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план проведення т. 9.66 English
план проведення т. 9.66 English
PLAN
CONDUCTING A LESSON
in the academic discipline
Physical Education and Special Physical Training
Topic 9.66. Improvement of technique and training in the performance of
exercises, techniques and actions from different sections of physical training.
TABLE OF STANDARDS
determining the degree of preparedness of military personnel
3rd year female cadets 2 min 27 sec 2 min 30 sec 2 min 35 sec
Performed from a plank on straight arms with an overhand grip, legs straight, toes
pulled back. Bending the arms, pull the body to the bar to the position "chin above
the bar". Unbending the arms, lower yourself evenly into a plunge. The exercise is
performed from a fixed plunge, without jerking or swinging the legs.
Typical execution errors .
Tilt the head back (Fig. 2, position 1).
Uneven pull-ups (alternately with the right and left hand). Flexion and extension
of the legs (Fig. 2, position 2).
Jerks and swinging leg movements (Fig. 2, position 3).
Assistance and insurance.
Standing behind and to the side, help by lifting the lower leg and thigh with your
hands (Fig. 3).
Preparatory exercises.
Pull-ups from a jump and slowly lowering into a hang on straight arms.
Pull-ups with assistance. Assisted lower leg and thigh.
Fig. 3. Assistance and insurance for pull-ups
Performed from a plank on straight arms with a grip from above. While pulling
up, raise your legs to the bar and, while continuing to pull up, move your legs over
the bar, reaching the end on straight arms. The exercise is performed from a
stationary lunge, without jerking.
Typical execution errors
Straightening the arms while lifting the legs to the bar, lowering the body down,
kicking the legs against the bar.
Tilting the head backwards
Strong flexion of the legs in the hip joints after reaching a point.
Assistance and insurance. Standing on the side, help by pressing on the shoulders
and legs (Fig. 5).
Preparatory exercises.
Lifting inverted with assistance on a low bar. Assist by pressing under the legs
and back. When reaching the stop, keep the legs from going down.
Flip lift on a low bar. Push off with one leg and swing the other leg to perform a
flip lift.
Lifting inverted with assistance on a high bar. Assist consistently under the legs
and back by pressing on the shoulder; support the legs with the hand when reaching
point-blank.
Flexion and extension of the arms in a support on the bars (Fig. 6).
Performed in the stop position, arms straightened, lowering is performed until the
arms are fully bent, and extension - until they are fully straightened (the stop position
is fixed for 1 - 2 seconds).
Typical errors.
Strong deflection in the lower back when extending the arms (Fig. 7, position 1).
Bending the body in the hip joints while bending the arms (Fig. 7, position 2).
Incomplete flexion of the arms.
Incomplete straightening of the arms.
Preparatory exercises.
Flexion and extension of the arms while lying in a support on the floor.
Flexion and extension of the arms in a balance beam with the help of a partner.
Figure 6. Flexion and extension of the Fig. 7. Typical errors in flexion and
arms in a plank hold extension
hands in a rest on the bars
Assistance and insurance. Standing to the side and supporting by the arm, help by
pressing under the hips while straightening the arms.