What is the physical form. Components of good physical shape and its assessment

My best physical shape is when I look great and feel great. I am 60 years old, I have a normal weight, a young body, healthy skin and look younger than my age. I am energetic and easy going.

On my website there are many photos and videos that I shoot in my travels and on vacation. See the rubrics and . I have no secrets, and once again I will be happy to share my knowledge on how to maintain my physical shape and keep it for a long time. In no way am I teaching anyone, I'm just sharing my personal experience.

Components of good physical shape

The formula for success is simple - balanced diet and active lifestyle.

Food. How do you eat? Are you good at eating a balanced diet? I didn't know how, but I learned. Thanks to Herbalife for promoting the idea proper nutrition. Since 1995, I have controlled the nutrition in my family, and this is very important. After all, the quality of life directly depends on what we eat. And our body reflects this with its forms.

Sport. It's all from morning exercises to travel. Any physical activity: training in the gym, jogging, cycling, home exercises - all this should be part of our daily life. Don't lie down, don't sit up. Stir! Muscles must work!

Leisure. From a family picnic on the river with games to travel. I'm for any seething! And I myself organize trips to nature and trips, and I gladly accept invitations from friends - baths, swimming, fishing, yachting, hiking, etc.

Keep fit with regular exercise

I confess that I do not go to the gym all the time, but if I start, then for 3 months I go constantly. And I notice that during these 3 months my body is tightening, my appearance is improving. And if I understand that I’ve been sitting too long (I sometimes work at a computer for 12 hours a day, 7 days a week and for several months in a row), then I force myself to do a warm-up during work, I try to take a walk in the morning and evening. This is how I keep my physical form. You can't stop! You need to constantly move and train your body. What happens from stagnation, I know not from rumors, I experienced everything myself.

A balanced diet is the right path to better physical fitness

We all want to be healthy, active, look good and feel good. It is so? As for the balance in nutrition, and everyone knows how important it is for any person, I solve this problem with the help of Herbalife balanced nutrition. With the advent of these products, eating right has become as easy for me as getting up, washing my face and brushing my teeth.

Turn it around, turn it around, turn it around, but making your daily diet balanced is extremely difficult. It is necessary to leave everything and everyone and do witchcraft in the kitchen. I don't have that much time. For me, all the scientists have already come up with uncles, I have nothing to break my head over. I opened the jar - 2 spoons from there, 2 spoons from here, added water, whipped the blender, EVERYTHING! A balanced meal is ready.

Friends, if there are still no products in your diet, then you are hopelessly behind modern life. Try to improve your diet - feel the difference! Proper and balanced nutrition gives an incredible burst of energy, and I'm always ready for something new.

The road to better shape doesn't have to be boring.

But I think that you should not get hung up on your problems with being overweight, or something that worries you very much. Relax and have fun! Always love yourself and value time. You can’t waste time on grief and worries (for any reason). I think so - if I didn’t succeed today, then later I will definitely succeed.

I think that sometimes you need to switch:

to go to the cinema,
meet with friends,
forget about work for a while,
you can buy something new
or change something about yourself.

Need to be able to:

cry, laugh, love
breathe deeply
work hard
enjoy the fruits of labor
be able to rest
find joy in every day

I think that our thoughts, our internal state is reflected not only in the eyes, but also on the body. When fire burns inside, both the eyes and the body burn. So, we must think positively, eat right, exercise, and then we will be in our best physical shape until old age!

From the very beginning of the consideration of the issue, one should decide on its basic concepts - "physical culture" and "sport". Unfortunately, quite often these concepts are combined.

Physical culture is a part of human culture aimed at the use of various types of physical activity in order to maintain and strengthen one's health.

Sport is the purposeful use of specialized exercise to achieve high results of their implementation in conditions of competition with other people.

The above definitions fundamentally separate the concepts. Indeed, the ultimate goal of physical culture is health, and sport is the final sports result and victory over rivals, but often achieved not for, but in spite of health. Physical culture involves the use of a wide arsenal of tools aimed at achieving a high level of functioning of all physiological systems and the body as a whole. In sports, the result is achieved only through predominantly specialized loads, and those functional systems of the body that do not directly participate in achieving the result often suffer.

In this regard, children's sports programs often include such physical exercises that allow eliminating such adverse effects: for example, in martial arts (boxing, wrestling, etc.) - endurance exercises for players - for strength, etc.

In this chapter, we will focus only on the use of physical exercises to maintain and promote health, that is, physical culture.

The basic concepts of physical culture are motor skills and motor qualities.

Motor skills are complete, complexly coordinated actions, including the execution of simple motor acts fixed in a certain sequence with a certain level of automatism.

A person is born with a set of vital, unconditionally reflex and instinctive movements. In the process of his individual age development, these movements are supplemented by new ones, combined with each other in countless varieties, forming motor skills. The latter provide a huge number of those actions that a person needs in everyday life: standard actions of walking, eating, professional activities (processing details, writing, actions of a high-class athlete, etc.), at leisure (swimming, games, skiing) and etc.

The physiological basis of a motor skill is a motor dynamic stereotype - a system of excitatory-inhibitory processes in the central nervous system, which ensures the regular and consistent activation of the motor acts that make up a motor skill. A motor skill also has a vegetative component, that is, the inclusion of the level of activity of life support systems (respiration, blood circulation, thermoregulation, metabolism, excretion, etc.) that is necessary to perform the skill itself. Of course, the higher the intensity of the latter, the more pronounced is the vegetative component.

