Psychophysiological aspects of mental work. Psychophysiological aspects of labor activity: human resource of production. Lame Horse Syndrome

Labor activity is viewed as a process of active change of objects of nature in order to adapt them to meet human needs.

The psychophysiological foundations of work include:

1. Professionally significant properties of attention - the intensity of its concentration, stability, speed of switching, breadth of distribution - act in different ways in various types of activity. For the driver's profession, the characteristics of distribution and switching are highlighted, for other professions, the main purpose of which is observation and control (corrector, braker, radar operator), the stability of attention is of the greatest importance.

All characteristics of attention to one degree or another are determined by the typological features of the nervous system. The speed of switching attention depends on the mobility of the nervous processes.

The stability of attention is determined by the strength of the excitatory process.

Indeed, we can say, however, depending on the working conditions, these characteristics for the same person can vary within wide limits. None of the professionally significant properties depends to the same extent on external factors as the properties of attention.

2. For the success of labor activity, various mnemonic properties matter: the amount of memory, the speed of memorization, the strength of the retention of the learned material, the accuracy and speed of reproduction, the readiness of the memory to quickly reproduce the material at the right time.

Professional experience is stored in long-term memory. There are professions that require short-term memorization (for example, the work of a switchboard operator).

3. Individual differences in the characteristics of the imagination and the factors influencing the dynamics of imaginative properties have been little studied. You can only speak in general plan on the extreme manifestations of scarcity, limitation, pallor of the images of the imagination, on the one hand, and the brightness, fruitfulness, originality of these images, on the other.

Recreational imagination is included in labor activity. Any labor action has a goal, which most often appears in the form of an image of the final product, the result of labor actions. There are professions, the main content of which is the manipulation of images of the recreational imagination, for example, a stripper, a cutter, a dispatcher.

Psychological condition- represents temporary changes in the human psyche, occurring under the influence of external and internal causes.

Operability- manifests itself in maintaining a given level of activity for a certain time.

Main performance characteristics:

duration, accuracy, reliability, efficiency.

Phases of the state of the body in the process of activity:

1.Pre-working state

2. Workability

3.Sustainable work period

4 fatigue

5 recovery

Pre-working state (mobilization phase) is subjectively expressed in thinking about the upcoming work (the so-called ideomotor act).

Workability, or stage of increasing efficiency, or phase of overcompensation... Inertia is overcome, coordination is established between the systems of the body participating in the activity. The duration of the training period can be significant. For example, in the morning after sleep, all the characteristics of sensorimotor reactions are much lower than in the daytime. Naturally, labor productivity during these hours is also lower. Fitness, type of nervous activity, age, experience, intensity of work also affect here.

Period of stable work (compensation phase). During this period, the optimal mode of operation of the body's systems is established. Its duration relative to the entire operating time is approximately 2/3. The limit of sustainable performance is the most important indicator of a person's endurance at a given level of work intensity.

Endurance, in turn, is determined by the following factors:

1) intensity of work;

2) the specifics of work (with dynamic work, for example, fatigue occurs much later than with static work, with intense visual work, fatigue occurs earlier);

3) age;

4) gender; with a load equal to half of the maximum capabilities, the endurance of men and women is the same, with heavy loads more enduring than a man;

5) concentration of attention and volitional tension (during work associated with volitional, mental tension, concentration of attention, with a high intensity of work, endurance indicators decrease);

6) emotional state (positive emotions lengthen the period of stable performance, negative - vice versa);

7) ability, skills, fitness;

8) the type of higher nervous activity, determined by the strength and mobility of nervous processes (sanguine, phlegmatic, choleric, melancholic). The strength of the nervous system characterizes the performance and reliability of the operator, especially in extreme situations.

Productivity decreases, the reaction rate slows down, erroneous and untimely actions appear, physiological fatigue. Fatigue can be muscular (physical), mental (mental). Fatigue- This is a temporary decrease in performance due to the depletion of the body's energy resources.

The period of increasing productivity due to emotional and volitional stress.

A period of progressive decline in performance and emotional-volitional stress.

Recovery period... It can last from 5 minutes (light physical work) to several days.

Based on the performance curves, the rate of rest time is established, depending on the nature and duration of work during the working day.

Fatigue is accompanied by a decrease in the work performed and is a very complex and diverse set of phenomena.

The psychologist is interested in fatigue precisely as a special, peculiarly experienced mental state. N.D. Levitov considers the components of fatigue as experiences and refers to them:

1. Feeling of weakness. Fatigue is reflected in the fact that a person feels a decrease in his working capacity, even when labor productivity has not yet dropped.

2. Attention disorder.

3. Disorders in the sensory area. Under the influence of fatigue, the receptors that took part in the work are exposed to such disorders.

5. Defects of memory and thinking.

6. Weakening of the will. Determination, endurance and self-control are weakened with fatigue. There is no persistence;

7. Sleepiness.

Thus, it is clear that we are talking about the dynamics of fatigue, in which different stages can be distinguished. ND Levitov distinguishes the first stage of fatigue, at which a relatively weak feeling of fatigue appears. Labor productivity does not fall or falls slightly.

In the second stage of fatigue, the decrease in productivity becomes noticeable and more and more threatening, and often this decrease refers only to quality, and not to quantity.

The third stage is characterized by an acute experience of fatigue, which takes the form of overwork. The work curve either sharply declines, or takes on a "feverish" form, reflecting a person's attempts to maintain the proper pace of work, which at this stage of fatigue may even accelerate, but turns out to be unstable.

In the process of labor activity, in addition to the state of fatigue, a state of monotony arises, which negatively affects a person's working capacity.

By monotony, some understand the objective characteristics of the labor process itself, others - only the mental state of a person, which is a consequence of the monotony of work.

I. Vinogradov proposes the following five measures or ways to combat monotony in general, and in flow production in particular:

1) combining overly simple and monotonous operations into more complex and varied in content;

2) periodic change of operations performed by each worker, i.e. combination of operations;

3) periodic changes in the rhythm of work;

4) introduction of an additional break;

5) the introduction of extraneous stimuli (functional music).

Panchenko Alexander Yurievich, Candidate of Economic Sciences, Associate Professor

Ural Federal University

named after the first President of Russia B. N. Yeltsin

Yekaterinburg city

Psychophysiological aspects of labor activity: human resource production.

Modern economics, in accordance with A. Marshall's methodology, understands land, labor, capital and human abilities as economic resources. In this case, the term "labor" denotes the cost of working time or the number of workers employed in production, in general, forming labor potential society, which, in turn, characterizes the possibilities of participation of a working person, the able-bodied population of the country in production, distribution, exchange of material wealth.

More than deep meaning than in the concept " work force"And" labor resources ". So, under the human factor, and, therefore, under the concept of "human resources" is understood, first of all, the totality of employees of enterprises, organizations, institutions, united by joint activities. At the same time, the human factor is a set of sociocultural, personal and psychophysiological characteristics and properties of workers that affect their labor activity, therefore, the concept of "human factor" in its content is more meaningful and profound, since it characterizes the humanistic approach of characterizing the personality of a working person.

In modern conditions, the human factor is a special factor of production, endowed not only with production, but also with social, psychological, physiological capabilities and needs.

The growing role of the human factor, and, consequently, of man as a resource of labor, is currently due to structural changes in market conditions.

In our opinion, the specificity of human resources in modern conditions is as follows.

This is a complex object of socio-economic management.

Resources are determined not by quantitative, but by qualitative characteristics of the working-age population.

The professionalization of activities requires an increasing capital intensity for the formation of professionals.

Human resources include all his qualitative characteristics - mental, physical, intellectual, psychological, moral, personal and many others. Some characteristics of the human resource are determined not only by education and a complex of professional knowledge and skills, but also by character traits, personality traits that depend both on heredity and on the upbringing of a person - in the family, social group, society.

The important components of human resources include such as: the potential of labor mobility, the level of needs, motivational characteristics of work and such an important characteristic as the potential of physical and mental health.

The study of the psychophysiological characteristics of labor activity is one of the components of improving the level of health and, consequently, increasing the duration of a person's able-bodied activity.

In its most general form, any activity is “a specific human form of relations to the surrounding world, the content of which is its expedient changes and transformations of people's interests; conditions for the existence of society ”.

In general, taking this definition as a basis, we will point out that it lacks an extremely important emphasis associated with the fact that during the implementation of activities, a person modifies not only the world around him, but also himself. Therefore, activity is presented in the form of a process, on the one hand, of an expedient transformation of the surrounding world, and on the other hand, of an active change in the very personality of a person.

The physiological side of the labor process appears in the form of material processes occurring in the human body when it performs various works.

The psychological side of labor activity is considered in the context of psychological (ideal) phenomena accompanying the labor process and the main task in this direction is to reveal “how in the process of this activity the subjective reflection of reality is carried out and what is the mechanism of mental regulation of activity. Its task is also to study the influence of activity on the development of psychological functions, processes, states and properties of a person. "

In its most general form, the individual labor process can be imagined as the transformation of masses, energy and information by a person in the workplace.

In the psychophysiology of labor, working capacity should be considered an adequate concept human body... From this point of view, the characteristic of this category by Professor VV Rosenblat seems to be the most acceptable - “Efficiency is the value of the functional capabilities of the organism (physiological system, organ), characterized by the quantity and quality of work under stress of maximum intensity or duration. Its components are: a) the maximum possible physiological costs; b) the efficiency of these costs, that is, the efficiency of the physiological object. Decrease in performance during fatigue occurs due to each of these parameters. " The definition is objective with some additions. First, one should bear in mind by the totality of spiritual and physical abilities for the performance of the labor process the limiting psychophysiological costs of the organism, which we will define as “general performance”.

The second component of overall performance is the efficiency of maximum psychophysiological costs, that is, the ratio of the amount of labor produced at maximum workload to the maximum psychophysiological costs. From our point of view, this coefficient of efficiency at ultimate loads is labor efficiency. Thus, the concept of "overall performance", expressed by the ratio of the maximum workload to the maximum psychophysiological costs, is akin to the concept of "labor efficiency" in labor economics.

The overall performance of the human body is intermittent. "Current working capacity", which is, on the one hand, the psychophysiological reaction of the body to a given level of load (psychophysiological costs), and on the other hand, as a general working capacity, and the effectiveness of these costs can be defined as the ratio of the value of the produced product to the value of psychophysiological costs in the labor process. In this sense, the concept of "current performance" coincides with such a concept in labor economics as "labor productivity". Consequently, taking into account the psychophysiological capabilities of a person in the indicator of labor productivity, thus, his current performance is measured.

In its most general form, labor productivity in a labor economy is determined by the ratio:

where P m is labor productivity;

Q is the total produced product;

T f- the amount of living labor;

T O- the amount of materialized labor.

It should be borne in mind that research in the field of psychophysiology of labor is directly related to all three parameters included in the above formula. So, the amount of the product produced ( Q) must also include its quality in terms of produced use values, therefore, for example, when assessing the quality of the result of labor, it is important to study such an issue as the formation and dynamics of the needs of the individual and society as a whole, and this is the prerogative of psychophysiology and sociology of labor. It is important to read the psychophysiological features of work activity in qualimetric measurements, i.e. quantitative assessment of product quality. On the other hand, the amount of living labor (T f) must certainly be measured on the basis of psychophysiological research. Here in the first place are two most important parameters of labor costs in the framework of individual labor - the severity and complexity of the labor process.

The severity characterizes the energy component of the labor process and is directly related to the amount of physical activity. The complexity of the labor process is determined by the mechanism of information processing by the central nervous system and the amount of information load. Thus, two sides of the subject of study of the psychophysiology of labor should be distinguished - the workload and the body's response to this load.

As for the amount of materialized labor (T O- in formula 1.1), then it also has a psychophysiological aspect. Thus, materialized labor cannot be measured without understanding the patterns of experience accumulation by the performer of work, on the one hand, and without knowing the laws of the formation and development of such an important mental process as memory, long-term and short-term (operational). It should be noted that scientists, research work on the collection of empirical material, which in the future will make it possible to make a qualitative leap in this area of intersection of economics and psychophysiology of labor.

