8th ed. - M.: 2012. - 207 p.

Tutorial contains Mandatory minimum educational material on the course "Physical culture" and is written in accordance with the Comprehensive program of physical education of students in grades 1-11. The textbook contains theoretical information about the basics of physical culture, compulsory educational material on sports games, athletics, gymnastics, elements of martial arts, swimming and ski training. Self-study hockey, badminton, skating and skateboarding are also described.

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The size: 38.1 MB

Introduction 5

Section 1. What you need to know

§ 1. Influence of age characteristics of the body on physical development and physical fitness 10

§ 2. The role of the musculoskeletal system in the performance exercise 12

§ 3. The value of the nervous system in the control of movements and regulation of body systems 14

§ 4. Mental processes in teaching motor actions 17

§ 5. Self-control during physical exercises 18

§ 6. Fundamentals of training and self-training in motor actions 25

§ 7. Personal hygiene during exercise 26

§ 8. Injury prevention and first aid for injuries and bruises 28

§ 9. Improvement of physical abilities 31

§ 10. The history of the emergence and formation of physical culture 33

§ 11. Physical culture and the Olympic movement in Russia 34

§ 12. Olympics...

Have a rest - look at pictures, jokes and funny statuses

Miscellaneous aphorisms

If you can invent something, you can do it. (Walt Disney)

Quotes and Statuses with meaning

They don’t sit in prison as much as I do in VKontakte.

Jokes from school essays

Ivan IV did not like people from childhood, which is why there were mass executions.

One of the effective forms of increasing the level of motor activity and continuing educational work with students should be homework for physical education.

In the process of doing homework, students are introduced to systematic physical exercises, physical culture gradually becomes a habit among schoolchildren. In addition, trying to do their homework well, they teach themselves to work actively and conscientiously, improve their motor skills and abilities, and develop the necessary physical qualities. All this gradually leads to the formation of the personality of the student in the learning process.

In his research, L.S. Vygotsky put forward a thesis about the leading role of education in relation to mental development. This idea is also reflected in the activities of the teacher, who offers homework as a continuation of the learning process. Scientists have noticed that through a purposeful change in the content of the main didactic material in training, by increasing the proportion and measure of independent work, systematic studies can be stimulated. Therefore, an increase in motor activity and an increase in motor fitness of schoolchildren can be achieved through an increase in the proportion of schoolchildren's independent physical exercises. And the first stage will be the systematic implementation by all students of homework in physical education.

What motivates the need to study the problem of homework in physical education?

Firstly, the issue of homework in physical culture has not yet been reflected in the general pedagogical literature and is poorly studied from the point of view of health improvement and education. There are still teachers who do not recognize homework in physical education, believing that they increase the already very large workload of schoolchildren.

Secondly, homework assignments in physical culture, solving certain problems, have their own characteristics that distinguish them from homework assignments in other general education subjects.

Thirdly, homework not only contributes to the popularization of physical exercises among schoolchildren, but also is a factor that reduces the mental overload of children and stimulates the proper organization of their free time.

The main task of homework in physical education is to create conditions for preparing students to fulfill the requirements state program on physical culture, to develop motor qualities and to introduce students to systematic physical exercises. In addition, using homework, you can solve such problems as improving and correcting the posture of students, teaching the manufacture of simple sports equipment, developing personal hygiene skills, etc. Consequently, the content of homework depends on what tasks the teacher of physical culture sets for students.

Why don't homework in physical culture take root, why are they ineffective and do not bring due satisfaction to either the physical education teacher or the students?

Apparently, this is due to the lack of theoretical developments on this problem.

When organizing and conducting homework, many issues arise, the solution of which causes difficulties for physical education teachers. Let's try to solve them.

Is it necessary to give physical education homework to all students in the class?

Many teachers complain that students do not do homework or do it without much interest. This is because they do not always understand the meaning of the tasks or consider them uninteresting. It turns out that when the teacher gives the same task to the whole class. Therefore, homework should not be very difficult, and at the same time, it is necessary that students make some effort when doing it.

But in the class there are students who have high motor fitness and fulfill all the requirements of the teacher on the first try. Do they need to be given a task, like everyone else? Probably not always. Firstly, they, due to their preparedness, will not fulfill it anyway, since they cope well with all the standards. Secondly, these students, as a rule, negatively influence other students, dissuade them from doing homework.

You should not give homework to students who are engaged in the sports sections of voluntary societies and youth sports schools. This approach will allow more attention to be paid to those who have poor physical fitness.

However, homework may be offered to the whole class. Here it is necessary to take into account the types of tasks that students receive and the tasks assigned to them.

So, for example, if a teacher seeks to develop speed-strength qualities, then homework (a set of special exercises) should be given only to those who have these qualities poorly developed and who do not fulfill the requirements curriculum. In this case, tasks should be strictly individual, depending on the level of preparedness of students and taking into account their capabilities. On the other hand, if the task is being solved (say, in the fourth grade) of developing personal hygiene skills in schoolchildren, then homework should be given to the whole class and their verification should be organized accordingly.

Ways of differentiation and individualization of homework should be based on the tasks that the teacher of physical culture solves. Many teachers associate them with learning program material. This is good, but the individualization of tasks involves taking into account the capabilities of each student. One lags behind in the development of endurance, the other in strength, the third in speed, and so on. Therefore, it is advisable to build homework in such a way that they help students develop the qualities that they need.

So, in the first quarter it is not at all necessary to give everyone complexes that contribute to the development of speed or speed-strength qualities. It may also be that a boy or girl runs fast and jumps well, but their strength qualities are not sufficiently developed. In this case, one should not wait for the second quarter, but from September, such students should be given sets of strength exercises that will help them develop strength qualities. And if the teacher waits for the gymnastics to begin, then he may lose time, and the students will not prepare well enough to meet the strength standards.

In addition, the use of a set of strength exercises performed in various modes will allow students to better prepare and perform exercises not only strength, but also requiring good development speed-strength qualities and even endurance. On the other hand, it is advisable for a student with good strength abilities, even during the period of mastering the gymnastics section, to give tasks for the development of speed, coordination, if these qualities are noticeably behind him.

All homework assigned by the teacher to the student must meet the following requirements:

assignments should be moderately difficult, so that students make certain efforts in their implementation, but not exceed the capabilities of children of this age;

exercises and tasks should be selected taking into account their implementation at home;

sets of exercises should be strictly individual and take into account the level of preparedness of the student;

tasks and sets of exercises should be well mastered by students in physical education lessons so that students can perform them correctly at home;

all assignments should be systematically checked, evaluated and promoted among students;

tasks for the development of motor qualities during the year, it is necessary to include exercises aimed at their complex development, taking into account insufficiently developed qualities;

periodically, sets of exercises should be changed, adjusted in order to have a better impact on the development of certain motor qualities.

Let's briefly dwell on the homework methodology, which is as follows:

1. Encourage students to listen carefully to the tasks, and then show them an exercise designed to be practiced at home so that they can visually remember its meaning and execution, and use it as a model in the process of independent learning.

2. Demand that the students all together (aloud or mentally to themselves) “say” this task using special terminology, and, if necessary, analyze it and here, in the lesson, try to complete the proposed exercise on their own.

3. Convince students of the practical benefits for them of the proposed task in order to interest them, to form in them a more attentive attitude towards it, to arouse the desire to complete tasks as best as possible and with great benefit for themselves.

4. Highlight the main thing that the student should work on at home and what he should achieve in the process of independently learning the exercise, as well as indicate what work will be considered well done and how the task should be completed in order to get the desired result (highlighting the goal and creating certain perspectives) .

5. Thoroughly study the material in the lesson itself, which does not exclude the possibility of tasks for independent study of it at home without prior acquaintance in the lesson. Preliminary homework is aimed at preparing children for a better and deeper perception of new educational material in the lesson, and we have given it a significant place.

6. Give instructions on organizing self-study and doing homework, and also remind that, upon coming to class, students write it down from memory in their special workbook(diary, etc.). It is best if the instruction is posted in advance on the task and assignment board, then students will have the opportunity to refer to it at any time.

The complexes of exercises can include exercises that help improve any skill. For example, when teaching simultaneous skiing, the teacher requires that students in the final repulsion movement finish the push with the brushes. But they do not immediately acquire the skill of the final effort with the brushes. The teacher may, even before the start of ski training, offer students the following exercise as homework: stand with your back to the wall, one step away from it. Lower your arms along the body with palms facing the wall. Performing a tilt with your back back, lean your hands against the wall and, sharply unbending them, push off from the wall, ending the repulsion by extending the hands. The exercise should be performed for a period of 40-50 seconds, after which you need to rest a little (60-80 seconds) and repeat the movement 3-4 more times. Such an exercise will not only help the student to develop the skill of repulsion with a brush, but also develop the strength of the hands during repulsion.

The teacher can choose other technical exercises, but it must be remembered: the technical exercise must be well mastered in the physical education lesson before the teacher offers it as homework. This is due to the need to perform the exercise correctly in order to properly form the skill.

One of the conditions contributing to the popularization of homework in physical culture is the methodology for their implementation and evaluation. Students will do homework in physical education only if they are sure that the teacher will definitely evaluate their work. If this is not the case, then the children will gradually lose interest in doing exercises at home.

