5.3. The structure of the training session and the main content of the parts of classes
In the training session, the following parts are distinguished:
preparatory;
main;
final one.
We will analyze each of these parts separately, define goals and objectives, and consider the methods and means of physical education used.
The preparatory part is necessary for the mental (to adjust attention, thinking, perception) and functional preparation of the body, as well as for preparing the musculoskeletal system for the upcoming work.
The preparatory part (the so-called warm-up) is divided into 2 parts - general and special.
The general part of the warm-up is aimed at warming up the body, in particular the muscles of the musculoskeletal system, increasing the elasticity of ligaments and joint mobility; to adjust the activity of functional systems, especially cardiovascular and respiratory. To achieve this, a slow run (6-10 min.) Is used and a complex of general developmental exercises is performed for all muscle groups and all parts of the body (10-12 exercises for 8-10 repetitions of each exercise)
When performing exercises at the beginning of the preparatory part (the first 5-10 minutes), the body passes from a state of relative rest to active (this period is called the “working-in period”). Students may experience some unpleasant sensations at this time - a malfunction in breathing, “muscle tension”, stiffness in the joints, etc., but soon these phenomena disappear.
In order for the working-in period to go most smoothly, the principle of gradualism and consistency should be taken into account when drawing up a complex of general developmental exercises. The complex should begin with simple exercises with a small amplitude, then increase the amplitude of the movements, gradually moving to more complex exercises. The speed of the exercises should also be increased gradually. Simply put, follow “from simple to complex”, “from easy to difficult”, “from slow to fast”.
It is necessary to observe the sequence in the exercise for individual parts of the body. First, exercises are performed for the neck, then for the upper shoulder girdle, then for the trunk, legs. In the end, you can perform jumping exercises. The complex should be completed with exercises for stretching, relaxing and restoring breathing.
This is followed by a special part of the workout. A special part prepares the body for specific tasks of the main part of the lesson. It includes special preparatory exercises similar in coordination of movements and physical activity with forthcoming motor actions in the main part.
The special part of the warm-up in one lesson can be performed several times, when those engaged in the main part switch to other types of physical exercises (for example, from jumping to exercises to develop strength, from strength exercises to games, etc.).
Properly conducted preparatory part fully prepares the body for the tasks of the main part of the training session.
The total duration of the preparatory part ranges from 5 to 30 minutes, depending on the work ahead or on the individual characteristics of those involved.
The main part of the classes provides a solution to the problems of learning the techniques of motor actions of the selected type of physical exercises, improving previously learned actions, educating physical (endurance, strength, speed, agility, flexibility) and personal (willpower, perseverance, determination, courage, etc.) qualities.
The main part of classes is simple and complex. A simple one is characterized by the same type of activity (for example, cross-country running, sports). Complex is considered to be such where heterogeneous exercises are used in classes (for example, running and strength exercises, speed and speed-strength exercises).
The complex main part imposes certain requirements on the sequence of exercises, so that each group of exercises gives a positive result and they do not extinguish each other. It is advisable to plan training loads for the development of physical qualities in the following order: first, exercises on speed of movement; further on strength, and in conclusion on endurance .. Flexibility exercises can be included in any part of the exercise when the muscles are well warmed up. When educating only one physical quality (for example, general endurance), special exercises that contribute to its development (long run, swimming, walking, etc.) are performed in the first place, and all other types of exercises are used as auxiliary ones.
It is advisable to learn new motor actions, perform complexly coordinated exercises and dexterity exercises at the beginning of the main part of the lesson until fatigue of the nervous and muscular systems occurs.
The sequence of exercises may vary in order to develop the ability of students to exercise high performance in states of fatigue of the body. Numerous studies in the field of physical education and sports have revealed the greatest effectiveness of complex classes.
Classes in only one sport or type of exercise unilaterally affect the body. In this regard, some organs and systems have an increased load, and on the other hand, a reduced one. Therefore, classes with your favorite sport should be combined with general physical training classes. General physical preparation contributes to the comprehensive development, helps to quickly master the technique of the chosen type of physical exercises, to avoid injuries.
The duration of the main part should be from 70% to 90% of the total time allotted for physical exercises.
^
Final part
The physiological processes characteristic of training continue even after it - uneven distribution of blood, accumulation of metabolic products, lactic acid, and the release of hormones stimulating cardiac activity. Therefore, the goal of the final part is to restore the usual work of the cardiovascular and respiratory system: reduce heart rate, depth and frequency of respiration, improve blood flow, relieve excessive muscle tension, i.e. bring the body into a relatively calm state.
This is achieved with the help of slow running, walking, exercises for flexibility, relaxation, breathing. The duration of the final part varies from 5 to 15 minutes. and depends on the intensity of the physical exercises performed in the main part.
^
5.4. Training load dosing
The process of managing physical exercises includes dosing physical activity in the classroom. The load distinguishes lightweight, optimal and hard training, the nature of which is determined by the degree of recovery of the body.
Lightweight workload provides a combination of workload and rest components that allow you to quickly restore 95% performance.
The optimal load is characterized by such a combination of load and rest, when the body of the practitioner recovers relatively slowly, due to a significant loss of working capacity (but not more than a day).
A hard load leads those involved in a state of great fatigue, after which it takes a long time and special means to restore the body.
You can reduce or increase the total physical activity in one lesson and in a series of classes through the following changes:
the number of repetitions of the exercise: the more times the exercise is repeated, the greater the load, and vice versa;
amplitudes of movements: with increasing amplitude, the load on the body increases;
changes in the starting position: the starting position significantly affects the degree of physical activity (for example, standing, sitting, lying down; changing the position of the center of gravity in relation to the support);
the size and number of muscle groups involved in the exercise: the more muscles are involved in the exercise, the larger they are in mass, the greater the physical load;
Exercise Pace: The pace can be slow, medium, and fast. In cyclic exercises, for example, a fast pace gives a large load, in power - a slow pace;
degree of difficulty of the exercise: the degree of difficulty of the exercise depends on the number of muscle groups involved in the exercise and on the coordination of their activities. Complex exercises require increased attention, which creates a significant emotional burden and leads to a faster onset of fatigue;
the degree and nature of muscle tension: at maximum stresses, the muscles are not adequately supplied with oxygen and nutrients, in this connection fatigue develops in them. It is difficult to continue working for a long time with a rapid alternation of muscle contractions and relaxation, which leads to high mobility of the processes of excitation and inhibition in the cerebral cortex and to rapid onset fatigue;
power of muscular work: the power of work depends on the time of its implementation, the developed speed and strength during movement. The more power, the greater the load.
the duration and nature of rest pauses between exercises: a longer rest contributes to a more complete recovery.
Dose the load - set the intensity (intensity means power and tension of muscular work) in cyclic sports by the purity of heart contractions.
Zones of intensity of loads on the purity of heart rate (HR). Typically, heart rate is measured immediately after exercise or during a stop and counted over 10 seconds. The resulting number is multiplied by 6 to determine the heart rate in one minute. If the task is performed for a long time, to control the maintenance of intensity, heart rate is counted several times.
Low intensity - heart rate up to 130 beats / min. The zone is comfortable. Used as a basic mode for beginners. The breath is light, free. Athletes use this mode to recover from strenuous workouts.
