Objective methods of self-control during physical exercises. Self-control during physical education and sports
Introduction
The healing effect of physical exercises on the human body has been known since ancient times. Many generations of Greek doctors and philosophers pointed out their great importance for fighting diseases and prolonging life in their works and statements. So, Aristotle said: "Life requires movement" ... "Nothing exhausts and destroys a person like prolonged physical inactivity."
Physical exercise is a very powerful means of changing the physical and mental state of a person. Properly organized classes strengthen health, improve physical development, increase physical fitness and performance, improve the functional systems of the human body.
Working with a heavy load, the heart inevitably trains. The limits of its capabilities are expanded, and it adapts to the transfer of much more blood than the heart of an untrained person can do.
In the process of regular physical exercises, sports, as a rule, there is an increase in the size of the heart, and various forms of physical activity have different possibilities for improving the heart.
At the same time, it is necessary to understand that the uncontrolled and unsystematic use of physical culture means is ineffective, and in some cases can cause irreparable harm to health, and everyone can give many examples of this.
To exclude all conditions under which there may be a negative impact of physical exercises, sports, the measures of control and self-control of the practitioners themselves are called upon.
Diagnosis of the state of the body during exercise physical education includes various types of control: medical, pedagogical, but self-control occupies a special place.
The purpose of control is to optimize the process of physical exercises based on an objective assessment of the state of the body.
Object of study: Self-control in physical culture and sports;
Subject of study: methods and diagnostics of self-control;
Research objectives:
1) Fundamentals of self-control;
2) physiological aspects of self-control;
Research methods:
1) Study and analysis of methodological literature on the research topic;
2) Analysis of the features of self-control
Chapter 1
1.1 Objective and subjective methods of self-control
Of great practical importance for those involved in physical culture and sports is self-control. It disciplines, instills introspection skills, makes the work of a doctor, coach and teacher more efficient, and has a positive effect on the growth of sports achievements.
Self-control is understood as monitoring one's health, physical development, functional state, tolerance of training and competitive loads. It includes the observation and analysis of the states of the body, carried out using objective and subjective methods. Objective methods include techniques that can be measured and quantified: anthropometric indicators (body length and weight, chest circumference, etc.), sports results, strength indicators of individual muscle groups. Subjective methods can be used to assess well-being, mood, feeling of fatigue and tiredness, desire or unwillingness to exercise, impaired appetite and sleep, fear of competition and other conditions.
best form self-control is keeping a diary. It is recommended to record the volume and intensity of training loads, the results of assessments and competitions, some objective and subjective indicators of the state of the body during physical exercises.
1.2 Athlete self-control
Self-control is the systematic observation of an athlete over the state of his body.
Self-control allows an athlete to monitor their health, assess the impact of physical activity on physical development, its change under the influence of sports. This data also helps the coach to determine the functional shifts in the body under the influence of various training methods at stages and periods of year-round training.
The results of self-control are recorded in a notebook, which is drawn up according to the data of self-control.
The state of health is assessed as good, satisfactory and bad. Well-being reflects the most general state of the human body, its central nervous system. If there are no deviations in the state of health and the athlete regularly trains, and the form and content of the training are properly planned, then the athlete has good health, he is full of desire to study, work and train, he has good performance.
The self-control diary records the duration and quality of sleep, the process of falling asleep, awakening (reason), dreams, intermittent or restless sleep, and insomnia.
During sleep, recovery processes continue in the athlete's body, and if a person does not sleep well, then recovery processes are disrupted, which especially affects the function of the central nervous system. Minor deviations in the state of health, not yet confirmed by other symptoms, are immediately reflected in sleep.
Sleep is considered normal when it comes on quickly and is dreamless. After such a sound sleep, a person feels alert and rested. With poor sleep, a person cannot fall asleep for a long time. Intermittent sleep with dreams and early awakening should alert the athlete and the coach, since they are probably the result of a violation of the sports regime or not quite the right training methodology.
