What kind of exercise can you evaluate strength abilities? Methods for assessing strength abilities

The maximum force is usually determined when working in both dynamic and statistical modes. From the point of view of diagnosing the strength capabilities of athletes specializing in the overwhelming majority of sports, the static mode is unacceptable for this for two reasons: firstly, the strength capabilities manifested during static and dynamic work are weakly related to each other and the high level of strength recorded in the isometric the mode of muscle work does not mean at all that an athlete can show the same strength in a dynamic mode; secondly, the static mode allows one to estimate the force only at a certain point of movement and this data cannot be transferred to the entire movement.

A significant disadvantage is also the assessment of maximum strength when performing a movement in a dynamic mode with the maximum available weights. Resistance during the isotonic mode of operation is constant, since standard weights are used throughout the entire range of motion, although muscle strength due to the biomechanical characteristics of its various phases varies significantly and, as a rule, graphically has the form of ascending and descending curves. The force shown in the phase of movement that is least expedient from the biomechanical point of view, often amounts to no more than 50-60% of the force in the most expedient phase.

The assessment of the maximum muscle strength when working in isokinetic mode significantly improves the quality of the study. During this movement, the resistance of the scan tool is not constant, which requires maximum tension throughout the entire range of movement and thus allows maximum force to be exerted at any point.

In addition to the general strength potential of the muscles that carry the main load when performing exercises inherent in a particular sport, it is often necessary to establish the level of complex manifestation of strength capabilities in the process of performing specific exercises. For example, in rowing and swimming, special power capabilities can be judged by the magnitude of the maximum pulling force. Various methods are used to record this indicator. The simplest is the following. One end of a standard rubber harness is attached to the boat or swimmer's belt and connects to a transducer (usually strain gauge), which in turn is connected to an oscilloscope, the other to the raft or pool side. On command, the athlete begins work with the maximum available intensity. The duration of the work is 10-12 seconds. The level recorded from the 3rd to the 5th second is taken as the maximum thrust force.

When assessing explosive strength, it is advisable to use the speed-strength index, which is the ratio of the maximum magnitude of the force to the time of its manifestation. With the growth of the athlete's qualifications, greater values of strength are recorded in a shorter period of time. This technique can be applied when performing the main phases of working movements in any sport. Explosive power can be indirectly assessed by the time an athlete performs a particular movement with a given resistance. For example, in rowing and swimming - according to the time of execution of an imitation movement with a strictly specified load (usually 75% of the maximum available).

Strength endurance should be assessed when performing movements that are similar in form and features of the functioning of the neuromuscular apparatus to the competitive ones. For example, for cyclists this is work on a bicycle ergometer with different values of additional resistance to pedaling, for rowers - imitation of working movements on special strength training equipment, rowing in a rowing pool poured on a leash, for swimmers - imitation of rowing movements on strength equipment, swimming on a leash, for runners - running with additional weights in a laboratory or at a stadium, running on a standard track uphill, etc. Various training and diagnostic complexes allow you to regulate the pace of movements, the amount of weight, take into account the quality and number of movements performed.

Strength endurance is assessed in various ways: by the duration of a given standard work; by the operability registered during the execution of the test program; in relation to the performance at the end of the work, provided for by the corresponding test, to the maximum level. In swimming, for example, the test with the Huettel simulator is used: the athlete lies down on a special inclined bench and performs the maximum number of movements that imitate strokes; resistance and duration of operation depend on the length of the selected distance. According to the test results, the index is determined strength endurance(in conventional units), which is equal to the product of the resistance value set on the simulator (in kg) by the number of movements.

To assess the strength endurance of swimmers specializing in distances of 100 and 200 m, a test is used that involves working in an isokinetic mode while lying on an inclined bench, the swimmer performs imitation movements at a given pace (corresponding to the optimal pace when passing a competitive distance) and with the maximum available effort; duration of work - 1 or 2 minutes; the pace of movements is set by a light or sound leader, the dynamics of efforts during the execution of movements is recorded on an oscilloscope. Strength endurance is assessed by the ratio of the strength value during the imitation of the last movements to the value recorded in the first movements. With the help of this test, one can also trace the dynamics of the swimmer's performance during work, which provides additional information about the development of the process of fatigue and the factors limiting the level of strength endurance.

Such tests can be used in any kind of sports, especially in those that are characterized by a variety of strength exercises (speed-strength and complex coordination sports, martial arts). The problem here boils down to two points:

1. The choice of a rational test design based on one of the indicated methods of assessing strength endurance;

2. Determination of a well-mastered exercise, which differs in coordination structure and power characteristics corresponding to the specificity of this kind of sport.

Endurance

10.3.1. Endurance structure. A distinction should be made between two types of endurance: general and special... According to the prevailing views, under overall endurance it is necessary to understand the athlete's ability to effectively and continuously perform work of moderate intensity (aerobic nature), in which a significant part of the muscular apparatus is involved. However, such an understanding, despite the fact that it is firmly established in the special literature and sports practice, cannot be considered accurate enough. It is fully acceptable only in relation to those sports and individual disciplines, the level of achievement in which is largely determined by aerobic performance - cycling (highway), running on long distances, skiing, etc. As for sprint distances in sports of a cyclic nature, speed-strength and complex coordination sports, martial arts and sports games, in relation to them this definition needs to be clarified and supplemented, since the structure of the general endurance of representatives of these sports includes, first of all ability to long-term and effective work speed-power, anaerobic, complex coordination nature.

Ignoring this provision has led to serious errors both in theory and in practice of sports. Passion for the development of general endurance on the basis of long-term work of moderate intensity in sports, for which aerobic capabilities are not the profile qualities that determine sports results, has led to negative consequences often overwhelming. This was expressed in the oppression of athletes' abilities to develop speed-strength and coordination abilities, mastering a limited amount techniques and actions, weakening attention to creating a functional foundation for the development of core qualities in this sport.

Thus, general endurance should be defined as the ability for long-term and effective performance of non-specific work, which has a positive impact on the process of formation of specific components of sportsmanship due to increased adaptation to loads and the presence of the phenomena of "transfer" of training from non-specific types of activity to specific ones.

Special endurance – it is the ability to effectively perform work and overcome fatigue in conditions determined by the requirements of competitive activity in a particular sport. L.P. Matveev (1979), proposed to distinguish "special training endurance", which is expressed in terms of the total volume and intensity of specific work performed in training sessions, microcycles and larger formations of the training process, from "special competitive endurance", which is assessed by working capacity and efficiency motor actions, peculiarities of mental manifestations in competition conditions.

