Children's fitness - sports are needed not only by adults

The role of children's fitness in the preschool period

Children's fitness (the program for preschoolers includes a whole range of exercises) has a positive effect on the child:

• gives children an idea of ​​choreography, gymnastics, acrobatics;
• disciplines and organizes;
• fosters a culture of emotions;
• forms and maintains correct posture of the child, strengthens the muscle corset;
• develops a harmonious physique, endurance, artistry;
• improves health;
• participates in the aesthetic development and self-determination of a preschooler;
• instills interest in activities and a love of sports;
• develops and trains mental processes;
• fosters a sense of duty, morality, collectivism;

• develops fine and gross motor skills (using non-traditional methods).

Types of children's fitness

At the moment, children's fitness has gained enormous popularity, as a result there are a huge number of varieties:

1. Fit Ball
   is an activity that uses fitness balls. Thanks to such activities, the child’s musculoskeletal system develops.
2. Step by Step
   – develops balance and motor skills, allowing children to learn to walk smoothly.
3. Baby Top
   – These activities are ideal for children who suffer from flat feet. In such classes, exercises are often performed with musical accompaniment, as a result of which the foot is strengthened.
4. Children's yoga
   - in addition to certain physical activities, has a beneficial effect on the emotional well-being of the baby. This is ideal for hyperactive children.
5. Logo aerobics
   - when performing some physical exercises, children recite poems and unrhymed phrases. Thanks to such activities, the baby not only develops physically, but also develops speech.
6. Children's fitness in the pool
   - during such activities water aerobics exercises are often used.

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Children's fitness areas

The following main areas of children's fitness are distinguished:

• Rhythmic gymnastics . The movements are performed to musical accompaniment. Children learn to perform them to the beat of the music.
• St. John's wort . This direction is suitable for children under 3 years of age (junior preschool age). Pupils repeat exercises after the teacher that copy the habits of animals.
• logorhythmics . Here exercises are performed and sounds and small poems are pronounced at the same time. The speech apparatus is trained, physical strength, endurance and proper breathing develop.
• fitball gymnastics . The movements selected by the teacher relieve tension from the spine and train the muscles of the back, abdominals and pelvis. The exercises are performed using a special ball - a fitball.
• step aerobics . Exercises are done to rhythmic music to develop and strengthen large muscles; they are performed continuously, developing endurance and coordination of movements.
• game stretching . In the form of a game, the teacher gives stretching exercises for various muscles, ligaments, and tendons. Exercise increases joint mobility, elasticity and flexibility of muscles, thereby reducing the risk of injury.

Features of the program

The training includes three stages, the implementation of which is mandatory.

Warm up. This stage is necessary to prepare the muscles, joints and heart for the main load. Warm-up, as a rule, includes simple general strengthening exercises aimed at warming up all muscle groups.

The main part of the training includes performing exercises using special equipment. The course of the lesson depends on the type of fitness program (step, yoga, water aerobics, etc.).

Hitch. This is an important part of the workout, which allows you to restore breathing, relieve tension and normalize your heart rate. It usually takes place in the form of a game.

Main areas of children's fitness:

• Logo aerobics. This type of fitness involves performing exercises with the repetition of small poems or sounds. Such classes train not only physical strength and endurance, but also the speech apparatus.
• Capoeira. A popular activity, a unique combination of martial art and dance.
• Animal aerobics. This type of fitness is suitable for kids. Its essence is to perform exercises that imitate the movements of animals.
• Fitness classes using a fitball, massage mat or ropes.
• Water aerobics.

You don't have to go to a gym to exercise. You can perform the exercises at home, but this should only be done with a trainer and under his close supervision. The downside to home workouts is that they don't help develop social skills.

The role of musical accompaniment

Musical accompaniment is a prerequisite for fitness classes. Music allows you to harmoniously develop a preschooler’s abilities, develop expressiveness and meaningfulness in the execution of rhythmic movements, and train memory and attention. Children love to practice while listening to music, it improves their mood and training goes almost unnoticed.

Pupils learn to coordinate exercises according to the rhythm, beat and mood of musical compositions.

Musical accompaniment is a methodical method that accelerates the formation and enrichment of skills and causes an adequate motor response. This or that musical composition has certain components of musical expressiveness.

