"Watch your body if you like,

to keep your mind working properly."

R. Descartes.

Plan.

1. General provisions. Movement as a powerful factor in maintaining normal life.
2. Self control. Goals, objectives, research methods.
3. Subjective methods of self-control
5. Diary of self-control. Tips for keeping a diary.
6. Criteria for dosing physical activity. Determination of the optimal heart rate, individual range of the training zone.

7. Applications.

Health- the main value of life, it occupies the highest level in the hierarchy of human needs. Health is one of the most important components of human happiness and one of the leading conditions for successful social and economic well-being.

According to popular saying health- wealth that we receive once, but spend a lifetime. Our ancestors lived in close contact with the external environment and worked in sync with natural rhythms. We got up in the morning, fell asleep with the evening dawn. A person, engaged in hard physical labor, realized that he himself must take care of restoring his health.

Today, it continues to seem to a person that health is as constant as electricity and water supply, that it will always be, because. care for it is shifted by modernity to the shoulders of the state, health authorities, which should supply health as certain products, goods, services. Man has become a consumer, not a producer of his health.

Movement is a natural human need, a powerful factor in maintaining normal life. The English scientist Taylor calculated that since the appearance of man on earth, approximately 800 generations have changed, of which 600 still lived in caves, and, due to their lifestyle, were forced to move a lot and improve themselves physically: to catch prey, to dodge a predator could most fast, agile, hardy, well-aimed sapiens.

For a relatively short historical period, with the structure and biology of the human body unchanged, the share of motor activity in his life has sharply decreased from 60-70% to 10-15%. Meanwhile, numerous studies have proven the beneficial effect of motor activity not only on the improvement of a person’s motor potential, but also on the “production” and “reproduction” of his health. Suffice it to recall the words of the "father of medicine" Hippocrates: "The doctor provides care, nature and exercises heal."

Classes exercise have extremely complex and diverse effects on the human body. It has been proven by medical and sports sciences that training through physical activity increases the functionality of the body. This is due to an increase in the functional efficiency of muscle cells and the oxygen transport system. At the same time, it should be noted that only intensive physical exercise, which provide, first of all, the prevention of cardiovascular pathology. At the same time, a decrease in the risk of developing heart disease is not associated with the level of physical activity in general, but with those physical exercises that develop endurance: general (aerobic), strength, speed (p. 96).

At the same time, something else is well known: the uncontrolled use of physical culture and sports can lead not only to undesirable consequences, but also to harm health. Therefore, it is necessary not only competent planning and methodically correct conduct of classes, but also the dosage of physical activity adequate to the level of health. That involves providing all forms of physical exercise with regular self-control.

2. Self-control– regular monitoring of their health, physical development, physical fitness and their changes under the influence of regular physical exercises (physical culture and sports), using simple, generally available methods. Self-control significantly complements the data of medical and pedagogical control, contributes to right choice forms of classes, the selection of the optimal load for each student. To be able to analyze the effect of physical exercises on one's own body, to determine the dynamics of positive and negative changes, to know the state of one's own health, to exercise control over it is the task of self-control in particular, and one of the important directions in student health in general. The purpose of self-control is the prevention and timely detection of the adverse effects of physical exercises on the body of the student. Purpose determines tasks:

1. Increasing the general and sanitary culture (implementation of the basic rules of hygiene and healthy lifestyle life).

2. Conscious attitude to physical education classes, their correct organization.

3. Acquaintance with the available methods of self-control.

4. Acquisition of vital knowledge and skills for assessing the state of health, the level of physical development, physical fitness.

5. Determination of the state of health of one's own body, the level of its physical development, physical fitness.

Self-control consists of simple and generally accessible methods of observing and accounting for objective and subjective indicators:

1. The state of the body (well-being, sleep, appetite).

2. Physical development, incl. functional.

3. Physical fitness based on the evaluation of the results of tests provided by the Program for Physical Education in universities.

Self-control methods should be understandable, simple, accessible and do not require special equipment. They are usually divided into subjective: assessment of well-being, sleep, appetite, etc., and objective: Heart rate, respiratory rate, body length and weight, chest volume, results of functional tests, tests, etc.

subjective methods.

well-being- subjective feeling of one's health is an important indicator of self-control.

Feeling is rated as:

Good

Satisfactory

A healthy person feels good, does not experience any unpleasant and pain. He is cheerful, calm, active, cheerful, studies with pleasure, with a desire to do physical exercises. Fatigue after exercise disappears after 2-4 hours. If fatigue lasts for a long time and is accompanied by lethargy, apathy, or vice versa, irritability, weakness, accompanied by headaches, dizziness, pain in the heart, in the right hypochondrium, in the joints, etc. - this may be signs of overwork, overexertion or illness. However, it should be noted that the deterioration of well-being may be due to other reasons. Sometimes after the first lessons or during the load of unprepared muscle groups may cause muscle pain. You should know that there is nothing to worry about, classes should not be stopped, it is only recommended to reduce the load. Accelerate the recovery of thermal procedures.

Dream is a subjective indicator of health. Dream evaluated:

By duration

By depth

By violations

Sleep should be calm, sufficient (at least 8 hours.) The best time for sleep - from 10-11 hours. pm till 7-8 pm. morning.

The slightest deviations in the state of health, not manifested by symptoms, immediately affect sleep. Good sleep is considered to be fast, strong enough, flowing without dreams and giving a feeling of cheerfulness in the morning. Sleep is considered bad, characterized by a long period of falling asleep or early awakening, awakening in the middle of the night. Such a dream does not give a feeling of rest, cheerfulness.

Appetite characterized as:

Good

elevated

Reduced

Missing

An improvement in appetite indicates an increase in metabolic processes, the state of appetite in the morning is especially important. Lack of appetite in the morning for 2 hours after waking up often indicates violations, a pre-morbid state of the body.

Observations should be carried out regularly, at the same time, better in the morning after waking up, 3-4 hours after class, in the morning of the next day. This will allow you to assess the impact of the load and the speed of recovery of body systems, as well as compare your performance with the average, recommended, evaluate them in dynamics.

It is very important in the process of self-control to monitor the dynamics of your physical development.

Physical development- the process of changing the natural morphofunctional properties of the body during an individual life. The most common and accessible methods for studying physical development are:

Somatoscopy - examination of the body (somatos - body, skopeo - I look)

Anthropometry - measurements (anthropos - man, metreo - measure)

The level of physical development is determined by the methods of anthropometric standards, correlations, indices based on anthropometric measurements.

Somatoscopic With methods for assessing physical development

1. Body type(according to M.V. Chernorutsky).

Asthenic - the predominance of "long" body sizes over "latitudinal"

Hypersthenic - the predominance of "latitudinal" dimensions over "long"

Normosthenic - the proportionality of the "long-length" and "latitudinal" body sizes.

2. Posture.

correct

Wrong

Correct posture is defined by an imaginary vertical line that passes through the top of the skull and intersects the lines connecting the auricles and the joints of the shoulders, hips, knees, ankles. The chin should be at a right angle to the body, the shoulders should be laid back, the chest should be raised. The abdomen is tucked up.

To determine your posture, you need to stand naked at the mirror and critically examine yourself from all sides, using an additional hand mirror. Define:

- head position in relation to the vertical (stretching the head forward, tilting to the sides);

- shoulder girdle - omission or elevation of one of the shoulders, tight fit of the shoulder blades or lagging behind the ribs;

- stomach- normal, retracted or pendulous;

- curvature(scoliosis)

3. Formaruk

Direct - when raising the arms up, the axes of the shoulder and forearm coincide

X-shaped - the axes form an angle

4. The shape of the legs.

- P straight line - the axes of the thigh and lower leg coincide

X-shaped - between the axes the angle is open outward

O-shaped - the corner is open inside

5. The shape of the foot.

Normal - "isthmus" distinct

Flattened - the "isthmus" is moderately pronounced

Flat - "no isthmus"

6. Muscular development.

Assessed by the severity of the relief.

Good

The average

Uniform

Uneven

Assessment of physical development

Data somatoscopy ( table number 2)

1. Body type - __________________________________________

2. Posture (general assessment) ______________________________________________

Flaws_________________________________________________

3. The shape of the arms ___________________ Legs _____________________ Stop _________________

4. Development of muscles _______________________________________________

Objective methods of self-control

These are the methods of self-control that are based on objective indicators physical development, functional state, physical fitness, which can be measured and quantified.

Anthropometric methods for studying physical development

With the help of anthropometry, objective data are obtained about the parameters of the human body, such as height (length), mass (weight), circumference chest ZHEL and others.

To obtain data suitable for subsequent evaluation, it is necessary:

1. Make measurements in accordance with the generally accepted methodology.

2. 2. Measurements should be taken in the morning, preferably on an empty stomach, at the same hours.

3. 3.Assessment of physical development to be carried out according to the recommended standards and supplemented with the results of somatoscopy.

Body length (height). It is measured with a stadiometer with an accuracy of 0.5 cm in the “at attention” position, with three points touching the rack: shoulder blades, buttocks, heels. The greatest length is observed in the morning. In the evening, as well as after intensive physical exercises, growth can decrease by 2 centimeters, and after weight training - by 3 cm or more due to compaction of the intervertebral discs.

Body weight (weight) It is measured standing on the scales in the center of the platform with an accuracy of 0.5 kg during physical exercises. Growth and weight control should be carried out monthly at the same time, preferably in the morning, on an empty stomach, in the same clothes.

Chest circumference. It is measured with a centimeter tape: behind - at the angles of the shoulder blades, in front - for men - along the lower edge of the nipple circles, for women - at the level of the mid-sternal point (the border between the middle and lower thirds of the sternum).