Special endurance is an extremely complex multi-component quality. Its structure in each specific case is determined by the specifics of the sport and its individual discipline.

The level of development and appearance of endurance depends on a number of factors:

· The presence of energy resources in the human body;

· The level of functional capabilities of various body systems (CVS, central nervous system, endocrine, thermoregulatory, neuromuscular);

· The speed of activation and the degree of consistency in the work of these systems;

The stability of physiological and mental functions to unfavorable shifts in the internal environment of the body (an increase oxygen debt, increased lactic acid in the blood);

· Economical use of the energy and functional potential of the body;

· Readiness of the musculoskeletal system;

· Perfection of technical and tactical skill;

Personal and psychological characteristics (interest in work, properties of temperament, the level of maximum mobilization of such volitional qualities as dedication, perseverance, perseverance, etc.)

Among other factors influencing the endurance of a person, one should single out age, sex, morphological characteristics of a person and conditions of activity.

These factors are important in many types of motor activity, but the degree of manifestation of each of them (specific gravity) and their ratio are different depending on the characteristics of a particular activity. Therefore, there are various forms of endurance manifestation, which are grouped according to one or another characteristic. For example:

· Endurance to work of a cyclical, acyclic or mixed nature;

· Endurance to work in a specific power zone (maximum, submaximal, large, moderate);

· Static or dynamic endurance;

· Local, regional or global endurance;

· Endurance aerobic and anaerobic;

· Endurance speed, power and coordination;

· General or specific endurance;

Endurance distance, game or multi-round, etc.

However, there are no such motional actions that would require the manifestation of any form of endurance "pure form". When performing any motor action, various forms of endurance are manifested to one degree or another. For example, strength endurance can be aerobic or anaerobic, manifest in cyclic and acyclic exercises, a small number of muscle groups or almost all muscles of the body are involved in the work. As a result, for practical use, it is advisable to apply such a classification that makes it possible to assess the forms of endurance in conjunction.

10.3.2. The method of developing endurance. In the process of developing endurance, exercises of a variety of nature and duration can be used:

1.Based on the material of cyclic sports, sports games, various exercises performed on strength simulators. These exercises can involve most of the muscular apparatus in the work or have a local effect. Cyclic exercises aimed at developing general endurance can last 2-3 hours or more. At the same time, the development of alactic anaerobic capabilities is facilitated by exercises lasting no more than 20-30 s. The effectiveness of various exercises largely depends on the methodological conditions for their implementation. The decisive role is played by the intensity of work, the duration and nature of the pauses between exercises, the total number of repetitions. Changing them allows you to concentrate the impact of the load on the integral development of endurance or the improvement of its individual components. By changing the exercises, you can mainly increase the functionality of the heart muscle or increase the capacity of the capillary network, improve the efficiency of work or increase the efficiency of oxygen utilization by tissues, etc. In practice, as a rule, it is not possible to very narrowly differentiate exercises according to the direction of influence on individual components of endurance. Usually, two or three abilities associated with special endurance are simultaneously improved - anaerobic capabilities and mental resistance to fatigue, aerobic capabilities, efficiency of work and the efficiency of using functional potential, etc.

2. Competitive exercises are a powerful tool for the holistic improvement of special endurance. When passing distances in conditions of important competitions, in competitive games, fights, athletes show a greater mobilization of the capabilities of functional systems than when performing similar exercises during training. The use of a large number of competitive exercises allows you to solve various problems; it turns out to be especially effective for the development of special endurance.

To develop endurance, it is necessary to select such training exercises and such a methodology for their application, which, on the one hand, would provide reactions from the functional systems of the body that can lead to an increase in this quality, and on the other hand, would allow performing a large total volume of training work.

In athletes specializing in long and medium distances of cyclic sports, the development of general endurance is associated with an increase in the body's capabilities to effectively perform work of high and moderate intensity, which requires the maximum mobilization of aerobic abilities. In this case, conditions are provided for the fulfillment of large volumes of training work, complete recovery after loads, and the necessary prerequisites are created for the manifestation of aerobic capabilities during special work.

For athletes specializing in speed-strength sports, martial arts, at sprint distances of cyclic types, the process of developing general endurance is much more complicated. Training aimed at increasing aerobic capacity must provide certain prerequisites for effective implementation specific work and the course of recovery processes, but at the same time should not create obstacles for the subsequent development of speed qualities and the improvement of speed technology. The main emphasis in the development of general endurance in representatives of these sports should be placed on increasing efficiency when performing various kinds of general preparatory and auxiliary exercises aimed at developing speed-power qualities, anaerobic capacity, flexibility and coordination abilities.

In the methodology for the development of general endurance in athletes specializing in various sports, the following are identical: the period during which the main work is carried out aimed at developing this quality (mainly the first and, to some extent, the second stage of the preparatory period), means (exercises of general preparatory and auxiliary character) and the total volume of training work. The main difference is the amount of funds aimed at improving general endurance in relation to work of a different nature: exercises of moderate intensity (aerobic nature), involving a significant part of the muscles in the work; high-speed, speed-strength and strength exercises; exercises that place high demands on anaerobic (glycolytic) capabilities; means that promote the development of flexibility and coordination abilities.

For achievement high level special endurance an athlete needs to achieve the manifestation of its defining properties and abilities, characteristic of a specific competitive activity.

In the early stages of preparation, the athlete is not yet able to cover the entire competitive distance at the planned speed, to maintain the required pace of the game or the conduct of the fight. However, it is necessary to carry out a large amount of work with such an intensity, since it contributes to the formation of competitive technique, increases the efficiency of work, develops a rational coordination of motor and vegetative functions, and improves mental qualities. For this, various variants of interval and continuous methods are widely used, which allow performing work with an intensity close to competitive.

The main training exercises for the development of special endurance to individual components of the load are special preparatory exercises that are as close as possible to the competitive ones in form, structure and characteristics of the impact on the functional systems of the body.

The intensity of the work is planned so that it is close to the competitive one. Exercises with an intensity slightly exceeding the competitive one are widely used.

If the duration of individual exercises is short (much less than the duration of competitive activity), then the rest intervals between them should be small. They, as a rule, should ensure the performance of the subsequent exercise against the background of fatigue after the previous one. However, it should be borne in mind that the time interval during which you can perform the next exercise under conditions of fatigue is very large (for example, after working at maximum intensity for 20-30 seconds, the efficiency remains reduced for about 1.5-3 minutes). Therefore, when planning the duration of pauses, the qualifications and level of training of an athlete are taken into account, making sure that the load has a training effect, but would not be excessive.

