The self-evaluation of summer sports is as follows:
Be healthy, be able to actively participate in various physical exercises, follow the arrangements of the sports coach, and meet the curriculum standards. I can take the initiative to take time to exercise, strengthen my body, and lay a solid foundation for an intense study life.
Life lies in sports. I have been weak since I was a child, but I still actively participate in physical education classes. During the participation, I am very happy that I can be like others. Sweating and exhaling loudly because of my strength and hard work. Now, colds, fevers and other illnesses no longer bother me, and exercise has benefited me a lot!
Summer sports content
1. Stretching adaptation stage: body movements are mainly standing, micro-exercises, and stretching activities, such as walking, limb stretching, simple yoga movements, standing static stretching, etc.
This stage mainly focuses on deep stretching exercises to restore muscle elasticity, relieve physical discomfort caused by rising temperatures in summer, and avoid large-scale exercise, endurance, and strength-based sports activities, especially During high temperatures and during periods of direct sunlight.
2. Preliminary warm-up stage: body exercises are mainly mobile, small exercises, and fun projects, mainly low-intensity aerobic whole-body gentle exercises, and full-body stretching and aerobic adaptation, such as indoor freehand exercises. , flexibility exercises, timed jogging in place, fun crawling and rolling, parent-child sports games, etc.
This stage is to allow students to gradually improve their physical functions and athletic abilities after going through the stretching and adaptation stage, and gradually increase their exercise load.
3. Basic aerobic stage: physical exercise is mainly based on mobility, small rhythm, and aerobic events, and special sports skills are combined with slow cardiopulmonary exercises, such as freehand aerobics, medium-frequency rope skipping, and designated Distance jogging, sports dance activities, etc.
This arrangement can help students enhance their cardiorespiratory system function and metabolism, reduce body fat, restore muscle strength, enhance flexibility, and promote blood circulation.
4. Cardiopulmonary strength stage: Physical exercise is mainly continuous, low-intensity, and strength-based projects. Low- to medium-intensity strength training is performed to activate the muscles of the whole body and further maintain and improve physical fitness. You can choose to squat. , aerobics (square dancing), ball games, medium-speed running, rope skipping, core strength exercises, etc.