Average intensity (aerobic zone) - heart rate from 130 to 150 beats / min. Work in this intensity zone is provided by aerobic mechanisms of energy supply, when energy is generated in the body with a sufficient supply of oxygen through oxidative reactions. The breath is deep, rapid.
High intensity (mixed - aerobic-anaerobic) - heart rate from 150 to 180 beats / min. In this zone, anaerobic energy supply mechanisms are connected to aerobic ones, when energy is generated during the breakdown of energy substances under conditions of oxygen deficiency (operating efficiency depends on glycogen stores in the liver and muscles and on the accumulation of lactic acid). This area is a tense workout. Respiration is frequent, shallow, there is not enough air to inhale. Subjectively, when working in anaerobic conditions, students relatively quickly feel very tired. With a low level of physical fitness, a mixed zone can occur with a heart rate of 130 to 140 beats / min.
Extreme intensity - heart rate of 180 beats / min and more (anaerobic zone). Anaerobic energy supply mechanisms are activated in this intensity zone. The breath is intense with great frequency. Exercises are difficult to perform, despite the effort, the speed drops. Maximum heart rate is calculated by the formula:
For example, for 18-year-olds practicing as much as possible, the allowable heart rate will be: 220 - 18 \u003d 202 beats / min.
It must be remembered that the work of the cardiovascular system with a very high heart rate becomes less effective, therefore, loads of high and extreme intensity can be recommended only to physically trained people aged 16 to 38 years who do not have deviations in health status. Persons who are not physically prepared and have deviations in their health should be approached with particular caution in choosing the intensity of the training load, start training with low-intensity loads, and only with good health condition and positive medical control data go to loads of a higher intensity zone. When dosing the load, one should strictly adhere to the principle of an individual approach, as elementary simplified load will not bring the desired effect, and excessive load can cause overvoltage phenomena in the body. There is a need to establish optimal individual zones of physical activity for everyone who independently engages in any kind of physical exercise system or sport.
The main training session for all athletes is a group or individual training lesson.
Additional forms of classes are:
1. Daily morning exercise, usually with a small load. For some athletes, this load reaches a significant value. Sports experience shows the great effectiveness of morning workout, exercise. It provides good opportunities for completing the tasks of the coach. Homework in the form of two or three exercises can be done at other times of the day.
2. Classes that are held in addition to the main lessons and the content of which are cross-country skiing, basketball, and other sports.
3. Sports competitions.
In all the above forms of classes, the basic rule for any sporting activity should be preserved: a gradual increase in the load at the beginning of classes, then the main training, and finally, reduce the load. /
Training sessions are based on the generally accepted structure of the lesson, which consists of four parts: introductory, preparatory, main and final - or three parts: main and final.
Depending on the tasks and content of classes, periods of training, and most importantly, the preparedness of athletes, the first or second option is used.
Tasks of the introductory part: organization of those involved, building a group, giving a report, checking attendance, explaining the tasks and content of the lesson, rebuilding for physical exercises. Drill exercises, turns, walking and others included in the introductory part are also organizing and disciplining. The total duration of the introduction is 3-10 minutes.
Tasks of the preparatory part: general warming up of the body of those involved and preparation for the upcoming load - the so-called warm-up *, preliminary "study" of the muscles in order to develop muscle strength and elasticity, increase mobility in the joints, improve the ability to coordinate their movements and familiarize themselves with the elements of sports equipment.
In classes with beginners, preparatory part usually includes general developmental exercises, and in classes with more trained athletes, special exercises are also included.
The preparatory part takes the largest place in the lesson in the preparatory period of the training, the smallest - in the competitive one. In this regard, the duration of the preparatory part changes, from about 30 to 15 minutes.
For more trained athletes, the introductory and preparatory parts are replaced by a warm-up. In this case, the training session consists of three parts: warm-up, main part and final.
The main task of the main part of the lesson is to increase the comprehensive physical and special readiness of those involved through sports equipment and tactics, to develop strong-willed qualities and the development of strength, speed, mobility in joints and dexterity.
The following sequence is most expedient: 1) exercises mainly For learning techniques and tactics and improving them; 2) exercises aimed primarily at the development of speed; 3) exercises aimed primarily at developing strength; 4) exercises aimed primarily at developing endurance.
In some cases, to solve special problems, another sequence may be allowed, for example, at the beginning of the main part of the lesson - moderate strength exercises to create increased excitability in order to most effectively perform speed exercises.
The main part of the lesson usually includes exercises of two or three different orientations from the above.
It must be borne in mind that trained athletes, having improved in technology, very often simultaneously develop physical qualities.
However, in these cases, you should try to arrange the exercises in the indicated sequence as far as possible.
The final part is required in any training session, as it solves a very important task - a gradual reduction in the load, bringing the body to a state close to the original.
A sharp transition from training to rest is harmful, as it can cause negative effects in the body: poor health, poor circulation, a feeling of dissatisfaction from classes. At the same time, if the load decreases gradually, providing a smooth transition to a state of rest, negative phenomena do not occur.
To solve the main task of the final part of the training session, the best way is to work at a calm, uniform pace (for example, running) for 3-6 minutes.
The distribution of time in parts of the lesson. The usual duration of classes (lesson) is 120 minutes. A typical distribution of this time in a four-part group lesson is as follows:
Introductory part 10 minutes
Preparatory part 30 min.
The main part is 70 min.
The final part of 10 minutes.
If the lesson consists of three parts, time is distributed as follows:
Warm up for 20-30 minutes.
The main part of 90-80 minutes.
The final part of 10 minutes.
The distribution of time in parts of the lesson and its total duration may be different, depending on the objectives of the training, sport, level of preparedness of the athlete, the conditions for the classes. For example, for decathletes, shooters, fencers, the duration of the lesson often reaches 3-4 hours or more.
Additional training exercises. The physical exercises performed at home (in the room and in the air) are important for improving fitness. Their duration is 30-40 minutes. Such classes allow you to solve one or more training tasks. Now, almost all the best athletes perform training exercises to develop physical qualities and improve technique early in the morning, before breakfast.
The purpose of these training exercises is most often the development of the strength of individual muscle groups. For example, running in place with a high knee lift can be done 2-3 times a day to the limit, and this will give a significant shift in running. Jumpers or jumps on one leg are useful for a jumper, with a hanging object. At home, it is available to have a sandbag, a stuffed ball or kettlebell and develop strength by appropriate exercises. For this purpose, you can use a chair, headboard, arrange the crossbar between the doors or hang rings.
Daily exercises are especially necessary to develop flexibility, as well as to develop the ability to relax muscles.
During these classes you can improve (especially in front of a large mirror) and some details of the technique. It is useful to engage in free time in the air, for example, a thrower to exercise with a spear or other projectile, studying swing, making small throws, jumps, turns.
Great benefit for the development of general and special endurance and health promotion will be running in the park, in the forest (at a calm and even pace for 5-10 minutes, and for stayers longer), swimming on the river, which can be done daily. You should not perform these exercises in the morning on an empty stomach, just eat a couple of cookies and drink half a glass of milk.
The main form of organization of training and training of football players is a training session (training). In this case, the lesson can be both group and individual.
The requirements for football are as follows:
1. Training or improvement should be carried out from the first minute of class.
2. Blown away in every possible way to avoid methodological patterns.
3. Build classes based on the individual characteristics of those involved.
4. The impact of training should be comprehensive (health-improving, educational, educational).
5. The objectives of the training should be specific.
6. Do not set more than 3 tasks in training.
7. The preparatory part of the training should take 10-20% of the time;
8. The main part of the training should take 70-80% of the time;
9. The final part of the training should take 5-10% of the time.
An important condition for the firm assimilation of educational material is a properly constructed training session. If at the first stage complex training is mainly conducted, then at this stage specialized training is of increasing importance.
