I HC QUC GIA TP.

H CH MINH

NH HNG CA VIC LUYN TP TH

DC TH THAO I VI S PHT TRIN
CA C TH

Sinh vin lm bi:

Nguyn Mai Anh Tuyn
Lp: K12402A
MSSV: K124020255

TP.H CH MINH, NGY 20 THNG 09 NM 2013

I. KHI QUT CHUNG V TH DC TH THAO:

1. Lch s th dc th thao:
Th dc th thao ngay t khi xut hin v pht trin trong x hi loi
ngi n khi hnh thnh mt h thng nh ngy nay, tri qua hng ngn
nm.Lch s pht trin ca Th dc th thao lun ph hp vi cc thi k pht
trin ca x hi loi ngi.
Thi k nguyn thy: Cuc sng t nhin i hi cc thnh vin nhng
yu cu nht nh v s chun b th lc, s kho lo, sc mnh, sc bn, kh
nng hon thnh nhim v trong sn bn, chin tranh v chng chi vi s
khc nghit ca iu kin t nhin. Chnh v vy hnh thnh v pht trin h
thng gio dc th cht a dng. Thi k ny cng chng minh s tn ti v
pht trin ca con ngi ph thuc trc tip vo trnh chun b v pht trin
cc t cht th lc. Nhiu B tc thi c i bit s dng cc bi tp pht
trin th lc v tr chi vn ng nh mt phng tin c bit nhm
chun b cho con ngi vo cc lao ng t nhin. mt s b tc c quy
nh nghim ngt khng cho php thanh nin c ci v nu cha tri
qua nhng th thch nht nh v s chun b th lc....
D trnh pht trin lc lng sn xut x hi n mc no th
vai tr quyt nh gi tr pht trin c t cht th lc vn c trong i
sng x hi v t nhin. S pht trin ca chng lun l b phn quan trng
ca nn gio dc con ngi.
Trong x hi n l, in hnh l thi c Hy lp, tin hnh chin tranh
xm lc v n p n l; giai cp ch n rt ch trng n vic gio
dc cho cc chin binh c nhng kin thc phong ph v c th lc tt; t
h c nhng i qun hng mnh.
Thi c hy lp, nu ai khng bit c, vit v bi li th b coi l m
ch. Gio dc trong cc quc gia c Hy lp: Spart v Afin l mt loi hnh c
ca s pht trin Th dc th thao. Ni dung, mc ch ca Gio dc th cht
thi k ny nhm m bo tnh ph hp vi iu kin v yu cu ca ch
nng n. Ngi hc cc mn khoa hc t nhin, x hi phi hc Th dcu kim- Ci nga- Bi li v Chy; t 15 tui tr ln phi hc c Vt
v Vt chin u. Nh con ngi c gio dc sc mnh, s kho lo v

cc t cht cn

thit. Tiu biu nht v s pht trin Th dc th thao ca thi k ny l cc

i hi Olympic; y l hot ng c gi tr lch s, vn ha cao trong i
sng ca thi k hy lp.
Nhng ngi chin thng trong Olympic c x hi tn vinh nh v anh
hng, c x hi ca ngi- lm th- tc tng. Nhiu nh khoa hc v i
thi c i ni ting th gii cng tng l nhng vn ng vin xut sc. V
d: Nh ton hc Pitagor l nh v ch Olympic v vt chin u; Nh trit
hc Platon cng ni danh v vt. Cc nh trit hc: Socrate v Aristote, din gi
Dmosthne, nh vn Lukian v cc v nhn khc nh gi ngha ln
lao ca Gio dc th cht v khm phc s biu hin sc mnh, lng dng cm
v ho hip. Aristote tng khng nh: Khng c ci g lm tiu hao v
ph hy con ngi hn l s ngng tr vn ng. Trong ch nng n,
cc bi tp th dc khc nhau (Vt, nho ln, ci nga, u kim) c s
dng rng di Ai cp, Babilon, Ba t, Trung quc, n v c bit thnh
c Rma. Bt u t ch nng n, Th dc th thao c coi l phng
tin phc v cho giai cp thng tr.
Trong ch phong kin, Gio dc th cht mang tnh cht phc v
chin tranh. Gio dc th cht trong h thng qun i ca tng lp phong kin
vi mc tiu nm vng 7 yu cu ca ngi hip s: ci nga, u kim, bn
cung, bi li, sn bn, chi c v c th. Nhng hip s lm nn i qun
hng mnh giai cp phong kin tin hnh chin tranh xm lc v n p
phong tro ni dy ca nng dn.
Trong x hi t bn, Th dc th thao pht trin trnh cao. S xut
hin v pht trin su rng ca Th dc th thao nh l mt b phn quan trng
ca nn vn ha x hi (Th thao nghip d v nh ngh). ng thi trong giai
on ny xut hin c s v nn l lun gio dc th cht t sn. Th dc
th thao trong x hi t bn biu hin r rt tnh cht giai cp; Giai cp t sn
s dng Th dc th thao vi mc ch c quyn ca tng lp bc lt, nh
lc hng qun chng lao ng v c bit l li ko tng lp thanh nin ra
khi i sng chnh tr x hi v phong tro cch mng; kch ng v o to
thanh nin chun b cho chin tranh.

2. Khi nim chung v th dc th thao:

Con ngi trong qu trnh tin ho, sinh tn trong s u tranh vi t
nhin hnh thnh v pht trin nhng k nng nh chy, nhy, bi leo tro...
Tri qua qu trnh sng, con ngi nhn bit rng s thnh thc cc k nng
trn s gip ch nhiu trong vic tm kim thc n, c th hnh thnh
nhng k nng ch c thng qua tp luyn thng xuyn, t cc bi tp
th cht ra i. C th ni th dc th thao hnh thnh cng vi s tin ho ca
loi ngi thng qua con ng lao ng v u tranh sinh tn vi thin nhin.
Th k XIX, chn u xut hin mt thut ng Th dc (Physical
education - Gio dc th cht), hm ngha ca n l mt loi hnh gio dc
nhm duy tr v pht trin c th. Cng vi s tin b khng ngng ca
tin b loi ngi v thc tin th dc th thao ngy cng phong ph th khi
nim th dc th thao vi hm ngha bn trong v bn ngoi ca n cng khng
ngng thay i.
Ngy nay hm ngha th dc vi ngha rng ln l mt qu trnh gio dc
ng thi cng l mt hot ng vn ho x hi, ly s pht trin c th, tng
cng th cht, nng cao sc kho lm c trng c bn. N l hin tng x
hi c th bao hm gio dc th cht, th dc th thao thnh tch cao v rn
luyn thn th. Th dc th thao l nhng hot ng phc v cho mt nn
chnh tr, x hi, kinh t nht nh, ng thi cng chu s nh hng v hn
ch ca nn kinh t, chnh tr, x
hi .
Gio dc Th cht: L qu trnh s phm nhm gio dc v o to
th h tr, hon thin v th cht v nhn cch, nng cao kh nng lm vic
v ko di tui th ca con ngi.
H thng Gio dc th cht: l s tng hp cc c s khoa hc v
quan im v phng php lun ca Gio dc th cht cng vi cc c quan
t chc thc hin v kim tra cng tc Gio dc th cht quc dn.
6