On the other hand, checking homework takes a lot of time in the lesson, which is why the teacher does not have time to either check the assignment or follow the lesson plan, mastering the planned motor actions with the class. Apparently, this is why the teacher is not always consistent in his actions: he gives homework assignments, but sometimes he does not have the opportunity to check them. And, as a result, children stop taking them seriously and do them at home.

The publications do not clearly show the methodology for their verification, do not reflect the methods and possibilities of organizing verification and evaluation of performance. Much here depends on the conditions at the school, the capabilities of students and the teacher of physical education, his ability to organize testing. Some experts suggest checking assignments outside of school hours. But it is not always possible to invite those students who are needed by the teacher to classes held after school. And yet, without denying such a possibility (with proper organization), it seems to us that it is best to check assignments in the lesson.

The most rational, in our opinion, will be the work of students at home on a set of exercises (tasks) for a maximum of two weeks. After two weeks, the assignments that the students received from the teacher should be checked - preferably with everyone to whom they were asked. Children should be announced in advance of the day of the test so that they are ready for it, and not reschedule it.

For example, in lessons using the material from the Athletics section, you can check your homework during the introductory part of the lesson or at the beginning of the main one. If the task was given not to the whole class, but individually to lagging and less prepared students, then by checking the running and jumping exercises at the end of the introductory part of the lesson or at the beginning of the main one, the teacher evaluates the students' mastery of the tasks that they prepared at home (for example, running in place with high hip elevation). This exercise develops speed of movement, contributes to the full extension of the pushing leg and trains the muscles of the front surface of the thigh and abdominals. These muscles play an important role in speed running.

Such a check can be organized frontally (the exercise is performed by the whole class, and the teacher evaluates only those students to whom he gave the task) or in groups. In this case, the teacher does not specifically spend time on checking, but conducts educational work in the lesson, teaching and developing certain motor qualities in the whole class, and at the same time monitors those who were given the task to master this exercise. In the same way, you can organize a check of homework in the main part of the lesson, performing any motor actions.

In gymnastics lessons, it is advisable to use circuit training to check homework. For example, the teacher needs to check the pull-up task for boys and the flexion and extension of the arms in emphasis on the gymnastic bench for girls. In the main part of the lesson, one of the "stations" of the circuit training will be a crossbar and a gymnastic bench, on which students perform exercises. The teacher checks the assignments at this "station", setting marks for completion, and during the lesson the whole class passes in front of him. Consequently, all students (both boys and girls) perform the exercises given at home.

If the teacher gives the task individually, based on the preparedness of each student, then he must evaluate the task according to the increase in indicators in a particular exercise. You can evaluate the performance of exercises and tasks in this way: an increase of 30-40% corresponds to a score of "5", 15-20% - "4" and 8-12% - "3".

In the case when a physical education teacher offers homework to the whole class, the performance assessment is individual. This means that for each specific student, depending on his preparedness for a given period, a certain percentage growth rate is given for the time allotted for homework. For example, for strong students, the percentage increase in the result for a grade of “5” will be 5–10%, for average students, 10–15%, and for weak students, 15–20%. Such a calculation procedure requires the compilation of a special table reflecting the percentage of growth included in the complex of exercises and tasks. Therefore, when determining the level of motor fitness of students at the beginning school year you should write down the test results in special cards or notebooks in which students will note the growth of their results.

However, the experience of conducting and evaluating homework suggests that only one mark - "5" - can be the most effective. After all, if a student was engaged and has some shift in performance, and the teacher gives him a grade of “3” or “4” for his performance, then this, as a rule, causes a negative reaction on the part of the child, who next time will not try to prepare homework in physical culture. The teacher needs to welcome and positively evaluate the slightest success of his students, encourage them to strive for systematic physical exercises in their free time and do their homework with pleasure.

Homework in physical education

Physical exercise used as

homework for students in grades 1 - 11

A: -development of strength and strength endurance.

in pull-ups and rope climbing.

Exercises to Prepare for Learning Requirements
in emphasis.

- exercises to prepare for the implementation of the training requirements associated with the use of the abdominal and back muscles.

B- development of agility, jumping ability, speed.

1 - exercises to prepare for the implementation of training requirements in jumping.

B: - development of flexibility

1 - formation of correct posture, prevention and correction of flat feet.

1 class

A-1

1 Pull-up, hanging lying (leaning on the floor only with heels) - Zx7 (m)

Зх5(d)

Hanging on bent arms - 8 sec. (m), 5 sec. (e).

Movement, lying on the stomach on the bench with simultaneous and alternate interception. - 3 interceptions. - (boys) 2 interceptions. (girls.)

Movement lying on the back with interception. - 3 p. (m) 2p. (e)

Swedish wall climbing 5 times

Hanging pull-ups on the crossbar (as many as they can)

A-2

Flexion and extension of the arms, in an emphasis while standing - 2x10 (m), 2x8 (d)

Flexion and extension of the arms in emphasis lying on the hips, without lifting the knees from the floor - 2x10 (m), 2x8 (d).

Flexion and extension of the arms, lying down - 2x6 (m), 2x4 (d)

Movement in an emphasis lying on hands with the help of a partner, grabbing him by the legs. 2x5 meters

Movement in an emphasis lying down without the help of legs. - 2x5 meters

6. On the gymnastic bench, moving in an emphasis lying in front.-2r.

7. Jumping legs apart and legs together in emphasis on the bench. - 2p x15 times.

8. Moving sideways in emphasis lying on the floor with legs resting on the bench - 2p.

9. From the stop lying in front on the bench, legs on the left or right on the floor, alternately pushing off with the legs, without touching the pelvis, transferring the legs over the bench. - 2p.

From stop on your knees, go to point-blank crouching. 2x8 times.

From the emphasis, crouching with a jump, lying emphasis. -10 times.

A-3

Lying on your back, raising your torso, touch your socks with your hands - 10 times (e) 12 times (m).

Lying on your back raising straight legs -10 times (m) 8 times (d).

Sed angle: spreading the legs to the sides and mixing; leg curl, pulling the knees to the chest; raising and lowering legscrosses. 1x10 (m), 1x8 (d)

Lying on your stomach, tearing your legs and arms off the floor, perform (boat) 10 times (m), 8 times (d)

B-1

Multi-hops -2x10 (m), 2x8 (d)

Moving forward on two legs. - 2x10 (m), 2x8 (d)

Rope jumping. - 40 times (m), 50 times (d)

Jumping out of a deep squat. - 15 times (m) 10 times (d)

Jumping from elevation to floor and back to elevation. 15 times (M), 10 times (D)

Jumping legs apart and legs together on the bench - 2x15 times (m) 2x10 times (D)

Jumping over the bench sideways. 2 sets

Jumping up in place with a turn of 90°, 180°, 360°. - 10 times (m) 8 times (d)

Jumping from a height with a soft landing. - 10 times (m), 8 times (d)

Jump up with leg extension and soft landing. -10 times (m) 8 times (d).

From the stop lying with a push of the legs, come to point-blank range, standing, bending your legs apart. - 8 times (m), 6 times (d)

Tilts of the head forward back to the right to the left, turns of the head to the right to the left.

Stick exercises. A stick behind the head, on the shoulder blades, behind on the bends of the elbows, at the bottom behind on straight arms - twists.

Half squats and squats.

Grabbing x shifting small objects with toes and arches of the feet.

Grade 2

A-1

Hanging pull-ups (leaning on the floor only with heels) - 2x10 (m), 2x10 (d)

Hanging on bent arms. 10 sec. (m) 10 sec. (e)

Hanging on bent arms with a jump from a hanging position with slightly bent legs (as many as possible).

Movement lying on the stomach on the bench with simultaneous and alternate transition. - 5p (m) 3p (d)

Movement lying on the back with interception. - 4p (m) 3p (d)

Climbing on the Swedish wall. - 5 times (m, d)

A-2

Flexion and extension of the arms in an emphasis while standing. - 2x12 (m) 2x8 (d)

Flexion and extension of the arms, lying on the hips without lifting the knees from the floor. - 2x12 (m) 2x8 (d)

Flexion and extension of the arms, in the emphasis lying down.-2x10 (m) 2x6 (d).

Movement in an emphasis lying down without the help of legs. -3x5 m (m) 2x5 m (d).


grabbing him by the legs. -3x5 (m) 2x5 (d).

On the gymnastic bench, moving in an emphasis lying in front - 3 p-(m) 2p-(d).

Jumping legs apart and legs together in emphasis on the bench 2 x 20r (m) (d)

Moving sideways in emphasis lying on the floor with legs resting on a bench. -3 under (m) (d).

From the stop on your knees, go to point-blank crouching. 2x10r (m) 2x8 (l)

From the stop, crouching with a jump, the emphasis lying.-12r (m) (d)

A-3

Lying on your back, raising your torso to touch your socks with your hands. 15r(m) 12r(d)

Lying on your back raising straight legs. 15r (m) 12r (d).

Sed angle: spreading the legs to the sides and mixing; bending the legs, pulling the knees to the chest; breeding and adduction of legs with crosses.-1x12r (m) 1x10 (d).

Lying on the stomach, tearing off the legs and arms from the floor, perform (boat). -12r (m) 10 r (d).

Lying on your back, legs to the left, raising your legs to the right (watch). -12r (m) 10 (d).

B-1

Multi-jumps. 3x10 m (m) (d).

