The senior high school entrance examination is just around the corner. Today, an important item of the senior high school entrance examination is the physical education examination. Candidates will choose three items with their own advantages from more than ten items in five categories for the exam. How do candidates prepare for the exam? What should candidates pay attention to in the face of unexpected situations that may occur in the exam? How do candidates give full play to their best level in the exam? The senior high school entrance examination network provides suggestions for the majority of candidates, hoping to help them.
Before the middle school entrance examination
Make full preparations before the exam.
Candidates should do enough preparatory activities and stretch their limbs before the exam. Only when the body is hot and excited, it is easy to change from a static state to a moving state. Pre-test preparation activities can be warmed up by jogging, unarmed exercises, stretching exercises and active games. Fully exercise joints, muscles and ligaments in all parts of the body. In addition, the senior high school entrance examination network reminds candidates to do some preparatory exercises from the aspects of activity parts and content according to the characteristics of the exercise items. For example, running in small steps, lifting legs high and kicking backwards before running fast; Before jumping, do more activities of shoulders, waist, knees and ankles; Pull your shoulders, stand up and lean back before throwing.
In terms of dress, candidates should wear sportswear and sports shoes. When exercising, you should take out the badges on your clothes, the keys in your pockets and other hard objects, and tie your shoelaces to ensure sports safety.
In addition, the senior high school entrance examination network reminds candidates to wear non-slip lightweight sports shoes during the exam. Socks should be pure cotton sports socks, which can fully absorb sweat; Second, the sole of the foot can be closely combined with the shoes, which is convenient for exerting force. At the same time, prepare a towel to wipe the sweat when sweating; If it is rainy, it is also convenient to wipe off the rain.
Sleep and diet should be guaranteed.
Be sure to remember to eat breakfast before the exam to ensure adequate sleep. Besides, the diet should be light. You can eat 80% full on the day of the exam, and the dishes should be nutritious and easy to digest. The senior high school entrance examination network reminds you that you can supplement appropriate sugar water 30-40 minutes before the exam and take two or three tablets of vitamin C, which can improve glycogen metabolism and help improve sports performance. Candidates who take the afternoon exam need to take a lunch break for half an hour at noon to avoid premature fatigue in the afternoon exam.
Treat the exam with peace of mind.
Before the physical education examination, many candidates often reported frequent urination, sweating, rapid heartbeat and poor memory, and could not concentrate on taking the examination, which eventually led to abnormal performance. The senior high school entrance examination network provides suggestions: take the physical examination as the last chance to test your junior high school physical fitness and sports level, treat the examination with calm and confident mood, and don't be too nervous and stage fright. Take a deep breath before the exam to adjust your mentality and think more about the technical essentials of the action.
The senior high school entrance examination is in progress.
Reasonable distribution of physical strength, successful "customs clearance"
Students who take the standing long jump exam should not only do enough preparatory activities, but also pay attention to wearing sports shoes with high friction and make good use of the first and second attempts to adapt. Give full play to your skills in the exam, strive for full marks in one exam, and save energy to prepare for the next exam.
Candidates should arrange their physical strength reasonably, adjust their mentality, take a break between exams, and participate in the next project in a good mental state.
Candidates who take the solid ball test should do local stretching exercises on joints such as shoulders, back and waist before the test to prevent muscle strain caused by overexertion. The senior high school entrance examination network reminds you to pay attention to the essentials of action during the exam, so that you can find the reference point of your own shot height, grasp the height and speed of the ball and play the best level.
This kind of exercise will never exhaust students' physical strength and affect the results of other exams. On the contrary, it will make students win at the starting line with ideal physical condition. In addition, be careful not to sit down immediately after running, but walk slowly or stand still and take a deep breath to relax.
Try to "hit one shot" when shooting.
In the basketball test, students are required to make up shots when dribbling and making mistakes. However, the additional investment has caused greater psychological pressure on students, but it has fallen into the strange circle of "one investment" and "two investments".
The senior high school entrance examination network reminds candidates to be familiar with the venue and conduct trial practice. "Clear your mind before the exam, dribble faster and layup slower, and the ball can improve the hit rate." Qiu Lei said that in case of "one shot missed", students should first adjust their mental state, try to stay calm and transport the ball to the basket before throwing. The closer to the basket, the easier it is to be hit.
At the same time, if you feel unwell, you can terminate the exam. Students who can't attend the physical examination within the specified time due to special circumstances such as injury or illness can apply for an extension of the physical examination in time.
