Plan 1: endurance training
The primary physical training for primary school students is endurance training, because endurance training can effectively improve cardiopulmonary function and lay a good foundation for more difficult training in the future. For junior students, you can do some activities such as running back and forth. For middle school students, you can try middle and long distance running. Generally speaking, it is more appropriate to run 400 meters at a time. In senior year, endurance training can focus on long-distance running, and the speed can be slower, but you can try to run 800 meters or 1000 meters from above.
Plan 2: Strength Training
Physical training of primary school students includes strength training, which includes both upper limbs and lower limbs. If possible, we can teach them some basic martial arts movements, especially taekwondo and boxing, mainly to exercise strength. Usually, you can also do some belly curl and Russian rotation to improve the core strength of waist and abdomen, but you can't ask too much for the middle and lower grades. When we enter the senior year, we can try to stand up or jump up, which is helpful to improve our whole body strength.
Plan 3: Flexibility Training
In fact, primary school students' flexibility training is relatively easy, because the child's body is not fully developed and is naturally soft. But in the process of training, we must take protective measures to avoid sprain. As for flexibility training, you can do some yoga exercises if possible, or use the single parallel bars to experience self-weight suspension and leg suspension, depending on your physical condition.
Expansion: How to write the physical fitness test plan?
I. Guiding ideology
In order to implement the spirit of the document "National Students' Physical Health Standards" and firmly establish the guiding ideology of "Health First", the majority of young students will be physically and mentally healthy, physically strong, strong-willed and full of vitality. According to the requirements of Longhua County Education and Sports Bureau, we will comprehensively strengthen the development of sports in our school and promote the all-round improvement of students' quality education.
Second, organize and lead.
Team leader: Nie Jinhai
Deputy Team Leaders: Zhang Guodong and Yu Haipeng.
Members: class teachers and school leaders.
Main responsibilities: Responsible for organizing, coordinating, training, inspecting, guiding, collecting and summarizing test data. Contact information: 7340063
Third, the test content and calculation method:
The projects for boys and girls in primary schools are:
1, height
2. Weight
3, 1 min sit-ups
4. Flexibility of sitting posture
Step 5 jump rope for one minute
6, vital capacity
7, 50 meters *8 running back and forth
8, 50 meters running
Fourth, test time nodes and target tasks.
1, it is scheduled to start testing the students in central primary schools and schools on September 12, 20XX, to study the physical fitness items set carefully and master the testing methods and calculation methods. 2. After the school starts in September, the students will be tested comprehensively, in detail, systematically and strictly according to the physical fitness items.
3. Before June 365438+1October 3 1, the physical education teaching and research group of our school must write out the data, analysis materials, summary and induction of the school students' physical fitness test and report it to the county education and sports bureau.
4, according to the requirements to determine the physical fitness test items, guide the physical fitness test of each grade, to ensure the quality of the test.
5, ready to test the equipment needed in the project.
6, the central primary school data summary requirements are as follows:
According to different grades and events of male and female students:
Calculate the individual scores and average scores of boys and girls in each class; Calculate the total score and average score of men and women in each grade and project;
Verb (abbreviation for verb) requires
1, carefully test, do not go through the motions, and ensure that the test data is comprehensive, accurate, objective and true.
2, to seriously organize, to ensure the safety of students without accidents.