Promotion on two legs forward 3x10 m (m) 2x10m (d).

Jumping rope.-50 (m), 60 (d).

Jumping out of a deep squat.-20r (m), 15r (d)

Jumping from a hill to the floor and back to a hill - 20 rubles (m), 15 rubles (d).

Jumping legs apart and legs together on the bench.-2x20 (m). 2x15 (d)

Jumping over the bench sideways. 3 under (m), 2 under (d).

Jumping up in place with a turn of 90°, 180°, 360°. - 12r (m) 10r (d)

Jumping from a height with a soft landing - 12r (m) 10r (d).

Jump up with legs spread and soft landing - 12r (m) 10r (d).

From an emphasis lying with a push of the legs, come to point-blank standing with legs bent apart. -10 r (m), 8r (d).

B -1 (Performed in each homework assignment)

Raising and lowering the shoulders abduction and reduction, circular movements of the shoulders.

Shifting, throwing and catching stuffed balls.

Tilts and turns of the body in various positions.

Exercises with keeping the load on the head.

Tilts and turns of the body in various positions.

Half squats and squats.

Walking on toes, on heels, with pursed toes, on the outer sides of the foot.

Walking to the right, to the left along the rail of the gymnastic bench, along the pole, rope, gymnastic stick (the arch of the foot should wrap around the object).

Rolling from heels to toes and back, from socks to the outer sides of the foot and heel.

Exercises against the wall (touching the wall with the back of the head, shoulders, buttocks and heels).

3rd grade

A-1

Hanging pull-ups (leaning on the floor only with heels) - 2x12 (m), 2 x10 (d)

Pull-ups from hanging (m) - (max) times.

Movement lying on the stomach on the bench with simultaneous and alternate transition. - 5p (m) Zp (d)

Movement lying on the back with interception. - 5p (m) Zp (d)

Climbing on the Swedish wall. - 5 times (m, d)

A-2

Flexion and extension of the arms in an emphasis while standing. - 2x14 (m) 2x10 (d)

Flexion and extension of the arms, lying on the hips without lifting the knees from the floor. - 2x 14 (m) 2x 10 (d)

Flexion and extension of the arms, in an emphasis lying down.-2x12 (m) 2x8 (d).

Movement in an emphasis lying down without the help of legs. -4x5 m(m) 3x5 m(d).

Movement in an emphasis lying on hands with the help of a partner - grabbing him by the legs. -4x5 (m) Zx5 (d).

On the gymnastic bench, moving in an emphasis lying in front - 4p-(m) 3 p-(d).

Jumping legs apart and legs together in emphasis on the bench. 2x25r (m) (e)

Moving sideways in an emphasis lying on the floor with legs resting on a bench. -4 under. (m) 3 under (d).

From the emphasis lying in front on the bench, legs to the left or right on the floor, alternately pushing off with the legs without touching the pelvis, transferring the legs through the bench - 3 under (m) (d)

From the stop on your knees, go to point-blank crouching. 2x10 r (m) 2x8 (l)

From the stop, crouching with a jump, the emphasis lying.-12r (m) (d)

A-3

Lying on your back, raising your torso to touch your socks with your hands. 18r (m) 14r (d)

Lying on your back raising straight legs. 18 r (m) 14 r (d).

Sed angle: spreading the legs to the sides and mixing; bending the legs, pulling the knees to the chest; breeding and adduction of legs with crosses.-1x15r (m) 1x12 (d).

Lying on your stomach, tearing your legs and arms off the floor, perform (boat) - 14r (m) 12r (d).

Lying on your back, legs to the left, raising your legs to the right (watch). -14r (m) 12 (e).

B-1

Multihops Zx10 m (m) (d).

Promotion on two legs forward 3x10 m (m) 2x10m (d).

Rope jumping.-60 (m), 70 (d).

Jumping out of a deep squat.-22r (m), 17r (d)

Jumping from a hill to the floor and back to a hill - 22r (m), 17r (d).

Jumping legs apart and legs together on the bench.-2x22 (m). 2x17 (d)

Jumping over the bench sideways. 3 under (m), 2 under. (d).

Jumping up in place with a turn of 90°, 180°, 360°. -14r(m)12r(d)

Jumping from a height with a soft landing - 14r (m) 12r (d).

Jump up with legs spread and soft landing - 14r (m) 12r (d).

From the stop lying with a push of the legs, come to point-blank standing with legs bent apart. -12r (m), 10r (d).

B -1 (Performed in each homework assignment)

Tilts of the head forward back to the right to the left, turns of the head to the right, to the left.

Raising and lowering the shoulders abduction and reduction, circular movements of the shoulders.

Stick exercises. Stick behind the head, on the shoulder blades, on the back

Shifting, throwing and catching stuffed balls.

Tilts and turns of the body in various positions.

Lying on your back, hands forward - fingers interlaced downwards, thread through

Lean forward touching your knees

Exercises with keeping the load on the head.

Half squats and squats.

Walking on toes, on heels, with pursed toes, on the outer sides of the foot.

Walking to the right, to the left along the rail of the gymnastic bench, along the pole, rope, gymnastic stick (the arch of the foot should wrap around the object).

Grasping the shifting of small objects with the toes and arches of the feet.

Rolling from heels to toes and back, from socks to the outer sides of the foot and heel.

Exercises against the wall (touching the wall with the back of the head, shoulders, buttocks and heels).

4th grade

A-1

Hanging pull-ups (leaning on the floor only with heels) - 2x14 (m), 2x12 (d)

Hanging on bent arms. 12sec. (m) 10 sec. (e)

Hanging on bent arms with a jump from a hanging position with slightly bent legs (as many as possible), (d)

Pull-ups from the hang (m) - 3 under (max) times.

Movement, lying on the stomach on the bench with simultaneous and alternate transition. - 5p (m) 3p (d)

Movement lying on the back with interception. - 5p (m) 3p (d)

Climbing on the Swedish wall (sideways, back, diagonally, with turns in a circle - 6 times (m, e).

Pulling the legs to the chest in the hang -10 times (m), 8 times (d)

A-2

Flexion and extension of the arms in an emphasis while standing. - 2x15 (m) 2x12 (l)

Flexion and extension of the arms, lying on the hips without lifting the knees from the floor. - 2x15 (m) 2x12 (l)

Flexion and extension of the arms, in an emphasis lying down.-2x14 (m) 2x10 (e).

Movement in an emphasis lying down without the help of legs. - 4x5m. (m) Zx5m. (e).

Movement in an emphasis lying on hands with the help of a partner -
grabbing him by the legs. -4x5 (m) 3x5 (d).

On a gymnastic bench, movement in an emphasis lying in front-4p (m) 3 p - (d)

Jumping legs apart and legs together in emphasis on the bench. 2x30r (m, d)

Moving sideways in emphasis lying on the floor with legs supported on a bench 5 under. (m) 3 under (d).

From the emphasis lying in front on the bench, legs to the left or right on the floor, alternately pushing off with the legs without touching the pelvis, transferring the legs through the bench 4 under (m) W under (d)

From the stop on your knees go to point-blank crouching 2x12r (m) 2x10 (l)

From the stop, crouching with a jump, the emphasis lying -15r (m) 12r (d)

A - 3

Lying on your back, raising your torso to touch your socks with your hands. 20r (m) 15r (d)

Lying on your back raising straight legs 20r (m) 15r (d).

Sed angle: spreading the legs to the sides and mixing; bending the legs, pulling the knees to the chest; breeding and adduction of legs with crosses.-2x15r (m) 2x12 (d).

Lying on your stomach, tearing off your legs and arms from the floor, perform (boat) .- 15r (m) 13r (d).

Lying on your back, legs to the left, raising your legs to the right (watch) -15r (m) 13r (d).

B-1

Multi-jumps. 4x10m (m, d).

Promotion on two legs forward. 4x10m (m) 3x10 m (d).

Jumping rope 70(m), 80(d).

Jumping out of a deep squat.-24r (m), 19r (d)

Jumping from a hill to the floor and back to a hill - 24r (m), 19r (d).

Jumping legs apart and legs together on the bench.-2x25 (m). 2x20 (d)

Jumping over the bench sideways. 4 under. (m), 3 under. (e).

Jumping up in place with a turn of 90°, 180°, 360°. -16r (m)14r (d)

Jumping from a height with a soft landing - 16r (m) 14r (d).

Jump up with legs spread and soft landing - 16r (m) 14r (e).

From the stop lying with a push of the legs, come to point-blank standing with legs bent apart - 14r (m), 12r (d)

B -1 (Performed in each homework assignment)

Left.

Raising and lowering the shoulders abduction and reduction, circular movements of the shoulders.

Stick exercises. Stick behind the head, on the shoulder blades, behind the bends of the elbows. Down at the back on straight arms - twists.

Shifting, throwing and catching stuffed balls.

Tilts and turns of the body in various positions.

Bridge from supine position

Exercises with keeping the load on the head.

Half squats and squats.

Walking on toes, on heels, with pursed toes, on the outside sides of the foot.

Walking to the right, to the left along the rail of the gymnastic bench, along the pole, rope, gymnastic stick (the arch of the foot should wrap around subject).

Grasping the shifting of small objects with the toes and arches of the feet.

Rolling from heels to toes and back, from socks to the outer sides of the foot and heel.

