confectioner", OK 8. Use physical education to preserve and strengthen health in the process of professional activity and maintain the required level of physical fitness.
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Budgetary institution of vocational education
Khanty-Mansiysk Autonomous Okrug - Ugra
"Nizhnevartovsk Polytechnic College"
Department of Physical Education and Life Safety
TOOLKIT
IN THE DISCIPLINE "PHYSICAL CULTURE"
FOR PROFESSIONAL STUDENTS
COOK, PASTRY CHECKER
Nizhnevartovsk
2015
The methodological manual for the discipline “Physical Culture” was developed taking into account the requirements of the Federal State Educational Standard for Secondary Professional Education in the profession of Cook, confectioner, approved by order No. 1569 of December 9, 2016 “On approval of the federal
state educational standard of secondary
vocational education by profession 01/43/09 Cook,
confectioner", OK 8. Use physical education to preserve and strengthen health in the process of professional activity and maintain the required level of physical fitness.
Compiled by: Head of the Department of Physical Education and Life Safety L.R. Samigullina
Considered at a meeting of the Department of Physical Education and Life Safety,
Head of the Department of Physical Education and Life Safety
L.R. Samigullina
- Explanatory note 4 pages.
- An approximate set of production exercises
Gymnastics for cooks and pastry chefs 6 pages.
- Physical education minutes and physical education breaks 7 pages.
- List of used literature 9 pages.
Explanatory note
Gymnastics during practical training sessions for chefs and pastry chefs
Gymnastics helps prevent diseases caused by specific working conditions in certain professions.
The work of cooks and confectioners in terms of energy costs is classified as Group III. It involves working in a standing position, carrying heavy loads, working the muscles of the arms and legs, unfavorable microclimatic conditions (high temperature, high humidity and air pollution) and working with dangerous mechanisms and apparatus.
In professions associated with heavy physical activity, gymnastics eliminates the adverse effects that stress has on the same muscle groups, involves previously inactive muscle groups, or changes the nature of the activity of working muscles. Exercises for industrial gymnastics complexes, the time and methodology for their implementation are chosen taking into account the characteristics of work, the physical development and physical fitness of workers, changes in the functional state of the body during the working day, and sanitary and hygienic working conditions.
There are many professions where the load on the neuropsychic sphere is very high and increased stress on attention, vision, and hearing is required, that is, fatigue of the nervous system occurs. As a rule, such professions are associated with limited physical activity. Such professions include the profession of a cook and pastry chef. With a long stay in a standing position and low physical activity, the intensity of metabolism and blood circulation decreases, blood stagnation appears in the pelvic organs and legs, muscles weaken, and posture worsens. People whose profession involves low mobility more often suffer from headaches, diseases of the cardiovascular system, metabolic disorders, etc. As a result, we are faced with the concept of “occupational disease.” There is a special set of exercises for standing workers.
To maintain efficiency and improve health, I use special industrial gymnastics, which should be carried out periodically during practical work, lasting about 5 minutes. under the direction of the duty officer.
We conduct introductory gymnastics before starting work, and we perform physical education breaks and physical education minutes during breaks and during the lesson.
Performance at the beginning of the day is somewhat reduced, and it takes some time for the body to fully engage in work and enter the usual optimal pace. Physical exercises of introductory gymnastics provide accelerated entry into work, promote high and stable performance, preventing the early onset of fatigue.
Introductory gymnastics are usually carried out 10 minutes before the start of practical work. Its duration is 5-7 minutes. For introductory gymnastics, I select a set of special physical exercises, taking into account the nature of production movements, rhythm and characteristics of the work performed.. Remember the call sign “Get ready to exercise!”
I offer an approximate set of industrial gymnastics exercises for chefs and confectioners. I periodically replace physical exercises in complexes (about once every 10-14 days) with new ones that are similar in their effect on the body.
If the work requires you to be on your feet for most of the workshop, I recommend individual physical education breaks or physical education minutes (2-3 minutes) during short breaks in work in order to reduce fatigue resulting from prolonged standing, forced uncomfortable working posture, strong attentional strain, and vision. .
I set the time for physical education breaks and physical education minutes depending on the class schedule - the first half of the day or the second. In the first part of the practical lesson, a physical training break should be done after about two hours of work; it can also be done in the second half of the lesson. Gymnastics classes take place directly at work stations, preferably accompanied by music. The room is ventilated before performing gymnastics.