These include melody, tempo, dynamic shades, rhythm, meter, and structure of a musical work. They should definitely be taken into account when choosing an accompanying musical composition for certain exercises. Also, when choosing music, the teacher must take into account the age of the students. Therefore, for classes with children under 3 years old, you need to select music with a simple and clear rhythm.

Musical compositions should also be varied. Continued use of monotonous melodies over many lessons distracts attention and the child loses interest in them.

Age for children to exercise in a fitness club

Children are usually brought to fitness classes from the age of one and a half years. Of course, not without taking into account the characteristics of the body. The maximum number of children in a group is 10-15 people.

Age groups:

• The smallest - 2-4 years old

Classes to strengthen muscles and spine, coordinate movements and develop motor skills. Parents' presence is required.

• Baby – 4-6 years old

Aerobic, strength and development exercises. Speech development classes.

• Older children - 7-11 years old

Emphasis on posture, strong-willed qualities, muscle development. Exercise classes.

• Teenagers - up to 16 years old

A set of exercises aimed at overall physical development and endurance.

Class times for each age:

• For babies 2-4 years old - maximum 30 minutes and no more than 2 times/week.
• For children under 10 years old - half an hour 2-3 times a week.
• For teenagers - 40 minutes three times a week.

Where and how are classes held?

Children's fitness rooms are specially equipped rooms with swings and ropes, dry pools, a wall bars and machines, soft modules, etc. Classes for little ones are usually plotless and role-playing - exclusively in the form of a game.

Taking into account the characteristics of the body/age, types of aerobics such as fitball and step, dance aerobics and even yoga can be used.

Children's fitness - the result of classes:

• Development of all muscle groups.
• Correction of posture.
• Development of movement coordination.
• Development of orientation in space.
• Development of social skills, leadership qualities and communication skills.
• Improved sleep.
• Help with problems with the musculoskeletal system.
• Formation of a muscle corset.
• Improving joint mobility.
• Development of self-control and discipline.
• Development of logical thinking.
• And etc.

The lesson plan consists of...

• Warm-ups. Here the main emphasis is on general strengthening exercises for all muscle groups.
• Main part. It involves active games using equipment.
• The final part. Game part to consolidate the result.

Organization of a physical education program for preschoolers

The program clearly regulates what training should be, when and where to conduct it, and for what age audience. Each workout should consist of 3 stages: warm-up, main and final part. Warm-up is the most important stage, since without it you cannot do any physical activity, otherwise injuries may occur.

The teacher gives simple movements that prepare muscles, joints and other organs for more complex elements. The progress of the main part of the training depends on the direction of fitness that is given in a particular period.

In the last part of the lesson, teachers mainly use a game form - this relieves tension, children restore their breathing, their heart rate normalizes, and the training ends on a positive note, after which the students want to attend classes again.

The program for preschoolers is focused on working with children, regardless of whether they have special physical abilities, the only condition for classes is the absence of medical contraindications. Therefore, children from 3 years old can attend training.

The teacher outlines the “children’s fitness” program, and then conducts classes according to it, dividing children into age groups, because the training duration is different for each age. So, for children 3-4 years old its duration should not be more than 20-25 minutes, for children 4-6 years old the training can be increased to 30 minutes, and for children 6-7 years old – 35 minutes. Classes are held 2-3 times a week.

To organize the activities of pupils, taking into account the individual characteristics of each age period, the group size should not exceed 10-15 people. This number of children is optimal for the individual development of each child.

Children's fitness (the program for preschoolers includes, in most cases, general strengthening exercises) and for the full implementation of this program, special equipment is required.

Namely :

• gymnastic benches;
• mats;
• exercise bikes;
• Treadmills;
• step platforms;
• fitballs;
• dumbbells;
• gymnastic sticks;
• jump ropes;
• hoops;
• balls of different sizes;
• gymnastic mats.

The teacher conducts classes in a well-lit, dry, ventilated and clean gym; the floor covering should not be slippery, have uneven surfaces or cracks.

What exercises, complexes, games to music are recommended by child development specialists?

The teacher can give various general developmental tasks, types of walking, running, jumping, skipping, including elements from dances (ropes, pick-ups) and movements (polka, variable step, step with stomp).