Efficiency is rated as good, satisfactory and reduced. Usually, with good health and after a sound sleep, the athlete also shows good performance. But there are times when an athlete feels good, and performance during training is reduced. If there is a reluctance to train, reduced performance, especially for several days in a row, then it is necessary to inform the trainer about this and consult a doctor. This phenomenon can occur as a result of overexertion or even overtraining.
Appetite can also characterize the state of the body. A good appetite indicates a normal metabolic process. The athlete, having completed the exercises and the toilet, feels the need to eat. Lack of appetite in the morning and after training for 2-3 hours suggests that there has been a violation of the normal function of the body. Appetite can be good, moderate and bad.
Sweating during physical work is normal and depends on the state of the body. As training increases, sweating decreases. Increased sweating in high athletic form and normal weather conditions (temperature and humidity) may indicate overwork. Sweating is profuse, moderate and reduced.
The desire to exercise is usually maintained when there are no deviations in the state of health, and sleep, appetite and well-being are good. However, there are times when an athlete's desire to train and compete is reduced. They arise, as a rule, with insufficient psychological preparation associated with overcoming difficulties in taking a position, difficult weather conditions for firing, the appearance of overwork or the initial phase of overtraining.
In the self-control diary, it is mandatory to note deviations from the general regimen. Very often, the state of the body and its performance depend on correct execution mode. Violation of one of the points of the daily routine causes a change in others, and the usual training load can cause significant changes in the functions of various body systems. And this, in turn, reduces the quality and result of planning the training process. For example, an athlete had a bad dinner, as he was in a hurry for the evening, came home late, could not sleep for a long time, got up late in the morning and with difficulty. I wanted to eat, I ate tightly; during training, abdominal pains appeared, profuse sweating began. The training had to be stopped. From the above example, it can be seen what negative phenomena are accompanied by a violation of the regime.
Athletes who decide to achieve high results in sports, in addition to performing large-volume and high-intensity training loads, must strictly observe a certain regimen.
Many athletes record the training content in sufficient detail in the training diary, and in the self-control diary column, only volume (large, medium, small) and intensity (weak, medium, strong, maximum) are described. In this case, it is necessary to indicate how the physical load was transferred: good, satisfactory, hard.
In addition to the given subjective data of self-control, the results of measuring the pulse are recorded in the diary. VC, respiratory rate, weight, dynamometry.
Women, along with this, should write down everything related to the flow and changes in the menstrual cycle.
According to the pulse rate, you can determine the nature of the activity of the cardiovascular system and the intensity of physical activity. According to the dynamics of the pulse, one can judge the adaptability of the body to the load and the recovery processes. Athletes have a lower heart rate than non-athletes. With the growth of fitness and qualification of the athlete, the pulse rate may decrease.
In the process of self-control, pulse measurements are carried out several times during the day, the count must be carried out for 1 minute. In training, as a rule, the calculation is carried out for 10-15 seconds, then the pulse is recalculated in 1 minute.
The measurement of other objective indicators, their dynamics during the microcycle, stage and period of training are important in assessing the state of the body. For example, comparing the weight of an athlete or dynamometry indicators with an assessment of his performance and the best results, one can judge his sports form.
Regular self-monitoring allows you to accumulate useful material, which helps the athlete and coach in the analysis of training and further adjustment of the plan of the training process.
However, the most thorough self-control cannot replace medical supervision.
1.3 Self-control in mass physical culture
Self-control is important not only for an athlete, but also for any person who independently engages in physical exercises: swimming, running, cycling, etc. All self-monitoring data should also be recorded in a diary, which is somewhat different from the athlete's diary.
A person engaged in physical culture, especially on his own, should reflect in the self-control diary both rest data and certain information about the nature of the muscular work done and the body's reaction to it (based on the simplest physiological indicators). The same can be said about the results of the simplest functional tests.
Independently engaged, especially during dosed walking, it is recommended to use simple devices - a pedometer and "Rhythm". The data obtained using the pedometer should also be recorded in a self-monitoring diary.