It was already noted above that the working capacity of the human body can be considered in two ways: firstly, as a potential integral ability to withstand workloads and, secondly, as the effectiveness of psychophysiological costs during work. That is, performance can be measured, on the one hand, by the amount of psychophysiological costs, and on the other, by the efficiency of the work performed, determined by the ratio of the workload to the amount of psychophysiological costs. Bearing in mind the limiting (potential) psychophysiological capabilities of the organism (as a certain quantitative set of various human abilities), we identify this set with the concept of “labor force” in labor economics. The limiting efficiency of psychophysiological costs characterizes the efficiency of a person's labor activity. The actual psychophysiological costs that appear when a person performs the labor process determine the so-called current working capacity of the body. It, expressed in the form of the actual efficiency of psychophysiological costs, is labor productivity.

Thus, the potential psychophysiological prerequisites for labor activity may not be in demand, they may appear and be present in a person outside of activity, but the effectiveness of psychophysiological costs is manifested exclusively in the labor process. Consequently, the main intersection of the basic concepts of economics and psychophysiology of labor occurs on the efficiency of labor activity.

The problem of working capacity in the psychophysiology of labor occupies one of the leading places. At the same time, in addition to disclosing the essence of the concept of "working capacity", it is very important to study the issue of the dynamics of working capacity in different time periods. The practical way out of this problem in the field of labor economics is to build rational regimes of work and rest. The meaning of this construction is to catch the moment of onset of fatigue and use at this moment one or a set of measures to stimulate working capacity. To build a rational regime of work and rest, it is necessary to perform a number of sequential operations.

1. At fixed intervals (for example, every half hour or hour), two groups of parameters are measured: technical and economic (hourly output, waste rate, operational time, etc.) and psychophysiological (parameters of mental processes: memory, attention, perception , thinking; parameters of the functional state: heart rate, galvanic skin response, pulmonary ventilation, etc.). Then the ratio of these parameters is calculated for each measurement. The values of these ratios are postponed throughout the entire work shift.

2. At the second stage, the construction of a regression equation is carried out, which allows you to select such a connection between the points, which shows the maximum "entanglement" of the points, that is, a mathematical model of the dynamics of working capacity is built in the form of a working capacity curve.

3. The regression equation is converted into a graphical form of the operating curve

4. On the curve of working capacity there is a point of the moment when the level of working capacity begins to fall - the beginning of the process of fatigue, and during this period either an unregulated break or one of the methods of stimulating working capacity is introduced.

In different time periods, fluctuations in performance are of a diverse nature. So, fluctuations in working capacity during the day have clearly expressed four characteristic points: two minima and two maxima. The weekly dynamics of working capacity is characterized by an increase in its level towards Wednesday and its gradual decline on Thursday and Friday (with an 8-hour working day). Recently, general tendencies have appeared, as during the year some changes in various types of work capacity are manifested.

The analysis performed allows us to conclude that in the psychophysiology of labor, the value of working capacity can be identified with the efficiency of labor activity.

According to the author, performance is integral in nature and is expressed by a multifactorial function. The author believes that the optimal performance depends on several factors, first of all, the state of the working environment, the energy component of a person, the motivational factor, the information subsystem that affects the nature of the performance. Therefore, performance can be represented in the form of the following formula:

where P is a person's working capacity, which characterizes his activity in optimal conditions;

E wholesale- efficiency of activity in optimal conditions;

X st- the nature of the work performed under standard conditions;

C is the optimal state of the production environment;

And - an information component that affects the efficiency of labor activity.

E - energy indicators, or the energy state of a person, his physical, psychological, emotional, nervous capabilities of a person or employee;

M is the motivational factor of performance, expressed in stimulating subsystems;

All indicators in this formula are expressed in relative numbers, they are equal to 1, with the optimal value of C, E, M.

Moreover, it should be noted that the subsystems C and M can obviously be reduced to the optimization of the energy-informational interaction of the employee with the production environment and the process of formation of labor motivation.

In the labor process, the employee interacts not only with objects, means of labor, environment and other participants in the labor process, but implements this interaction through the information component of production.

The regulation of information flows of an employee is carried out in several stages, i.e. there is a certain sequential transformation of information by the employee. Usually, the following stages in the activity of the work performer are distinguished: reception of information; evaluation and processing of information; decision-making; realization the decision.

Thus, the psychophysiological aspects of labor activity are directly related to such social and labor categories as: labor force, labor productivity, labor efficiency, labor intensity, forms social and individual use value as the ultimate goal social production... The psychophysiological factor is the most important evaluative component that largely forms the value of a human resource, thereby affecting the value of both total and individual human capital.

Literature:

Lomov B.F. On the problem of activity in psychology // Psychol. magazine. 1981. –T.2. # 5

Perevoshchikov Yu.S. Labor process. - Izhevsk: Udmurtia, 1977-165s.

Rosenblat VV. Fatigue // Manual on the physiology of labor / ed. Z.M. Zolina, N.F. Izmerova - M .: Medicine, 1983 - 528s.

Panchenko A.Yu. Psychophysiological aspects of labor activity: human resource of production. // Scientific electronic archive.
URL: (date of access: 04.01.2020).

The result of a study of the mental performance of persons engaged in mental labor activity. The result of the study of the mental performance of persons engaged in physical labor activity. The results of comparing the indicators of mental performance of persons engaged in mental and physical labor activity.

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PAGE \ * MERGEFORMAT 29

INTRODUCTION ................................................. .................................................. .3

CHAPTER 1. PSYCHOPHYSIOLOGY OF LABOR OF PERSONS Engaging in mental and physical work according to the data of scientific and methodological literature …………………… .5

1.1. Psychophysiology of physical and mental labor ……………… 5

1.2. Mental performance and its dynamics in the process of work ... 7

CHAPTER 2. PURPOSE, OBJECTIVES, METHODS AND ORGANIZATION OF THE RESEARCH …………………………………………………… ................ 10

2.1. Purpose of the study …………………………………………… ........... 10

2.2. Research objectives ………………………………………………… 10

2.3. Research methods ……………………………………………… ..10

2.4. Organization of the study ………………………………………… ..12

CHAPTER 3. RESULTS OF THE STUDY ………………………… .13

3.1. The result of a study of the mental performance of persons engaged in mental labor activity ......................................................... 13

3.2. The result of the study of the mental performance of persons engaged in physical labor activity ..................... 15

3.3. The results of comparing the indicators of mental performance of persons engaged in mental and physical labor activity ... ..18

3.3.1. The result of comparison in terms of the accuracy of the task ………… 18

3.3.2. The result of the comparison in terms of mental productivity ..................... 19

3.3.3. The result of comparison in terms of the amount of visual information ... ... ... 19

3.3.4. The result of comparison by the speed of information processing ... ... 20

3.3.5. The result of comparison on the sustainability of attention ……………… ... 21

CONCLUSIONS ………………………………………………………………… .23

BIBLIOGRAPHY.........................................25

APPENDICES ……………………………………………………… ... 27

INTRODUCTION

An important place in a person's life is occupied by labor activity, which is the basis of his existence, as well as his own development and self-realization.

A person manifests itself in labor activity, but labor activity also manifests itself in a person. This influence happens:

Physiological - education, enrichment and strengthening of conditioned reflex connections, dynamic stereotypes, functional systems, dominants in sensory, motor and intellectual systems, as well as their holistic, professionally oriented functioning;

Psychophysiological and psychological - the development of sensations, perceptions, attention, memory, thinking, abilities, views, needs, motivation, interests, desires, aspirations, behavioral values, norms of behavior and others;

Pedagogical - enrichment of knowledge, skills and abilities, increasing the level of professional skills, education, life experience; education of industriousness, responsibility, self-exactingness, culture of human relations and communication, development of professional attention, perception, memory, thinking, speech, abilities and others (Stolyarenko A.M., 2009).

Physiological and psychophysiological studies of labor in Russia began with I.M. Sechenov in his work "Essay on the Workers' Movements of Man", published in 1906. A notable contribution to them was made by V.M. Bekhterev, A.A. Ukhtomsky, A.P. Nechaev, V.A. Obukhom, A.K. Tastev, K.Kh. Kekcheev, M.I. Vinogradov, T.P. Konradi, V.S. Farfel, S.A. Kosilov, V.I. Medvedev, K.K. Platonov, B.F. Lomov, V.I. Zinchenko, S. Ya. Batyshev and others.

Mental performance is the ability of a person to perform a certain intellectual work (Seliverstova V.V., 2012).

The study of mental performance is necessary to assess the functioning of the afferent systems, as well as to clarify the impact of work activity.

The indicators of mental performance are influenced by:

1) Psychophysiological personality traits (memory, thinking, speech, the degree of intelligence development);

2) Physiological (functional state of the nervous, cardiovascular, endocrine and other systems of the body);

3) Development of special knowledge, skills and abilities.

To determine the level of mental performance, the following indicators are used:

The speed of the task;

Concentration, switchability;

Efficiency, productivity of activity;

Stability of attention (Seliverstova V.V., 2012).

Research object: mental performance of persons engaged in mental and physical labor activity.

Subject of research: a study of mental performance according to Anfimov's method.

Research hypothesis: it is assumed that mental work activity has a positive effect on the maintenance and development of mental performance.

CHAPTER 1. PSYCHOPHYSIOLOGY OF LABOR OF PERSONS Engaged in mental and physical work according to the data of scientific and methodological literature

1.1. Psychophysiology of physical and mental labor

All types of labor according to their basic physiological indicators can be divided into two main ones: physical and mental. This division needs clarification: in any physical labor there are mental elements, and in any mental work there are physical ones. It is aptly said: just as the head and hands belong to the same body, so in any work mental and physical labor are combined. It is possible to speak of a specific work as physical or mental only by the predominance of one of these components in it (Stolyarenko A.M., 2009).

Physical labor is associated with great somatic stress, which requires special qualities and intensive functioning of various systems of the human body. It is based on purposeful physical activity. In this case, the mobilization of physiological mechanisms occurs according to the laws of the functioning of the functional system. The results of labor are assessed by the higher parts of the brain on the basis of feedback. Systematic occupations of the same type of labor form in the nervous system mainly labor dynamic stereotypes of skills and abilities and develops the skeletal-motor system, affects psychophysiological and other qualities. Movements also have a vegetative component, in particular, the provision of blood supply and oxygen to working muscle groups. Most of the work processes are performed economically, at the level of automatism, however, cortical conscious control is never turned off (Izmerova N.F., 2010).

The predominance of the motor component during physical work is associated with high energy costs of the body. These are the work of a digger, lumberjack, blacksmith, hand mowing, threshing, assembly work, work in foundries, in mines, while playing sports, and so on. They involve 2/3 of the muscles of the human body, oxygen consumption increases 2 - 4 times, and the heart rate up to 130 - 150 beats per minute. This requires an increase in metabolism, heat generation, heat transfer and measures to compensate for energy costs. A number of types of physical work harm the body with the frequent occurrence of occupational diseases. Excessive physical labor without sufficient recovery of energy costs depletes the body's bioenergetic potential and physiological regulatory mechanisms. Some types of physical labor are life-threatening and require courage, courage, and self-control from the employee. Many types of it are now being mechanized. Physical activity is reduced (heart rate up to 90 beats per minute). Some types of mechanized labor are monotonous (for example, stamping the same parts), which reduces the activity of the central nervous system, increases fatigue, and a person's working capacity decreases rapidly. Compliance with standard norms, modes and conditions of physical labor, safety measures reduces the risk of occupational diseases, injury and death (Rybnikov O.N., 2010).

Mental labor is more complex in physiological and psychological content, although it proceeds invisibly, often inaudibly, intangibly and outwardly seems easy.It includes professions related to the sphere material production(scientists, engineers, technicians, craftsmen, operators and others) and those outside it (doctors, teachers, educators, writers, artists, artists and others). As a rule, mental work is accompanied by insignificant muscular activity and lower, in comparison with physical, energy expenditures. Deficiency of motor activity reduces the impulses of the cortex, a decrease in the amplitude and frequency of the main rhythms of the EEG (electroencephalogram), which temporarily worsens the conditions of mental activity (Smirnov V.M., 2003).

Many types of mental work are characterized by increased emotional stress. Mental activity usually does not stop after a call at the end of the working day. In the cerebral cortex, trace processes continue: the work is over, and thoughts about it often continue to be active and intense. Changes in the activity of internal organs during mental work have no specific features and differ from those during physical work only quantitatively. The sedentary or static-standing nature of the posture is tiring. In a complex form, fatigue often manifests itself in facial expressions, skin redness, sweating, stretching, heaviness or pain in the head, neck, back. Recovery processes require sufficient rest time. Mental stress, their creative nature, systematic and long-term work naturally develop intelligence, contributes to the preservation of intellectual functions until old age (Danilova N.N., 2005).

