Izindinganiso zokulawula ziyithuluzi elibalulekile lokunquma izinga lokuqina komzimba wezingane zesikole ngesikhathi senqubo yokufunda.
Ngesikhathi sokuqaliswa kwekharikhulamu yenkambo ethi "Isiko lomzimba", ukulawula kwamanje, okuphakathi nokugcina kokuqaliswa kwamazinga ezemfundo kuyenziwa.
Abafundi besikole samabanga aphansi
Iminyaka yobudala besikole isikhathi esibalulekile ekwakheni ikhono lezimoto elifanele. Ukusetshenziswa okufanelekile kokuvivinya umzimba kuzosiza ekuveleni kwesakhiwo esingaphazanyiswa sokunyakaza ekusebenzeni, ukuqinisa imisipha yemilenze, ukuthuthukisa ukukhuthazela, amandla nokuxhumanisa ukunyakaza.
Amakilasi emfundo yomzimba athuthukisa amakhono okuxhumana ezingane, ukuxhumana komunye nomunye emidlalweni yeqembu ngesikhathi sesifundo.
Izingane ezivela eqenjini lezokwelapha elilungiselelayo zinomthwalo omningi wokujikeleza we-cyclic. Umsebenzi omkhulu ekusebenzeni nezingane ezinjalo ukukhuthaza ezempilo ngokudluliselwa kwazo okulandelayo eqenjini lezokwelapha eliyinhloko. Okuhlukile kokusebenza nalezi zingane ukukala imithwalo ukuze kungalimazi impilo yazo.
Uma kunokuphikisana nokunye kokuzivocavoca, lezi zingane zikhululiwe ekuzenzeni. Lapho kunqatshelwe ukufeza amazinga, izingane zenza izivivinyo ngale ndlela, okuzivumela ukuba zikwazi ukuzivocavoca ngaphandle kokwephula izincomo zikadokotela.
Shuttle run 3x10 m
Ukugijima kwe-shuttle kuthuthukisa ukukhuthazela nobungqabavu, amakhono okuxhumanisa, ukuphefumula okulungile, ukwanda kokujikeleza kwegazi. Lapho i-shuttle isebenza, ingane idinga ukusheshe inqume leyo ngxenye yebanga lapho ukusheshisa kudingeka khona, nokuthi kudingeka kuphi ukubopha amabhuleki.
Amazinga kushuttle asebenzela ikilasi 1: U-9.9 wabafana no-10.2 owamantombazane. Ebangeni 2, ngokulandelana - 9.1 s no-9.7 s, ebangeni 3 - 8.8 s no-9.3 s, ngokulandelana, ebangeni 4 - 8.6 s no-9.1 s. ngokulandelana.
Ukugijima okungu-30 m
Inhloso enkulu yamakilasi esikoleni samabanga aphansi ukuthola ikhono lokugijima kwamahhala nokuqonde ngqo, ukwakheka kwesimo esifanele.
Amazinga wokugijima amamitha angama-30 kubafana ebangeni lokuqala - 6.1 s, amantombazane - 6.6 s, ebangeni lesibili - 5.4 s no-5.6 s, ngokulandelana, amamaki ama-3 - 5.1 s no-5.3 s, amamaki ama-4 - 5.0 s no-5 , 2 k.
Igijima i-1000 m
Ebangeni lokuqala, kubekwa izisekelo zomjaho ofanayo, kuthuthukiswa izimfanelo zomzimba. Ebangeni lesi-2, kubekwa izisekelo zamasu, ukukhuthazela kuyakhula. Emabangeni 3 no-4, ukuqeqeshwa okuqhubekayo nokuthuthuka kokukhuthazela ekucindezelekeni kuyenziwa.
Kusuka ku-1 kuye kumamaki ama-4, isikhathi asirekhodwa ebangeni lama-1000 m, futhi ebangeni lesi-4, izinga labafana lingu-5.50, lamantombazane - 6.10.