Specialized training narrower in content, but more focused. It is most often carried out when it is difficult to organize or when it is methodologically unreasonable to combine physical, technical and tactical training, as well as in cases where a targeted effect on individual functional systems is necessary.
A specialized lesson can be purely theoretical in nature and can be carried out in the form of a lecture, conversation, screening of movies or movie rings, in a question-answer form.
Sample plan (structure)
Training session
The preparatory part.
Goal: Organization and preparation of followers.
Tasks:
1. Organization of a group for classes, mobilization of attention, regulation of the emotional state of those involved.
2. Preparation of the motor apparatus, nervous, cardiovascular and respiratory systems of the body for increased activity.
Facilities: building, walking in various ways with a change in pace in combination with movements of the arms and body, moderate running, running with acceleration, jumping, attention exercises, general developmental exercises, outdoor games.
Duration: 10-20% of the total lesson time.
Methodical instructions. At the beginning of the lesson it is necessary to briefly and clearly explain his tasks: this increases the consciousness and activity of those involved. The content of the first part should be closely related to the focus of its main part.
To make the lesson more effective, in the preparatory part, it is necessary to carry out exercises without large pauses; alternate them so as to act on different muscle groups, change the nature of the performance (exercises aimed at developing strength, with exercises for stretching and relaxation; exercises slow and smooth - with exercises quickly), amplitude.
The preparatory part of the training solves 2 problems: warming up and setting.
Warming up - contributes to the disclosure of blood capillaries serving muscle mass. Muscle toughness decreases. The body temperature rises and along with this the excitability of the respiratory center rises. The neuro-reflex connection with the muscles increases. It is believed that warming should occur before perspiration. We start with exercises that cover small muscle groups, and then large ones. We use exercises of moderate power, not long.
Customization - solves the problem of neuro-coordination settings (increasing the tone of the central nervous system), psychological preparation for upcoming activities, increases metabolic processes.
The total duration of the warm-up is 10-15 minutes.
The higher the skill level, the longer the warm-up.
The main reference point for the warm-up time is the ambient temperature:
8 \u003d warm-up 12-13 min.,
10 \u003d warm up for 9 minutes
14 \u003d warm up for 6 minutes
16 \u003d warm up for 5 minutes
Main part:
Goal: special knowledge training; the development of motor skills; development of physical qualities.
Tasks:
1. Improving the level of physical development and fitness of students.
2. Education of moral and volitional qualities, preparation of the body for increased stress.
3. Mastering the technique and tactics of the game.
Facilities: exercises on the technique and tactics of the game. Exercises to work on physical qualities.
Duration: 70-80% of the time allotted for the lesson.
Methodical instructions. The duration and construction of this part of the lesson depends on its tasks, the preparedness of the students, and the conditions for the lesson. The main part may consist of two sections:
1. The study and improvement of the technique and tactics of the game using special exercises. The development of physical qualities.
2. Consolidation of the studied material in bilateral games.
However, individual classes can be built on the basis of one of these sections.
The final one.
Goal: Lesson completion.
Tasks: 1. Creation of conditions for faster flow of recovery processes. Improvement of techniques in the conditions of fatigue.
2. Preparation for follow-up (after class).
3. Summarizing the lesson.
Final part - The main task is restoration. If we stop right away, then we help to close the capillaries and thereby stop the oxygen supply to working and acidified muscles. The pulse should not be higher than 130 beats / min.
You can also clean up any element. If in the main part there was a big load, then outdoor games in the final part should not be given. If there was monotonous work - you can.
Facilities: slow walking and running, drill exercises and exercises for attention and relaxation, exercises in individual methods of the game, analysis of errors and comments on the lesson.
Duration: 5-10% of the total class time.
Methodical instructions. In this part, exercises of medium and low intensity are used, simple in coordination and known to those involved. The purpose of such exercises is to reduce the load and bring the body into a relatively calm state. It is important to relieve emotional stress.
If several classes are held during the day, then we call one of them the main one. It differs from others in that it is a longer, more dense, longer recovery process.
The principal sequence of the days of classes in connection with the predominant focus:
1. The study and improvement of technology with small and medium efforts.
2. Improvement of technology with large and MX efforts.
3. The education of speed in short-term work (sprint).
4. The education of speed in continuous operation (remote).
5. The education of strength with the efforts of 60-80% of the MX level.
6. The education of strength with the efforts of 90-100% of the MX level.
7. The education of power endurance in the work of low and medium intensity.
8. The education of power endurance in the work of large and MX intensity.
9. Education endurance in the work of MX power and close to it.
10. Nurturing endurance in the work of high power.
11. Education of endurance in work of moderate power.
Carrying out developing high-speed work after developing endurance is impractical, because leads to disturbances in the heart muscle.
The exercises used are beginning to take on increasing importance.
In practice, both general preparatory exercises and specially preparatory exercises are used.
General preparatory exercises - serve for general training in general and may be close in their characteristics to the sport, but may also be significantly different from it.
Should be selected on the principle of positive transfer, because the same exercise is incorrectly dosed carries a negative effect.
The use of general preparatory exercises is justified:
1. The need for the development of more motor skills. In adolescence, a child can perform a large amount of functional work (CCC has great adaptability and recoverability).
2. Strengthen the bone-ligamentous apparatus at the expense of general training.
3. At the heart of productive actions are the capabilities of the CCC. But the chosen sport does not always have the ability to strengthen it. So, it must be strengthened by means of general preparatory exercises.
4. Strengthening the lagging muscle groups that are not involved in the main work due to general preparatory exercises.
5. Elimination of imbalances caused by specialization.
6. To preserve the mental and physical states during the transition period.
Special preparatory exercises: include elements of competitive actions, their options, as well as movements and actions substantially similar to them in the form and nature of the displayed abilities. They are needed for the development of specially necessary qualities (physical, technical, motor, etc.), in these exercises you can simulate game activity.
Exercises that help you learn a technique - leading.
Exercises aimed at developing certain qualities - developing.
Various movements without a ball are also specially preparatory exercises.
The volume of special preparatory exercises exceeds the volume of competitive exercises by many times.
The basic unit of the process of physical education in a university is - training session – such an activity, which combines approximately equal proportions of training in various motor actions and the education of the physical abilities of those involved. Good results of the educational process are provided, first of all, by the skillful development of the content of such a lesson and the correct sequence in solving its pedagogical problems.
The structure and focus of the training session
The sequence of problem solving is disclosed in the general rules required for the construction (structure) of the lesson. The structure is determined by:
The number of parts of the lesson;
Their purpose and content;
The sequence of these parts;
Their duration.
The general structure of a physical education lesson has three parts:
Preparatory;
Main;
The final one.