Gymnastics and physical training breaks can significantly reduce fatigue. When working while standing, the muscles of the back and neck, which support the head and back in an upright position, experience increased tension - and the blood flow in them under static load, on the contrary, is reduced. In this case, tense muscles compress the nerve fibers emerging from the spinal cord, disrupting the conduction of nerve impulses. And as a result, after a while, your arms, neck, and back begin to become numb or numb. If you do not take any measures, then osteochondrosis and other diseases of the spine will not take long to occur.
An approximate set of industrial gymnastics exercises for chefs and confectioners
(starting position in all exercises except the fourth exercise - sitting on a bench or chair).
1. Sliding your heels along the floor, stretch your legs forward, extend your right arm
behind the head, to the left side - inhale, relax your arms down - exhale, do the same in the other direction. Repeat 6-8 times.
2. Legs are pulled forward, arms in front of the chest, torso is rotated
to the right, arms spread to the sides, return to the starting position, the same to the left side. Repeat 8-10 times, breathing is arbitrary.
3. Sliding along the floor with your heels, stretch your legs forward, raise your arms up and bend. Then they bend forward, touching the floor in front of them with their hands, straightening up, raising their arms up, joining their legs and returning to their original position, repeating 6-8 times, breathing freely.
4. Standing facing the table, grab it with your hands, take your left leg back,
then squat on the toes, straighten up, do the same on the other leg, repeat voluntary breathing 8-10 times.
5. Legs are extended forward, hands on the belt. Alternately pull back and
raise their socks, slightly bending their knees, then turn their legs to the right, toes touching the floor. The same in the other direction. Repeat 10-12 times, breathing is arbitrary.
6. Sitting on a chair, arms are extended along the body, then, bending back,
raise their arms up, and also raise their legs somewhat, with their toes touching the floor.
Leaning forward, clap your hands under your outstretched leg and return to the starting position. The same with the other leg. Repeat 6-8 times, breathing is arbitrary.
7. Sitting on a chair, put your hands to your shoulders, stretch your left leg
forward, return to their original position and move their arms to the sides, then
relax them down, repeat voluntary breathing 5-6 times.
8. Stretching, arms raised above the head, hands clasped “in the lock” - inhale, hands lowered - exhale.
9. The leg is set aside on the toe, hands behind the head - inhale, lowering the hands
and placing your foot - exhale.
10. Arms extended forward, hands relaxed and down. Squatting, arms down, exhale, straightening your arms back, rise on your toes, inhale.
11. Jumping in place on your toes, hands on your belt.
12. Arms to the sides, turns the torso and head alternately to the right and left.
13. Raising your arms up, bend back – inhale, then bend forward, keeping your hands on your belt – exhale.
14. Feet shoulder-width apart, arms in front of the chest. Alternately moving your right or left hand to the side, inhale, lowering your hands - exhale.
Each exercise is repeated 6-12 times.
IMPORTANT!
- It is very important to maintain the correct posture while working. This is ensured by selecting equipment of certain sizes and heights.
- The cook should stand straight, without slouching.
- The cook and pastry chef can perform some operations while sitting on high stools.
- A properly organized workplace helps to avoid unnecessary movements and
- prevents premature fatigue.
Thus, the performance of a specialist largely depends on the degree of physical fitness.
Physical education minutes and physical education breaks
Physical education minutes and physical education breaks can significantly reduce fatigue.
Fatigue (a physiological state of the body that occurs as a result of excessive activity and manifests itself in a decrease in performance) can occur with any type of activity - both mental and physical work. Fatigue is characterized by a decrease in labor productivity, impaired attention, and impaired muscle function: a decrease in strength, speed, accuracy, coordination and rhythm of movements.
The speed of fatigue depends on the specifics of work: it is much faster
occurs when performing work accompanied by a monotonous posture,
muscle tension, rhythmic movements are less tiring. A person’s attitude towards the work being performed also plays an important role in the occurrence of fatigue. For many people, during periods of emotional stress, prolonged
time there are no signs of fatigue and a feeling of tiredness.
Usually, when it is necessary to continue intensive work when fatigue sets in, a person expends additional strength and energy - the indicators of individual body functions change (for example, during physical labor breathing and heart rate increase, increased sweating, etc.). At the same time, work productivity decreases and signs of fatigue increase.
A tired person works less accurately, making first small and then serious mistakes.
Insufficient rest or excessive workload for a long time often leads to chronic fatigue, or overwork. A distinction is made between mental and mental (spiritual) fatigue.
These professions are now united by inactivity and increased attention, which results in increased nervous and physical tension. The body, designed by nature for physical activity and not adapted to long-term static load, begins to malfunction. Diseases such as osteochondrosis and spinal curvature acquire the status of occupational diseases.