The data obtained during somatoscopy and anthropometry make it possible to assess the level of physical development and physique features. An estimate can be given by comparing the received data with the proper value:

Method of indices or indicators;

Method of standards and anthropometric profiles.

Indices for determining physical development ( table no. 1)

No. p / p	index	Formula	Averages	Own indicators	grade
1.	weight-growth kettle	M (g) : D (cm)	M=380-410g/cm W=360-400g/cm	55000:170=324	Below average
2.	Pignet - General physical. development (body strength)	L(cm)-(M(kg)+O(cm)	<10-телосложен. крепкое; 10-20-хор.; 21-25-средн.; 26-35-слаб.; >36 very weak	170-(55+90)= 170-145=25	Chorus.
3.
4.	body weight	M (kg): D (m) incl.	19-25kg/m wkv	55:(1,7*1,7)=55:2,89=19	Avg.
	Erisman-development of the chest	O (cm) - 0.5D (cm)	M=5-8cm W=3-8cm	90-85=5.0 90-85=5,0	Avg. Higher Avg.
6.	The formula for the dependence of height on the height of parents	Yun. - (father's height and mother's height * by 1.08): 2. Dev. - (father's height * by 0.93 + mother's height): 2		((185+170)*1,08):2=191 (185*0,93+170):2=

M - weight (weight) D - length (height) O - chest circumference

Data anthropometry.

Anthropometric profile (according to D.F. Deshin) (table No. 3)

sign	Your data	Very low	low	Below the average	Average data	Above average	High	Very high
standing height					171,7
Body mass					65,2
chest - inhale
chest - exhale					90,2
Excursion of the chest
VC
Shoulder diameter					39.2
Pelvis diameter					27,4
brush power right hand					55.4
The strength of the left hand					46.2

Determination and assessment of the functional state of the CCC.

Particular importance in the study of CCC should be given to the correct assessment pulse. Pulse (pulsus - push) is the jerky displacement of the walls of the arteries when they are filled with blood ejected during left ventricular systole. It is recommended to count the pulse regularly at the same time of day at rest, preferably in the morning, after waking up. The pulse is determined by palpation on one of the peripheral arteries by pulse waves. Usually, the pulse is counted on the radial artery in 10-second time intervals 6 times. During exercise, it is not always possible to determine and accurately calculate the pulse on the radial artery, so it is recommended to count the pulse on the carotid artery or on the projection area of ​​the heart. In an adult healthy person Heart rate at rest - 60 - 90 beats per minute. An increase in heart rate of more than 90 beats per minute is called tachycardia, less than 60 beats is called bradycardia.

When monitoring heart rate, attention should be paid to the rhythm of the pulse and its filling. A pulse is considered rhythmic if, when counting the number of beats in 10 seconds, the intervals do not differ by more than 1 beat (10,11,10,10,11,10). If “gaps” are felt during the measurement (the heart seems to freeze), then on the face of extrasystoles (extraordinary contractions of the heart muscle) or arrhythmia - significant fluctuations in the pulse: (9,11,13,11,8,10), this is a signal for carrying out in-depth examination. The frequency of failures less than 4:40 (i.e. less than 4 pauses in the work of the heart in 40 seconds) indicates functional disorders associated with physical and emotional overload. In this case, you should reduce the load, and after the doctor's recommendations, contact a cardiologist. Subsequently, one should study the principles of health training and find methodological errors.

A sufficiently informative indicator of the state of the cardiovascular system is the dynamics of heart rate when performing orthostatic test. It is best done in the morning after waking up. Sequence:

1. measurement of heart rate (pulse) for 15 seconds. with recalculation for 1 min. lying down (P1)

transition to a standing position

2. measurement of heart rate after 1 min. (P2)

3. < 6 – отличная реакция

analysis: P1-P, difference

6 - 10 - good

10 - 14 - satisfactory

15 - 20 - bad

> 20 - the reaction is unsatisfactory

An increase in heart rate by more than 20 beats indicates a decrease in CCC function.

The functional state of the cardiovascular system and the degree of fitness can be determined independently using tests with dosed physical activity.

One-time test with squats.

Sequence:

1. rest for 3 minutes;

2. pulse measurement in 15 seconds. converted to 1 min. (initial pulse);

3. test execution: 20 deep squats for 30 seconds. Squats are performed while maintaining the vertical position of the body, the knees are retracted to the sides, the arms are forward, do not hold your breath;

4. measuring the pulse in the first 15 seconds. with subsequent recalculation for 1 min., as well as at the end of the 2,3,4,5th min.

5. determination of the recovery time of the pulse;

6. comparative analysis as a percentage of the initial level of heart rate. The change in heart rate after exercise - squats, as well as the recovery time of the pulse is compared. Increase in heart rate

20% - excellent response, recovery time less than 3 minutes.

21-40% - good reaction, recovery time - 3-4 minutes.

41-65% - satisfactory

66-75% - bad

So, for example, if the heart rate was 60 bpm, and after the load 70 bpm, when making calculations

60 beats - one hundred%; 10 beats - X%; 60:100=10:X; X=17%, i.e. load response is excellent.

Sample from 3 min. running

Sequence:

1. measurement of the initial pulse;

2. performance of the test: running in place with a high hip lift at a pace of 180 steps per minute for 3 minutes, breathing is free, the arms do not strain, they move at the pace of the movement of the legs;

3. Measurement in the first 15 seconds. with recalculation for 1 min., as well as at the end of the 2,3,4,5th min.

4. determination of the recovery time of the pulse;

5. comparative analysis. Increase in heart rate

< 70-% - отличная реакция

71-80% - good

81-90% - satisfactory, recovery time 4-6 minutes.

90-100% - unsatisfactory

Rufier's test.

Sequence:

1. rest for 5 minutes lying or sitting;

2. pulse measurement for 15 seconds (P1);

3. test execution: 30 squats in 45 seconds;

4. heart rate measurement of the first (P2) and last (P3) 15 seconds of the first minute of recovery

5. Comparative analysis of working capacity according to the Rufier index (IR)

IR \u003d (P1 + P2 + P3-200): 10

With an index: from 0 - 2.9 - the reaction is good

from 3 -6 - medium

from 6 -8 - satisfactory

> 8 - unsatisfactory

Definition and assessment of the functional state respiratory systems s.

In an adult at rest, the number of respiratory movements per minute ranges from 14-18 cycles, in athletes - 8-14.

Respiration rate is measured as follows:

1. Preparation. The palm is placed so that it captures the lower part of the chest and upper part belly.

2. Turn on the stopwatch.

3. Counting the number of cycles in 1 min. One cycle is the interval between a full inhalation and exhalation.

4. Comparative evaluation.

It is possible to determine the state of the respiratory system, its functional readiness by a breath-holding test:

Inhale (Stange test)

On exhalation (Gencha test)

The sequence of the test:

1. after 5 min. rest sitting 3 deep breaths and exhalations

2. a full breath is taken

3. breath is held and the delay time is fixed

4. Analysis is being carried out. Breath hold:

-> 80 sec. - good condition,

65-70 - average condition,

- < 65 сек. – слабое состояние дыхательной системы.

The same sequence is performed during the Genchi test (on exhalation):

good condition of the respiratory system - 45 or more seconds; average - 35-40 seconds; weak - less than 20 sec.

Basic requirements for sampling:

1. Samples must be taken at the same time for 1.5 hours. before meals or after, preferably in the morning.

2. Watch your breath, do not hold it.

3. Determine the fluctuations of pulse waves on the carotid arteries.

5. Diary of self-control.

Regular monitoring of the state of your body, physical and functional development, allows you to give them objective assessment: assess the state of your health, determine the functionality of your body, and, therefore, make the necessary changes in own style and lifestyle.

All data must be recorded in a special diary for further analysis at certain intervals:

At the beginning and end of the month

At the end of the semester

In the end school year

Self-observation is carried out daily, preferably in the morning, after waking up. Objective parameters include those that can be assessed and quantified: anthropometric data, indicators of physical and functional development, physical fitness. To the subjective - well-being, sleep, appetite, etc., depending on the subject himself.

That. the main condition for ensuring health effect when doing physical exercises, the magnitude of the loads corresponds to the functional capabilities of the body. Therefore, for the implementation of self-control, each student must know the criteria for dosing physical activity, i.e. first of all, to know and be able to determine the levels of permissible loads.

6. Criteria for dosing physical activity.

In health training, there are the following methods of dosing the load:

2.1. By relative power (in% to the IPC).

2.2. By the magnitude of physiological parameters (heart rate, energy costs).

2.3. By absolute and relative values ​​of the number of repetitions of exercises

(number of repetitions in % to max number of repetitions).

2.4. According to subjective feelings.

2.1. Criteria for dosing physical loads by relative power

(in % to the IPC).

When dosing the magnitude of the loads in accordance with the level of the IPC or max

performance requires submaximal and maximum power tests.

In recreational training, it is recommended to use loads of moderate power (40-60% of the MPC), which provide stimulation of aerobic sources of energy production. According to V.L. Karpman as a co-author. (1988), in order to maintain health, it is necessary to have the ability to consume oxygen for at least 1 kg of weight - for women at least 42 ml / min, for men - at least 50 ml / min.

During the working day, energy consumption for physical activity, physical exercises should not exceed 25-35% of the level of the IPC. For example, with a load of 50% of the IPC during a full working day, work can continue without harm to health for no more than 12 weeks, and with loads of 65-70% of the IPC - no more than 2-3 days (154). Therefore, with a known individual value of the IPC, it is possible to determine the permissible levels of intensity of labor, training, competitive loads. For this purpose, you can use table No. 1 of the maximum allowable time for loads of different intensity by VL Karpman in co-author (1988).

