Human physical health. Physical development, physique Indicators of physique, health and development of physical qualities

Physique indicators (body length, body weight, posture, volumes and shapes individual parts body, the amount of fat deposits, etc.), which characterize primarily the biological forms, or morphology, of a person.

Health indicators (criteria) reflecting morphological and functional changes physiological systems human body. The functioning of the cardiovascular, respiratory and central nervous systems, digestive and excretory organs, thermoregulation mechanisms, etc. is of decisive importance for human health.

3. Indicators of the development of physical qualities (strength, speed abilities, endurance, etc.).

Physical perfection. This is a historically determined ideal of human physical development and physical fitness, optimally meeting the requirements of life.

The most important specific indicators of a physically perfect person of our time are:

1) good health, which provides a person with the opportunity to painlessly and quickly adapt to various, including unfavorable, living, working, and everyday conditions; 2) high general physical performance, allowing to achieve significant special performance; 3) proportionally developed physique, correct posture, absence of certain anomalies and imbalances; 4) comprehensively and harmoniously developed physical qualities, excluding one-sided human development; 5) possession of a rational technique of basic vital movements, as well as the ability to quickly master new motor actions; 6) physical education, i.e. possession of special knowledge and skills to effectively use one’s body and physical abilities in life, work, and sports.

On modern stage development of society, the main criteria for physical perfection are the norms and requirements of state programs in combination with the standards of a unified sports classification.

Physical fitness- the level of development of physical qualities, skills and abilities necessary for the successful implementation of this type of activity; reflects the result of physical training

51. FORMATION OF MOTIVES AND ORGANIZATION OF INDEPENDENT PHYSICAL EXERCISES

The attitude of students to physical culture and sports is one of the current socio-pedagogical problems. The implementation of this task by each student should be considered from a dual perspective - as personally significant and as socially necessary.

Numerous data from science and practice indicate that physical education and sports activities have not yet become an urgent need for students and have not turned into personal interest. Real introduction of independent physical exercises among students is not enough.

There are objective and subjective factors that determine the needs, interests and motives for including students in active physical education and sports activities.

Objective factors include: the state of the material sports base, the direction of the educational process in physical culture and the content of classes, the level of requirements of the curriculum, the personality of the teacher, the health status of the students, the frequency of classes, their duration and emotional coloring.

The data presented indicate a natural decrease in the influence of all motivating factors in the motivational sphere of students from junior to senior students. A significant reason for the psychological reorientation of students is the increased demands on physical education and sports activities. Senior students evaluate the content and functional aspects of classes and their connection with professional training more critically than junior students.

An alarming conclusion from the data in the table is the underestimation by students of such subjective factors that influence the value and motivational attitudes of the individual, such as spiritual enrichment and the development of cognitive capabilities. To a certain extent, this is due to a decrease in the educational potential of classes and events, a shift in focus to normative indicators of physical education and sports activities, and a limited range of pedagogical influences.

52. Planning of independent studies is carried out by students under the guidance of teachers.

It is advisable to develop long-term plans for independent study for the entire period of study, i.e. for 4-6 years. Depending on the state of health, medical group, initial level of physical and sports-technical readiness, students can plan to achieve various results over the years of study at the university and in later life and activities - from control tests of the curriculum to standards for rank classification.

When planning and conducting independent training sessions, students of all educational departments should take into account that during the period of preparation and passing tests and exams, the intensity and volume of independent training sessions should be somewhat reduced, giving them in some cases the form of active recreation.

The issue of combining mental and physical work should be given daily attention. It is necessary to constantly analyze the state of the body using subjective and objective self-monitoring data.

With long-term long-term planning of independent training sessions, the total training load, changing in waves taking into account the mental stress of training sessions throughout the year, should tend to increase every year. Only under this condition will there be a strengthening of health, an increase in the level of physical fitness, and for those involved in sports - an increase in the state of fitness and the level of sports results.

At the same time, planning independent exercise and sports should be aimed at achieving a single goal that faces students of all medical groups - to maintain health and maintain a high level of physical and mental performance.

To manage the process of independent study, it is necessary to carry out a number of activities: determine the goals of independent study; determine the individual characteristics of the student; adjust lesson plans; determine and change the content, organization, methodology and conditions of classes, and the training means used. All this is necessary to achieve the greatest effectiveness of classes depending on the o. t results of self-control and recording of training sessions. Taking into account the training work done allows you to analyze the progress of the training process and make adjustments to training plans. It is recommended to carry out preliminary, current and final accounting with recording of data in a personal self-monitoring diary.

53. The purpose of physical education is the optimization of the physical development of a person, the comprehensive improvement of the physical qualities inherent in each person and the abilities associated with them in unity with the education of spiritual and moral qualities that characterize a socially active person; to ensure on this basis that every member of society is prepared for fruitful work and other activities.

In order to make the goal realistically achievable in physical education, a complex specific tasks(specific and general pedagogical).

The specific tasks of physical education include two groups of tasks: tasks to optimize human physical development and educational tasks.

Solving problems to optimize human physical development should ensure:

optimal development of physical qualities inherent in humans;

strengthening and maintaining health, as well as hardening the body;

improvement of physique and harmonious development of physiological functions;

long-term preservation of a high level of overall performance.

The comprehensive development of physical qualities has great importance for a person. The wide possibility of their transfer to any motor activity allows them to be used in many areas of human activity - in a variety of labor processes, in various and sometimes unusual environmental conditions.

The health of the population in the country is considered as the greatest value, as a starting condition for full-fledged activities and happy life of people. On the basis of good health and good development of the physiological systems of the body, a high level of development of physical qualities can be achieved: strength, speed, endurance, agility, flexibility.

Improving the physique and the harmonious development of a person’s physiological functions are solved on the basis of the comprehensive education of physical qualities and motor abilities, which ultimately leads to a naturally normal, undistorted formation of bodily forms. This task involves correcting physique deficiencies, developing correct posture, proportional development of muscle mass, all parts of the body, promoting the maintenance of optimal weight through physical exercise, and ensuring bodily beauty. The perfection of body shapes, in turn, expresses to a certain extent the perfection of the functions of the human body.

Physical education ensures long-term preservation of a high level of physical abilities, thereby prolonging people's working capacity. In society, work is a vital necessity for a person, the source of his spiritual and social well-being.

Special educational objectives include:

formation of various vital motor skills and abilities;

acquisition of basic knowledge of a scientific and practical nature.

A person’s physical qualities can be most fully and rationally used if he is trained in motor actions. As a result of learning movements, motor skills are formed. Vital skills and abilities include the ability to carry out motor actions necessary in labor, defense, household or sports activities.

Thus, the skills and abilities of swimming, skiing, running, walking, jumping, etc. have direct practical significance for life. Skills and abilities of a sports nature (in gymnastics, figure skating, techniques for playing football, etc.) have an indirect application. The formation of skills and abilities develops a person’s ability to master any movements, including labor ones. The more motor skills and abilities a person has, the easier it is for him to master new forms of movements.

Transferring special physical education knowledge to students, their systematic replenishment and deepening are also important tasks of physical education.

