1. Tests for performance.Physiological tests for performance are diagnostic procedures for determining physical performance; Like many diagnostic procedures, they carry some risk element.
While ergometric tests with maximum load performed until the maximum physical fatigue represent a slight risk for a healthy person. We are limited to three tests most frequently used to evaluate performance in activities requiring stamina. These samples are satisfied with the test criteria.
1.1. Maximum oxygen consumption (VO2MAX)
The maximum consumption of oxygen serves as an indicator of the aerobic performance of the body. It is determined under conditions of continuous or stepwise increasing ergometric load. The oxygen consumption first increases evenly, and then aligned when switching to the depletion state (maximum oxygen consumption). The average consumption of oxygen in the region of the stable level for an adult man with a body weight of 70 kg is about 3.0 l / min, or 43 ml * min-1 * kg-1. Intensive stamina training can be brought to the maximum consumption of oxygen to the level twice as large as this value.
1.2. Physical performance (PWC170 or W170)
This test is also carried out at a continuous or step-of increasing work on the ergometer; The critical indicator is the work at the moment when the pulse rate reaches 170 beats per minute. Since the maximum frequency of heart abbreviations decreases with age, the data obtained for the elderly, or extrapolate relative to 170 min-1, or express a relatively lower standard frequency, for example, 130 min-1 (i.e. pwc130). The dimension of the test is watts.
The accuracy of this test is the same as the determination of the maximum oxygen consumption. Although the PWC test is less reliable than the measurement of maximum oxygen consumption, it is particularly suitable for mass examinations, as it is saved in terms of time and money costs.
For people aged 20 to 30 years, the following averages are obtained: for women - 2.3 W / kg, for men - 2.8 W / kg body weight. Intensive stamina training can be doubled these values.
1.3. Heart abbreviation frequency
It should be noted that with dynamic operation with a constant efficiency of useful, the frequency of abbreviations of the heart is proportional to both the consumption of oxygen and the load. When the efficiency coefficient changes, a close relationship is maintained between the frequency of heart cuts and oxygen consumption, and the connection between the frequency of heart abbreviations and the load is lost. During easy work with continuous load The frequency of heart abbreviation increases during the first 5-10 minutes. and reaches a permanent level; This stationary state is saved until the completion of work even within a few hours.
The greater the voltage, the higher the plateau level. During severe work performed with constant force, such a stable state is not achieved; The frequency of heart abbreviations increases as the maximum is fatal, the magnitude of which is not the same in individuals (the rise due to fatigue). The difference in the nature of changes in cardiac activity at easy and hard work is demonstrated in experiments, the duration of which reached 8 hours.
Thus, by changes in the frequency of heart abbreviations, two forms of operation can be distinguished: light, tireless work - with the achievement of a stationary state, and severe, causing fatigue work - with a rise due to fatigue.
Any work (performing any type of exercise) can be estimated, based on the energy costs for its implementation, since any movement is estimated as a change in the kinetic or potential energy change and calculated according to the well-known formulas: Work: A \u003d F-AS [J], Where, respectively,:
F - force [n]; AS - Movement [M] Example: Work on the lifting 30 kg to a height of 0.5 meters will be equal to
A \u003d F · AS \u003d 30 kg · 9.81 m / s2 · 0.5 m \u003d 147,15 J, if this rise was carried out in 2 seconds, then the power developed at the same time will be equal to
N - f / 1 \u003d 147,15 j / 2c \u003d 73,575 W
Fig. 1. Changing the frequency of heart cuts in the dynamic operation of constant intensity. The darkness is denoted by the "pulse amount of recovery" - the total number of shocks over the basal level for the recovery period.
Even after the completion of the work, the heart rate varies depending on the voltage occurrence. After easy work, it returns to the initial level for 3-5 min; After hard work, the recovery period is much longer - with extremely heavy loads it reaches several hours. Another criterion can serve as the total number of pulse strikes above the basal level (initial pulse frequency) during the recovery period (pulse amount of recovery). This indicator serves as a measure of muscle fatigue ^ consequently, reflects the load that required to perform the previous work.
When you follow directly for cardiac activity (by measuring ECG or pressure), you need to use the term "heart cuts"; The term "pulse frequency" is used when the peripheral pulse is recorded. These two values \u200b\u200bdiffer only when influenced on cardiac activity.
Example. Immediately before the start by 3 km from a specialist, the pulse is measured at rest (suppose 72 stroks per minute). Immediately after the race, the pulse rate is measured after the load. At the same time, there is an important feature - the pulse rate is measured during that time until it becomes equal to the original, i.e. 72 of the blow per minute.
Suppose that the restoration occurred for B minutes, and the indicators were as follows:
Difficult devices do not need, do not need qualified medical personnel, the type of load (running, push-ups, weight lift, etc.) is practically not important, etc.) - only the amount of work and the corresponding final pulse amount of recovery is important. Create standard conditions for performing a particular work for any commander is not a problem, check the indicators and write them down - especially. After a certain period of time after the preparation stage, it is also not a problem. Informativeness is complete.
Impact volume
The impact volume of the heart at the beginning of work increases only by 20-30%, and then persists at a constant level. It drops a bit only in the case of the maximum voltage, when the heart rate is so great that, with each reduction, the heart does not have time to fill in blood. Like a healthy athlete with a well-trained heart, and in a person who is not engaged in sports, cardiac output and the frequency of heart abbreviations during operation are changed approximately proportion to each other, which is due to these relative constancy of the shock volume.
With dynamic operation, arterial blood pressure changes as a function of work being performed. Systolic pressure increases almost proportional to the load, reaching approximately 220 mm Hg. Art. (29 kPa) with a load of 200 W.
The diastolic pressure varies only slightly, more often towards the decline. Therefore, the middle blood pressure is slightly rising. The upper limit of the normal increase in blood pressure during cycheroometry (100 W) is 200/100 mm Hg. Art. In the sitting position and 210/105 mm Hg. Art. In the lying position (RR method).
In the circulatory system operating under low pressure (for example, in the right atrium), the blood pressure during operation increases little; Its a distinct increase in this area is pathology (for example, in heart failure).
Aerobic anaerobic transition and anaerobic threshold
With an increase in ergometrical work, it is useful to measure the load level, in which the concentration of lactate in the blood will exceed 2 and 4 mmol / l (the beginning of the transition and threshold, respectively). The result of this test is more informative than the maximum consumption of oxygen with a long (order of hours) to work requiring stamina. In men aged 20-30 years, aerobic anaerobic transition is achieved with a load of about 1.25 W / kg, and an anaerobic threshold is approximately at 2.5 W / kg body weight. The load at which an anaerobic threshold is achieved, expressed as a percentage of the load at which oxygen consumption becomes maximal, characterizes the processes of adaptation in muscles dependent on the workout. This value in incredited persons is about 50-60%, and in high sports, requiring endurance - about 80%.
Value of body weight
The results of the tests for performance are often expressed according to the mass of the body (relative values). However, this generalization is unsuitable for evaluating individual cases; The requirements for a specific task should be taken into account. This is necessary for the following reasons.
When a person moves only a mass of his own body, the physiological parameters of the work in different persons can be best compared to them with a mass of the body.
For the case of carrying weights, it is more useful to express the results relative to absolute efficiency or to the total mass (body weight plus the weight of the cargo).
If it is necessary to evaluate the performance of muscles, it is preferable to relate results with a mass of muscles (with which the "impressive body weight" correlates).
Interpretation of tests for performance
After the reliability and accuracy of the test are established, you can make accurate and informative conclusions based on its results, however there are two limitations. Strictly speaking, the test result is applicable only to the type of work that is exposed to testing. Conclusions about performance at other loads are justified only if the factors determining the nature of the work are largely similar, and it is possible (should) be expected that such a transfer will always be accompanied by loss of reliability. The test results apply only to performance at the time of the sample.
The analysis of the suitability of each of the above tests is carried out on the basis of the criterion (conditions) of the availability (possibilities) in the conditions of the military unit while maintaining the highest possible informativeness, the decision for the commander (the head of preparation).
Loads on the body of a specialist depending on their type
Exercises when the active load is the mass of the body of the athlete itself, and the actions aimed at preserving the equilibrium position of the body under the action of gravity. When maintaining the position of the body, a person has to balance not only the force of gravity, but also other forces. The struts of the problem of the balance of the forces can be distinguished by three types of static muscles (Fig. 6.1).
On the Scheme athlete holding the "Angle" simultaneously performs the following types of work:
Holding work - against the moment of gravity (muscle group 1); Moments of muscle thrust forces balanced moments of gravity links;
Strengthening work - against the gravity forces acting on the gap; Muscular thrust forces strengthen the joint, take over the load (muscle group 2);
Fixing work - against the thrust of the muscle antagonists and other forces; Muscular thrust forces deprive the links of the movement, acting against each other in the direction, but together - according to the problem (muscle group 3).
Similarly, you can consider exercises associated with a squeezing from the support, for example, the lifting of the body from the stop lying, and those like it.
Strictly speaking, according to the biomechanic, all the movements of a person (or its biocinematic links) can be divided into overcoming and inferidating.
In the overcoming movements, the total thrust of the muscles is directed towards the movement of the link, in inferidating - in the opposite direction.
From here - the movement of a person can be performed with overcoming (positive) or inferior (negative) work of the muscles. An example of overcoming (positive) work can be the rod raising. At the same time, the muscles are shortened, overcoming the strength of resistance attached to the links (rod). Such movements used to be active; Passive was considered the movements performed without active muscle contraction, for example, with the help of external forces for the person (lowering the rod under the action of its weight, etc.).