Exercises against the wall (touching the wall with the back of the head, shoulders, buttocks and heels).

5th grade

A-1

Hanging pull-ups (leaning on the floor only with heels) - 2x16 (m), 2x14 (d)

Hanging on bent arms. 14sec. (m) 12sec. (e)

Hanging on bent arms with a jump from a hanging position with slightly bent legs - (10 sec), (e)

Pull-ups from hanging (m) - 4 under (max) times.

Movement, lying on the stomach on the bench with simultaneous and alternate transition. - 5p (m) 3p (d)

Climbing on the Swedish wall (sideways, back, diagonally, with turns in a circle.) - 8 times (M, D)

Pulling the legs to the chest in the hang -12 times (m), 10 times (d)

A-2

Flexion and extension of the arms in an emphasis while standing. - 2x17 (m) 2x14 (d)

Flexion and extension of the arms, lying on the hips without lifting the knees from the floor. - 2x 17 (m) 2x 14 (d)

Flexion and extension of the arms, in an emphasis lying down.-2x15 (m) 2x10 (d).

Movement in an emphasis lying down without the help of legs. - 5x5m. (m) 3x5m. (e).

Movement in an emphasis lying on hands with the help of a partner -
grabbing him by the legs. -5x5 (m) 3x5 (d).

On a gymnastic bench, movement in an emphasis lying in front -5r (m) 3r - (e).

Jumping legs apart and legs together in emphasis on the bench. 2x35r (m,) (d)

Movement with turns in emphasis lying on the floor with support from the feet about the bench 4 under. (m)3 under (d).

From the emphasis lying in front on the bench legs to the left or right on the floor simultaneously pushing off with the legs without touching the pelvis moving the legs over the bench 4under (m) 3under (d)

From the stop on your knees go to point-blank crouching. 2x15r (m) 2x12 (d)

Jump at point-blank range, crouching on a bench and jumping, bending over. -13 times (m, d)

A-3

Lying on your back, legs bent at the knees, hands behind the head, raising the torso to touch the knees with the elbows. 20r (m) 15r (d)

Lying on your back raising straight legs. 22r (m) 17r (d).

Sed angle: spreading the legs to the sides and mixing; bending the legs, pulling the knees to the chest; breeding and adduction of legs with crosses. -2x15r (m) 2x12 (e). Rotation with straight legs - 10 times.

Lying on your stomach, hands behind your head without touching the floor with your elbows, bend your legs upwards and come to ip ..-15r (m) 13r (d).

Lying on your back, legs to the left, raising your legs to the right (watch). -17r (m) 15r (d).

B-1

Multi-jumps. 5x10m (m, d).

Promotion on two legs forward. 5x10m (m) 3x10 m (d).

Jumping rope 80(m), 90(d).

Jumping out of a deep squat.-25r (m), 20r (d)

25r (m), 20r (d).

Jumping legs apart and legs together on the bench.-2x30 (m), 2x25 (d)

Jumping over the bench sideways. 5 under. (m), Z under. (e).

Jumping up in place with a turn of 90°, 180°, 360°. -18r (m)15r (d)

Jumping from a height with a soft landing - 17r (m) 15r (d).

17r (m) 15r (d).

with hands socks to land softly 10 r - (m) - 8 r (d)

B -1 (Performed in each homework assignment)

Tilts the head forward back to the right to the left, turns the head to the right to the left.

shoulder movements.

Stick exercises. Stick behind the head, on the shoulder blades, behind the bends of the elbows. Down at the back on straight arms - twists.

Shifting, throwing and catching stuffed balls.

Tilts and turns of the body in various positions.

Bridge from supine position

Lying on your back, hands forward to the bottom, fingers interlaced, pass the right (left) leg without touching the "ring", the same sitting, standing.

Tilt forward touching the knees with the forehead

Exercises with keeping the load on the head.

Half squats and squats.

Walking on toes, on heels, with pursed toes, on the outer sides of the foot.

Walking to the right, to the left along the rail of the gymnastic bench, along the pole, rope, gymnastic stick (the arch of the foot should wrap around the object).

Grasping the shifting of small objects with the toes and arches of the feet.

Rolling from heels to toes and back, from socks to the outer sides of the foot and heel.

Exercises against the wall (touching the wall with the back of the head, shoulders, buttocks and heels).

6th grade

A-1

Hanging pull-ups (leaning on the floor only with heels) - 2x 18 (m), 2x15 (d)

Hanging on bent arms. 15sec. (m) 13sec. (e)

Hanging on bent arms with a jump from a hanging position with slightly bent legs - (12 sec), (e)

Pull-ups from the hang (m) - 5 under (max) times. (You can use it)

Movement, lying on the stomach on the bench with simultaneous and alternate transition. - 5p (m) 3 p (d)

Movement lying on the back with interception. - 5p (m) 3 p (d)

Climbing the Swedish wall without the help of legs. 5r (m) 3 r (d)

Pulling the legs to the chest in the hang -14 times (m), 12 times (d)

A -2

Flexion and extension of the arms in an emphasis while standing. - 2x20 (m) 2x 17 (d)

knees off the floor. – 2x20(m) 2x17(d)

Flexion and extension of the arms, in an emphasis lying down.-2x17 (m) 2x12 (d).

Movement in an emphasis lying down without the help of legs. - 5x5m. (m) Zx5m. (e).

Movement in an emphasis lying on hands with the help of a partner -
grabbing him by the legs. -5x5 (m) 3x5 (d).

On a gymnastic bench, movement in an emphasis lying in front. -5r (m) 3r - (e).

Jumping over the bench to the left and right with the support of hands - 2x20(m)2x15(d)

Movement with turns in an emphasis lying on the floor with legs resting on a bench. - 5 under. (m) 3 under (d).

From the emphasis lying in front on the bench, legs to the left or right on the floor, at the same time pushing off with the legs, without touching the pelvis, transferring the legs through the bench - 5 under (m) 3 under (d)

Jump at point-blank range, crouching on a bench and jumping, bending over. -15 times (m, d)

A-3

Lying on the back, legs bent at the knees, hands behind the head, raising the torso to touch the knees with the elbows, 25r (m) 20r (d)

Lying on your back raising straight legs. 24r (m) 19r (d).

Sed angle: spreading the legs to the sides and mixing; bending the legs, pulling the knees to the chest; breeding and adduction of legs with crosses. -2x20r (m) 2x15 (d). Rotation with straight legs - 12 times.

Lying on your stomach, hands behind your head without touching the floor with your elbows, bend your legs up and come to SP-17r (m) 15r (e).

Lying on your back, legs to the left, raising your legs to the right (watch) -17r (m) 15r (d).

B-1

Jumping rope four times folded back and forth.

Jump on a goat at close range, crouching from a place, (height 80 cm) -10 r (m) 8r (d)

Jumping rope 90(m), 100(d).

Jumping out of a deep squat.-27r (m), 22r (d)

Jumping from elevation to floor and back to elevation 27r (m), 22r (d).

Jumping over the bench sideways 5 under. (m), 3 under. (e).

Jumping up in place with a turn of 90°, 180°, 360°. -20r (m)17r (d)

Jumping from a height with a soft landing - 20r (m) 17r (d).

Jump up with leg extension and soft landing 20r (m) 17r (d).

Jumping high, raise forward - straight legs apart, reach hands socks to land softly.-12r (m) 10r (d)

B -1 (Performed in each homework assignment)

Head tilts forward back to the right to the left, head turns to the right to the left.

Raising and lowering the shoulders abduction and adduction, circular shoulder movements.

elbow bends. Down at the back on straight arms - twists.

Shifting, throwing and catching stuffed balls.

Tilts and turns of the body in various positions.

Bridge from supine position

right (left) leg without touching the "ring", the same sitting, standing.

Tilt forward touching the knees with the forehead

Exercises with keeping the load on the head.

Half squats and squats.

Walking on toes, on heels, with pursed toes, on the outer sides of the foot.

Walking to the right, to the left along the rail of the gymnastic bench, along the pole, rope, gymnastic stick (the arch of the foot should wrap around the object).

Grasping the shifting of small objects with the toes and arches of the feet.

Rolling from heels to toes and back, from socks to the outer sides of the foot and heel.

Exercises against the wall (touching the wall with the back of the head, shoulders, buttocks and heels).

7th grade

A-1

Hanging pull-ups (leaning on the floor only with heels) - 2x20 (m), 2x17 (d)

Hanging on bent arms. 17sec. (m) 15sec. (e)

Hanging on bent arms with a jump from a hanging position with slightly bent legs - (14 sec), (d)

Pull-ups from the hang (m) - 6 under (max) times. (You can use it)

Rope climbing without legs 120cm. (m)

From hanging on the crossbar, raising the legs to an angle of 90 °. 14r (m) 12r (d)

A-2

Flexion and extension of the arms in an emphasis while standing. - 2x22(m) 2x17(l)

Flexion and extension of the arms, in emphasis lying on the hips without lifting knees off the floor. - 2x22(m) 2x17(d)

Flexion and extension of the arms, in an emphasis lying down.-2x19 (m) 2x12 (d).

From the emphasis lying hands on the bench repulsion with cotton (m) 15r.8r. (d)

Movement with turns in an emphasis lying on the floor with legs supported on a bench 5 under. (m) Z under (d).