The maximum duration of physical activity of different

intensity. Table #1

You can determine the IPC during self-control using the 12-minute test of K. Cooper (105) based on the change in distance that is overcome during this time.

It has been established that the following relationship exists between the distance covered and oxygen consumption.

Correlation between the results of the 12-minute test

Cooper and the IPC. Table number 2

Taking into account these regularities for people of different sex and age, an appropriate scale for assessing the level of physical fitness (PFP) has been developed.

Physical Fitness Assessment Scale (PFA)

according to the results of the Cooper test - 12- minute run, km. Table #3

UFP	Floor	Up to 30 years old	30-39 years old
1. Very bad	M F	Less than 1.6km Less than 1.5km	Less than 1.5km Less than 1.3km
2. Bad	M F	1.6-1.9km 1.5-1.8km	1.5-1.84km 1.3-1.6km
3. Satisfactory	M F	2.0-2.4km 1.85-2.15km	1.85-2.24km 1.7-1.9km
4. Good	M F	2.5-2.7km 2.16-2.6km	2.25-2.64 km 2.0-2.4 km
5. Excellent	M F	2.8km or more 2.65km or more	2.65km and more 2.5km or more

2.2 Criteria for dosing physical activity in terms of magnitude physical parameters(heart rate, energy costs).

Load regulation With taking into account the indicators of the IPC under normal conditions is complex and difficult. Therefore, in practice, within the framework of self-control, it is advisable to dose the load according to heart rate.

When dosing the intensity of physical activity according to heart rate, gradation is used for four zones of the training regime, which must be used especially when self-study.

Zero zone training mode. Low intensity load, heart rate 100-130 beats/min, aerobic energy supply zone, oxygen demand is fully satisfied. This area is for the handicapped. Athletes run in this mode for the purpose of recovery after heavy physical exertion.

First zone. Load of medium intensity, heart rate 130-150 beats / min, also an aerobic energy supply zone. Oxygen request is fully satisfied and oxygen debt is not formed. In the first zone, it is recommended to conduct training for unprepared persons. Working in this mode is the basis of overall health improvement.

The second zone of the training mode. Load high intensity, heart rate 150-170 beats / min. The energy needs of the body due to aerobic metabolism are not covered, so anaerobic metabolism is turned on. An oxygen debt is formed, lactic acid accumulates, the acid-base balance shifts towards an increase in the acidity of the internal environment. The result is the inability to perform muscle work for a long time. For recreational purposes, loads at this level of heart rate are recommended periodically and only for trained individuals who are engaged in long-term (more than 2 years) in the aerobic mode. WHO considers permissible loads in heart rate up to 170 beats / min, and tests that raise heart rate to the maximum - exhausting.

Third zone. Maximum intensity load, heart rate 180-190 beats / min and above. This is an anaerobic supply zone, the load power is higher than the MIC level, an oxygen debt is formed with the accumulation of lactic acid. This level of heart rate is associated with an unfavorable situation in relation to blood circulation: the inability to max level maintaining the stroke volume of the heart. Such loads are not used in recreational FC.

When performing physical exercises, it is necessary to observe the following ratio of the volume and intensity of the load: the greater its intensity, the less its volume and vice versa.

Physical activity should be dosed strictly individually.

Determination of the optimal heart rate. When using heart rate for individual dosing of the load, one should be able to determine the optimal heart rate using the formulas (35):

Beginners: HR = 170 minus age;

For those who exercise regularly for 1-2 years: heart rate = 180 minus age;

For those preparing for the competition: HR = 170 minus ½ age.

There are other ways to determine the load value (max heart rate):

For men: 205 minus ½ age (105);

For women: 220 minus age (935, 124).

Physical activity leads to an increase in heart rate after 1-2 seconds. However, to turn on the aerobic function, it is necessary that the load lasts 3 or more minutes (the period of CCC and respiratory systems working out)

For a good healing effect, you should maintain an optimal pulse for 20 minutes, exercising three times a week, or exercising 4 times, maintaining a pulse of 130 beats / min, and 150 beats / min for 10 minutes. (one)

Determination of the individual range of the training zone. Having determined the max load by heart rate, it is possible to calculate the boundaries of the training zone:

The lower limit is 50% of the max heart rate value;

The upper limit is 80% of the max heart rate value.

It is required to determine how many beats per minute will correspond to the value of 50% and 80% of max heart rate - the range of the individual training zone. For this you need:

1. Determine the value of max heart rate.

Ø Men: 205 - 18:2 = 196 beats / min.

Ø Women: 220 - 18 = 202 beats / min.

1. Determine the difference in heart rate values ​​in calm state(average indicators: male 60 beats / min, female - 65 beats / min.) from max heart rate:

Ø Men: 196 - 60 = 136 beats / min.

Ø Women: 220 - 65 = 137 beats / min.

1. Determine the lower limit of the training zone.

Why add ½ of the value obtained in the second action (50%) to the pulse in a calm state:

Ø Men: 60 + 136:2 = 60 +68 = 128bpm.

Ø Women: 65 + 137:2 = 65 + 68.5 = 133.5 bpm.

That. if after exercise your heart beats slower than the received value, this indicates that your load is insufficient.

4. Determine the upper limit of the training zone.

Why add the product of the value obtained in the second action by 80% to the pulse in a calm state:

Ø Men: 60 + 136 * 80 \u003d 60 + 108.8 \u003d 168.8 beats / min.

Ø Women: 65 \u003d 137 * 80 \u003d 65 + 109.6 \u003d 175 beats / min.

That. if after doing the exercises your heart beats faster than the value obtained, this indicates that your load is excessive and not adequate to your level of preparedness.

When dosing loads in order to increase the functionality of the cardiovascular system, the value of heart rate indicators should not be lower than 130 bpm. The optimal heart rate range is 130-170 bpm.

2.3. Criteria for dosing physical activity according to subjective sensations.

The optimal training effect on the body is exerted by physical activities approaching shortness of breath, but not causing it (1).

The “conversational test” has good information content, especially during cyclic loading. The ability to talk freely is an indicator of low-intensity exercise. The connection of mouth breathing or its difficulty during a conversation is a sign of a load of medium intensity. The appearance during exercise of pressing chest pain, noise and pulsation in the ears, a feeling of heaviness in the back of the head is a sign of excessive load and serves as a criterion for its reduction.

signs of fatigue:

Proper values ​​of functional indicators.

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Medical control, pedagogical control and self-control - one system protection, which ensures the full physical development of schoolchildren, since the data of personal observations are the most important addition to medical and pedagogical control.

Self-control is the regular application of a series of simple tricks for self-monitoring of the state of one's health during physical exercises during classes.

Self-control instills in schoolchildren a conscious attitude to activities aimed at strengthening health through physical exercises, observing the rules of personal hygiene, hardening the body.

A physical education teacher teaches schoolchildren to correctly understand the change in indicators self-control, necessarily emphasizes that self-control supplements, but does not replace medical and pedagogical supervision.

The tasks of the teacher are: explaining to students the importance of daily routine and regular self-control for health promotion and physical development; familiarization with the basic information on hygiene, anatomy, necessary for understanding and evaluating the indicators of available introspection; teaching schoolchildren simple observation techniques (counting the pulse, breathing rate, etc.)

Indicators that can be used in self-control are conventionally divided into objective and subjective.

TOsubjective indicators include: well-being, mood, sleep, appetite, performance, pain and other sensations resulting from exposure to the central nervous system of stimuli from the external and internal environment.

Objective indicators consider those that can be expressed in certain digital values ​​​​(body weight, pulse, respiratory rate, VC, dynamometry).

Self-monitoring data regularly (at least 3-4 times a week) are recorded in a self-control diary.

V diary of self-control write down in the column about well-being: good, usual, satisfactory, bad, weakness, lethargy, dizziness, palpitations, pain. In this column it is necessary to record the degree of fatigue after class, not tired, a little tired, overtired. The next day after class, they bring in: there is no fatigue, he feels good, there is a feeling of fatigue, he did not rest completely, I feel tired.

Before starting classes, you should learn on your own right now control the state of your body, which determines the degree of load that is feasible at the moment.

At the first stage of physical exercises should not cause shortness of breath and profuse sweating.

Then, when the body reaches the proper form, it is possible to implement the recommendations of N.M. Amosov "suffocate, do not sweat."

Pretty accurate control method behind the load is a certain number of heartbeats. Pulse it is more convenient to count in 10 seconds, then multiply by 6, find out how many there were per minute.

Your task: learning to quickly and accurately control the pulse on the spot, master the data obtained in motion. As the body begins to approach the optimal sports form, it is necessary to determine the heart rate limit, below which there are no significant changes in the load, i.e., the beneficial aerobic effect on the cardiovascular system stops, and training turns into a regular walk.

performance defined as good, normal, reduced, significant fatigue after study.

Simple indicator health is body weight. It is determined by regular weighing. Weight loss with incomplete recovery to baseline values ​​is usually an unfavorable sign, with the exception of this in obese schoolchildren.

well-being- this is a reflection of the activity of the whole organism and, first of all, the central nervous system. The absence of any signs of pain, cheerfulness, cheerfulness are signs of good health. The appearance of unusual sensations: muscle pain, dizziness, lethargy, headache, - signs of poor health.

sweating- defined as normal, moderate and weak. Increased sweating is associated with overload.

Pulse- this is a rhythmic, jerky oscillation of the walls of the arteries in accordance with the rhythm of the contraction of the heart.

V diary of self-control it is necessary to enter information about breathing: the number and quantity (superficial, deep, rare), as well as frequency and rhythm disturbances, the appearance of shortness of breath. Cough.

shortness of breath occurs when there is insufficient gas exchange.