Isikolo sebanga eliphezulu
Emabangeni aphakathi nesikole, kufundiswa amakhono nokuzivocavoca ngaphandle kohlobo lokudlala, kwenziwa ukunemba nokunemba kwezinto eziyisisekelo zokugijima. Ekilasini, izidingo zokunemba namasu wokuzivocavoca okusebenzayo akumele kwehliswe.
Ngalesi sikhathi, ngesikhathi sokuqeqeshwa, ukunakwa kugxile ekubalulekeni kokuqeqeshwa okuzimele ekusebenzeni kwemoto. Ukuphefumula okulungile nokuma kahle komzimba, ukuma kwezingalo, ikhanda nomzimba kuyizinto zekhono lokusebenza okusebenzayo.
Esikhathini seminyaka yobudala besikole, umzimba ukhula ngokushesha futhi uhlelo lwemisipha luyakhula. Ngakho-ke, phakathi nezifundo kubalulekile ukugwema ukucindezeleka okungadingekile.
Shuttle run 4x9 m
Esikoleni samabanga aphakeme, ukuqondiswa kokunyakaza okuyisisekelo ku-shuttle running kuyaqhubeka, ukunemba nokushesha kwezenzo zezimoto kuyanconywa.
Amazinga we-shuttle egijima ebangeni lesi-5: Ama-10.2 s - abafana no-10.5 s - amantombazane, ebangeni 6 - 10.0 s no-10.3 s, ngokulandelana, ebangeni 7: 9.8 s no-10.1 s, ebangeni 8: 9, 6 s no-10.0 s.
Ukugijima okungu-30 m
Ukufunda ukuhamba kude kuyajula. Ukunakwa kugxile ekuqondeni kokusebenza, ukungabikho kwengcindezi eyeqile, inkululeko kuyo yonke iminyakazo.
Indinganiso yebanga le-30 m ebangeni lesi-5: 5.7 s - abafana no-5.9 s amantombazane, ebangeni 6: 5.5 s no-5.8 s, ngokulandelana, ebangeni 7: 5.0 s no-5.3 s, ngokulandelana, ebangeni 8, ngokulandelana 4, 8 s no-5.1 s.
Qalisa ama-60 m
Kunakwa kakhulu ukuthuthukiswa kwesivinini esiphezulu sokugijima ngenxa yokuhamba okulungile kokuhamba, ukunyakaza okuqinile ebangeni, ukunyakazisa kahle kwe-torso, ukunyakaza kwesigqi nokunemba kwezingalo.
Indinganiso yebanga elingamamitha angama-60 ebangeni lesi-5: Ama-10.2 s - abafana no-10.3 s wamantombazane, ebangeni 6: 9.8 s no-10.0 s, ngokulandelana, ebangeni 7: 9.4 s no-9.8 s, ngokulandelana, ebangeni 8: 9, 0 s no-9.7 s.
Ibaleka ama-300 m
Ekugijimeni okungamamitha angama-300, kunakwa ubuchwepheshe bokudlulisa izingxenye eziguqukayo zebanga. Futhi, ukunakwa kukhokhelwa ekuphefumuleni okufanele ngenkathi kugijima.
Okujwayelekile kwesigaba 5 ebangeni lama-300 m - 1.02 - abafana no-1.05 amantombazane, ebangeni 6: 1.00 no-1.02, ngokulandelana, ebangeni lesi-7: 0.58 s no-1.00, ku-grade 8: 0.55 s no-0, Ama-58s.
Igijima i-1000 m
Kumamitha ayi-1000 egijimayo, kunakwa ukunakekelwa kokusebenza kwamasu nokusatshalaliswa kwamabutho ebangeni, ukukhetha ijubane elilungile lokugijima, nokuqeda.
Izinga laleli banga lisebangeni lesi-5: 4.30 kwabafana no-5.00 amantombazane, grade 6 - 4.20 - abafana, grade 7 - 4.10 - abafana, grade 8 - 3.50 abafana kanye 4.20 amantombazane.
Qalisa 2000 m
Ukuze ube nomphumela omuhle wokukhuthazwa kwezempilo, ukuthuthukiswa kwamakhono wokuxhumanisa, ukuthuthukiswa kokusebenza, kunconywa ukuqhuba amakilasi ngaphandle.
