Movement in massage is the simplest motor acts that are characteristic of a particular joint, taking into account its physiological mobility. It should be remembered that all joints are divided into simple (if they are formed by two articular surfaces) and complex (if there are more than two articular surfaces). In addition, joints can be complex - if there is some kind of disc, meniscus between the articulating articular surfaces, and combined - if several joints function together and independently. The volume of movement, or mobility of a joint, depends on several factors: for example, on its structure, on the difference in the angular dimensions of the articular surfaces. Flexion and extension occur around the frontal axis, adduction and abduction occur around the sagittal axis, and rotation occurs around the longitudinal axis. In combined motion, a circular motion is practiced around all axes. Movements are divided into basic - active and passive movements, and auxiliary - with yielding, with resistance, facial, idiomotor, articulatory, isometric. Movement, regardless of its type, has a beneficial effect on the human musculoskeletal system. Slow movements calm the nervous system. Movement is a means to treat physical inactivity. They improve the trophism of internal organs, accelerate metabolic processes in the body, increase the intensity of digestion, and increase the protective properties and resistance of the entire body. Movements are of great importance during stiffness - ankylosis, contractures, wrinkling and contraction of the bursa-ligamentous apparatus, microtraumas, hemarthrosis.
How breathing helps while stretching
The connection between relaxation, stretching and breathing is well known and accepted in both yoga and Western science. Physiologists explain this by the neurological dependence of movement and breathing, known as synkinesis - involuntary muscle contractions that accompany any motor act.
Let's look at this using paschimottanasana as an example. As you inhale, the muscles become stiffer, making it more difficult to stretch. The abdominal cavity fills with air like a balloon, making it difficult to bend forward.
Exhalation deflates the lungs and lifts the diaphragm higher into the chest. This frees up space in the abdominal cavity so that it is easier to bend at the lumbar spine and tilt the chest closer to the hips.
In addition, exhalation relaxes the back muscles and tilts the pelvis forward. In Paschimottanasana, the lower back muscles experience passive pressure.
Development of functional motor abilities of the body
Being flexible, a person can easily perform the movements necessary in everyday life:
- bend down to pick up a bag, tie shoelaces, pick up a child;
- stretch to the side for a phone or book;
- raise your arms and reach up with your whole body to hang laundry or remove curtains, wipe dust on the closet;
- perform lateral twisting and simultaneous stretching with your hands, “wielding” a vacuum cleaner brush, broom, mop, etc.
If the body is not properly prepared and flexible, all of these and any other types of normal activities can potentially lead to injuries to the back, upper and lower extremities, and neck, especially if the movements are performed quickly enough, with additional stress.
Read also: What is “bast” and why knit it?
Movements in massage
Concept of reception.
Movement is understood as elementary motor acts characteristic of one or another joint. In fact, this technique is a series of physical exercises used to influence individual muscle groups and joints. Performed at a slow speed (tempo) and maximum amplitude.
Physiological influence.
Movements have a beneficial effect on the musculoskeletal system, affecting not only the muscles, ligaments and joints, but also the reactivity of the body as a whole.
The physiological effect of the intake is determined by four effects: tonic, development of compensation, trophic and normalization of functions.
During the technique, the impulse from proprioceptors and other nerve endings involved in movements increases. The motor zone of the cerebral cortex is excited, and this reflexively (motor-visceral reflex according to M.R. Mogendovich) causes increased function and improves the trophism of the vegetative organs. The function of the cardiovascular system improves, the function of external respiration increases, metabolism and intensity increase.
digestive processes, protective properties and resistance of the body as a whole.
When the function of any system is disrupted, the work of the undamaged part or another system is enhanced, that is, movements help accelerate the formation of compensation.
Movement improves the secretion and circulation of synovial fluid, as well as blood and lymph circulation in the joint area, increases metabolic processes and accelerates regeneration processes in tissues. Under the influence of movements, the development of loss caused by physical inactivity is delayed.
Movements have a good effect in the treatment of joint stiffness, wrinkling and shortening of the ligamentous apparatus, muscle contractures, adhesions and salt deposits that form near the joint and limit its movements. Under the influence of movements, inflammatory exudates and hemorrhages resolve faster, the contractility of muscle fibers and the elasticity of muscles and ligaments improve.
All this is of great importance not only for macro-, but also for microtraumas, which sometimes occur almost unnoticed or cause a feeling of “awkwardness” in the joints.
Types of reception: 1)
passive movements; 2) active movements; 3) movements with resistance.