Systematic studies of purposefully programmed physical culture cause the body to adapt to physical stress. Such adaptation is based on morphological, metabolic and functional changes in various systems, organs and tissues resulting from training, improvement of nervous, hormonal and cellular regulation. This is manifested in an improvement in the state of the body, expressed in the implementation of muscle activity, in an increase in the level of physical development and physical fitness.

Regular performance of certain types of physical exercises causes numerous beneficial effects in the state of the body, which can be systematized in two main consequences:

I. There is an increasing economization of functions, which is manifested in the fact that the body spends a smaller amount of energy on it per unit of external work. The economization is based on the improvement of the motor dynamic stereotype, when the processes of internal inhibition are intensified, contributing to the localization of excitation only in the zone directly connected with the motor units involved in the implementation of this particular movement, all the rest of the units are turned off from work - this, on the one hand, is not requires the expenditure of energy for their activity, and on the other hand, does not interfere with the work of active muscles. That is why, when performing a standard non-maximum load, functional shifts in a trained person turn out to be at a lower level than in an untrained one.

2. The maximum functionality of the body is enhanced. The main mechanisms of this phenomenon are as follows: the processes of protein synthesis in working muscles are intensified, and either more muscle elements appear in them, or more active enzymes involved in providing contraction processes, or both phenomena take place together; in working tissues, more energy substrates accumulate, which, depending on the type of training work performed, are used mainly in aerobic (endurance work) or anaerobic (strength, speed) conditions; the processes of oxygen supply of muscle activity are improved by increasing the functionality of the cardiovascular and respiratory systems, oxygen capacity of the blood, etc., the processes of nervous regulation of muscle activity are improved, which is manifested in the improvement of the processes of excitation and inhibition, their mobility and balance.

Of course, the degree of severity of certain training effects depends on the type of physical activity performed. From the point of view of the formation of health, the following means can be optimal to ensure a high level of functioning of the main life support systems.

Cardiovascular system and blood. The best means for training these systems are cyclic exercises: running, walking, swimming, skiing, cycling, etc. The main mode of their use should be aerobic, that is, one when the oxygen demand for muscle work under these conditions is fully satisfied in the process of work itself and oxygen debt is not formed. The duration of continuous aerobic exercise should gradually reach 40-60 minutes with at least 3-4 sessions per week.

Long-term low-intensity exercise contributes to the emergence of many beneficial effects. Thus, the number of red blood cells increases in the blood, which leads to an increase in the oxygen capacity of the blood, that is, each unit of blood volume can carry a greater amount of oxygen and carbon dioxide. It is important that old erythrocytes are destroyed faster, and instead of them, young ones appear, in which hemoglobin activity is higher. Another result of long-term aerobic exercise is a decrease in the concentration of cholesterol in the blood, which is an important factor in the prevention of atherosclerosis. At the same time, atherosclerotic plaques that have already appeared on the walls of blood vessels are gradually destroyed and washed out, due to which the vessels are elastic and provide good blood supply to tissues and organs - this is an important stabilization factor. blood pressure. It has already been proven that full physical activity activates the anticoagulant system of the blood, which prevents the formation of intravascular thrombi, including myocardial infarction.

In the heart, under the influence of low-intensity exercises, capillarization improves, that is, more blood flows per unit section of the myocardium, which not only provides a better energy supply for the heart, but also prevents the occurrence of ischemic phenomena and myocardial infarction in it. It improves the course of metabolic processes and activates respiratory enzymes, normalizes the ratio of potassium and sodium ions, which improves the contractile function of the heart. When aerobic exercises are combined with short-term (depending on age - from 20 seconds to 2-3 minutes) anaerobic or aerobic-anaerobic accelerations, there is a gradual increase in the performance of the heart, in particular, stroke volume (blood volume ejected by the heart in one contraction). In this case, at rest, the heart works very economically (the frequency of contractions decreases to 50-40 or less per minute), and when performing hard work, its performance in an athlete turns out to be much higher than in an untrained one (so, during work, the first heart can pump up to 25-30 liters of blood per minute, while the second has only 15-18 liters).

Important factors in optimizing blood circulation are the "muscle pump" and "peripheral muscle hearts". The first of them is that the skeletal muscles contracting during work compress the venous trunks (especially in lower limbs), which, if there are valves in them, contributes to pushing blood to the heart. The latter are realized by high-frequency vibration of the arteries of medium and small caliber, which also carry out the promotion of blood, but now - to the capillaries, and from there - through the veins. It is important that after muscular work, vibration activity persists for several hours, and during hypodynamia it turns out to be very sluggish.

The use of cyclic exercises of a predominantly aerobic nature has a positive effect on the state of the respiratory apparatus. First of all, it should be noted the training of the respiratory muscles, especially the muscles of inhalation, the strength of which increases markedly. The elasticity of the lungs and the lumen increase respiratory tract. Training provides an increase in the vital capacity of the lungs (VC) and the efficiency of gas exchange (O2 and CO2) between the alveoli and capillary blood. At rest, O2 consumption, respiratory rate and the volume of air ventilated through the lungs in a trained person are lower than in an untrained person, and during hard work they are noticeably higher. An important effect of physical training is that a moderate dynamic load gives a better spreading of the lung tissue, a more uniform blood flow in it, and active gas exchange prevents the development of congestion that provokes the occurrence of pneumonia.

Thus, the "margin of safety" between rest and maximum performance for the cardiovascular and respiratory systems in those involved in physical culture is noticeably higher than in those who do not.

Central nervous system. To maintain a good state of the central nervous system requires the use of a wide arsenal of tools.