It should be noted that in this example, the supposedly "passive" movements are actually not so, since at the same time (lowering the rod under the action of its weight) athlete with the voltage of antagonist muscles slows down or stops its movement caused by external forces (power The severity of the rods when lowering it on the platform). In such cases, antagonists make an inferior (negative) work (stretching, they seem to be inferior to the moving external forces), and sometimes they make a huge work, in which their activity (in the biological sense) is very large. Therefore, their movements are inappropriate to be called passive, and more correctly called inferior. Do not mix the concepts of "active forces" in the sense of mechanical (capable of causeing traffic) and in the sense of biological (muscle thrust). It is more correct to divide the movement to overcoming (with positive work of the muscles) and inferidating (with negative work of the muscles). And those and other movements are active. Passive should be called only movements without the active participation of muscle forces (free drop, passive "drop" of a relaxed hand, etc.), under which there really do not play muscles.
Thus, in overcoming movements, only muscle thrust serve as the main sources of driving forces, although they can help other forces. Thoring forces can be very diverse:
In exercises with burdensome - their weight and power of inertia;
In exercises with the expander - the strength of his elastic deformation;
In the exercises with the resistance of the partner - the weight and power of the inertia of the partner's body, his muscular forces;
In exercises without shells - the weight and strength of the inertia of their own parts of the body and even the thrust of their muscle antagonists.
In inferior movements, the sources of driving forces can be any forces, and the braking of antagonist muscles serve as braking.
With the upper support, the approach to it by overcoming movement is performed by the mechanism of attracting; The movement in the opposite direction is inferior (for example, lowering down). The excited muscle is strained and, if resistance can overcome, is reduced, approximate the attachment sites; Two links are conncribed with muscle.
Attraction is a way to perform positive muscles.
With the upper support of the link, connected to the suspension (crossbar, the ledge of the cliff, etc.), - support, they most often remain fixed. The rest of the blocks of the body are movable, they move relative to the reference links and each other.
Consider the exercise of pull-ups on the crossbar, which is the top support.
The overall mechanism of attracting at the top support schematically consists in the following (Fig. 6.2).
The power of the severity of the support links (hands), fixed on the upper support (crossbar), as well as the strength of the schematically depicted links from the spring (forearm and shoulder), can be neglected. The muscle (in the figure is shown as a stretched spring), connecting moving links with supporting, under the action of the weight of the weight of moving links (body) (P) is tense. Its traction is applied to the levers and does not allow them to fall down: the force F causes equal and opposite to countering the support reaction (RCT). The force F "is equal to the modulus of the force of P (as action and opposition). In this initial position, there is no movement. To bring the moving links to the upper support, it is necessary to increase the muscle tension (increment of the thrust force, respectively, AF" and AF "), then + And F "will cause the acceleration (+ a) of moving links, directed up; The inertia force (FM) applied to the levers appears. This causes the occurrence of the dynamic component of the support reaction (R). The strength is + a F "and represents the accelerating force that causes attracting. The center of the masses of mobile links is accelerating. The reaction of the support as a communications response does not cause a driving force, but without it the change in the Motion of the CM is impossible. The source of the motion energy is the muscle ; Its thrust force (+ AF ") for moving links is an external force. Consequently, the law of preserving the MTC movement is observed.
So, the movement according to the method of attracting occurs due to the increased tension of the muscles, which accelerate their own rolling links, bring them closer.
Under the action of external forces, the human body can perform inferior actions, moving away from the top support.
At the same time, the muscle tension decreases. There is an excess of weight strength over the power of muscle thrust. Directed down acceleration by moving links gives force, which is the difference between body weight strength and muscle thrust up. If the body weight caused acceleration, it would be just a free drop in moving links down.
Under the action of this accelerating force, moving links, dropping, stretch the muscles. The work they make on the path of their action is negative, since the forces are aimed in the direction opposite to movement. Positive work makes power equal to excess weight of the weight of moving links over the thrust of the muscles attached to the levers. The inferior movement under the influence of weight (constant strength) is due to the reduction of the moment of muscle force. Accelerating force is an excess of weight strength over the strength of the thrust of the muscles. When accelerated, the power of inertia appears, directed upwards and decreases the overall support reaction.
At the bottom support, the distance from it by overcoming movement is carried out by the repulsion mechanism; Movement in the opposite direction - inferior (for example, squats).
An example of movements at the top of the support can serve as tightening in the holy and lowering. The first part of this movement occurs through the mechanism of attracting to the upper support. It is necessary to establish which movements in the joints are overcoming and the work of what muscles they cause them. Kohl soon in the original position of the hand stretched up, the tip of the upper limbs is raised up, the blades are allocated from spinal column And they are rotated with lower corners forward. The clavicle and blades when tightening will be descended by the tight muscles of the back and large breast muscles, bring and rotate the blades will be rhombid muscles. Bottoms are involved in both movements trapezoid muscles. At the same time short muscles Spins I. three-headed muscles The shoulder is elevated, and the two-headed shoulder muscles and other bends bend forearm. The lowering in the position of the Visa is performed with an inferior (negative) work of the same muscles with the movement of moving links in the opposite direction. With inferior operation, the muscles are able to develop more voltage than when overcoming. Therefore, the inferior movement with the same burden is easier.
Consider the mechanism for performing exercises (movements) associated with the load directed in the opposite direction, i.e. when biocinematic links make a job associated with the repulsion mechanism, for example, the exit from the gate with the bench press.
At the distance of the links from each other, the force of the thrust of the muscles, its attachments are brought together, the approach of one end of the biscuit lever is accompanied by the distance of another end. Repulsion - a way to make positive muscles.
Usually the connection of the reference links with the lower support is uncaptive; Stop, for example, presses to the soil only the weight of the upper links of the body.
The overall repulsion mechanism at the bottom support schematically consists in the following (Fig. B. S).
Muscle (in the figure it is conditionally indicated as a compressed spring) does not allow the weight of the upper links to bend the leverage system. The power f supports the upper links, balances the strength of their weight R. Power F "through the support links presses on support; It is erased by opposition to support.
To cause the repulsion of moving links from the bottom support, it is necessary to increase the tension of the muscle (the increment of the force of the thrust respectively + AF and + AF2). Then the force + AF2 will cause the acceleration of moving links (+ a), directed upwards, the inertia (FMH) will appear (FMH) as non-equilibious resistance directed downwards attached to the upper point of the levers. This will cause the appearance of a dynamic component of the support reaction (R). The strength + AF2 is the accelerating force, under the action of which the repulsion begins. Just as in the attracting mechanism, the reaction of the support as an external force is absolutely necessary, but it does not cause movement. Man when repulsing, as when attracting, is a self-devotioned system; The source of motion energy is internal. The solid can only move under the action of external force. And the human body is a system of bodies (links), each of which changes its position under the action of all the forces applied precisely to it. Thus, the movement on the outline mechanism is due to the increase in muscle voltage: they, bringing off their ends, remove the moving links from the supporting.
Inferior approaching the lower support
As in the case of the inferior removal from the top support, when the muscle is inferior to the lower support, the muscles are working under the influence of the upper links of the body. An excess of weight strength effect relative to the action of muscle thrust force serves as an accelerating force approaching the body to the support. As with any acceleration, inertia's forces arise and the support reaction changes. An example of movements at the bottom of the support can be flexion and straightening hands in the stop lying. It is obvious that the movement of the CM of the body down at a lower uncapturing support can be carried out under the action of gravity of only movable parts of the body. Head, neck, torso and legs are fixed in all joints of the suspension of antagonists and move both down and up in the form of a single whole. The blades are fixed relative to the chest. The main movements in the joints during the bending of the hands are the extension in the shoulder and bending in the elbow and ray-tailed joints - occur when the muscles-antagonists are inferior. Hand straightening in the stop lying, naturally, is a overcoming movement that flows with muscle contractions, which previously (in the examples described above) were performed by an inferior, now make a positive overcoming work. Due to the low speed and relatively large duration of the acceleration movement, and therefore, the inertia's forces will be small.
Exercises, when the active load is not the mass of the body of the athlete itself, and additional burdens, attached to its biocinematic links, such as rod, dumbbells, expander, etc.
Consider the features of the kinematics of the biocinthic links movement, for example, when carrying out the center of the rod from the position of lying. At the same time, the kinematics and dynamics of the interaction of the biomechanical system with support are characterized by some features. In fig. 6.4 A biocinematic pair is presented, connected moving (in the shoulder joint) with support. The increase in the angle F between the links of this pair leads to the opposite directional rotations of the links: the link, close to the support, will turn to the left (CO,), and the link, far from the support, will turn right (CO2). At the same time, the CM pairs of the links will receive a movement along the radius (VR) connecting it to the axis of the external hinge (support), as well as in the direction perpendicular to it (VT) on the left side. The whole pair rotates in the direction of the nearest link (CO3).
If the moment of the external force is not attached, then the mutual compensation of the two components of the kinetic moment relative to the fixed axis (support): the kinetic moment, formed by the rotational motion of the links relative to their CM, is directed in one direction, and the kinetic moment due to the movement of the TSM itself relatively fixed Axis - to another. The flexion-extensible movements of the athlete when interacting with support cause a number of kinematic consequences of a complex nature. As already mentioned, with a pair of angular velocities, i.e., equality of angular velocities of links, moving multidirectional, the subsequent link (or group of units) receives translational movement
The dynamics of the interaction of the system of links with a support is determined by the features of transmission and use of energy. Increasing the stiffness of soft tissues in compounds (articular rigidity) provides more complete power transmission. This is especially manifested in various repulsions close to features and interactions. With increasing rigidity, the biomechanical system is approaching the technical mechanical system, which reduces energy loss.
Energy loss when it is transmitted according to the biocinematic chain (damping) depend on the transformation of mechanical energy of the links to other types and its scattering, on the degree of arbitrary tension of the muscles, from the magnitude of their stretching and other factors.
To control the performance of an athlete, early warning overralling, determining the target heart rate (CSS), and, accordingly, amending the training program is recommended to regularly perform special load tests. Below, the proposed techniques are each able to master on their own, do without attracting assistants and the use of complex equipment (desirable to have a pulsometer, a bicycle game (or Tredban), an equible area of \u200b\u200bthe road).
General requirements .