Execution technique. Passive movements
performed by a massage therapist most often at the end of a massage session with the massaged person lying on his back. The person being massaged should be as relaxed as possible and not take part in the technique. Movements in the joints are performed along the natural axes of each joint slowly, gently, with the amplitude gradually increasing to maximum by the 4-5th time they are performed, and this maximum should not cause pain.
Passive movements in the joints of the hand
are performed in a massaged position lying on your back, with the arm bent 90° at the elbow joint and resting on the couch. When moving in certain joints of the fingers of the hand (flexion-extension, abduction-adduction, circular - for the first fingers), the massage therapist fixes the phalanges with his fingers so that there is no movement in other joints. When flexing and extending the metacarpophalangeal joints, he should fix the fingers with one hand and the wrist joint with the other (Fig. 41).
In the wrist joint
flexion and extension, circular movements, adduction and abduction are performed. To do this, one hand of the massage therapist fixes the forearm closer to the wrist joint, and the other, clasping the fingers of the person being massaged, makes the indicated movements (Fig. 42)
Rice. 42. Flexion of the hand at the wrist joint.
Rice. 41. Passive movements in the metacarpophalangeal joints: a
-
bending;
b -
extension of the fingers.
Rice. 43. Flexion-extension at the elbow joint.
■
In the shoulder joint
flexion and extension, rotation, abduction-adduction and rotation are performed. The massage therapist fixes the arm bent at the elbow joint in the area of the shoulder and forearm and, without moving the elbow, makes circular movements, involving the scapula. In this position, he brings the shoulder to the auricle (Fig. 44). To increase the amplitude of flexion-extension movements, the person being massaged should lie on the edge of the couch so (Fig. 45) that the shoulder joint and arm hang down (without support). When performing rotational movements of the entire upper limb, the massage therapist takes the massaged person’s hand, as if shaking hands, and makes movements of maximum amplitude in both directions.
At the elbow joint
flexion and extension, pronation and supination are carried out. For flexion-extension, the massage therapist grabs the shoulder with one hand as close to the elbow joint as possible, and the forearm with the other hand at the wrist and makes movements. For pronation-supination, the massage therapist takes the hand of the person being massaged, as if shaking hands: with the left hand - the left, with the right - the right. The massage therapist’s other hand holds the bent limb being massaged by the elbow joint (Fig. 43).
If passive movements are performed in a sitting position, then the massage therapist stands behind the person being massaged and places one hand on the shoulder girdle in the area of the acromion, the other fixes the bent forearm of the person being massaged at the elbow joint (Fig. 46). In this position, rotations, abduction-adduction, flexion-extension are performed. To rotate the shoulder, the arm of the person being massaged is bent at the elbow joint: the massage therapist, standing in front, fixes the shoulder in the lower third with both hands so that the forearm of the person being massaged lies on his forearm, and performs rotation.
Rice. 44. Bringing the shoulder to the auricle.
Rice. 45. Flexion-extension movements in the shoulder joint.
Rice. 46. Abduction-adduction in the shoulder joint in a massaged sitting position.
Rice. 47. Flexion-extension at the ankle joint.
Methodological requirements for performing movements in the joints of the foot
similar to those applied to the joints of the hand.
When performing passive movements in the ankle joint
The massage therapist grabs the heel tendon area with one hand and the arch of the foot with the other. In this joint, flexion and extension, pronation and supination, as well as circular movements of the foot in both directions are carried out (Fig. 47).
Passive movements of the knee and hip joints
are most often performed as follows: the massage therapist clasps the ankle joint with one hand, places the other hand on top of the thigh just above the knee joint and brings the heel to the gluteal region (Fig. 48); then one hand of the massage therapist fixes the heel tendon, the other - the quadriceps tendon, and he performs a very slow extension in the knee joint, while
Rice. 48. Flexion of the lower limb at the knee joint and adduction of the heel to the gluteal muscle.
Rice. 49. Extension in the knee joint.
The limit of the amplitude of flexion in the hip joint is determined by the moment of the beginning of flexion in the knee joint of the other leg lying on the couch (Fig. 50); when performing rotational movements, the leg, bent at the knee and hip joints, is adducted, then straightened, bent again, abducted and unbent, etc. (Fig. 51); during rotation, the massage therapist rests on the iliac crest with one hand, with the other he fixes the shin above the ankle joint and turns the leg either inward or outward (Fig. 52).
the lower leg goes up (Fig. 49), after which the massage therapist again bends the leg at the knee joint, and moves the hand lying on the thigh under the knee and lowers the leg onto the table; then the massage therapist brings the heel to the buttock, then moves the hand lying on the thigh to the lower leg and begins to slowly bring the knee to the chest.
