The female body and physical education of girls

The deceleration of the last decade has expressed itself in later puberty of the female contingent. The average onset of first menstruation in 1984 in large and capital cities was, on average, 12 years 3 months. In 2002, this figure was 13 years 2 months. Also, by 2002, the age range for the onset of menstruation increased. Thus, 6.2% of girls noted the onset of their first menstruation at the age of 11 years, 18.8% - 12 years; 37.5% - 13 years; 25.0% - 14 years; in 12.5% ​​at 15 years of age. The difference in the onset of the first menstruation at four years leaves its mark on the degree and speed of physical and functional development of girls and once again emphasizes the importance of an individually differentiated approach for the effective implementation of the educational and training process. The characteristics of the female body should be taken into account in physical education classes using means and methods to prepare female athletes, first of all, for childbearing function. Since there are differences in the level of physical development and sports readiness between women and men, we can talk about an independent methodology aimed at shaping the psychophysical state of girls in the process of physical education.

1. Features of the female body
2. Taking into account the characteristics of the female body as a factor influencing the proper physical education of girls
3. Features of physical exercises during the menstrual phase
4. We present specific exercises with a specific focus for the development of individual complexes performed during the menstrual phase.

Features of the female body

It is known that a woman's body significantly different from male. First of all, these differences are noted when comparing external shapes and sizes. Generally, men are 8-16 cm taller than women. The greater height of a man results in greater mass. The average weight of a man is 65 kg, and that of a woman is 54 kg.

The average length of the torso in women is 37.8% of the total height, and in men - 35.9%. At the same time, the lumbar region of the spine in women is longer than in men, and the thoracic region is shorter. The lumbar curve of the spine is more pronounced in women.

The most significant difference in the anatomical structure of a woman is in the pelvic region: the pelvis is shorter and wider. The pelvic outlet is larger in size than that of a man.

The listed features of the relationships between body parts affect the location common center of gravity. In women it is located lower. This creates favorable balance parameters when relying on the legs, but slightly limits the speed of movement and jump height.

Although men's arms are generally longer, women's arms are larger in relation to their height. This is a result of the longer shoulder in women. With a relatively long shoulder, it is more difficult for women to perform movements in athletics throwing.

The length of the lower limbs relative to the height of men and women is almost the same, but the length of the thigh is longer in women. A long thigh and insufficient muscle strength make it much more difficult to perform important elements of running and jumping technique.

The skeletal system in women is less developed than in men. Individual bones are smaller and thinner. The degree of development of general muscles in women is less pronounced. Its weight does not exceed 34% of the total body weight and averages 14.7 kg, and in men 42-47%, which is equal to 24.5-26.0 kg. A particularly big difference is observed in the development of the muscles of the back and arms.

In the female body more adipose tissue, especially in the abdomen, thighs and chest.

In women, the muscles of the back, shoulder girdle, and abdominals are most poorly developed. If these muscle groups are insufficiently strong, it is more difficult for them to perform exercises in running, jumping and throwing.

Heart and lungs in women according to their size lessthan in men, therefore, the activity of the cardiovascular system and respiratory system also has characteristic features. The heart of the fair sex is 12-17% lighter than that of men, and, therefore, the volume of blood ejected with each contraction is less. The cardiovascular system of women responds to the increasing demands of the body during physical activity by increasing heart rate. At rest, the heart rate in women is 6-8 beats higher.

Considering the close relationship between the respiratory and cardiovascular systems, let us briefly dwell on the characteristics of the breathing apparatus. Women have a higher breathing rate because they inhale less deeply. The vital capacity (volume) of the lungs in women is 2500-5000 cm3, and in men - 3200-7200 cm3. At the resting stage, oxygen absorption in women is 150-160 cm3, in men - 180-250 cm3. The greatest difference is observed in the maximum oxygen absorption during physical activity of maximum intensity, since it reflects the degree of functional development of the cardiovascular system and respiratory systems. In well-trained women it is 3-4 liters per minute, in the stronger sex - 4-5 liters or more.