Objective accounting data the impact of the load on the body of a schoolchild - when monitoring the data of hypoxic tests (duration of breath holding during inhalation and exhalation in seconds per VC).

Gynecological control is a must for girls. From month to month, a girl must regulate the main indicators characterizing the course of menstruation (frequency, profusion, duration, and other deviations).

Diary of self-control physical exercises are periodically shown to the physical education teacher to monitor and record recommendations on the further regimen of classes, home physical education classes.

• V school age there are many conditions for the formation of independence and self-control.
• For the successful development of independence and self-control among students, it is necessary to know the level of their psychomotor skills and ability to think.
• The development of students' independence and activity should be part of the educational process of physical culture, which means that it requires careful planning, a well-thought-out methodology for influencing students, as well as systematic implementation at each lesson.
• Developing self-control and activity, one should rely on specific principles: independence, activity and individualization of students' activities. They also use methods that develop independence.

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Athlete self-control- this is the regular use by him of a number of simple techniques for self-monitoring of changes in the state of his health and physical development under the influence of physical exercises.

Thanks to self-observation, the athlete has the ability to independently control training process. In addition, self-control is of great educational and pedagogical importance, accustoming the athlete to active observation and assessment of his condition, to the analysis of the training methodology used.

Self-control is an important addition to medical control, but in no case can it replace it. Self-monitoring data can be of great help to the teacher and trainer in regulating training load, and the doctor - the correct assessment of the identified change in the health status of the athlete and his physical development.

The teacher, coach and doctor should explain to athletes the importance of regular self-monitoring for improving health, the correct construction of the training process and increasing sports interest, recommend using certain methods of observation, explaining how certain indicators of self-monitoring should change (for example, sleep, pulse, weight ) with the correct construction of training and cases of regime violations.

The teacher and coach, together with the doctor, should ensure that athletes correctly understand the changes in various body functions under the influence of physical activity. It is necessary to warn athletes against hasty conclusions when there are deviations in self-observation indicators, since incorrect conclusions can be followed by incorrect construction of training, as well as possible self-hypnosis of any disease that athletes do not actually have. It is important to explain to athletes that in case of deviations in indicators identified during self-monitoring, it is necessary to consult a doctor and a teacher or coach before taking any action.

It is essential to keep a self-control diary, which is part of the training diary that every athlete must keep. The doctor and teacher, coach, looking through this diary, will be able to see the dependence of changes in the athlete's health on the content and nature of the training.

Self-control indicators are usually divided into subjective and objective.

The group of subjective indicators includes well-being, performance assessment, attitude to training, sleep, appetite, etc. The meaning of each of these signs in self-control is as follows.

Well-being consists of the sum of signs: the presence (or absence) of any unusual sensations, pain with one or another localization, a feeling of cheerfulness or, conversely, fatigue, lethargy, etc.

The state of health can be: good, satisfactory or bad. When any unusual sensations appear, their nature is noted, they indicate after which they arose (for example, the appearance muscle pain after classes). Muscle pain usually occurs when exercising after a break or when rapid increase loads - overloads. When running, athletes may experience pain in the right (in the area of ​​the liver) and left (in the area of ​​the spleen) hypochondrium.

Pain in the right hypochondrium can occur with diseases of the liver and gallbladder, disorders of the heart. Sometimes athletes complain of pain in the heart area. In the event of heart pain during work, the athlete should immediately consult a doctor. With fatigue and overwork, headaches and dizziness may also occur, the appearance of which the athlete must necessarily note in the self-control diary.

Fatigue- this is a subjective feeling of fatigue, which is revealed in the unwillingness or inability to perform the usual workload, as well as physical exercises planned according to the plan. With self-control, it is noted whether fatigue depends on ongoing activities or on something else, how soon it appears, its duration.

The athlete should note the degree of fatigue after training (“not tired”, “a little tired”, “overtired”), and the next day after training - “no fatigue”, “I feel good”, “I still feel tired”, “completely I didn't rest, I feel tired.

It is also important to note the mood: normal, stable, depressed, oppressed; desire to be alone, excessive excitement.

The performance depends on general condition body, mood, fatigue, from previous work (professional and sports). Performance is rated as high, normal and low.

Lack of desire to train and compete can be a sign of overtraining.

Normal sleep, restoring the efficiency of the central nervous system, provides vivacity, freshness. In case of overwork, insomnia or increased drowsiness, restless sleep often appears (often interrupted, accompanied by heavy dreams). After sleep there is a feeling of weakness. The athlete must record the number of hours of sleep (remembering that sleep should be at least 7-8 hours, with heavy physical exertion - 9-10 hours) and its quality, and in case of sleep disorders - their manifestations poor falling asleep, frequent or early awakening, dreams , insomnia, etc.

Appetite is noted as normal, decreased or increased. Its deterioration or absence often indicates fatigue or a painful condition.

Of the objective signs during self-control, the pulse rate, weight, sweating, spirometry, dynamometry data are recorded, the respiratory rate is less often determined (since it is difficult to count the number of breaths in oneself) or any other functional tests are performed.

It is also necessary that the athlete periodically count the pulse after certain sports loads. In well-trained athletes, even after very heavy loads, the pulse rate usually does not exceed 180-200 beats per minute. The duration of the recovery of the pulse rate after certain sports loads is an important indicator of the functional state of the athlete.

Determination of weight (by weighing) is enough to carry out 1-2 times a week. The exception is those cases when it is necessary to strictly regulate the weight in accordance with weight class period of competition (for boxers, wrestlers, weightlifters). Weight checks are best done in the morning, on an empty stomach (after emptying Bladder and intestines). If practically this is not always possible, then you should always weigh yourself at the same time of the day on the same scales, without clothes.

Nutrition is of great importance. Abundant nutrition during the period reached sportswear may cause unusual weight gain for the condition. Excessive weight loss, which is not directly related to errors in the methodology and load of classes, may be due to incorrect general regime and malnutrition.

The teacher and coach should check the athlete's self-control diary at least once every 1-2 weeks. The doctor must get acquainted with him during repeated examinations of the athlete.

To assess the functional state, you can use the following available functional tests:

1. The Karsh step test recommended for healthy women. Here you will need a bench or a sturdy chair 30 cm high.

   It is necessary to stand on the bench and leave it for 4 counts: on the count of "one" put one foot on the bench, on "two" - the other, on "three" put one foot on the floor, on "four" - the other. The pace should be as follows: two full steps up and down in 5 seconds, 24 in 1 minute. Continue running the flow test for 3 min. After testing, immediately sit on a bench and count the pulse for 1 minute. Then compare the result (pulse for 1 minute) with the data in the table to find out how well you are prepared.

   Table 3.5. Karsh Step Test Results

   GRADE	Heart rate (bpm) depending on age
   	18 - 26 years old	27 - 60 years old
   Excellent	73	74
   Fine	74 - 82	75 - 83
   Good	83 - 90	84 - 92
   Satisfactorily	91 - 100	93 - 103
   mediocre	101 - 107	104 - 112
   Badly	108 - 114	113 - 121
   Very bad	115	122

   If this test is too easy for you, if you tall, and the data obtained will not reflect the true state of affairs, it is proposed to everyone who is taller than 152 cm to increase the height of the bench by 5 cm for every 7.5 cm of growth.

2. To assess the state of the respiratory, cardiovascular and regulatory systems in response to a change in the internal environment of the body (decrease in the oxygen content and increase in the concentration of CO2 in the blood), a functional test with a breath hold is used for self-control.

   Stange test- holding the breath while inhaling.

   After 5 min. rest while sitting, take 2-3 deep breaths and exhale, and then, taking a full breath, hold your breath and at the same time turn on the stopwatch. When breathing resumes, the stopwatch is stopped.

   The average indicator of the ability to hold one's breath while inhaling should be considered a time equal to 60-65 seconds. In case of illness or overwork, this time decreases significantly (up to 30-35 sec.)

   Genchi test- breath holding on exhalation. The breath is held after a full exhalation. The average indicator here is the ability to hold the breath on exhalation for 30 seconds.

3. The reaction of the cardiovascular system to physical activity can be fairly objectively judged by the results of the so-called orthostatic test. There are several. Most often in practice, the following is used: lying down for 5 minutes, counting the pulse - 1 minute, standing rest - 1 minute, counting the pulse - 1 minute. After that, the difference between the pulses in the lying and standing positions is calculated. Evaluation criteria: less than 12 cuts - good, 12-18 - satisfactory, 19-25 - bad, more than 25 - very bad.
4. Breath. The VC indicator (vital capacity of the lungs) - the maximum volume of air that a person can exhale after a deep breath - has a great information content about the potential capabilities of the device.

   The average indicators for boys aged 16-18 years are values ​​in the range of 4000-4500 cm3, and for girls of the same age 3000-3500 cm3. For athletes and athletes, these figures reach 6000 and even 7000 cm3 (rowers, swimmers, skiers).

5. Body weight, muscle strength indicators. The dynamics of sports results are bright and objective signs of the correct construction of the training process.

   Body weight (weight) should be measured weekly, at the same time, on the same scales, after checking their serviceability.

   Depending on the state of health, water and food regimen, educational or training load and other influences, body weight may change. Progressive loss of appetite and weight loss signal a problem in the athlete's body. This should be reported to the coach and the doctor. In systematically trained athletes, weight fluctuations are constant: after a strenuous workout, the loss of body weight is 1-2 kg. During the rest period, the mass is completely restored.

Decreased strength of individual muscle groups, cessation of growth sports achievements usually associated with a violation of the general or training regimen.

