Hygienic Requirements to a Day Regimen of Children and Teenagers

The main principles of hygienic requirements are:

· correspondence to daily biorhythms of a child;

· the maximal maintenance of a dynamic stereotype, if necessary - its gradual change (a new regimen should be introduced gradually);

· a rational arrangement of the basic components of a day regimen (sleep, training, games, staying in the open air, meals, personal hygiene) within a day and their alternation;

· correspondence to capacity for work limits and to psychophysiological opportunities of a child.

The Basic Components of a Day Regimen of Children and Teenagers

1. Sleep.

In a newborn age sleep is excessive – 16. 5 h.

Day sleep: at the age of 1.5-2 years – 2.5-3 h.

At the age from 3 to 6-7 years - 2-1.5 h.

Night sleep: at the age from 1 to 7 years – 10 h 40 min-10 h 15 min.

From 8 years sleep is only at night:

at the age of 8-10 years - 10 h, 11-14 years – 9.5-9 h, 15-17 years - 9-8 h.

2. Staying in the open air

Till 1.5 years staying in the open air is at day sleep.

At the age of 2-3 years - not less than 4.5-5h per day (2 walks before going to sleep in PCI and at home)

At the age of 4-6 years – 4.5-3.5 h

At the age of 7-10 years – 3.5 h

At the age of 11-14 years - 3 h

At the age of 15-17 years – 2.5 h

3. Educational activities

At the age of 1.5-2 years - some activities per week for 8-10 min.

At the age of 3-4 years -10 kinds of activities for 10-15 min

At the age of 4-5 years - 10 kinds of activities for 20 min

At the age of 5-6 years - 15 kinds of activities for 20-25 min

At the age of 6-7 years - 19 kinds of activities for 25-30 min

At school: 1st form - 20 kinds of activities for 35 min, 2nd form - 22 kinds of activities for 45 min, 3-4 form - 24 kinds of activities, 5-8 form - 30 kinds of activities, 9-11 form - 31 kinds of activities per week.

4. Game activity or rest

At a preschool age – 4.0-5 h, for pupils – 1.5-4.0 h.

5. Meals and personal hygiene.

2.5-4 hours a day (taking a shower and a bath, morning exercises, getting dressed, meals).

 

Hygienic Requirements to Motion Activity and Physical Training of Children

Motion activity is a necessary condition of normal development of a child’s organism. It is measured by locomotions.

At disturbance of physiologically caused necessity of a child’s organism in movement 2 states may occur:

· hypodynamia (low motion activity) - asthenovegetative syndrome, syndrome of detraining, excessive weight. The reasons are improper day regimen, diseases, climatic conditions, social factors;

· b) hyperkinesia (high motion activity, which does not correspond to organism abilities) - myocardiodysthrophy, stable arterial hypertension. The reasons are intensive physical training, a strong desire of fatty children to lose weight.

Hygienic Requirements to Physical Training of Children

They include:

· individuality;

· adequacy to a health state and abilities of organism;

· systematic character;

· gradual increase of physical activity under medical care;

· favourable psychoemotional and environmental conditions.

Estimation of Adequacy of Physical Activity

It is made:

· by external signs: reddening of face, respiration rate, perspiration rate, etc.;

· by methods of studying the physical capacity for work: by time of development of physical exhaustion;

· by pulse rate: it is measured before the lesson (the initial level) and every 5 min during the lesson of physical training. Criteria: the increase of pulse rate at a single measurement - up to 90 % from the initial one, on the average within a lesson - up to 50 %.

Requirements to Duration of Motion Activity in a Day Regimen

The motion component of a day regimen should make up 50 % of day time, including 70 % of regular forms of physical training and 30 % of independent motion activity.

Units of Motion Activity

1. As a unit of motion activity the number of movements (number of steps) per day is taken.

H = 1.3 n, where:

H – a necessary number of steps per day (in thousand steps)

n - age in years

2. Duration of motion activity.

T = 6.5 – 0.2 n, where: T - duration of motion activity per day (in hours)

n - age in years

Note: At usage of these formulas a standard deviation from a daily norm may be not more than 10 %.

For the girls-teenagers (13-15 years) the estimated values of daily amount of steps and time of locomotion should be diminished by 15 % in connection with physiological decrease of dynamic activity at this age.