With prolonged training exercises pauses between repetitions can be long, since in this case the main training effect is provided by the shifts occurring during the performance of each individual exercise, and not the result of the cumulative effect of the set of exercises.

If the pauses between exercises are short, they should not be filled with any activity, the rest should be passive. In long intervals, it is recommended to engage in low-intensity work and carry out recovery procedures.

When choosing exercises aimed at the development of special endurance, it is necessary to link them with characteristic features competitive activity in a specific sport. When planning work on the development of special endurance in qualified gymnasts, it should be borne in mind that they have to overcome significant both general and local fatigue. The need to resist general fatigue is due to the fact that the competition is held for 4 days for 2-3 hours, during which time athletes perform competitive exercises for assessment 25 times, do a large amount of work during warm-up. The need to resist local fatigue is due to the specificity of certain types of all-around: in exercises on a horse, the main load is carried by the muscles of the arms and the belt upper limbs and abdominal, on the rings - the muscles of the forearm and hand.

The combination of exercises of various durations during the implementation of the lesson program has a significant impact on the development of special endurance. In sports of a cyclical nature, the most widespread options are those in which the length of the segment in the series is constant or gradually decreases. The use of such series allows one to accurately simulate the conditions of the intended competitive activity. However, it is necessary to strictly adhere to the following rules: pauses between segments should be short (heart rate should not decrease by more than 10-15 beats / min); each successive segment must be shorter than the previous one or have the same length; the total time should be close to that which is planned to be shown in the competition.

Similarly, the mode of operation in complex coordination sports, sports games, and single combats can be determined.

To develop endurance, interval and continuous methods are used. The work is performed both in a uniform and variable mode.

Interval training is based on the phenomenon of an increase in the stroke volume of the heart during pauses after relatively strenuous work. Thus, at the beginning of rest, the heart muscle experiences a specific effect that exceeds that observed during muscular activity. This made it possible to substantiate the so-called interval training with effective pauses, in which the maximum values of the stroke volume of the heart are maintained throughout most of the work and throughout the rest period.

Applying the interval method of increasing the level of aerobic performance, it is necessary to be guided by the following provisions: 1. The duration of individual exercises should not exceed 1-2 minutes; 2. Depending on the length of the training segment, the duration of the rest intervals, as a rule, should be 45-90 s; 3. Determining the intensity of work during the exercise and the duration of pauses, one should focus on the heart rate of 170-180 beats / min by the end of the work and 120-130 beats / min by the end of the pause. Increasing it over 180 beats / min during work and decreasing below 120 beats / min at the end of the pause is impractical, since in either case, the stroke volume of the heart and the effectiveness of training decrease.

Interval training is mainly aimed at increasing the functional capacity of the heart, which is a factor limiting the level of aerobic performance. However, the impact of this method is not limited to increasing the volume of the heart muscle. Its use increases the body's ability to intensively utilize oxygen by tissues, as well as the level of anaerobic performance.

The continuous training method contributes to the improvement of almost all major body systems that ensure the supply, transport and utilization of oxygen. Continuous work is usually carried out at a heart rate of 145-175 beats / min, which is especially effective for increasing the functionality of the heart. This method is of greatest importance in improving the blood supply to the muscles, increasing the number of mitochondria and improving the abilities associated with the consumption of oxygen directly in the muscles.

It is generally accepted that the continuous method leads to a more sustainable increase in aerobic capacity than the interval one, contributing to the construction of a functional basis for other training methods, to a lesser extent in comparison with the interval method is associated with the risk of overadaptation.

With continuous training, the intensity of work should ensure high values of the stroke volume of the heart and the level of oxygen consumption close to the minimum. Such conditions are met by work lasting from 10 to 60-90 minutes.

The use of the interval method is very effective for increasing the ability to maximize the rapid deployment of the functional capabilities of the circulatory and respiratory systems. This is due to the fact that the method of conducting interval training involves frequent alternation of intense work with passive rest. Therefore, during one lesson, the activity of the circulatory and respiratory systems is repeatedly activated to near-limit values, which contributes to the shortening of the training period. With the continuous method, this does not happen, since the athlete goes through the training phase during the lesson usually no more than 3-5 times. At the same time, the application of the continuous method requires the functioning of the most important systems for a rather long time and with a high degree of mobilization of their capabilities. This ensures the effective development of such an important quality as the ability to maintain high oxygen consumption values for a long time.

Along with these methods, continuous work with variable intensity is widely used to increase endurance in aerobic work. At the same time, the alternation of exercises involves an increase in heart rate by the end of the intensive section of work to 170-180 beats / min and its decrease by the end of the low-intensity section to 140-145 beats / min.

10.3.3. Endurance assessment. Overall endurance is usually measured by the duration of a given work intensity. For this purpose, the total performance can be determined when performing training programs aimed at developing general endurance, performance is assessed when performing the programs of the corresponding tests. So, to assess the general endurance associated with the maximum mobilization of aerobic capabilities, tests are widely used that provide for the performance of a cyclical work with the maximum available intensity for 12-20 minutes. The assessment is based on the maximum distance that the athlete travels in a given time.

Special inventory and equipment (treadmill, hydrochannel, bicycle ergometer, equipment for studying aerobic performance) make it possible to study general endurance more accurately and comprehensively.

Flexibility

10.4.1. Structure and assessment of flexibility. Flexibility is understood as morphological and functional properties of the musculoskeletal system, which determine the amplitude of various movements of the athlete. The term "flexibility" is more appropriate for assessing the total mobility in the joints of the whole body. When it comes about individual joints, it is more correct to talk about mobility in them (mobility in ankle joints, mobility in the shoulder joints).

Joint mobility is a necessary foundation for effective technical improvement. With insufficient flexibility, the process of mastering motor skills sharply becomes complicated and slows down, and some of them (often the key components of an effective technique for performing competitive exercises) cannot be mastered at all. Insufficient mobility in the joints limits the level of manifestation of strength, speed and coordination abilities, leads to a deterioration in intramuscular and intermuscular coordination, a decrease in the efficiency of work, and is often the cause of damage to muscles and ligaments.