The cervical and thoracic spine are primarily at risk during sedentary work - they bear the main load. The muscles of the back and neck, which support the head and back in an upright position, experience increased tension - and the blood flow in them under static load, on the contrary, is reduced. To make matters worse, tight muscles put pressure on the nerve fibers coming out of the spinal cord, disrupting the conduction of nerve impulses. And as a result, after a while, your arms, neck, and back begin to become numb or numb. If you do not take any measures, then osteochondrosis and other diseases of the spine will not take long to appear. We offer you a set of exercises for the spine, which you can do right at your workplace, almost unnoticed by others. The basic rule is that all exercises should be performed smoothly, at a slow pace, without jerks or sudden movements.
It is advisable to perform the complex at least twice a day, repeating each exercise 10-20 times.
Approximate set of exercises
1. "Pendulum". Turn your head clockwise/counterclockwise, while trying to keep the tip of your nose motionless. Repeat the same with your head lowered and held high.
2. Slowly turn your head to the left as far as possible. Having reached the limit, tilt your head back, feeling a stretch in the neck muscles on the opposite side. Return to the starting position and repeat on the other side.
3. Lower your head down and try to “wipe” your chin on your chest. Tilt your head back and make a couple of rotational movements.
4. "Chinese dummy." Place your elbows on the table and clasp your hands together. Place your chin on your hands and tilt your head to the left. Having reached the limit, add two or three nods in the direction of head movement. Repeat on the other side.
5. Straighten your spine, like a soldier at the command “at attention”, leave your hands lying on the table. Pull your shoulders back, squeezing your shoulder blades together as much as possible, and hold this position for about a second or more.
6. Lower your arms down and relax them. Raise your shoulders as high as possible, feeling the tension in your trapezius muscles.
7. "String". Straighten your back, place your hands on the table. Arch your back to the left side, then to the right, while the top of your head should remain motionless. The movements of the spine in this case resemble the movement of a vertical string.
In addition to performing the given set of exercises, do not forget about the proper organization of the workplace.
All of these factors contribute to the rational organization of the labor process and the fight against fatigue.
Bibliography:
1. A.B.Zherebtsov “Physical training and labor”, Moscow.2011.
2. B.V. Petrovsky “Popular Medical Encyclopedia”, Moscow, 2013.
3. Monica Thiel. “Set of exercises for the spine” Moscow. 2011.
Morphemics- a branch of the science of language that studies what significant parts a word consists of.
Word formation- a branch of the science of language in which it is studied from what and with the help of what words are formed.
- Word structure
- What parts can a word consist of?
- What are parts of words used for in language?
- How are words sorted out according to their composition?
- Formation of words
- From what and with what help are words formed?
- List the ways to form independent parts of speech.
- How are compound words formed?
- What is word-formation parsing?
485. Analyze and classify words according to how they are formed.
Boletus, mower, listener, subtitle, fisherman, safe, fruitless, harrow, duty officer (in class), spring, run in, university, chair-bed, head teacher, deliberately.
Prefixal:
Suffixal:
Prefix-suffixal:
Addition:
Transition from one part of speech to another:
486. Sort the words according to how they are formed. Write down the words from which they are derived. What words did you not use? Why?
Physical education, sponsored, nuclear-free, launch vehicle, high school student, land on the moon, bicycle racing, KVN, stove-maker, non-alignment, land, program, plane.
487. Write it off. Explain the spelling of the highlighted letters in the words of the poems. In what cases did you need knowledge of the composition of a word to explain the spelling of two letters?
On average ss which lane
Cornflower ra ss vets
Swimming through the sho ss e.
(A. Nedogonov)
488. Analyze the words. Indicate the composition of the words and indicate the method of their formation.
Sample. Heater; heater ← heating[th].
Fish, diesel, asphalt, crevice, flare up, dry up, frost-resistant, legendary, mocker, interlocutor, boundless, tenant, dent, dark, misfortune, athletics, pioneer, bad taste, enthusiastic, beautiful, feeding, dress up, super-speed, winning, background, station, messenger, inhuman, nonsense, fish farm, rake, complex, pilot, quick-frozen, climb, lyceum student, land.
489. Describe the text in connection with linguistic means that clearly reflect the style of this text. Write it down using missing commas.
VICTORY DAY
For our Motherland, May 9 will always be sacred and people will always mentally return to May 1945. In those spring days, a great journey marked by many sacrifices was completed. And our human duty is to congratulate each other on the holiday to always remember those who are not with us, who died in the war.
Celebrating the Victory, we will always remember what qualities of our people helped to defeat the enemy. Patience. Courage. Greatest durability. Love for the Fatherland. May these qualities, tested by the fire of war, always accompany us. And victory will always be ours.