To the correct interpretation of the data obtained, regular testing is important, it is necessary to standardize the conditions for performing tests for the time of day, temperature and humidity, the relief on which the load is performed. As a test, it is better to choose a profile exercise (running - running, cyclist - bike, etc.). Before the test, the workout is obligatory.
Determination of the maximum cardiac abbreviation frequency (CSSMs).
After a good workout, there is an intense load with a duration of 4-5 minutes. The final 20-30s exercises are performed with the maximum effort, the Css ssss are registered. In% of CHssmuses, target training areas are calculated. A significant decrease in the Css sss, compared with the previously recorded values \u200b\u200bindicates a redesign. *
Determination of the deflection point of direct heart rate (CSSOTOTCK).
Testing occurs in the form of a stepped rind (every 10 minutes) load performed before failure. On the first segment is supported by a constant CSS 140 UD / min. The CSS, in which the load will be impossible or possible, but only at the cost of incredible efforts, will be about 5 shots exceeding the CSSOTOTC. The load intensity corresponding to this point is an anaerobic threshold, maximum load, the provision of which occurs solely due to aerobic energy. Any load performed with an intensity exceeding the CSSOTOclone leads to the accumulation of lactic acid (lactate). Important - Anaerobic threshold is the most important criterion for estimating the functional state among athletes for endurance. In% of the CHSTOTOCC, target training zones are calculated. *
Control of current performance.
The load consists of three series of 10 minutes, each of which is performed at a constant pulse - 130, 140, 150 ° C / min. The overcomed distance and speed is recorded. Data obtained in the dynamics of observations allow the degree of acclimatization (temporary, climatic, high), the degree of recovery after the transferred infectious disease, compare the physical condition of different athletes.
In the amateur practice of this set of 3 tests is quite enough. Naturally, the list of research tools is not limited to, but the method of execution is more complicated, requires a qualified assistant, mathematical calculations, the evaluation of the results occurs on special tables or nomograms. The most famous of the Confony test (definition of the CzSothotclone), the test of the astranda (evaluation of the functional state in terms of the maximum oxygen consumption (IPC)), PWC 170 (evaluation of physical performance), orthostatic sample (assessment of vegetative regulation).
Of particular interest are the tests evaluating physical performanceconducted in vivo and having direct applied importance in competitive practice.
Mountain test Cyclists - Highcasties. It is necessary to choose a uniform continuous rise, for overcoming which is required 30-45 minutes. The cyclist should go to it with the highest possible speed. The difference in heights overlooked athletes during the test time is extrapolated to the difference of heights per hour, it will be an indicator of its mountain abilities that can be compared with the indicators of other cyclists, evaluate their chances against the background of others.
Threshold speed runner (V4) - speed running at the level of the CssTotclone (anaerobic threshold). The threshold speed can be determined in a step test or designed based on the result of an athlete in running on 5 and 10 kilometers. Knowing its threshold speed, the athlete can calculate the optimal time of passing different distances by using percentage of the special table.
For example, an athlete found that its threshold speed is 16 km / h. Consequently, he will be able to run 1 km in 3:45. Marathon Athlete can run with an optimal speed of 94% of V4, which is 15 km / h or 1 km in 4:00. Thus, the optimal time athlete on the marathon will be 2:48:00.
* According to the book - heart rate, lactate and workout on endurance. P. Yansen. Tuloma 2007
The book contains theory, practice and analysis of the training of athletes for endurance based on the monitoring of heart rate (heart rate) and the level of lactic acid (lactate) in the blood, the tests of the anaerobic threshold and the evaluation of the functional state are given, problems of overtraining and sports heart are discussed.
P Rob robe is used to analyze the external respiratory system.
Prepare a stopwatch. Sit down to take a deep breath, then breathe in about 80% and hold your breath. Turn on the stopwatch. Write your delay time result. If, during the next test, the respiratory delay time decreases, this indicates a non-reconnaissance.
Serkina test |
P Rob Serkina is used to analyze the external respiratory system.
1 phase. Determine the delay time in the inhalation in the sitting position.
2 phase. Run 20 squats in 30 seconds and reset the delay time again.
3 phase. Relax 1 minute standing and re-measure the duration of the breathing delay in the sitting position.
Results are estimated at the following table.
Ortostatic test |
ABOUT RTostatic sample is used to analyze the state nervous system.
In the morning, after waking up, calmly lying in a few minutes, calculate the heart rate (heart rate). Then slowly lower your feet on the floor, sit down and re-calculate the heart rate. And finally, stand up and count the heart rate. The results obtained should not disperse more than 10 seconds. For example: 60-70-80. If the discrepancy is more than 10 seconds, it means that you are in a state of overtraining.
AND The vomiting of the pulse is made to analyze the state of the cardiovascular system.
The pulse frequency is measured in the same position at the same time. For example, in the morning after waking up, before and after training. Changing the pulse frequency towards the increase, indicates a state of overtraining.
T. Eats Rufier applies to analyze the state of the cardiovascular system.
All measurements are made in the interval equal to 15 seconds. In the sitting position, after a 5-minute rest, measure your pulse (P1). Then run 20 squats in 30 seconds and re-measure the pulse in the standing position (P2). Then, in the sitting position, rest 1 minute, and re-measure the pulse (P3).
Now we calculate the RF index by the formula:
J \u003d 4 (P1 + P2 + P3) -200: 10
If J is less than 0, your adaptability to the loads is excellent.
If less than 3 is high.
If 3-5 is good.
If 6-10 is satisfactory.
If 11-15 is weak.
If more than 15 are unsatisfactory.
Increasing index J is also a sign of overtraining, overwork.
12-minute Kuper Test |
T. Eats performed on a flat, measured track (stadium). The subject or group of subjects overcomes the maximum possible distance in 12 minutes. After a 12-minute work, the distance is determined, which they could overcome during this time. Results are estimated at the following tables:
Men
| Point | |||||
| 20-29 | 30-39 | 40-49 | 50-59 | 60 or more | |
| 5 | 2.6-2.8 | 2.5-2.7 | 2.45-2.6 | 2.3-2.5 | 2.1-2.4 |
| 4 | 2.4-2.6 | 2.3-2.5 | 2.2-2.45 | 2.1-2.3 | 1.9-2.1 |
| 3 | 2.1-2.4 | 2.1-2.3 | 2.0-2.2 | 1.85-2.1 | 1.6-1.9 |
| 2 | 1.95-2.1 | 1.9-2.1 | 1.8-2.0 | 1.65-1.85 | 1.4-1.6 |
| 1 | < 1.95 | < 1.9 | < 1.8 | < 1.65 | < 1.4 |
Women
| Point | Length of overcome distance (km) and age (years) | ||||
| 20-29 | 30-39 | 40-49 | 50-59 | 60 or more | |
| 5 | 2.15-2.3 | 2.1-2.2 | 2.0-2.1 | 1.9-2.0 | 1.75-1.9 |
| 4 | 1.9-2.1 | 1.9-2.0 | 1.8-2.0 | 1.7-1.9 | 1.6-1.7 |
| 3 | 1.8-1.9 | 1.7-1.9 | 1.6-1.8 | 1.5-1.7 | 1.4-1.55 |
| 2 | 1.55-1.8 | 1.5-1.7 | 1.4-1.7 | 1.35-1.5 | 1.25-1.35 |
| 1 | < 1.55 | < 1.5 | < 1.4 | < 1.35 | < 1.25 |
PWC 170 Physical Professable Evaluation Test |
FROM PWC 170 test binder (from English PhissiCSL Working Capacity - "Physical Operations") is to determine power standard LoadAt which the frequency of heart abbreviations (CSS) reaches 170 shots per minute.
Along with the PWC 170 test, identical tests are also conducted with a correction on the age reduction of the cardiorespiratory system. The desired magnitude of physical performance, with a changing heart rate, is determined by the formula as the PWC 170, but taking into account age limitations Maximum permissible values \u200b\u200bof heart rate:
PWC 170 \u003d W1 + (W2-W1) (170-CHS1) \\ (CSS2-CHSS1) ..... (1)
............(2)
X 0.87 ..... (3)
or determine from the following table:
The PWC 170 test method has a lot of modifications. For self-use, it is best to use its step-meter option (there are also cyergometric, running and other test options). At the same time, the test is proposed to perform two loads of moderate intensity: climbing the steps of different heights - from 20 to 50 cm. Each load is performed for 5 minutes with a certain frequency of climbing the step (for example, 30 times per minute) with a 3-minute leisure interval and without Pre-warm up.
The subject, in the state of relative peace and in the sitting position, is determined to control the initial heart rate, then it performs the first load for 5 minutes. In the last 30 seconds, work with an electrocardiograph, or for 10-15 seconds immediately after the load, the Palparato CHSS1 is calculated. After rest, the second, higher, load is performed, and CSS2 is calculated in the same way. The size of the heart rate should be determined as precisely as possible.
The performance indicator is calculated by the same formula (1):
PWC 170 \u003d W1 + (W2-W1) (170-CHS1) \\ (CSS2-CHS1)
The power of the first (W1) and the second (W2) load when climbing the steps is determined by the formula:
where W is the capacity of work, kg.m / min;
P - the mass of the test, kg;
H - height steps, m;
T - the number of rates (climbing on the step) per minute;
1.3 - Estimated coefficient.
The obtained absolute values \u200b\u200bof physical performance (in kgm / min) do not take into account the characteristics physical development of people. It is known that the level of physical performance depends not only on the training, but also from factors such as the floor, age, body sizes, heredity, health condition, etc. Therefore, in order. In order to compare the level of physical performance in people not only in different ages and gender, but also with different body weight, the relative values \u200b\u200bof the PWC AF are calculated per 1 kg of body weight (in kgm / min kg). For this, the absolute value of the physical performance indicator is obtained by the formula (1), it is necessary to divide the value of the body weight indicator (in kg).