After the physical education examination of the senior high school entrance examination
It is not advisable to rest immediately after running.
The senior high school entrance examination network reminds some candidates to pick up mineral water after running and pour it cup by cup. "My throat is very dry and uncomfortable. I need to replenish water immediately." Dry mouth and fatigue after running are normal. Don't drink a lot of water, but drink a small amount of water into your mouth and rinse your mouth.
In this regard, it is recommended that candidates do relaxation activities after running 50 meters and 25 meters for 3 minutes to restore physical strength and muscle strength as soon as possible. Its method is to relax all parts of the body and massage with each other.
Parents must read: how to arrange diet before the physical examination of the senior high school entrance examination
Choose a high-sugar and low-fat diet before exercise.
Our food is mainly rice, flour, fruit and so on. These foods are easy to digest and can provide sugar, which can be immediately converted into direct energy during exercise. Considering that the physical education examination in the senior high school entrance examination lasts for a long time, it is necessary to supplement some dairy products or bean products and slowly digest them into sugars, which can provide energy for muscles for a long time.
Foods high in fiber are more likely to cause stomach upset because they take a long time to digest. Some high-fiber foods are also rich in sugar, such as whole wheat bread, high-fiber biscuits and some high-fiber drinks. Some students are sensitive to these foods, so they should avoid eating them before exercise.
The time of eating is also a problem that cannot be ignored. The principle of timing is that the food you eat can provide sufficient nutrition and energy during the test without causing gastrointestinal discomfort during exercise. Foods high in calories or fat take a long time to digest. Generally speaking, it takes about 3 to 4 hours to digest the food for dinner, so as not to feel gastrointestinal discomfort during exercise; A small meal takes about 2 to 3 hours; A small amount of snacks only need 1 hour. These conditions vary according to the individual's feeling of food in the stomach during exercise. If you are sensitive to the food in your stomach during exercise, a small amount of food will make you feel full and uncomfortable, so you need to let the food have a longer digestion time. Generally speaking, eat a small amount of breakfast 90 to 120 minutes before exercise, such as bread or fruit with jam. Avoid foods that contain too much fat, such as buns, hamburgers and other indigestible foods, which will stay in the stomach for a long time and cannot provide enough sugar. If you are used to eating a big breakfast, you need to eat it 2 to 3 hours before exercise to have enough time to digest. If you can't get up early, you can also choose a sports drink or a piece of bread 10 to supplement the sugar consumed the night before 30 minutes before exercise.
Some students will have diarrhea when they come into contact with fresh milk, which is called lactose intolerance. Most people insist that after drinking for a period of time, the symptoms can be eliminated by themselves. Of course, some students can't relieve it, so they should avoid eating fresh milk. Another thing to remind everyone is not to eat chocolate before the exam. Chocolate is a high-energy food, but it takes a long time to digest, which increases the burden on the gastrointestinal tract and causes mental fatigue.
In a word, no food or any eating schedule can suit everyone. You need to experience it yourself in practice and find out the most suitable and effective food and eating time. It is best not to try untested food during the exam to avoid unnecessary negative effects.
Practical methods of physical self-exercise in senior high school entrance examination
In view of the increasing weight of physical education in the senior high school entrance examination, we have to attach great importance to the influence of physical education on the total score of the senior high school entrance examination, not to mention that physical education can be prepared early in advance. Therefore, in order to get high scores or even full marks in the future senior high school entrance examination, it is necessary for our senior high school students to attach importance to physical education earlier and strengthen their usual physical exercise. Let's talk about the training methods and skills of some routine inspection items:
I. 200-meter running
Analysis of pros and cons: When can PE in the senior high school entrance examination not "take the exam"?
Features: If there is no accident, 200 meters will still be a compulsory item in the physical education entrance examination next year. This event requires not only absolute speed, but also speed endurance, which requires higher muscle strength and cardiopulmonary function.
Difficulties: the rationality of action and speed endurance.
Practice method: 1, swing arm practice in place, feel relaxed and fast (you can practice in front of the mirror, so that you can easily find action problems and correct them in time); Time: 10 minutes or so
2, high leg lifting exercise (combined with swing arm exercise, knees raised, the body does not lean back);
Exercise: 4 groups each time, 40 times in each group (counting one foot)
3, one-legged jump: Action requirements: stride as much as possible, and raise your knees as much as possible.
Exercise amount: 4 times for the left and right feet, and the distance is about 30 meters.