Various sports have specific requirements for flexibility, which is primarily due to the entire biomechanical structure of competitive movements. For example, rowers who specialize in rowing need to have maximum joint mobility. spinal column, shoulder and hip joints; skaters and runners - hip, knee and ankle; skiers - shoulder, hip; knee and ankle; swimmers - shoulder and ankle. With a sufficient level of flexibility development, the range of motion available to an athlete in various joints exceeds that required for effective performance of competitive exercises. This difference is defined as “flexibility margin”.

Distinguish between active and passive flexibility. Active flexibility - it is the ability to perform movements with a large amplitude due to the activity of muscle groups. Passive flexibility- This is the ability to achieve the highest mobility in the joints as a result of the action of external forces. Indicators of passive flexibility are always higher than indicators of active flexibility. Active flexibility is realized when performing various physical exercises, and therefore, in practice, its value is higher than passive flexibility, which reflects the size of the reserve for the development of active flexibility.

There are also anatomical, the maximum possible mobility, the limiter of which is the structure of the corresponding joints. When performing normal movements, a person uses only a small part of the maximum possible mobility. Competitive activity in various sports places high demands on joint mobility. When performing certain elements of the technique, the mobility in the joints can reach 85 - 95% or more of the anatomical.

The structural features of various joints and the tissues surrounding them determine the anatomically possible limits of flexibility, although directed training improves the elastic properties of the articular bag, ligaments, and changes the shape of the articulating bone surfaces. The specific level of flexibility is limited primarily by the tension of the antagonist muscles. Therefore, flexibility largely depends on the ability to combine the contraction of the muscles that produce movement, with the relaxation of the stretched muscles (L.P. Matveev, 1977).

Throughout a person's life, the size of the articular surfaces, the elasticity of muscles and ligaments, intervertebral discs change significantly, which causes a change in the amount of mobility in the joints and the levels of development of flexibility. The greatest mobility in the joints is observed in children 10-14 years old. At this age, work on the development of flexibility turns out to be 2 times more effective than at the senior school age.

The level of development of flexibility also depends on the gender of the athlete, the characteristics of the external environment and a number of other factors. So, women have much more flexibility than men. It changes during the day: the least flexibility is observed in the morning, after sleep, then it gradually increases, reaching its maximum values during the day, and by the evening it decreases again. A special warm-up, massage, warming procedures (warm bath, rubbing, etc.) help to increase flexibility. Long pauses between exercises and progressive fatigue reduce the level of flexibility, especially active. When planning work aimed at developing flexibility in athletes, all these factors must be taken into account. Angular and linear measures are used to measure joint mobility. When linear measures are used, the measurement results can be affected by the individual characteristics of the subjects, for example, the length of the arms or the width of the shoulders when bending forward or when performing a twist with a stick. Therefore, in all cases, it is necessary to strive to eliminate the influence of individual characteristics of athletes on the results of measuring joint mobility using linear measures. For example, when performing twisting with a stick, the flexibility index should be determined, which is the ratio of the grip width to the shoulder width (in cm).

In sports practice, simple tests can be successfully applied, which make it possible to accurately assess the mobility in the joints. They are based on the implementation of sets of exercises that impose maximum requirements for mobility in the corresponding joints.

When selecting the control exercises used to assess the mobility in the joints, it is necessary to ensure that they are structurally similar to the competitive exercise and involve. in the work of the muscular-articular groups that carry the main load in this sport. Testing should be done in the morning, preferably at the same time. On the eve of the day of the examination, it is not recommended to carry out strenuous training sessions. Before measuring flexibility, a special warm-up should be performed that includes exercises with a large range of motion.

10.4.2. Flexibility development method. General preparatory exercises used to develop flexibility are based on flexion, extension, bending, and turning. These exercises are aimed at increasing mobility in all joints and are carried out without taking into account the specifics of the sport. Assistance exercises are selected taking into account the role played by mobility in certain joints for successful improvement in this sport, and the movements characteristic of it, requiring maximum flexibility. Special preparatory exercises are built in accordance with the requirements for the main motor actions, due to the specifics of competitive activity. To increase mobility in each joint, a set of related exercises is usually used, which has a versatile effect on joint formations and muscles that limit the level of flexibility.

Flexibility exercises can be active, passive and mixed. Passive exercises are associated with. overcoming the resistance of the stretched muscles and ligaments due to the severity of the body or its individual parts, with the help of auxiliary means (dumbbells, rubber band, etc.) or a partner. Active exercises can be performed without weights and with weights and include static positions (holding), swinging movements, springy movements.

The means used to develop flexibility are also divided into those developing passive or active flexibility. The development of passive flexibility is facilitated by various passive movements performed with the help of a partner and various weights using one's own strength (for example, pulling the trunk to the legs, legs to the chest, bending the wrist with the other hand, etc.) or body weight; static exercises (holding the limb in a position requiring extreme flexibility).

The development of active flexibility is facilitated by exercises performed both without weights and with weights. These are various kinds of swing and spring movements, jerks and inclinations. The use of weights increases the effectiveness of exercises due to an increase in the range of motion due to the use of inertia.

Flexibility exercises can be programmed for individual training sessions. However, more often they are included in complex classes, in which, along with the development of flexibility, it is planned strength training... Flexibility exercises include warm-ups before training and classes; they also make up a significant part of the morning exercise. When planning work on the development of flexibility, it is necessary to remember that active flexibility develops 1.52 times slower than passive. It takes different times for the development of mobility in different joints. The duration of work can only serve as an approximate guideline, since it depends on many factors, in particular on the structure of the joint and muscle tissue, the age of the athlete and, most importantly, on the construction of the training process.

In practice physical education quantitative power capabilities are assessed in two ways: 1) using measuring devices - dynamometers, dynamographs, strain-gauge force-measuring devices; 2) with the help of special control exercises, strength tests. For most of these control tests, research has been carried out, standards have been drawn up and levels (high, medium, low) have been developed that characterize different strength capabilities. Based on the results of these tests, you will need to determine the level of your physical fitness and compose yourself or choose a training program for pumping up muscles.