The strength of nervous processes is brought up through exercises of a power and speed-strength nature (working with weights, gymnastic exercises, throwing, jumping), which require the maximum concentration of the excitatory process in short periods of time. At the same time, the frequency and amplitude of impulses of the motor neurons of the spinal cord increase, which ensures intramuscular coordination and inclusion in the work. most motor units. An adequate choice of the “necessary” muscles for the implementation of this movement and switching off the “unnecessary” ones is carried out due to the complex reciprocal (mutual) coordination of excitation and inhibition, which ensures the so-called intermuscular coordination. Thus, thanks to strength and speed-strength exercises, the main indicators of the functioning of the central nervous system are improved - balance, strength and mobility of nervous processes. Outdoor and sports games, hardening and other intensive means have a similar effect. To maintain the optimal state of the central nervous system, endurance exercises are effective - cyclic low-intensity exercises. Their influence is significant. So, under the influence of physical training, closed capillaries open and the lumen of functioning capillaries in the central nervous system increases (which is especially important - this happens to the greatest extent in the frontal lobes of the cerebral cortex; perhaps this can explain the feeling of pleasure that appears during physical exertion). In addition, the continuation of work in conditions of increasing fatigue requires the manifestation of an appropriate strength of nervous processes. It should be noted that when such a load is performed, stress hormones are destroyed in the central nervous system and muscles - this is especially important in conditions of an extremely high density of information that a modern person must perceive and process.

The musculoskeletal system. Depending on the specific tasks set, achieving a high level of the state of this system and the choice of means turns out to be specific. So, to obtain a power effect, one should mainly use exercises of a power nature with weights reaching 70-90% of the maximum possible. The same exercises, together with speed-strength exercises, when the weight reaches 30-50%, contribute not only to the accumulation of energy potential in the muscles, but also to strengthening the bones. At the same time, in order to ensure the good condition of the joints, it is necessary to solve two problems:

Maintaining adequate trophism (tissue nutrition) of intra-articular structures, for which best means are exercises in conditions of unloading the joint itself (or, at least, without weights) with multiple repetitions - a bicycle for knee joints, in the prone position or in the water for the joints of the spine, etc.; - achieving strength of soft tissues that strengthen the joint (ligaments, muscles, tendons) - strength and speed-strength exercises, but, if possible, in the initial position, excluding vertical loads (for example, lying, hanging, knee-wrist position, etc. .d.). In addition to these functional systems, where the effects of physical training are obvious, some more should be mentioned. Thus, properly organized physical exercises normalize the activity of the gastrointestinal tract: gastric and intestinal juice secretion, the activity of digestive enzymes, motor activity, etc. Regular physical training, accompanied by sweating, not only improves thermoregulation, but also provides a systematic removal of slag substances formed in the process of life from the body. Finally, a direct relationship has been proven between the state of physical performance and its other forms, in particular, mental, and the stability of mental functions.

Thus, properly selected and optimally planned physical activity helps to maintain a high functional level of all physiological systems, provide sufficient general and special performance, make human life more economical and, finally, prevent the development of many pathological processes in the body.

Most people engage in physical exercise in order to improve their form, increase the level of fitness. A good form for them is the opportunity to "fit" into last year's clothes, and productive work, and sound sleep.

To be in good physical shape means to be able to perform daily tasks cheerfully, energetically and without undue fatigue, to maintain enough energy for active rest and successfully overcome life's unexpected challenges.

In addition to the ability to cope with the daily routine and high productivity at work, good physical shape also implies the efficient functioning of the heart, lungs, blood vessels and muscles. So the trained man is in many respects a big winner.

Physical exercise is any muscular activity that allows you to maintain good physical shape. Such exercises (especially running) cause an increase in muscle mass and bone density. If you ask those who regularly exercise what their benefits are, the answer you usually hear is that such activities improve well-being. Improved well-being and a surge of energy give an additional incentive to life. At the heart of this is an increase in the functional abilities of the heart and lungs. People who exercise regularly have other benefits:

1. They look better. Fitness means increasing muscle tone, weight loss and reduction of fat reserves. Trained people are more likely to monitor their diet and get rid of such problems more easily. bad habits like smoking and alcohol consumption.

I suggest you familiarize yourself with the habits of people in good physical shape in order to become the best version of yourself.

1. They know that movement is life.

Healthy people understand how important movement is. Exercise can wear you down, but if your motto is "Do it or quit it," then you will always do it.

Be sure that the discomfort caused by exhausting training will give excellent results in the future. Do not give up and remember how important it is to force yourself to constantly be on the move.

2. They plan their workouts

Physically fit people leave nothing to chance. They plan their workouts the same way they plan any important meeting. If for some reason they miss at least one workout, they will definitely be able to make up for it. Life is unpredictable, but your training regimen shouldn't be.

Planning is the key to making exercise a habit.

And once something becomes a habit, things get easier. No matter how busy you are, you always have the opportunity to make time for at least a short workout.

3. They are steadfast in character

People in good physical shape have developed self-discipline. They are future-oriented and understand that results do not come overnight, it is necessary to constantly and consistently move towards the intended goal.

Resilience means that they work hard even when the goal of training looms somewhere in the distance.

4. They stick to their habits

Many people, because of their inconsistency, can never accustom themselves to train regularly, very often they do not complete their workouts or jump from one sport to another without doing one properly. And then they wonder why they did not achieve the planned results. Those who support always bring the workout to the end, even if at first it didn’t work out.

5. They don't need to brag

People who are in good physical shape do not need praise from others. They don't brag about how many pounds they've lost or how many push-ups they can do.