Vn ha Th cht: l mt b phn ca nn vn ha chung, l mt

loi hnh hot ng c bit nhm hnh thnh cc t cht th lc, tng
cng sc khe v kh nng lm vic ca dn chng. Cc yu t c bn ca
hot ng ny

l cc bi tp th lc c lin quan cht ch vi qu trnh hnh thnh, pht

trin ca nn vn ha, gio dc chung ca con ngi. Gio dc Th cht l
b phn cu trc nn nn vn ha th cht.
Phong tro Th thao: l mt hnh thc c bit ca cc hot ng x
hi, c nhim v phi hp nng cao trnh vn ha th cht v pht trin
th thao trong nhn dn. Phong tro th thao l hot ng c tnh mc ch
ca cc t chc nh nc, x hi nhm pht trin Th dc th thao. Phong
tro th thao l mt b phn hot ng vn ha, gio dc; n c v tr v
chc nng quan trng trong gio dc s hi ha v nhn cch v th cht
con ngi.
Pht trin th cht: l qu trnh bin i v hnh thnh cc tnh cht t
nhin v hnh thi, chc nng c th trong i sng t nhin v x hi.
Pht trin th cht ca mi ngi ph thuc vo nhng c im sinh hc,
iu kin sng v qu trnh gio dc ca x hi. Cc ch s nh gi
trnh pht trin th lc l: chiu cao- cn nng- lng ngc- dung tch
sng.
Chun b th lc: L ni dung ca qu trnh gio dc th cht, y l
hot ng chuyn mn ha nhm chun b cho con ngi hc tp, lao
ng v bo v t quc.
Trnh th lc: L kt qu ca qu trnh chun b th lc, k nng
vn
ng cho mt loi hnh hot ng no
.
Hc vn th cht: L s xc nh cc tri thc chung, cc h thng
k nng- k xo iu khin cc hot ng ca c th trong nhng
iu kin sng v hot ng khc nhau ca con ngi.

III.
8

NH HNG CA VIC LUYN TP TH DC TH THAO

I VI S PHT TRIN CA C TH :
1. S nh hng ca tp luyn th dc th thao i vi h vn ng.

Cc hot ng thng thng ca con ngi u l da vo h vn ng.

Thng xuyn tp luyn th dc th c th tng cng c cc cht ca
xng, tng cng sc mnh c bp, tng cng tnh n nh v bin hot
ng ca cc khp, t m nng lc hot ng ca c th c nng ln,
xng v khp c cu to thnh. Xng trong c th l mt kt cu kin
c, n bao gm hn
200 chic xng, nhng chic xng cu to thnh mt chic khung gi
c tc dng bo v cho cc c quan b phn bn trong ca c th nh no, tim,
phiXng cn c mt chc nng khc na l to mu cho c th. Do
vy, s sinh trng v trng thnh ca xng khng ch c tc dng quan
trng i vi hnh thi c th m cn c s nh hng quan trng i vi nng
lc vn ng v lao ng ca con ngi.
Rn luyn thn th c th ci bin kt cu ca xng, thng xuyn tp
luyn th dc th thao c th tng cng cc cht trong xng. Tp luyn
th dc th thao lm cho c bp c tc dng li ko v p lc i vi xng
lm cho xng khng ch bin ho v phng din hnh thc m cn lm cho
tnh c gii ca xng c nng ln. S bin i th hin r rt nht trn
phng din hnh thi ca xng l: C bp bm ngoi xng tng ln
nhiu, cht lin kt cc lp ngoi ca xng cng t c tng ln, s
sp xp ca cc cht mm (xp) bn lp trong ca xng cng cn c vo p
lc v lc ko ca c m thch nghi. y chnh l s tng ln v s kin c ca
xng, t c th chu ng c ph ti ln, nng cao nng lc chng chu
p lc, trng lng ln, s ko di v xoay chuynca xng.
V d: Vn ng vin th dc thc hin ng tc ko tay x n. Khi thc
hin ng tc ny, hai tay ca vn ng vin lun phi chu trng lc ca c
th v lc ko tay ca c bp. Nu thng xuyn tp luyn ng tc ny s
lm cho xng ca hai tay c s thch nghi vi vic chu ng 2 lc k trn v
t nng lc chu ti ca xng 2 tay c nng ln. Cng nh th, i
vi cc ng vin cu lng, bn sng th tay thun s to v kho hn, cc vn
ng vin nhy cao, nhy xa, xng chn s kho hn ngi thng
iu ny ni r mt vn : Thng xuyn tp luyn th dc th
thao th s pht trin ca xng c nng ln r rt.
10

Thng xuyn tp luyn th dc th thao s y mnh s pht trin chiu

cao ca cc em thiu nin nhi ng. Chiu cao hoc tc trng thnh
c quyt

11

nh bi tc tng trng ca thi k di xng ca cc em thiu nin nhi

ng. i vi s pht trin ca xng th u mt xng l ht sc quan
trng. Thng xuyn tp luyn th dc th thao s tng nhanh tc tun
hon mu, t m tng c lng vt cht dinh dng m s pht trin m
u mt xng i hi. Thng xuyn tp luyn th dc th thao cn c th
nh hng n h thng ni phn tit l kch thch s sinh trng ca u mt
xng, do vy m thc y s chuyn ho vitamin D, tng cng s cung cp
cc nguyn liu to ra xng, iu ny c li cho pht trin v trng thnh ca
xng.
Cn c vo iu tra, khi so snh nhng ngi thng xuyn tp luyn th
dc th thao v nhng ngi khng thng xuyn tp luyn cho thy chiu cao
chnh lch t 4- 8 cm.. Trc khi c th trng thnh, thng qua tp luyn th
dc th thao c th ci thin s cung cp mu ca xng, tng cng s trao
i cht, kch thch s pht trin ca xng, lm cho s ct ha c din ra
lin tc. ng thi rn luyn thn th vi cc loi ng tc cng c tc dng
kch thch rt tt i vi s pht trin ca xng, c th thc y phn tit kch
thch t cng c tc dng thc y vic pht trin chiu cao ca cc em hc
sinh la tui 10-14 gia trng TDTT chuyn nghip v trng khng chuyn
(xem bng 1).
Bng 1: Bng so snh chiu cao nam, n hc sinh trng chuyn v khng
chuyn
TD
TT

Chiu cao

Tui

Nam
Trng
khng chuyn

10

Trng
chuyn
TDTT
138.57

11

N
Trng
khng chuyn

135.46

Trng
chuyn
TDTT
140.39

144.6

140.58

149.57

140.8

12

148.2

145.6

155.53

147.33

13

158.13

152.38

158.0

151.64

12

134.26

14

162.9

153.4

158.0

151.64

Ni cc xng trong c th kt ni vi nhau v cng da vo hot

ng gi l khp, bao gm c dy chng v c. Dy chng c tc dng gia tng
s kin c cho khp, cn c th khng nhng c th gia tng s kin c cho
khp m cn