Assessment of physical performance in people of different ages and gender (summarized data)
Men
| Point | |||||
| 20-29 | 30-39 | 40-49 | 50-59 | 60 or more | |
| 5 | > 16.6 | > 15.8 | > 15.0 | > 14.1 | > 13.6 |
| 4 | 15.6 - 16.5 | 14.8 - 13.5 | 14.1 - 14.9 | 13.3 - 14.0 | 12.9 - 13.5 |
| 3 | 14.2 - 15.2 | 13.4 - 12.6 | 12.6 - 14.0 | 11.9 - 13.2 | 10.2 - 12.8 |
| 2 | 13.3 - 14.1 | 12.5 - 11.3 | 11.7 - 12.5 | 10.9 - 11.8 | 9.1 - 10.1 |
| 1 | < 13.2 | < 12.4 | < 11.6 | < 10.8 | < 9.0 |
Women
| Point | Physical performance (in kgm / min x kg) depending on age (years) | ||||
| 20-29 | 30-39 | 40-49 | 50-59 | 60 or more | |
| 5 | > 13.4 | > 12.7 | > 12.1 | > 11.2 | > 10.2 |
| 4 | 12.4 - 13.3 | 11.8 - 12.6 | 11.2 - 12.0 | 10.4 - 11.1 | 9.3 - 10.1 |
| 3 | 11.1 - 1.9 | 10.8 - 11.7 | 9.8 - 11.1 | 8.6 - 10.3 | 7.5 - 9.2 |
| 2 | 10.0 - 11.0 | 9.5 - 10.6 | 8.7 - 9.7 | 7.5 - 8.5 | 6.4 - 7.4 |
| 1 | < 9.9 | < 9.4 | < 8.6 | < 7.4 | < 6.3 |
P The IPC holder characterizes the greatest amount of oxygen consumed by the person for one minute, and is the criterion of aerobic power.
Currently, the IPC definition is widely used to address the issue of professional suitability of people, assessing their physical fitness, as well as to diagnose the functional state of the cardio-respiratory system. Direct methods for determining the IPC are associated with extreme physical exertion and the presence of relatively expensive and complex equipment. The magnitude of the IPC can be calculated by the formula, with an error of no more than 10%:
MPK \u003d (1.7 x PWC 170 + 1240) \\ p,
where the IPC is the consumption of oxygen per unit mass of the body (in ml / min x kg);
PWC 170 is the absolute value of physical performance in kgm / min;
P - body weight in kg.
Evaluation of the physical condition depending on the IPC in people of different ages and gender (summarized data)
Men
| Point | |||||
| 20-29 | 30-39 | 40-49 | 50-59 | 60 or more | |
| 5 | > 55 | > 51 | > 47 | > 43 | > 39 |
| 4 | 52 - 55 | 48 - 51 | 44 - 47 | 40 - 43 | 36 - 39 |
| 3 | 44 - 51 | 40 - 47 | 36 - 43 | 32 - 39 | 27 - 35 |
| 2 | 39 - 43 | 35 - 39 | 31 - 35 | 26 - 31 | 22 - 26 |
| 1 | < 39 | < 35 | < 31 | < 26 | < 22 |
Women
| Point | The magnitude of the IPC (in ml / min x kg) depending on age (years) | ||||
| 20-29 | 30-39 | 40-49 | 50-59 | 60 or more | |
| 5 | > 48 | > 44 | > 41 | > 38 | > 35 |
| 4 | 44 - 48 | 40 - 44 | 37 - 41 | 34 - 38 | 31 - 35 |
| 3 | 35 - 43 | 32 - 39 | 30 - 36 | 28 - 33 | 26 - 30 |
| 2 | 29 - 34 | 26 - 31 | 23 - 29 | 21 - 27 | 19 - 25 |
| 1 | < 29 | < 26 | < 23 | < 21 | < 19 |
Testing the physical performance of individuals engaged in physical education and sports at rest does not reflect its functional state and reserve capabilities, since the pathology of the body or its functional failure is more noticeable in terms of the workload, than at rest when the requirements for it are minimal. Known, heart function, Playing a leading role in the livelihoods of the body, in most cases is estimated on the basis of a survey at rest. Although it is obvious that any impaired pump function of the heart is highly likely to manifest a minute of 12-15 l / min than at 5-6 l / min. In addition, insufficient heart backup capabilities can only be manifested in work exceeding the intensity of the usual loads. This also applies to hidden coronary insufficiency, which is often not diagnosed by EKG in a state of rest. Therefore, the estimate of the functional state of the cardiovascular system at the present level is impossible without widely attracting load tests. Tasks of load tests:1) determining the performance and fitness to classes in one way or another sport; 2) assessment of the functional state of the cardioresis system and its reserves; 3) prediction of probable sports results, as well as predicting the likelihood of certain deviations in health under the transfer physical Loads4) Definition and development of effective preventive and rehabilitation measures in highly qualified athletes; 5) assessment of the functional state and the effectiveness of the use of rehabilitation tools after damage and diseases in training athletes. Restoration testsRecovery tests provide for the account of the changes and the definition of the recovery period after the standard physical exertion of such cardiorespiratory indicators, as the heart rate (heart rate), blood pressure (blood pressure), electrocardiogram readings (EKG), respiratory rate (CH) and many others. Sports medicine used by V.V. GorinernskSgo (60 of the Jocks for 30 seconds), the trial of Deshin and Kotova (three-minute running on the spot at a pace of 180 steps per minute), sample martine (20 squats) and other functional samples. When carrying out each of these tests, the heart rate and hell before the load and after its end of the 1st, 2nd, 3rd and 4th minutes.k, recovery tests and various options Dough with steps (Step-Test). In 1925, A. Master introduced a two-stage test, where the heart rate is also recorded, hell after a certain number of lifts per standard step. In the future, this test began to be used to register EKG after load (A. Master a. H. Jafte, 1941). IN modern video The two-stage test involves a certain, depending age, the floor and body weight of the scope of the climbs to the dual dual step for 1.5 minutes (see Table. Minimum number of lifts per step), or doubled the number of lifts for 3 minutes with a double sample (height each step 23 cm). EKG is fixed before and after load Submaximal effort tests. These efforts are used in sports medicine when testing highly qualified athletes. Studies have shown that the most valuable information on the functional state of the cardiorespiratory system can be obtained when taking into account changes in the main hemodynamic parameters (indicators) not in the recovery period, but directly during the test. Therefore, an increase in loads is carried out until the limit of aerobic ability (maximum oxygen consumption - MPK). In sports medicine, submaximal load tests are used, requiring 75% of the maximum portable loads. They are recommended WHO for widespread implementation (Chronicle of WHO, 1971, 25/8, p. 380, etc.). Various cycle ergometers, Tredmillas, etc. are also used (Fig. Examination on Tredban). In case of exceeding the age limits of the heart rate (see Table. The maximum permissible heart rate during the load test) is expedient to stop. Submaximal load tests.Submaximum load tests are held with various species loads: 1) immediate increase in load after workout to an intended submaximal level for this subject; 2) uniform load at a certain level with an increase in subsequent studies; 3) continuous or almost continuous increase in load; 4) stepwise increase of load;
5) Steady increase in the load alternating with rest periods. The first, third and fourth tests are used mainly when examining athletes, the second - for a comparative assessment of the portability of a certain load by any contingent of persons. On the recommendation of WHO, when examining healthy groups, the initial load in women should be 150 kgm / min, followed by an increase of up to 300-450-600 kgm / min, etc.; In men - 300 kgm / min, followed by increasing to 600-900-1200 kgm / min, etc. The duration of each stage of the load is at least 4 minutes. Periods of rest between the stages of the load are 3-5 minutes. Test at Tredmilla (see fig. Tredban survey) usually begins at a speed of 6 km / h, followed by an increase of up to 8 km / h, 10 km / h, etc. The slope of motion increases stepwise to 2.5%. VeloergometryThe ergometer is the most convenient device for submaximal load tests, as it ensures the optimal possibility of obtaining accurate physiological data to assess the functional state of the person, its physical abilities. The speed of rotation of the pedals is usually 60 rpm. During the survey, permanent control of heart rate, hell, EKG
28 The question. It takes clearly distinguishing the acute and chronic "heart surge". These are different states. The edge overvoltage of the heart can manifest themselves differently - sometimes acute heart failure arising during or immediately after excessive for a given person of physical activity, especially if it is performed in a painful state (flu, angina), or when the mode is impaired (alcohol use, Smoking), after "weight lifting", etc. It should also be mentioned about acute heart failure, which occurs during the load due to the acute development of the lung emphysema. The clinical picture of acute insufficiency of the heart, as well as acute vascular failure (gravitational shock, collapse, etc.), athletes, in fact, does not differ from such states in non-sports and is described in detail in the relevant literature, as well as medical Tactics under these states [Weisbain S. G., 1957; V. K, I960, et al.]. With acute physical overvoltage, there may be disruption of coronary blood circulation (for example, a paradoxical reaction of coronary vessels that react to spasm instead of expansion, myocardial infarction, hemorrhage in the heart muscle, etc.). In addition, the acute overvoltage of the heart can be manifested by the myocardial dystrophy, and sometimes to such an extent that is incompatible with life. Classic example Such an outcome is the death of the Greek warrior Faidipia, ranging from the Greek warrior to Athens, described over 3,000 years ago, to report the joyful news of the victory under the marathon. Thus, myocardial dystrophy is one of possible manifestations acute heart surge. Acute myocardial dystrophy can occur isolated both in the left and in the right ventricle. In the clinic, the sharp overvoltage of the left ventricle is often observed in the sudden increase in blood pressure in big Circle Circulatory (acute jade, hypertensive crisis), i.e., in cases where the left ventricle is forced to overcome this acutely arising increased resistance. The acute overvoltage of the right ventricle occurs with a sudden increase in the vascular resistance in the pulmonary artery, for example, with its embolism. Various heart reaction options for acute physical overvoltage usually accompanied by an appropriate clinical picture (angina, myocardial infarction, cardiac asthma, etc.). However, acute myocardial dystrophy may not give pictures of heart failure and manifest itself only by changes in the ECG. It is either only about reducing the height of the tissue T, mainly in breasts, or about changes in the final part of the ventricular complex with its unchanging initial part, which consisting in the displacement of the ST segment down by convexity and in the inversion of non-uniform teeth in various leads (depending on Localization of these changes in myocardium). Such acute changes received the name "Heart-Strain" in the English-American literature, i.e., "heart surge". Before they were highlighted in an independent syndrome, such ECG changes were regarded (often regarded now) as hypertrophy of certain heart departments or as coronary failure. The method of ecg-syndrome of the heart surgery of the heart arising acutely in patients, made a new one to consider Some ECG changes occasionally occurring athletes and fully relevant to the described EGG picture of patients. It should be noted that athletes have any pathological changes in myocardium unlikely. Thus, there is no doubt that the changes of the heart during physical overvoltage occurs in their healthy myocardium. Successful clinical analysis of this kind of changes in the ECG in athletes [Dembo A. G., and others, 1960-1988] showed that only a few These acutely arising changes have a coronary genesis. In most cases, they are a manifestation of myocardial dystrophy due to excessive load that does not apply to the possibilities of the body.