Excellent health, toned skin, a healthy body and a cheerful mood are a worthy reward for hard and hard work on yourself.

6. They know it's important to train not only the body, but also the mind.

The connection between mind and body is very strong. Like Olympic athletes, physically fit people analyze their training and try to improve it every day.

Do you admire the fit people you see at the gym? They look like this because they don't mindlessly train.

7. They rise with the sun

People in good physical shape mostly train in the morning. Waking up early also helps them focus on other goals, succeed in daily tasks,.

When you rise with the sun, you are watching the birth of a new day, and this can fill you with energy and inspiration.

8. They love food

Healthy people never diet. They eat right, avoiding food that can harm their body. They deal with stress through exercise rather than eating it.

Healthy people derive joy from eating, realizing that food is a precious gift for body and soul.

9. They don't forget the importance of getting enough sleep.

Sleep deprivation slows down metabolism, impairs mood and ability to think clearly.

During physical training, people “burn off” the stress and negative emotions that so often prevent many people from falling asleep. If a healthy person has had a hard day, he will take a hot bath or work out in order to relieve tension. Physically fit people understand that rest is just as important as exercise.

10. They indulge themselves

They can afford to drink at a party and overeat a little on special holidays. Life is boring without little frills! But people in good shape have one feature:

Instead of rewarding themselves with food for effort, healthy people reward themselves with experiences.

How about a massage session or outdoor recreation on the weekend? This is a worthy reward for hard work on weekdays. Women can treat themselves to a beauty salon instead of buying ice cream.

Treat yourself to experiences that will revitalize you, improve your health, and boost your self-confidence.

The evaluative concepts of “poor physical shape” and “good physical shape” as a rule do not need explanations: everyone intuitively understands that a person who is in good physical shape is healthy, cheerful, looks good and has high endurance. And vice versa: poor physical shape is shortness of breath already on the second flight of stairs, a shapeless body, weakness. But what are the objective criteria for evaluating fitness?

The biggest mistake is to evaluate the physical form one-sidedly, relying on only one of the aspects. So, often the physical form is confused with the aesthetics of the body or endurance. However, both of these criteria are general concept physical form, but alone are not synonymous with it. Physical form is assessed through the whole set of criteria, each of which constitutes one of its aspects.

Online tool for determining and controlling physical form.

Body type. It largely determines the appearance of a person, body structure, proportions, body composition. The group of criteria related to physique includes the following:
: asthenic, normosthenic, hypersthenic. An innate characteristic that determines the structure of the body and proportions. The criterion is taken into account, but does not affect the assessment of the physical form (all body types are equivalent).
Body composition: volume of muscle mass, volume of fat mass (in the body), bone mass. The percentage of fat mass should not be more or less than the physiological norm (18-25% body fat) - this is a necessary condition for good physical shape.
person. Being overweight or, conversely, underweight indicates poor physical fitness, in contrast to normal weight.
Posture, condition of the spine. Curvature and any violation of posture affect the centers of gravity of the human body, its endurance and ability to move correctly.

How to improve? If you are not up to par in these parameters, you can take a number of measures to solve your problems with physical fitness. What can you do at the level of physique, anthropometry?
1. Normalize weight. You should start from the physiological indicator, which can be calculated using the appropriate formulas or using the tool. Being overweight is a serious risk factor for many diseases and a hindrance to fitness, so an obese person cannot be in good physical shape. Weight loss can also indicate the presence of a pathological condition. It is very desirable to maintain a normal weight in the future, approximately at the same level.
2. Reduce fat content. The excess of body fat relative to the norm does not always coincide with overweight: there are cases when a person has a normal weight, but a very low percentage of muscle mass and a high percentage of fat mass. In this case, the amount of fat should be reduced with low calorie diet and generally healthy eating, fitness (primarily aerobic) and muscle building.
3. Improve posture. Correcting posture problems is not so easy, especially if there are serious disorders or diseases of the spine, but if it is a weak muscular frame and stoop associated with a sedentary lifestyle, it is possible and necessary to fight bad posture. The main thing is to pay attention to your posture and how you move, sit, what you sleep on, how you relax and work.

Development of physical characteristics. This group of criteria includes the degree of development of a person in terms of a number of characteristics - endurance, flexibility, strength, etc. There are separate standards for ordinary people, for athletes, the military, etc. For example, in the military environment, the Cooper test is often used, based on running speed (how many people can run in 12 seconds). The main criteria for the development of physical characteristics:
Endurance (aerobic, speed, strength). Any of the varieties of endurance shows how long a person is able to resist certain types of load (running at maximum speed, running at maximum distance, repeated lifting of weights, etc.). The higher the endurance of a person, the better his physical form.
Flexibility. It is determined by the amplitude of a number of test exercises. The higher the amplitude, the higher the flexibility - and the better the physical form.
Speed. It is tested using a short-term load at which the maximum speed of muscle contraction is achieved - most often it is running. The higher the speed of a person, the better the physical form.
Strength. Muscle strength is determined using a one-time effort test. High scores on this criterion also indicate a high level of physical fitness of a person.
Other characteristics - dexterity, coordination of movements, combined tests. Most often used in specialized testing.