Any training lesson has a definite goal, expressed by basic pedagogical tasks, and the construction of this lesson should provide optimal conditions for their solution. The main thing in the lesson is the main
the part where the main tasks of this lesson are solved. The solution to the main tasks of a physical education lesson is associated with overcoming a number of difficulties and depends on the good preparedness of the body involved in the execution of motor actions. The functioning of the motor apparatus, cardiovascular, nervous and respiratory systems should be coordinated. The necessary preparation of the body for such activities is provided on preparatory
parts of the lesson. The solution to the main tasks of the lesson is often associated with considerable stress and the need to continue actions, despite fatigue. A smooth transition from high-intensity work to a low-intensity activity is carried out by the organization of outdoor activities and the results of the lesson - all this is done in the final
parts of the lesson. The main tasks of the preparatory part of the lesson:
It is necessary to concentrate the attention of those involved.
Create a cheerful mood and positive motivation for classes.
Organize and place a group of students for the lesson.
To increase the functions of internal organs and prepare the motor apparatus for work.
In the preparatory part are used:
drill exercises;
walking and running at a low intensity;
attention exercises;
outdoor games;
dance steps;
exercises of a sports orientation (general developmental exercises).
Main part
It solves wellness tasks (muscle development, the formation of proper posture, etc.).
Tasks of improving the overall coordination of movements.
Tasks of mastering motor skills, knowledge and skills.
Tasks for the development of motor and volitional qualities.
The tasks of training those involved in performing exercises with great intensity in a variety of training conditions.
Final part
Correctly complete the lesson - this means to create favorable conditions for faster recovery processes in the body of students and to summarize the lesson. The load level must be reduced gradually. After the main part of the lesson, the students observed significant nervous excitement, an increase in the pulse rate in relation to the initial one, rapid breathing, and an increase in muscle tone. It is necessary to complete the work of those involved, ensuring a transition to another activity or to rest. The completion of the lesson should ensure the well-being of students, a sense of vitality and a desire to engage in the future.
In the final part are used: exercises of a dynamic nature of small and medium intensity; slow walking calm games; relaxation exercises; attention exercises; dance steps; exercises for individual parts of the body with large amplitude.
The lesson ends with a review of the work done, a debriefing and setting goals for further classes.
The duration of the lesson parts is not the same. In a 45-minute lesson, the duration of the preparatory part ranges from 7-10 minutes, the main part lasts 25-30 minutes, and the final does not exceed 4-6 minutes. With an increase in the total duration of the entire training session (60, 90, 120 minutes or more), the time for the main part increases accordingly.
Dose burden in physical education classes.
At the disposal of the teacher there are several ways to determine and regulate the load of the lesson:
Heart rate engaged, to determine the load. It has been established that there is a direct correlation between increased heart rate and increased blood pressure. This allows us to consider the calculation of the pulse as a method of determining the load of individual exercises and the nature of its increase in the lesson.
Occupation density . The variety of pedagogical tasks that need to be addressed in the classroom, requires a rational attitude to every minute of study time. The occupation density is expressed as a percentage, which indicate the ratio of time spent rationally in relation to the total duration of the entire occupation.
Exercise dosage achieved by regulating the pace, frequency of movements, the duration of the exercises, changes in the initial position, changes in the amplitude of movements.
The indicators of the load when performing physical exercises are:
on the one hand, the quantities characterizing the work being done in its externally expressed dimensions (the duration of the exercise, the amount of work in the mechanical sense, the distance covered, the speed of movement, etc.);
on the other hand, the magnitude of the functional shifts in the body caused by the exercise (the degree of increase in heart rate, pulmonary ventilation, oxygen consumption, shock and minute blood volume, etc.).
The first relate to the "external" side of the load, the second to the "internal". Both those and other indicators are important for the assessment and directional regulation of loads in the process of physical preparation. Between the external and internal sides of the load, with a relatively identical initial state of the body, there is a certain proportionality: the greater the load in its external parameters, the greater the functional shifts in the body. As the working capacity increases as a result of systematic exercises, the load on the same from the outside becomes gradually less and less from the inside, since adaptation to it takes place.
The essential concepts that characterize physical activity are volume and intensity. Volume is nothing but external signs of load, and intensity is internal.
The ratio of the volume and intensity of the load when performing physical exercises is characterized by an inversely proportional dependence: the greater the volume of the load specified in the exercise, the lower its intensity, and vice versa, the greater the intensity of the load, the lower its volume.
External signs of physical activity can be accurately measured by objective indicators of the work performed (m; km; kg; number of repetitions; working hours, etc.). However, it is quite difficult, directly, to talk about internal signs, since physiological processes are complex and diverse. The most commonly used measure of exercise intensity is the measurement of heart rate dynamics (heart rate; heart rate). The classification of this indicator is presented in Table 3.
When exercising control over physical activity according to the degree of its intensity, according to the control method according to heart rate, it should be remembered that the use of high and maximum loads is possible only after a sufficient number of workouts with weak and medium loads.
Currently, there is the following classification of exercise intensity:
To assess the internal signs of physical activity, it is also possible to use subjective criteria often used in practice (mood, fatigue, muscle pain, etc.)
The appropriate use of loads in the process of physical training is continuously associated with the normalization and directional regulation of rest intervals between exercises, their repetitions and classes in general. These indicators will be considered in other lectures.
In the third training zone (over 180 bpm), anaerobic energy supply mechanisms are being improved against a background of significant oxygen debt. The pulse rate ceases to be an informative indicator of load dosing, but indicators of biochemical reactions of blood and its composition, in particular the amount of lactic acid, gain weight.
test questions
Send your good work in the knowledge base is simple. Use the form below
Students, graduate students, young scientists who use the knowledge base in their studies and work will be very grateful to you.
Posted on http://www.allbest.ru/
- Introduction
- 1. General characteristics of the sports training of young athletes
- 2. Methods of sports training
- Conclusion
- References
- Introduction
- In order to achieve the integrity of the physical education lesson in the upper grades of general educational institutions, it is necessary to adhere to its specific structure, which is a relatively stable procedure for combining its components (parts, sides, and links), their regular relationship with each other, and the general sequence. In long-term planning, as in a holistic system, there is a continuous change in all structural elements.
- Methods of sports training must be selected and determined in accordance with the tasks and conditions of classes: time, place, group composition, stage of sports training, health status of athletes, other circumstances. In sports training, methods are also used to control various aspects of an athlete’s preparedness, methods for predicting sports results, selection methods, etc.
- From the foregoing, the relevance of the following research topic follows: "Training session, its structure and content."
- The purpose of the work is to study a training lesson, its structure and content.
- To achieve this goal, it is necessary to solve the following tasks:
- - Consider the nature of the training session, its structure and content;
- - Explore methods for conducting a training session.
- The methodological basis of the study is the work of the following authors: C.O. Zhelyazkova, V.M. Zatsiorsky, A.V. Korobkova, V.A. Golovina, V.A. Maslyakova and others.
- 1. General characteristics of sportsnoah training young athletes
- Sports training means a specially organized pedagogical process aimed at achieving high sports results in a chosen sport.
- Sports training is organized as part of the systematic use of physical exercises, on the one hand, and combining them with relaxation and other means of restoring the body, which provide a systematic increase in fitness - on the other. Training is a measure of the body’s adaptation to a specific job, achieved through training. It is expressed in the growth of performance, and ultimately in the growth of sports achievements.
- The increase in sports achievements in children, adolescents and youths depends on their natural growth and training. Therefore, sports training in childhood affects not only the result, but also the course of the natural growth of the body of a young athlete. This effect can be positive, negative and neutral.