For self-control, it is advisable for each athlete to use one or more control tests, for example: pulling up on the bar, lifting legs from a hang on the gymnastic wall, climbing a rope for a while, etc.

On the sports results lack of sleep, erratic eating, frequent unscheduled physical activity, performance at competitions without sufficient preparation, training in a painful state, smoking, and drinking alcohol are negatively affected.

Questions for self-control

1. What forms of independent physical culture lessons exist?
2. Characteristics of morning hygienic gymnastics.
3. Methods of self-studying health-improving walking and running.
4. How to determine the optimal intensity of walking?
5. Describe the training zones during recreational jogging.
6. Methods of self-studying health-improving swimming.
7. The method of self-training by strength exercises.
8. Self-guided skiing and cycling.
9. Features of independent studies of women.
10. Factors taken into account when dosing physical activity.
11. Physiological criteria various kinds loads.
12. Planning independent physical exercises.
13. Accounting and control during independent physical training.
14. Energy consumption during various physical activities.
15. Hygiene of self-study.
16. hardening technique.
17. Subjective indicators of self-control during physical exercises.
18. Objective indicators of self-control during physical exercises.

1.Introduction…………………………………………………………………………… 3

2. Self-control in the process of physical education……………………… 4

2.1.Diagnosis and medical control of an athlete ………………………………….. 4

2.2. Self-control, its main methods, indicators, evaluation criteria,

diary of self-control………………………………………………………………… 7

2.3.Correction of the content and methods of physical exercises

and sports according to the results of control…………………………………………….. 16

3.Conclusion………………………………………………………………………….. 17

4. List of used literature……………………………………………… 18

1. Introduction.

self control is a method of self-observation of the state of one's body in the process of doing physical exercises and sports. Any person who has begun to systematically engage in physical exercises should regularly monitor the state of his body, which will help to correctly regulate the amount of load during exercise, evaluate the results of self-training and, if necessary, change the training regimen.

Physical exercise has a comprehensive effect on human body. Under the influence of systematic physical exercises, the body's nonspecific resistance to a variety of adverse factors increases: infections, sharp temperature effects, radiation, intoxication, etc.

With regular physical exercises, the activity of all organs and systems is activated, muscle volume increases, metabolic processes increase, and the cardiovascular system improves. Thus, the physical fitness of those involved improves, the loads are easily transferred, and the previously inaccessible results in different types exercise becomes the norm.

At the heart of the achievement of sports results by professional athletes and their growth are adaptive processes occurring in the body. Using self-control, they evaluate their physical development, motor qualities and functionality.

Self-control is necessary so that classes have a training effect and do not cause health problems.

2. Self-control in the process of physical education

2.1 Diagnosis and medical control of an athlete.

Everyone who decides to go in for sports should know that desire alone is not enough, you should clearly imagine and determine what physical exercises and workouts are suitable for you, according to your health and level. physical training. Before you start doing it yourself, you need to pass the diagnosis

Diagnostics includes the theory and methods for determining the state and level of fitness of athletes, as well as the principles for determining and building a diagnosis. The basis of diagnostics is statistically analyzed information accumulated over the years, which makes it possible to compare and evaluate the results of the latest testing with similar data from previous years. Sports and pedagogical diagnostics organically fits into the system of training athletes. It is aimed at obtaining information (diagnosis) about the physical condition and special preparedness of athletes. The diagnostic program includes a functional diagnostic examination and testing of the leading physiological systems and functions for this sport:

the central nervous system,

autonomic nervous system

the cardiovascular and respiratory systems,

neuromuscular apparatus,

the internal environment,

physical development,

somatic and biological maturity (in those sports in which high sports results are achieved at a young age),

psychophysiological state.

To solve all these problems, special research programs have been developed. professional athletes and those involved in recreational physical education. Studies are carried out at rest and during physical activity. So, for example, a set of studies at rest includes:

medical examination, preparation of medical and sports analysis;

electrocardiography (with an active orthoprobe);

Ultrasound examination of the heart (if necessary - internal organs: liver, kidneys, etc.);

biochemical blood test (if necessary, determination of hormonal status);

Anthropometric studies (measurement of body size), body composition (ratio of fat and muscle mass), biological age, etc.

In studies with physical loads, an important place is occupied by the selection of means and methods for setting the test load. Depending on the age, gender, specialization and qualification of athletes, physical activities of the following nature can be used:

· stepwise increasing submaximal power with limited operating time (type PWC 170) and "to failure";

limiting character with a constant power from 1 to 7-12 minutes (such as holding the critical speed, power, speed (power) of the anaerobic threshold, etc.);

· with variable speed (power) of repeated or interval character;

· modeling of competitive activity.

During the diagnostics, objective indicators of self-control are carefully recorded: heart rate, blood pressure, respiration, weight, anthropometric data. Diagnostics is also used to determine the trainee's fitness. Assessment of the reaction of the cardiovascular system is carried out by measuring the heart rate (pulse), which at rest in an adult man is 70-75 beats per minute, in a woman - 75-80.

Generalization and analysis of studies conducted on athletes allows us to formulate the factors that determine and form the level of functional readiness of the subjects:

·physical development,

functionality of the main physiological systems of the body,

immune status,

psychological status,

The next group of factors that form functional readiness are:

sports activity, its specificity, correlated with the sport,

duration of lessons

success in achieving sports results.

Another group of factors that form functional readiness is represented by methodological foundations organization of the training process:

training regimen

volume and intensity of training loads,

the ratio of means and methods of development physical qualities, psychophysical tension,

calendar and rules of the competition.

The lack of control over the physical condition and preparedness of athletes, based on objective diagnostics, can lead to the development of overwork, a significant decrease in performance and, in the future, to the occurrence of diseases and injuries.

Physical education cannot be carried out without medical supervision. Medical control is a system of medical support for all contingents of the population involved in physical culture, sports, and tourism. The main purpose of medical examinations is to determine and assess the state of health, physical development and physical fitness of the examined. The data obtained allow the doctor to recommend the types of physical exercises, the amount of load and the method of application in accordance with the state of the body. In the normal state of a person, all his organs and systems function most correctly, in accordance with the conditions of life. The activities of all bodies are interconnected, coordinated and represent a single complex process. The whole organism as a whole expediently and effectively adapts to changing conditions, strengthening the mode of activity, and differs high level capacity, including physical performance. During a medical examination, determining and evaluating the state of health and the level of physical development, the doctor thereby reveals the level of physical fitness.

Medical control in the process of physical culture is aimed at solving three main tasks:

1. Identification of contraindications to physical training;

2.determining the level physical condition(UFS) to prescribe an adequate training program;

3. control over the state of the body in the process of training (at least twice a year).

In the Regulations on medical control of physical education population, the following main forms of work are defined:

1. Medical examinations of all persons involved in physical culture and sports.

2. Dispensary care for individual groups of athletes.

3. Medical and pedagogical supervision in the process of training sessions and competitions.

4. Medical and sanitary support of industrial gymnastics.

5. Medical and sanitary support of competitions.

6. Prevention of sports injuries.

7. Preventive and current sanitary supervision of the places and conditions of the physical education classes and competitions.

8. Medical consultation on physical education and sports.

9. Sanitary and educational work with those involved in physical education and sports.

10. Propaganda of the health-improving influence of physical culture and sports among the population.

11.Improving the qualifications of medical workers on issues of medical control.

12. The use of modern diagnostic methods and the use of equipment, computer programming, functional and biochemical research methods, psychological testing, etc.

Medical control is provided by specialists of medical institutions, sports medicine dispensaries and, under their organizational and methodological guidance, the entire network of medical institutions. Admission to organized physical culture classes is carried out on the basis of a medical examination using medical control methods. Permission to participate in competitions is issued by persons who have undergone appropriate training and medical supervision. Heads of teams of physical culture and sports clubs, directors and rectors of educational institutions, teachers, coaches and instructors of physical culture should monitor the timely conduct of a medical examination.

2.2. Self-control, its main methods, indicators, evaluation criteria,

diary of self-control.

The healing value of physical culture is well known to have a huge number of studies showing the positive effect of physical exercises on the musculoskeletal system, central nervous system, blood circulation, respiration, excretion, metabolism, thermoregulation, internal secretion organs. At the same time, there are cases when excessive physical activity is detrimental to health, so it is very important to systematically monitor your well-being and general health. When deciding on the dosage of training loads, it is important to have a competent self-control. The most convenient form of self-control is keeping a self-control diary (table No. 1).

Table #1

Diary of self-control.

Indicators	April 22	April 23	April 24	25th of April
well-being	Good	bad	Satisfactory	Good
performance	Good	Reduced	Satisfactory	Good
Dream	8 hours, strong	6 o'clock, did not fall asleep for a long time	7 o'clock, sensitive	8 hours, strong
Appetite	Good	Bad	Moderate	Good
	With pleasure	I don `t want	Don't care	With pleasure
The nature of the training and how it is transferred	10 min warm-up, 15 min basket shots, 40 min double-sided play, training is easy to carry	Didn't exercise	10 min warm-up, 15 min basket throws, 20 min tactical options, 25 min double-sided game, the training is well tolerated.	10 min warm-up, 20 min cross-country in the park, 15 min basket throws, 15 min jumps; training is well tolerated
Violation of the regime	Did not have	The night before party until 1 am with wine drinking	Did not have	Did not have
Pulse (at rest in minutes)	62	64	63	62
Spirometry, cm 3	4200	4000	4100	4200
Breath (per minute)	16	18	17	16
Body weight, kg	71,4	72,4	71,8	71,5
Muscular strength of the hand: right	55	52	53	55
left	51	48	49	51
sweating	Moderate	-	Abundant	Moderate
Other data	-	Pain in the intestinal area	-	A little sore calf muscles

Diary of self-control allows you to identify early signs of overwork and make appropriate adjustments to the training process in time. It serves to account for independent physical education and sports, as well as registration of anthropometric changes, indicators, functional tests and control tests of physical fitness, monitoring the implementation of a weekly motor regimen. The diary should also note cases of violation of the regime and how they affect classes and overall performance. Regular diary keeping makes it possible to determine the effectiveness of classes, means and methods, optimal planning of the magnitude and intensity of physical activity and rest in a separate lesson.