Modern measuring devices make it possible to measure the strength of almost all muscle groups in standard tasks (flexion and extension of body segments), as well as in static and dynamic efforts (measuring the strength of an athlete's action in motion).
In mass practice, to assess the level of development of strength qualities, special control exercises (tests) are most often used. Their implementation does not require any special expensive inventory and equipment. To determine the maximum strength, exercises that are simple in terms of technique are used.
Sorokin Y. and Tenno G. determined the estimates in strength exercises in the following way:

Exercise Weight Evaluation of the maximum result (kg) category Satisf. Good Excellent 1. Squats up to 56 kg 90 105 120 with a barbell up to 60 kg 100 115 130 on the shoulders up to 67.5 kg 110 125 142.5 up to 75 kg 122.5 137.5 155 up to 82.5 kg 135.5 150 167.5 up to 90 kg 147.5 162.5 180 over 90 kg 162.5 177.5 195 2.Standard up to 56 kg 120 137.5 155 thrust from up to 60 kg 132.5 150 170 barbell up to 67.5 kg 145 165 187.5 up to 75 kg 160 182.5 205 up to 82.5 kg 177.5 200 222.5 up to 90 kg 195 217.5 240 over 90 kg 215 227.5 260 3. Lifting up to 56 kg 35 40 45 barbells for up to 60 kg 40 45 50 biceps up to 67.5 kg 45 50 55 up to 75 kg 50 55 60 up to 82.5 kg 55 60 67.5 up to 90 kg 60 67.5 75 over 90 kg 67.5 75 82, 5 4. Barbell press up to 56 kg 60 72.5 82.5 lying down to 60 kg 70 82.5 92.5 up to 67.5 kg 80 92.5 102.5 up to 75 kg 90 102.5 115 up to 82.5 kg 100 115 127.5 up to 90 kg 112.5 127.5 140 over 90 kg 125 140 155

The weakest link determines the strength of the chain. Likewise, the strength of an unevenly developed athlete will depend on his weakest points. The strength ratio of different muscle groups, taken out of practice, will undoubtedly help you find out your weak points and more rationally distribute your efforts in training. Sorokin Y. and Tenno G. defined these ratios of maximum results as follows:
... Bench press from the chest while standing (maximum result) = 100%
... Lifting the bar for biceps (maximum result) = 65%
... Raising hands with dumbbells to the side while standing (maximum
result) = 40% (20% for each hand)
... Raising hands with dumbbells to the side lying (maximum
result) = 45% (22.5% for each hand)
... Lifting the bar while lying with straight arms from behind the head (maximum
result) = 60%
... Squats with a barbell on the shoulders (maximum result) =
215% standing chest press (maximum result) - 50%
own weight
... Deadlift with a barbell (maximum result) = 235% bench press
barbells from the chest while standing (maximum result) - 50%
own weight
... Raising the trunk from a prone position with weights behind the head
(maximum weight) = 75% of the barbell press from the chest while standing
(maximum result) - 50% of its own weight
... Cross with dumbbells or weights, arms to the sides, palms up
(maximum result) = 56% (28% for each hand)

Distinguish between power abilities proper and their connection with other physical abilities (speed-strength, strength-agility, strength endurance)
Speed-strength abilities are characterized by non-limiting muscle tensions, manifested with the necessary, often maximum power in exercises performed at a significant speed, but, as a rule, does not reach the limiting value. They are manifested in motor actions, in which, along with significant muscle strength, speed of movement is also required (for example, repulsion in long and high jumps from a place and from a run, final effort when throwing sports equipment etc.). At the same time, the more significant the external burden overcome by the athlete (for example, when lifting the barbell to the chest), the greater the role played by the power component, and with less weight (for example, when throwing a javelin) the importance of the speed component increases.
Speed-power abilities include: 1) fast power; 2) explosive power. Rapid strength is characterized by unsatisfactory muscle tension, manifested in exercises that are performed at a significant speed that does not reach the limiting value. Explosive power reflects the ability of a person, in the course of performing a motor action, to achieve maximum indicators of strength as possible a short time(for example, at a low start in running on short distances, in athletics jumping and throwing, etc.).
Explosive force is characterized by two components: starting force and accelerating force. Starting strength is a characteristic of the ability of muscles to rapidly develop working efforts at the initial moment of their tension. Accelerating force - the ability of muscles to quickly build up the working effort in the conditions of their contraction that has begun.
To specific species strength abilities include strength endurance and strength dexterity.
Strength endurance is the ability to withstand fatigue caused by relatively prolonged muscle tension of significant magnitude. Depending on the mode of muscle work, static and dynamic strength endurance is distinguished. Dynamic strength endurance is typical for cyclical and acyclic activity, and static strength endurance is typical for activities associated with maintaining the working tension in a certain position. For example, when the hands rest on the sides on the rings or when the hand is held when shooting from a pistol, static endurance is manifested, and with repeated push-ups in a lying position, squats with a barbell, the weight of which is equal to 20-50% of the maximum power capabilities of a person, affects dynamic endurance.
Strength dexterity is manifested where there is a changeable nature of the mode of muscle work, changing and unforeseen situations of activity (rugby, wrestling, ball hockey, etc.). It can be defined as "the ability to accurately differentiate muscular efforts of various magnitudes under conditions of unforeseen situations and mixed modes of muscle work" (Zh.K. Kholodov)

To determine the level of development of speed-strength abilities and strength endurance, the following control exercises are used: jumping rope, pull-ups, push-ups on parallel bars, from the floor or from a bench, lifting the body from a prone position with bent knees, hanging on bent and bent arms, lifting by a roll over on a high bar, long jump from a place with two legs, triple jump from foot to foot (option - only on the right and only on the left leg), raising and lowering straight legs to the limiter , jump up with a swing and without a wave of the arms (the height of the jump is determined), throwing a medicine ball (1 - 3 kg) from various starting points with two and one hands, etc. The criteria for assessing speed-strength abilities and strength endurance are the number of pull-ups, push-ups, the time of holding a certain position of the body, the range of throws (throws), jumps, etc. For most of these control tests, studies were carried out, standards were drawn up and levels (high, medium, low) were developed, characterizing different power capabilities.

Exercise A series of executions (or time) for evaluation Satisfactory Good Excellent 1.Classical push-ups 20 times 30 times 40 times 2.Pulls on the bar 6 times 10 times 13 times with an overhand grip 3.In 2 minutes 10 times 20 times 30 times lying position to sitting position 4. Repeat 6 times during 16 sec 12 sec 10 sec From the standing position to the lying position, from the lying position - back to the sitting position and then to the standing position.

Exercise A series of executions (or time) for evaluation Satisfactory Good Excellent 1.Classical push-ups 25 times 38 times 50 times 2.Pulls on the bar 12 times 18 times 24 times with an overhand grip 3.In 2 minutes 40 times 60 times 80 times lying position to sitting position, alternately touching the knee of the opposite leg with the elbow (hands behind the head) 4. Within 1 minute 20 times 30 times 40 times From the standing position, go to the lying position, from the lying position - back to the sitting position and then to the rack standing.