1.2. Mental performance and its dynamics in the labor process.

Mental performance is defined as a person's ability to perform a specific mental activity, within the specified time limits and performance parameters (Musina S.V., 2008).

The basis of mental performance is made up of:

The level of special knowledge, abilities, skills;

Psychophysiological qualities (memory, attention, perception);

Physiological functions (features of the cardiovascular, endocrine and muscular systems);

Psychological features (quick wits and others).

In addition, mental performance is determined by three groups of factors:

1) The first group - physiological factors (functional maturity of the body, functional state, state of health);

2) The second group - psychological factors (health, emotional state, motivation);

3) The third group - environmental factors (conditions for organizing activities, time of day, year).

General patterns of the dynamics of mental performance. It is divided into several periods:operating, stable period (optimal performance), pre-fatigue (period of unstable performance, orcompensatory adjustment) and fatigue.

During the activation periodthere is a gradual increase in mental performance. This is a period of searching for the most adequate and effective options for the functioning of all organs and systems, a period of significant stress, high energy consumption, a period of organizing voluntary attention and functional organization of activity. During this period, the properties of nerve cells change - their excitability, functional mobility increase, connections between individual nerve centers of the brain are activated. Mental performance is still unstable, its effectiveness is low.

Stable period(optimum) is the time when the body works most efficiently and optimally. High stable mental performance does not require excessive efforts and energy consumption from the body, tension decreases and the coordination in the activity of all systems increases. However, the period of optimum cannot continue indefinitely and is naturally replaced by the next period - the period of compensatory restructuring.

The period of compensatory restructuring is whena person can still work efficiently, but at the cost of considerable effort. It is this period that is characterized by a decrease in attention, an increase in the number of distractions, a decrease in the pace of activity, an increase in motor activity.

The next period is fatigue.The first signs of fatigue are well known to the teacher: impaired concentration of attention, decreased tempo of work, motor restlessness, increased number of errors, impaired coordination of movements (Rybnikov O.N., 2010).

Mental performance is changeable, dynamic, which is caused by physiological, psychological, and other reasons and affects the efficiency of human labor. The dynamics are caused by the expenditure of the body's and mental reserves during work, the loads during its implementation, the laws of the psychophysiological dynamics of possibilities, changes in external conditions and situations, as well as the physiological, psychological and pedagogical properties of the employee (Stolyarenko A.M., 2009).

CHAPTER 2. PURPOSE, OBJECTIVES, METHODS AND ORGANIZATIONS OF THE RESEARCH

2.1. Purpose of the study

To investigate the mental performance of persons engaged in mental and physical labor activity.

2.2. Research objectives

1. To analyze educational-methodical and scientific literature on the issues of mental performance of persons engaged in mental and physical labor activity.

2. Assess mental performance according to the accuracy of the task; mental productivity; the amount of visual information; sustainability of attention of persons engaged in mental and physical labor activity.

3. To compare the results of the study of indicators of mental performance of persons engaged in mental and physical labor activity.

2.3. Research methods

To solve the set tasks of the course work, the following research methods were used:

1. Analysis and generalization of data from educational and scientific literature;

In the course of the research, materials of educational, methodological and scientific literature were studied. We analyzed 20 literature sources devoted to the study of the psychophysiology of mental and physical labor, issues of mental performance.

2. Analysis of extracts of medical records;

For the selection of persons of mental and physical labor, an analysis of extracts from medical records was carried out. The medical records took into account: gender, age, place of work and position, bad habits.

3. Testing of mental performance - Anfimov's test;

To study the mental performance of persons of mental and physical labor, testing was carried out.

The subjects were given a form with the Anfimov table (Appendix 1). The subjects crossed out the given letter for 4 minutes.

At the end of testing, the following was counted: the number of viewed characters - S, crossed out letters - M, the total number of letters that had to be crossed out in the table - N, and the number of errors made - n, the data were entered into the table (Appendix 2).

4. Mathematical data processing;

It meant accounting, counting and evaluating the data of physiological research: calculating the coefficients of the accuracy of the task A = M / N and mental productivity P = A * S; calculation of the stability of attention UVN = S / N; the amount of visual information Q = 0.5936 * S; determination of the information processing speed SPI = (Q- 2.807 * n) / T (Appendix 3).

As well as calculating the average group value of indicators and their deviation indicator according to Wilcoxon:

2.4. Organization of research

The organization of this study took place in three stages:

At the first stage, a research topic was chosen, an analysis and generalization of data from educational and scientific literature in the area under study was carried out. The physiological phenomena accompanying various types of physical and mental labor were revealed.

At stage II, an analysis of medical records was carried out, the analysis was carried out at the St. Petersburg State Budgetary Healthcare Institution City Hospital No. 26. The mental workers included 10 people, of which 5 men, 5 women, and 10 people were included in the physical labor force, of which 5 men, 5 women. All subjects are from 60 to 65 years old, all work and during the study were undergoing an inpatient examination. On the basis of the data obtained, during the study of medical records, tables were compiled: the table "Characteristics of persons of mental labor" (Appendix 4), table "Characteristics of persons of physical labor" (Appendix 5).

At the III stage, testing was carried out in the St. Petersburg State Budgetary Healthcare Institution City Hospital No. 26, testing was carried out on an individual basis.

CHAPTER 3. RESULTS OF THE STUDY

3.1. The result of a study of the mental performance of persons engaged in mental labor activity

Determination of the initial indicators of mental performance of persons of mental labor was carried out on weekends, in the behavior of the subjects there was activity and interest.

After the study, data on the state of mental performance were obtained, which are included in Table 1.

Table 1

Surname
Anechkin
Valenov	1250
Lyapin	1092
Logantsov	1440
Pekhterev
Bukin	1014
Zubareva	1374
Zolina	1404
Ovacheva
Proshina	1031

Baseline data of mental workers

The calculation data of indicators on the physical condition of the subjects are included in Table 2.

table 2

Surname	A = M / N	P = A * S	Q = 0.5936 * S	SPI = (Q -2.807 * n) / T	UVN = S / N
Anechkin	1,00	997,00	591,82	2,47	8,24
Valenov	0,97	1212,69	742,00	3,04	9,33
Lyapin	1,00	1092,00	648,21	2,70	7,69
Logantsov	0,98	1407,82	854,78	3,51	8,04
Pekhterev	0,96	918,62	569,86	2,32	8,28
Bukin	0,91	920,40	601,91	2,37	7,80
Zubareva	0,98	1342,05	815,61	3,35	7,99
Zolina	0,94	1324,68	833,41	3,36	7,93
Ovacheva	0,98	823,20	498,62	2,05	8,40
Proshina	0,96	989,43	612,00	2,49	8,31
Wed gr.	0,97	1102,79	676,82	2,77	8,20

Calculation of indicators of mental performance of persons of mental labor

To determine the probability of error and run-up of data, we calculate the average deviation of the investigated indicators of the SPI according to the formula:

Where

X maximum = 3.51 - the result of Logantsov is the maximum value.

X minimum = 2.05 - the minimum value in the sample is the result of Ovacheva.

Κ = 3.08 (calculated from the table of coefficients for different numbers of results in the sample).

Thus, the average group SPI = 2.77 ± 0.15 bit / s.

3.2. The result of a study of the mental performance of persons engaged in physical labor activity

Determination of the initial indicators of mental working capacity of persons of physical labor was carried out on weekends, as in persons of mental labor. In the behavior of the subjects, activity and interest were observed, but less than in the subjects of mental labor.

After the study, data on the state of mental performance were obtained, which are included in Table 3.

Table 3

Surname
Golikov	1280
Kozyrev	1087
Legotype
Piryazev
Tyasto	1440
Alexandrova
Digileva	1480
Kulakova
Markov	1400
Molodtsova	1280

Initial data of persons of physical labor

Where S is the number of characters viewed, M is the number of crossed out letters, N is the total number of letters that had to be crossed out, n is the number of mistakes made.

The calculation data of indicators on the physical condition of the subjects are included in table 4.

Table 4

Surname	A = M / N	P = A * S	Q = 0.5936 * S	SPI = (Q -2.807 * n) / T	UVN = S / N
Golikov	0,99	1264,00	759,81	3,14	8,00
Kozyrev	0,63	685,65	645,24	2,13	8,36
Legotype	0,99	751,74	451,14	1,87	8,26
Piryazev	0,99	755,16	451,14	1,87	4,84
Tyasto	0,94	1359,55	854,78	3,44	8,04
Alexandrova	0,84	605,11	427,39	1,61	7,66
Digileva	0,71	1053,70	878,53	3,04	8,04
Kulakova	0,94	654,24	413,15	1,66	7,73
Markov	0,66	922,35	831,04	2,78	8,24
Molodtsova	0,87	1112,38	759,81	2,91	7,62
Wed gr.	0,86	916,39	647,20	2,45	7,68

Calculation of indicators of mental performance of persons of physical labor

Where A is the coefficient of accuracy of the task, P is the coefficient of mental productivity, Q is the amount of visual information, SPI is the speed of information processing, UHN is the stability of attention.

Calculation of the average deviation of the SPI indicator according to the formula:

Where X maximum - X minimumis the range of values, Κ is the coefficient determined by the number of values in the sample.

X maximum = 3.44 - Tyasto result.

X minimum = 1.61 is the result of Alexandrova.

Κ = 3.08 - has not changed.

The standard error of the mean is calculated by the formula:

Where n is the number of options in the sample.

Thus, the average group STI = 2.45± 0.2 bit / s.

3.3. The results of comparing the indicators of mental performance of persons engaged in mental and physical labor activity

3.3.1. Comparison result for the accuracy of the task

According to the research results, the average group accuracy of the task is:

In persons of mental labor - 0.97;

For persons of physical labor - 0.86.

Based on these data, a graph is built (Figure 1), reflecting the results of the studied indicator of the accuracy of the task.

Fig. 1. Comparison on the accuracy of the task

3.3.2. Comparison result for mental performance

Average group mental productivity is:

For persons of mental labor - 1102.79;

For persons of physical labor - 916.39.

Based on these data, a graph is built (Figure 2), reflecting the results of the studied indicator of mental productivity.

Fig. 2. Comparison for mental performance

3.3.3. Comparison result in terms of the amount of visual information

The average group volume of visual information is:

For people of mental labor - 676.82;

For persons of physical labor - 647.20.

Based on these data, a graph is built (Figure 3), reflecting the results of the studied indicator of the volume of visual information.

Fig. 3. Comparison by the amount of visual information

3.3.4. Comparison result for information processing speed

According to the research results, the average group speed of the task is:

In persons of mental labor 2.77 ± 0.15 bit / s;

For persons of physical labor, 2.45 ± 0.2 bit / s.

Based on these data, a graph is built (Figure 4), reflecting the results of the investigated indicator of the speed of information processing.

Fig. 4. Comparison by the speed of information processing

3.3.5. Result of comparison on stability of attention

According to the research results, the average group stability of attention is:

For persons of mental labor - 8.20;

For persons of physical labor - 7.68.

Based on these data, a graph is built (Figure 5), reflecting the results of the studied indicator of attention sustainability.

Fig. 5. Comparison on the sustainability of attention

CONCLUSIONS

1) In the course of the analysis of educational, methodological and scientific literature, physiological differences in mental and physical labor activity were identified. Mental labor activity encompasses a large number of nerve elements. Based on the modern data of neurophysiology and neuropsychology, mental labor is the result of the most complex combinations of nervous processes and histochemical changes in the neurons of the cortical-subcortical formations. The systemic nature of the brain during mental labor activity is not only complex and highly qualified, but also more extensive and includes a greater number of systems and subsystems than during physical labor activity. There is also a great load on the sensory system. Therefore, during mental labor activity, mental workload, systematic and long-term work naturally develop mental performance, including intelligence, contributes to their safety until old age.