- Sports training for adolescents and youths can be considered correct only if it causes positive anatomical and physiological changes in the body, has a healing effect, contributes to comprehensive physical development and provides increased results in the chosen sport. This can be achieved only if the magnitude of the training loads will correspond to the age characteristics of the students, their degree of preparedness.
- Training is a form of training an athlete. Preparation is a broader concept than training. The training of young athletes should be considered as a long pedagogical process aimed at using the entire combination of training and non-training means, methods, forms, conditions (competitions, lifestyle, specialized nutrition, rehabilitation means and methods, lectures and discussions on ethical and other topics, independent work with literature, demonstration of videos and films, etc.), with the help of which the comprehensive development of the personality of young athletes and the necessary degree of readiness for sports are provided other achievements. Athletes' readiness for achievement is characterized by an appropriate level of development of physical qualities - strength, speed, endurance, flexibility, dexterity (physical fitness), degree of mastery of technique and tactics (technical and tactical preparedness), the necessary level of development of mental and personal properties (psychological preparedness), corresponding level of knowledge (theoretical preparedness).
- The training structure for young athletes (according to V.P. Filin) \u200b\u200bincludes: preliminary training (from 7-8 to 9-10 years); initial sports specialization (from 10 - 11 to 12 - 13 years); in-depth training in the chosen sport (from 13 - 14 to 16 - 18 years old); sports improvement (from 18 to 19 years and older). Biological and pedagogical aspects of physical training // Mater, All-Union. symp // Theory and practice of physical education. - 1972. - No. 8. - p. thirty
- The main directions of the long-term training process are determined by the goals and objectives. In the process of sports training, a variety of general and particular tasks are solved, based on the goal - to achieve the greatest success in sports. Setting goals, objectives and principles of training is necessary in the implementation of training plans. The goal is a requirement that proceeds from the needs and functions of our state. Technical progress in the field of production does not remove, but increases the requirements for the physical development and physical fitness of students.
- The content of the goal is revealed in the tasks of physical education. There are three groups of main tasks.
- The first is to ensure the comprehensive development of physical qualities, improve physique, improve health, achieve and maintain long-term high overall performance.
- The second group provides for the systematic formation of vital skills (applied and sports), as well as the acquisition of specialized knowledge.
- The third group sets the task of educating moral qualities, behavior consciousness.
- To train high-class athletes, the goal is to achieve the greatest success in sports. To achieve this goal, three main tasks are set:
- - training in motor actions;
- - education of physical qualities;
- - improvement in the chosen sport.
- The first is related to the need for young athletes to form motor skills in general developmental, special exercises and the technique of the chosen sport. The long-term process of developing motor skills in children, as well as adults, has three stages:
- - initial learning;
- - in-depth detailed learning;
- - consolidation and further improvement.
- L.P. Matveev divided the general structure of the long-term training process into micro (small), meso (medium) and macro (large) training cycles (parts). Matveev L.P. The basics of sports training. - M .: FiS, 1997 .-- p. 38
- Microcycles - a combination of several training sessions that make up a relatively complete repeating fragment of the overall design of the training process (usually weekly).
- Mesocycles are a relatively complete series of microcycles (stage, month).
- Macrocycles are a set of mesocycles, their duration is from six months (for example, the preparatory period) to four years (Olympic preparation period).
- Recently, the structure of sports training has expanded by the presence of separate parts of the training process: training sessions; training sessions and their parts; microcycles; mesocycles; macrocycles (periods and stages of long-term training); stages and stages of long-term training (lasting from 2 to 6 years). All these links are connected with each other into a single whole.
- The structure of an athlete’s sports training is characterized by a certain ratio of various aspects of training (for example, physical and technical); the necessary ratio of the training load (for example, volume and intensity); appropriate sequence of various parts of the training process (for example, stages, cycles, etc.).
- In theory and methodology of physical education, stress is understood as a quantitative measure of the effect of physical exercises. The total amount of load in exercises of a cyclic nature is most often determined by the total mileage (for a single lesson, week, etc.), in exercises with weights - by the total weight or the number of lifts (rods, etc.). In recent years, for a total assessment of the load by the value of functional shifts, i.e. the internal physiological side of the load, use continuous and fairly frequent registration of heart contractions (using the telemetry system) and the calculation of the total energy consumption. The absolute intensity of the internal load is determined by the value per unit time. This indicator may be heart rate.
- Training task: orientation of tasks - load - means - methods of doing exercises.
- Training session: preparatory part - the main part (blocks of training tasks) - the final part.
- Microstructure: actually training - leading - competitive - restorative.
- Mesostructure: retraction - developing, basic, stabilizing - control-preparatory - pre-competitive - competitive - recovery-preparatory - restoration-supporting.
- Macrostructure: semi-annual - annual (periods).
- Long-term training: pre-training - initial sports specialization - in-depth training - sports development - Olympic training.
- Thus, the training task is part of the plan of the training session, consisting of one physical exercise or a set of exercises performed with certain pedagogical tasks of the training process (V. G. Alabin, A. V. Alabin). Training tasks are conditionally classified into four types:
- - educational;
- - complexes that develop physical qualities;
- - games that develop physical qualities;
- - special. Matveev L.P. The basics of sports training. - M .: FiS, 1997 .-- p. 46
- The training task is considered as the primary link in the implementation of focused and more precise training management. In the training task there is an important condition - the pedagogical and functional impact on the athlete in the process of completing this task.
- Means of sports training.
- A tool is what is used to solve certain problems. A set of means of sports training are: physical and ideomotor exercises, health-improving forces of nature, hygiene factors.
- Physical exercises - motor actions used to solve certain problems. Exercise is the main and specific means of sports training. A variety of exercises are used to solve the main tasks of the training process - training, education of physical qualities and improvement in the chosen sport. They are divided into four main groups.
- The first group - competitive exercises inherent in this sport. Competitive exercises are the subject of specialization and are carried out in accordance with the conditions of the competition. Young athletes begin to use competitive exercises when children and adolescents need to compete for the first time, i.e. at the stage of initial sports specialization (after one to two years of training).
- The second group is preparatory special (specific) exercises intended for training and development of physical and volitional qualities. These exercises are selected in relation to the requirements of the chosen sport. In addition, special exercises should be similar in form and structure to movements with elements of the chosen sport. These exercises are called specially preparatory. They are divided into leading and developing.
- Leading exercises are mainly aimed at mastering the form, the technique of movements. Developing exercises are aimed at developing functional capabilities (speed, strength, agility, flexibility, endurance). Leading exercises are necessary for mastering the technique and improving the sport. Developing exercises are designed to develop physical (motor) qualities.
- The third group - general developmental physical exercises for comprehensive physical development (for example, bending, squats, swinging, exercises with objects, etc.)
- The fourth group is exercises from other sports in which the athlete does not specialize. Exercises of this group are used for versatile physical fitness.
- The appropriateness of practicing any exercise is determined by the benefits that they can bring to increase the functional capabilities of the body. Therefore, the students need to know the influence of physical exercises and the physiological "cost" of a particular exercise. Exercises include various muscle groups in the activity. Due to this, a whole series of physiological, mental, biochemical and other processes occur in the human body that cause changes in both the motor and vegetative spheres.
- A person has more than 600 muscles. However, depending on the physical exercise, the amount of their inclusion in the work is different. So, for example, about 150 muscles work in the process of walking, about 300 in running. The more active the muscle work, the more blood it requires. It should be emphasized that muscle work stimulates the activity of all human organs. And the heart is the most important organ, contracting like a powerful pump, it non-stop drives blood through the vessels.