Based on the results of these tests, you will need to determine the level of your physical fitness and compose yourself or choose a training program for pumping up muscles.

Diet of astronauts

One of the most difficult, but at the same time one of the most effective nutritional systems for losing weight is the diet of astronauts (astronauts). Diet principles. Before you "sit down" on a diet of astronauts, you need to decide whether you need such a tough diet and objectively assess your strength. Astronaut diet menu. A more gentle option for the body is also offered. Those who are not afraid of rather strict restrictions on food will be rewarded with the results of the astronauts' diet in the form of lost kilograms and “gone” in terms of centimeters.

Strawberry diet

Juicy, aromatic, sweet, capable of kindling the fire of passion, increasing sexual potential, strawberries will help to normalize weight. Nutrient content (calories, proteins, fats, carbohydrates, vitamins and minerals). It turns out that the queen of desserts is very useful. How you can easily get rid of strawberries excess weight? Strawberry is a capricious berry and, alas, is not suitable for everyone. How to choose berries. Diet on strawberries. Strawberry Diet "Four Sweet Days" Traditional Strawberry Diet for 4 days. Weekly Strawberry Diet Menu.

Diet on crab sticks

Crab sticks in Russia fell in love almost immediately. The content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) of the sticks. How to choose crab sticks? The original and controversial crab stick diet in recent times is very popular among those who want to get rid of a few hated kilograms in less than a week.

Mandarin Diet

Orange mood. Now it is very popular among fashionistas. I really love tangerines for their taste, but it turns out they are also very useful for health. Nutrient content (calories, proteins, fats, carbohydrates, vitamins and minerals). What are tangerines good for? Contraindications to the tangerine diet. Which tangerines to choose? Fasting day on tangerines. Mandarin Diet for 3 days. Diet "Five tangerines". Madarin Diet 10 days. Getting out of the diet to lost kilos did not return.

What is a test? The test is a short-term, technically relatively simple test in the form of such a task, the solution of which lends itself to quantitative accounting and serves as an indicator of the degree of development of a known function in the subjects at a given moment. The testing process is called testing, and the resulting numerical value is called the test result.

Six-minute test.
Running 600; 800; 1000 m.
Forward march - 3000-5000 m.

Running 200; 300; 400 m.

Pulling up on the bar.
Push-ups from the floor.
From I.p. lying on the mat, hands behind the head, legs bent in knee joint- raising and lowering the body.
Rope climbing.

Leap up from the spot.
Long jump from a place.
Triple jump.
Fivefold jump.
Depth jump.

a) from behind the head;

b) from behind;

c) bottom-up.

Shot put.
Running grenades.

Shuttle run 330 m; 510 m.
Zigzag running.

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"" Testing to determine the motor abilities of students ""

Testing to determine students' motor abilities - one of the stages of health-preserving technology

in physical education lessons

In high school, in order to properly plan training process, the teacher needs to diagnose the readiness of schoolchildren in physical culture lessons. Diagnostics of readiness is understood as an objective assessment of the state of the motor function of those who go in for training, as well as their sports and technical skill.

Operational control - the effect of one training session.

Most often, I need to exercise control after 1-2 months of preparation. This is how the indicators of the level of development are assessed motor qualities, the degree of mastery of technical skills.

To obtain reliable information, I need to know:

what and when to measure;

what should be the level and dynamics of benchmarks.

The assessment of the condition should not and cannot be reduced in the course of pedagogical control and the assessment of any one indicator, but involves taking into account and analyzing the totality of a number of parameters. To assess the readiness of those who train with the help of tests, it is necessary that these exercises correspond to the specifics of the sports discipline, gender, age, qualification characteristics of students, and the tests themselves are reliable, informative.

What is a test? A test is a short-term, technically relatively simple test in the form of such a task, the solution of which lends itself to quantitative accounting and serves as an indicator of the degree of development by a given moment of a known function in the subjects. The testing process is called testing, and the resulting numerical value is called the test result.

Tests based on motor tasks are called motor or motor tests.

One of the main conditions is the simplicity of tests, the admissibility of measurements for the teacher and ease of use for students. Measurement of various sides of the readiness of students should be carried out systematically, which makes it possible to compare the values of indicators at different stages of training. Accuracy of control results is required, which depends on the standardization of testing and measurement of results.

At present, sports practice has a fairly large number of tests, with the help of which the physical fitness of students of different ages is assessed. I offer you common tests to determine the motor abilities of children and adolescents involved in physical education.

Endurance tests

Six-minute test.

Running 600; 800; 1000 m.

Forward march - 3000-5000 m.

Sports walking 1000; 2000; 5000 m.

To determine speed endurance.

Running 200; 300; 400 m.

Speed tests

The frequency of movements in running on the spot for 1 minute; 30 sec .; 10 sec.

Fast running with low start by 20 m; 30 m; 60 m; 100 m.

Fast running on the move at 20 m; 30 m; 40 m.

Fast running from a high start to 30 m; 40 m; 60 m; 80 m; 100 m.

Relay run: 850 m; 580 m; 4100 m.

With children of primary school age, various relay races ("Merry Starts") to foster quickness.

Strength tests

Dynamometry (determination of hand strength).

Pulling up on the bar.

Push-ups from the floor.

From a hanging position, raising straight legs.

From I.p. lying on the mat, hands behind the head, legs bent at the knee joint - raising and lowering the body.

Rope climbing.

Lifting the bar to the chest (50-95% of the maximum).

Barbell snatch (50-90% of maximum weight).

squatting with a barbell (50-90% of the maximum weight at a time).

Tests to determine speed-strength abilities

Leap up from the spot.

Long jump from a place.

Triple jump.

Fivefold jump.

Depth jump.

Medicine ball throwing from different starting positions with both hands:

a) from behind the head;

b) from behind;

c) bottom-up.

For primary school children throwing tennis ball with a running start, with one hand, at a distance.

Shot put.

Running grenades.

Jumping on two legs over the rope for a while (within one minute).

Flexibility tests

Tilt of the trunk forward from a gray position, legs together.

From I.p. standing legs together tilt the torso forward.

Bridge. When performing the bridge, the distance from the heels to the fingertips of the subject is measured.

Breeding legs to the sides (longitudinal, transverse twine). The distance from the top of the corner to the floor is measured.

Tests to assess coordination abilities

Shuttle run 330 m; 510 m.

Throwing a tennis ball for hitting accuracy.