29 Question. Physiological Features of Women's Sports Trainingiziological reactions to physical exertion, as well as mechanisms that determine the functionality of the body and their change under the influence of sports training, women and men are not fundamentally distinguished by some quantitative differences between them are well illustrated by the ratio of world sports records. Record results in women on cross-country distances are 8-13% lower than in men. In swimming, women's records are somewhat closer to male than in running (difference 6-10 %). The dependence of the functionality of the body from body sizes.comparison of functional indicators in women and men should first take into account differences in body sizes. On average, women are lower than men. Even only because of these differences, with all other identif conditions, many functional indicators in women, in particular their performance, should differ from the corresponding indicators in men. (The same is true when comparing children and adults, having different body sizes.) ring comparison functional The possibilities of a woman with a growing 160 cm and a man with a growing 176 cm, assuming that all their linear dimensions are proportional to the length of the body (b). The man is above a woman 1.1 times (176: 160). In this case, all linear dimensions, i.e. the length of all parts of the body and limbs, the length of the levers (the distances from the axis of rotation of the joint to the place of attachment of the muscles), the amplitude of movements, etc., is 1.1 times more At a woman. Surface dimensions are proportional to the square of linear dimensions (L2). Therefore, the cross-sectional area of \u200b\u200bmuscles, aortic, the surface of the body, the alveolar surface of the lungs in this example in men should be 1.21 times more (1.12) than a woman. Volumetric sizes are proportional to the linear size cube (L3). Consequently, the volume of the lungs, the volume of circulating blood or the volume of the heart in men should be 1.33 times more (1,13) than a woman. The mass (weight) of the body (M) is also proportional to L3, so with others different conditions The weight of a man should be 1.33 times more than a woman's weight. The maximum force (F), which is capable of developing muscles, is proportional to the area of \u200b\u200btheir cross-section, i.e. L2 in this example, the maximum strength of muscle contraction in men should be 1.21. More than women. A man is able to fulfill and great work - in this example, 1.33 times. T. how, the difference in body sizes should herself By itself, predetermine the sexual differences in performance that are not related to some special functional differences in the body of women and men. The performance of a certain power should be ensured by the equivalent supply of working muscles with chemical energy (oxygen). Consequently, energy consumption (the speed of consumption of O2) must be associated with the mass of working muscles and body weight. From theoretical prerequisites, it should be expected that the maximum consumption of O2 should be proportional to L2 or M2 / 3. It is the differences in the sizes of the body (body weight and muscular mass), first of all, explain the higher MPK values \u200b\u200bin men compared to women. Usually, for comparison of the IPC, different people use the relative indicator - the IPC, referred to the weight of the body (ml / kg * min). However, more correctly (more accurately) compare the IPC in people with a different body weight, expressing the IPC in ml / kg / s * in. Cardiac output (q) is determined by the blood volume, pumped heart per unit of time. Accordingly, the maximum heart rate should be proportional to L2 or M2 / 3 pulmonary ventilation (VE), as a product of respiratory volume on the respiratory frequency is proportional to the square of the linear body size (L2). Pulmonary volumes in women and men of different ages correspond to body sizes (proportional to L3). Differences in pulmonary sizes are determined mainly (if not exclusively) sexual differences in linear body sizes. Very significant differences in the body between women and men. In adult men muscle mass It is about 40% of the body weight (an average of about 30 kg), and in women - about 30% (on average 18 kg). Thus, both in absolute, and the relative indicators muscle mass in women are significantly less than that of men. The total amount of adipose tissue in women is an average of about 25%, and men have about 15% of the body weight, the absolute amount of fat in women is also greater than that of men, about 4-8 kg, the weight of the body weight (body weight minus mass adipose tissue), which is mainly muscles, as well as bones and internal organs, in women by 15-20 kg less than in men. Athletes the fat content is smaller than the untrained women, but even very good athletes - running masters on long distances - It can only achieve the level characteristic of the untrained men. In most sports, the bulk of the physical activity is associated with the movement of the mass of its own body. Therefore, the excessive content of adipose tissue in the body is an additional load, for example, in running or jumping, but not in swimming. Since the fatty tissue almost does not contain water, the total water content in the body in women is significantly less than that of men (about 55 and 70%, respectively body weight).
30 Question. Physiological classification of physical exercisesI Group - Standard. Cyclic:maximity; submaximali; large; moderate. Acyclic:single; combinations.II Group - non-standard. The group of standard exercises is carried out at relatively permanent conditions. Under these conditions, the athlete seeks or to work out or maintain the constancy of previously acquired motor skills. This group of exercises include movements applied in running, swimming, gymnastics, weightlifting, etc., for example, at an athletic running, there is a specific motor task that is known for it: running 100 m. The complex of movements performed at the same time Creates to perform these movements to a specified period of time. Another group of physical exercises is performed under non-standard conditions, with constantly changing tasks. The launches are dependent on an unforeseen change in the situation currently created. For example, a motor act of a fencer depends on the nature of his opponent's movement. When performing non-standard exercises The load on the central nervous system will be significantly large than in the first group (standard movements). From the speaker, the speed of solving continuously changing motor problems is required. For their execution, a large mobility of nerve processes is necessary. In adolescence, as is known, an endocrine perestroika occurs, which in some cases creates instability of nerve processes. In this regard, with medical control, it is necessary to relate to the fulfillment of non-standard physical exercises of large intensity with special attention. To the group of non-standard exercises There are movements found in martial arts (boxing, struggle, fencing), as well as in sports games (volleyball, football, basketball, hockey, etc.). In these sports primarily develops dexterity.
32 Question(Lat. Positum put, put; FR: POSE) - the position taken by the human body, body position, head and limbs with respect to each other. Consider [remove] in a figurative value - pretense, insincere behavior, rice (for example, " In the posture "- to accept a deliberately spectacular position). Free is characterized by relative fixedness. Common man poses are orthograd (standing, sitting) and horizontal (lying on all fours). It is studied by biomechanics, physical culture and physiology. The pose is usually supported by the balance of body segments, the tonic tension of muscles that support the articular angles, and interacting with the support. The regulation of the posture is complex and is carried out with the participation of various levels of the central nervous system, and with arbitrary changes, the poses - and cerebral cortex. Sensation of postures - proprioceptor. And in humans, and in animals, the pose can express emotions. Emotions are also transmitted through a pose in art - ballet, sculpture, painting. Of particular importance is pose in sports (including in martial arts), in wellness systems (for example, in yoga) and in medicine. A number of sufficiently complex concepts from the region are associated with the term "POST" physical culture, human physiology and biomechanics: body position, posture, standing, walking. General characteristic posture. Excellent posture - Related, ordinary posture taken without any effort from her person host. Unnatural Pose - The posture is not characteristic of a lively healthy person in consciousness (Pose of the corpse, a characteristic posture (opistotonus) in case of a tetanus disease, unnatural pions during schizophrenia). Unnatural postures associated with diseases refer to the category of pathological poses. Pathological pose - Pose by the disease of the musculoskeletal or nervous system. Forced possession - Pose, adopted under the influence of external circumstances or to relieve pain sensations (for example, a forced working posture, an antalagic pose with lumbar radiculitis) The usual pose - a feature of a concrete person's posture, which he takes without excessive muscular tension, automatically, without the participation of consciousness (see posture). Also there are such individuals as a "working posture", "Sports Pose" ...