Abafundi bebanga lesi-5 nelesi-6 bahlanganisa ibanga elingu-2000 m ngaphandle kokulungiswa kwesikhathi. Ebangeni lesi-7, indinganiso yaleli banga ngu-9.30 - abafana no-11.00 wamantombazane, ebangeni lesi-8, ngokulandelana, 9.00 no-10.50.
Phambana no-1.5 km
Ezweni eliwela ibanga eliyi-1.5 km, kunakwa ukucabanga kwamasu, ukukhetha ijubane elilungile kanye nejubane, inkululeko yokuhamba.
Amazinga we-Class 5 - 8.50 - abafana no-9.00 amantombazane, ebangeni lesi-6 - 8.00 naku-8.20, ngokulandelana. ebangeni 7 - 7.00 naku-7.30, ngokulandelana.
Abafundi besikole samabanga aphezulu
Emabangeni aphezulu, kwenziwa izifundo ezihlose ukuthuthuka kwezobuchwepheshe, ukuvuselela okuqhubekayo kwezifundo ezizimele, ukwakheka komkhuba wabafundi wokuzijayeza ngokuzimela isiko lomzimba.
Kubafundi abaphezulu, amandla emithwalo esondela ezingeni lokuqeqeshwa kwezemidlalo. Abafundi balungiselela umncintiswano wezokusubatha.
Shuttle run 4x9 m
Lapho kwenziwa, ukunakekelwa kuyakhokhelwa, okokuqala, kubuchwepheshe bokubulawa, ngenkathi kukhuphuka izidingo zejubane lokwenziwa kokunyakaza.
Amazinga abafana namantombazane, ngokulandelana: ebangeni 9 - 9.4 s kanye 9.8 s, ebangeni 10 - 9.3 s kanye 9.7 s, ebangeni 11 - 9.2 s kanye 9.8 s.
Ukugijima okungu-30 m
Ukuzivocavoca kusetshenziselwa ukuthi, kuhlanganiswe, kuthinte ukuthuthuka okuqhubekayo kwamasu wokusebenzisa kanye namakhono wokuxhumanisa. Ukwakhiwa okwengeziwe kwesidingo sabafundi sokuzivocavoca umzimba okuzimele kwenziwa.
Amazinga wokugijima amamitha angama-30 ebangeni le-9 - ama-4.6 s awabafana nama-5.0 s awamantombazane, amabanga we-10 - 4.7 s awabafana kanye nama-5.4 s awamantombazane, amabanga 11 - 4.4 s abafana naba-5.0 s amantombazane ...
Qalisa ama-60 m
Ukwenziwa ngcono kwendlela yokusebenza kuleli banga kuqhubeka. Isivinini esikhulu sokugijima nesigqi sokunyakaza siyatholakala. Izindinganiso zokugijima amamitha angama-60 ebangeni lesi-9 yimizuzwana engu-8.5 yabafana nemizuzwana engu-9.4 yamantombazane.
Qalisa 2000 m
Kudonswa ukunakwa esidingweni sokusabalalisa amandla kulo lonke ibanga, inqubo yokunyakaza esigabeni ngasinye.
Amazinga we-Class 9 - 8.20 yabafana no-10.00 amantombazane, ebangeni le-10 - 10.20 elamantombazane.
Ukugijima 3000 m
Ekugijimeni kwe-3000 m, ukunakwa kwabafundi kukhokhelwa ukusatshalaliswa okuhle kwamandla, ukungaguquguquki kwesigqi sokuphefumula nobuningi bezinyathelo.
Amazinga we-Class 10 - 12.40 kubafana, ebangeni le-11 - 12.20 labafana.
Zifundisani izifundo zemfundo esikoleni?