2) In the course of assessing the mental performance of persons engaged in mental and physical labor activity, it can be concluded that according to the indicators of mental performance (accuracy of task performance, mental productivity, speed of information processing, stability of attention), high positive results were shown by subjects who do not have harmful habits, which proves their negative impact on the human body. Bad habits contribute to a decrease in mental performance, its effectiveness, which means that the productivity of work activity decreases.

3) In the study of the mental performance of persons engaged in mental and physical labor activity, a comparison of indicators was carried out. The average group indicator of the information processing speed was 2.77 ± 0.15 bit / s for people of mental labor, and 2.45 ± 0.2 bit / s for people of manual labor. There is a change in the indicator downward by 0.11 ± 0.2 bit / s, which indicates a decrease in the speed of persons engaged in physical labor activity. As a result of comparing all indicators of mental performance, it can be concluded that mental labor activity has a positive effect on the preservation and development of mental performance.

LIST OF USED LITERATURE

Antropova, M.V. The efficiency of students and its dynamics in the process of educational and work activities [Text]. - M .: Education, 1967 .-- 251s.
Alipov, N.N. Fundamentals of medical physiology: textbook / N. N. Alipov, 2008 .-- 303s.
Boyko, E.I. Mechanisms of mental activity [ Electronic resource] .- M.: 1. Pedagogy, 1976. - 248s.
Vinogradov, M.I. general characteristics the main forms of labor activity // Manual on the physiology of labor. M., 1969 .-- 40 p.
Gribkov, V.A. The method of restoring mental and physical working capacity by means of physical culture in the process of educational and labor activity. [Electronic resource]: Author, diss. Cand. ped. sciences. Gribkov Valery Alexandrovich. - M., 1995 .-- 26 p.
Danilova, H.H. Physiology of higher nervous activity / H.H. Danilova, A.L. Krylov. - Rostov n / a: "Phoenix", 2005. - 478 p.
Izmerova, N.F. Occupational hygiene: textbook / Ed. N.F. Izmerova, V.F. Kirillova. - M .: GEOTAR - Media, 2010 .-- 592 p.
Kicha, D.I. General hygiene... Lab Guide: Study Guide. - D.I. Kicha, 2009 .-- 288 p.
Leonova, A.B. Functional states and performance of a person in professional activity// Labor psychology, engineering psychology, ergonomics / Ed. E.A. Klimov. M: Yurayt, 2015 .-- 13 p.
Musina, S.V. Article: "Physiological and mental performance of students and the influence of various factors on it" / pp. V. Musina, E.V. Egorycheva, M.K. Tatarnikova, Journal "Izvestia of the Volgograd State Technical University" Issue No. 5, volume No. 5, 2008.
Orlov, R.S. Normal physiology: textbook / R.S. Orlov, A.D. Nozdrachev - 2nd ed., Revised. and add., 2010. - 832 p.
Rybnikov, O. N. Psychophysiology of professional activity / Textbook for universities [Text]. - M: Academy, 2010 .-- 467 p.
Seliverstova, V.V. Diagnostics of the functional state: a tutorial / V.V. Seliverstova, D.S. Melnikov; National state un-t physical culture, sports and health. P.F. Lesgaft, St. Petersburg. - SPb .: [b.i.], 2012. - 93 p.
Stolyarenko, A. M. Physiology of higher nervous activity for psychologists and teachers: a textbook for university students studying in humanitarian and social specialties / A.M. Stolyarenko. - M .: YUNITIDANA, 2012 .-- 463 p.
Semenovich, A.A. Human physiology: textbook. Manual / A. A. Semenovich [and others]; ed. A. A. Semenovich. - 3rd ed., Rev. Minsk: Vys. Shk., 2009 .-- 544 p.
Smirnov, V.M. Physiology of sensory systems and higher nervous activity: a textbook for students. higher. study, institutions / V.M. Smirnov, S. M. Budylina - M .: Publishing Center "Academy", 2003. - 304s.
Smirnov, V.M. Human Physiology: Textbook / Ed. V. M. Smirnov. - M .: Medicine, 2002. - 608 p.
A.S. Solodkov Guide to practical training on human physiology // Textbook for universities of physical culture. - Moscow: Soviet sport, 2006 .-- 163 p.
Solodkov, A.S. Human physiology. General. Sports. Age: Textbook. / A.S. Solodkov, E.B. Sologub Ed. 2nd, rev. and add. - M .: Olympia Press, 2005 .-- 528 p.
Sudakov, K.V. Physiology. Fundamentals and functional systems: A course of lectures / ed. K. V. Sudakova. - M .: Medicine, 2000 .-- 784 p.

ANNEXES

Annex 1

Form for the study of mental performance by the method of Anfimov Full name .______________________________________________ Date __________ Day of the week _____________________ Time ______________ Letters __________ C X A B C X E B I X I A And S N X V X V K A S I N I S V X V X E I A N S I E V A K V N X I V S I A V S A B S N A E K E A X V K E S V S N A And S A And S A And S I A V K N X I S X B X E K V X I V X E I S I E I N A I E I K X K I K X E K V K I S V X I X A K X N S K A J S V E K V X N A I S N X E K X I S N A K S K V X K V N A V S N S N A And K A E K K I S X A And V X E K V I S N A I K E K A E K S N A I X E I K A S N A E S V N I X K A E S N A X N K A E S N A K A E V E V K A J S N A C N A I V K A N A K A E K S N S X E V X E N A And S X K E K I K N A E S N K A K A E X K A E K A C E N A E X K A E N A I K E A And S N K A E K E V E V N K V N A And E I X E K N A K A X E E K V N A X E K N A E K V I K A K E K N A I E I K S N A V A E E A X N K A E N K V X E E C V X K A K V S V K E V K A A E C A V I E X E K N A E E N E V X K A E N A And S N A E S N K V K A E E X S K V I A S N N A E S N K A V C X A V S N A And K A E E C K A E C E X E K V A And S N A E A V K A E And A And S X E X E K V I K V E N A And E N A And K A E I X N And I X K X E X E V I S N V K A E X E S N A I N K A E V I V N A E I X E V K A E V A E N A I X E J S N A E H E K A E V E K A K K A S S N A K A E S X E N A I E J S N A E A And S N K V E X E K X E K K A E S K A E A K A E C X E B S K X E I X N A And S N K V E V E S N A And K A E X E K N A And S N I S N E J S N V I E X K V X E I V N A K A E X E I S V X A E K A E X S J S N A I X E V K A E S N A K A E E N A J S X K I V X N I X E S N A And V E V N A K A E B S S N A And K V E X K V K A E V K A N X K A S N A K C X E X E X E A E S N A K A E K A E N A E X K A E K E I X E V X A K A E S N A I K A E C X E V I E K A E C V E N S N A J S A K V S N X K E S X A E S N A E N K A S X K A X V X E E K A E I E N A E S X E K N A I V K V K X E K I S N A I X K A X E N A E E N I K V K A E S N A E E X V K V I E K A I E X E K V S N E J S C B H E V I C N A E A X E X K A N A X C K A V I K V E X K V K A E V K A N X K A S N A K C X E X E X E A E S N A K A E K A E N A E X K A E K E I X E V X A K A E S N A I K A E C X E V I E K A E C V E N S N A J S A K V S N X K E S X A E S N A E N K A S X K A X V X E E K A E I E N A E S X E K N A I V K V K X E K I S N A I X K A X E N A E E N I K V K A E S N A E E X V K V I E K A I E X E K V S N E J S S B N E B I S N A E A X E X K A N A X C K A V K X A E S N A I N K A C X E A E X K V E X E A And S N A S K A E S E N E K A X E E K A S N K A S E K A E K A N A K X E K S E X E N A E C V N E V N S I X A X E N A N A E S S V K A N K A E V I K A I K A K N A V S X E K C X E J S N A I E I N E V I S N A I V E V X E I S K A And E V X E K X S K A I E X K A E A K A V S

Appendix 2

Proof test results

SURNAME

Appendix 3

Calculation of indicators of mental performance

SURNAME	A = M / N	P = A * S	Q = 0.5936 * S	SPI = (Q -2.807 * n) / T	UVN = S / N
Individual indicator
Wed gr.

Appendix 4

Characteristics of persons of mental labor

SURNAME	floor	age	position	bad habits
Anechkin		60 years	Those. director	Denies
Valenov		62 years	Engineer	Alcohol on holidays
Lyapin		65 years	Head of the design sector	Alcohol on holidays
Logantsov		65 years	Head of the Department of the Housing Committee	Alcohol 1 - 2 times a month
Pekhterev		61 years	Engineer
Bukin		63 years old	Electromechanic	Denies
Zubareva		62 years	Fashion designer	Denies
Zolina		65 years	Ch. accountant	Alcohol on holidays
Ovacheva		65 years	Teacher	Denies
Proshina		60 years	Deputy director	Alcohol on holidays

Appendix 5

Characteristics of persons of physical labor

SURNAME	floor	age	position	bad habits
Golikov		61 years	Mechanic	Alcohol on holidays, smokes 20 cigarettes a day
Kozyrev		63 years old	Underground driller	Smokes 10 cigarettes a day
Legotype		65 years	Master of finishing works	Smokes 20 cigarettes a day
Piryazev		65 years	Email Installer	Smokes 10 cigarettes a day, alcohol on holidays
Tyasto		64 years old	Metallurgist	Alcohol 1 - 2 times a month, smokes 20 cigarettes a day
Alexandrova		60 years	Barmaid	Denies
Digileva		62 years	Bakery barmaid	Smokes 20 cigarettes a day, alcohol on holidays
Kulakova		62 years	Salesman	Denies
Markov		62 years	Painter	Smokes 10 cigarettes a day, alcohol 1 - 2 times a month
Molodtsova		64 years old	Shaper	Denies

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Mental labor is more complex in physiological and psychological content, although it proceeds invisibly, often inaudibly, intangibly and outwardly seems easy. It includes professions associated with the sphere of material production (scientists, engineers, technicians, foremen, operators and others) and those outside it (doctors, teachers, educators, writers, artists, artists, and others). As a rule, mental work is accompanied by insignificant muscular activity and lower, in comparison with physical, energy expenditures. Deficiency of motor activity reduces the impulses of the cortex, a decrease in the amplitude and frequency of the main rhythms of the EEG (electroencephalogram), which temporarily worsens the conditions of mental activity (Smirnov V.M., 2003).

Breathing exercises.

Exercises for the eyes.

Fatigue prevention.

Computer and life.

Conclusion.

Introduction.

The development of science and technology leads to an ever greater intellectualization of labor. This process led to the emergence of such new professions as operators of a wide profile, machine adjusters, conveyor workers, technicians, laboratory assistants for servicing electronic computers, transport dispatchers, etc., requiring special knowledge and high nervous tension from workers. For centuries, the dominant forms of physical labor are replaced by more and more intellectual labor.

Scientific and technological progress has a global impact on all types of human labor activity, on the nature of his rest and entertainment. The pace of life is accelerating, the forms of interaction between people in small and large groups are changing, and many of the needs of people are changing.

Many types of labor can be attributed to mental ones, which differ significantly in the organization of the work process, the distribution of the load, the degree of neuro-emotional stress. Conventionally, the following groups can be distinguished:

1) The work of engineers, economists, accountants, office workers, which requires mainly the tension of thought processes and is carried out according to a pre-developed plan;

2) The managerial nature of work is typical for managers of enterprises, institutions, large and small teams, for teachers. Its distinctive features are uneven load, the need to make non-standard decisions, the possibility of conflict situations;

3) The work of scientists, designers, writers, composers, actors, artists is characterized by the creation of new products of creative activity, an unregulated schedule, a periodically arising increase in the degree of neuro-emotional stress;

4) Operator work covers a large group of professions related to the management of machines, equipment, technological processes... The work is distinguished by special responsibility and high neuro-emotional stress;

5) Labor with a heavy load on small muscle groups, requiring the tension of individual analyzers and attention functions, is typical for typesetters, controllers, collectors, etc .;

6) The work of medical workers is associated with great responsibility, often with a lack of information necessary for making the right decision, the complexity of relationships with patients, which causes its high tension;

7) Mastering new knowledge requires students to strain memory, attention, thought processes necessary for the perception and reproduction of new information.