Children's training mode

Like adults, children's fitness is not a separate sport, but a large group of different physical training systems. In the vast majority of cases, training with children is carried out in groups of 10-15 people. This is the optimal amount, allowing the coach not only to “keep track” of everyone and pay sufficient attention to everyone, but also to ensure the game focus of each lesson. Groups are formed according to age categories - 3-5, 6-8, 9-11, 12-14 years.

The main difference between children's fitness and sports sections is that the child is not assessed from the point of view of the prospects for high Olympic achievements. Current level of physical fitness, height and weight are not criteria for screening or enrollment in a particular type of fitness group for children. But a health certificate will be needed. However, if a child is indicated for physical therapy, for example, for scoliosis, in fitness clubs you can find a trainer for individual lessons who has a diploma as an exercise therapy instructor.

The number of classes per week and their duration also depends on the age of the children, and will not make it possible to overload the growing body:

• 3-5 years - 2 times a week, 30 minutes;
• 6-8 years - 2 times a week, 40 minutes;
• 9-11 years - 2-3 times a week, 45 minutes;
• 12-14 years old - 2-3 times a week, 1 hour each.

In the structure of each training session, time for outdoor games and relay races ranges from 50 to 30%, and classes with the smallest ones take place only in a playful manner and in the style of imitating adults. No attention is paid to the competitive aspect, and comparative assessment of “who is better or worse” is prohibited.

Rhythmic gymnastics

Exercises you can use:

St. John's wort

Possible exercises:

1. "A bird is flying." IP: legs at shoulder level, arms down. Imitate the flapping of wings with your hands, take an i.p.
2. "The bird dives." IP: legs at shoulder level, hands to shoulders. Bend forward, move your arms back, take an i.p.
3. "Martin". 1st option. IP: sit down, arms at your sides. Stand up, move your arms back, bend your back, take a position. 2nd option. IP: sit down, arms at your sides. Stand up, raise your arms parallel to the floor, take one leg back (do not bend the knee). Repeat 6 times, changing legs.
4. "Heron". I.p.: legs at shoulder level, hands on the waist. Bend one leg and lift it up. Repeat 4-6 times, changing legs.

   
   Children's fitness. A program for preschoolers may include the Heron exercise.

5. "Crocodile". I.p.: lie face down on a gymnastic mat, arms along the body. Raise your head and, without using your hands, shoulders up (fix for 5 seconds), take an i.p.
6. "Turtle" . IP: sitting on your heels in a group, hands near your knees on the floor. Move your body forward, lowering your stomach and pelvis to the floor, perform a handstand, turn your head to the right, left, and take an i.p.
7. "Hares". I.p.: legs next to each other, arms extended forward, elbows bent. Jump forward 4 jumps, make 1 jump back, 2 jumps to the right, 2 jumps to the left.

Children's fitness: why is it needed and when to start?

Children's fitness has many advantages over banal physical education. This is an exercise program that takes into account the age characteristics and level of physical fitness of the child. During classes, children become stronger, more flexible and dexterous, release excess energy and communicate with peers.

In sports clubs, development studios and dance schools, children's fitness classes have become an ultra-fashionable trend. The new sport includes general strengthening exercises, choreographic and gymnastic elements, the basics of martial arts, yoga and aerobics, and its main feature is a game form of training, allowing young athletes to relax and get real pleasure from the process. In addition, children's fitness has a positive effect on the child's health:

• The functioning of the cardiovascular and respiratory, nervous and muscular systems, as well as the musculoskeletal system, is stabilized.
• Energy splashes out, the excess of which is a serious hindrance in life and study.
• Memory, coordination and endurance are trained, a sense of rhythm and logical thinking develops, concentration, reaction speed and self-discipline increase.

If your baby is overly active or moves little, has no socialization skills or has a weak immune system, children's fitness is an ideal option.

At what age can you start doing children's fitness?

Even one-year-old toddlers go to professional training, accompanied by their parents. Moms and dads have a chance to have fun with their baby, acting as a translator from the “coach” language to the children's language. A child aged 3 to 5 years can attend group classes independently, developing a sports base. At 5-8 years old, he will already be able to withstand serious loads, including strength exercises on large muscles, and at 9-16 years old - the most intense programs.

IMPORTANT: Is it possible to do children's fitness at home under parental supervision? Of course, if you are advanced in this matter and have the ability to teach something. Often, adults who can perfectly perform push-ups, squats and crunches do not know how to pass on their skills to a child, because he is much more willing to listen to strangers.