(Marshal G. Zhukov)
Identify four ways to form these words. Write them down and the word from which they are derived. Physical education, sponsored, nuclear-free, launch vehicle, high school student, land on the moon, bicycle racing, KVN, stove-maker, non-alignment, land, program, starship.
Answers:
Physical education - physical education. (addition). sponsored-chief (prefix-suffixal). non-nuclear-nuclear. (prefix). launch vehicle - rocket and launch vehicle. (addition). gymnasium student - gymnasium - (suffixal). lunate-moon. (adj.suffixal). bicycle racing - bicycle racing. (addition). KVN club of cheerful and resourceful people (addition). non-alignment-accession (prefix). land-ground. (adj.suffixal). program-program. (add-on). starship - fly to the stars. (addition).
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All exercises are performed standing. Before the start and at the end of classes, after 4-5 exercises - calm walking, for people who are more physically prepared - accelerated walking or running for 1-3 minutes.
Exercise 1. I. p. - the hands are clasped together. On the count of “one” – stretch, arms up, hands turned outwards – inhale. On the count of “two” - and. p. – exhale. Repeat 6–8 times.
Exercise 2. I. p. - as in the previous exercise. On the count of “one” – leg to the side on the toe, hands behind the head – inhale. On the count of “two” - and. p. – exhale. The same with the other leg. Repeat 6–8 times.
Exercise 3. I. p. - arms forward. On the count of “one” – squat, hands on the belt – exhale. On the count of “two” - and. n. - inhale. Repeat 6–8 times.
Exercise 4. I. p. - hands on the belt. Jumping in place. Repeat 10–12 times.
Exercise 5. I. p. – arms to the sides. Perform turns to the right and left on each count. Repeat 8–12 times.
Exercise 6. I. p. - the same as in the previous exercise. On the count of “one” – arms up, bend back – inhale. On the count of “two” – a round half-bend forward, hands on the belt – exhale. Repeat 6–8 times.
Exercise 7. I. p. - legs apart, hands in front of the chest. For each count, alternately move your right and then your left hand to the side. Breathing is voluntary. Repeat 10–12 times.
It is advisable to diversify physical exercises in complexes periodically (about once every 10–14 days), replacing them with new ones that are similar in their effect on the body. Gymnastics classes are held, if conditions permit, directly at the workplace, preferably with music.
Physical educationjust a minute– the most individualized form of a short-term physical education break. The complex consists of 2-3 exercises, which take no more than 2 minutes to complete. There are physical education sessions of general and local impact. The latter are aimed at providing rest to those analyzers or muscle groups in which fatigue is felt. Self-massage techniques may be included in the complex of physical education minutes. A variant of local physical education for eye fatigue is shown in Fig. 17.
Rotating the eyeball horizontally (Fig. 17, A), vertical (Fig. 17, b) and diagonal (Fig. 17, V, G) trajectories (directions). Each exercise is performed for 15–20 seconds.
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Rice. 17. Exercise for eye fatigue
Performing a finger massage of acupuncture points (techniques of traditional Chinese massage “Jinglo”): pressing on the point at the bridge of the nose (Fig. 18, A); pressing on points in the temple area (Fig. 18, b); pressing on the points under the eyes (Fig. 18, V); pressing on the points behind the ears (Fig. 18, G). Duration – from 3 to 5 s for each point. Then sit with your eyes closed.
Since fatigue during different periods of work is localized in different parts of the body, it is recommended to conduct 3–5 physical training minutes during a shift.
Micropause– the shortest form of active recreation, which lasts for 20–30 seconds. Its goal is to reduce fatigue by reducing or increasing the excitability of the central nervous system, normalizing cerebral or peripheral circulation, and reducing fatigue of individual analyzer systems. Micropauses use exercises of a dynamic nature (running in place, squats, bending and straightening the arms in support, etc.), and more often of a postural nature, which consist of five cycles of vigorous contraction and tension of antagonist muscles - the flexor and extensor muscles of the limbs and torso , movements of the head, eyes, breathing exercises, self-massage techniques, washing, walking around the room, etc.
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Rice. 18. Acupuncture points
During prolonged intense mental work, it is recommended to use posture exercises every 30–60 minutes, and dynamic exercises every 2 hours, such as running in place with deep rhythmic breathing.
The time for micropauses and physical training minutes is determined by the worker himself according to (subjective sensations). During the working day, they can be used repeatedly, individually as necessary, along with the use of other standard forms of industrial gymnastics.
The integrated use of PFC tools during working hours can significantly reduce physical and mental fatigue and maintain performance for a long time.
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