- Each cell, each organ and the human body as a whole are accustomed to a certain metabolic rate, which is largely determined by muscle work.
- Speaking about the heart and blood vessels, a few figures and facts should be given. At rest, with beats 70 times per minute, the heart makes about 100 thousand contractions per day, 3 million per month, 36 million per year, and from 3 to 4 billion or more throughout life. For one reduction, it throws out blood to the vascular system from 50 to 80 ml, and in 70 years it pumps 150 - 180 thousand tons or more of blood. The total length of blood vessels in the human body reaches 100 thousand km. If you extend the capillaries in one line, then they can "wrap" our planet 2.5 times. Kots Y.M. Sports physiology. - M .: Physical education and sport, 1996. - p. 45
- Recent studies have found that the heart has “work colleagues” - peripheral hearts. It turned out that each skeletal muscle with respect to blood circulation is not only a flowing vascular system and a blood consumer, but also a self-supporting organ, a powerful pump. Based on the studies, it was proved that the pumping function of the peripheral “heart” surpasses even the central heart in the obtained effect. The skeletal muscle is considered as a physiological vibrator that performs two functions simultaneously: mechanical work and ensuring its own (blood supply) blood circulation.
- Detection of the intramuscular peripheral “heart” makes it possible to take a fresh approach to the directed training of human muscles to facilitate the activity of the heart. Therefore, for skeletal muscle, it is necessary to seek targeted remedies. These funds include exercises on training devices. Sports achievements and physical education in the present and future are inconceivable without special complexes of training devices that provide targeted training of intramuscular "hearts".
- Additional training tools are the technical tools and simulators necessary for the general and special training of the athlete. Trainers equipped with monitoring and control devices are currently a new tool, even more specialized, aimed at improving sports training. The use of technical tools and simulators contributes to the rapid formation of motor skills, the development of the necessary physical qualities and diversifies the educational process.
- Ideomotor exercises are multiple mental reproduction of the motor action with concentration on the crucial phases before it is actually performed. Their effect is based on motor functional reactions that occur in a person at the time of the idea of \u200b\u200bmovement.
- Repeated mental execution of a physical exercise, its part, element, and ligament allows you to quickly master technique and tactics, develop creative initiative, successfully apply technical and tactical techniques in a new situation, set up for the upcoming execution of a motor action, and contribute to a more complete manifestation of physical and volitional qualities.
- Thus, the training session is a set of sports exercises, including exercises aimed at the general and special physical preparation of the athlete.
sports physique physical performance
2. Methods of sports training
Three groups of methods are distinguished:
Methods of teaching technology;
Methods of teaching tactics;
Methods of performing exercises for the development of physical qualities.
A separate method is revealed by many methodological techniques that are different in nature, which are united by a common goal and a single approach to its solution. Methodological techniques - part of a method, elements that express the individual actions of the coach and students in the process of their mutual activities, complementing and concretizing the method.
Using the methods of using the word, theoretical information is communicated, specific tasks are set, the attitude of the athletes to the implementation of training tasks is formed. These methods are used in the management of activities, analysis and evaluation of the results achieved, mistakes made, the moral, strong-willed and other personal qualities of athletes.
The main methods of the word that are used to convey theoretical information on technology, tactics, competition rules and other issues are: lecture, story, description, directions, explanations, conversation, tasks, analysis, etc. To guide those involved in the lesson, the following are used: instructions , orders, teams, counting, verbal alarm. To evaluate and stimulate activities, use value judgment, assessment, approval, self-government, self-negotiation, self-orders.
Many of the word methods (lecture, self-orders, etc.) are less used when working with students of primary school age than in working with older adolescents, since the capacity for analytical abstract thinking in young children is poorly developed. Therefore, explain to them the technique of physical exercise should be extremely specific and expressive.
In older schoolwork, word methods are used more. This is favored by the increasing role of the second signaling system in adolescents. Adolescents are increasingly showing the ability to operate with abstract concepts, to distinguish the essential from the non-essential, deeply and fully, and analyze the technique of the studied exercise, etc. In classes with them, you can successfully use lectures, orders, self-orders, etc.
Visualization methods are used to create visual, auditory, motor images, representations in the process of technical, tactical, physical preparation. These include various forms of in-kind demonstration: a demonstration of the technique of physical exercises (as a whole or by elements, in slow motion or at a normal pace); “Feeling” the movements with the help of specially designed simulators for this, etc. Visual methods also include: demonstration of posters, drawings, diagrams, and other visual aids; photo, film, video demonstration recreating the technical and tactical actions of individual athletes or the team as a whole; sound demonstration - the reconstruction of the sound picture of any movement with the help of voice, claps, special technical devices (metronome, tape recorder), as well as sound leaders and devices of urgent sound information about the course of movements during their improvement; light-signal demonstration - light leaders and devices of urgent light information when studying, improving movements and controlling the speed of running, swimming, etc .; subject guidelines indicating the direction, amplitude of movements, the dynamics of the efforts.
The methods of providing visibility are of particular importance when learning the techniques of movements of young young athletes. Their attention is not stable enough, often has an involuntary nature. They are prone to imitation. Therefore, in the classes with them, the role of the show is essential. To create complete and accurate motor, visual and auditory sensations, it is also necessary to make wider use of subject guidelines and limiters, sound and light alarms. These techniques allow children to feel whether they are performing the movements correctly.
In classes with young middle-aged athletes, along with subject guidelines, sound and light demonstrations, they use drawings, posters, photo, film, video, demonstrations, as adolescents already have a certain stock of knowledge, technical and tactical skills.
In studies with older youths, when studying and improving the technique of exercises, the show is more detailed, has a faster pace of exercise and fewer repetitions. To feel the movements, simulators are used.
Most visual methods are used in combination with word methods.
Sports training methods based on the motor activity of an athlete are divided into two groups conditionally:
methods of strictly regulated exercises;
methods regarding regulated exercise. Pugni A.C. Psychological preparation for the competition in sports. - M .: FiS, 2004 .-- p. 62
The first group includes: methods of holistic and dissected exercises, used mainly when learning the technique of movements; uniform, variable, interval, repeated, complex (re-progressing, standard-variable, circular, etc.), which are used to improve motor skills, to educate strong-willed and moral qualities.
The second group includes gaming, competitive methods.
The practical use of methods largely depends on the laws of the natural development of the body, specialization and preparedness of the athlete.
The essence of the holistic exercise method is that the learned exercise is performed as a whole, i.e. Athletes master the technique of exercises immediately after the show and explanation. This method is used when learning the simplest exercises or when studying complex motor actions that cannot be divided.
The method of dissected exercise provides for the division of a complex technical action into relatively independent elements that are learned in isolation, and only after a certain development are combined into a holistic action. This method is used to study, improve, consolidate and correct the individual parts of the whole exercise.
The uniform method is characterized by the fact that young athletes perform physical exercise continuously for a relatively long time with constant intensity, trying to maintain a given speed. Constant pace, rhythm, magnitude of effort, range of motion. Depending on the tasks to be solved, exercises can be performed with low, medium and maximum intensity. The training effect of the uniform method on the body is provided during the period of work. The increase in load is achieved by increasing either the duration or intensity of the exercise. With increasing intensity of the work, its duration, of course, decreases, and vice versa. The uniform method is used at all stages of long-term training of young athletes. However, large volumes of uniform work are unacceptable for young athletes. When performing exercises of low and medium intensity, aerobic capabilities develop, with high intensity, special endurance (anaerobic capabilities) develops. Performing exercises with great intensity makes high demands on the cardiovascular system, as well as the respiratory system of a young athlete. Therefore, it makes no sense to apply exercises with high intensity in children and adolescents.