Intellectual labor with its increased requirements for mental stability, prolonged nervous tension, the ability to process a large flow of various information differs from physical labor. In the latter, muscle fatigue is a normal physiological state developed in the course of evolution as a biological adaptation that protects the body from overload. Mental work is the achievement of nature at the higher stages of its development, and the human body has not yet had time, naturally, to adapt to it. Evolution has not yet developed reactions that reliably protect the central nervous system from overstrain. Therefore, the onset of nervous (mental) fatigue, in contrast to physical (muscle) fatigue, does not lead to an automatic cessation of work, but only causes overexcitation, neurotic shifts, which, accumulating and deepening, lead to a person's illness. T. n. "Diseases of civilization" are especially frequent among representatives of professions associated with sedentary intense mental work and emotional stress.

In these new conditions for the human body, every mental worker must learn to calmly and soberly assess his strength and capabilities, learn to control his body, and competently use the means of physical culture and sports for this purpose. The latest scientific data, of course, testify to the enormous benefits of physical exercise for people working with increased neuro-emotional stress in conditions of physical inactivity.

Preserving and strengthening the health of workers, increasing and maintaining their high efficiency is one of the most important tasks of our society. Among the many factors determining its decision, a prominent place belongs to physical culture. It contributes to the adaptation of the body to the rapidly changing working and living conditions, being one of the main components of a healthy lifestyle of contemporaries. It is no coincidence that K. Marx characterized health as unlimited freedom for each person to perform their biological and social functions. In strengthening the health of the population, harmonious development of the individual, in preparing young people for work and protecting the Motherland, the importance of physical culture and sports, their introduction into everyday life, is increasing.

Psychophysiology of mental labor.

Job satisfaction is more conducive to longevity than physical development, eating habits, non-smoking, and parental longevity.

M. Bernst

A working brain consumes significantly more oxygen than other tissues in the body. Composing 2 - 3% of the total body weight, the resting brain tissue absorbs up to 20% of the oxygen consumed by the entire body. Observations on a person working through a difficult book showed that when reading the first 8 pages, the release of carbon dioxide in him increased by 12% compared to the state of rest, after 16 pages - by 20%, and after 32 - by 35%.

During mental work, the blood vessels of the brain are filled with blood, the peripheral vessels of the extremities are narrowed and the vessels of the viscera are dilated, that is, vascular reactions are observed that are opposite to those that occur during muscular work. The functions of the cardiovascular system change slightly. It is another matter when such work is accompanied by emotional experiences. Trouble and excitement, anger and impatience, tension in conditions of lack of time affect the circulatory system. So, before the start of work, a group of people had an average heart rate of 70.6 beats per minute, with a relatively quiet work - 77.4 beats. Mental work of moderate intensity increased the heart rate to 83.5 beats per minute, and with a strong one - to 93.1 beats per minute. In front of the entrance to the classroom where the exam is taking place, students have a heart rate of up to 130 - 144 beats per minute. Arterial pressure rises to 135/85 - 155/95 mm. rt. Art. against 115/70 during training sessions. A similar psychoemotional mobilization is observed in the speaker before a public speech. With simultaneous interpretation for interpreters, the heart rate rises to 160 beats per minute.

Breathing during emotionally intense work becomes uneven, it can increase in frequency, deepen and even pause, the oxygen saturation of the blood decreases, and its morphological composition changes. Thermoregulation of the body is impaired, leading to increased sweating - more intense with negative emotions (fear, anxiety) than with positive ones.

The initial signs of fatigue, causing the development of an inhibitory state in the cerebral cortex, which is biologically necessary to prevent depletion of the body, are a signal for stopping work and physiological recovery. However, the process can be inhibited by volitional effort, which only postpones fatigue, but does not eliminate it.

The specificity of intellectual work is that even after the cessation of work, thoughts about it do not leave a person, the "working dominant" does not completely fade away. It is impossible to command yourself: "That's it, I'm finishing thinking!" And in his free time, the doctor does not leave the thought of a difficult patient, the engineer is pursued by drawings, plans, and the researcher again analyzes the results of a failed experiment, trying to find an error, the head of a production enterprise continues to “scroll” in his head the options for solving production problems.

It is noticed that the work of those workers whose workplace is in a room for several people does not end with the expiration of the working time. Not knowing how to think, to solve creative problems in public, the specialist compensates for the wasted efforts already at home, trying to think with a stale head, and during the rest period, he also looks for ideas that he will carry to work tomorrow.

Fatigue grows with dissatisfaction with work, failures. The feeling of fatigue is relieved or weakened by positive emotions, increased interest in work. In an agitated state, you may not notice fatigue.

Functional fatigue is partial at first. So, tired of computational operations, you can successfully engage in reading. But there may also be such a state when, for example, neither mathematics, nor reading literature, nor even a simple conversation are beyond our powers - only an unrestrained desire to sleep. Outward signs of fatigue are shown in Table 1.

Table 1. External signs of mental fatigue.

Objects of observation	Fatigue
Objects of observation	insignificant	significant
Attention	Rare distractions	Scattered, frequent distractions	Weakened, there is no reaction to new stimuli
	Fickle, stretching the legs and straightening the trunk	Frequent changes in posture, turning the head to the sides, leaning back, supporting the head with hands	The desire to put the head on the table, stretching, leaning back in a chair
Movement		Insecure, slowed down	Fidgety hand and finger movements (handwriting impairment)
Interest in new material	Lively interest, asking questions	Decreased interest, no questions	Complete lack of interest, apathy

According to S.A. Kosilov.

With a systematic overstrain of the nervous system, overwork occurs, which is characterized by a feeling of fatigue already before starting work, lack of interest in it, apathy, increased irritability, dizziness and headache. In addition, dyspeptic disorders occur, tendon reflexes increase, sweating appears, and the body's defenses decrease (table 2).

Table 2. Characteristics of degrees of fatigue.

Symptoms	Overwork degree
Symptoms	beginning		expressed
Decreased legal capacity		Noticeable	Expressed
The appearance of fatigue	With increased load	Under normal load	With light load	No visible load
Emotional shifts	Temporary loss of interest in work	At times, mood swings	Irritability	Depression, sharp irritability
Sleep disorder	It's harder to fall asleep, wake up	Difficulty falling asleep and waking up	Daytime sleepiness	Insomnia
Decreased mental performance		It's hard to concentrate	At times forgetfulness
Vegetative shifts	At times heaviness in the head	Often heaviness in the head	Occasional headaches, decreased appetite
Preventive measures	Recreation ordering, physical education	Rest, physical education	Organized rest, going on vacation

According to K.K. Platonov.

Observations of clinicians, teachers, sociologists indicate that people who have been in conditions of information overload for a long time have a so-called. "Information neurosis", covered by the need to process a large flow of information and quickly make decisions based on it.

Prolonged neuro-emotional stress without proper rest leads to the fact that a person loses sleep, appetite, he has a bad mood, flashes of irritability, melancholy, headache, etc. appear.

Many types of mental work are associated with the need to contact other people, whole groups. In such conditions, neuro-emotional stress and the associated fatigue are largely determined by the culture of interpersonal relationships, the psychological climate in the team, and often in the family. A properly organized working day, after-work rest, physical activities, sports hobbies will significantly help in relieving fatigue and preventing neurotic and psychological diseases (neurogenic hypertension, coronary heart disease, gastric ulcer and duodenal ulcer, etc.).

With prolonged occupation of professional mental work in the body, functional changes may occur, mainly due to low mobility. This is expressed in a deterioration in the work of the heart, sclerotic changes in blood vessels, an increase in hypotension (in young people) and hypertension (in the elderly), the occurrence of neuroses. Lack of movement also leads to weakening of breathing. In the lower parts of the lungs, in the abdominal cavity and legs, blood stagnates. Intestinal atony occurs, putrefaction products accumulate in the body, and headaches appear. A decrease in oxidative processes in the body leads to both anemia and obesity.

It is known that emotional reactions lead to an increase in the level of cholesterol in the blood due to an increase in the level of secretion of a number of hormones, for example, in artists before going on stage, in pilots before a flight, etc. If we take into account that this chemical is attributed important role in the development of sclerotic changes in blood vessels, the special importance of preventing cardiovascular pathology will become clear.

A limited flow of information enters the brain from a poorly working muscle system, and this leads to a weakening of the excitatory process and inhibition in certain zones of the cerebral cortex.

Conditions arise for increased fatigue, a decrease in working capacity, not only physical, but also mental, general well-being worsens. Decreased muscle tone worsens posture.

All of the above emphasizes the importance of the correct organization of mental work and the conditions in which it is performed.

Exercise mode working day.

The most important condition for increasing memory function is the healthy state of the nerves, which requires exercise.

K. Ushinsky

We are all accustomed to the words "physical culture", they have become commonplace and therefore risk losing their attractiveness. But we are talking about a very important component of human culture, which includes not only the development of muscles and physical exercise to satisfy the body's natural need for movement, but also the ability to manage your well-being.

This also includes the active use of natural factors of nature (sun, air, water), hygienic conditions of work, rest, life, food. Physical exercises have either a direct effect on a person's performance immediately after their use, or distant, after some time, or cause a cumulative effect, in which the cumulative effect of repeated (over several weeks or months) their use is manifested.

Professor A.M. Wayne, head of the All-Union Center for Pathology of the Autonomic Nervous System, identifies three main factors that determine the influence of movements on the organization of human mental activity. The first factor is associated with mental protection, since every time harmful active substances are formed in the body with excitement or shock. Exercise helps "burn" these poisons. The most dangerous for the body are those negative emotions to which it did not respond with pronounced actions. The second psychotherapeutic factor provides a substitution effect, that is, switching from negative emotions to a favorite activity associated with the use of physical exercises. The third factor determines the activation of the creative process, stimulates the sphere of intellectual activity.

The direct effect of exercise on mental performance is ambiguous. The stimulating effect, as already noted, is provided by small loads. An increase in their intensity and volume, which does not correspond to the preparedness of a person, may be useless, and under certain conditions, influence negatively. All other things being equal, the better the state of health and the higher the level of physical fitness of a person, the greater his resistance to mental fatigue, the stronger the positive effect of various physical activities. That is why in morning exercises (exercises), physical breaks at work or in educational institutions, short-term loads of moderate intensity prevail. To maintain mental performance at a sufficiently high level for a long time, it is advisable to use moderate-intensity exercises.

Table 3. Change in mental performance when using various physical activities within 90 minutes,%.

Load intensity	Heart rate, beats / min	Health level
Load intensity	Heart rate, beats / min	original	after 10 hours
Small

Physical activity as a norm and a part of a healthy lifestyle for each person can be realized during a working day in the form of short-term exercise complexes, or in a separate longer session.

For productive mental work, daily walks in the fresh air are necessary for at least 60 - 70 minutes, in addition, physical exercises at least 2 - 3 times a week for 40 - 90 minutes.

In self-training exercises, it is necessary to widely use physical education for all-round physical development, as well as exercises of targeted (specific) effects that affect the vascular system of the brain. These include breathing exercises, exercises for micro-muscles of the visual apparatus, for relaxation, hardening procedures, etc.

It is better to start the introduction to physical culture by turning to the most elementary forms of exercise, which do not require any special medical supervision, or a certain preliminary physical fitness, or a specially equipped place. It is necessary to go from the simple to the more complex, observing the basic principles - regularity, gradualness, availability, control ...

Morning hygienic exercises.

Every day of a practically healthy person should begin with morning exercises.

A set of simple exercises, which can be practiced for only 8-10 minutes to begin with, makes it easy and pleasant to move from morning sluggishness to an active state, to quickly eliminate stagnation that has arisen in the body after a night of motor inactivity. Morning exercise increases the excitability of the central nervous system, accelerates production in the labor process. So, observations of a group of students who regularly performed exercises, and those who did not, showed that the first period of inclusion in high-quality educational work was 15 minutes, and for the second - 45 minutes. Morning exercises helps to mobilize for the upcoming work day, increases efficiency, and creates a good mood. Its positive effect increases after water procedures.

It is better to start classes under the guidance of qualified professionals who teach lessons on radio or television, although this may not quite coincide with your morning routine, calculated in minutes. The inconvenience will be temporary, when you have the skill of correctly performing various and multidirectional exercises, you can do it yourself. Make up a set of gymnastics exercises for yourself, including in the neg those movements that are especially necessary for you personally.