13

c tc dng li ko lm cho khp vn ng. Khp l u mi quan trng

cho s lin kt cc xng vi nhau. Tp luyn th dc th thao mt cch khoa
hc, h thng va c tc dng lm tng tnh n nh ca khp, va c th tng
cng s linh hot v bin ca khp. Tp luyn th dc th thao c th gia
tng mt v dy ca mt khp, ng thi cng lm pht trin cc c bao
quanh khp, tng cng sc mnh cho khp v dy chng bao quanh
khp. Do vy, c th lm tng thm tnh n nh v kin c ca khp, tng
cng cho khp lc chng li cc ph ti tc ng ln khp.
V d:Trong khi biu din xic, c mt din vin cao ln pha di cn
mt s din vin khc th ng ln trn anh ta thc hin mt s tit mc,
nh vy cc khp ca v din vin cao ln ny phi gnh chu mt p lc
ln tng ng vi tng trng lng ca s din vin kia.
Khi tng cng tnh n nh v kin c ca khp, do v khp, dy
chng v c bao quanh khp c tng cng v tnh n hi v tnh co dui
th bin v tnh linh hot ca khp cng khng ngng c tng cng.
Trong biu din mn th dc t do, cc khp ca VV hot ng vi bin
rt ln v nh lm ng tc un cu vng hay xoc ngang, nu nh khng
thng xuyn tp luyn s khng th thc hin c.
Bt k vn ng no ca con ngi u biu hin bi hot ng ca c
bp, do vy s pht trin ca c bp l ht sc quan trng i vi vic nng
cao nng lc lao ng v vn ng.
Trong hot ng vn ng ca con ngi, sc mnh c trng bi mc
cng c trin khai bi cc c. Nh s iu ha thn kinh m cng mt
nhm c, nhng li c th trin khai mt lc cng thay i t vi gam n
hng chc kylgam. S s dng sc mnh c th rt chnh xc, nht l
trong nhng ng tc phi hp i hi chun xc cao nh nm r, nh
bng...
Nhng yu t nh hng n sc mnh c:
- Nhng c im v cu to ca c c nh hng ln n sc mnh. Tp
luyn lm cho c ph i, to iu kin tng cng sc mnh v gy nhng
bin i trong t chc xng, khp v dy chng.

14

- Nhng c im v ha hc ca c c ngha rt ln i vi vic pht

trin sc mnh
C ch sinh l ca vic pht trin sc mnh:
C rt nhiu c ch sinh l to iu kin cho s pht trin sc
mnhnbng cch ci thin s phi hp hot ng gia cc chc nng vn ng
v chc nng thc vt. Trong , nhng c ch sinh l quan trng nht gm
c:
- Tng s lng n v vn ng c ng vin trong cc c ch
vn.
- c ch hot ng ca cc c i khng.
- Truyn n c nhng xung t thng qua h thn kinh giao cm.
- Lc cng c ti a ph thuc vo s lng si c co. Nhng nghin
cu thc nghim ca nhiu tc gi chng minh rng trong nhng phn ng
khng iu kin, ch c mt s si c ch khng phi tt c cc si ca c.
Hun luyn pht trin sc mnh lm hnh thnh ngi nhng phn ng c
iu kin cho php ng vin mt s lng n v vn ng ln hn.
- Sc mnh ti a khng ch lin quan vi hot ng ca cc trung tm
thn kinh ch huy cc c ch vn m cn lin quan n hot ng ca cc c
i khng. Trong cc ng tc c tc u v khng mang vt nng, sc
mnh l kt qu ca s cng c ch vn v c i khng, nhng s cng c
ch vn mnh hn. Trong cc ng tc c mang vc vt nng hoc git cc,
s cng c i khng gim v c th gim ti khng. V vy, pht trin
sc mnh ti a, trong hun luyn cn phi hnh thnh nhng phn x c iu
kin phi hp hot ng ca cc trung tm thn kinh cc c ch vn c th
co trong khi hot ng ca cc c i khng b c ch.
- Ngoi ra, h thn kinh trung ng bng nhng phn x c iu kin
v khng iu kin, cn c nh hng n dinh dng ca cc c thng qua
cc dy thn kinh thc vt c bit l dy thn kinh giao cm. Nhng dy
thn kinh ny lm tng hot ng c tim (Paplp) v ca c vn (Ocbli).
- Khi vn ng, nht l khi thi u, h thn kinh giao cm hng phn v
15

lm tng kh nng hng phn, tnh linh hot ca c nng, kh nng hot
ng ca cc c v cc trung tm thn kinh. S cung cp mu cho cc c
quan hot ng c

16

iu ha bi h thn kinh thc vt. Cc hormon c tit ra nhiu khi h thn

kinh giao cm hng phn, c bit l Adrenalin lm tng kh nng hot ng
ca cc c v sc mnh cng tng. Hun luyn v sc mnh vi t cn i hi
h tim mch phi hot ng rt cao v trong mt bui tp VV c khi phi
nng ti 15 20 tn.
Rn luyn thn th s ci bin c bp mt cch r rt, lm cho s lng si c
tng ln t m th tch bp c tng ln. ngi bnh thng th trng
lng c bp chim 35- 45% trng lng c th, nhng thng qua tp luyn th
dc th thao c th tng ln n 50%. Sau 15 20 bui hun luyn bng
nhng bi tp vi hot ng, sc kho mnh ca mt s nhm c c th tng t
35 80%.
trung hc v tiu hc c rt nhiu em chn tay ngc khng thy c bp,
ch cn thng xuyn tp luyn th dc th thao th hin tng ny s gim
i, thay vo l mt c th kho mnh v p. Khi tp luyn, c bp v
xng c tng cng hot ng, s cung cp mu c tng ln, Prtin v
dinh dng c tng cng, nng lc d tr ca c cng tng ln, s lng
si c tng ln, v vy m bp c to dn ln, sc mnh ca c bp cng theo
m tng ln. Do cc t bo c c tng cng, nng lc kt hp vi xy
tng ln, kh nng d tr cc cht dinh dng v ng tng ln, s lng
mao mch trong c bp tng ln nhiuiu ny thch ng vi cc yu cu
ca lao ng v hot ng.
C th s dng c hot ng ng v hot ng tnh pht trin sc
mnh ca
cc nhm
c:
Theo mt s tc gi, cho cc c tp luyn theo ch ng trng vi lc
cng c ti a cng lm cho sc mnh ca c tng cao. V vy, pht trin
sc mnh, c th cho cc c tp luyn phi hp theo c ch ng trng v
ng trng. Nhng bi tp vi ch hot ng ng trng ca c c mt
17

tt l thi gian tp luyn ngn v hnh nh c nhng ng lin h tm thi

ng vin c mt s
lng n v vn ng cao nht nu tp gng sc tnh lc vi lc cng c
ti a.
Mt bi tp gm 5 6 ng tc tnh ch ko di t 2 3
pht.
Mi ng tc ch ko di 5 6 giy. Nhng nhng bi tp ny
li c nhng mt khng tt nh sau:

18

- Lm gim kh nng th lng ca

c.
- Lm gim tc trin khai
cng c.
- Lm gim kh nng phn bit tinh vi cng , thi gian v
tc cng c.
Trong i a s cc mn th thao, li rt cn c s th lng c cc c quan
v phn bit mt cch tinh vi lc cng c. Chnh v th m trong nhng bi tp
pht trin sc mnh, hot ng ca cc c vn chim mt phn ch yu. V
trng lng t thch hp nht pht trin sc mnh, kin ca cc tc gi
cng khng thng nht. C ngi (Hellinger 1961 1966) cho rng trng lng
t c hiu qu nht l
2/3 lc cng c ti a (ch hot ng ng trng), c tc gi (Menvep
1960) li ch trng s dng trng lng t bng 50% trng lng ti a.
Nhng li c nhng tc gi (Zimkin 1956, Mngarp 1958, Berger 1960,
Nagle 1960) cho rng trng lng t thch hp nht khng phi l tiu chun c
nh. Trng lng ny thay i tu theo trnh tp luyn ca cc i tng,
nhp ng tc, thi gian ngh gia cc bui tp....
Thng qua tp luyn th dc th thao cn c th nng cao nng lc khng
ch c h thng thn kinh i vi h thng c bp, iu ny th hin bi tc
phn ng, chun xc v tnh nhp iu u c nng ln. Khi c bp
lm vic, s tiu hao nng lng c gim xung nhng hiu qu vn c
nng ln. Nhng iu ny lm cho sc mnh, tc , sc bn v tnh linh
hotu tt hn nhiu so vi ngi bnh thng. Ngoi ra vn cn gip
cho c th phng trnh c cc loi chn thng do s hot ng kch lit
ca c bp trong qu trnh tp luyn hay trong hot ng i sng hng ngy.
2. S nh hng ca tp luyn th dc th thao i vi h thng h hp
Chc nng ca h thng h hp mnh hay yu ph thuc bi nng lc
CO2 ca c th, khi tp luyn th dc th thao c th i hi nhiu hn v Oxy,
chnh v vy m tn s h hp tng ln. p ng nhu cu trn, cc c quan
ca h thng h hp bt buc phi ci thin nng lc lm vic ca bn thn.
19