Rice. 50. Bringing the knee to the chest.
Rice. 51. Hip abduction and circular movements in the hip joint.
Rice. 52. Rotation in the hip joint.
Rice. 53. Flexion-extension in the ankle joint when the massaged person is lying on his back.
Passive movements in the joints of the lower extremities can be performed in a massaged position lying on the stomach. When carrying out movements in the ankle joint, the massage therapist fixes the foot with one hand and the shin in the lower third with the other, while the leg should be bent 90° (Fig. 53). When bending the knee joint, the massage therapist clasps the ankle joint with one hand and places the other on top of the lower back (Fig. 54). Extension, abduction and adduction in the hip joint are performed as follows: one hand of the massage therapist is placed under the shin from the inside, the other fixes the lower back, and the greater the amplitude of the movements performed, the stronger the lumbar spine is pressed against the massage couch (Fig. 55).
Passive movements in the cervical intervertebral joints
performed in a massaged sitting position. The massage therapist, standing behind, places his palms on the head of the person being massaged above the ears on both sides and tilts the head to the right and left (Fig. 56) and circular movements in both directions. Placing one hand on the forehead, the other on the back of the head, the massage therapist tilts his head back and forth.
Rice. 54. Flexion at the knee joint and adduction of the heel to the gluteal muscle while the massaged person is lying on his stomach.
Rice. 55. Abduction in the hip joint when the massaged person is lying on his stomach.
Rice. 56. Head tilts left and right.
Passive movements in intervertebral joints
torso
performed in two positions.
The person being massaged sits. The masseur stands behind him, puts his hands on his shoulder joints and bends his torso forward, then straightens it back. After this, moving his hands to the area of the deltoid muscles, he turns the torso of the massaged person to the right and left (Fig. 57).
The person being massaged lies on his stomach. The massage therapist places one hand under the person being massaged below the neck and performs torso extension (Fig. 58). At the same time, the other hand fixes the interscapular area, and after each movement it gradually shifts to the sacrum area. Then the massage therapist places one hand under the shoulder joint of the person being massaged farthest from himself, passing it between the limb and the torso, with the other hand he fixes the shoulder blade or lumbar region closest to himself and twists the spinal column (Fig. 59).
Rice. 57. Turn the body left and right.
Rice. 59. Twisting of the spinal column when the massaged person is lying on his stomach.
Rice. 58. Extension of the torso.
In addition to the types of techniques described above, there are a number of others that actually belong to oriental (Uzbek) massage and are called stretching and twisting of the upper and lower extremities.
Movements with resistance.
This technique has the following varieties: 1) the massage therapist performs movements, and the person being massaged offers resistance; 2) the person being massaged performs the movements, and the massage therapist provides resistance.
The methodological requirements for the technique of performing the technique are the same as for passive movements.
Movements with resistance allow you to selectively influence any muscle group or joint-ligamentous apparatus, which is of great importance in the practice of therapeutic massage, especially for maintaining the tone of the muscular system, strengthening muscles, increasing their elasticity, stimulating the healing processes of soft and bone tissues, etc. Instead of movements with resistance, various mass-produced training devices have recently begun to be widely used and make it possible to exert yielding, overcoming and static influences on the muscular system and ligamentous apparatus.
Active movements.
They are performed only by the person being massaged on the instructions of the massage therapist in order to check the effect of the massage techniques on the tone and elasticity of certain muscle groups. The classification of active movements is described in detail in any section of therapeutic physical education.
Most common errors
when performing movements:
1) a sharp increase in the amplitude of movements to a maximum without sufficient preparation;
2) rough (jerky) execution of movements;
3) performing the technique not along the natural axes characteristic of the joint.
Updated: 2019-07-09 20:55:52
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What kind of stretching is there?
Static exercises - when you make an effort and, for example, clasp your own feet with clasped hands in a sitting position, folding in half. This is the so-called “fold”.
Dynamic stretching is the same exercise performed with amplitude: you bend rhythmically, each time bending your chest lower and lower towards your knees.
Static-passive stretching is an exercise in which the “stretched” state is maintained not by muscle effort, but by the weight of your own body. A classic example is when we do the splits, longitudinal and transverse.