How to improve? The criteria of this group are the easiest to improve and improve, here is what you can do for this:
1. Train a certain characteristic. If you think that you are lacking in the development of one of the physical characteristics, you can do targeted training. So, for example, if you do not have enough flexibility, pay attention to, and other types of stretching workouts; if you need muscle strength, do strength exercises on simulators; if you want to increase endurance, prefer running and walking, aerobic exercise (treadmill, exercise bike, rowing machine).
2. Do general fitness. If you want to improve all your physical characteristics (this is more common, since the physical form of non-athletes is usually more or less balanced: endurance, physical strength and flexibility are developed to about the same degree), do complex fitness. Example: you are doing the physiological norm for 150 minutes per week (medium intensity) or more, visiting the pool 3 times a week and, for example, a Pilates group. As a result, your physical form is proportionally and harmoniously improved.
3. Move as much as possible. Try to move as much as possible - this is universal advice for anyone who wants to improve their fitness. It's not only and not so much about fitness: walk, walk, climb stairs without an elevator, go out into nature, swim, walk the dog at a fast pace, dance, play with children. The main thing is movement.

Health. Only a healthy person or one who keeps his diseases under strict control can be the owner of a good physical shape. If you are generally healthy, the condition of such body systems as the cardiovascular, respiratory, and musculoskeletal systems influences your physical form the most. A negative factor that crosses out the good physical state a person, there can be any disease of these and other body systems: high blood pressure, atherosclerosis, arthritis, asthma, impaired water-salt balance, etc.

How to improve? To ensure that health helps you in improving your fitness, and not vice versa, you can take the following measures:
1. If you are sick, get treated on time; if you are healthy, still regularly take tests and undergo examinations with doctors. Do not start the disease and at the slightest suspicion go to the doctor.
2. Get rid of bad habits.

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MINISTRY OF EDUCATION AND SCIENCE OF THE RUSSIAN FEDERATION

Federal State Budgetary Educational Institution of Higher vocational education

“East Siberian State University of Technology and Management”

Department: Physical culture and sports

On the topic: Physical form

Introduction

Human anatomy is the science of the structure of the human body, its constituent organs and systems. It studies the human body in relation to its function, development and environment. Anatomy is part of biology - the science of life and the laws of its development. Biology, in turn, is divided into morphology - the science that studies the shape and structure of the human body, and physiology - the science of its functions. A different approach to the study of the structure of the human body and the methods used in this case led to the separation of a number of sciences in morphology, including anatomy. For a long time, anatomy remained a descriptive science, since it could answer only one question: how does the body work? - because it had the only research method - the method of dissection or dissection (hence its name: anatemno - dissect). Modern anatomy seeks not only to describe the structure of one or another part of the human body, but also to explain why it is so arranged, to reveal the patterns of its development, taking into account the environment, age, gender and individual characteristics of a person, which makes it possible to purposefully approach their management and change. Using research methods from other sciences, modern anatomy has the opportunity to study the human body more deeply.

Modern anatomy is descriptive, evolutionary, functional, actionable.

The description and accumulation of facts in modern anatomy is only one of the methods, and not the only goal, as it was in descriptive anatomy. And the description of the facts takes place at a new level, with the use of new research methods.

The structure of the human body cannot be properly understood without taking into account its historical development, its evolution, since nature, and therefore man, as top product nature, as the most highly organized form of living matter, is constantly changing. Changes in the human body occurred both during its formation in historical terms, and during individual development from the moment of birth to death.

It is impossible to imagine the structure of the human body and its individual formations without connection with the function. Form and function are the two main dialectical categories that exist in interconnection and interdependence and can be traced at all levels of the body's structure. There are no formations in the body that would not perform one or another function; there can be no function without a material basis. Under the influence of the function, the structure of education changes, the changed structure provides a qualitatively new function. Therefore, modern anatomy studies the structure of the body in a functional aspect and in relation to the external environment.

Called to solve the problems of the theory and practice of physical culture, anatomy studies not only the structure of the human body, but also materials from other disciplines related to it.

Materials of topographic anatomy, which studies the mutual arrangement of organs, allowing you to establish their mutual influence on each other both under normal conditions and when performing physical exercises

Materials of plastic anatomy, which establishes the features of the shape of the body, the ratio of individual parts - the proportions of the body and their connection with sports achievements.

Materials of age anatomy, which studies the structure of the human body in different age periods.

These materials provide an opportunity for a scientifically sound approach to solving issues in early specialization, selection for morphological features in the Children's and Youth Sports School, building educational training process taking into account not only the passport, but also the biological age of those involved, etc.

Materials of projection anatomy, which considers the projection of the boundaries of individual organs on the outer surface of the body, which provides knowledge not of an anatomical preparation, but of a living person. Of particular importance is the knowledge of changes in the boundaries of organs during exercise, since a change in the position of organs also affects their function.

Materials on sports morphology, allowing you to find out the structure of the athlete's body. Their importance is obvious. To recommend sports, you need to know what changes occur in the human body in the process and as a result of these activities.

Materials of theoretical anatomy, which makes it possible to combine disparate facts and phenomena with a single theory, general laws, without which it is impossible to approach the management of either the processes occurring in the body under the influence of sports activities, or the material basis that provides them.

Materials of dynamic anatomy, contributing to the mastery of the method of anatomical analysis of the positions and movements of an athlete, bringing anatomical knowledge closer to practice.

Materials of cytology, histology and embryology, introducing the microscopic structure of the human body, with early stages its development. Without knowledge of these elements, it is impossible to comprehend and understand many processes occurring in the body during sports activities.

1. The structure of a person, his tissues, organs and physiological systems

Like all living things, the human body is made up of cells. Thanks to the cellular structure of the body, its growth, reproduction, restoration of damaged organs and tissues, and other forms of activity are possible. The shape and size of the cells are different and depend on the function they perform.