Zigzag running.

Throwing a tennis ball at a target with your back to the target (throwing the ball over your shoulder or head).

Letting go of the stick (the teacher holds gymnastic stick for the upper end on an outstretched arm, the test taker holds an open hand on an outstretched arm at the lower end of the stick. The teacher releases the stick, the test taker must catch it).

Stand on one leg. The test subject closes his eyes and stands on one leg, the other is bent at the knee joint and turned. Heel bent leg touches the knee of the supporting leg, hands on the belt. The teacher turns on the stopwatch. The indicator of keeping time for balance is fixed.

Performing various complex coordination exercises (high jump with a running start, long jump with a running start, running with barriers, etc.).

In the practice of physical education, the quantitative strength capabilities are assessed in two ways: 1) using measuring devices - dynamometers (Fig. 12, 4), dynamographs, strain gauge force measuring devices; 2) with the help of special control exercises, strength tests.

In mass practice, to assess the level of development of strength qualities, special control exercises (tests) are most often used. Their implementation does not require any special expensive inventory and equipment. To determine the maximum strength, exercises that are simple in terms of technique are used, for example, bench press, squat with a bar, etc. The result in these exercises depends very little on the level of technical skill. The maximum strength is determined by the greatest weight that the student (test subject) can lift.

To determine the level of development of speed-strength abilities and strength endurance, the following control exercises are used: jumping rope (Fig. 12, 3), pull-ups (fig. 12, 7, 8), push-ups on parallel bars, from the floor or from a bench (Fig. 12, 9, 10), raising the torso from a prone position with bent knees (Fig. 12, 6), hanging on bent and bent arms (Fig. 12, 14), lifting with a coup on a high crossbar, long jump from a place with two legs (Fig. 12, 2), triple jump from foot to foot (option - only on the right and only on the left leg), raising and lowering straight legs to the limiter (Fig. 12, 5), a swing up jump (Fig. 12, 1) and without a wave of hands (the height of the jump is determined), throwing a medicine ball (1 - 3 kg) from different starting positions with two and one hands (Fig. 12, 11, 12, 13) etc. The criteria for assessing speed-strength abilities and strength endurance are the number of pull-ups, push-ups, the time of holding a certain position of the body, the range of throws (throws), jumps, etc.

For most of these control tests, research has been carried out, standards have been drawn up and levels (high, medium, low) have been developed that characterize different strength capabilities. You can read more about the criteria for assessing strength abilities and how to measure them in the corresponding textbooks and manuals.

7.3. Speed abilities and the basics of their upbringing methodology

Under speed abilities understand the capabilities of a person, providing him with the fulfillment of motor actions in the minimum time interval for these conditions. Distinguish between elementary and complex forms of manifestation of speed abilities. The elementary forms include the speed of reaction, the speed of a single movement, the frequency (pace) of movements.

All motor reactions performed by a person are divided into two groups: simple and complex. The response with a known movement to a known signal (visual, auditory, tactile) is called a simple reaction. Examples of this type of reactions are the beginning of a motor action (start) in response to a shot of a starting pistol in athletics or swimming, the termination of an attacking or defensive action in single combats or during a sports game when the referee whistles, etc. The speed of a simple reaction is determined by the so-called latent (latent) period of the reaction - the time interval from the moment the signal appears until the moment the movement begins The latent time of a simple reaction in adults, as a rule, does not exceed 0.3 s.

Complex motor reactions are found in sports characterized by constant and sudden changes in the situation of actions (sports games, martial arts, alpine skiing, etc.). Most complex motor reactions in physical education and sports are “choice” reactions (when from several possible actions it is required to instantly choose one that is adequate for a given situation).

In a number of sports, such reactions are simultaneously reactions to a moving object (ball, puck, etc.).

The time interval spent on performing a single movement (for example, a punch in boxing) also characterizes speed abilities. Frequency, or pace, of movement is the number of movements per unit of time (for example, the number of running steps in 10 seconds).

In various types of motional activity, the elementary forms of manifestation of speed abilities appear in various combinations and in conjunction with other physical qualities and technical actions. In this case, there is a complex manifestation of speed abilities. These include: the speed of performing integral motor actions, the ability to gain maximum speed as quickly as possible and the ability to maintain it for a long time.

For the practice of physical education, the most important is the speed of a person's complete motor actions in running, swimming, skiing, cycling, rowing, etc., and not the elementary forms of its manifestation. However, this speed only indirectly characterizes the speed of a person, since it is determined not only by the level of development of speed, but also by other factors, in particular, the technique of mastering the action, coordination abilities, motivation, volitional qualities, etc.

The ability to gain maximum speed as quickly as possible is determined by the phase of the starting acceleration or starting speed. On average, this time is 5-6 s. The ability to maintain the achieved maximum speed for as long as possible is called

speed endurance and determined by distance speed.

In games and martial arts, there is another specific manifestation of speed qualities - the speed of braking, when, due to a change in the situation, it is necessary to instantly stop and start moving in a different direction.

The manifestation of the forms of quickness and speed of movements depends on a number of factors: 1) the state of the central nervous system and the neuromuscular apparatus of a person; 2) morphological features of muscle tissue, its composition (i.e., from the ratio of fast and slow fibers); 3) muscle strength; 4) the ability of muscles to quickly move from a stressed state to a relaxed one; 5) energy reserves in the muscle (adenosine triphosphoric acid - ATP and creatine phosphate - KTP); 6) the range of motion, i.e. on the degree of mobility in the joints; 7) the ability to coordinate movements during high-speed work; 8) the biological rhythm of the body's life; 9) age and gender; 10) high-speed natural abilities of a person.

From a physiological point of view, the speed of the reaction depends on the speed of the following five phases: 1) the appearance of excitation in the receptor (visual, auditory, tactile, etc.) involved in the perception of the signal; 2) transfer of excitation to the central nervous system; 3) the transfer of signal information along the nerve pathways, its analysis and the formation of an efferent signal; 4) conducting an efferent signal from the central nervous system to the muscle; 5) excitation of the muscle and the appearance of a mechanism of activity in it.

The maximum frequency of movements depends on the speed of the transition of the motor nerve centers from the state of excitement to the state of inhibition and vice versa, i.e. it depends on the lability of the nervous processes.

The speed manifested in integral motor actions is influenced by: the frequency of neuromuscular impulses, the speed of muscle transition from the tension phase to the relaxation phase, the rate of alternation of these phases, the degree of inclusion of rapidly twitching muscle fibers in the movement process and their synchronous work.