These include knowledge of: physical exercise techniques, its meaning and basic application; the essence of physical culture, its significance for the individual and society; physical education and hygiene; patterns of formation of motor skills, strengthening and maintaining good health for many years.

General pedagogical tasks include the formation of a person’s personality. These tasks are put forward by society to the entire education system as particularly significant. Physical education should promote the development of moral qualities, behavior in the spirit of the requirements of society, the development of intelligence and psychomotor function.

The highly moral behavior of an athlete, brought up by a coach and a team, as well as the hard work, perseverance, courage and other strong-willed qualities developed in the process of physical exercise, are directly transferred to life, to industrial, military and everyday situations.

In the process of physical education, certain tasks are also solved in the formation of ethical and aesthetic qualities of the individual. The spiritual and physical principles in human development form an inseparable whole and therefore make it possible to effectively solve these problems during physical education.

The goal of physical education can be achieved provided that all its tasks are solved. Only in unity do they become real guarantors of the comprehensive harmonious development of man.

Indicators of physical development

Height, or body length, is a significant indicator of physical development. It is known that the increase in growth continues
up to 17-19 years for girls and up to 19-22 years for boys.

You can measure your height using a stadiometer, or anthropometer.
At home, you can measure your height as follows: you need to attach a centimeter tape (slightly higher than the height being measured) to the door frame or to the wall so that the zero division is at the bottom; then stand with your back close to the tape, touching it with your heels, buttocks, interscapular area of the back and the back of your head (keep your head straight). Place a ruler or hardback book on your head and press it against the tape. Without losing touch of the ruler (book) with the tape, step back and look at the number on the tape showing growth.

Weight (body weight). Weight monitoring is important point self-control. Of particular interest are changes in weight during training. During the first 2-3 weeks of training, weight usually decreases, mainly in overweight people,
by reducing the content of water and fat in the body. Subsequently, weight increases due to increased muscle mass
and becomes stable. It is known that weight can change throughout the day, so it is necessary to weigh yourself at the same time ( better in the morning), in the same clothes, after emptying the intestines and bladder.

Circle chest. With age, it usually increases to 20 years for boys and 18 years for girls. This indicator of physical development is measured in three phases: during normal quiet breathing (in a pause), maximum inhalation and maximum exhalation. When applying the measuring tape to the back, it should pass under the lower corners of the shoulder blades, and in front - along the lower edge of the nipple circles in men and above the mammary glands in women. Having made measurements, the excursion of the chest is calculated, that is, the difference between the sizes of the circles on inhalation and exhalation is determined. This indicator depends on the development of the chest, its mobility and type of breathing.

Muscle strength characterized by the ability to overcome external resistance or counteract it. As a motor quality, muscle strength is of great importance for the manifestation of other motor abilities: speed, agility, endurance. Monitoring the development of muscle strength can be done using dynamometers - mechanical or electronic. If you don’t have a dynamometer, then some idea of the development of strength, or more precisely, strength endurance, can be obtained by doing pull-ups on a bar, push-ups while lying on your hands, or doing squats on one leg. The maximum possible number of pull-ups, push-ups or squats is performed and the result is recorded.
in the self-control diary. This value will be the control value.
In the future, for example, once a month, this procedure is repeated, so over time a chain of data is collected that characterizes the development of this physical quality.

Rapidity(speed abilities). Physical education and sports contribute to the development of speed, manifested in the speed of movements, their frequency and the time of motor reactions. Speed depends mainly on the functional state of the central nervous system (mobility of nervous processes), as well as on strength, flexibility, and the degree of proficiency in movement technique.

A person’s speed abilities are very important not only
in sports, but also in professional activity and in everyday life. Thus, the highest results of their measurements are observed with a good functional state of the body, high performance and with favorable emotional background. For self-control, the maximum speed in any elementary movement and the time of a simple motor reaction are determined. For example, the maximum frequency of movement of the hand is determined.

On a sheet of paper divided into 4 equal squares, you need to mark the maximum number of dots with a pencil in 20 seconds (5 seconds in each square). Then all points are counted. In trained athletes, with a good functional state of the motor sphere, the maximum frequency of hand movements is normally 30-35 in 5 seconds. If the frequency of movements from square to square decreases, this indicates insufficient functional stability of the nervous system.

Dexterity is a physical quality characterized by good coordination and high precision of movements. A dexterous person quickly masters new movements and is able to
to their rapid restructuring. Dexterity depends on the degree of development of analyzers (primarily motor), as well as on the plasticity of the central nervous system.

To determine the development of agility, you can use throwing a ball at a target, balance exercises, and many others. To get comparable results, the ball must always be thrown at the target
from the same distance. To develop dexterity, it is good to use exercises with turns, bends, jumps, fast rotations, etc.

Flexibility- ability to perform movements with a large amplitude in various joints. Flexibility is measured by determining the degree of mobility of individual parts of the musculoskeletal system when performing exercises that require movements with maximum amplitude. It depends on many factors: the elasticity of muscles and ligaments, external temperature, time of day (as the temperature rises, flexibility increases, in the morning flexibility is significantly reduced), etc.

We emphasize that testing (measurements) should be carried out after an appropriate warm-up.

All data is entered into a self-monitoring diary. The form of the self-monitoring diary is given in Appendix 3.

3.20.5. Prevention of injuries in the classroom
in physical education

Prevention of household, work and sports injuries constitutes a set of actions and requirements to avoid them in life. During their studies and future work, students must know the causes of injuries and be able to
warn them.

Among the main causes of injuries may be: 1) violation of safety regulations; 2) inadequacy of physical activity; 3) poor resistance to stress; 4) lack of a culture of behavior, failure to comply with healthy lifestyle standards (violation of sleep, nutrition, personal hygiene, alcohol consumption, pathological conditions health, etc.).

Every person needs to know how to assist an injured person before medical help arrives.

Bleeding there are external ones (with violation skin) and internal (if damaged internal organs- ruptures of blood vessels, liver, spleen, etc.). Internal bleeding is especially dangerous with pronounced symptoms (sharp paleness, cold sweat, sometimes the pulse cannot be felt, loss of consciousness).

First aid- complete rest, cold on the stomach, urgently call a doctor.

At outdoor bleeding should be identified by color
and pulsation, what is the nature of the damage to the vessel. At arterial bleeding, the blood is scarlet and pulsating, with venous dark red and juicy.

First aid- stopping the blood (pressure, pressure bandage). The injured part of the body (leg, arm, head) should be elevated. If necessary, apply a tourniquet for up to 1.5 hours in summer and up to 1 hour in winter. In this case, you need to be aware of strict adherence to the time for applying the tourniquet (be sure to write down
and put a note under the tourniquet). After a certain period of time (by appointment), loosen the tourniquet, allow the bleeding to resume and, if there is no stop, the tourniquet is further tightened, but no more than 45 minutes.

To stop bleeding when nasal injuries you need to tilt your head back slightly, put the cold on the bridge of your nose,
Place a cotton swab in the nostrils. You need to let the ammonia smell and rub your temples.

Fainting and loss of consciousness arise as a result of a violation of the blood supply to the brain (bruise, blow, suffocation).

First aid- lay the victim on the floor (legs above head), ensuring air flow. Ammonia and vinegar, as for a nasal injury.