When drawing up an individual complex, make sure that it satisfies medical requirements:

- Exercises should correspond to the functional capabilities of your body, health status, age, gender, specifics of work;

- to be performed in a certain sequence;

- to cover the main muscle groups and affect strength, stretching, relaxation, and provide an improvement in overall mobility;

- be predominantly dynamic in nature, performed without significant effort and breath holding;

- the load should gradually increase with some decrease towards the end of charging;

- the complex should be periodically updated, because habitual exercise reduces its effectiveness.

1) exercises that contribute to the gradual transition of the body from an inhibited state to a working one. This is walking, running at a calm pace, stretching. Several breathing exercises must be done at the same time;

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2) exercises that affect the muscles of the arms and legs, activating the activity of the cardiovascular system. They combine rotations in the shoulder joints, swing arms in different directions, shallow lunges, squats at a calm pace;

3) exercises that strengthen the muscles of the body, increase the flexibility of the spine, train breathing, improve cerebral circulation. These are rotations and tilts of the head, trunk, turns to the right and left from various starting positions. Those who work mainly sitting, should pay special attention to a variety of rotations and twists of the trunk, bending to the side, bending back. In this case, it is better to limit the bends forward;

4) exercises for the development of strength capabilities (push-ups in the lying position, pull-ups);

5) stretching exercises include swinging legs and arms in different directions, bending forward with fingers or palms touching the floor, etc. They help to increase joint mobility, train muscles and increase the elasticity of the ligamentous apparatus;

6) exercises for the abdominal press should be given special importance, because sitting posture causes congestion in the abdominal cavity. These are body lifts from a prone position, various leg lifts from a lying and sitting position, circles and leg swings from the same starting positions;

7) leg exercises include deep lunges, squats on one leg, bouncing, running, dancing to music;

8) completing morning exercises with exercises to relax and restore breathing. This is walking with hand movements. They should also be done after exercise with increased stress.

After 8 - 10 weeks of regular exercise, practically healthy people of young and middle age can complicate some of the exercises, perform them with a rubber bandage, expander or dumbbells of small weight (1.5 - 3 kg).

This will reduce the number of repetitions of each exercise by 25-50%.

The whole range of morning exercises takes 10-15 minutes. Do not forget to open the window, and if possible, do it in the air.

Practically healthy people under the age of 40 can exercise at a rate at which the heart rate rises to 150 beats per minute. After 50 years, the pulse rate should not exceed 140 beats per minute, and for 60-year-olds - 120. The indicator of the optimal load is the state of health. After completing the complex, you should be in a cheerful mood. Fatigue and lethargy after exercising or during the day may indicate either excessive exercise or abnormal health. Exercising should be invigorating and not fatigued.

Daytime independent or collective exercises can be successfully replaced with a complex of morning exercises of increased difficulty. Performing such complicated sets of exercises can take 20-40 minutes. However, it should be borne in mind that not all people easily and painlessly tolerate elevated hours in the early morning hours. For some, it is advisable to transfer them to the after-work evening hours.

Physical exercise of general impact.

Walking and movement promote brain play and thought.

J.J. Russo

Usually, any physical exercise, to one degree or another, affects many systems and organs of a person. However, according to the principle of the predominant effect on the body as a whole or on its individual systems, exercises can be grouped. So, for persons whose work is associated with sedentary work, light physical exertion, exercises that improve the cardiovascular and respiratory systems, increase overall endurance, that is, the ability to resist fatigue, are of particular interest. This task is best answered by exercises of low intensity, but of sufficient duration. Such dosed work can be provided by walking, running, swimming, skiing, rowing, cycling, sports games, etc. It must be said that all these exercises are an effective means of psychological relief of a person, relieving mental stress.

The forms of practicing selected exercises, elements of individual sports or sports training with their obligatory purposeful component - competitions, are very diverse. With individual independent exercises, the load is dosed naturally. It is too rare that a person does not feel the measure of the load at all. It is more difficult in group activities when emotional enthusiasm can fail. In the process of such exercises, there is a natural tendency to average the total load, which is great for some, but insufficient for others.

The choice of a place for classes also depends on the individual tastes, conditions and capabilities of each person. One person in shorts and a T-shirt will work out on the sports ground under the windows of houses, while the other prefers classes in a secluded place in nature or in his own apartment. But the main thing is to exercise regularly with an optimal load.

"Passing" training.

We call training "passing" rather conditionally. We are talking about using the usual working and living conditions for additional physical activity. This includes walking - training on the way to and from work. A very substantial and useful addition to the results of such training, according to psychologists, is that during the walking movement the neuro-emotional stress accumulated during the day is removed from a person, and he does not bring it home to his family. It is just as useful to use a bike for commuting and commuting, as well as for household chores.

To activate the muscles as an additional load, you can use ordinary flights of stairs, metro escalators. Make it a rule not to use the elevator unnecessarily when going up to the 4th floor, or even higher. After about 2 months, and maybe even earlier, you will notice that this causes less and less shortness of breath.

A variety of household tasks help to get additional physical activity, evenly distribute it throughout the day: cleaning the bed, apartment, washing the floor, working with a vacuum cleaner, hand and machine washing. All of them are equated to physical labor of moderate severity and ultimately add up to quite impressive energy expenditure figures.

Wellness walking.

This simplest form of physical activity for people leading a sedentary lifestyle is the best medicine. To this it should be added that for untrained elderly and obese people, walking is the most accessible and obligatory initial stage of independent exercise, since when walking, the load on the legs is 2 times less than when running.

Walking can be practiced on the street, in the park, and in the forest. At the same time, numerous muscle groups are active, including the largest: muscles of the legs, pelvic girdle, back, arms, respiratory organs, etc. Walking can provide a relatively high functional load, training and strengthening of the cardiovascular system. So, if at rest a person spends an average of 1.5 Kcal of energy per minute, then when walking at a normal speed of 5-6 km / h, depending on its own weight, energy expenditures increase 3-4 times. For an hour of walking, an excellent result can be achieved in increasing the general balance of motor activity and energy expenditure - 360 - 600 Kcal (table 4).

Table 4. Energy consumption when walking with different movement speed, Kcal.

Speed, km / h	Body weight, kg
Speed, km / h

According to E.M. Berkovich

There is scientific evidence that lower-intensity, but longer-duration sessions have a noticeable aerobic training effect, such as 30-40 minutes sessions 5 times a week for 70 days. This means that cold water effectively trains the respiratory and cardiovascular systems. While increasing the load, do not forget about the initial level of your fitness, physical condition and age. A more gradual increase in daily training load can be recommended for the elderly and people with reduced performance (Table 5).

Table 5. Recommended sequence of increasing the load when walking.

Distance length, km.	Travel time 1 km, min.	The approximate duration of the walk, min.

Wellness jogging.

Running is a more intense exercise than walking, however, it can also be dosed according to energy consumption, movement speed, distance, etc. Thus, according to S.V. Erdakov and V.V. Chernashkina, at a running speed of 10 km / h (jogging), energy consumption is 10.5 Kcal per minute (630 Kcal / h); at a running speed of 15 km / h (normal light running) - 21 Kcal per minute (1260 Kcal / h), which is more than half of the daily energy consumption of a person engaged in mental work.

It is recommended to start physical training with walking, gradually moving on to running. The increase in distance, extra minutes of running, should come naturally. You need to learn about your own capabilities and keep training loads within their limits. One of the basic principles is to train without straining.

It should be noted that when running, the load on the human musculoskeletal system increases significantly in comparison with walking. This should be especially taken into account by persons who are overweight. A situation may arise in which it is not the cardiovascular system that limits the possibility of increasing the load, but pain in the muscles and statues of the legs. In this case, it is advisable to reduce weight by long walking, intense gymnastic exercises, balanced nutrition, and only after that start running for health. However, there are people who are allowed to start their physical training right away from running. And even this group of novice runners should increase the load gradually (table 6).

Table 6. Running dosage by month.

Age, years		Running dosage, min.
Age, years

According to A. Vollenberger.

Start the metered run after completing a small set of habitual general developmental exercises. Pay special attention to the preparation of the articular ligaments. If it's cold outside, it is best to warm up at home.

On cold days, it is advisable to take the loop route to start and end your run at your doorstep.

Do not try to accomplish what you have planned at all costs. a person's well-being can change due to weather and many other reasons. Jogging, as experience shows, should be on the verge of pleasant and difficult, especially for beginners.

Recreational jogging has little to do with sports jogging, including the technique of locomotion. Don't put your feet on your toes. The best option is to roll the heel to the toe with more emphasis on the outside of the foot.

Psychological unloading, emotional comfort, arising during a long run at an optimal speed, is of no small importance. It is no coincidence that most fans of health jogging note the fact that as a result of long runs, they invariably experience a sense of pleasure.

This phenomenon is reflected in the results of special scientific research. Thus, it was found that when running for 20 minutes or longer with an intensity of 60 - 80% of the maximum age-related heart rate in the blood plasma, the concentration of betaendrophins and met-encephamines - mediators of pain and pleasure - significantly increases. Researchers suggest that a similar response occurs with all cyclic exercise.

Exercise directed action.

The courage of the mind consists in giving it flexibility by tireless and persistent training, not to retreat before the burdens of mental labor.

R. Rolland

Exercises of directed influence for persons engaged in mental work include those movements that affect the systems of the body, which are most dependent on the conditions and specifics of work.

Training of cerebral vessels.

Two internal carotid and two vertebral arteries go to the brain, 1500 kilometers is the total length of the smallest vessels of the brain - capillaries. Deterioration of blood flow in arteries and vessels immediately leads to insufficient cerebral circulation and decreased performance.

Conducted by V.E. Nagorny's research made it possible to establish a real possibility to directly and indirectly influence the vascular system of the brain in order to improve it (table 7).

Table 7. Classification of physical exercises by the nature of their effect on the vessels of the brain.

Impact	Exercises
1) Direct	Head movements (turns, bends, whirls). The same, combined with hand movements. Taking poses in which the head is lower than other parts of the body (lifting the legs while lying on the back, "bicycle", standing on the shoulder blades, elbows, head, etc.). Rapid movements of the head with the emergence of inertial forces (rocking movements of the body). Flexion of the spine in the neck, chest (placing the legs behind the head while lying on the back). Intense breathing through the nose, sharp contractions of the diaphragm (running, skiing, etc.), breathing only through the nose (exercises with intense exhalation, etc.). Massage and self-massage techniques, including gentle tapping of the fingers on the head.
2) Based on reflex vascular responses	The muscles of the thoracic-clavicular and interscapular regions of the shoulder girdle involved in active work. Massage these areas. Causing irritation of the vestibular apparatus (whirling, somersaults, coups, etc.). Exercises for the eyes (turns, circular movements, transfer of gaze from distant to near, etc.). Temperature water influences: foot baths, shower, washing.
3) The use of specific reactions of cerebral vessels to chemicals entering the blood.	Performing exercises that are not difficult in physical terms by holding the breath (walking, bending, squatting, etc.). Diving, swimming crawl or breaststroke with breathing after 1.5 or 2 cycles, etc.

Systematic and regular exercise of the first group with a full range of motion has a different mechanical effect on the vessels passing through the neck: squeezing, stretching, massage. Multiple repetitions help maintain the elasticity of the vessel walls, increase their strength.

In a normal position - standing, sitting or lying down - the pressure of the blood in the vessels of the head is determined by the pressure that the heart creates. When performing exercises such as all kinds of upside-down stands, lifting the legs while lying on the back, this pressure is added to the pressure created by the weight of a column of blood equal to the height of a person. Additional pressure requires a response increase and a significant change in the nature of the work of the vascular system. The systematic repetition of these exercises is a highly effective training of all vessels of the head. However, not all people can perform these exercises; the upside-down position is life-threatening for persons prone to hypertension, with myopia of more than 3 diopters (dpt).

Respiratory movements have a great influence on the vascular and cerebrospinal fluid (cerebrospinal fluid) systems of the brain. During inhalation, the blood supply to the brain decreases, and during exhalation, it increases. The impact is more significant if the intensity of breathing increases and there is an obstruction to the passage of air, for example, when breathing only through the nose or one nostril. Even greater pressure drops in the venous vessels of the head cause exercises in which exhalation ends with vigorous pushing of air. All this improves metabolic processes in the brain.

The effect of using the exercises of the second group is explained by the presence of numerous bilateral neural connections between the internal organs and individual areas of the skin and muscles. Therefore, the involvement in intensive work of muscles, reflexively connected with the vessels of the brain, has a stimulating effect on the latter.