Do vy, tin hnh tp luyn th dc th thao trong thi gian di c th nng

cao nng lc hp th Oxy, t nng cao c chc nng ca cc c quan
trong h thng h hp, ci thin c nng h thng h hp.

20

Qu trnh hot ng sng ca con ngi l mt qu trnh tiu hao nng

lng, nng lng c ly t ngun d tr cc cht trong c th. Nhng
vt cht d tr ny khi c em ra bin i thnh nng lng i hi
phi c mt qa trnh Oxy ho, do vy, c th bt buc phi khng ngng s
dng Oxy t mi trng bn ngoi v th ra CO2. Qu trnh trao i ny gi l
qu trnh h hp.
H thng h hp bao gm phi, kh qun, mi.. trong phi l ni trao
i kh, cn li u l ng h hp. C th khi trong trng thi yn tnh mi
pht i hi 0,25- 0,3 ml kh, nh vy ch cn 1/20 s ph nang trong phi hot
ng l c th p ng. Nu c nh vy trong thi gian di th nhng ph nang
khng c s dng s b thoi ho i, t chc nng ca h thng h hp
s gim i mnh m v rt d mc bnh.
Bng: S khc bit v chc nng h hp gia ngi thng v ngi thng
xuyn lp luyn th dc th thao
Ni dung
H thng h hp
Tn s h hp
Dung tch sng
Lng hp
th
Oxy
Lng thng
kh phi

Ngi thng

Ngi thng xuyn

Tp luyn TDTT

C nng h hp khng
pht trin, cng nng h hp
gim
12-18 ln/ pht

C nng h hp pht trin,

cng
nng h hp nng ln r rt
8-12 ln/ pht

N 2000-2500 ml; nam

300036000 ml
Khi vn ng 2,5-3 lt/
pht
(ln gp 10 ln khi yn tnh)
Khi vn ng: 70-75 ln/ pht

N 3000-4000 ml; nam

40005000 ml
Khi vn ng 4,5-5,5 lt/
pht
(ln gp 20 ln khi yn tnh)
Khi vn ng 80-120 ln/ pht

Chc nng h hp c ci thin mt s mt sau:

1. C h hp c pht trin dn, c lc, c sc bn, c th chu ng vi
lng vn ng ln.
C h hp ch yu l c honh cch, c gian sn, ngoi ra cn c thm
c bng, khi ht th su cc nhm c ngc lng cng c tc dng ph tr. Tp
21

luyn th dc th thao thng xuyn s tng cng c h hp do vy m

chu vi lng ngc tng ln nhiu.

22

S trng thnh ca c h hp lm cho bin ca ng tc h hp ln

ln, h hp ngi bnh thng khi ht vo ht sc v th ra ht sc s chnh
lch v chu vi lng ngc khng nhiu (gi l h hp km) ch c 5-8 cm,
ngi thng xuyn tp luyn th dc th thao s khc bit ny l c th ln ti
9-16 cm. V vy tin hnh tp luyn th dc th thao thng xuyn l c li cho
vic nng cao chc nng ca h thng h hp.
2. Dung tch sng tng ln, tng cng hp th Oxy v thi CO2.
Dung tch sng l mt ch tiu quan trng nh gi trnh sc kho
v s sinh trng pht dc ca thiu nin nhi ng. Thng xuyn tp luyn
th dc th thao c bit l lm cc ng tc gp dui ngc c th lm cho sc
mnh ca c h hp c tng cng, lng ngc to ln iu ny c li cho s
sinh trng pht dc ca t chc phi, cng nh s khuych trng ca phi t
lm cho dung tch sng tng ln. Ngoi ra khi tp luyn th dc th thao
vi cc vn ng ht th mang tnh thng xuyn cng c th thc y s
tng trng ca dung tch sng. ngi bnh thng dung tch sng ch
khong 3500 ml, nhng ngi thng xuyn tp luyn th dc th thao tnh
n hi ca phi tng ln r rt, sc mnh ca c h hp tng nhiu, dung
tch sng ln hn ngi bnh thng khong 1000
ml.

3. Tng cng su h hp.

ngi bnh thng h hp nng v nhanh, khi yn tnh tn s yn tnh

khong 12-18 ln/ pht, ngi thng xuyn tp luyn th dc th thao h
hp su v chm lc yn tnh tn s h hp khong 8-12 ln/ pht. Nh vy c
ngha l cc c h hp c nhiu thi gian ngh ngi. S khc bit ny cn
biu hin r nt hn trong khi vn ng.
V d: Trong cng mt iu kin, cng mt lng vn ng (vn ng
nh nhng) ngi bnh thng tn s h hp ln ti khong 32 ln/pht, mi
ln h hp dung lng ch khong 300 ml, trong mt pht tng dung lng h
hp l 300 ml 32= 9600 ml. Nhng vn ng vin tn s h hp li l
16 ln/pht, mi ln h hp dung lng t 600 ml, tng dung lng trong 1
pht thu c l 600 ml 16= 9600 ml.
23

T thng k trn c th thy, ngi bnh thng v vn ng vin

trong
cng 1 pht th dung lng h hp l tng ng. Nhng trn thc t, th s
giao

24

i Oxy v CO2 li khc nhau bi l mi ln h hp th c khong 150 ml

khng kh c lu li trong ng h hp m khng th vo trong ph bo
tin hnh giao i. Do lng kh giao i s l:
ngi bnh thng: (300 ml - 150 ml) 32 = 4800 ml.
vn ng vin l: (600 ml - 150 ml) 16 = 7200 ml.
iu ny cho thy khi c bp lm vic th nhu cu v Oxy tng ln,
ngi bnh thng s phi tng tn s h hp p ng nhu cu do vy
khi vn ng thng th gp. Nhng vn ng vin do v c nng h hp
c nng ln, h hp su. Trong cng mt iu kin nh nhau, tn s h
hp cha cn tng cao th p ng nhu cu khng kh giao i do
c th lm vic c trong thi gian di m khng d mc bnh.
Ngoi ra, do kt qu ca tp luyn th dc th thao lu di ci thin
c chc nng ca h thng h hp v cc h thng khc (h thng thn kinh,
h thng tun hon) nng cao nng lc nh CO2 v hp th Oxy khi trao i
kh, lm cho vn ng vin khi hot ng kch lit vn c th pht huy chc
nng ca h h hp ( ngi bnh thng kh c th t c). Do vy m
lm cho qu trnh Oxy ho cc vt cht nng lng cng thm hon thin.
iu ny m bo cho vic cung cp y nng lng khi vn ng.
Ngi bnh thng khi thc hin cc bi tp th dc th thao vic trao i Oxy
c th t c 60% tng s kh khi h hp. Nhng sau khi tri qua tp luyn
th dc th thao th nng lng trao i ny c nng ln r rt khi hot
ng vn ng nhu cu Oxy tng ln vn c th p ng c nhu cu ca
c th m khng lm cho c th thiu kh qu mc. Tp luyn th dc th thao
cn c th rn luyn con ngi nng cao c nng lc chu ng n dng
kh (kh nng chu ng thiu Oxy). Trong iu kin thiu Oxy vn c th
kin tr thc hin cc hot ng c bp phc tp.
V d nh: VV leo ni trong iu kin ni cao thiu Oxy, khng ch phi
duy tr cc hot ng duy tr tnh mng m cn phi khng ngng hon thnh
nhim v leo ln nh ni y kh khn.
a. nh hng ca luyn tp th dc th thao i vi h thng nng
lng a kh ca vn ng vin (VV).
25