Gravitational (traumatic) shock Very dangerous condition, arising from a large wound or fracture.

First aid- create complete rest, administer anesthesia, warm (cover with heating pads, give hot and sweet tea, coffee, vodka). Transportation without special devices is contraindicated.

Heat and sunstroke– this is a state of overheating of the body under the rays of the sun or in a sauna.

First aid- it is necessary to move the victim to the shade, free him from clothing, and offer plenty of fluids
and wiping with cold water. Next you need to call a doctor.

Burns are divided into 4 degrees depending on the size of the damage to human tissues and organs. In the context of physical education, first degree burns are mainly encountered (hot water in the shower, exposure to steam in a sauna, etc.).

First aid- put the victim under the stream cold water, apply a bandage with a solution of baking soda
(1 teaspoon per glass), wipe the damaged surface with alcohol, cologne, vodka, and apply a sterile bandage on top. For burns of II-IV degree - immediate hospitalization.

Frostbite also distinguished according to 4 degrees of impact on the body.

First aid- rub with a scarf or mitten, rubbing with hands is possible, move the victim to a warm room. It is recommended to rub the damaged surface with alcohol and vodka. It is possible to rub the limbs until they turn red by lowering them into a bucket of soapy water, gradually raising the temperature to 35-37 degrees. In case of frostbite of II-IV degree, be sure to move the victim to a warm room, protect the damaged area from contamination, place the head in a higher position in relation to the body, and give hot tea and coffee. Medical assistance required.

Drowning is a loss of consciousness due to uncontrolled entry of water into the respiratory system.

First aid- the first events are related to revival. Cleaning all cavities (nose, mouth, ears) from dirt, silt, mucus. Fix the tongue by pinning it to the lip (with a pin or hairpin). Next, you need to get down on one knee, place the victim with his stomach on his thigh and press on his back - the water should pour out of the stomach and lungs. Then be sure to perform artificial respiration.

Artificial respiration: in an unconscious state, the victim is given breathing “from mouth to mouth” or “from mouth to nose”, having previously freed the oral cavity from dirt and other masses. You need to put a cushion under your shoulders. Air is blown in 16-20 times per minute. If you are alone with the victim, you need to do
4 times indirect cardiac massage and 1 artificial respiration “mouth”
to mouth" or "mouth to nose" until spontaneous breathing is restored. This is a lot of physical and personal stress, but life most often returns to the victim. This is first aid. After this, you need to urgently call a qualified doctor.

Cardiac arrest the most dangerous injury for those involved. If ammonia and patting the cheeks do not help, proceed to indirect massage. Freed from clothes. Being to the left of the victim, rhythmically use the palm of your left hand
(50-60 times per minute) press on the sternum, remove the hand and allow it to relax. Force (using the entire weight of your body) should not be used. Urgent call for emergency medical assistance.

Abrasions the most common and simple injuries.

Providing first aid. Treat with hydrogen peroxide, dry with cotton wool and lubricate with brilliant green or iodine.

For bruises Cold (by any means - snow, water, metal object), pressure bandage is recommended. Heat compresses can be used after 2-3 days; heat is also recommended, lightly massaging the damaged surface.

For dislocations It is recommended to completely immobilize the damaged surface, fix the bandage, and, if necessary, stop the bleeding. In case of severe pain, it is possible to administer painkillers orally; cold application to the injury site is recommended. Reducing a dislocation is strictly prohibited. A doctor's help is required.

Fracture- This is bone damage. Fractures happen closed and open types. With closed fractures, the skin surface is not damaged. In addition, closed fractures are complete and incomplete(cracks). With open fractures (muscles, tendons, blood vessels, nerves, skin are torn).

First aid- it is necessary to create complete peace
and immobility of the injured limb by fixing it at least 2 joints. The injured limb is secured and stabilized by applying a splint. In the absence of specialized tires, you can use a stick, ski, rods, etc.
In case of a fracture of the forearm, apply a fixing bandage to the elbow and wrist joints, bending the arm at the elbow and turning the palm towards the stomach.

At hip injury three joints are fixed: hip, knee, ankle. At rib fracture it is necessary to apply a tight constricting bandage to the chest. For this you can use a scarf, sheet, towel, etc. If damaged pelvic bones the victim must be put
on your back on a hard surface - a board, a door, etc., bend your knees, spreading them apart (for convenience, it is advisable to place a cushion under the knee joints).

At spinal fracture- you cannot lift a person or turn him over. It is necessary to carefully place a hard surface under it (a board, a board, a door) and secure the victim until qualified help arrives.

Control questions:

1. The essence of the concept of “health”, the main factors threatening human life and health

2. Causes of diseases of civilization. Physical culture as a means of counteracting them.

3. Name the main indicators of population health.

4. What are the main factors of orthobiosis identified by scientists?

5. What place does physical education occupy in the healthy lifestyle of students?

6. What indicators are used to evaluate a special??? motor activity?

7. What are the features female body should be taken into account in physical education classes?

9. Name the basic hygiene measures necessary when performing physical activity.

10. What are the effects of exercise?
on cardiovascular system?

11. What are the effects of exercise?
on the respiratory system?

12. What are the effects of exercise?
on the musculoskeletal system?

13. What elements of self-massage do you know?

14. What are the main tools used in physical education classes with special medical groups?

21. Name the goals and objectives of control and self-control when doing physical exercises.

22. Describe the objective and subjective indicators of a person’s physical development.

23. What types of injuries do you know?

24. Name first aid measures for various types of injuries.

PHYSICAL DEVELOPMENT is a natural process age-related changes morphological and functional properties of the human body during its life.

The term " physical development"is used in two meanings:

1) as a process occurring in the human body during natural age-related development and under the influence of physical culture;

2) as a state, i.e. as a complex of signs characterizing the morphofunctional state of the organism, the level of development of physical abilities necessary for the life of the organism.

Features of physical development are determined using anthropometry.

ANTHROPOMETRIC INDICATORS is a complex of morphological and functional data that characterizes age and gender characteristics of physical development.

The following anthropometric indicators are distinguished:

Somatometric;

Physiometric;

Somatoscopic.

Somatometric indicators include:

· Height– body length.

The greatest body length is observed in the morning. In the evening, as well as after intense physical exercise, height may decrease by 2 cm or more. After exercises with weights and a barbell, height may decrease by 3-4 cm or more due to compaction of the intervertebral discs.

· Weight– it would be more correct to say “body weight”.

Body weight is an objective indicator of health status. It changes during physical exercise, especially during initial stages. This occurs as a result of the release of excess water and the combustion of fat. Then the weight stabilizes, and later, depending on the focus of the training, it begins to decrease or increase. It is advisable to monitor body weight in the morning on an empty stomach.

To determine normal weight, various weight-height indices are used. In particular, in practice they widely use Broca's index, Whereby normal weight body is calculated as follows:

For people 155-165 cm tall:

optimal weight = body length – 100

For people 165-175 cm tall:

optimal weight = body length – 105

For people 175 cm tall and above:

optimal weight = body length – 110

More accurate information about the relationship between physical weight and body constitution is provided by a method that, in addition to height, also takes into account chest circumference:

· Circles– volumes of the body in its various zones.