The best solution is to accustom your child to children’s fitness classes from the age of three.
It is at this age that children begin to imitate adults in everything and easily agree to play sports “like mom” or “like dad.” Another plus is an additional incentive for you to pay attention to your figure and expand your social circle. Share this article: favorite
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Logorhythmics

Children's fitness (the program for preschoolers necessarily includes classes in logorhythmics, in which children get acquainted with new words and assimilate them, develop memory and attention) should be performed in music, sports, speech therapy classes, while monitoring the correct pronunciation of sounds and words, breathing pupils.

The teacher is recommended to use well-known musical compositions for classes, for example, “Teddy Bear...”. He can also include in his classes music from Ekaterina Zheleznova’s original works, to which speech and physical exercises can easily be performed: “Bus”, “Come on, repeat”, “I’m going, going, going”, “The bear is dancing”, “Donkey” , “Knock-knock.”

Recommended exercises:

1. "Frog" . I.p.: place your feet wider than your shoulders, hands on your waist. Sit down, place your hands on the floor between your feet, say: “Kwa!”
2. "Geese" . IP: sit down, spread your legs, lean on your hands. Bend over, touch your feet with your hands, say: “Sh-sh-sh.”
3. "Cat". IP: lean on your knees and hands. Lower your head, arch your back upward (fix the position for 5 seconds). Head up, arch your back down (hold for 5 seconds).

4. “Bear-toed bear...” I.p.: put your hands at your sides. Take 10 steps on your heels, stop and bend forward 4 times alternately with both legs (hands should reach the floor), take a standing position, do 4 squats, march 6 times.
5. "Watch" . I.p.: legs at shoulder level, hands on the waist. Make bends in different directions, saying: “Tick-tock.”

Author's program "Children's fitness"

East Kazakhstan region. Communal State Institution

“Comprehensive secondary school No. 1” in the city of Ayagoz.

Author's program for extracurricular activities "Children's fitness"

Physical education teacher - Nikhambaeva E.K.

First qualification category. Work experience: 20 years

Home address: Ayagoz, Duysenova str. 108, apt. 18.

Email address: [email protected]

Year of compilation 2020

Explanatory note

Understanding the educational value of physical culture is an important condition for the process of physical education of students and the formation of their skills in independently mastering the values ​​of physical culture, attitude towards a healthy lifestyle, and the need for physical activity. At the same time, this is the only academic subject that forms in students a competent attitude towards themselves and their body. Promotes the development of strong-willed and moral qualities, the need to improve health and self-improvement. One of the means of increasing interest in physical education lessons is the use of modern fitness technologies as one of the effective ways.

In education, there are different programs of extracurricular activities in the sports and recreational area: “Ri”, “Health aerobics”, programs in various sports. Children in the middle group of primary school are more emotional, so the “Children's Fitness” program is more suitable for them. The children's fitness program includes dance exercises, aerobics, gymnastics, games, etc.

Taking into account the requirements for the content of programs by state standards, a program of extracurricular sports and health activities “Children's Fitness” has been developed for students in grades 5-6.

Purpose of the program

: versatile physical and spiritual development of children, the formation of their conscious attitude towards a healthy lifestyle, increasing the functional reserves of the body, and preventing diseases.

Achieving the goal is possible through solving the following tasks

:

• To teach motor actions aimed at improving health, developing basic physical qualities and increasing the functional capabilities of the body.
• Develop basic physical qualities, coordination orientation-spatial, temporal, rhythmic abilities.
• To form a culture of movements, to enrich motor experience with physical exercises with a general developmental and corrective orientation;
• To teach skills and abilities in physical culture and health activities, independent organization of physical exercises to music;
• To form an idea of ​​a healthy lifestyle, the influence of movement and music on the state of the body;
• Teach relaxation and self-diagnosis techniques;
• Ensure the formation of correct posture, strengthening the muscle corset through recreational aerobics, rhythmic gymnastics with objects, and dance exercises;
• To cultivate the student’s personality with an attitude towards a healthy lifestyle, capable of cooperation in creative activities.