The most effective is paired stretching, when two people participate in the exercises: a partner or trainer helps to stretch. When a person works alone, it is more difficult for him to relax his muscles. And under the influence of a partner, you can relax as much as possible and achieve better results in a shorter time. True, pair work requires special caution. The partner's influence should increase very gradually. The movements are smooth and soft to avoid injury. And it is better to perform such exercises under the supervision of a trainer.
Scientists tell how to stay healthy at work
The role of connective tissue in the development of flexibility
Connective tissue makes up the majority of our body. It forms intricate networks that connect all parts of the body and divide them into individual anatomical structures: bones, muscles, organs, and so on.
Connective tissue. biology.about.com
In the study of flexibility, we will concern only three types of connective tissue:
- Tendons. Serve to transmit force by connecting muscles and bones. Tendons have enormous tensile strength, but they are also quite sensitive to stretching. By stretching a tendon just 4%, you can tear it or lengthen it so that it cannot return to its normal position.
- Ligaments. The tendons can safely stretch a little more, but not by much. They bind the bones within the joint capsule and play an important role in limiting flexibility. It is generally advised to avoid stretching them: this can make the joints less stable and increase the risk of injury. This is why the knees need to be stretched very gently.
- Fascia. This is the third type of connective tissue that is much more important for the development of flexibility. The fascia accounts for 41% of the total resistance to movement.
Let's apply this knowledge to one of the basic asanas - paschimottanasana. This is a forward bend in a sitting position. It stretches a chain of muscles that starts at the Achilles tendons, moves up to the back of the legs and pelvis, and then continues up the spine and ends at the base of the head.
As a rule, during yoga classes this pose is simply fixed for some time - from 30 seconds or longer. While holding the pose, the instructor corrects the students and encourages them to breathe deeply and evenly.
This practice allows you to change the quality of connective tissue plasticity. Prolonged poses cause healthy, permanent changes in the fascia that connects your muscles.
If you hold the pose for a short time, a pleasant feeling of muscle stretching occurs. But this will not necessarily lead to structural changes that will increase flexibility.
Julie Gudmestad
physical therapist and certified Iyengar yoga instructor
The pose must be held for 90–120 seconds to change the underlying substance in the connective tissue. The base substance is a non-fibrous gel-like substance that contains connective tissue fibers - collagen and elastin. It is what stabilizes and lubricates connective tissues.
Active:
- traction force of skeletal muscles:
- size;
- direction;
- application point.
Strength is determined, in turn:
- physiological diameter;
- area of origin and attachment;
- the type of lever in which the movement occurs.
Since most muscles act on a joint at some distance from it, they have a lever arm, and therefore it is more correct to talk not about muscle strength, but about the moment of rotation of the muscle force (the product of the magnitude of the force and its arm).
Passive:
- elastic traction force of soft tissues (ligaments, fascia, muscles);
- resistance force of cartilage, bones;
- molecular cohesion strength of synovial fluid.
When analyzing the work of the passive and active parts of the musculoskeletal system in various body positions, it is necessary to take into account the following.
With different stances, the force of gravity, directed downward, always acts on compression and tends to bend or straighten individual parts of the body, depending on whether the vertical force of gravity passes in front or behind.
In some cases, when the vertical passes through the middle of the joint, internal forces are not included in the work (the torque of the muscle force is zero)
. When the body is in a hanging position, the force of gravity exerts tension, trying to tear the body off the crossbar and break all the links of the body in the joints.
Overall center of gravity
- this is the point of application of the resultant forces of all gravity of its constituent parts (body parts). Each part of the human body, having a certain weight (mass), a specific location of the mass, also has a certain point of application of the action of this mass, i.e.
the action of gravity - your center of gravity
.
Centers of gravity of body links
Definitionof.c.t. the body is very complex. It was first defined by Borelli in 1679. He used the principle of the 1st class lever by placing a person on a board and balancing it on a sharp wedge. Borelli pointed out that o.c.t.
of the human body in a horizontal position, located between the buttocks and pubis. Subsequently, Garles, using the Borelli method, determined the centers of gravity of individual body parts on frozen corpses.
The most accurate method for determining the r.c.t. body is a method based on the use of a lever of the 2nd kind (Scheidt), which allows you to establish the location of the o.c.t. body from the plantar surface of the feet.
In this case, the subject is placed on a board, one end of which is fixed, and the other rests on a decimal scale.
The lever is in equilibrium when the product of the length of the body (arm-lever) by the decimal scale indicator is equal to the product of the distance from the center of gravity. body from feet to body weight.