From the emphasis lying in front on the bench, legs to the left or right on the floor, at the same time pushing off with the legs, without touching the pelvis, transferring the legs over the bench. - 5 under (m) 3 under (d)

From the stop on your knees go to point-blank crouching. 2x20r (m) 2x15 (d)

Jump at point-blank range, crouching on a bench and jumping, bending over, -17 times (m, d)

A-3

Lying on the back, legs bent at the knees, hands behind the head, raising the torso to touch the knees with the elbows. 26r (m) 20r (d)

Lying on your back raising straight legs. 26r (m) 20r (d).

Sed angle: spreading the legs to the sides and mixing; bending the legs, pulling the knees to the chest; breeding and adduction of legs with crosses. -2x20r (m) 2x15 (d). Rotation with straight legs - 14 times.

Lying on your stomach, hands behind your head without touching the floor with your elbows, bend your legs upwards and come to SP. -19r (m) 17r (d).

Lying on your back, legs to the left, raising your legs to the right (watch) -17r (m) 15r (d).

B-1

Jumping rope four times folded back and forth. 15r (m)

Jump on a goat at close range, crouching from a place, (height 80 cm) -12 r (m) 10r (d)

Jumping rope - 100 (m), 110 (d).

Jumping out of a deep squat.-29r (m), 23r (d)

Jumping from elevation to floor and back to elevation - 29r (m), 23r (d).

Jumping legs apart and legs together on the bench.-2x35 (m) 2x30 (d)

2r (m) 8r (d)

Jump up with legs spread and soft landing - 20r (m) 18r (d).

Jumping high, raise forward - straight legs apart, reach hands socks to land softly.-14r (m) 10r (d)

B -1 (Performed in each homework assignment)

Tilts the head forward back to the right to the left, turns the head to the right to the left.

Raising and lowering the shoulders abduction and reduction, circular movements of the shoulders.

Stick exercises. Stick behind the head, on the shoulder blades, behind the bends of the elbows. Down at the back on straight arms - twists.

Shifting, throwing and catching stuffed balls.

Tilts and turns of the body in various positions.

Bridge from supine position

Lying on your back, hands forward to the bottom, fingers interlaced, thread right (left) leg without touching the "ring", the same sitting, standing.

Walking on toes, on heels, with pursed toes, on the outer sides of the foot.

Walking to the right, to the left along the rail of the gymnastic bench, along the pole, rope, gymnastic stick (the arch of the foot should wrap around the object).

Grasping the shifting of small objects with the toes and arches of the feet.

Rolling from heels to toes and back, from socks to the outer sides of the foot and heel.

Exercises against the wall (touching the wall with the back of the head, shoulders, buttocks and heels).

8th grade

A- 1

Hanging pull-ups (leaning on the floor only with heels) - 2x22 (m), 2x17 (d)

Hanging on bent arms. 19sec. (m) 15sec. (e)

Pull-ups from the hang (m) - 6 under (max) times. (You can use it)

Rope climbing without legs 200cm. (m)

From hanging on the crossbar, raising the legs to an angle of 90 °. 16r (m) 14r (d)

Climbing the Swedish wall without the help of legs. 7r (m) 5r (d)

Hang angle (hold) (m) - max (sec)

A-2

Flexion and extension of the arms in an emphasis while standing. - 2x17(d)

Flexion and extension of the arms, in emphasis lying on the hips without lifting knees off the floor. - 2x17(d)

Flexion and extension of the arms, in the emphasis lying down.-2x24 (m) 2x12 (d).

From the emphasis lying hands on the bench repulsion with cotton 20r. (m) 10 p. (e)

Flexion and extension of the arms in an emphasis lying down with cotton. - 17r. (m)

Movement with turns in an emphasis lying on the floor with legs resting on a bench - 5 under. (m) 3 under (d).

From the stop on your knees go to point-blank crouching. 2x20r (m) 2x15 (l)

Jump at point-blank range, crouching on a bench and jumping, bending over. -20 times (m, d)

A-3

touch the torso with the elbows of the knees. 28r (m) 22r (d)

Lying on your back raising straight legs. 28r (m) 22r (d)

Sed angle: spreading the legs to the sides and mixing; bending the legs, pulling the knees to the chest; breeding and adduction of legs with crosses. -2x25r (m) 2x20 (d). Rotation with straight legs - 16 times.

Lying on your stomach, hands behind your head without touching the floor with your elbows, bend your legs up and come to ip ..-22r (m) 18r (d).

Lying on your back, legs to the left, raising your legs to the right (watch). -18r (m) 16r (d).

B-1

Jumping rope four times folded forward and backward. 20 (m)

Jump on a goat at close range, crouching from a place, (height 80 cm) -14 r (m) 10 r (d)

Jumping rope - 110 (m), 120 (d).

Jumping out of a deep squat -30r (m), 25r (d)

Jumping from a hill to the floor and back to a hill. - 30 rubles (m), 25 rubles (d).

Jumping legs apart and legs together on the bench.-2x35 (m). 2x30 (d)

Jumping over the bench sideways. 5 under. (m), 3 under. (e).

Jumping up, bending over, jumping up 360 ° together - count. Times 14r (m) 10r (d)

Jumping from a height of 80 cm with a soft landing - 20r (m) 18r (d).

Jumping high, lift forward - straight legs apart, reach your socks with your hands to land softly -14r (m) 10r (d)

B -1 (Performed in each homework assignment)

Tilts the head forward back to the right to the left, turns the head to the right to the left.

Raising and lowering the shoulders abduction and reduction, circular movements of the shoulders.

Stick exercises. Stick behind the head, on the shoulder blades, behind the bends of the elbows. Down at the back on straight arms - twists.

Shifting, throwing and catching stuffed balls.

Tilts and turns of the body in various positions.

Bridge from supine position

Lying on your back, hands forward to the bottom, fingers interlaced, pass the right (left) leg without touching the "ring", the same sitting, standing.

Tilt forward touching the knees with the forehead

Exercises with keeping the load on the head.

Half squats and squats.

Walking on toes, on heels, with pursed toes, on the outer sides of the foot.

Walking to the right, to the left along the rail of the gymnastic bench, along the pole, rope, gymnastic stick (the arch of the foot should wrap around the object).

Grasping the shifting of small objects with the toes and arches of the feet.

Rolling from heels to toes and back, from socks to the outer sides of the foot and heel.

Exercises against the wall (touching the wall with the back of the head, shoulders, buttocks and heels).

Grade 9

A - 1

Hanging pull-ups (leaning on the floor only with heels) - 2 x 20 (d)

Hanging on bent arms. 20sec. (e)

Rope climbing without the help of legs. 250 cm for a time of -5 sec. (m)

From hanging on the crossbar, raising the legs to an angle of 90 °. 18r (m) 15r (d)

Climbing the Swedish wall without the help of legs. 7r (m) 5r (d)

Hang angle (hold) (m) - max (sec)

Lifting a coup at close range from a hang - 4r (m)

A-2

Flexion and extension of the arms in an emphasis while standing. - 2x20(d)

Flexion and extension of the arms, lying on the hips without lifting the knees from the floor. - 2x20(d)

Flexion and extension of the arms, in an emphasis lying down.-2x27 (m) 2x 14 (e).

From the emphasis lying hands on the bench repulsion with cotton 25r. (m) 12 p. (e)

Flexion and extension of the arms in an emphasis lying down with cotton. - 20r (m)

Jump at point-blank range, crouching on a goat and jumping, bending over. -15 times (m), 10 r (d).

A-3

Lying on your back, legs bent at the knees, arms behind your head, raising your torso to touch your knees with your elbows. 30 r (m) 25 r (d)

Lying on your back raising straight legs 30r (m) 24r (d).

Sed angle: spreading the legs to the sides and mixing; bending the legs, pulling the knees to the chest; breeding and adduction of legs with crosses. -2x25r (m) 2x20 (e). Rotation with straight legs - 18 times.

Lying on your stomach, hands behind your head without touching the floor with your elbows, bend your legs up and come to the sp. -24r (m) 20r (d).

Exercise folding knife-15r - (m) 12r (d)

B-1

Jumping rope four times folded forward and backward. 25r (m)

Jump on a goat at close range, crouching from a place, (height 80 cm) -16 r (m) 12 r (d)

Jumping rope 125(m), 130(d).

Jumping out of a deep squat.-35r (m), 30r (d)

Jumping from a hill to the floor and back to a hill. - 30r (m), 25r (d).

Jumping legs apart and legs together on the bench.-2x35 (m). 2x30 (d)

Jumping up, bending over, jumping up 360 ° together - count. Times 16r (m) 12r (d)

Jumps from a height of 80 cm with a soft landing - 20r (m) 18r (d).

Jump up with legs spread and soft landing. - 20r (m) 18r (d).

Squats on the left and right legs without support - 10 r (m) 8r (e).

B -1 (Performed in each homework assignment)

Head tilts forward back to the right to the left, head turns to the right to the left.

Raising and lowering the shoulders abduction and adduction, circular shoulder movements.

Stick exercises. Stick behind the head, on the shoulder blades, on the back elbow bends. Down at the back on straight arms - twists.

Shifting, throwing and catching stuffed balls.

Tilts and turns of the body in various positions.

Bridge from supine position

Lying on your back, hands forward to the bottom, fingers interlaced, thread right (left) leg without touching the "ring", the same sitting, standing.