Current self-control and periodic medical control increase the efficiency and ensure the safety of health-improving physical culture. To keep a self-control diary, you need a notebook, which should be divided into self-control indicators and dates. Indicators of self-control can be conditionally divided into two groups - subjective and objective.

Main objective the criterion of tolerability and effectiveness of training is heart rate (pulse) . The pulse can be counted on the radial artery, temporal artery, carotid artery, in the region of the cardiac impulse. To do this, you need a stopwatch or a regular watch with a second hand. The pulse of a healthy untrained man at rest is 70-80 beats per minute, women 75-85 beats. Any physical activity, even a small one, causes an increase in heart rate. The value of heart rate obtained in the first 10 seconds after the end of the load characterizes its intensity. It should not exceed the average values ​​for a given age and fitness level. The total indicator of the magnitude of the load (volume plus intensity) is the value of heart rate, measured 10 and 60 minutes after the end of the session. After 10 minutes, the pulse should not exceed 96 beats / min, or 16 beats per 10 s, and after 1 hour it should be 10-12 beats / min (no more) higher to the working value. For example, if before the start of the run, the pulse was 60 beats / min, then if the load was adequate, 1 hour after the finish, it should be no more than 72 beats / min. If, within a few hours after training, the heart rate values ​​are significantly higher than the initial ones, this indicates an excessive load, which means that it must be reduced. A prolonged increase in heart rate (within several days) is usually observed after overcoming a marathon distance.

Objective data reflecting the total value of the training effect on the body and the degree of recovery can be obtained by daily counting pulse in the morning after sleep, lying down. If its fluctuations do not exceed 2-4 beats / min, this indicates good exercise tolerance and complete recovery of the body. If the difference in pulse beats is greater than this value, this is a signal of incipient overwork; in this case, the load should be reduced immediately.

The state of the cardiovascular system can be monitored by orthostatic and clinostatic tests. An orthostatic test is carried out in this way. It is necessary to count the pulse while lying in bed. Then slowly stand up and after 1 minute, count the pulse again in an upright position. If the difference in heart rate in the vertical and horizontal position does not exceed 10-12 beats / min, then the load is quite adequate and the body recovers well after training. If the increase in heart rate is 18-22 beats / min, then the condition is satisfactory. If this figure is more than the indicated values, this is a clear sign of overwork, which, in addition to excessive training volume, can be caused by other reasons (constant lack of sleep, past illness, etc.)

Clinostatic test - transition from a standing position to a lying position. Normally, there is a decrease in the pulse by 4-6 beats per minute. A more pronounced slowing of the pulse indicates an increase in the tone of the autonomic nervous system.

An important indicator of health status is arterial pressure before and after loading. At the beginning of the load, the maximum pressure rises, then stabilizes at a certain level. After the termination of work (the first 10-15 minutes) decreases below the initial level, and then comes to the initial state. The minimum pressure during light or moderate exercise does not change, and during strenuous hard work it increases by 5-10 mm Hg.

It should be pointed out that the subjective symptom of increased blood pressure serves as throbbing headaches, heaviness in the back of the head, flashing before the eyes, tinnitus, nausea. In these cases, you must stop exercising and consult a doctor.

It is known that the values ​​of the pulse and the minimum arterial pressure normally coincide numerically. Kerdo (a Hungarian doctor) proposed to calculate the index using the formula

IR(Kerdo index)=D/P,

where D is the minimum pressure, P is the pulse.

In healthy people, this index is close to one. In violation of the nervous regulation of the cardiovascular system, it becomes more or less than one.

The state of the normal function of the cardiovascular system can also be judged by the circulatory economization coefficient (CEC), which reflects the ejection of blood in 1 minute. It is calculated by the formula:

Hell max. -BP min., multiplied by the pulse rate.

The CEC in a healthy person is 2600. An increase in CEC indicates a difficulty in the work of the cardiovascular system.

It is also very important to make assessment of respiratory functions . It must be remembered that when performing physical exercises, oxygen consumption increases, which is associated with ventilation of the lungs due to deepening of breathing or an increase in the number of respiratory movements. From the first physical exercises, a person must learn to breathe correctly.

There are three types of breathing: chest, abdominal (or diaphragmatic) and mixed. This division is based on which muscles are predominantly involved in breathing. The type of breathing can vary depending on the physical activity, the nature of the workout, and other reasons. To breathe correctly means to breathe deeply, rhythmically, with full breasts. However, the rhythm of breathing can change during physical exertion due to changes in ambient temperature, emotional experiences. The frequency of breathing can be used to judge the amount of physical activity. Normally, the respiratory rate of an adult is 16-18 times per minute. They count their number by placing the palm of the hand on the lower part of the chest and upper abdomen (inhalation and exhalation are taken as one breath). When counting, you should try to breathe normally, without changing the rhythm.

For operational control over the intensity of the load, you can also use breathing indicators, which can be determined directly during the run. These include nasal breathing test . If you breathe easily through your nose while running, this indicates an aerobic training regimen. If there is not enough air and you have to switch to a mixed nose - mouth type of breathing, then the running intensity corresponds to a mixed aerobic-anaerobic energy supply zone and the speed should be somewhat reduced.

It can also be successfully used speaking test . If during the run the student can easily maintain a casual conversation with a partner, then the pace is optimal. If he begins to choke and answer questions in monosyllabic words, this is a signal of a transition to the mixed zone.

An important indicator of respiratory function is lung capacity - the volume of air received at the maximum exhalation made after the maximum inspiration. VC is measured using water, air or portable spirometers, which are always available at medical stations at sports facilities. It is advisable to repeat the measurement of VC several times with an interval of 0.5-1 minute until the same result is obtained. Its value, measured in liters, depends on gender, age, body size and physical fitness. On average, for men it is 3.5-5 liters, for women - 2.5-4 liters. At proper training the value of VC increases, but not very quickly.

There is also one rather simple method of self-control "with the help of breathing" - the so-called Stange test (named after the Russian physician who introduced this method in 1913). Inhale, then exhale deeply and inhale again, hold your breath, using a stopwatch to record the time you hold your breath. As you train, the breath holding time increases. Well-trained athletes hold their breath for 60-120 seconds. Overworked, overtrained - the ability to hold your breath is sharply reduced.

The level of physical development, body weight, muscle strength, coordination of movements by age - anthropometric indicators.

With age weight body increases due to the deposition of fat in the abdomen, chest, neck, and overall mobility decreases. Fullness interferes with a person, his endurance, health. It is known that body weight is directly dependent on height, chest circumference, age, gender, profession, diet, physique. Constantly monitoring body weight during physical education is just as necessary as monitoring the state of the pulse and blood pressure. used to determine normal body weight. various ways, the so-called weight-height indices. Widely used in practice Brock's index . normal weight the body of people with a height of 155 to 165 is equal to the length of the body in centimeters, from which the figure 100 is subtracted. All deviations in the direction of increase or decrease are considered excess or lack of weight. With a height of 165-175, the figure 105 is subtracted, and with a height of 175 and above - 110 cm. You can use the weight-to-height index for comparing weight and height ( Quetelet index ). Body weight in grams divided by height in centimeters. Weight is considered normal when 1 cm of height is 350-400 g for men, 325-375 g for women.

Excess weight up to 10% is regulated by physical exercises, restrictions on the use of carbohydrates (bread, sugar, etc.), with an excess of weight over 10%, the intake of animal oil and carbohydrates should be sharply reduced, flour and cereal dishes, potatoes, and sweets should be completely excluded. You should use fruits and vegetables in the diet, eat 5-6 times a day in small portions. Body weight also decreases with restrictions in food and, especially, in drinking regimen.

In sports practice, steam baths and saunas are widely used to reduce weight. The use of baths must be agreed with the doctor. In this case, the body loses a lot of fluid, it becomes dehydrated.

A good weight regulator is the process of exercise. During the first 15-30 days, body weight usually decreases due to a decrease in the amount of fat and water in the body. In the future, it rises due to thickening of the muscles, and then remains at the same level.

Forced weight loss is associated with a large change in the body, and if it becomes necessary to frequently resort to this measure and reduce it by 3 kg or more, then this procedure can cause obvious harm to health. The acceptable norm for weight loss is considered to be 2 kg. Weight loss should be carried out gradually by regulating the drinking and food intake. However, this should not cause a decrease in the nutritional value of the diet, or the amount of proteins, vitamins, mineral salts.

When doing physical education, it is also important to know how the neuromuscular system for physical exercise. Muscles have important physiological properties: excitability and contractility. Muscle contractility, and hence muscle strength, can be measured. In practice, the strength of the hand is usually measured with a hand dynamometer and the so-called power index is calculated by dividing the magnitude of the force (shown on the dynamometer) by the weight. The average value of hand strength in men is 70-75% of the weight, in women it is 50%-60%.

With systematic physical exercises, the strength of the hand gradually increases.

The strength of the muscles of the back, lower back, legs - the so-called backbone strength - is measured with a backbone dynamometer. You need to check your strength with a dynamometer regularly, preferably every three months of training.

