Knowledge about sports

Physical exercise can improve physical health, give tired bodies a positive rest, and enable people to devote themselves energetically to study and work. Below is the knowledge about sports collected by me for your reference.

Section 1 Hygiene requirements for various sports

1. Swimming

Swimming and The significant difference with other sports is that it is played in a specific environment. If water properties are not mastered, it will sink, drown, or even cause death. In addition, if you are unwell or in poor condition, there may also be dangers. Therefore, we must overcome paralysis and carry out this kind of exercise in strict accordance with the following basic health requirements:

1. We must establish a safety concept, understand necessary safety knowledge, and strengthen organizational discipline.

2. Do a good job in organization. First of all, the swimming place must be investigated, selected and arranged. The survey included water depth, water temperature, water quality, flow speed, eddies, undercurrents, silt, underwater obstacles and passing ships. Choose your swimming spot accordingly. Use distinctive markers to arrange according to the specific conditions of the water area, such as driving wooden stakes around, tying ropes through buoys or bamboo tubes to surround it, and marking the depth of the water. Floating platforms can be arranged in deep water areas. Secondly, the number of people must be carefully counted before and after class, and groups must be formed; safety supervision posts must be set up, rescue equipment and rescue personnel must be prepared, etc.

1. Swimmers must undergo a physical examination. In order to ensure the health and safety of swimmers and prevent the spread of diseases, a physical examination must be carried out before swimming. Anyone suffering from infectious hepatitis, active tuberculosis, bacterial dysentery, suppurative otitis media, severe cardiovascular disease, skin diseases, pink eye, Students with mental illness and open wounds should not go into the water.

2. It is not advisable to swim after meals or when you are hungry. Generally, you should wait half an hour to an hour before swimming.

3. It is not advisable to swim immediately after strenuous exercise. Swimming immediately after strenuous exercise will cause fatigue accumulation, which can easily lead to cramps and drowning accidents. Therefore, after strenuous exercise, you should rest for a while and wait until your physical strength recovers before swimming.

4. Preparatory activities should be done before swimming. Preparatory activities help the body quickly adapt to the needs of swimming, and at the same time have a positive effect in preventing muscle cramps and strains. Preparatory activities before swimming include freehand exercises, jogging, swimming imitation movements and various muscle and ligament stretching exercises. Pay special attention to moving the joints of the neck, shoulders, waist, knees, ankles, and wrists.

5. Cleaning up activities should be done after swimming.

6. Women should generally be prohibited from swimming during their menstrual period. If they must participate, certain hygiene measures must be taken.

7. Pay attention to public hygiene when swimming and abide by swimming hygiene rules to keep the pool water clean.

2. Track and Field

Track and field is the most frequently carried out sport in schools, and it includes three categories: running, jumping and throwing. In track and field sports, various sports injuries and other problems harmful to health often occur, which require the joint attention of teachers and students to prevent them.

(1) General hygiene requirements for track and field sports:

1. Before exercising, check whether clothing, shoes and socks are suitable. It is best to wear sportswear and should wear sneakers or track shoes rather than leather shoes or other hard-soled shoes. Socks and insoles should be kept clean. In addition, do not wear badges, pens, keys, knives and other sundries on your body.

2. Preparatory activities should be done before exercising. Preparatory activities require comprehensive and sufficient activities, so that all parts, joints and muscles of the body can be fully mobilized.

3. Always pay attention to hygiene and safety during exercise. Strict discipline is required and no pushing or fighting is allowed. Prevent colds or heatstroke according to the season and weather conditions. For example, when taking a break during winter sports, you should wipe off your sweat in time. Put on some clothes; it is not advisable to exercise for too long under the hot sun in summer.

4. Clean up after exercise. Cleaning up activities generally include short-distance relaxing jogging, games, freehand exercises, relaxing dance and massage.

2. Hygiene requirements for running

In preparatory activities before running, attention should be paid to stretching the calf muscles, Achilles tendon, calf muscles, quadriceps femoris and hamstring muscles, etc.; The track should be smooth to avoid leg muscle and Achilles tendon strains, ankle and knee sprains, etc. In sprint training, avoid excessive toe running, back kicking or shuffling to prevent calf muscle damage. It is necessary to master the correct technique when running hurdles, and reverse hurdling is strictly prohibited.

3. Hygienic requirements for jumping

In high jump, long jump, triple jump and other events, ankle joint injuries, heel contusions, and knee joint sprains are prone to occur. The safety conditions of the venue should be carefully checked before practicing; the sand in the bunker should be turned over frequently to keep it soft and flat, and the sand surface should be slightly higher than the edge of the pit.