In each cell, two main parts are distinguished - the cytoplasm and the nucleus, in the cytoplasm, in turn, contains organelles - the smallest structures of the cell that ensure its vital activity (mitochondria, ribosomes, cell center, etc.). Chromosomes are formed in the nucleus before cell division. Outside, the cell is covered with a membrane that separates one cell from another. The space between cells is filled with liquid intercellular substance. The main function of the membrane is that it ensures the selective entry of various substances into the cell and the removal of metabolic products from it.

The cells of the human body are composed of a variety of inorganic (water, mineral salts) and organic substances (carbohydrates, fats, proteins and nucleic acids).

Carbohydrates are made up of carbon, hydrogen and oxygen; many of them are highly soluble in water and are the main sources of energy for the implementation of vital processes.

Fats are formed by the same chemical elements as carbohydrates; they are insoluble in water. Fats are part of cell membranes and also serve as the most important source of energy in the body.

Proteins are the main building material of cells. The structure of proteins is complex: a protein molecule is large and is a chain consisting of tens and hundreds of simpler compounds - amino acids. Many proteins serve as enzymes that speed up the course of biochemical processes in the cell.

Nucleic acids produced in the cell nucleus are composed of carbon, oxygen, hydrogen and phosphorus. There are two types of nucleic acids:

deoxyribonucleic (DNA) are located in chromosomes and determine the composition of cell proteins and the transfer of hereditary traits and properties from parents to offspring;

ribonucleic (RNA) - associated with the formation of proteins characteristic of this cell.

Tissue is a group of cells and intercellular substance, united by a common structure, function and origin. There are four main types of tissues in the human body: epithelial (integumentary), connective, muscle and nervous.

Epithelial tissue forms a layer of cells that make up the integument of the body and the mucous membranes of all internal organs and body cavities, as well as some glands. Through the epithelial tissue is the exchange of substances between the body and its environment. Epithelial cells fit tightly to each other, protecting the body from microbes and harmful effects, and are capable of rapid reproduction, thus ensuring constant renewal of the integumentary material. There are several types of epithelium - skin, intestinal, respiratory, etc., whose cells differ in shape and function.

A feature of the connective tissue is the strong development of the intercellular substance. Its main functions are nourishing and supporting. Connective tissue includes blood, lymph, cartilage, bone, and adipose tissue.

Muscle tissue is made up of muscle fibers. In their cytoplasm are the thinnest threads capable of contraction. There are smooth and striated (skeletal and cardiac) muscle tissue. Due to the smooth muscles that are part of the walls of the stomach, intestines, bladder, blood vessels, there is a contraction of the internal organs and a change in the diameter of the blood vessels. Due to the contraction of skeletal muscles, it becomes possible to move the body in space; the special structure of cardiac muscle tissue provides simultaneous contraction of large sections of the heart muscle.

The structural unit of nervous tissue is nerve cell- a neuron consisting of an oval, stellate or polygonal body and processes extending from it. Most neurons have one long and thin process with branches extending from it (through which excitation is transmitted from one neuron to other neurons or cells of other tissues) and several short, thick, strongly branching processes near the cell body, which are in contact with other cells and provide perception and perception. conduction of nerve impulses to the neuron. Long processes of neurons form nerve fibers. The main property of a neuron is the ability to be excited and conduct this excitation along nerve fibers. The excitation propagates along the neuron and can be transmitted along the processes associated with it to other neurons or executive organs (muscle, gland).

The human body is made up of organs. An organ is a part of an organism that has only its own shape and structure and performs a specific function. Usually, an organ consists of several types of tissues, one of which plays a primary role.

Organs united by a certain physiological function constitute a physiological system. The following physiological systems are distinguished: integumentary, support and movement system, digestive, circulatory, respiratory, excretory, reproductive, endocrine, nervous.

AT integumentary system includes skin and mucous membranes that protect the body from external influences.

The system of support and movement is represented by a large number of bones that form the skeleton, and muscles attached to them. They give the body a certain shape, protect the internal organs, provide support and movement.

The digestive system includes organs oral cavity(tongue, teeth, salivary glands), pharynx, esophagus, stomach, intestines, liver, pancreas; their joint work ensures the entry of food into the body and its processing. The resulting nutrients necessary for the normal functioning of cells and tissues are delivered to them with blood.

The circulatory system includes the heart and blood vessels; their work ensures the process of blood circulation, as a result of which a constant supply of oxygen and necessary substances to cells and tissues and their release from metabolic products is carried out.

Respiratory system including nasal cavity, nasopharynx, larynx, trachea and lungs, is involved in providing the body with oxygen and in releasing it from carbon dioxide.

The excretory system includes the kidneys, ureters, bladder, urethra. It performs the function of removing metabolic end products, excess water, salts, organic compounds and toxic substances from the body.

The endocrine system includes various endocrine glands that produce special chemical substances- hormones involved in the regulation of the functions of all organs.

The nervous system is formed by nervous tissue that permeates all tissues and organs. It regulates and coordinates the activity of all other systems, ensuring the functioning of the body as a whole in its constant interaction with the external environment.

There is a close relationship between the structure of organs and their functions. On the one hand, the structure of an organ determines its function, on the other hand, the function performed by the organ affects its structure.

A living organism always responds to changes that occur in itself and in its environment. The reactions of the body are aimed at satisfying the needs that have arisen in it, protecting themselves from harmful influences and adapting to changing environmental conditions. This manifestation of the body's activity is called a function.

For normal life, a person needs:

1) maintaining consistency chemical composition and physico-chemical properties of cells and tissues, which is provided by physiological functions;

2) the establishment of continuous interaction with the outside world and the ability to control one's behavior, which is achieved with the help of mental functions.