Khi luyn tp vng C di ti a v c kh nng duy tr trong thi gian di,

VV
tng kh nng h hp ngoi v kh nng hng phn cao trung tm h hp.
V d:

26

Dung tch sng ca ngi khng HL th tr s dung tch sng vo khong 3 3,5 lt, v thng kh phi ti a vo khong 80 - 100 lt, tn s h hp khong
10 - 12 ln /pht, tn s h hp ti a 40 - 60 ln, tc ht vo khong 0,6 0,7 lt/pht, h hp su ti a t 2 - 2,5 lt. i vi VV cp cao yu cu kh
nng h trao i nng lng a kh cao.
Dung tch sng t ti a t 7 - 8lt oxy, thng kh phi ti a t 180 200
lt, lc yn tnh tn s h hp t 5 - 8 chu k, tc ht vo cc i l 1,5 1,8lt, su h hp 3,4 - 3,5lt. nam gi (20 - 23 tui) tham gia tp luyn
dung tch sng (3.300 200ml); VO2max tng i ca nam c tp
luyn khong 40 - 50 ml/pht/kg. Nhng VV nam xut sc VO2max tuyt
i 6 - 7 lt/pht; VO2max tng i 85 - 92 ml/pht/kg.
Kh nng hot ng a kh cn ph thuc c im mn TT. Nhng VV sc
bn kh nng ny cao hn, mn th dc dng c kh nng ny thp hn. c
im h thng trao i nng lng a kh c quan h vi hot ng thi u
ca mt s mn TT c th. i vi mn ua thuyn, bi li, xe p khng cn
vai tr ca trng lng c th tranh chp i khng lc thi u.
Cho nn trng lng VV xut sc ch dao ng khong 90 - 100kg, VV xe
p vo khong 70 - 75kg, VV c ly di vo khong 72 - 78kg, VV
maratng khong 50 - 60kg. Nhng nhu cu VO2max rt cao so vi cc
VV khc. VV ua thuyn VO2max tng i: 64 -70ml/pht/kg,
VO2max tuyt i 6 7lt/pht.VV maratng, VO2max tng i : 80 - 90ml/pht/kg. Cc nh
nghin cu pht hin trong cng loi chy (18km/gi), VV c trng lng
60kg, nhu cu oxy l 3,7lt; trng lng 70kg, oxy l 4,3 lt, trng lng
80kg nhu cu oxy l
4,
6l
t.
Nh vy trong iu kin nng lc a kh VO2max tuyt i bng
nhau th vai tr trng lng c th chim u th.
i vi VV tui 15 - 20, c thnh tch TT cao, th VO2max tuyt
27

i v VO2max tng i cao. Qua cc cng trnh nghin cu, VV

bi li cp cao Thy S VO2max tuyt i l 5,16lt/pht (4,46 5,81lt/pht), c
12 VV ng cp khc nhau VO2max tuyt i trung bnh l
5,05lt/pht. Nm 1983 - 1984 VV Lin X cng c ch tiu
VO2max tng t.

28

Qua thc tin chng minh : dng C hot ng a kh nng cao c kh

nng thch ng ca h thng trao i nng lng a kh. Nhng VV c dung
lng h thng a kh th nng lc thch ng LV tt. Ngi t tp
luyn khi hot ng cng VO2max = 70% (70%VO2max) th thi
gian hot ng ko di 30pht (3,2lt/pht), VV c t cht bn cao,
khi hot ng
70% VO2max th duy tr hot ng trong 2 gi, VV c li di, hot
ng cng 70% VO2max th thi gian duy tr hot ng 3 - 4 gi.
Nhng VV th gii trnh cao kh nng a kh s dng 100%
VO2max hot ng duy tr trong 10 pht, dng 95% VO2max c th
duy tr hot ng vt trn 60 pht, nu dng cng 80% VO2max
th c th duy tr hot ng trong 2 gi.
Qua nghin cu chng minh rng, nu dng cng 90- 95% VO2max th
hm lng AL khng tng theo thi gian hot ng. Khi tin hnh tp
cc bi tp chuyn su vi cng a - ym kh (mt ngy 2 gi), tp trong
6 - 8 tun th nng cao dung lng ca h thng trao i a kh, VV cp cao
nng cao nhiu tim nng c th, sau nng cao VO2max trong 2 - 3 thng
u nng cao 15 30%, khi HL t 9 - 24 thng nng cao 40 - 50% v HL nhiu nm chng
na th
VO2max cng khng vt t l % , nhng do tc dng HL, hot tnh men a
kh nng cao rt nhanh. Di tc ng HL c h thng, cc nhn t cu thnh
h thng
a kh c ci thin. Khi dng C trn ngng ym kh th kh nng a kh
ca
VV tng, theo nhiu tc gi tp luyn cng c ngng ym kh: AL
trong mu = 3 - 4mmol/L i vi ngi bnh thng c mch p 150
ln/phut, VV mch p t 160-175 ln/pht, VV xut sc, mch p 180
ln/pht.
nh hng luyn tp th dc th thao i vi h thng nng lng
29

ym kh ca vn ng vin (VV)
Cng sut ym kh ph thuc vo c ch photphogen v tc hot ng
ca chng. Nhng VV c trng sc mnh - tc hot ng cng
ym kh khng axit lactic, nhu cu oxi t 200 - 250 ml/pht/kg, di nh
hng HL cng ym kh khng axit lactic, hm lng CP trong c tng
nhiu v c lin quan n s tng th tch ti lp th, tng hot tnh men. Men
quyt nh s phn gii v

30

hp thnh CP, trong

photphofrutokinaza,
photphofelaza,
isomeraza.v.v..

men

hot

ng

ym

kh

l:

Nhu cu pht huy cng ti a ca qu trnh ym kh khng axit lactic

cn thi gian 0,5 - 0,7giy sau khi bt u hot ng. ngi bnh thng,
qu trnh ny duy tr 7 - 15 giy,VV cp cao trong thi gian thi u duy tr 20
- 25 giy v c th t 25 - 30 giy.
Do nh hng LV, c cht ca qu trnh trao i nng lng ym kh
tng nhiu, v s dng nng lng chuyn ho CP, ngi bnh thng, dung
lng c cht l 1,5 - 2 lt xy, khi tp bi tp sc mnh tc dung lng
ca qu trnh ym kh khng AL tng 1,5 - 2 ln.
Khi nghin cu v nng lng ng phn ym kh nhiu tc gi chng
minh rng : Ngi bnh thng khi tp luyn sc mnh tc , AL mu
c th t
13mmol/lt, VV cp cao hm lng AL/mu c th t n 20 - 30mmol/lt.
Cc tc gi ngi M Lohman and Fiske cho rng : Kh nng thch ng ca
qu trnh tp luyn cc bi tp ym kh khng AL ch yu l s thay i
thnh phn c nhanh, biu hin s tng trng kh nng ng phn.
Qua nghin cu chng minh rng : Khi tp luyn C cao t 1- 7 pht th
hm
lng AL/mu t ti a. Nu thi gian hot ng ko di th hm lng axit
lactic
- mu gim xung, bi v C ti a ca qu trnh hot ng ym kh ch
tng nhanh n ti a t khong t 15 - 45 giy sau khi bt u hot ng.
C ti a xut hin i vi trnh HL khc nhau c s khc nhau
(Asmusson, Saltind).
V d: i vi ngi bnh thng, C ti a xut hin khong 2 pht, i
vi VV cp cao xut hin trong thi u 2 - 5 pht, cn i vi VV xut sc
l 3 - 4 pht. Nhm nng cao dung lng ca qu trnh trao i nng lng
ym kh th thi gian tp luyn 2 - 4 pht c hiu qu tt nht (Ai- V
Dn TQ, 1996). Phng php ti u nng cao kh nng ym kh phi ch
31

c im tch ly axit lactic khong cch ngh gia qung khi tp cc nhm bi
tp c C ti a.
V d: Khi tp luyn C ti a 1 pht, ngh gia qung 4 pht AL
trong mu tng dn dn.

32

3. S nh hng ca tp luyn th dc th thao i vi chc nng ca h

tun hon:
Mt h thng tun hon tt l iu kin bt buc phi c cho mt c
th cng trng kho mnh. Tp luyn th dc th thao c th nng cao chc
nng ca tim, tng nhanh tc tun hon mu, nng cao c chc nng
ca h thng huyt qun.
H thng tun hon l do tim, mu v h thng huyt qun to thnh v
vy m gi l h thng tun hon mu. Tim l ni pht ra ng lc lm cho
mu lu ng, huyt qun l con knh dn mu i khp ni trong c th, mu
th ph trch vic vn chuyn dinh dng, Oxy, cc sn phm thi ca qu trnh
trao i cht v CO2. Tim c tc dng lm cho mu lun lu ng trong huyt
qun mang Oxy v cc cht dinh dng cho cc t chc, t bo, ng thi
em cc cht thi ca qu trnh trao i cht sn sinh ra cng nh CO2 ra
ngoi phi, thn v da
Tp luyn th dc th thao c tc dng rt tt i vi cc c quan, h
thng trong c th, i vi h thng huyt qun cng nh vy. Khi tin hnh
tp luyn th dc th thao s tiu hao nng lng v cc sn phm tha ca qu
trnh trao i cht tng ln trong c th. Lc ny i hi phi nng cao chc
nng ca tim, tng nhanh tt lu truyn mu, ng thi nng cao chc
nng ca h tun hon.
V d: Trong hot ng cc mn chy di, bng , bng r hay
bi liu c th lm cho chc nng ca h thng tun hon t c s
tng cng r rt, lm cho c tim dy ln, tn s mch v huyt p gim,
lm cho h tun hon c tp luyn, kt cu, chc nng c c s ci
thin ch yu biu hin cc phng din sau:
a.Tng cng tnh vn ng ca tim.
Tp luyn th dc th thao lm tng cng mu ca c tim, lm cho c tim
c nhiu vt cht dinh dng hn. Do tp luyn th dc th thao c tim dn dn
c tng cng, thnh tim dy ln, th tch khoang tim tng ln (ngi bnh
thng khong 700ml, VV l 1000ml). Gin bung tim lm cho lng mu
cha trong cc bung tim tng ln, l yu t quan trng tng th tch
tm thu khi cn thit. Ph i c tim lm tng lc bp ca tim, tc l lm tng

33

th tch tm thu.
Do vy th tch khoang tim ca VV ln hn mt cht so vi ngi bnh
thng. Hin tng ny c gi l ph i tim mang tnh vn ng
Ngi

34

thng xuyn tp luyn th dc th thao do tp luyn thng k, c khoang

tim s to v kho dn ln, dng my chuyn mn xem xt c th thy
khoang tim ca h to hn mt cht so vi ngi thng, ngoi hnh y n,
c tim pht trin, lc co bp tim tng ln, dung lng tim cng tng ln nhiu,
do vy m mi ln co bp tim lng mu c y ra khi tim (lu lng tm
thu) cng tng ln.
b.Tn s mch gim v chm khi yn tnh.
ngi bnh thng tn s mch vo khong 70-80 ln/pht, thng
xuyn tp luyn th dc th thao tn s mch p ch khong 50-60ln/pht,
cc vn ng vin u t c khi gim xung ti 40ln/pht. iu ny l do
VV lu lng tm thu tng ln do tn s mch gim xung nhng vn
cung cp cho nhu cu trao i cht ca ton b c th. Trong trng thi
yu tnh, lu lng pht m c th i hi khong 75ln. Trong khi lu
lng tm thu VV khong 90ml, tim ch cn co bp khong 50 ln l
cung cp mu cho c th. Tn s mch gim xung do m tim c nhiu
thi gian ngh ngi.
c.Tit kim ho trong lm vic ca tim:
Tin hnh vn ng nh nhng, cng mt lng vn ng, tn s mch
p v bin bin i huyt p ngi thng xuyn tp luyn th dc th
thao nh hn ngi bnh thng v khng d b mt mi, hi phc nhanh.
Ngi khng thng xuyn tp luyn s i hi tn s mch cao hn, do
thi gian ngh ngi ca tim ngn i, rt d mt mi, sau khi vn ng thi gian
hi phc cng cn di hn. Nguyn nhn ch yu l ngi thng xuyn tp
luyn c lc co bp tim ln hn, lu lng tm thu ln hn, do ch cn tng
mt cht tn s mch l c th p ng yu cu, ng thi do vic tp
luyn th dc th thao lm cho huyt qun bo v v duy tr tt s lu truyn
ca mu nn cc VV nh nhng, bin bin ho v tn s mch v huyt
p u nh hn so vi ngi bnh thng. Hin tng ny c gi l hin
tng tit kim ho (xem bng 2).
Bng 2: Bng i chiu chc nng
tim
35

Ni dung
i chiu
Tn s mch
p

36

Ngi thng
Khi yn tnh
61 ln

Khi vn ng
150 ln

Ngi thng xuyn tp

th
dc th thao
Khi yn tnh
Khi vn
ng
56 ln
86 ln

trong 1 pht
Lu lng
tm thu

69 ml

71ml

87ml

127,5ml

Lu lng pht

4,2lt

10,7lt

4,9lt

11lt

d. Khi hot ng kch lit, chc nng ca tim c th t ti trnh cao.

Ngi thng xuyn tp luyn th dc th thao th chc nng ca tim rt
tt, l c tim kho, dung lng tim ln, lc co bp tim kho. Khi hot ng
kch lit c th nhanh chng pht huy chc nng tim, c th t n mc
m ngi thng khng th t ti.
V d nh tn s mch p ca VV u t c th t ti 200-220 ln/pht,
lu lng pht c th t ti trn 40lt.
Do vy c th m nhim c nhng cng vic hoc lao ng vi lng
vn ng hun luyn hoc ph ti rt ln, trong khi ngi thng tn s
mch p ti a ch t ti 180 ln/pht, lc ny lng mu tr v tim s gim
xung do vy lu lng tm thu gim xung, tun hon mu v th cng gim
hiu qu. Cng vi s tch lu cc sn phm ca trao i cht (axit lactic) lm
cho kh c th duy tr c cng vic thm ch cn xut hin hin tng tc
ngc, kh th, lon nhp tim, au us hi phc sau vn ng gim.