The greatest difficulty in self-control is the conduct of functional tests. The most accessible are the orthostatic test (registration of heart rate on the radial artery in horizontal and vertical positions), as well as the Rufier test, in which the main information is obtained from heart rate measurement data. The dynamics of both samples allows us to judge the effectiveness of the training work.
Specialists in the field sports medicine a technique for determining physical performance using dosed walking as a testing load has been developed. The calculation is carried out according to a special formula. The power values in this formula (W) are determined at the 1st and 2nd loads (two modes of walking at different speeds) according to the following expression (V.R. Orel):
W = M v K,
where M is the mass of a person in clothes and shoes; v - movement speed, m/s; K is an empirical coefficient, which, in turn, is determined by a special table. The power calculated by this formula coincides with the power calculated using a bicycle ergometer.
Thus, each student can determine the individual value of physical performance. In order not to make additional calculations of the PWC level, it is proposed to determine the value of PWC 130 for everyone. All these data are recorded in the diary of self-control. Dynamic observations of individual changes in physical performance under the influence of physical culture can be carried out according to testing data, carried out 1 time in 1.5 - 2 months.
1.4 Self-control, its main methods, indicators, criteria and assessments, self-control diary
With regular exercise and sports, it is very important to systematically monitor your well-being and overall health. The state of health after physical exercises should be vigorous, the mood is good, the student should not feel headaches, weakness and feelings of overwork. If there is severe discomfort, you should stop exercising and seek the advice of specialists.
The applied loads should correspond to physical fitness and age.
With a deterioration in well-being, sleep, appetite, it is necessary to reduce the load, and in case of repeated violations, consult a doctor.
The diary of self-control is used to record independent physical education and sports, as well as to register anthropometric changes, indicators, functional tests and control tests of physical fitness, to monitor the implementation of a weekly motor regimen.
Regular diary keeping makes it possible to determine the effectiveness of classes, means and methods, optimal planning of the magnitude and intensity of physical activity and rest in a separate lesson.
The diary should also note cases of violation of the regime and how they affect classes and overall performance. Objective indicators of self-control include: monitoring heart rate (pulse), blood pressure, respiration, lung capacity, weight, muscle strength, sports results.
It is generally accepted that a reliable indicator of fitness is the heart rate. The assessment of the response of the pulse to physical activity can be carried out by comparing the heart rate data at rest (before exercise) and after exercise, i.e. determine the percentage of heart rate increase. The pulse rate at rest is taken as 100%, the difference in frequency before and after the load is X. For example, the pulse before the start of the load was 12 beats in 10 seconds, and after - 20 beats. After simple calculations, we find out that the pulse increased by 67%.
But not only the pulse should be paid attention. It is desirable, if possible, to also measure blood pressure before and after exercise. At the beginning of the load, the maximum pressure rises, then stabilizes at a certain level. After the termination of work (the first 10-15 minutes) decreases below the initial level, and then comes to the initial state. The minimum pressure does not change with light or moderate load, and slightly increases with intense hard work.
It is known that the values of the pulse and the minimum arterial pressure normally coincide numerically. Kerdo proposed to calculate the index using the formula
where D is the minimum pressure, and P is the pulse.
In healthy people, this index is close to one. In violation of the nervous regulation of the cardiovascular system, it becomes more or less than one.
It is also very important to evaluate the functions of the respiratory system. It must be remembered that when performing physical exertion, oxygen consumption by working muscles and the brain increases sharply, and therefore the function of the respiratory organs increases. The frequency of breathing can be used to judge the amount of physical activity. Normally, the respiratory rate of an adult is 16-18 times per minute. An important indicator of respiratory function is the vital capacity of the lungs - the volume of air obtained during the maximum exhalation made after the maximum breath. Its value, measured in liters, depends on gender, age, body size and physical fitness. On average, for men it is 3.5-5 liters, for women - 2.5-4 liters.