Usually the circumferences of the chest, waist, forearm, shoulder, hip, etc. are measured. A centimeter tape is used to measure body circumference.

Chest circumference is measured in three phases: during normal quiet breathing, maximum inhalation and maximum exhalation. The difference between the sizes of the circles during inhalation and exhalation characterizes the chest excursion (ECC). average value EGC usually ranges from 5-7 cm.

Circumference of waist, hips, etc. are used, as a rule, to control the figure.

· Diameters– the width of the body in its various zones.

Physiometric indicators include:

· Vital capacity of the lungs (VC)- the volume of air obtained during the maximum exhalation made after the maximum inhalation.

Vital vital capacity is measured with a spirometer: having previously taken 1-2 breaths, the subject takes a maximum breath and smoothly blows air into the mouthpiece of the spirometer until it fails. The measurement is carried out 2-3 times in a row, the best result is recorded.

Average vital capacity indicators:

For men 3500-4200 ml,

In women 2500-3000 ml,

Athletes have 6000-7500 ml.

To determine the optimal vital capacity specific person used Ludwig's equation:

Men: due vital capacity = (40xL)+(30xP) – 4400

Women: due vital capacity = (40xL)+(10xP) – 3800

where L is height in cm, P is weight in kg.

For example, for a girl 172 cm tall and weighing 59 kg, the optimal vital capacity is: (40 x 172) + (10 x 59) – 3800 = 3670 ml.

· Breathing rate– the number of complete respiratory cycles per unit of time (for example, per minute).

The normal respiratory rate of an adult is 14-18 times per minute. Under load it increases 2-2.5 times.

· Oxygen consumption- the amount of oxygen used by the body at rest or during exercise in 1 minute.

At rest, a person on average consumes 250-300 ml of oxygen per minute. With physical activity this value increases.

Largest quantity oxygen that the body can consume per minute during maximum muscular work is called maximum oxygen consumption (IPC).

· Dynamometry– determination of the flexion strength of the hand.

The flexion force of the hand is determined by a special device - a dynamometer, measured in kg.

Right-handers have average strength values right hand:

For men 35-50 kg;

For women 25-33 kg.

Average strength values left hand usually 5-10 kg less.

When doing dynamometry, it is important to take into account both absolute and relative strength, i.e. correlated with body weight.

To determine relative strength, arm strength is multiplied by 100 and divided by body weight.

For example, a young man weighing 75 kg showed a right hand strength of 52 kg:

52 x 100 / 75 = 69.33%

Average relative strength indicators:

In men, 60-70% of body weight;

In women, 45-50% of body weight.

Somatoscopic indicators include:

· Posture- the usual pose of a casually standing person.

At correct posture in a well-physically developed person, the head and torso are on the same vertical, the chest is raised, the lower limbs are straightened at the hip and knee joints.

At incorrect posture the head is slightly tilted forward, the back is hunched, the chest is flat, the stomach is protruded.

· Body type– characterized by the width of skeletal bones.

The following are distinguished: body types: asthenic (narrow-boned), normosthenic (normal-boned), hypersthenic (broad-boned).

· Chest shape

The following are distinguished: chest shapes: conical (the epigastric angle is greater than the right angle), cylindrical (the epigastric angle is straight), flattened (the epigastric angle is less than the right angle).

Fig 3. Shapes of the chest:

a - conical;

b - cylindrical;

c - flattened;

α - epigastric angle

The conical shape of the chest is typical for people who do not engage in sports.

The cylindrical shape is more common among athletes.

A flattened chest is observed in adults who lead a sedentary lifestyle. Individuals with a flattened chest may have decreased respiratory function.

Physical exercise helps increase the volume of the chest.

· Back shape

The following are distinguished: back shapes: normal, round, flat.

An increase in the curvature of the spine backward relative to the vertical axis by more than 4 cm is called kyphosis, forward - lordosis.

Normally, there should also be no lateral curvatures of the spine - scoliosis. Scoliosis is right-, left-sided and S-shaped.

One of the main causes of spinal curvature is insufficient motor activity and general functional weakness of the body.

· Leg shape

The following are distinguished: leg shapes: normal, X-shaped, O-shaped.

development of bones and muscles of the lower extremities.

· Foot shape

The following are distinguished: foot shapes: hollow, normal, flattened, flat.

Rice. 6. Foot Shapes:

a – hollow

b – normal

c – flattened

g – flat

The shape of the feet is determined by external examination or by foot prints.

· Belly shape

The following are distinguished: belly shapes: normal, saggy, retracted.

A saggy belly is usually caused by poor muscle development abdominal wall, which is accompanied by prolapse of internal organs (intestines, stomach, etc.).

A retracted abdomen occurs in people with well-developed muscles and little fat deposits.

· Fat deposition

Distinguish: normal, increased and decreased fat deposition. Besides, determine uniformity and local fat deposition.

produce measured compression of the fold, which is important for measurement accuracy.

Types of Strength Abilities

Strength as a physical quality of a person is the ability to overcome external resistance or counteract it through muscle tension.

Distinguish between absolute and relative strength. Absolute strength is characterized by the magnitude of the maximum force developed in an isometric exercise or the maximum weight of the lifted load. Relative strength represents the ratio of absolute strength to the body's own mass. Absolute strength indicators are more important for heavy weight lifters, hammer throwers, and shot putters; indicators of relative strength - for gymnasts, wrestlers and athletes of most other specializations.

Strength abilities are divided into two types: self-strength and speed-strength.

Strength abilities are manifested in static work conditions or when performing slow movements. This could be holding extreme weights for a certain time or moving objects of large mass.

Speed-strength abilities are manifested in actions in which, along with significant strength, high speed of movement is required. IN in this case There is the following relationship between strength and speed: in the overcoming mode of muscle work, the strength decreases with increasing speed, and in the yielding mode, the strength increases with increasing speed.

Varieties of speed-strength abilities are “explosive” strength and “reactive” ability. Explosive strength is the ability to achieve maximum force within least time. It is essential when starting in sprinting, jumping, throwing, striking in boxing, etc. In many exercises, for example, push-off in running, the force does not have time to increase to its maximum value, and the leading factor is not its magnitude itself, and the rate of increase in force. This indicator is called the force gradient. “Reactive” ability is characterized by the manifestation of a powerful effort when quickly switching from an inferior to an overcoming mode of muscle work. This switching is associated with the accumulation of elastic deformation energy in the process of yielding work and subsequent
its implementation in overcoming work. The result in the triple jump, hurdles and other similar exercises depends on the “reactive” ability.

Methods for developing strength abilities

The development of strength abilities occurs when performing exercises with a high degree of muscle tension. These include: exercises with external resistance (with a barbell, dumbbells, weights, expanders, on exercise machines; running uphill, on sand, etc.). exercises with overcoming your own body weight (pull-ups, hanging leg raises, jumps on one and two legs, jumps into “depth” followed by pushing up), isometric exercises (holding a load, straightening your legs, resting your shoulders on the bar, etc. ).