It is recommended to define the projection o.c.t. body in three planes: frontal, vertical and anteroposterior. This should not be neglected, considering that in the sagittal plane the o.c.t. The body occupies a middle position, since the right and left halves of the body are almost identical. It is known that the weight of the right half of the body is 500 g more than the weight of the left half (the right has a massive liver and better developed muscles).
Determining the GCT plays an important role in solving various problems of movement mechanics. For example, the balance of the body and the degree of stability of the body are determined by the position of the GCT. The position of the central mass is also one of the indicators of a person’s physique.
When we are talking about a living person, we do not mean a geometric point, but a sphere 5-10 mm in size, located in a stand-up position in the pelvic area at the level of the 5th lumbar and 1st sacral vertebrae.
Individual fluctuations in the height of the BCG are very noticeable and depend on the person’s gender, age, body type, time of day, etc. In women, in a standing position, the BCG is lower than in men.
In children, the GCT is located higher than in adults.
The links of the human body, even in a normal position (and especially during movements), are not located vertically on top of each other; angles are formed between them in the area of connections (joints). In this regard, the vertical of their center of gravity, as well as the vertical of the o.c.t. the bodies pass at a certain distance from the center of the joint, so a moment of rotation due to gravity arises.
The torque of gravity is the product of the magnitude of the force of gravity and the length of the arm of its action. The greater the moment of gravity, the greater the tension experienced by the muscle group opposite to the action of this force. Thus, o.c.t. body is an indicator of the distribution of body weight, which determines to a certain extent a person’s physique.
It allows you to establish the type of balance and get an idea of the degree of stability of the body in a particular position. Trajectory o.c.t. bodies during movements allows us to study the speeds, accelerations, forces experienced by the body and its constituent parts. And, finally, according to the location of the vertical, lowered from the o.c.t.
body or the center of gravity of an individual link, you can get an idea of the degree of tension of the muscles counteracting the force of gravity.
Rice
. A method for determining the horizontal plane of the general center of gravity of a body by using a balanced board as a lever of the first class
The figure shows a board balanced on a sharp wedge with the subject balanced on it. The broken line shows the plane of the general center of gravity of the body (). The lower horizontal line indicates the height of the body in a lying position, and the two higher horizontal lines indicate the distance from the plantar surface of the foot and from the top of the body to its general center of gravity.
Rice.
A method of determining the horizontal plane of the general center of gravity of a body by using a balanced board as a lever of the second
The point in the center of the circle with a broken line passing through it below shows the desired position of the plane of the general center of gravity.
The distance of this point from the plantar surface of the foot is determined from the equation according to which the product of this value by the total size of the body is equal to the product of the total height of the body by the weight of a horizontal body, determined by weighing on the device, as indicated in the figure.
Rice
. Position of the center of gravity (•) for men and women
On average, it is higher in men than in women. Projection on the back surface of the body at the same height (author’s observation)
Rice.
The position of the common center of gravity of two men,
having different body types, but the same height.
The left figure, compared to the right, is more developed
belt of the upper limb and the entire upper half of the body.
At the same time, the left figure has a common center of gravity located
higher than that of the right figure (author's observation)
Support area
. When establishing the degree of stability of the body, the area of support is important. The support area of the body is the area of the supporting surfaces of the body and the area of the space enclosed between them. The larger the area of the support, the greater its stability.
Thus, stability in a standing position is greater if the legs are shoulder-width apart than if they are closed; when standing on one leg, the support area is smaller than when standing on two legs; on skis - more than on skates.
In a fencer's or boxer's stance, the support area is larger than in a normal standing position, hence the maneuverability without loss of balance is also greater.
Type of body balance
– depends on the GCT and the area of the support. There are three types of equilibrium:
- steady state
(GC is located below the support area) –
hangs ; - unstable
(GC is located above the support area) –
racks ; - indifferent
(GC moves and is outside the body) –
wheel .
Rice
.Scheme of stable (left), unstable (middle) and indifferent (right) body equilibrium
body resistance
depends on the height of the center of gravity and the size of the support area. The larger the area of support and the lower the center of gravity, the higher the degree of stability of the body. The quantitative expression of the degree of stability is the angle of stability.
The stability angle is the angle formed by the vertical force of gravity and the tangent drawn to the edge of the support. The larger the stability angle, the higher the degree of stability. In a symmetrical position of the body, the vertical, lowered from the body's central center, passes through the center of the support area. The stability angles will be the same.