The female body has a biological feature that is complex in its neurohumoral regulation. Availability menstrual function, the cyclical nature of which has a serious impact on the entire body and, in particular, on its performance. The term: menstrual cycle implies one of the manifestations of a complex biological process in a woman’s body, reflected in the corresponding cyclic changes in the functions of the reproductive system with a parallel process of cyclic fluctuations in the physical state of the female body. The composition of the blood often changes, increased excitability of the nervous system is observed, and muscle tone decreases. These days, muscle strength and speed become less.

During the menstrual phase performance decreases, sometimes increased nervousness, imbalance, irritability appear, and fatigue increases.

All of the listed anatomical and functional features are caused by a number of difficulties that limit the performance of girls and women. There is every reason to believe that for women and men teachers should use different methods of conducting the educational and training process in physical education.

Taking into account the characteristics of the female body as a factor influencing the proper physical education of girls

The educational and training process for girls is being built taking into account cyclical changes (oscillations) the state of the female body and, accordingly, its motor capabilities, closely related to the course of the ovarian-menstrual cycle (OMC). The occupations of women, in contrast to the male contingent, are structured as follows. The preparatory part (warm-up) includes general developmental specific elements - performing exercises necessary for a woman’s reproductive function, the development of plasticity and grace; the main part consists of exercises common to the entire group and independent performance of individual tasks for 15-20 minutes, taking into account both the individual course of the OMC and the general patterns of changes in the physical performance of the body and the motor capabilities of girls according to the phases of the ovarian cycle. The final part is carried out according to a single scheme with the aim of bringing the body to a functional norm and preparing for further lectures and seminars.

It has been experimentally established that the degree of manifestation of strength physical performance, speed and speed-strength capabilities, special endurance changes during certain phases of CMC. heterochronically. Therefore, planning of special tasks (sets of exercises) for independent training of each specific athlete should be carried out after determining the individual dynamics of the indicators of motor capabilities during the CMC. Testing is advisable according to the phases of the CMC: in the menstrual phase - on the 3rd day after the start of menstruation; in the postmenstrual period - on the 7th and 11th day; in the ovular - on the 17th; in the postovular - on the 22nd; in the premenstrual phase - on the 28th day.

Lowest level of manifestation physical performance observed in the menstrual phase (1-3 days after the start of menstruation), the highest - in the postmenstrual and postovulatory phases (4-11 and 17-22 days). A slight decrease in the level of physical performance occurs during the ovulatory phase; The premenstrual phase is characterized by a significant decrease in performance.

Motor abilities appear unevenly throughout the CMC. Thus, strength abilities gradually increase, starting from the menstrual phase, and reach a maximum in the postmenstrual and ovulatory phases (days 5-13). Then, in the postovulatory phase, their decrease is noted, and the lowest level of strength is characteristic of the premenstrual phase (days 23-28).

Speed ​​abilities appear at approximately the same level from the 1st to the 5th day of the cycle, by the 11th day there is a gradual increase in indicators, then by the 14th day their level decreases, and starting from the 17th, a repeated improvement occurs. The achieved level is maintained until the 22nd day of the cycle inclusive; in subsequent days the results worsen.

A different dynamic is typical for indicators endurance. Its highest level is observed in the ovulatory phase, a slight deterioration in indicators occurs in the postmenstrual, as well as postovulatory phases. A pronounced deterioration in performance is characteristic of the premenstrual phase, and the lowest indicator of endurance in the cycle is noted in the menstrual phase.

Coordination abilities are approximately at the same level throughout the entire CMC (with a slight increase in the premenstrual phase and a deterioration in the postmenstrual phase).

Manifestations flexibility increase significantly in the menstrual and postmenstrual phases; in other phases the indicators are at the same level.