Methods for developing strength abilities belong to the group of standard exercise methods, specifically to repeated methods. —

To develop personal strength abilities, the following are used:

Maximum effort method. Serves to increase maximum strength without significantly increasing muscle mass. Exercises are performed with near-maximum weights (90-100% of the maximum for a given athlete). Per set: 1-5 reps; for one lesson, 3-5 approaches with a rest between them of 4-6 minutes (until recovery),
Repeated effort method ("to failure" method). Serves to simultaneously increase strength and increase muscle mass. The burden is 40-80% of the maximum. A set contains 4-15 or more repetitions; for one lesson, 3-6 approaches with a rest between them of 2-5 minutes (until incomplete recovery). 2-3 series of approaches can be used. There are three main options for this method:

the exercise is performed in one approach “to failure”, and the number of approaches is not “to failure”;
the exercise is performed in several approaches “to failure”, but the number of approaches is not “to failure”;
the exercise is performed in each approach “to failure” and the number of approaches “to failure”.

The method of repeated efforts has become widespread as it promotes muscle hypertrophy, avoids injuries, and reduces straining. This method is of particular importance in the training of beginning athletes due to the fact that their strength development almost does not depend on the size of the weight if it exceeds 35-40% of the maximum.

Isometric effort method. Serves to increase maximum strength in poses corresponding to competitive
exercise. The force developed is 40-50% of the maximum. Duration of tension - 5-10 s; During one session, the exercise is performed 3-5 times with rest intervals of 30-60 s. Complexes of several isometric exercises can be used. A combination of isometric and dynamic exercises is advisable.

To develop speed and strength abilities, the following are used:

Dynamic force method. Serves mainly to increase "explosive" force. The burden is up to 30% of the maximum. The set contains 15-25 repetitions at the fastest possible pace; for one lesson, 3-6 approaches with a rest between them of 4-6 minutes. 2-3 series of approaches can be used.
"Shock" method. Serves mainly to improve “reactive” ability. When using, for example, deep jumps from a height of 50-80 cm, the dynamic weight of your own body acts as a weight. There are 8-10 jumps in a series; for one lesson, 2-3 series with a rest between them of 6-8 minutes. The “shock” method requires special preliminary preparation, and it should be used no more than 1-2 times a week.
- Characteristics of speed as a physical quality.

Forms of manifestation of speed

Speed as a physical quality of a person is a complex of functional properties that ensure the performance of motor actions in a minimum period of time.

There are elementary and complex forms of speed.

Elementary forms:

speed of motor reaction;
speed of single movement;
frequency of movements.

Complex forms:

starting acceleration;
distance speed.

The motor response can be simple or complex. A simple reaction is a response with a certain movement to a previously known but suddenly appearing signal (for example, the firing of a starting pistol). The speed of a simple reaction for qualified athletes is 0.1-0.2 s. It is important in starting actions during sprinting, swimming, etc. A complex reaction includes a reaction to a moving object and a choice reaction. The reaction to a moving object consists of visual perception of the object (ball, player), assessment of the direction and speed of its movement, selection of an action plan and the beginning of its implementation.

The speed of reaction to a moving object is 0.2-1.0 s. The choice reaction is associated with finding the desired motor response to the behavior of a partner, an opponent, or to a change in the environment. The success of actions in sports games and martial arts depends on the speed of a complex reaction.

The speed of a single movement is important when throwing, hitting the ball, hitting with a stick, thrusting in fencing, etc.

Frequency of movement (tempo) plays a primary role in many cyclic sports.

Elementary forms in various combinations and in combination with other physical qualities and motor skills provide complex forms of speed in a specific type of motor activity.

Complex forms, just like elementary ones, are specific to different types sports For example, the ability to quickly pick up speed at the start, i.e. starting acceleration, is characteristic of sprinting, speed skating and rowing, bobsleigh, football, tennis; high distance speed - for cyclic sports and various jumps during the run-up.

The forms of manifestation of speed are relatively independent of each other. In particular, training in reaction speed has almost no effect on the frequency of movements; starting acceleration has little effect on running speed over a distance. However, recent studies have shown that such independence is observed only when studying speed indicators separately, and in integral motor acts there is a connection between them. Taking this into account, in practice it is still necessary to take a differentiated approach to improvement various forms speed, based on their significance for a given type of motor activity. It is also important that with regard to speed, direct transfer (a phenomenon similar to the transfer of skills) occurs only in movements that are similar in coordination.

The factor of heredity plays a significant role. Thus, the simple reaction time during training improves by only 0.1 s. This circumstance, as previously noted, should be taken into account when choosing a particular sport to practice.

The variety of forms of manifestation of speed indicates that this physical quality cannot be reduced only to the speed of movement, as is sometimes mistakenly done.

Methodology for developing speed

There are two approaches to the development of speed: improvement of individual elementary forms of speed and holistic improvement

its complex forms.

To develop the speed of a simple reaction, exercises are used in which it is necessary to perform certain movements in response to a predetermined sound, light or tactile signal. For example: starting when running from various positions on command; jumping, squatting, changing the direction of movement when walking on a whistle or clap; throwing the ball from the chest and from behind the head at a signal. The most common methods for developing simple reaction speed are repeated and game methods. The repeated method involves repeatedly performing exercises on a sudden signal, and the game method involves performing tasks in a randomly changing situation (in relay races, outdoor and sports games).

To develop the speed of a complex reaction, firstly, exercises are used to react to a moving object: reacting with a constant increase in the speed of the object, its sudden appearance in different places, reducing the observation distance; secondly, exercises for reaction of choice: responding to the constant complication of response actions (for example, if an opponent carries out several attack options in wrestling or fencing), predicting the enemy’s actions based on his preparatory movements. The main methods are also repeated and game.

To develop the speed of single movement, exercises are used with more difficult performance conditions (for example, jumping and running in weighted shoes, throwing heavier weights) and with easier performance conditions. The amount of additional weight should be such that it does not distort the technique of movements. In this case, simultaneous development of strength abilities occurs, and the dynamic effort method can be used. When combining exercises with more difficult and easier execution conditions, the variable method is effective. Its essence lies in the fact that immediately after exercises in complicated conditions, competitive exercises are performed in normal and easier conditions with a focus on maximum speed of movements.

To develop the frequency of movements, exercises are used in which the maximum frequency is maintained for a certain time without excessive tension. This is facilitated by the voluntary relaxation of muscles not directly involved in the movement (for example, the muscles of the neck and arms when running). The exercises are performed in a repeated manner.

As a means of developing complex forms of speed, exercises performed at a maximum speed close to it are used. The exercise technique must be so well mastered that
all attention was paid not to her, but to the speed of movement. The leading method is repetition. It involves performing one or more series of exercises; the number of repetitions of exercises in each series is limited by the ability to maintain a given speed. Rest intervals are set in such a way as to ensure relatively full recovery and prevent a noticeable decrease in speed from repetition to repetition. In particular, for sprinters the following option can be chosen: 2 series with sequential running of 80, 120, 150, 200 m in each of them or 10 times 100 m. In addition to the repeated one, the variable method is used. For this purpose, for example, high-speed running uphill with a small angle of ascent is carried out, then on a flat surface and downhill; swimming against and with the current, etc. Effective methods are also playful and competitive.

Characteristics of endurance as a physical quality.

Types of endurance

Endurance is a person’s ability to work for a long time without reducing its intensity.

There are two types of endurance: general and special.