(4) Hygiene requirements for throwing

Common injuries in throwing events are shoulder muscle and elbow muscle or ligament strains. In severe cases, it may also cause humeral fracture. This is mainly It is caused by incorrect throwing technique. Therefore, attention should be paid to correct sports technical movements; strengthening preparation activities for vulnerable parts; daily strengthening of muscle and flexibility exercises; strict organization of activities before throwing sports, clearing the throwing area, and strictly prohibiting two-way throwing. Students are required to You can only throw when you can clearly see that there is no one in the throwing area or nearby.

3. Hygiene requirements for ball games

Ball sports are more commonly carried out in schools in my country, and various injuries caused by ball sports are also relatively common. Here we mainly introduce the hygiene requirements in the three major sports (basketball, football, and volleyball).

(1) Hygiene requirements in basketball

1. The venue should be flat, the ground should not be too slippery, other debris should not be piled around, and the basketball stand should have protective devices.

2. Wear sneakers and the shoes must be of appropriate size.

3. Preparatory activities should be sufficient.

4. Strengthen basic technical training. The footwork must be flexible; the knee joint cannot be used as the fulcrum when turning; the center of gravity of the body must be grasped during good luck and take-off; if the center of gravity is unstable and you fall, do not use your hands to support the ground, but use the rolling movement to get cushioning , to prevent serious injuries to the wrist, forearm or elbow.

5. The referee must be strict during the game and rough actions are prohibited.

6. After injury, you must pay attention to rehabilitation exercises and do not engage in intense exercise or competition too early.

(2) Hygienic requirements for football

Football is an intense physical contact sport and one of the sports with the most injuries. Mild injuries may include skin abrasions, while severe injuries may include fractures, dislocations and rupture of internal organs. The main preventive measures are as follows:

1. Strict competition rules should be followed to avoid injuries caused by rough movements.

2. Partial load should be reasonably arranged during exercise, and the proportion of physical training, technical training and tactical training should be arranged to avoid "singles and one" training.

3. Strengthen preparation activities and relaxation activities. If conditions permit, massage can be performed.

4. During the competition, you must consciously use various protective devices (ankle bandages, knee pads, leg pads, etc.).

(3) Hygiene requirements in volleyball

Finger contusions, frozen shoulders, knee injuries, and waist injuries are common in volleyball. The following precautions should be taken:

1. Do not over-inflate the volleyball, otherwise the ball will be too heavy and too hard.

2. During preparation, you should fully move your fingers, wrists, shoulders, waist, knees, ankles and other parts.

3. Improve spiking technique. Use a whipping motion to spike the ball to reduce the chance of shoulder injury. Avoid smashing empty balls and continuing to smash the ball too much after fatigue.

4. You must first learn to serve with your hands, and then learn to serve with your hands and serve with force after your shoulder muscle strength increases.

Prevention of sports injuries

1. Education: First of all, strengthen ideological education, cultivate good sports ethics, and prevent rough movements. Exercise properly before exercise and strengthen preparation and massage before exercise.

2. Learning: Master the basic skills, operating skills and precautions for participating in the project, and cultivate adaptability. Regularly strengthen muscle flexibility exercises.

3. Observation: Check whether there are any problems with the quality of sports equipment, and learn to master the methods and techniques of sports equipment. Do not practice illegally and use equipment rationally.

4. Check: Check whether the sports field is flat, not too hard or too slippery, whether the sandpit is soft, whether there are potholes, broken bricks and other obstacles that affect safety. The field is uneven and is often slippery. An important reason why everyone suffers.

5. Protection: According to your physical condition, pay attention to using knee pads, waist pads, leg pads, wrist pads and other protective gear. It is forbidden to move too violently and avoid knee joint injuries when turning sharply.

6. Skills: Be brave and decisive in the game, use skills and techniques to reduce physical contact and collision with the opponent. Avoid unnecessary dribbling in the game, and do not overextend your ball-breaking fingers to prevent bruises. When the upper arm is sharply abducted and externally rotated, it is an important cause of shoulder joint injuries.

Instructions for safe exercise

Physical exercise should be adjusted according to the physical condition of the day, and the amount and load of exercise should be adjusted. If you have the following physical conditions, you should not do strenuous exercise. It is better to stop exercising or limit it to light exercise.

(1) When you don’t have enough sleep;

(2) When you feel extremely tired;

(3) When you are drunk;

(4) After receiving a strong mental shock;

(5) When you have a cold, diarrhea or other physical discomfort;

(6) During the period of taking medicine (especially plants Sexual nerve drugs, antihypertensive drugs, heart drugs, etc.).

In order to prevent accidents during exercise and give full play to exercise abilities, it is necessary to fully and meticulously prepare for exercise. The methods are as follows: ① fully stretch the muscles; ② flex and extend the joints; ③ perform exercises that can improve breathing and circulation Functional whole-body exercise (jogging, freehand or machine gymnastics).

Eliminate fatigue after physical exercise

After physical exercise, the body will produce a certain sense of fatigue, which is mainly manifested in the following aspects:

(1 )Muscle fatigue: Muscle strength decreases, contraction speed slows down, muscle stiffness, swelling and pain, slow movements, and uncoordinated movements.