The “Children's Fitness” program for schoolchildren in grades 5-6 is designed for 2 years of study (68 hours). The program involves conducting classes with schoolchildren for 1 hour per week. Lesson duration is 45 minutes. Classes in the Children's Fitness program include theoretical and practical parts. The theoretical part of the classes includes information about safety precautions during fitness classes, the basics of a healthy lifestyle, various types of gymnastics, aerobics, dancing, games, the history of fitness, and dancing.

The practical part of the classes involves learning the motor actions of aerobics, dance, rhythmic gymnastics with objects, acrobatics, and outdoor games; organizing game programs for students, compiling sets of exercises.

The content of the program includes seven sections:

1. Introduction to the educational program
2. general physical preparation
3. Special physical training
4. Step aerobics
5. Fitball aerobics
6. Health improvement
7. Consolidation and generalization of acquired knowledge and skills

This program involves the use of sports equipment (for 1 group):

— gymnastic mats — 15 pcs.

— gymnastic balls -15 pcs.

— gymnastic hoops -15 pcs.

— gymnastic mats — 8 pcs.

— jump ropes — 15 pcs.

— large rubber balls (fitball) — 15 pcs.

The result of mastering the “Children's Fitness” program will be the formation of such personality qualities as organization, tolerance, determination, curiosity, sociability, artistry, the ability to empathize, friendliness, organizational skills, and the need for a healthy lifestyle.

This program can be used by physical education teachers, additional education teachers, fitness and children's aerobics instructors.

Planned results of mastering the program.

The program for extracurricular activities “Children's Fitness” promotes the formation of personal, regulatory, cognitive and communicative educational activities.

In the sphere of cognitive universal educational activities there will be the following skills:

• understand the concepts of “healthy lifestyle”, “fitness”, characterize the importance of health improvement activities, the influence of music on exercise and well-being;
• reveal concepts: synchronously, musically, rhythmically;
• navigate types of aerobics, dance genres, gymnastics;
• identify the connection between fitness classes and leisure and class activities;
• characterize the role and importance of health-improving activities in the work and rest regime; plan and adjust physical activity depending on individual characteristics, health status, physical development, physical fitness;
• search for information about a healthy lifestyle, aerobics, and dancing.

In the sphere of personal universal educational actions the following will be formed:

• setting for a healthy lifestyle;
• the foundations of one’s ethnicity in the form of awareness of “I” as a representative of the people in the process of getting acquainted with folk dances and games;
• orientation in the moral content and meaning of both one’s own actions and the actions of those around them in gaming activities;
• empathy as understanding the feelings of other people and empathizing with them in the process of getting acquainted with games for the development of sensory sensitivity;
• knowledge of basic moral standards in fitness classes and orientation towards their implementation;

In the sphere of regulatory universal educational activities there will be the following skills:

• organize places for physical exercises and games with musical accompaniment in collaboration with the teacher;
• follow the rules of behavior and injury prevention during classes;
• adequately perceive the suggestions and assessment of the teacher, comrades, parents and other people during demonstrations, individual and group assignments;
• evaluate the correctness of the action;
• adequately perceive the suggestions and assessment of the teacher, comrades, parents and other people;
• take initiative in creative cooperation when drawing up sets of exercises and game situations;
• organize and conduct games during breaks, morning exercises with musical accompaniment;
• independently adequately assess the correctness of performing exercises and teacher’s assignments and make adjustments to the execution during and after implementation.

Communicative universal educational activities:

The student will learn:

• take into account different opinions and strive to coordinate different positions in cooperation;
• negotiate and come to a common decision when working in groups, mini-groups, pairs;
• control your partner’s actions in pair exercises;
• carry out mutual control and provide assistance during diagnostics;
• ask questions necessary to complete creative tasks in compiling sets of exercises individually and in collaboration with a partner.

Monitoring the implementation of the program includes

:

• aerobics competitions;
• conducting dynamic breaks in classes with classmates;
• protecting game programs and conducting them during breaks;
• presentation independently and in groups of composed complexes of aerobics, ground gymnastics, rhythmic gymnastics with apparatus in test form;
• filling in the testing portfolio of indicators of physical health and physical fitness.

Safety requirements during fitness classes.