35 Question. Classification of A. cyclic exercises.BUTcyclic competitive exercises based on their kine-.matic and dynamic characteristics can be divided into 1) explosive, 2) standard-variables, 3) non-standard-variables and 4) interval-repeated). Explosive exercises. Explosive exercises include jumping and throwing. Group jumps make up jumps in athletics (in length, height, triple, with sixth), ski jumps from springboard and jumping from a springboard in water heating, jumping in water, gymnastic and acrobatic jumps. The thumbnail group includes athletics throwing: disk, spears, hammer, nucleus pushing. A special occasion of throwing is the weightlifting exercises (jerk and push). H. arakterny feature of blasting exercises -the presence of one or more accented short-term efforts of high power ("explosion") that inform the bulk of the entire body and (or) the upper limbs with a sports projectile. These explosive muscle efforts determine: a) the distance jumping in length or height; b) the duration of the flight, during which complex movements in the air are performed (jumping in water, gymnastic and acrobatic jumps); c) maximum (in athletics throwing) or necessary (in heavylytic exercises) flight range sports shell. All explosive exercises have a very little duration - from a few seconds to a few tens of seconds. A significant part of most explosive exercises make up cyclic movements - running or overclocking. Each explosive exercise is performed as a whole, which determines the features of learning such movements. FROM dandan-variable exercises- These are competitive exercises in sports and rhythmic gymnastics and acrobatics (except jumping), in figure skating and water skiing, in synchronous swimming. For these exercises, a union is characterized in a continuous, strictly fixed, standard chain of various complex actions (elements), each of which is a complete independent action and therefore can be divided separately and enter as a component in the most different combinations (Complex exercises). N. estandar variables (Situational) Exercises include all sports games and sports martial arts, as well as all varieties of skiing. During the implementation of these exercises, periods with different characteristics and intensity of motor activity are sharply and uninterruded - from short-term maximum explosive efforts (accelerations, jumps, blows) to exercise relatively low intensity, up to full rest (minute breaks at boxers and fighters , stops in the game, rest periods between harsh games in sports games). In this regard, in non-standard and variable exercises, work periods can be distinguished, i.e., periods of particularly intensive motor activity (activity), and intermediate periods, or periods of relatively little intensive motor activity. TO interval re-exercisescompetitive, as well as comprehensive training exercises, which are compiled from a standard combination of various or identical elements, separated by periods of complete or partial rest. In this case, the elements included in such a combination may be homogeneous (by nature and intensity) cyclic or acyclic exercises. Thus, the interval and repeat exercises include a training exercise with repeated running (swimming) of certain lengths of the distance at high speed, alternate with periods of complete or partial rest. Another example is the rod raising several times in a row. Biathlon and sports orienteering include competitive interval and repeat exercises. If during the fulfillment of complex training exercises Working periods alternate with intermediate periods of full rest, such exercises are designated as repeated variable exercises *.
36 Question. CostingA man immersed in water loses in weight as much as weighs fluid supplied to them. Practical weighing showed: the person of medium-sized dimensions weighs 2-3 kg in water. This is based on one of medical properties Swimming. "Hydronewesomy"Allows you to unload the spine, intervertebral discs are straightened and rest. There are exceptionally favorable conditions for enhancing metabolism. The person grows, which is called, in his eyes. Measure your height before diving into the pool, and after 45 minutes of swimming, you will get an extra centimeter, or even more. This, a lot and regularly floating, grow faster. Swimming is recommended as a therapeutic agent at various spinal curvatures, posture defects. In any ways of swimming, almost all spinal joints act with high amplitudes and in various planes, fully use their natural capabilities. At the same time, the limits of the capabilities are somewhat expanded, the joints of the spine no longer bear the heavy static reference load. The person immersed in the water almost does not spend efforts to maintain poses. The swimmer works lying. Running equipment allows you to evenly load the muscles of the spine. For various methods Swimming in the work of the spine has its own specificity. All the ways of swimming are necessary to master the deep and fast breath. This requires excellent mobility of the chest. The indicators of spirometry at swimmers are much higher than the indicators of people who are not engaged in swimming, with the same growth and weight. This is an exceptionally important point. It has been established that with age, the vital capacity of light person is steadily declining. Why? Answering this question, usually forget about the main reason - reducing the amplitude of the movements of the rib joints and the inflation of the spinal column. The elderly mobility of a difficult cell is only 1-2 cm or even completely disappears. The so-called abdominal type of breathing is gradually formed, in which the breath occurs solely by lowering the diaphragm dome. Swimming allows you to use the joints of the ribs and the spine to use the joints and keep the youthful mobility of the lungs (10-16 cm), the excellent flexibility of the spine, preventing the development of osteochondrosis. Perfect the swimming training session, do the exercises for the warm-up. Swimmers call it "dry swimming" and are performed after heating and before entering the water. In a complex of gymnastic exercises "Dry navigation", be sure to include more power exercises that do not require a large amplitude of movements. Thanks to them, the muscles, receiving additional opportunities for stretching, retain a fairly high tone and the ability in emergency cases to resist the traumatic strength. It is necessary to stay on the water, proceed to the study of sports styles of swimming, exceptionally appropriate, including in the sense of the health effect. Remember the correct breathing and exercise of the chest joints with a forced breathe and exhale. Do not forget about the physical training, especially the strength exercises of moderate amplitude. Having enjoyed to swim, remember that even badly swim better than not to swim at all.
37 Question. Dynamics of the physiological state of the body during sports activitiesthe implementation of the training or competitive exercise in the functional state of the athlete occurs significant changes. In the continuous dynamics of these changes, three main periods can be distinguished: pre-site, main (working) and recovery (Fig. 9). The present state is characterized by functional changes preceding the start of work (exercise). In the working period, the rapid changes in the functions are distinguished in the most initial period of operation - the protection of the work-Vania and the following is relatively unchanged (or rather, slowly changing) the state of the main physiological functions, the so-called sustainable state. In the process of performing the exercise, it is developing in a decrease in performance, i.e. it is impossible to continue the exercise in the required level of intensity, or in full failure to continue this exercise. Restoration of functions to the original, offset, level characterizes the condition of the body for a certain time after stopping the exercise. Each of these periods in a state of the body is characterized by the special dynamics of the physiological functions of various. Systems, organs and the whole organism as a whole. The presence of these periods, their features and duration are determined by the character, intensity and the duration of the exercise performed, the conditions for its implementation, as well as the degree of training athlete.
38 Question. The standard state.It is known that before the upcoming competitions and other emotional events, such as exams, a person has a special state. However, it is expressed in increased excitability, activity, others - in the decline of mood, lethargy, closets. This condition is called a represent. In a trained athlete, it characterizes the restructuring of the body, the strengthening of its functions to perform the upcoming work. The present state in this case creates favorable conditions for the transition from rest to a high level of efficiency. In this case, it is observed an increase in body temperature by 0.5-1.5 degrees, an increase in the frequency of pulse hits 1.5 times, the increase and deepening of breathing, an increase in blood pressure. The athlete is assembled, tightened, focused. Individuals easily excitable The athletes represent a repartition may appear long (in 2-3 days) before the competition and accompanied by excessive excitation, sometimes to replace apatine - the so-called starting fever occurs. It can adversely affect the functionality of an athlete. To prevent the "starting fever", it is necessary to accustom oneself to the upcoming competitions by priking, to create favorable conditions of the regime, eliminate everything that can cause increased excitability. Directly at the site of the competition, such persons should not be observed for performances, but to rest, being in a light, warm cozy room, calmly chatting with the coach, a doctor. On excited faces is good warm shower, soothing massage, self-massage, and when apathy needed exciting means: short-term cool shower, energetic massage, cup of coffee or strong tea, and in some cases and medical means According to the advice of the doctor.
39 Question. General warm-up nonspecific. It is aimed at improving the functional state of the body and the creation of optimal excitation of central and peripheral units muscular system. Even before the start of work, conditions are created for the formation of new motor skills and the best manifestation. physical qualities. The muscle healing reduces their viscosity, increases the flexibility of the joint and motor apparatus, contributes to the return of oxygen tissues from oxymemoglobin, activates the enzymes and accelerates the flow of biochemical reactions. However, the warm-up should not bring an athlete to fatigue and cause an increase in temperature above 380 C, which will cause a negative effect. Special part of the warm-up Provides specific preparations for the upcoming work of those nervous centers and skeletal muscleswhich carry the main load. The revival of workers dominant and created on their database of motor dynamic stereotypes, vegetative shifts reach the level necessary to quickly enter the work. The potential duration of the workout is 10-30 minutes, and the interval must not exceed 15 minutes, after which the warm-up effect is reduced. Periods of rest and work are characterized by the relatively stable state of the functions of the body, with their adjustment. There are 2 transition periods between them - the work (from rest to operation) and recovery (from work to peace). The depriode of the work is counted from the start of work before the sustainable state appears. During the work, 2 processes are carried out:the transition of the body is on the working level; Sonlement of various functions. Motor functions are performed and very quickly quickly, and then, more inert vegetative. Of the vegetative indicators, the frequency parameters are faster than the frequency of heart rate and respiration, then the surround characteristics are shock and minute blood volumes, the depth of inhalation and the minute volume of breathing. The inertia of vegetative shifts is connected, in particular, in the fact that in the initial moments of work, the powerful engine dominant has a negative impact on vegetative centers. Period of work It may end with the appearance of a "dead point". It arises in insufficiently trained athletes as a result of the discoorination of motor and vegetative functions. With too intense movements and a slow rearrangement of vegetative processes, a noticeable oxygen debt increases, a severe subjective state occurs. In a long cyclic work of relatively constant power in the body of an athlete, a stable state occurs, which continues from the moment of completion of the work before the start of fatigue.
Question
The period of work is counted from the start of work before the sustainable state appears. During the work, 2 processes are carried out: the body's transition to the working level; Son-tuning of various functions. Motor functions are performed and very quickly performed, and then more inert vegetative. Of the vegetative indicators, the frequency parameters are faster than the frequency of heart rate and respiration, then the surround characteristics are shock and minute blood volumes, the depth of inhalation and the minute volume of breathing. The inertia of vegetative shifts is connected, in particular, in the fact that in the initial moments of work, the powerful engine dominant has a negative impact on vegetative centers. The period of work may end with the appearance of a "dead point". It arises in insufficiently trained athletes as a result of the discoorination of motor and vegetative functions. With too intense movements and a slow rearrangement of vegetative processes, a noticeable oxygen debt increases, a severe subjective state occurs. In a long cyclic work of relatively constant power in the body of an athlete, a stable state occurs, which continues from the moment of completion of the work before the start of fatigue.