37

Theo Letunp (1940), khng phi tt c cc mn th thao u lm thay i v

mt cu trc ca tim, lm c tim ph i v tng th tch bung tim. S tng
dy ca thnh tim ch yu l tm tht tri, l do tim ca cc vn ng vin co
bp nhiu y mu i theo nhu cu ca vn ng c bp. Qua nghin cu ng
a ra kt lun sau: i vi vn ng vin sc bn th tim gin to, i vi vn
ng vin sc mnh th c tim dy ln. Nh khoa hc Kox nghin cu cc
vn ng vin, kt qu cho thy cc vn ng vin tp luyn sc bn a kh ti
a c trng lng tim trn mt kg th trng (tim / Kg trng lng c th) cao
hn vn ng vin cc mn hot ng sc mnh v tc . Qu trnh vn
ng c nh hng rt ln n cu trc ca tim, c th dn n ph i c tim v
cng c th lm tng th tch bung tim. Hai ch s trn tng u dn n s
tng trng lng ca tim.
e.Tng tnh dn truyn ca huyt qun.
Tp luyn th dc th thao c th tng cng c tnh dn truyn mu
ca thnh mch, iu ny l rt c li i vi ngi gi. ngi gi, cng vi
s gia tng ca tui tc, tnh dn truyn ca mu thnh mch cng gim xung,
chnh v vy m ngi gi thng hay mc cc bnh tui gi c bit l
bnh cao huyt p. Ngi gi thng qua tp luyn th dc th thao c th tng
cng tnh dn truyn mu ca thnh mch, t c th phng nga c cc
bnh tui gi v bnh cao huyt p.
Ngoi ra, y hc chng minh, thng xuyn tp luyn th dc th
thao s lm tng hm lng hng cu, bch cu, c th cung cp kp thi dinh
dng v Oxy cho c th, mang cc cht thi ca qu trnh trao i cht cng
nh CO2 ra ngoi.
Cng vi mc sng ngy cng cao, nu nh khng thng xuyn tham gia
tp luyn th dc th thao th bnh vn minh tt nhin s gia tng. Hin
nay khng c t ngi cht v mc cc bnh v tim mch, Lin bang c
20 tr li y, s lng ngi cht v bnh tim chim 52%-53% tng s ngi
cht. Theo ti liu thng k ca t chc y t th gii cng b nm 1984 s
ngi cht do mc cc bnh v tim l mt trong nhng nguyn nhn dn n t
vong chim t l cao nht. Do vy vic thng xuyn tp luyn th dc th thao
ng mt vai tr ht sc quan trng trong vic gim t l ngi mc cc bnh
lin quan n tim v h tun hon.
38

4. S nh hng ca tp luyn th dc th thao i vi h tiu ho:

D dy v rut l nhng c quan ch yu ca h thng tiu ho trong c
th. Nng lc tiu ho ca d dy v rut tt s c nhng nh hng tt i
vi sc kho con ngi. Thng xuyn tp luyn th dc th thao s nng cao
c cng nng tiu ho ca d dy v rut, tng cng s kho mnh cho
gan, ng thi cn c tc dng tr liu v phng nga mt s bnh v h thng
tiu ha.

39

Thng xuyn tp luyn, do nhu cu hot ng ca c bp nn d dy v

rut phi tng cng chc nng tiu ho, lc ny dch v men tiu ho tng
ln nhiu, s co bp ng dn truyn tiu ho cng c tng ln mnh
m, tun hon mu d dy v rut cng c ci thin.
Do pht sinh cc thay i nu trn m vic tiu ho thc n v hp th
cc cht dinh dng c din ra thun li, mt khc do khi vn ng phi h
hp su, c honh cch hot ng vi bin ln nn di chuyn nhiu
xung pha di, c bng cng hot ng mnh, iu ny c tc dng mt
xa cho d dy v rut. Do tp luyn th dc th thao c tc dng nng cao nng
lc tiu ho ca d dy v rut nh vy nn c khng t ngi s dng tp
luyn th dc th thao nh mt phng php tr liu i vi mt s bnh d
dy v h thu c hiu qu nht nh.
Gan l mt tng ln trong c th con ngi, n ng vai tr ht sc
quan trng i vi h tiu ho, thng xuyn tp luyn th dc th thao chc
nng ca gan c tng cng iu ny rt c li cho vic tiu ho thc n.
Khi vn ng s tiu hao ngun nng lng d tr tng ln, khin cho
gan phi hot ng tch cc hn t m chc nng gan c tp luyn
thng xuyn v pht trin. Lng ng n trong gan ca vn ng vin v
ngi thng v tc y ng n ra ngoi ca gan vn ng vin
cng nhanh hn ngi thng.
ng n gan l ht sc quan trng i vi s kho mnh ca gan, n
c th bo v cho gan, v nguyn nhn ny m cc bc s thng yu cu nhng
bnh nhn gan n nhiu hoa qu c ng. Chc nng gan vn ng vin
l rt tt, kh nng khng vi bnh gan cng rt cao. ngi thng xuyn
tp luyn th dc th thao th vic s dng ng n trong gan cng kinh
t hn ngi thng. T nhng yu t trn c th thy tp luyn th dc th
thao c th lm tng thm sc kho cho gan, m gan c kho th mi c th
nng cao c nng lc lao ng v vn ng.

40

5. nh hng ca th dc th thao i vi h thng thn kinh:

H thng thn kinh khng ch cc loi hnh vi ca con ngi, thng
xuyn tp luyn th dc th thao s lm nng cao nng lc lm vic ca cc t
bo thn kinh i no, nng cao tnh linh hot v s hng phn ca h thng
thn kinh, phn ng nhanh, tng thm tc linh hot v s chun xc nhp
nhng ca ng tc. H thng thn kinh l do h thng trung khu v h thng
thn kinh ngoi bin to thnh.
Hnh thc hot ng ca chng nh sau: Sau khi c th tip nhn c
tn hiu kch thch thng qua cc n ron thn kinh dn truyn n h
thng trung khu thn kinh, sau khi h thng trung khu thn kinh phn tch,
tng hp th cc xung ng hng phn s c dn truyn ti cc c quan t
to ra cc phn ng tng ng.
V d: Khi tham gia thi u bng r, trong tnh hung thin bin vn ho
ca thi u trn sn i hi hon thnh ng tc kp thi v chun xc.
ngi bnh thng tc phn ng l 0,4 giy tr ln, vn ng vin l
0,332 giy, i vi cc vn ng vin bng bn tc phn ng t ti 0,1
giy.
Nhng vn ny u em li nhng li ch cho cng vic hay nhng
hot
ng sinh hot i thng.
Ngoi ra thng xuyn tp luyn th dc th thao cn c th phng nga
c bnh suy nhc thn kinh. Vn ng cn m bo cho vic gi cn
bng gia hng phn v c ch ca i no, t phng nga c s pht
sinh suy nhc thn kinh. Thng xuyn tp luyn th dc th thao c th lm
cho s hng phn c tng cng, c ch cng thm su sc hoc lm cho
hng phn v c ch c tp trung, nh vy nng cao c tnh linh hot
ca qu trnh thn kinh.
Khi tp luyn th dc th thao do trung khu vn ng hng phn cao
lm cho ngoi vi sn sinh s c ch su sc, iu khin cho cc t bo
thn kinh c ngh ngi tt. Tp luyn th dc th thao thng yu cu phi
hon thnh nhng ng tc phc tp, c kh cao hn so vi cc hot ng
thng ngy, v vy m c th bt buc phi ng vin chc nng ca bn
41

thn n mc cao mi c th thch nghi c vi cc yu cu ca nhim

v.
Thng qua tp luyn thi gian di, khng ch c bp pht trin, do ng tc
c lc, m tc , tnh mm do, s linh hotca ng tc cng c tng
cng,