Self-control must be carried out regularly every day during all periods of training, as well as during rest. Recording of self-control data is carried out by the athlete independently, however, at the first stages, the coach helps the athlete to keep a self-control diary. In the future, he should periodically check how the athlete carries out self-control and keeping a diary.
Self-control consists of simple, generally accessible methods of observing and accounting for subjective indicators (well-being, sleep, appetite, performance, etc.) and objective research data (weight, pulse, dynamometry, VC, etc.).
To keep a self-control diary, you need a small notebook, which should be divided into self-control indicators and dates.
well-being- a very important indicator of the impact of sports on the human body. Usually, with regular and properly conducted training, the athlete feels good: he is cheerful, cheerful, full of desire to study, work, train, he has a high working capacity. Well-being reflects the state and activity of the whole organism, and mainly the state of the nervous system. In the diary of self-control, well-being is noted as good, satisfactory, bad. Well-being as an indicator of physical condition should be assessed taking into account the mood of the athlete.
When conducting self-control, the following general assessment is given health: good, normal, reduced.
During sleep a person restores his strength and especially the function of the central nervous system. The slightest deviations in the state of health, not yet manifested by other symptoms, immediately affect sleep. Sleep is considered normal, which comes quickly after a person goes to bed, is strong enough, flows without dreams and gives a feeling of cheerfulness and rest in the morning. bad dream characterized by a long period of falling asleep or early awakening in the middle of the night. After such a dream, there is no feeling of cheerfulness, freshness. Physical work and normal mode contribute to better sleep.
The self-control diary records the duration of sleep, its quality, disturbances, falling asleep, awakening, insomnia, dreams, intermittent or restless sleep.
Appetite- a very subtle indicator of the state of the body. Workout overload, malaise, lack of sleep and other factors affect appetite. Increased energy expenditure caused by the activities of the human body, in particular physical education, increases appetite, which reflects an increase in the body's need for energy. The self-control diary reflects a good, normal, reduced, increased appetite or lack of it.
The diary also notes the characteristics functions gastrointestinal tract. At the same time, attention is drawn to the regularity of the stool, the degree of formation of feces, the tendency to constipation or diarrhea, etc.
During strenuous physical work, sweating is quite normal. sweating depends on individual characteristics and the state of the body. It is considered normal when an athlete sweats profusely during the first training sessions. With increasing training, sweating decreases. Sweating is usually noted as profuse, large, medium or reduced.
Willingness to train and compete characteristic of healthy and especially young people who exercise, according to the figurative expression of I.P. Pavlov, bring "muscular joy". If an athlete does not feel the desire to train and participate in competitions, then this is an obvious sign of the onset of overwork or the initial phase of overtraining. The desire to go in for sports is marked by the words "great", "yes", "no".
In the column of the self-control diary " The content of the training and how it is transferred the essence of the lesson is stated in a very short form, since these data, in combination with other indicators, greatly facilitate the explanation of certain deviations. This column indicates the duration of the main parts of the training session. At the same time, it is indicated how the athlete endured the training: good, satisfactory, hard.
No information about violation of the general regime sometimes it is impossible to explain the changes in indicators in other columns of the diary. Athletes are well aware of the need to comply with the general regime: if an athlete really seriously decided to play sports and achieve high results, then compliance with the regime should be strictly mandatory.
Chapter 2. Physiological aspects of self-control
2.1 Research and assessment of physical development
Physical development is the process of changing the natural morphological and functional properties of the human body during an individual life.
Criteria of physical development - the state of the main shapes and sizes of the body, the functional abilities of the body. These include: posture, the state of the skeleton and muscles, the degree of fat deposition, the shape of the chest, back, abdomen, legs, as well as the results of functional tests.
Anthropometric indicators are a set of morphological and functional data that characterize the age and gender characteristics of physical development. They are divided into three groups: somatoscopic - the state of the musculoskeletal system (the shape of the spine, chest, legs, posture, muscle development), the degree of fat deposition and puberty; somatometric - body length and weight, chest circumference, thigh, lower leg, forearm, etc.; physiometric (functional) - vital capacity of the lungs (VC), muscle strength of the hands, backbone strength.
somatoscopic indicators.