An example of such a position is the “splits” exercise.
The vertical, lowered from the o.c.t., passes at a certain distance from the axes of rotation in the joints. With an asymmetrical position of the body, the vertical, lowered from the o.c.t. body, moves to one of the edges of the support area. The angles of stability in this position will be different. When the body is brought out of balance, the movement will occur in the direction of the smallest angle.
Center of volume and specific gravity of the human body
- this is the point of application of all forces, the pressure of the external environment (water, air) on the human body
To analyze movements during swimming, to determine the hydrodynamic qualities of a swimmer, you need to understand the concept of the center of volume. Volume center
is called the point of application of all the forces of water pressure on the human body. Naturally, if the vertical of the general center of the volume coincides with the vertical of the center of gravity.
body, it is easy to maintain a horizontal position in water. The general center of volume in humans is slightly higher (2-6 cm) than the center of gravity. bodies. The closer the body's center of gravity is to the center of the volume, the easier it is to maintain a horizontal position. To approximate the center of gravity.
body to the center of the volume, extend their arms up, put them under their head, etc.
Knowing the volume and weight of a person, you can determine its specific gravity
, which is a more accurate quantitative characteristic of a person’s physical development and an indicator of the strength of the body
The average weight of a man is 1,0413±0,0011
.It is higher among athletes than among non-athletes.
So, for skiers the weight is 1.0844±0.0005
, for football players -
1.0791±0.0005
, for swimmers
-1.0775±0.0005
. Based on the dynamics of the specific gravity, one can judge the degree of training of the athlete.
An increase in specific gravity indicates an increase in plastic processes occurring in the body, in particular an increase in muscle mass, and a decrease in specific gravity indicates increased fat deposition. Specific gravity is associated not only with the structural and mechanical properties of the body, but also with a number of physiological indicators: oxidative processes, amount of blood, etc.
Source: https://StudFiles.net/preview/2835512/page:4/
Why develop body flexibility in strength sports?
Over time, training in strength sports such as weightlifting, powerlifting, bodybuilding, crossfit, muscle fibers are noticeably shortened. This is due to the fact that basically all exercises are aimed at maximum peak contraction, at which either an increase in strength or an increase in muscle mass is achieved. Constant contraction shortens the muscles, putting them into spasm, which persists and only intensifies.
Since the emphasis in strength training is on the positive, contractile phase, the negative or relaxation phase is performed with minimal amplitude, which is not capable of returning the muscles to their normal physiological state. And this subsequently contributes to the deterioration of blood supply to the muscles, slower recovery, and increased injury to muscles, joints and ligaments. All this leads to a slowdown in the growth of mass and strength, to overtraining, due to which progress stops and a number of negative factors appear on the part of the functions of the musculoskeletal system.
Therefore, it is important to return the muscles to their normal state, and this is achieved by stretching the muscles and ligaments after exercise. In the future, you can achieve faster results in strength sports than in the absence of flexibility development.
Characteristics of physical activity and its significance in human life
If a person leads a healthy lifestyle, then he probably knows that high physical activity is an integral part of health.
In the time of technology and machines, we increasingly forget that movement is a panacea for many diseases, so let’s take a closer look at physical activity and its importance for human health.
What is this?
Motor activity is a set of movements that are performed in the processes of human life. We can also say that this is an integral part of people’s lifestyle, which depends on socio-economic and cultural factors, as well as physical education, and the functional characteristics of the body.
Physical activity is also influenced by the amount of free time, motivation, availability of places and facilities for physical activity. The benefits of a healthy lifestyle and physical education for the body.
Motor activity is motor actions, which are purposeful motor acts, which consist of movements of unconscious, inappropriate mechanical movements of the body or its parts.
Motor activity is a part of physical exercises that vary in complexity, movement structure, motor composition and motor action.
Highlight:
- A set of simple movements and their combinations, which are called analytical. They are the basis of exercises that are selectively aimed at developing various motor abilities.
- Strength and speed - they affect the body as developing, supporting and restorative factors.
- Natural movements such as running, walking, throwing, jumping, swimming.
Motor activity is aimed at:
- protect the body;
- engage in work, household and sports activities.
Quantitative and qualitative characteristics
Quantitative characteristics consist of:
- range of motion;
- number of movements;
- number of repetitions.
Qualitative characteristics consist of energy costs that are associated with the performance of motor actions and activities. Important! Muscle exercise is very important for preventing joint diseases, and is also a prevention of early aging.