Lying on your back raise your legs touch your knees on the right, then on the left behind the head.

Exercises with keeping the load on the head.

Half squats and squats.

Walking on toes, on heels, with clenched toes, on the outer sides of the foot.

Walking to the right, to the left along the rail of the gymnastic bench, along the pole, rope, gymnastic stick (the arch of the foot should wrap around the object).

Grasping the shifting of small objects with the toes and arches of the feet.

Rolling from heels to toes and back, from socks to the outer sides of the foot and heel.

Exercises against the wall (touching the wall with the back of the head, shoulders, buttocks and heels).

Grade 10

A-1

Hanging pull-ups (leaning on the floor only with heels) - 2 x 25 (d)

Hanging on bent arms. 22sec. (e)

Hanging pull-up (m) - 6 under (max) times.

From hanging on the crossbar, raising the legs to an angle of 90 °. 20r (m) 15r (d)

Climbing the Swedish wall without the help of legs. 7r (m) 5r (d)

Hang angle (hold) (m) - max (sec)

A-2

Flexion and extension of the arms in an emphasis while standing. - 2х22(d)

Flexion and extension of the arms, lying on the hips without lifting the knees from the floor. - 2х22(d)

Flexion and extension of the arms, in an emphasis lying down.-2x35 (m) 2x15 (d).

From the emphasis lying hands on the bench repulsion with cotton 30r. (m) 15 rubles (d)

Flexion and extension of the arms in an emphasis lying down with cotton. - 25r (m)

From stop on your knees, go to point-blank crouching. 2x15(h)

Jump at point-blank range, crouching on a goat and jumping, bending over. -15 times (m), 10p (d).

Lying on your back, legs are bent at the knees, hands are raised behind the head touch the torso with the elbows of the knees. 35r (m) 30r (d)

Lying on your back raising straight legs 33r (m) 25r (d).

Sed angle: spreading the legs to the sides and mixing; bending the legs, pulling the knees to the chest; breeding and adduction of legs with crosses.-2x25r (m) 2x20(d). Rotation with straight legs-20 times (m).

Lying on your stomach, hands behind your head without touching the floor with your elbows, bend your legs upwards and come to the sp. -25r (m) 20r (e).

Lying on your back, legs to the left, raising your legs to the right (watch). -20r (m) 16r (d).

Exercise folding knife-20r - (m) 15r (d)

B-1

Jumping rope four times folded forward and backward. 25r (m)

Jump on a goat at close range, crouching from a place, (height 80 cm) -18 r (m) 12r (d)

Jumping rope - 130 (m), 140 (d).

Jumping out of a deep squat.-40r (m), 30r (d)

Jumping from elevation to floor and back to elevation - 35r (m), 25r (d).

Jumping up, bending over, jumping up 360 ° together - count. Once 18r(m)15r(d)

Jumping from a height of 80 cm with a soft landing - 20r (m) 18r (d).

Jump up with legs spread and soft landing - 20r (m) 18r (d).

Jumping high, raise straight legs forward apart, reach the socks with your hands and land softly. -16r (m) 12r (d)

Squats on the left and right legs without support -12r (m) 10r (e).

B -1 (Performed in each homework assignment)

Head tilts forward back to the right to the left, head turns to the right to the left.

Raising and lowering the shoulders abduction and reduction, circular movements of the shoulders.

Stick exercises. Stick behind the head, on the shoulder blades, behind the bends of the elbows. Down at the back on straight arms - twists.

Shifting, throwing and catching stuffed balls.

Tilts and turns of the body in various positions.

Bridge from supine position

Lying on your back, hands forward to the bottom, fingers interlaced, thread

Lying on your back, raise your legs to touch your knees on the right, then on the left behind your head.

Exercises with keeping the load on the head.

Half squats and squats.

Walking on toes, on heels, with pursed toes, on the outer sides of the foot.

Walking to the right, to the left along the rail of the gymnastic bench, along the pole, rope, gymnastic stick (the arch of the foot should wrap around the object).

Grasping the shifting of small objects with the toes and arches of the feet.

Rolling from heels to toes and back, from socks to the outer sides of the foot and heel.

Exercises against the wall (touching the wall with the back of the head, shoulders, buttocks and heels).

Grade 11

A- 1

Pull-ups in the hanging position (leaning on the floor only with the heels) - 2 x25 (d)

Hanging on bent arms. 25sec. (e)

From hang pull-ups (m) - 6 under (max) times.

Rope climbing without the help of legs. 400 cm for a time of -8 sec. (m)

From hanging on the crossbar, raising the legs to an angle of 90 °. 25r (m) 15r (d)

From hanging pull-ups in a wide grip behind the head - (m) - max

Hang angle (hold) (m) - max (sec)

Lifting a coup in an emphasis from a hang.-5r (m)

A-2

Flexion and extension of the arms in an emphasis while standing. - 2x25 (d)

Flexion and extension of the arms, lying on the hips without lifting the knees from the floor. - 2x25 (d)

Flexion and extension of the arms, in an emphasis lying down.-2x45 (m) 2x18 (d).

From the emphasis lying hands on the bench repulsion with cotton 35r. (m) 15r (d)

Flexion and extension of the arms in an emphasis lying down with cotton. – 30 r (m)

From the stop on your knees, go to point-blank crouching - 15 times (m)

Movement in an emphasis on bars with turns-5r

Push-ups on uneven bars with sagging - 10 r

A-3

Lying on the back, legs bent at the knees, hands behind the head, raising the torso to touch the knees with the elbows. 40r (m) 30r (d)

Lying on your back raising straight legs 40r (m) 30r (d).

Sed angle: spreading the legs to the sides and mixing; bending the legs, pulling the knees to the chest; breeding and bringing the legs together with crosses.-2x30r (m) 2x25 (d). Rotation with straight legs - 20 times (m).

Lying on your stomach, hands behind your head without touching the floor with your elbows, bend up, tear off your legs and come to the sp.. - 30r (m) 25r (d).

Lying on your back, legs to the left, raising your legs to the right (watch). -20r (m) 16r (d).

Exercise folding knife-25r - (m) 18r (d)

B-1

Jumping rope four times folded forward and backward 30r (m)

Jump on a goat at close range, crouching from a place, (height 80 cm) -20 r (m) 15r (d)

Jumping rope 140(m), 150(d).

Jumping out of a deep squat.-50r (m), 30r (d)

Jumping from a hill to the floor and back to a hill. - 40r (m), 30r (d).

Jumping up, bending over, jumping up 360 ° together - count. Times 20r (m) 15r (d)

Jumping from a height of 80 cm with a soft landing - 20r (m) 18r (d).

Jump up with legs spread and soft landing. - 20r (m) 18r (e).

Jumping high, raise straight legs forward apart, reach the socks with your hands and land softly. -18r (m) 12r (d)

Squats on the left and right legs without support -14r (m) 10r (e).

B -1 (Performed in each homework assignment)

Tilts the head forward back to the right to the left, turns the head to the right to the left.

Raising and lowering the shoulders abduction and reduction, circular movements of the shoulders.

Stick exercises. Stick behind the head, on the shoulder blades, behind the bends of the elbows. Down at the back on straight arms - twists.

Shifting, throwing and catching stuffed balls.

Tilts and turns of the body in various positions.

Bridge from supine position

Lying on your back, hands forward to the bottom, fingers interlaced, pass the right (left) leg without touching the "ring", the same sitting, standing.

Lying on your back, raise your legs to touch your knees on the right, then on the left behind your head.

Exercises with keeping the load on the head.

Half squats and squats.

Walking on toes, on heels, with pursed toes, on the outer sides of the foot.

Walking to the right, to the left along the rail of the gymnastic bench, along the pole, rope, gymnastic stick (the arch of the foot should wrap around the object).

Grasping the shifting of small objects with the toes and arches of the feet.

Rolling from heels to toes and back, from socks to the outer sides of the foot and heel.

Exercises against the wall (touching the wall with the back of the head, shoulders, buttocks and heels).

Doing homework in physical culture, as in any other subject, is an organic part of the educational process. Performing tasks on this subject, students independently replenish their knowledge both in theory and in practice, performing certain physical exercises.

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Homework for students in grades 5-6

I. p. - o. With. 1- sit down, hands forward; 2 - i. P.

The number of squats is counted. The initial result must be improved by 10 times.

2. Jumping rope (for the development of coordination of movements, leg strength, jumping ability, general and strength endurance). General position for all: rotation of the rope forward, legs together. The number of jumps is taken into account; improve by 20 times.

3. Raising the body from a supine position, legs are fixed (for the development of abdominal muscles, strength and general endurance The number of lifts is taken into account; improve by 5 times.

I. p. - feet shoulder width apart, arms below. 1 - tilt forward, touch the floor with your hands; 2 - i. n. The number of slopes per 1 minute is taken into account. and quality of performance (touching the floor with fingers, fists or palms, no violations of the structure of movements); improve by 3 times.

Hands on an elevated support (height 60-70 cm). The number of repetitions is taken into account; improve by 5 times.

The number of repetitions is taken into account; improve by 10 times.

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Homework for students in grades 7-8

1. Squats (to develop leg strength, general and strength endurance).

I. p. - feet shoulder width apart, hands on the belt. 1 - sit down, hands forward; 2 - i. n. The number of squats is taken into account; improve by 10 times.