From a biochemical point of view, the speed of movement depends on the content of adenosine triphosphoric acid in the muscles, the speed of its splitting and resynthesis. In speed exercises, ATP resynthesis occurs due to the phosphocreatine and glycolytic mechanisms (anaerobic - without the participation of oxygen). The share of an aerobic (oxygen) source in the energy supply of various speed activities is 0-10%.

Genetic studies (the method of twins, comparison of the speed capabilities of parents and children, long-term observations of changes in the indicators of speed in the same children) indicate that the motor abilities

significantly depend on genotype factors. According to scientific research, the speed of a simple reaction is approximately 60-88% determined by heredity. A moderately strong genetic influence is experienced by the speed of a single movement and the frequency of movements, and the speed manifested in integral motor acts, running, depends approximately equally on the genotype and the environment (40-60%).

The most favorable periods for the development of speed abilities in both boys and girls are considered to be the age from 7 to 11 years. At a somewhat slower pace, the growth of various indicators of speed continues from I to 14-15 years. By this age, the results are actually stabilized in terms of the speed of a simple reaction and the maximum frequency of movements. Purposeful influences or engaging in different sports have a positive effect on the development of speed abilities: specially trained people have an advantage of 5-20% or more, and the growth of results can last up to 25 years.

Sex differences in the level of development of speed abilities are small up to 12-13 years of age. Later, boys begin to outstrip girls, especially in terms of the speed of integral motor actions (running, swimming, etc.).

The tasks of developing speed abilities. The first task is the need for the versatile development of speed abilities (reaction speed, frequency of movements, speed of single movement, speed of integral actions) in combination with the acquisition motor skills and the skills that children learn during their studies in an educational institution. For a teacher of physical culture and it is important for sports not to miss the junior and middle school age - sensitive (especially favorable) periods for effective impact on this group of abilities.

The second task is the maximum development of speed abilities during the specialization of children, adolescents, boys and girls in sports, where the speed of response or speed of action plays a significant role (running over short distances, sport games, martial arts, luge, etc.).

The third task is to improve speed abilities, on which success in certain types of labor activity depends (for example, in flying, when performing the functions of an operator in industry, power systems, communication systems, etc.).

Speed abilities are very difficult to develop. The possibility of increasing the speed in locomotor cyclic acts is very limited. In the process of sports training, an increase in the speed of movements is achieved not only by influencing the actual speed abilities, but also by other ways.

themes - through the education of strength and speed-strength abilities, speed endurance, improving the technique of movements, etc. by improving those factors on which the manifestation of certain qualities of speed significantly depends.

Numerous studies have shown that all of the above types of speed abilities are specific. The range of mutual transfer of speed abilities is limited (for example, you can have a good reaction to a signal, but have a low frequency of movements; the ability to perform a high speed starting acceleration in sprint running does not guarantee a high distance speed and vice versa). Direct positive transfer of speed takes place only in movements that have similar semantic and programming sides, as well as the motor composition. The noted specific features of speed abilities therefore require the use of appropriate training means and methods for each of their varieties.

Means of nurturing strength

The means of developing strength are physical exercises with increased burden (resistance), which purposefully stimulate an increase in the degree of muscle tension. Such means are called power. They are conditionally subdivided into basic and additional.

Fixed assets:

1. Exercises with the weight of external objects: dumbbells, stuffed balls, partner's weight, etc.

2. Exercises weighed down by their own body weight:

Exercises in which muscle tension created by the weight of its own body

Exercises in which your own weight is weighed down by the weight of external objects (for example, special belts, cuffs);

Exercises in which your own weight is reduced by using additional support;

Impact exercises in which the body's own weight is increased due to the inertia of a freely falling body (for example, jumping from a platform).

Additional funds:

1. Exercises using the external environment (running and jumping uphill, on loose sand, running against the wind, etc.)

2. Exercises using the resistance of other objects (rubber bands, elastic balls, etc.)

3. Exercises with partner opposition.

For an approximate set of exercises for developing strength, see Appendix (2, 10, 14, 18, 20, 24).

Tests to determine the level of development of strength

In the practice of physical education, quantitative strength capabilities are assessed in two ways:

1) using measuring devices - dynamometers, dynamographs;

2) with the help of special control exercises, strength tests.

To determine the level of development of speed-strength abilities and strength endurance, the following control exercises are used: jumping rope, pull-ups), push-ups from the floor or from a bench, lifting the body from a prone position with bent knees, hanging on bent and bent arms, long jump with places with two legs, raising and lowering straight legs to the limiter, jumping up with a swing) and without a wave of the arms (the height of the jump is determined).

The criteria for assessing speed-strength abilities and strength endurance are the number of pull-ups, push-ups, the time of holding a certain position of the body, the range of throws (throws), jumps, etc.

By the main control exercises to determine the strength abilities, tests were carried out for pupils of grades 4-5 of secondary school №26 in Khartsyzsk (see Appendix B).

For most of these control tests, studies were carried out, standards were drawn up and levels (high, medium, low) were developed, characterizing different strength capabilities (13, 24).

Tests to determine the level of development of strength in children 6-7 years old

Control exercises

Levels and points

Sufficient

Boys

Standing long jump (cm)

Hanging on bent arms (c)

13 or less

Standing long jump (cm)

94 or less

Jumping rope (times)

10 or less

Raising the torso in 30 seconds (times)

10 or less

Tests to determine the level of development of strength in children 8-9 years old

Control exercises

Levels and points

Sufficient

Boys

Standing long jump (cm)

126 or less

Hanging on bent arms (c)

Flexion and extension of the arms in the lying position

Standing long jump (cm)

114 or less

Jumping rope (times)

12 or less

Raising the torso in 30 seconds (times)

15 or less

Tests to determine the level of development of strength in children 10 years of age

Control exercises

Levels and points

Sufficient

Boys

Standing long jump (cm)

130 and less

Hanging on bent arms (c)

Flexion and extension of the arms in the lying position (times)

Pull-up on the bar (times)

Throwing a ball 150g (m)

17 or less

Standing long jump (cm)

118 and less

Jumping rope (times)

13 or less

Raising the torso in 30 seconds (times)

17 or less

Diet of astronauts

Strawberry diet

Diet on crab sticks

Mandarin Diet

View document content "" Testing to determine the motor abilities of students ""

Means of nurturing strength

Tests to determine the level of development of strength

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"" Testing to determine the motor abilities of students ""