The disadvantages of the method are the quick adaptation of the athlete's body to it, and therefore the training effect is reduced.
The variable method is characterized by successive variation of the load during a continuous exercise by directionally changing the speed of movement, pace, duration, rhythm, amplitude of movements, magnitude of effort, change of technique of movements, etc. An example of this is the change in running speed at a distance, the pace of the game and technical techniques in hockey during each period. The training effect of the variable method on the body is provided during the period of work. The focus on the functional properties of the body is realized by changing the mode of operation and the form of movements.
The variable method is used in cyclic and acyclic sports. In cyclic sports, loads are regulated by varying the speed of movement. In acyclic sports (football, wrestling, boxing, etc.), the variable method is implemented by performing exercises that vary both in intensity and in the forms of movements.
The speed of movement with a variable method can vary from moderate to competitive, from varying speeds to the duration of the exercise, the length of the segments to be overcome depends on the nature of physiological changes in the body, leading to the development of either aerobic or aerobic-anaerobic capabilities. This method makes increased demands on the activity of the cardiovascular and respiratory systems of the body. Therefore, it is used mainly in training sufficiently trained young athletes, mainly at the end of the preparatory and competitive periods.
A variation of the variable method is fartlek (speed game, running game). This is a run for a certain time at different speeds. The length of the distance depends on the age and qualifications of young athletes. The speed of movement and the duration of its preservation are not planned in advance. It is advisable to conduct fartlek in the forest, park, field. Participants in the run, depending on their health, can alternately lead in the group. Part of the acceleration can be replaced by running or jumping exercises. One of the advantages of the variable method is that it eliminates the monotony of work. The disadvantage of this method is that all load components (speed, acceleration length) in the variable method are planned approximately (according to health).
The repeated method is characterized by repeated execution of the exercise with certain intervals of rest, during which working capacity is fully restored. A training effect on the body is provided only during the exercise, as well as as a result of the accumulation of fatigue from each repetition. The repeated method is used in cyclic and acyclic sports. The intensity of the load in cyclic exercises is 90 - 100%, and in acyclic exercises - 90% (sometimes 100%) of the maximum capacity of young athletes. The duration of the exercises can be very different. For example, in running, rowing, swimming, work is applied at short, medium and long distances. The speed of movement is planned based on the personal record of the athlete in this segment. The exercises are performed in series. As a rule, in one lesson no more than 2-6 series are conducted. The number of repetitions of exercises in each series is small and is limited by the ability of athletes to maintain a given intensity. Intervals of rest depend on the duration and intensity of the load, but are set in such a way as to ensure a sufficiently complete restoration of performance for the next repetition of the exercise. Repeat example: 5–100 m after 5 minutes of rest. Malinovsky S.V. Tactical training in sports games. - M.: Physical education and sport, 1986. - p. 67
In cyclic exercises, repeated work in short segments is aimed at the development of speed qualities, in medium and long ones - special (speed) endurance. Movement with high intensity in running on skates, walking and other exercises on relatively long sections develops a sense of competitive pace, improves the technique of movement. In this regard, the re-method is sometimes called the method of "re-pace" training.
In acyclic sports (weightlifting, jumping, throwing), along with fixing and improving the technique of movements, the repeated method is used to develop strength and speed-strength qualities.
When applying the second method, young athletes experience significant, and sometimes maximum stresses in the organs and systems of the body: cardiovascular, respiratory, muscle, endocrine. The adrenal glands are especially stressed, releasing hormones in the blood, which provide the body with high-speed work under conditions of high-speed debt. This method is used at all stages of long-term training of young athletes of middle and older age (in training, education of physical qualities).
The disadvantage of the method: with prolonged use, the energy resources of the athlete’s body are exhausted and overtraining occurs.
The interval method looks like a second one. Both of them are characterized by repeated repetition of exercises at certain intervals of rest. But if with the repeated method the nature of the effect of the load on the body is determined by the exercise itself (duration and intensity), then with the interval method, rest intervals also have a training effect. The interval method is widely used in athletics, rowing, skiing, swimming, figure skating, sports, etc.
During repeated exercise, the intensity of a single load should be such that the heart rate at the end of the work was 160 - 180 beats / min. Because the duration of the load is small, oxygen consumption during exercise does not reach maximum values. In a pause of rest, despite a decrease in heart rate, oxygen consumption during the first 30 s. It increases and reaches a maximum. At the same time, favorable conditions are created to increase the stroke volume of the heart. Thus, the training effect occurs not only and not so much at the time of the exercise, but during the rest period. Rest pauses are set so that before the start of the next repetition of the heart rate exercise, it will be 120 - 140 beats / min, i.e. each new load was given in the stage of incomplete recovery. Rest can be active or passive, exercises are repeated in series. The series is terminated if, at the end of the standard rest pauses, the heart rate is not reduced to 120 - 140 beats / min. The number of repetitions of exercises in this case can be from 10 - 20 to 20 - 30. The interval method promotes the development of the heart muscle, increases the volume of the heart, and generally improves the aerobic capacity of the body. The variations of the interval method are based on various combinations of the components of the load (duration, intensity, number of repetitions, etc.). this diversity is associated with solving specific problems, age, preparedness, health status of young athletes, type and nature of physical exercises. But the essence of the physiological effect in all variants of the interval method remains approximately the same. Malinovsky S.V. Tactical training in sports games. - M.: Physical education and sport, 1986. - p. 98
The interval training method is very laborious and must be applied carefully. It is usually used in the training process with qualified young athletes in the middle of the training preparatory period.
The disadvantage of the method: monotony in the alternation of the load, which negatively affects the psyche of the athlete. It contributes to the rapid entry into the form, but in a short time comes adaptation to this method of training.
The basis of the game method is game motor activity, in a certain way ordered in accordance with a figurative or conditional “plot” (plan, game plan), which provides for the achievement of a certain goal in many ways under conditions of a constant and largely random change in the situation.
The game method is not necessarily associated with any generally accepted games, such as hockey, badminton, volleyball, etc. It can be used on the material of any physical exercises: running, jumping, throwing, etc. The game method is one of the important methods in the process of training young athletes. It is used in training athletes of various ages and qualifications in all periods of training. This is a method of comprehensive improvement of physical qualities: development of speed, strength, agility, endurance, courage, resourcefulness, determination, initiative, independence, tactical thinking, consolidation and improvement of motor skills. It is characterized by the mutual conditionality of the behavior of those involved, emotionality, which contributes to the upbringing of moral personality traits: feelings of collectivism, camaraderie, discipline, etc.
The disadvantage of this method is the limited ability to dose the load, because the variety of ways to achieve the goal, constant changes in situations, the dynamism of actions do not allow you to accurately adjust the load in both direction and degree of impact.
The circular method is one of the combined methods of exercise. Its basis is the sequential execution of a specially selected set of physical exercises using a number of methods. Young athletes go from one exercise to another, from projectile to projectile, from one place of execution to another, moving as if in a circle. Having completed the last exercise in this series, they again return to the first, i.e. closing the circle.