Irritation of the vestibular apparatus causes the expansion of the vessels of the brain. The fact that after performing exercises in the form of various eye movements there is a feeling of vigor after mental fatigue is explained by the presence of certain functional connections between the oculomotor nerve and nerve cells of the cerebral vessels, as well as the activation of blood circulation in the muscles that control eye movements.

The peculiarity of the influence of exercises of the third group on the vessels of the brain is that when performing some techniques of breathing exercises, there is a feeling of lack of air. This is a signal of excess CO 2 (carbon dioxide) in the blood, in which the vessels dilate. The last deep breath returns them to their normal sleepiness.

When using exercises of all three groups, care must be taken in the intensity and number of repetitions. Observations show that an excessive dose not only reduces the positive effect, but can also lead to the opposite results. So, for example, dizziness at small doses causes the expansion of cerebral vessels, and in excess - spasms. Therefore, when using directional exercises, it is especially important to observe gradualism and be guided by subjective feelings.

Breathing exercises.

A sharp deterioration in mental activity often occurs due to insufficient supply of oxygen to the brain cells. Breathing exercises, which intensify oxidative processes in the body, are of great importance for the fight against fatigue.

The complex of breathing exercises should be done 2 times a day, at least one hour after a meal. First, thoracic and abdominal breathing is mastered, and then complete. exercises are performed in lying, sitting and standing positions.

Abdominal breathing is used not only to train the respiratory system and voice training, but also to strengthen the abdominal muscles, reduce fat deposits in the abdomen, and lower the abdominal organs.

To perform abdominal breathing, a calm breath is taken with a protrusion of the abdomen (2 - 3 sec.).

When you exhale (3 - 4 sec.), The stomach is drawn in as much as possible. The exercise is repeated 3 to 5 times. In the subsequent phase of exhalation, it is advisable to gradually lengthen, but not to bring its duration to excessive stress.

Chest breathing begins with exhalation and protrusion of the anterior abdominal wall while removing air from the chest. During inhalation, draw in the stomach and draw air into the chest cavity without undue tension. The count is the same as for abdominal breathing.

Full breathing is the most efficient view exercise. When it is performed, gas exchange is significantly improved, blood pressure is normalized. First, it is mastered lying down, and then sitting and standing. In the supine position with hands lowered along the body, exhale calmly, then smoothly protrude the stomach (count 1 - 2), lowering the diaphragm as low as possible. In this case, inhalation involuntarily begins - air is sucked into the lungs. Continuing to inhale, expand the lower ribs, fully expand the chest, slightly lifting the shoulders and collarbones and tightening the abdomen (counts 3-4).

With the beginning of exhalation, lower the shoulders and collarbones, remove air from the chest cavity with simultaneous protrusion of the abdomen (count 1 - 4).

Repeat the exercise 3-4 times. For a trained person, the exhalation phase needs to be lengthened.

For further training, it is advisable to perform exercises with breath holding, but of such duration that the feeling of lack of air is easily transferred. Excessive stress, especially in the elderly and those with diseases of the cardiovascular system, should not be. A feasible breath holding greatly facilitates the work of the heart, dilates the coronary vessels and cerebral vessels, and increases the level of interstitial respiration.

Breathing exercises can be performed while walking.

Exercise 1. While walking at a moderate pace, take a full breath in 4, 6 or 8 steps. Then hold your breath for 2, 3, or 4 steps. A full exhalation is done again in 4, 6 or 8 steps. After exhalation - holding the breath of the same duration (2, 3 or 4 steps).

When discomfort occurs, the number of repetitions is determined by the state of health. In the course of repetitions, the duration of inspiration can increase to 12 steps or more, and in connection with this, the holding of breath can also increase.

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Exercise 2. Same as Exercise 1, only exhale in jerks through tightly compressed lips.

Exercise 3. After inhaling of medium depth, exhale, hold your breath and walk 10 - 16 steps until a feeling of lack of air appears. Repeat 15-20 times.

Exercise 4. While walking, make 15 - 20 breathing movements with an accentuated exhalation.

Exercise 5. Walk 0.5 - 1 kilometer (you can at an accelerated pace), breathing through the nose, accentuating the work of the diaphragm (when inhaling, protrude, and when exhaling, draw in the stomach).

Exercises for the eyes.

Deficiency of digestion in most knowledge workers inevitably affects vision. Working at the table, on devices or at an easel, a person fixes his gaze for a long time at points located at the same distance. This causes an overstrain of the micro-muscles of the lens and motor muscles of the eye. Therefore, it is recommended during the working day to repeatedly look at far-away objects and visually fix them. And at lunchtime, it is good to play games such as table tennis and badminton.

Unfortunately, among those who are mainly engaged in mental work, many suffer from myopsy ("myo" - to squint, "opsis" - a look).

This is one of the disadvantages of eye refraction, as a result of which persons suffering from it have poor vision of distant objects. Nearsightedness occurs more often in persons with deviations in general health. They often have poor posture, a tendency to bend their torso and head excessively when working at close range.

Physical exercises for the prevention of myopia and with its progression not only contributes to the overall strengthening of the body, but also improves the activity of the eye muscles, blood circulation in the tissues of the eye.

An important role in the prevention of myopia is played by breathing exercises, which enhance pulmonary ventilation and improve the oxidation-reduction processes in the body.

Distinguish between weak myopia (up to 3 diopters), medium (4 - 6 dpt) and high (more than 6 dpt) degree.

For persons suffering from myopia, it is necessary to strictly adhere to the indications and contraindications for playing sports (table 8).

Table 8. Contraindications to sports, depending on the degree of myopia.

Kind of sport	Contraindications
	For any degree

Weightlifting
		No correction
Track Cycling	With a high degree, as well as with any complications in the fundus
Highway bike race
Rhythmic gymnastics		As a rule, no glasses. With decreased vision - contact correction
Horseback Riding		No correction
Water polo		No correction
Figure skating
Volleyball basketball		No correction
Trap shooting, bullet shooting, archery	There are no contraindications	Spectacle or contact correction
Modern pentathlon	For any other than stationary myopia of a weak degree
Sports gymnastics		No correction
Skiing		No correction or contact correction
Short distance running		No correction
Football, hand ball		No correction
Fencing	Only with complicated	Spectacle or contact correction
Swimming		No correction
		Spectacle correction
Medium and long distance running		No correction

Exercise can have a beneficial effect on the condition of the eyes, but it can also have a negative effect, leading to deterioration of vision. It all depends on the degree of myopia, the type of sport and the dosage of loads. With progressive myopia, especially complicated, sports associated with great physical stress, abrupt movement of the body and the possibility of its shaking are contraindicated.

Fatigue prevention.

To be more efficient, give yourself sometimes. Where tension does not alternate with rest, there is no endurance. The drawn bow will burst.

Jan Amos Comenius

The centuries-old experience of mankind suggests that a weekly rest is necessary to maintain high performance. In the years of the First World War in England, industrial enterprises canceled the Sunday day off. Negative consequences they did not hesitate to tell - the production went down, the number of diseases increased. At that time, rest days were restored in some factories, and health and labor productivity indicators returned to normal.

Most workers in our country have two days off. And they need to be used skillfully. If these days you limit yourself to passive activities: reading, cinema, visiting a theater, a concert hall, etc. - such rest will not help to restore working capacity, but, on the contrary, can lead to relaxation, a kind of muscle de-training. Monday will then turn out to be a “hard day” because working out into the labor process will be difficult.

The weekly rest must be active. On a day off - to nature! Train yourself to do this. Go out of town, no matter in what role - as tourists, summer residents, to work on the site, fishermen, hunters, mushroom pickers, with bicycles or baby carriages. In winter with skis, sledges. Outside the city you can visit manor museums, natural or historical monuments. Usually buses and trains run not far from these objects, and walking 5-6 kilometers in the fresh air is useful and not fatiguing.

The air in the forest near water surfaces is the cleanest and most useful. It contains the largest amount of negatively charged ions. In addition, the air around fields and forests is saturated with so-called. phytoncides. These substances harmful to microbes are secreted by the leaves, roots and fruits of many ratenias. Doctors have found that phytoncides strengthen the human nervous system, relieve fatigue and neuro-emotional stress.

Active rest is absolutely necessary for people of mental labor, leading a predominantly sedentary lifestyle. There is hardly anything that can replace the shady coolness of the forests, which causes so many pleasant sensations, raises a person's working capacity and mood.

Which forest is best for walking? To a large extent, this depends on climatic and weather conditions, as well as individual characteristics and the state of human health. It is believed that the microclimate of deciduous and mixed forests is milder and more favorable for the body than coniferous ones. There are more phytoncides in warm weather and in the middle of the day; during cold weather and at night, their amount in the forest air is minimal.

The most pronounced bactericidal (phytoncidal) properties are possessed by poplar, maple, viburnum, magnolia, jasmine, white acacia, alder, birch, dormouse and cypress. Researchers have found that in pine and cedar forests, the air is practically styrene; it has a destructive effect even on a tubercle bacillus. It is also noted that in the forest air there are 2-3 times more negative ("light") ions than in the sea or above the meadow, and 5-10 times more than in the city. The largest amount of light ions was found under the crown of red oak, white maple, and Scots pine.

However, you should know that some people, for example, those suffering from cardiovascular diseases, a significant disorder of the central nervous system, do not tolerate a long stay in a coniferous forest, especially on dry, hot spring-summer days.

Along with short-term cycling, skiing, and walking trips, it is useful to make longer trips that combine active recreation with cognitive tasks. According to the All-Union Laboratory for Tourism and Excursions, tourism is the best way to emotionally switch from one activity to another.

There is an opinion that active rest can reduce cardiovascular diseases by half, respiratory diseases by 40%, musculoskeletal diseases by almost a third, and gastrointestinal tract diseases by more than 20%.

During tourist trips and hikes, we not only listen to the guide or the leader, if there is one, but also observe nature with keen interest, admire the sun, sea, river, forest, breathe in clean fragrant air and, of course, do not smoke. It is simply illogical to go out into nature and inhale the poisoned smoke of a cigarette.

But no matter how well organized the rest, it cannot compensate for a long annual vacation... Systematic, repeated, from week to week repetition of labor efforts, since they are to a certain extent monotonous external stimuli, weakens the nerve cells of the cerebral cortex. You can prevent such a reaction of the body by resting for several weeks. No medicine can have such an effect in the fight against overwork as a rationally organized annual rest, which prevents the very possibility of developing overwork.

If daily and Sunday rest helps us to fully restore the energy spent at work, then annual leave, vacation or vacation, advances strength, vigor and health for many months in advance. Academician A.A. The Bogomolets, who believed that rest should go in the midst of fatigue, warn him.

Even in sanatoriums, where they go for treatment and rest as prescribed by a doctor, you need to strive for active rest, participate in hiking trips, excursions, go fishing, pick mushrooms, etc.

All this suggests that the ability to actively rest during the year is just as important as the ability to work at work and around the house.

In order for outdoor recreation to bring only benefits, it is necessary to observe some hygienic rules. So, when going on a walking tour, pay special attention to the choice of shoes. It should be durable, moisture resistant, fit well to the foot, and not have internal scars. It is not recommended to wear new shoes that have not been tested in walks. Choose clothes that are loose, light, appropriate for the season. When hiking, you should not forget about the rules of a balanced diet, do not overeat, do not consume alcoholic beverages. Do not drink water from open sources without boiling. Swimming, sunbathing, observe the measure. In a word, you need to use nature skillfully, and then she will thank you with a surge of vigor and health.

Influence of the computer on human health.

Computer and life.

Today the computer is used in various fields of human activity. In many professions, he is either an object of labor, or the main instrument of labor, a working tool. With the expansion of the Internet, more and more people living in different cities, different countries and even on different continents communicate with each other through a computer. The computer is an excellent assistant in teaching languages, natural, exact and applied sciences for both schoolchildren and adults who receive professional education... Computers are entering everyday life. Recently, a great many developmental programs have been created, all kinds of thematic computer encyclopedias, assistant programs for home bookkeeping, libraries. Multimedia performances on CDs, computer games have appeared, fans of which are people of all ages, levels of education, intelligence, and worldview. Unfortunately, numerous users of personal computers (PCs) often forget, and sometimes simply do not know, that computers, together with the benefit and pleasure, carry a number of factors that adversely affect health.