(2) Nervous fatigue: slow reaction, wrong judgment, and lack of concentration.

(3) Visceral fatigue: breathing becomes shallow and fast, heartbeat speeds up, etc.

Because the amount of exercise is different, everyone’s situation is different, and the fatigue produced also varies. Fatigue is generally divided into three levels: mild, moderate and severe fatigue. It's normal to feel tired after exercising. Mild fatigue can be eliminated in a short time; moderate fatigue can be eliminated quickly by taking a series of measures and will not affect the body; but if severe fatigue cannot be eliminated in time, it will affect study and life and damage the body. Research has proven that the two most critical conditions for athletes to improve their sports performance are the scientific nature of sports training and the effectiveness of recovery methods. This shows the importance of eliminating fatigue and restoring physical strength.

How to speed up the elimination of fatigue? Here are several methods:

　(1) Ensure sleep

Sleep is a good way to eliminate fatigue and restore physical strength. During sleep, the excitatory process of the cerebral cortex is reduced, and the catabolism in the body is at the lowest level, while the anabolic process is relatively high, which is conducive to the accumulation of energy in the body.

(2) Cleaning up activities and muscle massage

After exercising and feeling tired, you must continue to do cleaning activities. Organizing activities are an active way of resting, which can quickly restore calm to the mind, muscles, and internal organs.

Massaging the muscles with techniques such as pushing, kneading, pinching, pressing, pressing, patting, and shaking can dilate and open the capillaries in the muscles, improve local blood circulation and nutrition, and accelerate muscle movement. The elimination of lactic acid achieves the effect of eliminating fatigue.

　(3) Warm water bath

Taking a warm water bath after exercise can accelerate blood circulation throughout the body, promote metabolism, accelerate the elimination of fatigue and restore physical strength. The water temperature of the warm water bath is preferably 40°C, and the duration of each bath is generally 10 to 15 minutes, with the longest time not exceeding 20 minutes.

(4) Timely nutritional supplements

Reasonable nutrition is an important means to eliminate fatigue or prevent fatigue. The meal arrangement must have reasonable proportions and sufficient calories. Among vitamins, vitamin B1 and vitamin C have a greater impact on promoting the elimination of fatigue. In addition, the lack of inorganic salts also makes them prone to fatigue and reduces their cold tolerance. For endurance events, supplementing sugar during exercise can also delay the onset of fatigue. Calories should be replenished after exercise. In summer or when you sweat a lot, you should replenish salt and water in time. Food should be nutritious for digestion, and try to eat more alkaline foods such as fresh vegetables and fruits.

(5) A reasonable training system and work and rest system

Including adhering to the principles of sports training, rhythmically alternating different amounts of exercise, combining active rest and static rest, etc., which are beneficial to Preventing the occurrence of fatigue and eliminating fatigue are of great significance.

Be fully prepared before exercise

Preparatory activities before exercise have the following benefits:

(1) Increase muscle temperature and overcome muscle viscosity Sexually, prevent the occurrence of sports injuries. Muscle viscosity means that the resistance generated when a muscle contracts is inversely proportional to the temperature. When the body temperature rises, the muscle viscosity is small, and the muscle contraction speed is fast and the force is strong. Preparatory activities of a certain intensity before sports can strengthen the metabolic process of muscles and increase muscle temperature. This can not only prevent muscles from becoming stiff, but also increase the stretch and elasticity of muscles and ligaments, and reduce the risk of severe muscle contraction. sports injuries. In addition, the muscles can be lengthened during the activity, thereby increasing the flexibility of the muscles, increasing the range of joint movement, allowing accurate posture when doing certain movements, and effectively avoiding sports injuries.

(2) Improve the functional level of internal organs to adapt to the needs of body movement. Appropriate preparatory activities can mobilize the functions of internal organs in advance to a certain extent, so that they can reach a higher level when starting exercise, overcome physiological inertia, and reduce physical discomfort.

(3) Increase the excitability of the nervous system. Adequate preparatory activities before exercise can put the cerebral cortex in the best state of excitement. In this way, dedicating yourself to sports can achieve twice the result with half the effort.

How to control exercise intensity and amount of exercise

Exercise intensity refers to the amount of energy consumed by exercise per unit time. Heart rate is commonly used to reflect exercise intensity. For the intensity of jogging, the heart rate is generally maintained at 120 to 140 beats per minute.

Exercise volume refers to the total energy consumed by engaging in different or the same sports, and is the product of exercise intensity and exercise time. At moderate intensity, the exercise time is 30 to 60 minutes, and the exercise frequency is best at more than three times a week. At the same time, self-perception is also a simple and easy way to measure exercise intensity. If you feel tired after exercise, but you are in a good mental state, have sufficient energy, sleep well, and have a good appetite, it means that the amount of exercise is appropriate.