When performing complexes and exercises of classical aerobics, there are prohibited movements:

• rapid circular movements of the head and excessive head tilts forward and backward;
• exercises (leg swings) in a kneeling position with support on the hands;
• deflection of the torso in a lying position on the stomach with emphasis on the hands;
• lifting two straight legs from a supine position;
• transition from a lying position to a sitting position with straight legs;
• “deep squats”, where the angle at the knee joint is less than 90 degrees;
• bending forward while standing on straight legs;
• bending the torso back in a standing position;
• rotational movements of the knees;
• working with weights with straight arms;
• sharp twisting of the body (“mill”);
• movements with excessive amplitude;
• maximum loads and prolonged isometric stress;
• step onto the platform backwards;
• jumping down from the platform.

Educational and thematic plan of the "Children's fitness" program

Calendar and thematic planning of the “Children’s fitness” program, 5th grade.

Glossary of terms

Aerobics

- gymnastics to rhythmic music, which helps to maintain the rhythm of the exercises.
Ballet
is a form of performing art in which the actions of characters are expressed through dance and music.
Waltz
is the general name for ballroom and folk dances in 3/4 time signature, performed primarily in a closed position.
The most common figure in a waltz is a full turn in two measures with three steps in each. general name for ballroom dances performed in a closed position. Endurance
is a person’s ability to resist repeated stress;
Flexibility
- a person’s ability to perform exercises with a large amplitude;

Gymnastics

- a sport that includes competitions on gymnastic apparatus, floor exercises and vaults.
Breathing
is a set of processes that ensure the supply of oxygen to the body.
Health is
a state of a living organism in which the body is able to fully perform its functions.
A healthy lifestyle
is a person’s way of life with the aim of preventing diseases and promoting health.
Children's
games are a type of active activity for children, which usually consists of reproducing the life around them.
An organism
is a body that has a set of properties that distinguish it from inanimate matter.
Food is
anything that is suitable for eating and drinking by living organisms.
The main purpose of food is to be a source of energy and “building material” for the body. Parterre gymnastics -
the word parterre comes from the French parterre (on the ground): the word par - by, and the word terre - earth.
By “ground” gymnastics we mean performing various types of exercises in a sitting position, lying down, on your side, from various supports. Polka
is a fast, lively Central European
dance
, as well as a genre of
dance
music.
The polka
originated in the mid-19th century in Bohemia (modern Czech Republic), and has since become a famous folk
dance
.
Pulse
(from Latin pulsus - blow, push) - vibrations of the walls of blood vessels.
daily
routine is a predetermined, measured way of life.
Relaxation
(from Latin Relaxatio - weakening, relaxation) - deep muscle relaxation, accompanied by the release of mental tension.
Self-control
- Control over yourself, over your work.
Dance
is an art form in which an artistic image is created through rhythmic plastic movements and changes in expressive positions of the human body.
Strength
is a person’s ability to overcome external resistance through muscle efforts (contractions) or to resist external forces.

Artistic
gymnastics
is a sport that includes competitions on gymnastic apparatus, floor exercises and vaults. In the modern all-around gymnastics program: for women - on uneven bars of different heights, balance beam, and vault.

Stretching

is a type of aerobics that is a set of stretching exercises.

Funk aerobics

(Funk) - this type of activity is characterized by a special technique of movements (springing walking) and freer plasticity of the hands, emphasizing danceability and emotionality of movements.
Physical culture
is a sphere of social activity aimed at preserving and strengthening health, developing a person’s psychophysical abilities in the process of conscious motor activity.
Physical development
is the process of quantitative and qualitative changes in all indicators of the human body in the process of its life.
Fitness
(English
fitness
, from the verb “to fit” - to fit, to be in good shape) - in a broader sense - is the general physical fitness of the human body.
Round dance
(horo, kolo, korogod, karagod, kharagod) is an ancient folk circular ritual dance and contains elements of dramatic action.
Rhythmic gymnastics
is a sport that involves performing various gymnastic and dance exercises to music without an apparatus, as well as with an apparatus (jump rope, hoop, ball, clubs, ribbon).

