ADAPTATION OF STUDENTS’ BODIES TO PHYSICAL LOADS AND METHODS OF SELF-CONTROL”

Philology of Teaching English Language, Groups 25–26

Isakova Mukhlisa Khusanboevna

Supervisor: Senior Lecturer Khayitboev Nabijon Sheraliyevich

1st-year student at KUAF University

ANNOTATION

This article examines the impact of regular physical activity on students’ stress levels and academic performance. The importance of physical recreation as a means of preventing emotional burnout during examination periods is substantiated. An analysis of self-control methods and their role in maintaining the body’s homeostasis under intensive mental нагрузки is also presented.

Keywords: physical culture, students, adaptation, psycho-emotional state, hypodynamia, self-control, healthy lifestyle.

The relevance of this topic is обусловлена a sharp decrease in the level of physical activity among modern youth in the context of the digitalization of the educational process. Students spend more than 8–10 hours a day using computers and smartphones, which leads to the development of “muscle starvation” (hypodynamia). This not only weakens the muscular system but also negatively affects the cognitive functions of the brain.

The aim of this work is to study the mechanisms of the influence of physical exercises on the nervous system and to develop recommendations for optimizing work and rest schedules. The research objectives include analyzing the phases of fatigue and identifying the most effective forms of recreation.

MAIN PART

1. Physiological Mechanisms of Stress Reduction

Physical activity activates the endocrine system. During moderate aerobic exercise, cortisol (the stress hormone) production decreases, while the synthesis of endorphins and dopamine increases. This creates a “biological release” effect necessary after prolonged static tension.

2. Prevention of Hypodynamia at University

To maintain performance, it is necessary to introduce micro-breaks (physical exercise minutes) every 90 minutes of mental work. The author identifies three levels of adaptation of the organism to physical нагрузкам:

Immediate adaptation: changes in heart rate (HR) and deeper breathing during exercise.

Long-term adaptation: structural changes in the cardiovascular system and an increase in lung vital capacity.

3. Methods of Objective Self-Control

In order for physical activity to be beneficial, students must possess self-diagnosis skills. The most important indicators include the Quetelet index (BMI) and the Stange test (breath-holding on inhalation), which helps assess the condition of the respiratory system.

It is recommended to keep a “Self-Control Diary”, where the following are recorded:

Pulse rate at rest and after exercise

Subjective well-being (sleep, appetite, willingness to train)

Dynamics of anthropometric indicators

CONCLUSION

In conclusion, physical culture can be considered the only natural antagonist to nervous overstrain. Regular exercise (at least 150 minutes per week) not only strengthens health but also improves working memory capacity and concentration. The formation of a movement culture is not an optional task but a foundation for the successful professional activity of a future specialist.

REFERENCES

Lubysheva L. I. Sociology of Physical Culture and Sport: Textbook for University Students. — Moscow: Akademiya, 2021. — 272 p.

Matveev L. P. Theory and Methodology of Physical Culture. — Moscow: Fizkultura i Sport, 2019. — 544 p.

Kholodov Zh. K., Kuznetsov V. S. Theory and Methodology of Physical Education and Sport. — Moscow: Publishing Center “Akademiya”, 2022. — 480 p.

Vilensky M. Ya. Physical Culture and Healthy Lifestyle of a Student: Study Guide. — Moscow: KnoRus, 2020. — 240 p.