2. Human skeleton

The human skeleton (ancient Greek ukelephpt - “dried”) is the totality of the bones of the body, the passive part of the musculoskeletal system.

Serves as a support soft tissues, point of application of muscles (lever system), receptacle and protection of internal organs. The skeleton develops from mesenchyme. The human skeleton is made up of 206 bones, and almost all of them are joined together by joints, ligaments, and other connections. The name refers to the ancient way of making a skeleton - drying in the sun or in hot sand.

The adult human skeleton contains about 206 bones, of which 33-34 are unpaired, the rest are paired. 23 bones form the skull, 26 - the vertebral column, 25 - the ribs and sternum, 64 - the skeleton of the upper limbs, 62 - the skeleton of the lower limbs.

The bones of the skeleton are formed by bone and cartilage tissues, which belong to the connective tissues. Bones consist of cells and intercellular substance.

In adults, for most of their lives, the ratio of skeletal mass to body mass is kept at 20%. In the elderly and old, this figure is somewhat reduced. Dry, macerated (successively defatted, bleached, dried) human skeleton weighs 5-6 kg.

The hyoid bone - the only bone not directly connected with others - is topographically located on the neck, but traditionally refers to the bones of the facial region of the skull. It is suspended by muscles from the bones of the skull and is connected to the larynx. 6 special bones (three on each side) located in the middle ear do not directly belong to the skeleton; the auditory ossicles are connected only with each other and participate in the work of the hearing organ, transmitting vibrations from eardrum into the inner ear.

Skeleton Functions

I. Mechanical:

support (formation of a rigid bone-cartilaginous skeleton of the body, to which muscles, fascia and many internal organs are attached);

movement (due to the presence of movable joints between the bones, the bones work as levers set in motion by the muscles);

protection of internal organs (formation of bone receptacles for the brain and sensory organs (skull), for the spinal cord (vertebral canal));

spring (shock-absorbing) function (due to the presence of special anatomical structures that reduce and soften concussions during movements: the arched structure of the foot, cartilaginous layers between the bones, etc.).

II. Biological:

hematopoietic (hematopoietic) function (in bone marrow hematopoiesis occurs - the formation of new blood cells);

participation in metabolism (it is the storehouse of most of the body's calcium and phosphorus).

3. Muscular system

Muscles are the organs of the body of animals and humans, due to the contraction and relaxation of which all movements of the body and internal organs occur. Muscles are formed by muscle tissue in combination with other tissue structures - connective tissue components, nerves and blood vessels.

There are about 600 muscles in the human body. Most of them are paired and are located symmetrically on both sides of the human body. Muscles make up: in men - 42% of body weight, in women - 35%, in old age - 30%, in athletes - 45-52%. More than 50% of the weight of all muscles is located on the lower extremities; 25-30% - on the upper limbs and, finally, 20-25% - in the torso and head. It should be noted, however, that the degree of muscle development varies from person to person. It depends on the characteristics of the constitution, gender, profession and other factors. In athletes, the degree of muscle development is determined not only by the nature of motor activity. Systematic physical activity leads to a structural restructuring of muscles, an increase in its weight and volume. This process of muscle restructuring under the influence of physical activity is called functional hypertrophy.

Names have been assigned to muscles for centuries. For the most part, these are descriptive terms that reflect the size, position, shape, structure, attachment, or function of the muscle. They are still in use today, such as the rhomboid major (shape and size), pronator quadrate (shape and function), levator scapulae (function and insertion).

Muscle sizes range from the gluteus maximus, which extends the hip, for example, when walking up stairs, to the very small (3 mm long) stapedius muscle, which regulates the sensitivity of the ear to sound vibrations.

Muscle tissue consists of muscle cells, which are most inherent in the property of contractility. These cells have long been called muscle fibers; this term only indicates that muscle cells have an elongated shape. The contractility of muscle fibers is provided by an apparatus formed by contractile proteins (actin and myosin), the interaction of which, proceeding with the use of energy (ATP), leads to cell contraction (shortening). Following the contraction, relaxation occurs, and then they return to their original length. Thanks to this property of muscle tissue cells, the whole variety of motor functions of the body and the mechanical processes occurring in it are achieved.

There are three types of muscle tissue and, accordingly, muscles, differing in the structure of muscle fibers and the nature of innervation.

Skeletal muscles, as a rule, are attached to a certain part of the skeleton, and with their help the body is held and moved in space, respiratory and swallowing movements are carried out, and facial expressions are formed. Microscopic examination showed that the skeletal muscle fiber along its entire length has a regular transverse striation in the form of alternating light and dark areas, which served as the basis for another name - striated muscles. Skeletal muscle functions are under the control of the central nervous system, i.e. are controlled by our will, so they are also called voluntary muscles. However, they can be in a state of partial reduction and independently of our consciousness; this state is called tone.

Cardiac muscle tissue (myocardium) makes up the bulk of the mass of the heart. The cardiac muscle is formed by many branching and crossing long fibers. In fish and amphibians, the fibers create a loose network through which blood passes easily, nourishing the working muscle. In humans, the heart muscle is dense, and its blood supply is provided by the system coronary vessels. Each fiber is a chain of individual muscle heart cells, firmly connected end to end. Like skeletal muscle fibers, these cells are striated. Rhythmic contractions of the heart muscle (unlike the skeletal muscle) are not under the control of consciousness, so it is involuntary.