When using the circular method, combinations of various exercise methods are possible. There are several options for circular training:
by the method of long continuous exercise (classes are held without interruption and consist of one, two, three circle walks; it is used mainly for the development of general and strength endurance);
by the method of interval exercises (used to improve general, speed and strength endurance, speed-strength qualities, maximum strength, dexterity);
by the method of repeated exercises (used to develop speed, maximum strength, speed endurance). The circular method allows differentially developing not only physical qualities (strength, speed, endurance), but also their complex forms of manifestation (power, speed, speed-strength endurance, etc.).
To conduct a training session using the circular method, a set of exercises is pre-compiled, the places where the exercise is performed (the "station") are determined; in the first lesson, tests for the maximum test (MT) are conducted for each exercise, provided that they are correctly performed, a system for increasing the load is installed; In the last lesson, it is recommended to check the MT for each exercise and compare the results with the initial ones. The means of circular training can be a variety of general developmental and special exercises, usually technically not difficult, cyclic and acyclic. Exercises are selected depending on the tasks of the lesson, the motor capabilities of each young athlete and taking into account the transfer of motor qualities and motor skills.
A complex aimed at comprehensive physical development includes no more than 10 - 12 exercises, a complex with a specialized focus - no more than 6 - 8. The exercises can be performed on sports equipment or with sports equipment and devices.
By the maximum test (MT) is meant the maximum motor capabilities of young athletes in any exercise (task). For all young athletes, MT is held in the form of competitions. Its indicators (the maximum number of repetitions of the exercise, the maximum weight of the weights, the minimum or maximum time to complete the exercise, etc.) serve as initial data for choosing an individual load in one or system of classes.
Strictly individual load dosage is a feature of the circular method. As a result, both physically weak and strong young athletes maintain interest in the classes. Assessment of achievements by the maximum test and accounting for the increase in load give a visual representation of the development of performance by its quantitative indicators. When applying the circular method, the tasks of the associated development of qualities and improvement of skills are most effectively solved.
Distinctive features of a circular training:
Regulation of work and rest for each "station";
Individualization of training load;
Using well-trained exercises;
The sequence of inclusion in the work of various muscle groups.
The disadvantages of the method: with a large number of repetitions, excessive weights, high pace, fatigue of the nerve centers quickly sets in, the accuracy of the exercises decreases, errors in technique are made, which are then gradually fixed.
The competitive method is characterized by performing the exercises with the greatest intensity, subject to the rules of the competition. This is one of the ways to stimulate interest and energize the activities of young athletes with the aim of winning or achieving a high result in any physical exercise. The competitive method is used to develop physical, volitional and moral qualities, improve motor skills, as well as theoretical abilities. The value of this method lies in the fact that athletes, seeking to show their best results, learn to mobilize their strength and ability to fight for victory, acquire tactical skills.
Thus, the methods of sports training are quite diverse. These include the competitive method, the method of strictly regulated exercises, the interval method, the game method.
Conclusion
In conclusion, we can say that sports training is a process aimed at consciously changing the behavior of an athlete, in accordance with the objectives of his sports activity.
The purpose of sports training is to realize the possibilities of optimal physical development of people, the comprehensive improvement of the physical qualities inherent in each person and related abilities in unity with the upbringing of spiritual and moral qualities that characterize a socially active person: to ensure on this basis that each member of society is prepared for fruitful work and others socially important activities.
Method - a way to achieve the goal, a certain orderly activity. The methods of sports training are aimed at the formation and improvement of skills, as well as the education of the physical qualities of athletes. The method provides an answer to the question of how to use the funds in the process of training.
The ratio of means and methods of physical fitness and physical fitness depends on the individual characteristics of the athlete, his seniority, training period and tasks to be solved.
The principle of unity is based on the fact that the adaptive reactions of the body to loads are selective and cannot ensure the development of all the qualities necessary to show a high sports result.
The only correct solution to the question of using general and special physical training is their reasonable combination at different stages of the training process.
References
1. Biological and pedagogical aspects of physical training // Mater, All-Union. symp // Theory and practice of physical education. - 1972. - No. 8. - S. 29-33.
2. Zhelyazkov C.O. On the essence of sports training // Theory and Practice of Physical Culture. - 1997. - No. 7. - S. 34-39.
3. Zatsiorsky V. M. Education of physical qualities. - M .: FiS, 1997 .-- 406 p.
4. Korobkov A.V., Golovin V.A., Maslyakov V.A. Physical education. - M .: Higher. School, 2001 .-- 412 p.
5. Kots Ya.M., Sports physiology. - M.: Physical Education and Sports, 1996. - 284 p.
6. Malinovsky S.V. Tactical training in sports games. - M.: Physical education and sport, 1986. - 167 p.
7. Matveev L.P. The basics of sports training. - M .: FiS, 1997 .-- 308 p.
8. Naygof R. Some principles and criteria for increasing loads during the formation of general and special physical training. The experience of our friends. - M .: FiS, 2002 .-- 231 p.
9. Ozolin N.G. The development of endurance athlete. - M.: FiS, 1999 .-- 128 s.
10. Pugni A.C. Psychological preparation for the competition in sports. - M .: FiS, 2004 .-- 282 p.
11. Rodionov A.V. Psychological foundations of tactical activity in sport // Theory and practice of physical culture .- 1993.- No. 2.- p. 7-9
Posted on Allbest.ru
Similar documents
The concept of performance, its types and methods of assessment. Methodological approaches to determining the physical performance of an athlete. The impact of sports training on the dynamics of the development of performance among orienteers of different levels of preparedness.
term paper added 09.09.2014
Levels of preparedness and assessment of the state of health in the selection of adolescents for cycling. The main stages of the selection of adolescents in the sports school. Athlete's body condition, types of control. The main features of accounting for mental qualities in the selection process.
term paper, added 1/28/2012
Psychological and methodological features in the preparation of an athlete. Characterization of physical qualities and features of their development. Engine-coordination abilities and the basics of their education. Assessment of the level of general physical fitness of athletes.
thesis, added 06.06.2015
term paper, added 12/28/2012
The concept and structure of human performance, in particular, the athlete, its causes and factors that determine it. Description and features of the overall performance of wrestlers of various qualifications and specializations, directions of its research and ways to improve.
thesis, added 04/28/2014
Sports training as part of the athlete's training system. Achieving high athletic performance. Athlete training structure. The concepts of sports training and athlete fitness. The principles and construction of the training process.
abstract, added 02/27/2010
Priority areas for improving the process of physical education in educational institutions. Fundamentals of legislation on physical education and sports. Realization of the rights of citizens in this area. Responsibility for violation of the rules of sports competitions.
abstract, added 02/10/2015
The characteristic of sports activity and its effect on the body. Features nutrition athletes as a factor in strengthening and maintaining health. Hygiene training and competition. Problems of medical control in sports. Methods of relaxation for athletes.
term paper, added 04.24.2014
Health problems of children and adolescents. Volleyball technique as a means of maintaining and strengthening health. Experimental substantiation of the influence of volleyball on the body of children 12-14 years old as a means of increasing motor activity.
thesis, added 01/23/2012
Athletics is the foundation for athletic performance. Description of the physical qualities of athletes. Planning a workout with young runners. Building and conducting a training session dedicated to the training of sports equipment.