At the dawn of universal computerization, the PC was perceived simply as a more convenient and perfect, compared to large computers, a tool for solving a number of programming tasks, managing large databases, as a necessary link in publishing systems, as well as an extremely convenient electronic typewriter or an exciting leisure toy. ...

But, starting in 1990, publications began to appear that intensive and prolonged work with a computer is the cause of a number of diseases. Moreover, many scientists believe that the possibility of long-term effects due to exposure to radiation from the display is possible.

Factors of influence of the computer on the person.

The problem of the influence of a computer on human health is being developed in two alternative directions. The most numerous and, most likely, the closest to the truth, are the supporters of the assertion that computer disease exists. Their arguments are weighty.

The negative impact of a computer on a person is complex.

Firstly, as shown by the results of numerous scientific works using the latest measuring technology, a PC monitor is a source of:

- electrostatic field;

- weak electromagnetic radiation in low-, ultra-low and high-frequency ranges (25 Hz - 400 KHz);

- X-ray radiation;

- ultraviolet radiation;

- infrared radiation;

- radiation of the visible range.

Their influence on the human body has not been studied enough, but it is clear that it is not without consequences.

Secondly, the stationary tense posture of the operator, chained to the display screen for a long time, leads to fatigue and pain in the spine, neck, and shoulder joints.

Third, intense keyboard use causes pain in the elbows, forearms, wrists, hands and fingers.

Fourthly, the activity of the operator presupposes, first of all, the visual perception of the information displayed on the monitor screen, therefore, the visual apparatus of those working with a PC lends itself to a significant load. The factors most affecting vision are:

1) imperfection of methods of creating an image on the monitor screen. This group of factors includes:

- incompatibility of monitor and graphics adapter parameters;

- insufficiently high resolution of the monitor, defocusing, non-convergence of beams and a low level of its other technical characteristics;

- excessive or insufficient brightness of the image.

2) ill-conceived organization of the workplace, which is the reason:

- the presence of glare on the front panel of the screen;

- lack of the required level of illumination of workplaces;

- non-observance of the distance of the operator's eyes to the screen.

Fifth, the operation of the computer is accompanied by acoustic noises, including ultrasound.

A possible deterioration in the well-being of PC operators is the subject of research programs of the National Academy of Sciences, scientific and medical institutions in Sweden, France, Germany, Austria, Japan and Russia.

After careful research, specialists of various fields and specializations have come to the conclusion that the reason for the deviations in the health of users is not so much the computers themselves, but rather insufficient adherence to the principles of ergonomics. In computer work, there is nothing that makes pain, physical discomfort, visual impairment, or musculoskeletal function inevitable. A person should remain healthy and energetic even after long-term computer work. Today it is possible!

However, many operator workplaces, due to the lack of available information, both from the heads of institutions and the users themselves, continue to maintain the same appearance, which will lead to complaints from operators.

So, many people who constantly work with a PC note that often a short time after starting work, a headache appears, painful sensations in the area of the muscles of the face and neck, aching pains in the spine, pain in the eyes, tearing, impaired clear vision, pain in hand movement. The degree of painful sensations is proportional to the time of work at the PC.

Due to prolonged sitting in a still position, some PC operators develop muscle weakness, a change in the shape of the spine (long-term static load syndrome) occurs, which in the most extreme cases can lead to disability. Such diseases are companions of any "sedentary" work.

People who work with information displayed on the monitor screen for 7 hours or more a day are more likely to develop asthenopia (visual impairment) and eye inflammation than people whose work is not connected to a computer. In addition, it was found that among professional operators there is an increased incidence of glaucoma and cataract diseases. According to the World Health Organization, such operators are forced to change their points in the direction of their strengthening every 6 - 9 months.

Regular PC users are more often and more exposed to psychological stress, functional disorders of the central nervous system, diseases of the cardiovascular system and upper respiratory tract. Low-frequency electromagnetic field, when interacting with other negative factors, can initiate cancer and leukemia. Dust attracted by the electrostatic field of the monitor, like any dust, sometimes causes dermatitis of the face, exacerbation of asthmatic symptoms, irritation of the mucous membranes.

Although the picture of the impact of computers on the human body, described above, looks rather grim, it must be remembered that such consequences are possible only if the problem is completely ignored. Every PC user must know the danger "in person" in order to be able to avoid it.

Special sets of exercises for PC operators.

The complexes are based on the developments and proposals of the Research Institute of Eye Diseases named after V.I. Helmholtz under the guidance of Professor E.A. Avetisova. They have a beneficial effect and contribute to the restoration of normal functioning of the eyes and muscles of the body.

Complex 1.

Exercise 1. Sit with your eyes closed, relaxing the muscles of your face, leaning back on the kick of a chair, put your hands on your hips (10-15 sec.).

Exercise 2. Close your eyes and perform self-massage of the brow ridges and the lower part of the eye sockets, making light circular stroking movements with your fingers from the nose outward (20-30 sec.).

Then sit with your eyes closed for 10 - 15 s.

Exercise 3. Bend your arms in front of your chest, connect your hands tightly, crossing your fingers. Turn the whale with your fingers towards your chest, avoiding the separation of the palms. Rotate the brushes with your fingers forward. Repeat 4-6 times. Then put your hands down and shake with relaxed hands.

Exercise 4. Bend your arms at the elbows, palms up and forward. Perform finger clicks alternately, starting with the index finger (each time before clicking the thumb on top).

The same in the reverse order. Repeat 2-3 times. Then put your hands down and shake with your brushes.

Exercise 5. Tilt your head to your chest and take it back, then take it back slightly. Tilt your head forward. Repeat 4-6 times. The pace is slow.

Exercise 6. Look into the distance in front of you for 2 - 3 seconds. Move your gaze to the tip of the nose for 3 - 5 s. Repeat 6-8 times.

Complex 2.

Exercise 1. A very slow circular motion of the head in one direction, then in the other. Repeat 3-4 times.

Exercise 2. Self-massage of the back of the head and neck. Perform all movements with the fingertips from top to bottom outward; stroking, circular motion, rubbing.

Exercise 3. Close your eyes tightly for 3 - 5 s, then open them for 3 - 5 s. Repeat 6-8 times.

Exercise 4. Hands on the belt. Right hand on the head. Tightening the muscles, turn the torso to the right. Relax the muscles, return to the starting position. The same - in the other direction. Repeat 2-3 times.

Exercise 5. Follow your eyes for slow lowering, and then raising your hand at a distance of 40 - 50 centimeters from the eyes. Repeat 10-12 times, changing hands.

Complex 3.

Exercise 1. Close your eyes, with the pads of three fingers of each hand, it is easy to press on the upper eyelid for 2 - 3 s. Then remove your fingers from the eyelid and sit with your eyes closed for 2 - 3 s. Repeat 3-4 times.

Exercise 2. Raise the top with arms bent at the elbows, the lowered hands almost touch the ears. Then slightly bend forward, lower your head to your chest, consistently "drop" your shoulders, forearms, hands, completely relax. Repeat 2-3 times.

Exercise 3. Sitting with arms down straight, sharply tighten the muscles of the whole body. Then immediately completely relax, lower your head to your chest, close your eyes. Sit like this for 10 - 15 s. Repeat 2-3 times.

Exercise 4. With a turn of the body, raise your arms up. Spread your fingers tensely, strain all the muscles of the body, hold your breath for 7 - 8 s. With the torso turning to the starting position, "drop" your arms and relax the whole body for 7 - 8 s. Repeat in different directions 3 - 5 times.

Exercise 5. Connect the palms of both hands at the chest, finger to finger, without tension. Consistently dilute and reduce with inhalation and exhalation index fingers, little fingers, middle, large, ring fingers. Repeat in reverse order.

Exercise 6. Place the finger of the right hand in the middle at a distance of 20 - 25 cm from the eyes. Look at it with two eyes 3 - 5 s., With the right eye (closing the left) 3 - 5 s., With the left eye (closing the right) 3 - 5 s., With two eyes. Change your hand. Repeat all suchala. In total, perform 2 - 3 cycles.

Complex 4.

Exercise 1. Sitting at the PC, take the most comfortable position:

- relax, do not strain;

- gently, not on foot, straighten your back (do not slouch);

- closing your eyes, gently, without squeezing, close your eyelids;

- with your eyes closed, look only straight ahead - eyes, without straining, defocus;

- keep your head lightly, without straining, without effort;

- do not strain the body and perform light tilts of the head: to the chest, back, in turn to the right and left shoulder.

Exercise 2. Without opening your eyes, make them rotational movements clockwise and counterclockwise, up and down.

Exercise 3. At least once every 2 hours, break away from work, sit back in a chair, put your hands on your hips, relax your face muscles and sit like this for 10-15 seconds.

Exercise 4. Close your eyes and massage with your fingers, making light circular stroking movements from the nose outward, brow ridges and the lower part of the eye sockets for 20 - 30 s. Then sit with your eyes closed for 10 - 15 s.

Exercise 5. Slowly tilt your head forward, resting your chin on your chest, and take your head back. Perform a series of head rotations. Repeat 4-6 times.

Exercise 6.2 - 3 p. look into the distance, then move your gaze to the tip of the nose, freeze for 2 - 3 s. Repeat 6-8 times.

Exercise 7. Physical education minute. If there is an opportunity, raise your hands up, tensely spread your fingers, tighten all the muscles of the body, hold your breath for 7 - 8 s. With the rotation of the body, "drop" your hands and relax the whole body for 7 - 8 seconds. Repeat 3-5 times.

Exercise 8. Draw in and open your fingers so that you feel the tension. Relax, and then slowly squeeze your fingers.

Exercise 9. To relax your shoulders and upper back, braid your fingers behind your head and move your shoulder blades until you feel tension in your upper back. Stay in this position for 5 to 10 seconds. Then relax. Repeat 5-10 times.

Exercise 10. Interlace your fingers behind the kick with palms facing inward. Slowly try to raise and straighten your arms. Stay in this position for 5 to 10 seconds. Repeat 5-10 times.

Exercise 11. In a standing position, slowly raise your arms, while turning your head first to the left and then to the right until you feel a slight tension.

Exercise 12. This exercise will help counteract the effects of prolonged leaning forward when you look at the screen for a long time. Slowly lower your chin so that folds form under it, remain in this position for 5 seconds. Repeat 5-10 times.

Conclusion.

Labor and creativity slow down the arrival of decrepitude and decay.

1-14_Physical Education 3 - Page 4

S.T. Konenkov

Achievements of science and technology are increasingly pushing physical labor into the background, giving preference to mental work with its complex psycho-emotional stress. The brain, heart, blood vessels of a person are forced to work with incomparably greater stress than his muscular system, which makes up about 40% of the entire body. The disturbed normal physiological balance of the vital activity of the human body gives rise to all new ailments that limit its vital activity. People do not want to get sick and grow old prematurely, they are looking for a more effective means of maintaining high performance. In these centuries-old and versatile searches, mankind has experienced many hobbies for fashionable medicines, the latest theories of healing and rejuvenation, but the authority of physical exercise has not only not wavered from this, but has invariably increased. And all because the influence of movements extends both to a separate system or function, and to the entire organism as a whole.

All the proposed exercises, of course, cannot take into account the individual characteristics, personal experience and habits of each person. Therefore, they should not be accepted unconditionally, they need practical verification and, if necessary, refinement.

Exercise activates a person's natural reserve forces. Nothing is able to compensate our nervous system for what it bestows on active muscle work, optimal physical activity. Classes in the gym, swimming pool, stadium, sports grounds, forest paths lay the foundation for high performance, the possibility of prolonged tension of the most complex functions of the nervous system. Physical culture, properly organized physical activities - this is a reliable shoulder that you can and should rely on at any age. Physical culture is a powerful accumulator of vitality, it brings vigor and cheerfulness, muscle joy, pride in one's motor skills and capabilities.

List of used literature.

1) Vilensky M.Ya., Ilyinich V.I. Physical culture of mental workers.- M: "Knowledge", 1987, - 96 p.

2) F.P. Kosmolinsky. Physical culture and work ability.- M: "Knowledge", 1983, - 64 p.

3) G. G. Demirchoglyan. Computer and health.- M: "Lukomorye", 1997, - 256 p.

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