Bibliography

1. Lisitskaya T.S. Methodology for organizing and conducting fitness classes at school: lectures on advanced training courses https://bmsi.ru/
2. Internet resources: www.missfit.ru https://fitfan.ru
3. Program for students in grades 5-11 in physical education based on fitness aerobics / author - comp. O.S. Slutsker, T.G. Polukhina, V.S. Kozyrev
4. Basic aerobics in health fitness: textbook. benefit / Planet fitness. – M.: UIC VEK LLC, 2006. – 72 p.
5. Butz, L.M. For you girls / L.M. Butz - M. Physical education and sports. – 1988
6. Kryuchek, E.S. Aerobics. Contents and methods of conducting health-improving classes / E.S. Hook. – M.:
7. Terra-Spor, Olympia Press, 2001. – 64 p.
8. Prokopov, K.M. Club dancing: she / K.M. Prokopov - M. Ast. – 2005

18

Fitball gymnastics

Teachers are recommended to give gymnastic movements, such as jumping while holding a ball in different positions, massage and self-massage using a ball.

List of exercises to use:

1. "Pinocchio" . IP: sit on the ball, legs wider than shoulder-width apart, arms at your sides. Make a circular movement with your head.
2. "Sun". I.p.: lean on your heels, holding the ball in front of you. Get down on your knees, lift the ball up, take an i.p.
3. "Swimmer" . IP: sit on the ball with your hands on it. Alternately raising your arms to imitate the movements of a swimmer. “Row” first 4 times backward, then 4 times forward.
4. “Catching mosquitoes.” IP: sit on the ball, put your hands on the ball. Clap your hands in front of you, take a standing position, make 2 claps with your hands in one direction, while turning your body in the same direction, take a standing position, clap your hands forward, return your hands to a standing position, do the same in the other direction side.
5. "Snake" . I.p.: lie with your back up on a gymnastic mat, put the ball in front of you, your hands are near the ball. Raise your shoulders, bend over and touch the ball, take an i.p.
6. “Where are the heels?” I.p.: lie face down on the ball, clasp it with your hands, lean on your fingers, knees straight. Raise your legs one by one and hold for 5 seconds.

Benefits of training

The benefits of children's fitness classes are as follows:

• the child’s consumption of excess energy (this especially applies to hyperactive children);
• harmonious development of the musculoskeletal system;
• mastering motor skills;
• strengthening the immune system, cardiovascular system, vestibular system, lungs;
• mastering communication skills;
• improvement of speed reactions, flexibility indicators;
• knowledge of individual and group discipline;
• formation of a sense of rhythm;
• mastering the ability to move to the beat;
• prevention of flat feet and postural disorders;
• instilling a love for an active lifestyle.

In addition, fitness classes allow you to develop and demonstrate emotional and volitional qualities. Also, training helps improve attention, memory, and coordination of movements. Regular exercises develop all muscle groups, form a beautiful, slim and flexible figure.

There is no harm from doing fitness as such. The only thing that can lead to negative consequences is irregular attendance at training sessions and a poorly selected and developed program.

Step aerobics

Using step and rhythmic dance compositions, the teacher should give exercises in a row without a pause - this trains endurance and heart function.

Possible set of exercises:

1. Step near the step 16 times.
2. Step on the steppe 8 times.

3. Perform an additional step onto the step and from it forward and backward.
4. Performing a step on the steppe 8 times, raise one hand forward, up, back, then the other hand does the same.
5. Step on the step 8 times, arms are bent (fingers in a fist), circular movements are performed, imitating a train.
6. Perform an additional step onto the step and from it forward and backward, doing a slam overhead.
7. Perform an additional step onto the step and from it in different directions, squatting.
8. Step on the step 8 times with your knees raised high.
9. Run in place near the step 8 times.
10. Without around the step 8 times.
11. Step on the steppe 8 times.
12. Step on your toes around the step 2 times in different directions.
13. Added step to and from the step 8 times.
14. Step on your heels around the step 4 times (you can change the direction).
15. Step on the steppe 8 times.
16. Added step from the step in different directions, constantly returning to IP. (hands on belt).
17. Step onto the step with your right foot, swing your left leg with the knee bent, stand on the floor on your left leg and place your right leg on it. Repeat the same with the left leg. 4-6 times.

What kind of sport is this

Children's fitness is complex sports classes that include aerobics, yoga, martial arts, choreography, swimming, posture exercises, with a jump rope, as well as elements of gymnastics. This is the result of a mix aimed at overall development. The number of group members ranges from 10 to 15 people. Such fullness is optimal and allows the child not only to develop flexibility, dexterity, and strengthen the body, but also to receive a charge of positive emotions while interacting with other children.

Groups are formed according to age and physical abilities. There is the following division by age categories:

• from 3 years to 6 years;
• from 7 to 11 years old;
• from 12 to 16 years old.