2. Jumping rope (for the development of coordination of movements, leg strength, jumping ability, general and strength endurance). General position for all: rotation of the rope forward, legs together. The number of jumps in 1 minute is taken into account; improve by 5 times.

3. Raising the body from a supine position, legs are fixed (for the development of abdominal muscles, strength and general endurance. I. p. - hands on the chest, taken by the elbows. The number of lifts is taken into account; improve by 5 times.

4. Forward bends (for the development of flexibility, balance, general endurance).

I. p. - legs wider than shoulders, hands at the top. 1 - tilt forward, touch the floor with your hands; 2 - straighten up, arms up, bend over. The number of slopes for 1.5 minutes is taken into account. and quality of performance; improve by 3 times.

5. Flexion and extension of the arms in the lying position (for the development of arm strength, strengthening the abdominal muscles, back, legs, development of strength and general endurance).

Hands on an elevated support (height 30-35 cm). The number of repetitions is taken into account; improve by 5 times.

6. Pull-ups: boys - hanging, girls lying down (to develop arm strength, strengthen the abdominals, chest and back muscles). The number of pull-ups is taken into account; improve the result by 1 time.

7. The transition from an emphasis crouching to an emphasis lying down (for the development of general endurance, strengthening the muscles of the arms, legs, back, abdominals).

The number of repetitions in 1 minute is taken into account; improve by 3 times.

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Homework for students in grades 9-11

1. Squats (to develop leg strength, general and strength endurance).

I. p. - stand legs apart with the right, hands from the bottom. 1 - sit down on the right with the knee touching the floor with the left foot (opposite the middle of the right foot), arms forward; 2 - i. P.; 3-4 - the same, but the left one is in front. The sum of squats on both legs is taken into account; improve (in total) by 10 times.

2. Jumping rope (for the development of coordination of movements, leg strength, jumping ability, general and strength endurance). General position for all: rotation of the rope forward, legs together. The number of jumps in 2 minutes is taken into account; improve by 8 times.

3. Lifting the torso from a supine position, legs are fixed (for the development of abdominal muscles, strength and general endurance. I. p. - hands on the chest, taken by the elbows. The total number of lifts is fixed; improve by 6 times.

4. Forward bends (for the development of flexibility, balance, general endurance).

I. p. - narrow stance, legs apart, hands at the top. 1 - tilt forward, touch the floor with your hands; 2 - straighten up, arms up, bend over. The number of slopes for 2 minutes is taken into account; improve by 5 times.

5. Flexion and extension of the arms in the lying position (for the development of arm strength, strengthening the abdominal muscles, back, legs, development of strength and general endurance).

Hands on the floor. The number of repetitions is taken into account; improve by 4 times.

X-XI classes. Boys - legs on an elevated support 30-35 cm high; girls - hands not elevated support (between two chairs). The number of repetitions is taken into account; improve by 4 times.

6. Pull-ups: boys - hanging, girls lying down (to develop arm strength, strengthen the abdominals, chest and back muscles). The number of pull-ups is taken into account; improve the result by 1 time.

7. The transition from an emphasis crouching to an emphasis lying down (for the development of general endurance, strengthening the muscles of the arms, legs, back, abdominals).

The number of repetitions in 1 minute is taken into account; improve by 6 times.

The total volume of expediently organized activities necessary for normal physical development during the formation of the body must correspond to at least 10-15 hours per week.

The intensification of the educational process at school and at home leads to a decrease in the volume of motor activity by 50%. About 40% of children are developed inharmoniously, 20% are overweight. At the same time, it is known that the functions of the central nervous system of students after intensive mental work are well restored in conditions of physical activity.

It is known that the majority of school-age children have various deviations in health (up to 80%). The main percentage of deviations is acquired in the process of finding children in school and, which is typical, in the graduating classes, diseases of the musculoskeletal system occupy the first place among other diseases, and the second - diseases associated with visual impairment. There are many reasons for this. The main ones are: insufficient motivation for regular independent physical exercises and a decrease in the physical activity of schoolchildren as a result, as a result, as a result of improving social and living conditions. Particularly noteworthy is the widespread introduction into everyday life of such a blessing of civilization as a TV set and, more recently, a computer. Most schoolchildren in their free time lead a sedentary lifestyle, do not take part in sports, many do not have skills healthy lifestyle life and in Everyday life and do not use hardening procedures.

In a modern school, schoolchildren have signs of a small motor regime in terms of volume. The reason for this is the high occupancy of classes, the lack of places for classes, equipment, inventory, the insufficient interest of children in independent physical exercises, and a small amount of knowledge about a healthy lifestyle. At present, children's opportunities for physical culture and sports are being reduced, because. sports sections are mainly operated on a commercial basis, the level of payment in which is not available certain categories families with children. Unsatisfied need for motor activity negatively affects the harmonic physical development, motor fitness of younger students.

It is impossible to overcome the danger of physical inactivity hanging over a teenager. Therefore, one of the urgent tasks facing the teacher of physical culture is to ensure, with the support of the entire teaching staff and the public activists of the children, the mass character of students' classes after school hours. First of all, it is necessary to search for various effective and affordable ways to promote the intensification of work to improve physical fitness, physical activity and improve the health of school-age children.

Among other urgent tasks that require further, including scientific and methodological, improvement, the formation of schoolchildren's skills and abilities to independently engage in physical exercises is of particular importance.

The health of the young generation is the wealth of the country. In this regard, physical culture and sports in the coming years should gain a truly enormous scope among schoolchildren, serve as a life-giving source of vigor and health.

Homework is an integral part of the learning process, which consists in the fulfillment by students, on the instructions of the teacher, of independent educational and practical work after classwork. This work is closely related to classroom activities, complements them, contributes to a more durable and conscious assimilation of knowledge, skills and abilities.

Of particular importance in this regard are assignments of a creative nature, requiring the modification of the material and combining it in a new way, as well as assignments for the application of theoretical knowledge in production, in workshops and at the school site. Along with the general, for all students, homework is practiced individually, aimed at overcoming the backlog in something, the formation of any skills and abilities or the development of sustainable inclinations of individual students.

Independent educational work of students is the activity of students in the learning process, carried out on the instructions of the teacher, under his guidance, but without his direct participation. Most independent work directly

related to curriculum requirements. The teacher is the organizer and leader of the independent academic work. He teaches rational methods of independent educational work, develops a well-thought-out system of tasks.

It makes sense to start work on the introduction of homework in physical culture already with lower grades, since in this age period, children clearly show a conscientious attitude to all the instructions of the teacher. In the future, this will help to form a positive attitude towards homework. It is very important that the teacher is able and able to adequately evaluate their indicators of independent work.

1. Relationship between homework and self-study.

The need to develop the independence of students was repeatedly emphasized by the great Russian teacher K.D. Ushinsky. He considered independent homework to be an obligatory continuation of the educational process, drew attention to the leading role of the teacher, emphasized that it was the school that should encourage mental capacity to independence. In educational activities, the teacher must constantly remember the need to transfer not only knowledge, skills and abilities, but also the formation of the need for independent acquisition of new knowledge.

Independent physical activity includes:

1. Independent conduct by students of outdoor games, relay races;
2. Drawing up a complex of physical education minutes and motor pauses;
3. Performing gymnastics before class;
4. Performing a complex of morning hygienic gymnastics in various versions;
5. Hometasks.
6. Participation in physical culture and recreation activities: skiing, sledding or skating, morning and evening jogging, hiking with parents on weekends, swimming in the pool.

Rules for organizing independent physical education classes:

1. Exercises should be easy to coordinate and accessible to students.

2. Exercises are selected, the quantitative results of which, if systematically performed, increase after a certain time.

3. According to the execution time, tasks are divided into short-term and long-term ones.

4. Tasks are given individually and in groups.

5. Assignments become more difficult over time.

6. The task corresponds to individual characteristics.

The formation of schoolchildren's skills and habits to independently engage in physical exercises has become an integral task of the current integrated program in physical culture. In the process of developing independence, the qualities necessary for the student are successfully formed: attention, responsibility, organization, accuracy, discipline.

In the educational process, at the lessons of physical culture, you can apply a number of methodological techniques aimed at developing independence and accuracy among students:

1. Encouragement to comprehend the exercise or game with the help of the question posed.
2. Use of logical riddles.
3. Involving students in the explanation of educational materials.
4. Mutual analysis of the actions of a friend.
5. Application of comparisons, comparisons.
6. Identification of the main, essential in the movements performed.
7. Stimulation of students to compose new exercises, games.
8. Organization independent activity students.

The student must answer the following questions: “What will be the comments on the exercises performed?”, “What requirements are violated during the performance?”, “List the mistakes made”, “What are the additions?”, “Who does not agree with the comments?”

Many schools have been cultivating students' independent work at home for many years in order to improve their physical development. Homework is an integral part of the learning process, feature which is their organic part with a lesson in physical culture. Homework is considered to be great importance for teaching the skills of independent educational work, a sense of responsibility for the task assigned. It has not only educational, but also educational value. This is especially important when the task of the school is to nurture the need for constant self-education.

The teacher's ability to arouse students' interest in completing assignments is most valuable in pedagogical practice. The purpose of homework is to organize tasks in such a way that students learn how to perform physical exercises on their own, and are able to apply the acquired knowledge in independent practical activities.