With systematic physical training, not only muscle strength increases, but also coordination of movement. The functional state of the neuromuscular system can be determined using a simple technique - identifying the maximum frequency of hand movement (tapping test). To do this, take a sheet of paper, divided by a pencil into 4 equal squares 6 * 10 cm in size.

Sitting at the table, on command, they begin to put dots on paper with the maximum frequency for 10 seconds. After a pause of 20 seconds, the hand is transferred to the next square, continuing to perform movements with maximum frequency. After four repetitions of the stop command, work stops. When counting points, in order not to be mistaken, the pencil is drawn from point to point without lifting it from the paper.

An indicator of the functional state of the neuromuscular system is the maximum frequency in the first 10 seconds and its change during the remaining three 10-second periods. The normal maximum frequency of hand movement in trained young people is approximately 70 points per 10 seconds, which indicates a good functional state of the motor centers of the central nervous system. Gradually decreasing frequency of hand movements indicates insufficient functional stability of the neuromuscular apparatus.

In addition, studies of statistical stability in the Romberg position can be carried out. Test for body stability ( Romberg's test ) consists in the fact that the athlete becomes in the main stance: the feet are shifted, the eyes are closed, the arms are extended forward, the fingers are spread apart (a complicated version - the feet are on the same line, toe to heel). Determine maximum time stability and the presence of trembling of the hands. In trained people, the stability time increases as the functional state of the neuromuscular system improves.

It is also necessary to systematically check flexibility spine. Flexibility is understood as the ability to make movements with greater amplitude in the joints (spine) due to the activity of the corresponding muscle groups. With age, the flexibility of the spine decreases due to the deposition of salts, injuries, and a decrease in the elasticity of the ligaments. Therefore, physical exercises, especially with a load on the spine, improve blood circulation, nutrition of the intervertebral discs, which leads to an increase in the mobility of the spine and the prevention of osteochondrosis.

With age, the flexibility of the spine decreases, which is determined by measuring the amplitude of the movement of the body forward - down. To do this, use a simple device with a moving bar. On the vertical part of the tripod, divisions in cm are marked with a zero mark at the level of the bench surface. The subject, standing on a bench, bends forward - down and slowly moves the bar with his fingers as low as possible. The result is recorded in millimeters with a (-) sign if the bar remains above zero, or a (+) sign if below it. Negative indicators indicate a lack of flexibility.

Equally important for self-control are subjective indicators of the state of the body ( sleep, well-being, appetite, performance, mood, desire to train, etc.). well-being after physical exercises, one should be cheerful, the mood is good, the student should not feel headaches, weakness and pronounced fatigue. In the absence of comfort in the state (lethargy, drowsiness, irritability, muscle pain, no desire to exercise), you should stop exercising.

Dream with systematic physical education, as a rule, good, with quick falling asleep and a vigorous state after sleep. Sound sleep, good health and high performance during the day, the desire to train testify to the adequacy of training loads. If after class it is difficult to fall asleep and sleep is restless (and this is repeated after each class), then it should be considered that the applicable loads do not correspond to physical fitness and age.

Appetite after moderate exercise should also be good. Increased energy expenditure and metabolic processes caused by the activity of the body increases appetite, which reflects an increase in the body's need for food. Immediately after class, it is not recommended to eat, it is better to wait 30-60 minutes, to quench your thirst, you should drink a glass mineral water or tea.

The state of appetite in the morning is especially important. Usually a person in the morning 30-45 minutes after waking up feels the need to eat. This is quite normal. There are times when a person in the morning for 2-3 hours or more does not feel the desire to eat. Such a sign indicates some kind of dysfunction in the body. In particular, the activities of the digestive system.

With a deterioration in well-being, sleep, appetite, it is necessary to reduce the load, and in case of repeated violations, consult a doctor.

performance This is a very important indicator of self-control. If we take into account that a person works or studies an average of 8 hours a day, and this is half the time he is awake, it becomes clear that during the period of work a person spends a lot of strength and energy.

The more intense and difficult work or study, the higher the energy expenditure of the body. Therefore, when building a training session, it is necessary to take into account the nature and conditions of work. During the implementation of self-control in the column "Efficiency" the duration of the working day is noted and a general assessment of working capacity is given: good, normal, reduced.

Desire to exercise characteristic of healthy and, especially, young people, to whom physical exercises, according to the figurative expression of I.P. Pavlov, bring “muscular joy”, physically develop them, strengthen health, improve well-being, increase efficiency.

If there is no desire to exercise, and sometimes there is even an aversion to playing sports, then this is a sign of the onset of overwork and the initial phase of overtraining.

In the diary of self-control, cases of violation should be noted. regime and how they affect physical culture and general performance. Individuals involved in sports are quite well aware of the importance of the regime. If a person really seriously decided to engage in physical culture and strive to achieve high results, then compliance with the regime should be mandatory for him and nothing, no temptations should shake him.

V exemplary scheme of keeping a self-control diary, we will give one negative example (data taken from the self-control diary of basketball player V. (table No. 1)) showing how the regime violation affected all self-control indicators. The athlete spent time at the party until 1 am, drank a lot of wine, ate too much, came home at 2 o'clock, could not sleep for a long time, woke up at night, was overcome by thirst, got up, drank water. In the morning he got up with difficulty, because sleep did not restore strength, he wanted to sleep all day, his appetite was poor, his working capacity was reduced, he did not go in for sports that day, he missed training. Objective data: pulse, spirometry, respiration, body weight the next day were slightly worse than usual. Periodic pains in the area of ​​intestines were noted.

Other data . In this self-control column, any deviation in the state of health is recorded, for example, the occurrence of severe fatigue after a competition or training, a feeling of pain in the heart, stomach, muscles, damage, etc.

Women should write down everything related to menstrual cycle: its beginning, duration, pain, etc.

If self-control is regularly carried out, a diary of self-control is carefully kept, then extremely useful material is gradually accumulated, which helps the coach and the doctor in analyzing the training, in its correct planning.

2.3. Correction of the content and methods of physical training

exercises and sports according to the results of control.

Studies have shown that in the process, about a third of athletes need individual correction with the use of biomedical agents and approximately 10-20% - in the correction of the training process. Recommendations on the training regimen take into account the need for its correction - an increase in aerobic capacity, speed endurance, or an increase in rest intervals in training, or a temporary decrease in the volume and intensity of the load.

For example, in class rhythmic gymnastics health-improving orientation the choice of the pace of movements and series of exercises should be carried out in such a way that the training was mainly aerobic in nature (with an increase in heart rate within 130-150 bpm). To achieve a positive effect, the duration of the exercises should be at least 20-30 minutes, and the intensity should not be higher than the level of PANO. With an increase in heart rate to 180-200 beats / min, it is necessary to change the exercises and the pace of movements.

During classes athletic gymnastics for the purpose of general physical development, large drops in blood pressure can be seen associated with holding the breath and straining. To eliminate this, it is necessary to change the training methodology: combine athletic exercises with endurance training (running, etc.). Health running is widely used in mass physical culture. The optimal heart rate for running should be 180 minus age, which corresponds to 60% of the IPC. If the heart rate exceeds the optimal level, it is necessary to reduce the speed or switch to recreational walking.

If frequent training leads to overwork and injuries of the musculoskeletal system, then the frequency of training should be reduced to 3 times a week. Rest intervals between sessions depend on the magnitude of the training load. They should provide full restoration of working capacity to the initial level.

If appropriate measures are not taken and the load is not reduced, more serious symptoms of overtraining may appear later - pain in the heart area, rhythm disturbances (extrasystole), increased blood pressure, etc. In this case, you should stop exercising for several weeks and consult a doctor.

After the disappearance of these symptoms and the resumption of classes, it is necessary to start with minimum loads, use a rehabilitation training regimen. In order to avoid such troubles, you need to correctly assess your capabilities and increase the training load gradually.

The choice of the optimal value of the training load, as well as the duration, intensity and frequency of classes is determined by the level of the physical condition of the trainee. Individualization of training loads in health-improving physical culture is essential condition their effectiveness; otherwise, training may be harmful.

3. Conclusion.

Regular physical training not only improves health and functional state, but also increases efficiency and emotional tone. However, it should be remembered that independent physical education cannot be carried out without medical supervision and self-control. Self-control promotes correct use means and methods of performing physical exercises, promoting health, achieving high results and sports longevity.

Knowing well the features of the impact of physical activity on the body, being able to monitor the state of our health, correctly understanding the changes in the state of the body, we can most reasonably regulate the load, determine the earliest signs of health and fitness disorders, and thus take the necessary measures in time.

A properly organized set of physical activities, regular supervision of a medical specialist and constant self-control is a single system aimed at strengthening health, at the comprehensive harmonious development of a person.

4. List of used literature.

1. "Self-control during physical education" -P. I. Gotovtsev, V.I. Dubrovsky, Moscow, "Physical culture and sport", 1984

2. "Health and physical culture" - G.M. Kukolevsky, Moscow. "Medicine". 1979.

3. "Physical culture in human life" - S.M. Oplavin, Yu.T. Chikhachev, Leningrad, 1986

4. Ed. "Physical culture and sport" Moscow 1991.

5. "Self-control of an athlete" Sinyakov A.F.

6. "Medical control during physical training", Demin D.F.

7. " Physiotherapy and medical control ": Textbook edited by V.A. Epifanov, G.L. Apanasenko. - M.: Medicine, 1990.

8 .. Guidelines for students "Independent physical exercises", Chelyabinsk, 1987.

9. Sports medicine: Proc. for institutes of physical culture / Ed. V.L. Karpman. - M.: Physical culture and sport, 1987.

Athlete self-control- this is the regular use by him of a number of simple techniques for self-monitoring of changes in the state of his health and physical development under the influence of physical exercises.