The duration of classes for children of the first category is set within 20-30 minutes, 2 times a week. Children in the middle category can already visit the fitness club 3 times with a “lesson” duration of 30 minutes. The older group is allowed to attend classes 3 times a week, exercise for 40 minutes a day and include exercise equipment in their training.

Game stretching

Stretching stretches the muscles without injuring them. The most important thing for stretching is to perform the movements smoothly, without jerking, so calm music is used for practicing.

Recommended exercises to use:

1. "Tree". IP: heels next to each other, toes pointing to the sides, arms along the body. Rise onto your fingers, raise your arms, take an i.p.
2. "Star". IP: heels next to each other, toes pointing to the sides, arms along the body. Raise your arms to the sides, fix the position for 2-3 seconds, take an i.p.
3. "Rocket". IP: legs at shoulder level, feet parallel, arms along the body. Raise your arms, sit down, with your heels on the floor, stand up and lower your arms.

4. "Ring". I.p.: lie with your back up, clasp your ankles. Raise your head, raise your shoulders, chest and, if possible, stomach from the floor, take a position.
5. "Heron". IP: lie with your back up, arms along your body, legs straight. Bend one leg, foot on the floor, take an i.p. Change leg.

Children grow in strength, but not muscle size

Interestingly, strength training in pre-adolescence increases muscle strength without significantly increasing muscle size. This is due to the low production of androgenic hormones in childhood, which are mainly responsible for muscle growth. At the same time, the increase in strength indicators is most likely associated with increased efficiency of the neuromuscular connection and improved coordination of movements. Regular strength training helps transmit nerve signals more efficiently, allowing nerves to recruit more muscle fibers. As a result, strength in children increases significantly, but muscle volume does not increase significantly.

Ensuring the safety of children during gymnastics and games

Children's fitness (the program for preschoolers must be non-hazardous) is carried out under the supervision of a teacher who follows the safety rules outlined in the program. Thus, a teacher must be present at the lesson; the head of a preschool institution or a nurse can attend the training.

Before the lesson, the teacher should inquire about the well-being of the children in the group and examine their readiness for training. Children are required to come to classes in sportswear and shoes. Without them, the child should not be allowed to train. Girls should have their hair braided and tied up so that it does not interfere with the exercises.

During the lesson, monitor the well-being of the children; if preschoolers cannot cope with the exercises, then reduce the load for everyone or allow someone to sit and rest for a while. If the teacher gives exercises on the Swedish wall, then you need to put gymnastic mats near it and stand near the child, controlling his movements, in case of danger, hold him or keep him from falling.

Children should not be allowed to jump off the equipment. Before performing exercises on apparatus, the teacher needs to provide safety instructions to children.

The teacher is prohibited:

• use projectiles, special equipment that is out of order, of inappropriate size and made of toxic material;
• leaving children unattended;
• keep a distance between children to avoid injury;
• There should be no obstacles in front of children while walking and running.

Before starting a “children’s fitness” lesson, the teacher must draw up a special program for preschoolers, which is approved by the head of the preschool educational institution. During training, the teacher must take into account the age characteristics and abilities of the children, monitor their well-being, and observe safety precautions.

Author: Inna Krylova

Article design: Oleg Lozinsky

Features of children's fitness

About 20 years ago, no one had any questions about the lack of mobility of children - children’s voices rang in the courtyards from early morning until dark. Outdoor games were an integral part of childhood - football and hockey, hide and seek and cycling. Pleasant fatigue in the evening and a peaceful, healthy sleep at night. Modern children, as we know, spend most of their time with tablets and laptops. There is no question of physical development with this lifestyle.

Children's fitness, as a fun and active activity, solves this problem.

How is it different from regular physical education classes and sports schools?

• The format of the classes is playful and exciting.
• The programs are individual, based on the psychophysical state of the baby.
• The development of all muscle groups occurs evenly.
• There is no system of personal competitions and assessments. Children attend classes with pleasure - they don’t have to be upset about losing.
• Compulsory physical education and sports activities in sections attract a child less than play activities accompanied by music in comfortable psychological conditions and taking into account adapted loads.
• Part of children's fitness includes play sessions with a speech therapist.
• Low morbidity. That is, occupational safety.
• Variety of activities.