Taking into account individual changes in the manifestation of the motor abilities of girls during the CMC in accordance with the stages of the cycle, each of which is reflected by one or another state of the menstrual function and the body as a whole, contributes to the optimal planning of physical training for those involved.

The load when independently performing tasks (sets of exercises) is structured as follows: in terms of intensity in the postmenstrual phase - large, in the ovulatory phase - small, in the postovulatory phase - medium, in the premenstrual phase - small; in terms of volume in the postmenstrual phase - small, ovulatory - large, in the postovulatory phase - medium, in the premenstrual phase - medium.

Features of physical exercises during the menstrual phase

In the scientific and methodological literature on the issue of conducting activities during the menstrual phase there are two opposing opinions. Thus, some authors categorically believe that these days you should not engage in physical exercise, others - that performing standard (habitual) physical work during this period has a positive effect on the general condition of the body.

Studies of the first approach have shown that, as a rule, female students miss two physical education classes per month, regardless of the duration of the ovarian-menstrual cycle (OMC) and the number of critical days. The break between classes with this approach is 10-12 days and entails that at the age of 17-20 years, physical fitness is approximately at the same level or begins to gradually decline, and no improvement in motor abilities is noted. Starting from the age of 20-21 years, with this approach, there is a decrease in the physical fitness of female athletes.

A study of the course of CMC revealed that in 39.4% of girls it lasts 26-28 days; in 27.2% - 29-30 days; 17.3% - 32-34 days; 13.6% - 23-25 ​​days; 2.5% have 19-21. According to the number of critical days, 5 days were noted in 36.6% of cases; in 26.8% - 4 days; in 21.1% - 6 days; 8.5% - 7 days; 7.0% - 2-3 days. Taking into account the given data, calculations showed that (when conducting physical education classes two days later on the third) in 92% of cases a girl can miss four, maximum five classes in 4 months due to critical days.

Proponents of the second approach point to the fact that in sufficiently physically developed, strong, healthy and seasoned female athletes, the menstrual cycle is characterized by stability, constancy and rhythm, practically without bothering them with unpleasant sensations. Balanced and calm girls easily respond to menstrual pain and ailments, and accordingly, people with increased excitability of their nervous system have difficulty withstanding even minor pain. This fact once again confirms the urgent need and benefits of hardening, self-education, following hygienic standards, and physical fitness. A few more examples in favor of activities during the menstrual phase - these days, women in most professions are not exempt from production activities, as well as household duties - cleaning, washing, cooking, etc.

Professor T.N. Shestakova notes that in connection with the accident at the Chernobyl nuclear power plant, sharp changes are observed in the body (especially in the reproductive system) of women and girls. Research was carried out in the Chernobyl zone in many schools. Changes and disturbances in the phases of the CMC have been noted; a large number of girls suffer from pain syndrome, changes in the duration of the menstrual phase up to 7-9 days. This also needs to be taken into account in physical education classes. Most experts believe that sports and physical activity help improve mental state and blood circulation.

Special studies show that the negative impact of the menstrual cycle is of a purely individual nature. There can be no general recommendations for conducting classes during the menstrual phase. This issue is resolved with each girl individually. All of the above obliges the instructor to teach female athletes to control the course of the menstrual cycle. It should be explained that, regardless of the phase of the ovarian-menstrual cycle, a woman has to carry out her work and household activities. This circumstance requires special training in adolescence and youth.

To avoid misunderstandings and incidents when resolving the controversial issue of admission to physical education classes on menstrual days, you need to know the following. First of all, the stability and stability of the menstrual cycle is of great importance. If all the timing of the menstrual phases are constant, their duration is the same, blood loss is stable, and the student feels quite satisfactory, then there is no need to strive for complete exemption from physical education or standard training.

If the rhythm of the cycles is stable, but there are complaints of poor health, the load should still be reduced, and also completely eliminate jumping forms of exercise. Those who experience painful periods should consult a leading physician about exercising during this period.

