What is a strictly regulated exercise method? Its essence is that the movements are performed in a given form and with a clear load. Let us dwell on this issue in more detail, since it is of interest in modern pedagogy.
Destination
The method of strictly regulated exercises has significant pedagogical capabilities:
- Allows you to conduct motor activity in a clear program.
- Determines the load in intensity and volume.
- Controls dynamics during class.
- Allows you to clearly dose the duration of rest between individual exercises.
It allows you to educate certain physical qualities.
Classification
Methods of strictly regulated exercises are divided into several groups:
- Aimed at the training and development of motor movements.
- Used to educate specific physical qualities.
Let us dwell on each group in more detail, highlight their main characteristics.
Mastering the structure of motor action
What should be used at this stage? The method of strictly regulated exercises involves the following techniques:
- Integrity.
- A fragmented constructive approach.
- Conjugate exposure.
The first option is suitable for any stage of training. Its essence lies in the development of the technique of motor action from the first element in the overall structure, without highlighting the components. This makes it possible to study simple movements: jumping, running, general physical exercises.
Using a holistic method, it is possible to master individual elements, parts, phases, not in isolation, but in the general structure of movement, focusing on memorizing a specific technique.
A dissected-constructive approach
This method of strictly regulated exercise is suitable for the initial stages of training. It involves the separation of the motor action, having a complex structure, into separate elements (phases) with step-by-step learning. Then comes their connection into a single system.
When using the dissected method, it is important to observe some rules:
- It is advisable to start training with the implementation of the entire motor action (then it is divided into elements, their careful development).
- It is important not to distort the features of the main exercise when dividing it into separate parts.
- As you practice and master the individual steps, it is important to combine them into one whole action.
At present, physical education often combines dismembered-constructive and holistic methods. At the first stage, only a specific exercise is learned, then the constituent elements are studied, and at the end a holistic implementation is performed.
Conjugate exposure
The essence of the methods of strictly regulated exercises is to bring the learned exercises to perfect execution. The idea is that the improvement of technology occurs in conditions that involve increased physical effort. For example, in training, an athlete jumps with a special weighted belt. In such situations, not only the improvement of the technique for performing the exercise is carried out, but also the physical capabilities of the person are increased.
Methods of strictly regulated physical exercises do not imply distortion of the technique of actions, violation of the integrity of their structure.
Education of motor qualities
There are certain methods that allow you to perform exercises continuously or discretely (at intervals). On this basis, the methods of strictly regulated exercises include:
Continuity involves the constant execution of physical exercises without additional pauses for rest. This method exists in two versions:
- Uniform long-term distribution of the exercise, involving cyclic actions (swimming, cycling, running, walking).
- Long-term task execution in variable load mode (speed changes according to a pre-planned program).
Such methods contribute to the development of endurance. They are suitable for use when performing multiple (without interruptions) body lifts, push-ups, bends, and squats.
Interval option
This method of strictly regulated exercise in physical education allows the use of pauses. The load in this case is intermittent, it alternates with specific rest intervals. It is used in two versions:
- When re-performing specific movements with the same speed or power (for example, repeatedly overcome the distance of 200, 400 meters).
- With variable interval exercises involving changes in the parameters of the training program (pace, speed, loads).
As methodological techniques used in variable interval exercise, there are:
- Variable mode.
- Lowering or increasing the speed (power) of certain exercises.
- Increase or decrease the time to complete a task or distance.
- Change pauses between individual exercises.
- The combination of several techniques.
Features of the circular training
Analyzing the essence of the methods of strictly regulated exercises, one cannot ignore this organizational and methodical form of classes.
Circular training involves serial (continuous or with small intervals) repetition of specific exercises, previously connected in one complex.
It includes private methods of rigorous regulated exercise. Its gaming version is suitable for schoolchildren.
Each exercise is assigned a place, naming it a station. Most often, one circle includes about 7-10 stations equipped with certain equipment. Many exercises are local in focus, allow you to act on any particular muscle group.
The number of repetitions at each station is determined individually. To do this, the test “maximum repetitions” is carried out, the essence of which is to identify the greatest number of exercises that an athlete performs. Further, depending on the specific situation, 1/3, ½, ¼ norms are established.
They try to include in the circular training not very difficult, previously disassembled exercises, as well as tasks with resistance and weights.
The athlete runs a full circle within one session 1-3 times at once or at small intervals. The trainer monitors the time periods for rest, as well as the total duration of classes.
Circular training has several methodological options that are designed for the complex formation of specific physical qualities. If the option of continuous continuous exercise is chosen, development of endurance is supposed. During interval tasks with full-fledged rest periods, speed and strength abilities develop.
Regulated Exercise Technique
The bottom line is that for each exercise, its own shape and clear load are selected. Methods of regulated exercise have certain pedagogical features:
- Implementation of motor activity under the program (selection of ligaments, combinations, sequence of execution).
- Dynamic management taking into account the psychophysical state of athletes.
- Selectivity in the education of physical qualities.
- Classes with people of different ages.
- The ability to master the technique of performing exercises.
Despite all the advantages and variety of methods of strictly regulated exercises, they implement the main line of physical education, which concerns the development of an algorithm for memorable actions. In the case of a game or competition, the coach changes the methodological line (tactically thinks through the contents of the training).
general characteristics
There are specific and general educational methods of physical education. The following are specific:
- Game.
- Strictly regulated exercise.
- Competitive.
With their help, certain tasks are solved concerning the training of the technique of performing exercises and the training of physical qualities.
In general educational methods include:
- Visual impact.
- Verbal tasks.
To summarize
Currently, special attention is paid to the physical education and development of the younger generation. The methods that physical education teachers and trainers use in their work are subject to certain requirements. This is consistent with the individual age characteristics of children, the technical capabilities of the educational organization and the time allotted for classes.
The structure of the method consists of a combination of load, including volume and intensity, as well as rest. When performing an exercise between intensity and volume, an inverse proportion is used. Professional teachers always optimally select the types of exercises for their wards, the duration of their implementation, breaks between individual tasks. For example, they use circular training to build children's stamina.