4. Slope running (uphill): This exercise is most helpful to improve the performance of 200 meters. There are slopes in general parks in Shenzhen. But be sure to pay attention to safety. Practice method: First, select the site with small slope and short distance for initial training. With the improvement of ability, you can gradually increase the difficulty-practice in a field with a large slope and a long distance.
Second, sit-ups
Features: Girls' project is the project with the largest number of students in previous senior high school entrance examinations, and it is also the easiest project to practice scores.
There are at least four physical process exams in the 20 10 senior high school entrance examination.
Difficulties: speed and endurance.
Practice method: practice speed first, then endurance.
1, speed exercise: 15 second fast exercise: try to reach the speed of 15 second, and do 15 times or more. Practice 4-6 times each time.
2. Endurance exercise: Do it every time 1 min for 30 seconds. If you really can't do it, you can take your hand off your head and continue to do it within the specified time. Practice 2-3 times each time.
Physical reaction: When you start practicing, your abdominal muscles (abdominal parts) will feel sore. In severe cases, it hurts to lean back or even laugh. This is a normal reaction. After practicing for a period of time (about a week), this reaction will gradually disappear.
Third, basketball-dribbling and layup.
Features: It is a combination of dribbling and shooting. This project is the one with the largest number of boys in the senior high school entrance examination in recent years, and it is easy to get full marks.
Difficulty: It requires high sphericity.
Practice method: 1, practice dribbling and shooting at close range under the basket.
2. Watch and imitate the movements of students with good skills.
3. Think more and ask more questions.
Of the above three points, the first point is the most important.
Fourth, the solid ball
Features: Suitable for students with strong figure, good explosive power and coordinated movements.
Difficulties: good strength, good flexibility and coordinated movements.
Practice method: 1 Through classroom study, master the basic technical action essentials.
2, strength exercises: do more push-ups, sit-ups, as well as weight-bearing push-ups and neck push-ups.
3. Conditional students can buy a solid ball (around 25 yuan) and practice at home during holidays, but they must pay attention to safety.
Verb (abbreviation of verb) standing long jump
Features: It is very helpful to improve the explosive power of lower limbs.
Technical essentials: the feet are naturally opened (about 20cm), and the swing arm and take-off movements should be coordinated. Take off suddenly and try to jump. When landing, try to lift your legs and land your heels first.
Difficulties: fast takeoff, high takeoff and late landing.
Practice method: 1, jump with your knees in place: after jumping, put your knees in your hands and keep your knees on the ground (preferably on the grass). Practice 4 groups each time, 4-6 times in each group.
2. Set a goal jump: Draw a line 5cm before your best performance and ask yourself to cross the goal line every time you practice. Every exercise 12- 16 times.
Five, skipping rope
Features: simple equipment and convenient practice.
Technical essentials: the rope should be smaller and heavier, so it will be faster to throw the rope.
When practicing, the arm should be relatively fixed, and the rope should be swung by the strength of the wrist (because the swing range is small and the frequency is fast). Take off with your feet together, and use the strength of your ankles to make your forefoot take off the ground, and your heels should not touch the ground as much as possible. Note: Your feet are only slightly off the ground! (about 1-2 cm high) This is very important and directly affects the speed.
Exercise method: 1, speed exercise: 20-second jump. 4-6 times
2. Endurance exercise: 1 min for 30 seconds. 3-5 times
Sixth, pull-ups
Features: It belongs to boys' sports, and it is easier to get full marks. It is suitable for students with average body shape who insist on practicing.
Technical essentials: Hold the lever forward with the palm of your hand. When you rise, your chin should pass through the lever, and when you fall, your elbow should be completely straight. When practicing, use the instantaneous explosive force to pull the body up. After the chin passes the pole, the arm is completely relaxed and the body naturally "falls off". Remember: the body is completely relaxed and "falls down", but you can't get rid of it. When you fall to the lowest point, use the moment of rebound to suddenly pull your body up again.
Difficulty: catching the moment of rebound and inertia suddenly exerting force.
Exercise method: Do more push-ups and dumbbells to improve upper limb strength. At the beginning, you can recline on the lower horizontal bar (landing your feet), and then gradually transition to the regular horizontal bar practice. Please remember: as long as you can achieve five, you have the ability to achieve 15. (The time required to reach 15 is directly proportional to your practice attitude.)
Note: The above items and exercise methods are provided for students to exercise themselves at ordinary times, especially on holidays. Make full preparations before practice to avoid injury. At the same time pay attention to safety. In addition, you can consult the PE teacher at any time if you have any questions.