42

i vi th lc lao ng th sc bn b cng c nng ln, kh nng phng

bnh v kh nng thch nghi vi cc loi kch thch bn ngoi mi trng
cng c nng ln. Bi l vn ng c tc dng rt tt i vi h thng thn
kinh nn phn ln cc bc s thng ly tp luyn th dc th thao lm thnh
mt phng php tr liu, c bit l iu tr cc tr ngi v chc nng
ca h thng thn kinh- nguyn nhn dn n cc bnh thn kinh. M mt
s chuyn gia v bnh thn kinh m mt lp gi l vn ng d phng
cho mt s ngi b suy nhc thn kinh nh, trong lp ny h ly chy b
thay cho vic dng thuc. Tri qua mt tun tp luyn th c 60%- 85% bnh
nhn xut hin du hiu hi phc.
Ngoi nhng nh hng tt vi cc h c quan, luyn tp th dc th
thao cn gip ta thc tin pht trin nng lc ca no, nng cao hiu sut hc
tp, cng
t

c
:

Tp luyn th dc th thao ngoi vic pht trin th lc v th cht ra, n

cn pht trin nng lc ca no, nng cao hiu sut cng tc. Thng xuyn tp
luyn th dc th thao c th nng cao nng lc lm vic ca i no, ci thin
qu trnh thn kinh, t tng cng tr lc v kh nng ghi nh ca c th,
ng thi thng qua tp luyn th dc th thao cng c th iu tit mt cch
c hiu qu cng tc v hc tp, t lm tng hiu sut cng vic v hc tp.
Con ngi khi pht trin chu s nh hng ca 3 yu t di truyn, hon
cnh sng v gio dc. Cc yu t di truyn ca c th nh kt cu, hnh thi,
cm quan, h thng thn kinh l nhng iu kin tin ca s pht trin t
nhin hay sinh l ca con ngi. Trong khi tri thc, ti nng, tnh cch, s
yu thch ca con ngi c hnh thnh bi s nh hng ca gio dc
v hon cnh sng. Gio dc y ng nhin trong bao gm c ni
dung gio dc th cht. Thc tin chng minh tp luyn th dc th thao
c tc dng thc y s pht trin v mt tr lc, nhn thc, ti nng ca con
43

ngi, ng thi cng c tc dng nng cao hiu sut hc tp.

Rn luyn thn th c th nng cao nng lc hot ng tr lc:
Tr lc hiu theo ngha thng thng l ly nng lc t duy lm ht
nhn, n l s tng ho ca nng lc nhn thc, n bao gm nng lc quan st,
nng lc ghi

44

nh, nng lc tng tngTr lc l sn vt ca s kt hp gia di

truyn, s nh hng ca gio dc, iu kin sng v s n lc c nhn. Thc
t chng minh trnh tr lc ca con ngi c mi tng quan vi di
truyn (c ngi cho rng c th t ti 65%, thm ch ti 80%), c mi tng
quan mt thit vi hon cnh x hi, gio dc, iu kin gia nh, mt bng
kinh tKhng th xem nh tc dng ca tp luyn th dc th thao i vi
s pht trin tr lc, c ngy cng nhiu cc nh nghin cu bo co v vn
ny. Cc kt qu nghin cu chng minh, nng lc ghi nh v tr lc l
mt loi mang c tnh vt cht ho hc, do mt loi phn t Prtin a vt
cht cu thnh, s vn ng ca nhng vt cht ny c lin quan n trng thi
lm vic ca i no, cng thch nghi vi iu kin lm vic th cng tt, i
no bo lu cc tin tc bn ngoi cng kin c, s lin h gia cc tin tc
cng r nt i vi s phn bit cc tin tc cng r rng mch lc. Nhng hin
tng ny bnh thng chng ta hay gi l mn cm.
S thch nghi gia mt i no tt vi iu kin cng tc c th hin
hai mt sau:
- Cung cp y mu trong no.
- Thch nghi vi trng thi hng phn.
Tp luyn th dc th thao c th nng cao hiu qu cng tc v hc tp.
Hc tp cc tri thc vn ho khoa hc l nhng hot ng thn kinh cao
cp ca i no. Trong qu trnh hc tp i hi i no phi hot ng t duy
cng thng cao v lin tc, nhng hot ng da vo s chuyn ho tng
h khng ngng v s cn bng gia hai chc nng hng phn v c ch
ca t bo thn kinh.
Nu lm vic trong thi gian qu di cc t chc no s sn sinh ra tc
dng c ch bo v, lc ny hiu sut lm vic ca no s gim xung, biu
hin ra ngoi l nng lc ch v t duy km, nng hn l chng mt,
au ukhi ny i hi phi ngh ngi. Ngh ngi c hai kiu, l ngh
ngi tiu cc (i ng) v ngh ngi tch cc (tp luyn th dc th thao). Khi
tp luyn th dc th thao cc t bo thn kinh vn ng s c hng phn
cao, mt khc lm gia tng thm s c ch cc t bo ghi nh v t duy t
45

lm cho s mt mi mt i. Do vn ng lm cho h tun hon hot ng tch

cc dn n cc t bo c cung cp dinh dng v Oxy y hn, lm
thc y mnh m hn vic o thi sn phm

46

tha ca qu trnh trao i cht, iu ny rt c li cho chc nng hi phc

ca c
th.

Tm li, tin hnh tp luyn th dc th thao mt cch khoa hc khng

nhng c tc dng rn luyn th cht v th lc cho c th m cn c tc dng
rt ln i vi vic thc tin v nng cao cc hot ng ca no. Thng xuyn
tp luyn th dc th thao c th nng cao chc nng ca cc c quan trong c
th, thc y qu trnh sinh trng v pht dc thanh thiu nin, pht trin
cc t cht c th, nng cao nng lc hot ng c bn ca con ngi

Trch dn v su tm t:
- Gio trnh mn GDTC trng i hc Thng Long
- Gio trnh y sinh hc TDTT ca TS. Nguyn ng Chiu
- Mt s ti liu v danh su tm trn internet

47

Mc
lc:
I. KHI QUT CHUNG V TH DC TH
THAO:.....................................2
1. Lch s th dc th
thao:................................................................................2
2. Khi nim chung v th dc th thao:
..........................................................4
II. NH HNG CA VIC LUYN TP TH DC TH THAO I
VI S PHT TRIN CA C TH:
...................................................05
1. S nh hng ca tp luyn th dc th thao i vi h vn
ng..............05
2. S nh hng ca tp luyn th dc th thao i vi h thng h
hp.....11
3. S nh hng ca tp luyn th dc th thao i vi chc nng ca h
tun hon:
.....................................................................................................................18
4. S nh hng ca tp luyn th dc th thao i vi h tiu ho:..
............21
5. nh hng ca th dc th thao i vi h thng thn
kinh........................23

48

49