Thanks to self-observation, the athlete has the opportunity to independently control the training process. In addition, self-control is of great educational and pedagogical importance, accustoming the athlete to active observation and assessment of his condition, to the analysis of the training methodology used.

Self-control is an important addition to medical control, but in no case can it replace it. Self-control data can be of great help to the teacher and coach in the regulation of the training load, and the doctor - the correct assessment of the identified changes in the health status of the athlete and his physical development.

The teacher, coach and doctor should explain to athletes the importance of regular self-monitoring for improving health, the correct construction of the training process and increasing sports interest, recommend using certain methods of observation, explaining how certain indicators of self-monitoring should change (for example, sleep, pulse, weight ) with the correct construction of training and cases of regime violations.

The teacher and coach, together with the doctor, should ensure that athletes correctly understand the changes in various body functions under the influence of physical activity. It is necessary to warn athletes against hasty conclusions when there are deviations in self-observation indicators, since incorrect conclusions can be followed by incorrect construction of training, as well as possible self-hypnosis of any disease that athletes do not actually have. It is important to explain to athletes that in case of deviations in indicators identified during self-monitoring, it is necessary to consult a doctor and a teacher or coach before taking any action.

It is essential to keep a self-control diary, which is part of the training diary that every athlete must keep. The doctor and teacher, coach, looking through this diary, will be able to see the dependence of changes in the athlete's health on the content and nature of the training.

Self-control indicators are usually divided into subjective and objective.

The group of subjective indicators includes well-being, performance assessment, attitude to training, sleep, appetite, etc. The meaning of each of these signs in self-control is as follows.

Well-being consists of the sum of signs: the presence (or absence) of any unusual sensations, pain with one or another localization, a feeling of cheerfulness or, conversely, fatigue, lethargy, etc.

The state of health can be: good, satisfactory or bad. If any unusual sensations appear, their nature is noted, they indicate after which they arose (for example, the appearance of muscle pain after exercise). Muscle pain usually occurs during training after a break or with a very rapid increase in load - overload. When running, athletes may experience pain in the right (in the area of ​​the liver) and left (in the area of ​​the spleen) hypochondrium.

Pain in the right hypochondrium can occur with diseases of the liver and gallbladder, disorders of the heart. Sometimes athletes complain of pain in the heart area. In the event of heart pain during work, the athlete should immediately consult a doctor. With fatigue and overwork, headaches and dizziness may also occur, the appearance of which the athlete must necessarily note in the self-control diary.

Fatigue- this is a subjective feeling of fatigue, which is revealed in the unwillingness or inability to perform the usual workload, as well as physical exercises planned according to the plan. With self-control, it is noted whether fatigue depends on ongoing activities or on something else, how soon it appears, its duration.

The athlete should note the degree of fatigue after training (“not tired”, “a little tired”, “overtired”), and the next day after training - “no fatigue”, “I feel good”, “I still feel tired”, “completely I didn't rest, I feel tired.

It is also important to note the mood: normal, stable, depressed, oppressed; desire to be alone, excessive excitement.

Efficiency depends on the general condition of the body, mood, fatigue, on previous work (professional and sports). Performance is rated as high, normal and low.

Lack of desire to train and compete can be a sign of overtraining.

Normal sleep, restoring the efficiency of the central nervous system, provides vivacity, freshness. In case of overwork, insomnia or increased drowsiness, restless sleep often appears (often interrupted, accompanied by heavy dreams). After sleep there is a feeling of weakness. The athlete must record the number of hours of sleep (remembering that sleep should be at least 7-8 hours, with heavy physical exertion - 9-10 hours) and its quality, and in case of sleep disorders - their manifestations poor falling asleep, frequent or early awakening, dreams , insomnia, etc.

Appetite is noted as normal, decreased or increased. Its deterioration or absence often indicates fatigue or a painful condition.

Of the objective signs during self-control, the pulse rate, weight, sweating, spirometry, dynamometry data are recorded, the respiratory rate is less often determined (since it is difficult to count the number of breaths in oneself) or any other functional tests are performed.

It is also necessary that the athlete periodically count the pulse after certain sports loads. In well-trained athletes, even after very heavy loads, the pulse rate usually does not exceed 180-200 beats per minute. The duration of the recovery of the pulse rate after certain sports loads is an important indicator of the functional state of the athlete.

Determination of weight (by weighing) is enough to carry out 1-2 times a week. The exception is those cases when it is necessary to strictly regulate the weight in accordance with the weight category during the competition (for boxers, wrestlers, weightlifters). Weight checks are best done in the morning, on an empty stomach (after emptying the bladder and bowels). If practically this is not always possible, then you should always weigh yourself at the same time of the day on the same scales, without clothes.

Nutrition is of great importance. Ample nutrition during the period of athletic achievement can cause an unusual increase in body weight for this condition. Excessive weight loss, which is not directly related to errors in the methodology and load of classes, may be due to an incorrect general regimen and malnutrition.

The teacher and coach should check the athlete's self-control diary at least once every 1-2 weeks. The doctor must get acquainted with him during repeated examinations of the athlete.

To assess the functional state, you can use the following available functional tests:

1. The Karsh step test recommended for healthy women. Here you will need a bench or a sturdy chair 30 cm high.

   It is necessary to stand on the bench and leave it for 4 counts: on the count of "one" put one foot on the bench, on "two" - the other, on "three" put one foot on the floor, on "four" - the other. The pace should be as follows: two full steps up and down in 5 seconds, 24 in 1 minute. Continue running the flow test for 3 min. After testing, immediately sit on a bench and count the pulse for 1 minute. Then compare the result (pulse for 1 minute) with the data in the table to find out how well you are prepared.

   Table 3.5. Karsh Step Test Results

   GRADE	Heart rate (bpm) depending on age
   	18 - 26 years old	27 - 60 years old
   Excellent	73	74
   Fine	74 - 82	75 - 83
   Good	83 - 90	84 - 92
   Satisfactorily	91 - 100	93 - 103
   mediocre	101 - 107	104 - 112
   Badly	108 - 114	113 - 121
   Very bad	115	122

   If this test is too easy for you, if you are tall, and the data obtained does not reflect the true state of affairs, it is suggested that anyone over 152 cm increase the height of the bench by 5 cm for every 7.5 cm of height.

2. To assess the state of the respiratory, cardiovascular and regulatory systems in response to a change in the internal environment of the body (decrease in the oxygen content and increase in the concentration of CO2 in the blood), a functional test with a breath hold is used for self-control.

   Stange test- holding the breath while inhaling.

   After 5 min. rest while sitting, take 2-3 deep breaths and exhale, and then, taking a full breath, hold your breath and at the same time turn on the stopwatch. When breathing resumes, the stopwatch is stopped.

   The average indicator of the ability to hold one's breath while inhaling should be considered a time equal to 60-65 seconds. In case of illness or overwork, this time decreases significantly (up to 30-35 sec.)

   Genchi test- breath holding on exhalation. The breath is held after a full exhalation. The average indicator here is the ability to hold the breath on exhalation for 30 seconds.

3. The reaction of the cardiovascular system to physical activity can be fairly objectively judged by the results of the so-called orthostatic test. There are several. Most often in practice, the following is used: lying down for 5 minutes, counting the pulse - 1 minute, standing rest - 1 minute, counting the pulse - 1 minute. After that, the difference between the pulses in the lying and standing positions is calculated. Evaluation criteria: less than 12 cuts - good, 12-18 - satisfactory, 19-25 - bad, more than 25 - very bad.
4. Breath. The VC indicator (vital capacity of the lungs) - the maximum volume of air that a person can exhale after a deep breath - has a great information content about the potential capabilities of the device.

   The average indicators for boys aged 16-18 years are values ​​in the range of 4000-4500 cm3, and for girls of the same age 3000-3500 cm3. For athletes and athletes, these figures reach 6000 and even 7000 cm3 (rowers, swimmers, skiers).

5. Body weight, muscle strength indicators. The dynamics of sports results are bright and objective signs of the correct construction of the training process.

   Body weight (weight) should be measured weekly, at the same time, on the same scales, after checking their serviceability.

   Depending on the state of health, water and food regimen, educational or training load and other influences, body weight may change. Progressive loss of appetite and weight loss signal a problem in the athlete's body. This should be reported to the coach and the doctor. In systematically trained athletes, weight fluctuations are constant: after a strenuous workout, the loss of body weight is 1-2 kg. During the rest period, the mass is completely restored.

A decrease in the strength of individual muscle groups, a cessation of the growth of sports achievements are usually associated with a violation of the general or training regimen.

For self-control, it is advisable for each athlete to use one or more control tests, for example: pulling up on the bar, lifting legs from a hang on the gymnastic wall, climbing a rope for a while, etc.

Athletic performance is negatively affected by lack of sleep, erratic eating, frequent unscheduled physical activity, performance at competitions without sufficient preparation, training in a painful state, smoking, and drinking alcohol.

Questions for self-control

1. What forms of independent physical culture lessons exist?
2. Characteristics of morning hygienic gymnastics.
3. Methods of self-studying health-improving walking and running.
4. How to determine the optimal intensity of walking?
5. Describe the training zones during recreational jogging.
6. Methods of self-studying health-improving swimming.
7. The method of self-training by strength exercises.
8. Self-guided skiing and cycling.
9. Features of independent studies of women.
10. Factors taken into account when dosing physical activity.
11. Physiological criteria for various types of loads.
12. Planning independent physical exercises.
13. Accounting and control during independent physical training.
14. Energy consumption during various physical activities.
15. Hygiene of self-study.
16. hardening technique.
17. Subjective indicators of self-control during physical exercises.
18. Objective indicators of self-control during physical exercises.