Homework in physical culture helps to improve health, increase motor activity, motor fitness. The homework system teaches students to observe a certain motor regimen, and this is already a step towards educating students' organization and discipline. Doing homework helps to master the learning material. This is the essence of homework.

Homework for primary school students is aimed at solving the following tasks:

1. Improving the health of children.
2. Increasing the motor activity of children and familiarizing them with systematic physical exercises.
3. Strengthening the main muscle groups.
4. Development of physical qualities of students.
5. Formation of correct posture.

1. Preparation and development of the educational material of the program for the implementation of educational standards.
2. Formation of a healthy lifestyle in children.
3. Education in students of purposefulness, willpower, efficiency to overcome difficulties.
4. The development of the simplest methods of self-control of the reaction of the body to the load in students.

1. Organization and content of homework for primary school students.

Although the majority of primary school students cope with the requirements of the curriculum, even studying the educational material only in physical education classes, it is recommended from the first grade to accustom children to regular physical exercises and start giving homework. They should not be difficult to coordinate and do not require special equipment at home.

When giving a task, the teacher must explain the purpose of all exercises. This helps to increase the special knowledge of students, as well as the formation of independent study skills. General developmental exercises, physical exercises, posture exercises are given at home most often immediately after they are completed in the introductory part of the lesson.

Exercises in running, throwing and jumping are given at home after they are learned and consolidated in the main part of the lesson. Sometimes it is necessary to remind about the tasks in the final part of the lesson, paying attention to the correct execution of the exercise. This contributes to the concentration of attention, a gradual decrease in the load and a stronger memorization of tasks.

Depending on the tasks set, tasks can be given for a different period of time (for 30 days, for 2 weeks, for a series of lessons), during which some motor actions are taught. It is recommended to use homework cards indicating the dosage of exercises. The first exercise in such cards indicates the one that is the main one for this student and to which special attention should be paid. In order for students to be fluent in the cards, they need to be taught the basic terms.

Homework in physical education should be written down by the teacher in the plan-outline. The tasks that are given for the entire class or group of students are indicated. They are written at the end of the lesson. However, the teacher can give and check them in any part of the lesson.

To determine the dosage of homework exercises, the teacher is guided by the regulatory requirements that the curriculum imposes on students of this age. At the same time, the state of health, indicators of physical development and motor fitness of each individual student are necessarily taken into account.

For the successful completion and application of homework, a number of conditions must be met:

1. To ensure that students know the requirements of the curriculum and the levels of development of basic motor skills that they should achieve at their age.
2. Convince students of the practical benefits of homework as a necessary addition to physical education lessons.
3. Skillfully highlight the main thing, on what and in what period to work for a particular student.
4. Thoroughly study the homework material with students in the lesson.
5. To be able to determine the degree of impact of the exercises used on the body of schoolchildren, to know how to properly regulate this impact.
6. To draw students' attention to the organization and methodology of conducting homework exercises.
7. Teach students the correct terminology, teach them how to use it when writing homework assignments.
8. Be sure to let students know when they need to check their homework.
9. Fix homework assignments in the annual plans for the passage of educational material.
10. It is not recommended to give tasks to perform complex exercises that require conditions and insurance.

Homework is designed to increase the weekly motor mode of the student, so it is recommended to perform them at least twice a week for 15 to 35 minutes. This is especially important during ski training classes (in 2-3 quarters), when the lessons are coupled and, in fact, students study twice a week. This is not enough for the formation of skills, and for the development of qualities. Homework is best done outdoors or in a well-ventilated area.

In order to rationally introduce homework assignments, it is necessary to work with parents, familiarize them with the features of physical education homework assignments, and involve them in creating conditions for regular physical education assignments for their children. On the parent meeting they should be made aware of the requirements for independent work their children, tell them how they can help them, what sanitary and hygienic conditions and safety conditions must be observed when doing homework. Parents of students should be informed that homework is best done in between preparing lessons in other subjects. The time spent on homework should not exceed 20-30 minutes in total.

The place reserved for classes should be of such a size that the child does not touch household items and furniture during the exercises. It is desirable to exercise on a soft rug and preferably barefoot. Considering that homework assignments are complexes simple exercises, the equipment of places for classes is not particularly difficult.

If the child is interested in doing physical exercises, is regularly engaged in physical education and has accumulated experience in independent studies, it is necessary to further encourage him in this matter. To do this, it is necessary to equip the “home stadium” with more complex equipment and simulators.

It is possible to equip a place for schoolchildren not only in the apartment, but also, if conditions permit, in the open air in the yard. Outdoor activities are very beneficial for children of all ages, regardless of their fitness level. Active physical activity in the fresh air contributes to the hardening of the child's body, as well as replenishment of his "motor baggage"

When selecting exercises for homework, you should focus on:

1. The content and objectives of the topic under study.
2. Individual development of physical abilities of students, their age and gender characteristics.

In order for students to independently complete the exercises at home, it is recommended that they be given:

1. General developmental exercises such as charging, posture exercises learned in the lesson and intended for daily performance by students in the morning;
2. Exercises with objects - balls, jump ropes, a gymnastic stick, if the students did not accurately and accurately perform them in the lesson;
3. Repeating turns on the spot at your own expense or at the expense of a friend;
4. Learning the text of physical education minutes.

Homework assignments can be individual, group or for the whole class. Physical exercises are selected and changed depending on the assimilation of educational material by students. The term for performing general developmental exercises and a complex of physical exercises is set on average at one month. At the end of the term, a final check of all students is carried out and a modified complex is given (2-3 exercises are replaced) for the next period of time.

Homework can be cross-cutting and thematic:

through assignments throughout the school year for each class are the same for both boys and girls. They are aimed at achieving and maintaining the optimal level of development of motor qualities during the entire period of training.

Examples of cross-cutting tasks:

1. Running jumps from a two-meter run.
2. Jumping from a squat with moving forward.
3. Flexion and extension of the arms in the lying position.
4. Pull-ups - boys, pull-ups in the lying position - girls.
5. Jumping in place (for the number of times).
6. Rope jumping.
7. Squats on one leg, holding on to a support.
8. Lifting the body from a prone position.
9. Run in place.
10. Lying on your back, raising and lowering straight legs with a touch of the floor behind your head.
11. Jumping out of a squat.
12. Sitting forward and backward to the supine position.

Thematic Homework solves the problem of more purposeful preparation of students for the development of individual sections of the curriculum and contributes to the development of motor qualities. It is carried out ahead of time in the study of a particular section of the program.

1. Complexes of general developmental exercises learned in the lesson.
2. Morning gymnastics complexes, consisting of 5-6 exercises that affect various muscle groups: shoulder girdle, back muscles, abdominals, muscles of the lower extremities. Start and end gymnastics by walking on the spot.
3. Stretching exercises:

- in a semi-squat for the back and front of the thigh;

- in the prone position for the back, front and inner thighs;

- in a semi-squat or in an emphasis on the knees for the muscles of the back;

- standing for pectoral muscles and shoulder girdle.

1. Posture exercises.

Standing against the wall, take the correct posture;

Walking with objects on the head;

Exercises to strengthen the foot;

Exercises in the starting position lying on the stomach: raising the arms and shoulder

belts, leg raises, "fish", "swing";

Exercises in the starting position lying on your back to strengthen the abdominal muscles.

5. Exercises in throwing the ball:

Throws and catches;

Throwing at a target;

Throws and catches from under the foot.

6. Exercises in jumping on the spot and from the spot:

Multi-jumps;

A combination of jumps and jumps in place or with movements with various

Hand movements;

Jumping from a place to a given distance;

Jumping for maximum results.

Approximate set of exercises:

1. Hanging angle.
2. Squats on one leg.
3. Sitting, legs are fixed, hands on the belt, bending back with subsequent return to the starting position.
4. Lifting weights (dumbbells, kettlebells, sandbags) on straight arms.
5. Rotation of the hoop around the body.
6. Jumping rope at the maximum (individual) pace.
7. Climbing the gymnastic ladder.
8. Jumping with hand touching the landmark.
9. Throwing the ball into the wall at maximum pace.
10. Multi-jumps.

It should be borne in mind that the older the student, the faster his interest in sports falls, the students skip physical education classes. Therefore, when developing exercises for homework, you can first take into account the interest of students. So, for example, various areas of fitness are currently enjoying great prestige. To do this, it is necessary to learn several complexes with students, to advise what kind of music to choose.

Homework for ski training.

Doing homework in ski training, in comparison with other types of physical exercises, has its own characteristics and certain difficulties. To complete the ski training tasks, you need ski equipment, a closely located ski track and a slope (2-3 about ). It will be interesting for children, and with the help of exercises on the slope one of the main tasks can be solved - to teach how to maintain balance when sliding on one and two skis.

Slope exercises:

1. Direct descent in a high stance.
2. Straight descent with the transfer of body weight from foot to foot.
3. Descent straight - arms to the sides.
4. Descent with the extension of the right (left) ski forward.
5. Descent on the right - left ski.
6. Descent obliquely.
7. Descent with overcoming the gates of ski poles.
8. Descent with stepping turn.

Walks, weekend skiing with parents are a good form of organizing children's homework. For primary school students in winter, sledding can also be homework, which contributes to the development of coordination of movements. Tasks to consolidate the technique of the studied ways of skiing should be given individually.