Let's consider what measures are useful and necessary to perform when doing physical exercises during the menstrual phase. The main means are: accelerated walking for 35-40 minutes at a speed of 7.30-8.00 minutes per 1 km; slow running 2-3 km at a speed of 6.30-7.00 min per 1 km, as well as various exercises. These are, first of all, respiratory. It is necessary to master the skills of competent, rhythmic breathing. (The ability to take a deep breath, as well as hold your breath when necessary, greatly facilitates childbirth.) Special training for the pelvic floor muscles is also very useful. The thing is that during childbirth these muscles often become so tense that they can interfere with the baby’s progress. This, in turn, threatens with serious consequences - all sorts of complications for both him and his mother. Therefore, the pelvic floor needs to be “stretched”, made pliable, and also more elastic.

The expectant mother must have strong abdominals. It promotes successful and productive labor. Also, well-developed abdominal muscles prevent its decrepitity and sagging after childbirth, as well as other troubles associated with prolapse of internal organs.

In addition, you need to master the skills of complete muscle relaxation. As practice shows: women attach too much importance to the skills of tensing muscles, expecting that they will relax on their own, so to speak, passively. But tension and relaxation must be equal, harmoniously balancing each other.

We present specific exercises with a specific focus for the development of individual complexes performed during the menstrual phase.

Exercises for deep rhythmic breathing

1. The exercise can be performed lying or standing. Exhale. Then take a long breath, during which you first stick out your stomach, and then only fill your chest. Accordingly, when exhaling: first reduce the volume of the chest, and then draw in the stomach.
2. The so-called “chest” breathing. Exhale. Take a long breath and, at the same time, expand the chest and draw in the stomach. When you exhale, the volume of the chest decreases and the stomach retracts.
3. "Belly" breathing. Exhale. This is followed by a long inhalation, while simultaneously protruding your stomach. Accordingly, when inhaling, pull in your stomach. In order to check that the exercise is performed correctly, you need to place one palm on your chest and the other on your stomach.
4. The so-called “lateral” breathing. Place the left hand on the side of the chest, placing it closer to the armpit, while lowering the right hand down. Exhale. At the same time as tilting to the left, hold your right hand on your head and inhale deeply. Return to the original position and exhale. Then do the exercise in the opposite direction.
5. Take as long and deep breaths as possible a couple of times.
6. Walk at an average pace for a couple of minutes. Inhale for 3 steps, exhale for 4 steps. Slowly increase the duration of inhalation by one step and after 4-6 weeks of training, exhale by 9-12 steps.
7. Exhale. Raise your straightened arms forward and up - inhale. Next, we slowly bend in the thoracic and lumbar areas of the spine, lower our arms down through the sides - exhale.
8. Exhale. Rising on your toes, put your hands behind your head, while bringing your shoulder blades together - inhale, then lower yourself onto your full foot, relax your arms, lower them down, then bend forward and exhale.
9. Air massage technique for the nose (mucous membrane):

1. a) Exhale, close your mouth, take slow alternating breaths, first with the right nostril, then with the left, while simultaneously pressing the opposite one with your finger;
2. b) Exhale, hold your nose with your hand, slowly count loudly to 10, and then, removing your fingers from your nose, take a deep breath and exhale through your nose (keep your mouth tightly closed all the time).

Exercises for training complete muscle relaxation

1. From a standing position, lean forward and swing your straightened arms freely to the left and right.
2. Lie on the mat, bend your legs, raise your arms. On the count of one to three, alternately relax your hands, forearm, and shoulders; 4 - relax your right knee; 5 - relax the left knee accordingly; 6 - achieve comprehensive relaxation. Breathe rhythmically.
3. Stand up. On the count of 1 - tilt your head to the right - inhale, on 2 - 3 - smoothly roll your head onto your left shoulder - exhale. 4 - take the starting position. Do the same in the other direction.
4. Sit on a gymnastic bench and completely relax your thigh muscles. Quickly move your hips to the right and left, shaking the relaxed muscles.