Esikhathini semfundo yamabanga aphansi, ngenxa yokusebenza kwemoto, izicubu zemisipha nezethambo zikhula ngokwengeziwe, izinqubo zemetabolism emzimbeni ziyakhuthazeka, nezakhiwo zayo zokuzivikela ziyanda. Ngaphandle kokuzivocavoca okuhlelekile futhi okujwayelekile, akunakwenzeka ukufezekisa izinga lokulungiselela elihileleke ngokuzivocavoca umzimba.
Uma ingane ingazivocavoci njalo, khona-ke ukungabi bikho kokunyakaza kuholela ekwehleni kokukhula komzimba, futhi kwesinye isikhathi kwe-muscle atrophy, ukukhuluphala ngokweqile. Kodwa-ke, umthwalo omkhulu ngokungadingekile uyingozi, ngoba kulesi sikhathi inani elikhulu lamandla liyadingeka, okokuqala, kuzinqubo zokukhula nentuthuko.
Izifundo zemfundo yesikole ziqinisa impilo, zithuthukise izimfanelo zomzimba, futhi zibambe iqhaza ekwakheni amakhono emoto.
Izifundo zokuvivinya umzimba zinikeza ngolwazi kokubili mayelana nomkhakha wesiko lomzimba kanye nemidlalo jikelele, indlela yokuphila enempilo, yakha amakhono enhlangano, ibangenise ezifundweni ezizimele, futhi ithuthukise isimilo.
Ukuzivocavoca umzimba okugijima kuvumela uhlelo lwezinhliziyo nemithambo yegazi, uhlelo lwemisipha, uhlelo lokuphefumula nezinye izinhlelo zomzimba ukuthi zikhule ngokulingana. Ukuzivocavoca nge-cyclic kuthuthukisa izindlela zokuphefumula, kukhuphule izinkomba ze-VC, kukhuphule ivolumu yesifuba, ukuvakasha kwayo. Ukuzivocavoca njalo kuthuthukisa izinqubo zemizwa, kufaka isandla ekwakheni ukuzinza kwengqondo nengokomzwelo.
Ukulinganisa umthwalo, ukukhetha izivivinyo nokuqapha njalo izimpawu zokukhathala kuvumela indlela eyahlukanisiwe kubafundi.
Izifundo zokuvivinya umzimba zinikeza ithuba lokunxephezela ukungabi bikho kwemoto okwenzeka ngesikhathi senqubo yokufunda.
Amakilasi ajwayelekile, kokubili esikoleni nasekhaya, akhulisa ukumelana nezici ze-pathogenic, akuvumela ukuthi ululame ngokushesha uma kwenzeka ugula.
Ungazijwayeza ukuzivocavoca umzimba cishe noma kuphi: ngaphakathi, enkundleni yezemidlalo, ebaleni lezemidlalo elincane, epaki noma ngaphandle kwedolobha, futhi asikho isidingo sokuthenga noma yimiphi imishini yezemidlalo eyengeziwe futhi ebizayo.
Imfundo evivinya umzimba ivame ukuba nomthelela ekudalweni kwamathalente ezemidlalo, aqhutshekelwa phambili asekelwa futhi athuthukiswe ngothisha abanolwazi. Yile ndlela izingane ezijwayelekile zesikole ezivame ukuba ngabasubathi abadumile nezingqwele esikhathini esizayo.
Ukuzivocavoca kunomthelela omuhle empilweni yomzimba. Ngenxa yokuvivinya umzimba njalo, uhlelo lwemisipha nolwamathambo luyaqiniswa, imetabolism iyathuthukiswa, ukuphakama kwamalungu nokuqina komgogodla kuyanda, futhi ukuphefumula okunesigqi nokujula kukhuthaza ukujikeleza kwegazi okungcono.
Ngakho-ke, imfundo ejwayelekile kanye nokuzivocavoca okusebenzayo ikakhulukazi izindlela ezilula futhi ezingabizi zemfundo yokuzivocavoca enomthelela omuhle emzimbeni ezinhlobonhlobo zemithwalo, futhi amazinga wokulawula akuvumela ukuthi ulandele amandla okuthuthuka komzimba futhi usabalalise kahle umthwalo kubafundi ngesikhathi samakilasi.