Smooth muscle tissue owes its name to the fact that there is no transverse striation in its constituent cells. Fibrils of contractile proteins (myofibrils) located in their cytoplasm do not have the rigid structural organization that is characteristic of the other two types of fibers discussed above. Smooth muscle fibers have an elongated fusiform shape with pointed ends and a centrally located nucleus. Smooth muscles are part of the walls of blood vessels and most hollow internal organs, such as the gastrointestinal tract, respiratory tract, genitourinary system, etc. Smooth muscle cells can form long layers or strands in the internal organs, united by connective tissue layers and penetrated by vessels and nerves. The work of smooth muscles, like that of the heart, is under the control of the autonomic nervous system, and therefore they are involuntary. Functionally, they differ from other types of muscles in that they are able to carry out relatively slow movements and maintain tonic contraction for a long time. Rhythmic contractions of the smooth muscles of the walls of the stomach, intestines, urinary or gallbladder ensure the movement of the contents of these hollow organs. A striking example is the peristaltic movements of the intestines, which contribute to the pushing of the food bolus. The functioning of the sphincters of hollow organs is directly related to the ability of smooth muscles to long tonic contractions; this is what allows for a long time to block the exit of the contents of such organs, providing, for example, the accumulation of bile in gallbladder. The tone of the muscle layer of the walls of the arteries determines the size of their lumen and thus the level of blood pressure. In hypertension (hypertension), the increased tone of smooth muscles in the walls of small arteries and arterioles leads to a significant narrowing of their lumen, increasing the resistance to blood flow. A similar picture is observed in bronchial asthma: in response to some external or internal factors the tone of smooth muscles in the walls of the small bronchi increases sharply, as a result of which the lumen of the bronchi quickly narrows, exhalation is disturbed and respiratory spasm occurs.

4. Energy supply for muscle contraction

human skeleton myocardial acid

Energy sources for muscle contraction are special organic substances rich in potential energy and capable of splitting to give it away. These are adenosine triphosphoric acid (ATP), creatine phosphoric acid (CPF), carbohydrates, fats and proteins. ATP plays a special role among them, it is during its breakdown that muscles directly receive energy, other types of energy substances are used in the process of biochemical reactions to restore ATP.

Since the amount of ATP in the muscles is relatively small, the energy stored in it is quickly exhausted. Then CRF and glycogen (it is called animal sugar or starch) come into action, the energy released during their splitting restores the molecule, and with it the energy of ATP. When the energy reserves of ATP, CrF and glycogen are exhausted, new energy sources are used: carbohydrates, fats and proteins, which enter the muscles with the bloodstream and are oxidized, releasing energy to restore ATP. Thus, it becomes obvious that the diverse functions of the muscular system ensure the movement of a person, the vertical position of his body, the fixation of internal organs in a certain position, respiratory movements, increased blood and lymph circulation (muscle pump), heat regulation of the body along with other systems. Movement plays a significant role in the interaction of a person with the external environment. A person has more than 600 different muscles. They make up 35-40% of body weight in men (in athletes - 50% or more), in women - somewhat less.

The mechanical activity of muscles is carried out as a result of the ability of muscle fibers to go into a state of excitation, i.e. into an active state under the influence of biocurrents (impulses) going to the muscles along the nerve fibers. Excitation of muscle fibers is a complex system of energy, chemical, structural and other changes in cells that ensure the specific work of muscle tissue.

The work of the muscles is realized due to their tension or contraction. Tension occurs without changes in the length of the muscle (static work), contraction occurs with a decrease in its length (dynamic work). Most often, muscles work in a mixed (auxotonic) mode, simultaneously tensing and contracting in length. When working, the muscles develop a certain force, which can be measured in a certain way. Recall that strength depends on the number of muscle fibers and their cross section, as well as on the elasticity and initial length of an individual muscle.

Systematic physical training leads to an increase in muscle strength by increasing their elasticity. Human muscles as a whole contain approximately 300 million muscle fibers. If the activity of the fibers of all muscles is directed in one direction, then with simultaneous contraction they could develop a force of 25-30 tons. The bone and muscle systems are functionally naturally connected and together perform the musculoskeletal function. At various types contraction of the skeletal muscles, the body and its links move in space, while the state of the ligamentous-articular formations mentioned above is of great importance.

Conclusion

Human anatomy (from other Greek ?nbfpmYu - dissection< др.-греч. ?нЬ сверху и др.-греч. фпмЮ, tomй -- разрезание) -- раздел биологии, изучающий морфологию human body, its systems and organs. The subject of study of human anatomy is the form and structure, origin and development of the human body. Human anatomy is one of the fundamental disciplines in the system of medical and biological education, closely related to such disciplines that separated from it as anthropology and human physiology, as well as comparative anatomy, evolutionary theory and genetics. The separation of human anatomy from the sphere of the anatomy of living organisms is due not only to the presence of characteristic anatomical features in a person, but also to the formation of thinking, consciousness and articulate speech in a person.

The anatomy of a "normal" (healthy) human body is traditionally considered by organ systems - normal (systematic) human anatomy. In addition, on the basis of human anatomy, taking into account the accumulated surgical experience, such a discipline as topographic anatomy was created, which allows operating surgeons to study the structure of the body by region, considering the relationship of organs with each other, with the skeleton, etc. Functional anatomy is developing, considering the structure a person from the point of view of his functions (for example, the structure of blood vessels from the standpoint of hemodynamics, the mechanism of bone restructuring, taking into account the functions of the muscles acting on it, etc.).

List of used literature

1. Student's physical culture: Textbook / Ed. V. I. Ilyinich. 2001

2. Physical culture: Tutorial/ ed. Kovalenko V.A. 2000

3. Encyclopedia of health. Youth up to a hundred years. Belov V.I. 1993

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