41 Question "Dead Point"During running on medium and long distances, swimming, rowing, skiing and cycling racing at the athlete may occur by the state of acute fatigue - "Dead Point". It will be expressed in a sharp decline in performance, a feeling of constraint in the chest, chopping, pain in the muscles. Movement becomes slow, a desire to stop running, competition, coordination is disturbed, attention - comes the decline of neuropsychiatric activity, the will sharply decreases to victory. Breathing at the same time becomes a rapid, superficial, pulse frequent, blood pressure elevated. In this case, the athlete must force the will to force themselves to continue moving, competition, work, and then the "dead point" is replaced by the state of relief - the "second breathing" comes. Breathing is made more rare, deep, rhythm, the feeling of gravity in the muscles decreases, efficiency increases. The sweating, which began during the "dead point", to the offensive of "second breathing" becomes abundant. The emergence of the "dead point" is explained bythat the intense muscular load in the athlete begins immediately after the start, and the activities of respiratory and blood circulation organs develop gradually and reaches a high level in 3-5 minutes. Consequently, there is a violation of consistency in the activities of the central nervous system, internal organs and the proprietary system. Overcoming this state leads to the appearance of "second breathing". To prevent the "dead point", an intensive warm-up is needed to the start, a gradual increase in the rate of movement. It is recommended to take 12-20 minutes before the start of 50 grams of glucose with fruit juice. It matters in overcoming the "dead point" to prubing comrades, coach. The "dead point" during running occurs at various voltage intensity through various distances and time (see Table).
42 Question. According to the nature of the body supply with oxygen, 2 types of sustainable state were allocated:the seeming (false) sustainable state, when the athlete reaches the level of maximum oxygen consumption, but this consumption does not cover a high oxygen request and a significant oxygen debt is formed; a stable true state when operating moderate power, when oxygen consumption corresponds to an oxygen request, and the oxygen debt is almost not formed . From the exception of short-term cyclic exercises of maximum power, in all other power zones after the end of the work is set to a steady state. At the same time, the capacity of the work, despite some deviations, is almost close to constant. This condition is characterized by the following features:1. Mobilization of all organism systems on a high working level; 2 Stabilization of many indicators affecting sports indicators - lengths and frequencies of steps, amplitude of oscillations of the general center of mass, frequency and depth of breathing, heart rate, oxygen consumption level, etc. 3 coordination Works of various organism systems, which replaces their discoordination of the work period - for example, a certain relationship of the respiration and movement is established. Indeced types of standard acyclic exercises, as well as situational exercises are characterized by a variable capacity of work, i.e. The lack of classic forms of a stable state. Filling of various exercises in gymnastics, jumping into water, weightlifting, throwing, long jump, height, with sixth, shooting, etc. Extremely short-term. Unlike long cyclic exercises, it is impossible to achieve a steady state of oxygen consumption and other physiological indicators. However, re-work in these sports causes a peculiar manifestation of the process of work and subsequent stabilization of functions. Each previous execution of the exercise serves as a warm-up for the subsequent and causes the work of the body with a gradual increase in functional shifts up to the required working level with an increased efficiency. In sports games and martial arts, the athlete's activities are characterized not only by changing the current situation, but also a variable capacity of work. Despite the constant changes in power, after completing the work, various somatic and vegetative indicators are set within a certain optimal operating range. Maintaining this optimal range of functionality requires the necessary energy costs and arbitrary efforts. Each athlete has an individual duration of continuous preservation of such a state. The optimal dose of continuous work depends on congenital features, the level of sports skills, technical or tactical orientation training classes, intensity of activity, etc. causes. Fents, for example, use various micropauses for some restoration of the body functions. These pauses should not be long in order not to reduce the working level achieved. But these pauses allow you to avoid the rapid onset of fatigue, save high level attention, several restore motor and vegetative functions.
43 Question. Characteristic fatigue. A good health condition is the result of chemical processes establishing a constant balance between poisons and antifles in our body. Just overwork, excessive release into the body of toxic substances (for example, lactic acid), which suppress the activity of our protective agents and, therefore, violates this natural equilibrium. It has been established that as a result of this brain layer and adrenal bark reduce the secretion of adrenaline and hormones, providing a normal chemical equilibrium in the body. The system is a natural body response that requires rest and sleep after performing physical or mental work. Prolonged fatigue is a pathological condition that causes various violations of the functions of the body and accompanied by a feeling of indisposition, apathy or increased nervousness. These alarming symptoms indicate that our body is succumbed with unimpressible work, it is not resting enough or disseminated by the disease, mental injury, various overvoltages or stresses. Fatigue goes into neurasthenia. At this stage, the tired organism can no longer restore its forces at the expense of one rest. In our brain, there are regulating nerve centers, which are grouping, and coordinate all nervous impulses. The network of these centers is closely related to the hypothalamus, which registers and directs our emotions, affects the moods, attachment, instincts, performs indirect management of all the functions of our body, provides, if necessary, our protection and allows you to restore your strength during sleep that interrupts communication , sometimes very complex and stormy, between the processes of excitation and braking. Love overwork, mental or physical, any impact, external or internal, on our nervous system are reflected in these centers, and the moment occurs when they are not able to fulfill their functions. "Diseases on the soil of overwork" will approach us. If you are tired for a long time above the permissible limit and you do not have the opportunity to restore your strength, it leads to the fact that the "control panel", located, as we already know, in the brain , Begins to send commands that are superior to the actual possibilities of your muscles, and for their implementation requires the ever-increasing costs of forces. You feel strong fatigue, but since you need to fulfill the planned program, to finish a certain job, you exempt yourself, and as a result, your nervous system, without any intervention from consciousness, is increasingly and more often sends persistent orders requiring Reduce the duration of the freight. Your tired muscles are sharply reduced and harden. A seizures often occur in a rest. This deep fatigue is never a local process. It applies to nervous cells that underlie all the functions of the body, disrupts the work of the nervous centers and the glands of the internal secretion. The car works nertramically, increasingly and more often gives failures, because the mismatch of the entire system of natural protection and violation of the rhythm of internal life has occurred. The vicious circle closed. If you have nervous overwork, orders given to your brain will not be proportional to the required costs of forces, and you physically exhale. Physical overworkIf it has not yet led to the full exhaustion of forces, heals much easier than mental overwork, the nature of which is very complex and consists of a plurality of internal and external factors.
44 Question.Fatigue, as a predisposing factor (risk factor), was noted in 20% of the development of neurosis (neurostation) in children and adults. For the emergence of neurosis, the depletion of the nervous system is mandatory a sum of violations of the regime and recreation, the dominance of negative emotions in the mental state. The younger child, the less often it can have depletion neurosis. Many specialists are not recognized in the childhood age of the true idleness of the nervous system. I. P. Pavlov said that "mental tension is quite difficult performance." It is accompanied by an increase in the tone of the brain vessels, their narrowing, violation of the blood flow of the brain, the nutrition of nerve cells, which leads to the development of fatigue. There are sharp and chronic fatigue. Pone is the first to understand the feeling of fatigue accompanied by psychophysiological shifts in the body, resulting from work. Subjectively tested fatigue, lethargy is accompanied by a drop in performance. The schoolboy is more often distracted by classes, the head becomes severe, yawning appears. Sometimes headaches arise. The blood pressure increases and the pulse is rapidly. As a rule, students have a sense of fatigue from training activities goes on the way home, on fresh air. Psychophysiological shifts are returned to normal indicators during the day. Therefore, acute fatigue should be considered as a physiologically protective reaction of the organism on any load. Do not be afraid of acute fatigue. The development of endurance in any activity, physical or mental, necessarily requires the experience of fatigue fatigue. It is not necessary to fear not fatigue, but overwork (chronic fatigue). With it, the restoration of psycho-physiological indicators does not occur during the day, no night sleep helps. The scientific studies have established that changes in the brain circulation depended not so much from the duration of work, but from its nature, neuro-emotional tensions, responsibility for its correct implementation, that is, from many psychological factors. In 40% of students in special schools (language, mathematical) at the end of the 2nd quarter, the state of overwork was recorded, which was explained, first of all, the incorrect organization of labor and recreation. Chronic fatigue Can be viewed as a preseminated state. The foci of stagnant braking cortex is explained by all the phenomena of "jams" on the same thought, returning the eye to the already read line . Against the background of chronic The fatigue arises irritability and unhealthy, not vigorous, not an active state of excitement, inherent in children's and younger school age. The newly emerging acute fatigue can accumulate. This leads to asthenic reactions, and asthenic syndrome occurs during non-use of preventive measures.
45 Question. Physiological characteristics of restoration processes. Restore processes - The most important level of operation of an athlete. The ability to restore with muscular activity is the natural property of the body, substantially determining its training. Therefore, the speed and nature of the recovery of various functions after physical exertion are one of the criteria for assessing the functional preparedness of athletes. 1. General characteristics of recovery processes During muscular activity in the body of athletes, anabolic and catabolic processes related to each other occur, while dissimulation prevails over assimilation. In accordance with the concept of Academician V. A. Engelgardt (1953), every reaction of splitting causes or enhances the reaction of the Resintez, which, after termination of work, lead to the predominance of assimilation processes. At this time, energy resources spent during training and competitive work are replenished, oxygen debt is eliminated, decay products are removed, neuroendocrine, animal and vegetative systems are normalized, geometases are stabilized. The whole set of physiological, biochemical and structural changes occurring during this period, which ensure the transition of the body from the working level to the original (final) state, and is combined with the concept of recovery. Print the characteristic of reducing processes should be processed from the IP teaching. Pavlova that the processes of depletion and restoration in the body (active body) are closely related to the processes of initiation and braking in the CNS. This provision is fully confirmed by experimental studies G.V. Folation (1951), which established a close relationship between the processes of depletion and restoration of functional potentials in the working body. It is also shown, the more energy spending during operation, the more intensive processes of their recovery. But if the depletion of functional potentials during operation exceeds the optimal level, then the full recovery does not occur. In this case, the physical activity causes further oppression of cell anabolism processes. In case of inconsistency of reactions of updating in cells, catabolic processes in the body may arise structural changes that lead to the disorder of functions and even damage to the cells. After the end of the physical exertion in the human body, the functional changes inherent in the period of sports activities are maintained for some time, and only then basic rehabilitation processes are started. which are inhomogeneous. It is important to emphasize that as a result of the functional and structural rebuildings carried out in the recovery process, the functional reserves of the body are expanded, and it is advocated that the maintenance (supercompensation). Processing of various functions in the body can be divided into three separate periods. To the first (working) period relate to those restorative reactions that are carried out already in the process of muscle work itself (the restoration of ATP, creatine phosphate, the transition of glycogen in glucose and glucose resintez from its decay products - gluconeogenesis). Operating recovery maintains the normal functional state of the body and the permissible parameters of the main homeostatic constants in the process of performing muscle load. Work recovery It has different genes depending on muscle tension. When performing a moderate load, the flow of oxygen to working muscles and organs covers the organism oxygen request, and the ATP resintez is carried out aerobic. Restoration in these cases occurs with the optimal level of redox processes. Such conditions are observed in low-intensity training loads, as well as in certain areas of running on long distances, which is characterized by a true stable state. However, when accelerated, as well as in the "dead point" state, aerobic residise is complemented by anaerobic exchange. Second (Early) Recovery Period It is observed immediately after the end of operation of light and medium gravity for several tens of minutes and is characterized by the restoration of a number of already mentioned indicators, as well as the normalization of oxygen debt, glycogen, some physiological, biochemical and psychophysiological constants.