General endurance is understood as the ability to perform low-intensity work for a long time using aerobic energy sources. Considering that the aerobic performance of the body is characterized by MIC, this physiological indicator serves to assess general endurance. The development of general endurance is given the main attention in the process of general physical training. At the same time, its improvement is an integral part of the training of qualified athletes, the basis for increasing special endurance.

Special endurance is understood as the ability to effectively perform work and overcome fatigue under conditions of a specific type of motor activity. In this regard, speed, strength, and coordination endurance are distinguished.

Speed endurance is the ability to maintain a given speed of movement for the required time and is usually considered in relation to cyclic exercises (running, walking, swimming, rowing, etc.). Any of them can be performed at different speeds or, which is the same, intensity (power). Accordingly, speed endurance differs when working in the zone of moderate, high, submaximal and maximum power.

Strength endurance is the ability to maintain
maintain optimal muscle effort for a long time. In addition to general endurance, it is of great importance not only in sports, but also in professional and everyday activities. Depending on the mode of muscle work, dynamic and static strength endurance are distinguished; depending on the volume of muscle groups involved in the work - local, regional and global strength endurance. Local strength endurance is spoken of when less than 1/3 of the muscles of the body are involved in the work (for example, working with a wrist simulator); about regional - when from 1/3 to 2/3 of the muscles are involved (pull-ups on the bar); about global - when more than 2/3 of the muscles are involved (running, swimming, wrestling). The peculiarity of strength endurance is that it does not manifest itself as specifically as, for example, speed. This makes it possible to transfer it in a variety of exercises.

There are practically no motor actions that would require any kind or form of endurance in its “pure form.” They are all interconnected, and this determines an integrated approach to their development.

Methods for developing endurance

The development of all types of endurance is based on performing exercises, during which a certain degree of fatigue is achieved. This is due to the need for volitional efforts and the ability to “endure.” The latter quality is trainable and is not particularly difficult for experienced athletes.

General endurance is developed through a wide variety of exercises, mainly cyclic, performed for a long time at a heart rate of 130-150 beats/min, i.e. in zones of low and moderate power. The leading method is uniform. It is characterized by continuous work at a relatively constant intensity. Duration of work from 15 to 90 minutes or more.

Speed endurance develops when performing cyclic exercises at distances shorter than the competition speed at a speed equal to or exceeding the competition speed. Uniform, repeated, variable and interval methods are used.

The uniform method is used to develop speed endurance for work in the moderate power zone. The exercise is performed for 20 minutes or more.

The repeated method is used to develop speed endurance for work in all power zones. For example, for an 800m runner this could be 2 sets of running 5 times 400m with 3-6 minutes rest between repetitions and 8-12 minutes between sets. Rest intervals are not strictly planned and are determined by the athlete’s subjective feelings.

The alternating method is used to develop speed endurance for work in a high-power zone. A variant called “fartlek” (game of speeds) has become widespread, when distance segments of different lengths are covered at different, arbitrarily chosen speeds.

The interval method is used to develop speed endurance for work in zones of high, submaximal and maximum power. This method places very high demands on the body of those involved, and therefore should be used with caution when training beginner athletes. The method involves repeating the exercise multiple times at limited rest intervals. Rest pauses are set in such a way that before the start of the next repetition, the heart rate is in the range of 20-140 beats/min, i.e., recovery is incomplete. Rest can be active or passive, exercises are performed in series.

Dynamic strength endurance is developed through exercises with external resistance, in which the load is 20-30% of the maximum, or exercises with overcoming one’s own body weight. Repeated, interval and circular methods are used. In particular, with the repeated method using weights, 50 or more repetitions are performed in one approach at an average pace; for one lesson, 2-4 approaches with a rest between them of 4-6 minutes. The circular method involves performing a specially selected complex with a sequential transition from one exercise (projectile) to another, as if in a circle. The individual load in each exercise is set as a percentage of the so-called maximum test. It is carried out for each student in advance and shows the maximum possible number of repetitions, the weight of the weight and the time it takes to complete the exercise. The duration of rest between exercises and circles and the total number of circles are also set.

Static strength endurance is developed using the isometric effort method. The specificity of the method in this case is that the optimal time of static voltage is approximately 80% of the maximum possible time of holding a given load. For example, if the developed static force is half of the maximum, then the exercise is performed for an average of 1 minute.

Characteristics of agility as a physical quality.

Methods for developing agility

Agility is a complex, complex physical skill.
quality. According to the definition of the founder of domestic biomechanics

According to N.A. Bernstein, agility is the ability to cope with any motor task that arises, firstly, correctly (adequately and accurately); secondly, quickly; thirdly, rationally (expedient and economical); fourthly, resourcefully (initiative).

Agility is made up of a number of components. These include:

the ability to differentiate (discriminate) temporal, spatial and power parameters of movements;
ability to maintain balance;
the ability to perform movements in a given rhythm;
the ability to voluntarily relax muscles;
the ability to anticipate (predict) various parameters of movements and the conditions for their implementation;
the ability to switch from one motor action to another and transform them in a specific situation.

Taken together, all components of agility characterize a person’s ability to master new motor actions and rearrange mastered actions in accordance with the current situation. The manifestation of dexterity depends, first of all, on the stock of elementary motor skills, i.e., accumulated motor experience.

The means of developing dexterity are exercises that present a certain coordination difficulty for those involved, contain elements of novelty, are distinguished by a variety of forms of execution, and include tasks for the regulation and self-assessment of various parameters of movements. The leading methods are the variable exercise method and the game method.

The development of the ability to differentiate various parameters of movements is based on comparing their subjective assessment with the objective result. For example, when forming a “sense of time”, it is proposed to cover a certain distance in a specified time, and then the specified and actual results are compared. When forming a “sense of space,” it is effective to introduce additional landmarks into the action environment, indicating the direction, amplitude and trajectory of movements. It should be taken into account that the accuracy of the analysis of forces is inferior to the accuracy of the analysis of the duration of movements, and the latter is inferior to the accuracy of distinguishing spatial characteristics.

The development of the ability to maintain balance is carried out by creating conditions that make it difficult to achieve a stable body position. This can be a stand and movement on a high, reduced and movable support (on a gymnastic beam, a gymnastic bench rail), in an unusual position (on the hands), in conditions of additional
interference (after a series of somersaults, with eyes closed). An important place in the development of balance function is occupied by exercises selectively aimed at improving the vestibular system. apparatus. They include repeated turns, bends, circular movements of the head and body, somersaults, as well as passive exercises on special simulators: hanging swings, swivel chairs, centrifuges, etc.

The development of the ability to perform movements in a given rhythm is achieved through specially organized sound signals or musical accompaniment of physical exercises. Exercises are used in place, walking, running with movements of the arms, head and torso to the count, certain commands or musical accompaniment. Dance exercises and motor improvisations in a given rhythm are also used.

The development of the ability to voluntarily relax muscles is based on alternating tension and relaxation of the corresponding muscle groups. It is important to ensure that there is no tension in muscles that are not directly involved in the work, for example, the muscles of the shoulder girdle when running. Controlling the facial muscles helps to avoid stiffness. It is useful to combine movement phases with breathing phases.