Effect on the body
Muscular load, which occurs as physical activity, allows you to relieve fatigue, nervous tension, increase efficiency and vitality.
Thanks to the impulses that come from the skeletal working muscles, the course of inflammatory processes is stimulated, as well as the functional activity of organs and systems, which is an integral part in maintaining human health and preventing aging of the body.
Effect of physical activity on the body:
- Vascular training, improvement of capillary and collateral circulation.
- The opening and functioning of the smallest blood vessels that penetrate the skeletal muscles, as well as the heart.
- The blood is saturated with oxygen and the capacity of the vessels increases, reserve blood flows from the spleen and liver.
- There is an influx of blood, which is rich in oxygen, microcirculation and metabolism in the tissues and cells of the body are improved, the function of the digestive glands is stimulated, and the activity of the intestines, pancreas and liver improves.
- Physical activity helps to dilate blood vessels, enrich the human body with oxygen, calm the excited nervous system, and in the morning it awakens the body and has a positive effect on the psychological state.
- People who engage in physical activity live longer, suffer less from hypertension, atherosclerosis and coronary heart disease.
Evening activity will reduce the psycho-emotional stress that has accumulated during the day, as well as fatigue, which contributes to better falling asleep and sound sleep. Important! Patients who have initial manifestations of atherosclerosis and hypertension should definitely engage in physical activity; it is also very important for people with mental work to engage in physical activity, because physical activity stimulates the functioning of the brain.
Physical activity is especially important for children. Physical activity can start at an early age.
The fact is that in childhood, physical exercise will prevent the development of chronic diseases, diabetes, heart disease, osteoporosis, and will help improve mental development.
Types of physical activity
There are different types of physical activity that have a beneficial effect on the physical condition of the body. They differ from each other and have some features; let’s look at them in more detail.
Walking
Walking is an integral part of human life - it is a complex coordinated activity of skeletal muscles and limbs, which is a method of locomotion.
Walking is the easiest way to exercise. Walking is very beneficial for the body. When walking, most of the human muscles work, which stimulates gas exchange in the lungs, improves breathing and memory.
It is especially useful to walk in the morning and evening, so if you have the opportunity, then walk at this time.
Run
Running is one of the ways a person moves; unlike walking, it has a certain “flight phase”. This occurs through complex and coordinated activity of the limbs and skeletal muscles.
Running, unlike walking, does not have a double support phase, although in both cases the same functional muscle groups are involved.
Running helps increase the threshold of endurance, improves metabolism, prevents cardiovascular diseases, and also helps control weight.
Running has a beneficial effect on a person's immune system, improves skin tone, strengthens leg muscles, improves metabolism and prevents cellulite, helps improve the functioning of the nervous and endocrine systems.
During this type of movement, capillaries are activated, which stimulates the resonance of blood flow in the vessels. Learn about the health benefits of running.
Dance and fitness
These types of motor activities are rhythmic movements that are performed to music. During such exercises, not only the muscles work, but the lungs and heart.
Dancing and fitness are long-term and fairly intense exercise, which helps develop endurance and is also very effective in losing weight.
Bicycle rides
Cycling is a very popular form of physical activity that affects a person’s weight loss.
Also, while cycling, most muscles work; cycling helps prevent the development of cardiovascular diseases, lung diseases, and musculoskeletal diseases. The obvious benefits of cycling. While cycling, the respiratory system actively works and the blood is enriched with oxygen.
This activity helps speed up metabolic processes in the body, which promotes weight loss and keeps the body in good shape.
Swimming
Swimming increases the strength of the respiratory muscles, increases their tone, enhances ventilation of the lungs and increases their vital volume.
As a result of regular swimming, you can strengthen your heart, as the strength of the heart muscle increases. Let's learn breaststroke swimming techniques together. Swimming has a positive effect on the central nervous system, helps strengthen it, and improves blood supply to the brain.
Swimming is also an effective means of hardening, which helps increase the body's resistance to colds and resistance to infections.
Effect of lack of movement
If a person does not engage in physical activity, muscle atrophy may occur, which occurs in old age.
It has also been scientifically established that when bed rest is observed for 12 days, stagnation occurs, the force of heart contraction decreases, the pulse slows down, metabolic disorders occur, oxygen starvation of the body, general weakness, and atrophy of some muscles occur.
These symptoms especially manifest themselves during operations and injuries, after which a person is required to observe strict bed rest, so doctors prescribe physical therapy and physical activity.