46 Question. Utility in physical and mental work. Restoration.Any muscle activity, classes exerciseSports increase the activity of metabolic processes, train and maintain at a high level mechanisms exercising in the body of metabolism and energy, which is positively affected by human mental and physical performance. However, with an increase in physical or mental load, the amount of information, as well as the intensification of many types of activity in the body, develops a special state, called fatigue. Fatigue - This is a functional state temporarily occurring under the influence of "long and intensive work and leading to a decrease in its effectiveness. fatigue is manifested in the fact that the strength and endurance of the muscles decreases, the coordination of movements increases, the cost of energy increases when performing the work of the same character, the speed of information processing is increasing. The memory deteriorates, the process of focusing and switching attention is hampered, the assimilation of the theoretical material. The fatigue is associated with the feeling of fatigue, and at the same time it serves as a natural signal of possible exhaustion of the body and the safety biological mechanism that protects it from overvoltage. fatigue occurring in the exercise process is Even stimulant, mobilizing both reserves of the body, its organs and systems and rehabilitation processes. Fatigue comes in physical and mental activity. It may be sharp, i.e. manifest itself in a short period of time, and chronic, i.e. wearing a long time (up to several months); Common, i.e. characterizing the change in the functions of the body as a whole, and local, affecting any limited muscle group, organ, analyzer. There are two fatigue phases: compensated (when there is no explicit reduction in working capacity due to the fact that the ability of the body) and noncompensated (when the body's reserve capacity is exhausted and efficiency is clearly reduced). Systematic performance on the background of non-determination, ill-conceived organization of labor, excessive neuropsychic and physical stress can lead to overwork, and consequently, to overvoltage of the nervous system, exacerbations of cardiovascular diseases, hypertensive and ulcerative diseases, reduce the protective properties of the body. The physiological basis of all these phenomena is the violation of the balance of excit and brake nerve processes. Mental overwork is especially dangerous for mental health A person, it is associated with the ability of the central nervous system for a long time to work with overloads, and this ultimately can lead to the development of proceedable braking, to a violation of the coherence of the interaction of vegetative functions. Eliminate fatigue possible, By increasing the level of the general and specialized training of the body, optimizing its physical, mental and emotional activity. Restoration- The process occurring in the body after termination of work and consisting in the gradual transition of physiological and biochemical functions to the initial state. The time during which the physiological status is restored after the implementation of certain work is called a reducing period. It should be remembered that in the body, both during operation and in no time and after work, at all levels of its livelihoods, interrelated processes of consumption and restoration of functional, structural and regulatory reserves are continuously occur. During operation, the dismission processes prevail over the assimilation and the greater the more significant the intensity of the work and the smaller the body's readiness to its implementation. In the recovery period, the processes of assimilation prevail, and the restoration of energy resources occurs with the exceeding the initial level (super-duty, or super-administration). It is of great importance to enhance the training of the body and its physiological systems that ensure improvement. Schematically, the recovery process can be represented in the form of three complementary links: 1) elimination of changes and disorders in neurohumoral regulation systems; 2) the removal of the decay products formed in the tissues and cells of the working body, from their places of their occurrence; 3) Elimination of decay products from the inner environment of the body. During life, the functional condition of the body changes periodically. Such periodic changes can occur in short intervals and for long periods. Periodic recovery is associated with biorhythms, which are due to daily periodic, the time of the year, age-related changes, sexual signs, the influence of natural conditions, ambient. Thus, the change in the temporary belt, temperature conditions, geomagnetic storms can reduce the activity of recovery and limit mental and physical performance. Distinguish the early and late recovery phase. The early phase ends a few minutes after easy work, after severe - in a few hours; Late recovery phases can last up to several days. Target is accompanied The phase of reduced performance, and after some time it can change the phase of high performance. The duration of these phases depends on the degree of body's training, as well as from the work performed. Functions of various systems of the body are restored Not at the same time. For example, after long run The first returns the function of the external respiration (frequency and depth) returns to the initial parameters; After a few hours, the frequency of heart abbreviations and blood pressure stabilizes; The indicators of sensorotor reactions return to the initial level after a day and more; Marathonians the main exchange is restored after three days after the pro6ga. Rationally combine loads and rest is necessary in order to maintain and develop the activity of reducing processes. Additional recovery tools may be hygiene, nutrition, massage, biologically active substances (vitamins). The main criterion for the positive dynamics of restoration processes is readiness for re-activity. And the most objective indicator of recovery of health is the maximum re-operation. With special care, it is necessary to take into account the nuances of restoration processes in organizing exercise and planning training loads. Repeated loads are advisable to perform in the phase of high performance. Too long recreation intervals reduce the efficiency of the training process. So, after speed \u200b\u200brun By 60-80 m, oxygen debt is eliminated for 5-8 minutes. The excitability of the central nervous system is preserved at a high level during this time. Therefore, an interval in 5-8 min will be optimal for repeating speed. To speed up the recovery process, in sports practice uses active rest, i.e. Switch to another type of activity. The value of active recreation for restoring performance was first established by the Russian physiologist I.M. Sechenov (1829-1905). He showed, for example, that the tired limb is restored accelerated with a passive vacation, and when working another limb.
What kind of work you would not have chosen, you will need the ability to focus on the task, distinguish between the main thing and the secondary, and, that it is important, the ability to force yourself to work, even if the mood does not have the mood. An important difference in professional work and what we do for your own pleasure is that the hobby and voluntary work can be postponed to better times, and the work we do not only by calling, but also within the framework of the employment agreement, has tough temporary Borders, quality standards, often involves a certain mode that cannot be changed at its discretion.
Can you work with due efficient five days a week from morning to evening? Or are you closer to the periods of intensive work, alternating with large recovery breaks? Or maybe hard work is not at all your lip? To study the features of their performance will help you with the following technique.
Instruction
Answer the test questions by choosing one of the three answers and writing it into a table for answers.1. Do you often do the job that could be conveyed to others?
- a) yes;
- b) rarely;
- c) very rarely.
- a) often;
- b) rarely;
- c) very rarely.
- a) rarely;
- b) periodically;
- c) often.
- a) you work much more than others;
- b) you work like everything;
- c) You are so organizing work that you work less than others.
- a) yes;
- b) hard to say;
- c) No.
- a) yes;
- b) hard to say;
- c) No.
- a) yes;
- b) I find it difficult to answer;
- c) No.
- a) yes;
- b) I find it difficult to answer;
- c) No.
- a) yes;
- b) when how;
- c) most likely not.
- a) yes;
- b) when how;
- c) No.
- a) yes;
- b) when how;
- c) No.
- a) often;
- b) periodically;
- c) rarely.
- a) relatively often;
- b) periodically;
- c) rarely.
- a) I work slowly, but qualitatively;
- b) when how;
- c) I work quickly, but not always qualitatively.
- a) most often yes;
- b) sometimes;
- c) No.
- a) I have long chosen a profession for myself and strive to professionally self-improvement;
- b) I know for sure what kind of profession it fits me more, but to master it, there are no suitable conditions;
- c) I have not yet decided what profession it is most suitable for me.
- a) to have interesting and creative work, even if not always highly paid;
- b) the work where great hardworking and perseverance is required, but also highly paid;
- c) work that does not require large tension and forces, but quite decently paid.
- a) yes;
- b) when how;
- c) No.
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Question | ||||||||||||||||||
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Answer | ||||||||||||||||||
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Point |
Calculate the amount obtained for the test points.
Answers are estimated:
- a) 3 points;
- b) 2 points;
- c) 1 point.
Sum
|
Total number of points |
The level of hardworking and efficiency |
|
18-25 |
1-very low |
|
26-28 |
2-Low |
|
29-31 |
3 lower average |
|
32-34 |
4-just below average |
|
35-37 |
5 Middle |
|
38-40 |
6-slightly above average |
|
41-43 |
7th above average |
|
44-46 |
8 high |
|
47-50 |
9-very high |
Interpretation
The best results are the 7th and 8th levels, the 9th - a very high level of performance and hard work is often characterized as "workolism", that is, excessive diligence in work, which often leads to stressful situations and even the depletion of the nervous system.But do there be works where hardworking is not encouraged?
One can only find a job suitable for labor mode - uniform loads during the entire working time or periods of high load intensity at rest, work paid by the amount of time spent or activities in which only the result is estimated (more creative, but less stable in relation to industry income).
If you want to find a highly paid job that does not require tension and forces, then such work simply does not exist, as now in the price of professionalism, requiring great return.
If, calculating the scores, you have found a low level of hardworking, then probably it was not a surprise for you. Try to develop interests, help surrounding people, because it is very nice when you thank to qualitatively performed work. A low level of performance and hard work may also be associated with rapid fatigue, weak human health - then you need to pay serious attention to the diagnosis of your physical condition, health promotion, physical education.
Smirnova E.E. On the way to choosing a profession. SPb.: Karo, 2003.