Characteristics of flexibility as a physical quality.

Types of flexibility and methods of its development

Flexibility is the ability to perform movements with a large amplitude. It characterizes both the mobility of individual joints and the total mobility of several joints or the entire body.

There are two main types of flexibility - active and passive. Active flexibility is manifested through one’s own efforts, while passive flexibility is manifested through external forces. Active flexibility is less than passive and develops more slowly, however, in practice its value is higher. There is a very weak relationship between the indicators of active and passive flexibility: there are often people who have a high level of active flexibility and an insufficient level of passive, and vice versa.

Flexibility varies over a fairly large range depending on external conditions and the state of the body. The least flexibility is observed in the morning, after sleep, then it gradually increases and reaches the highest indicators from 12 to 17 hours, and in the evening it decreases again. Flexibility increases under the influence of warm-up, massage, and warming procedures. In women it is usually higher than in men. Flexibility is largely due to genetic factors. A person may have high mobility in some joints and low mobility in others.

To develop flexibility, exercises with increased amplitude are used.

range of movements, also called stretching exercises. They are divided into dynamic, static and combined. Dynamic active exercises include a variety of bending, springy, swinging, jerking, and jumping movements, which can be performed with or without resistance (weights, shock absorbers). Dynamic passive exercises include exercises with the help of a partner, using your own body weight (splits, barrier squat, etc.). Static active exercises involve stretching the muscles close to maximum for 5-10 s while maintaining a certain body position using one’s own efforts, and static passive exercises with the help of external forces. Combined exercises are various options for alternating individual dynamic and static exercises, for example, swinging a leg while standing at a support, followed by holding the leg in a forward-up position at a near-maximum height.

IN last years new, non-traditional means of developing flexibility have appeared. One of the methods is biomechanical muscle stimulation, in which certain muscle groups are affected by an electromechanical vibrator with an adjustable frequency.

The main method of developing flexibility is the repetition method. One of its variants, namely the method of repeated static exercise, forms the basis of stretching. Stretching exercise sets usually consist of 6-8 exercises. They are performed in series with varying numbers of repetitions and active rest intervals between series sufficient to restore performance. The number of repetitions depends on the age and preparedness of those involved, and the condition of the joints. For persons who do not have special training, it is recommended to perform 20-25 repetitions of movements in the ankle joint in each series; 50-60 - in the shoulder; 60-70 - in the hip; 80-90 - in the spinal column.

Before stretching exercises, you need to warm up well to avoid injury. Exercises are performed with a gradual increase in amplitude, first slowly, then faster. Exercises are stopped when severe pain occurs. To maintain mobility in the joints at the achieved level, it is enough to conduct 3-4 classes per week.

Flexibility must be developed only to such an extent that it ensures unhindered execution of movements in a particular type of activity. Its excessive increase can negatively affect the technique of competitive exercises, lead to joint deformation and other negative consequences.

Features of the comprehensive development of physical qualities

The physical qualities of a person are closely related to each other. The development of some qualities may contribute to the development of others, not have a noticeable effect, or, conversely, inhibit their growth. Thus, the phenomenon of transfer of physical qualities takes place.

The nature of the interaction of physical qualities depends on the preparedness of those involved. At a relatively low level of development of qualities, i.e. at the initial stage of physical exercise, the improvement of any one quality, for example, strength, is accompanied by the simultaneous growth of others, for example, speed and endurance. However, as sports qualifications increase, such parallel development of several physical qualities becomes impossible. This happens because at a high level of preparedness, individual qualities are interconnected by an inversely proportional relationship (Fig. 5). By focusing on strength, you cannot achieve very good endurance, but by improving endurance, you can significantly improve speed. That is why weightlifters do not have the endurance of marathon runners, and the latter do not have the speed of sprinters.

Rns. 5 Correlation between levels of development of physical qualities

The dependencies presented in Fig. 5 characterize the general trend. At the same time, there is a positive connection between specific types and forms of manifestation of physical qualities. For example, an increase in the maximum strength of a sprinter’s legs, i.e., his own strength abilities, indirectly leads to an increase in speed-strength abilities, and they, in turn, directly affect the level of distance speed.

Physique, posture and methods of their correction

Body type refers to size, shape, proportions and

features of the relative position of body parts.

There are three types of human physique (constitution): hypersthenic, normosthenic and asthenic. With the hypersthenic type, the transverse dimensions of the body predominate, the head is round in shape, the face is wide, the neck is short and thick, the chest is short and wide, the limbs are short and thick. The normosthenic type is characterized by correct body proportions. With the asthenic type, the longitudinal dimensions of the body predominate, the face is narrow, the neck is long and thin, the chest is long and flat, the limbs are long and thin, and the muscles are poorly developed.

Different body types are not “bad” or “good,” but they need to be taken into account when choosing to practice certain sports or exercise systems. In addition, a person’s predisposition to various diseases. Thus, metabolic diseases and hypertension are more common in hypersthenics, and gastrointestinal diseases and tuberculosis are more common in asthenics.

Posture is the habitual posture of a person. It depends on the shape of the spine, the uniformity of development and tone of the muscles of the body. With correct posture, the head and torso are on the same vertical, the shoulders are turned, slightly lowered and located at the same level, the shoulder blades are pressed, the physiological curves of the spine in the anteroposterior direction are normally expressed, the chest is slightly convex, the stomach is retracted, the legs are extended. The normal severity of the curves of the spine means that the magnitude of the cervical and lumbar lordosis (convexities forward), thoracic and sacrococcygeal kyphosis (convexities backwards) is 3-4 cm. The depth of the cervical and lumbar curves can be easily measured with the subject standing with his back against a flat vertical surface, touching it with his head, shoulder blades, buttocks, legs and feet.

Good posture creates optimal conditions for the functioning of internal organs and is of great aesthetic importance.

In contrast to the natural curves of the spine, its lateral curvature with twisting around a vertical axis - scoliosis - is a progressive disease, which is accompanied by dysfunction of the cardiovascular and respiratory systems, persistent painful sensations. In some cases, with severe scoliosis, its treatment is only possible through surgery.

Correction of physique can be carried out in two directions: changing the mass of the entire body and its parts and, to a much lesser extent, body length (height).

The main way to reduce body weight by reducing fat reserves is long-term cyclic aerobic exercises, you
filled using a uniform method. In this case, it is not at all necessary that the entire load falls on those parts of the body whose mass it is desirable to reduce. For example, waist size can be successfully reduced by running or swimming. Weight gain through muscle hypertrophy is achieved through strength training using the repetitive effort method. Weightlifting, athletic gymnastics, and shaping are suitable for this. In both the first and second cases, they are of great importance balanced diet and special diets.

In addition to hereditary factors, nutrition and environmental conditions, some physical exercises have a stimulating effect on body length. These include sports games (basketball, volleyball, badminton, tennis, etc.), jumping exercises (with a skipping rope, jumping), and hanging exercises on the crossbar and gymnastic wall.

To prevent postural defects and correct them, exercises are needed that mainly affect the extensor muscles of the neck, torso, and legs. Exercises are used at the gymnastic wall, with gymnastic sticks, shock absorbers, as well as exercises with weights performed in a lying and reclining position. The formation of correct posture is facilitated by sports and rhythmic gymnastics, swimming, synchronized swimming, diving, and figure skating.

