effects of hypokinesia and is the prevention and elimination of hypokinetic disorders.
The effect of exercise therapy on the patient depends on the strength and nature of the physical exercise and the body's response to this exercise. The response also depends on the severity of the disease, the age of the patient, individual characteristics of the response, physical fitness, psychological attitude. Therefore, the dosage of exercise should be prescribed taking into account these factors.