During a lack of muscle activity in a modern person, which is called physical inactivity, profound changes occur in the cardiovascular system, circulatory and metabolic disorders, changes in the structure and function of the myocardium, and the development of atherosclerosis of the aorta and peripheral coronary arteries.
Important! If thrombosis occurs in such people, death can occur because the roundabout pathways of the blood circulation are very poorly developed and have a low reserve capacity of the heart.
A person who is used to leading a sedentary lifestyle can experience regeneration of the heart muscle, during which the blood supply to the myocardium weakens, reserve capillaries, anastomoses and connecting arteries decrease.
Other components of human health
A healthy lifestyle is not only physical activity, but also its other components, such as:
- balanced diet;
- daily regime;
- rejection of bad habits;
- compliance with personal hygiene rules.
Physical activity is aimed at strengthening the health of the entire body and preventing the development of dangerous diseases. It is important to choose the type of physical activity that is right for you, performing it in accordance with the recommendations of your attending physicians or instructors.
Source: https://lifegid.com/bok/1770-zachem-nuzhna-dvigatelnaya-aktivnost.html
A little theory and terminology
General flexibility - determines the capabilities of the body as a whole, its ability to perform movements in the largest joints and in various directions.
Special flexibility
Active flexibility is the ability to perform movements due to one’s own muscle efforts.
Passive flexibility is the ability to perform movements under the influence of external forces (partner, additional weight).
Passive flexibility is higher than active and depends to a greater extent on the anatomical structure of the joints, while active flexibility depends on the strength and extensibility of the muscles. The difference between the values of passive and active flexibility is called the flexibility margin.
Dynamic flexibility - flexibility manifested in exercises of a dynamic nature (repetition of swings and twists from a small to a wider amplitude).
Static flexibility - flexibility manifested in exercises of a static nature (long-term execution of an exercise with a gradual increase in effort).
Passive movements
They are performed by a massage therapist, but the person being massaged does not take part in them. The patient lies in a supine position. When performing passive movements, a number of rules must be followed: a) the massage therapist must stand on the side of the sore joint; b) the right hand fixes the patient’s right arm or leg, the left hand fixes the left; all necessary movements in a given joint are performed by the hand of the same name; c) before starting to perform passive movement, ask the patient to show active movement in this joint; during the first procedures, you do not need to go beyond the limits of possible movement, and only after several sessions gradually increase the amplitude of the effect; d) the second hand of the massage therapist (the one that is not of the same name in relation to the sore limb of the person being massaged) fixes and presses on certain points - those that act most effectively in developing a given joint; e) at the moment of restoration of the missing range of motion in the joint, it is necessary to increase the pressure on the pressed point to 5-10 kg, and constantly fix this point with the opposite hand; f) the dosage of movement, its amplitude and number of times should be increased gradually from session to session. Various types of passive movements can be performed, if necessary, with the patient lying on his stomach. Passive movements include types such as traction, stretching, stretching, stretching, and a certain posture.
How to develop flexibility
The first and necessary stage of developing flexibility is for the athlete to perform warm-up exercises for 10-15 minutes. Cardio exercise is considered the ideal option.
The athlete will benefit from jumping rope, walking in place, running, and squats. They will increase body tone and ensure blood flow to the muscles. After this, you can proceed directly to flexibility exercises.
Methods for developing flexibility
There are two main ways to develop flexibility. The first is the repeated stretching method, the second is the static stretching method, which has several variations. The choice of method depends on how much flexibility needs to be trained.
Repeated stretch method
Based on the fact that repeating an exercise multiple times allows you to stretch your muscles more. In this case, the amplitude of movements should gradually increase. At the beginning of classes it will be small, but by 8-12 repetitions it should be brought to the maximum. Reducing the range of movements serves as the limit for the optimal number of repetitions.
Static stretch method
It is based on the dependence of the degree of stretching on its duration. You should relax and then do a flexibility exercise. After this, it is necessary to maintain the final position from 10 seconds to a couple of minutes. The exact time depends on the capabilities and experience of the person. Static exercises can be performed either alone or with a partner.
Active-static stretching method
It uses maximum tension on the antagonist muscles to stretch a specific muscle. This technique is recommended for those who do, for example, gymnastics. This sport involves certain types of active flexibility.
Stretching method with alternating tension and relaxation of muscles
Provides for the simultaneous contraction of antagonist muscles. Tissue elasticity increases due to a combination of autogenic inhibition before stretching and reciprocal inhibition during stretching.