To stop the progression of scoliosis, special complexes of therapeutic physical training are used. They include general developmental exercises, different kinds walking, exercises with light weights performed in a lying position, stretching exercises, etc. Swimming, mainly breaststroke, occupies a large place

1. Highest competition rank:
world championship
Olympic Games

2. Best performance human performance is characterized by the following values of the Ruffier index:
0,5
0,6
0,7
0,8

3. With an increase in the value of the Ruffier index, performance:
increases
is decreasing

4. To develop speed qualities, running is used:
sprint
sprint and acceleration

5. Explosive strength is characterized by tests:
long and high jump
long jump and rope
long jump and shuttle run

6. With increasing weight-height index:
body weight deficit increases
excess body weight decreases
excess body weight increases
body weight deficit decreases

7. To the indicators of functional readiness characterizing physical state, relate:
weight and height
blood pressure and heart rate
strength, endurance, speed

8. If at noon you stand with your back to the sun, then (in front, behind, right, left will be:
south
north
west
East

9. Fastest Run:
stayer
marathon
sprint
jogging

10. Indicators of physical development include:
body mass
height
heart rate

11. Physical development, weight and height index:
characterizes
does not characterize

12. To develop general endurance, running is used:
sprint
stayer
sprinting, with accelerations and repeated running at maximum speed

13. Physical development of a person can be represented by indicators:
weight and height
weight and strength

14. Functional status tests include:
breathing rate and strength
strength and heart rate
heart rate and breath holding time

15. Indicators of physical development include:
weight and height
blood pressure and heart rate
breath holding time and chest circumference
strength, endurance, speed

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Indicators of physical development

PHYSICAL DEVELOPMENT is a natural process of age-related changes in the morphological and functional properties of the human body during his life.

The term “physical development” is used in two meanings:

1) as a process occurring in the human body during natural age-related development and under the influence of physical culture;

2) as a state, i.e. as a complex of signs characterizing the morphofunctional state of the organism, the level of development of physical abilities necessary for the life of the organism.

Features of physical development are determined using anthropometry.

ANTHROPOMETRIC INDICATORS is a complex of morphological and functional data that characterizes age and gender characteristics of physical development.

The following anthropometric indicators are distinguished:

Somatometric indicators include :

· Height– body length.

· Weight– it would be more correct to say “body weight”.

Body weight is an objective indicator of health status. It changes during physical exercise, especially in the initial stages. This occurs as a result of the release of excess water and the combustion of fat. Then the weight stabilizes, and later, depending on the focus of the training, it begins to decrease or increase. It is advisable to monitor body weight in the morning on an empty stomach.

To determine normal weight, various weight-height indices are used. In particular, in practice they widely use Broca's index. according to which normal body weight is calculated as follows:

For people 155-165 cm tall:

optimal weight = body length – 100

For people 165-175 cm tall:

optimal weight = body length – 105

For people 175 cm tall and above:

optimal weight = body length – 110

More accurate information about the relationship between physical weight and body constitution is provided by a method that, in addition to height, also takes into account chest circumference:

height (cm) x chest volume (cm)

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Study materials for students

Valeology test. Part 1

1. Physical culture usually means:

a) the level of physical fitness of the population ensured by physical exercise;

b)part of general culture associated primarily with the physical
education;

c) a mass form of physical exercise aimed at
to improve public health.

2. Physical development is

a) the process of developing a person’s physical qualities;

b) the process of mastering motor skills;

V) changes in the morpho-functional properties of the human body in
the course of a person's life;

3. Indicators characterizing the physical development of a person include:

A) indicators of physique, health and development of physical qualities;

b ) indicators of the level of physical fitness and sports results;

c) the level and quality of formed vital motor skills
skills and abilities;

4. Physical education means include:

a) physical exercise;

b) mode of work, sleep, nutrition; sanitary and hygienic conditions;

5. Health can be defined as

a) absence of diseases and physical defects;

b) the quality of the body’s adaptation to environmental conditions;

V) state of complete physical, mental and social
well-being;

6. Health is more dependent

a) from heredity, from environmental factors;

c) on the state of the healthcare system;

7. Lifestyle is determined

a) level, quality and style of life;

b) human constitution;

8. A healthy lifestyle involves

a) actively developed reflection; giving up bad habits, culture of communication and sexual behavior;

b) rational motor mode, occupational hygiene, rest and nutrition;

9. Optimal motor mode of a student

a) characterizes the level of movements that is necessary for
normal functional state of the body;

b) must warn against excessively high loads, which
can lead to overwork, overtraining, decreased
performance;

10. A physical break is more conducive to

b) accelerated adaptability of the body;

c) emotional and volitional stability;

11. Ability to perform work of moderate intensity for a long time
in the global functioning of the muscular system is called

a) physical performance;

c) general endurance;

12. Which of the physical qualities with its excessive development
negatively affects flexibility:

a) the presence of a system of additional incentives;

b) response to external influences;

Self-improvement is a process that involves

a) self-knowledge, self-determination, imitation, self-education, self-education;

b) self-observation, self-comparison, self-affirmation;

Indicate sports that are not directly related to the use of physical exercise as the main means of preparing for sports achievements.

A) synchronized swimming;

16. The main motto of the Olympic Games

B) stronger, fairer, more honest;

17.Indicate the dimensions of the volleyball court:

18.Number of players on the court during a volleyball game:

19. Indicate the type of sport that is most appropriate for
improving the cardiorespiratory system

a) water slalom;

20. When playing volleyball, a ball that hits the side line is considered:

21. In how many games is 1 volleyball game played?

22. Until how many points is the first game of volleyball played?

23. When the ball touches the net during a serve in volleyball, the game:

B) stops with the transfer of service to another team;

B) a held ball is counted

24. How many touches of the ball can players of one team make during one play in volleyball?

25.Sport is:

A) type of social activity aimed at improving a person’s health and developing his physical abilities;

B) competitive activity itself, special preparation for it, as well as specific relationships in this area;

C) a specialized pedagogical process built on a system of physical relations and aimed at participation in sports competitions;

26. A sport is:

A) a specific competitive exercise;

B) specialized competitive activity in which two or more competitors strive to defeat each other;

IN) historically formed during the development of sports, a type of competitive activity formed as an independent competition.

27. Players move across the court in volleyball when:

B) when winning the ball from your serve

28. The transition of players across the court in volleyball is carried out:

B) counterclockwise;

B) front line players change places with back line players

29. Serve in volleyball is served with:

A) any point of the free zone, without stepping beyond the front line;

B) from the middle of the front line;

B) in a limited area of the front line

30. In volleyball, a double touch is a player’s mistake in which:

A) 2 players touch the ball at the same time;

B) the player hits the ball twice or the ball touches various parts his body sequentially;

B) the ball hits the court, then is returned by the player

If during a game of volleyball a player touches the net, then:

A) the game is stopped when the serve passes to the opposing team;

B) a dropped ball is played;

B) the game continues

In volleyball, how is the ball put into play?

B) 3 passes by players of 1 team

Indicate with numbers the arrangement of players in zones in volleyball:

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