The examination begins with an assessment of the skin, then the shape of the chest, abdomen, legs, the degree of development of muscles, fat deposits, the state of the musculoskeletal system and other parameters (indicators).
The skin is described as smooth, clean, moist, dry, elastic, lethargic, acne, pale, hyperemic, etc.
The state of the musculoskeletal system is assessed by the general impression: massiveness, shoulder width, posture, etc.
The spine performs the main supporting function. It is examined in the sagittal and frontal planes, the shape of the line formed by the spinous processes of the vertebrae is determined, attention is paid to the symmetry of the shoulder blades and the level of the shoulders, the state of the waist triangle formed by the waist line and the lowered arm.
The normal spine has physiological curves in the sagittal plane, the full face is a straight line. In pathological conditions of the spine, curvature is possible both in the anterior-posterior direction (kyphosis, lordosis) and in the lateral direction (scoliosis).
Posture is the usual posture of a casually standing person. It depends on the shape of the spine, the uniformity of development and tone of the muscles of the torso.
Distinguish posture correct, round-shouldered, kyphotic, lordotic and straightened. To determine the posture, visual observations are made on the position of the shoulder blades, the level of the shoulders, and the position of the head. In addition, they include instrumental studies (determination of the depth of the cervical and lumbar curves and the length of the spine).
Normal posture is characterized by five features:
the location of the spinous processes of the vertebrae along the plumb line, lowered from the tubercle of the occipital bone and passing along the intergluteal fold;
the location of the shoulder girdle at the same level;
the location of both blades at the same level;
equal triangles (right and left), formed by the torso and freely lowered arms;
correct curves of the spine in the sagittal plane (up to 5 cm deep in lumbar and up to 2 cm - in the neck).
With a number of diseases (scoliosis, kyphosis, etc.), a change in posture occurs. Often, engaging in an inappropriate sport, early specialization (gymnastics, barbell, etc.) lead to dysfunction of the spine and muscle imbalance, which negatively affects the function of internal organs and the performance of a person as a whole.
The foot is an organ of support and movement. There are normal, flattened and flat feet. A flat foot is characterized by a drooping arch. The development of flat feet is accompanied by the appearance of unpleasant, painful sensations in the foot and ankle joint during exercise.
There is increased fatigue. Subsequently, there is a curvature of the thumb. When examining the supporting surface, pay attention to the width of the isthmus connecting the heel area with the forefoot. In addition, pay attention to the vertical axes of the Achilles tendon and heel under load. In addition to the examination, you can get footprints (plantography). Having moistened a sheet of paper with a stamp mastic with a cotton swab, put it on the floor with a clean side and cover it with another clean sheet on top. Now you need to stand on it with bare feet, and the supporting part of the foot will be imprinted inside the top sheet of paper. We draw lines on the obtained prints: line AB is tangent to the most protruding points of the inner part of the foot; the VG line is drawn from the middle of the heel; the line DE is perpendicular to the line VG and divides it in half.
Now you need to measure the line segment DE (the width of the footprint) with a ruler.
Normally, the index value ranges from 0 to 1, values from 1 to 2 characterize a flattened foot, more than 2 - flat.
Examination of the chest is needed to determine its shape, symmetry in the breathing of both halves of the chest and the type of breathing.
The shape of the chest, according to constitutional types, is of three types: normosthenic, asthenic and hypersthenic.
The normosthenic form of the chest is characterized by the proportionality of the ratio between the anterior-posterior and transverse dimensions, the subclavian spaces are moderately pronounced. The shoulder blades fit snugly against the chest, the intercostal spaces are not pronounced.
The epigastric angle approaches the right and is approximately 90 °.
The asthenic shape of the chest is quite flat, because the anterior-posterior size is reduced in relation to the transverse one. The subclavian spaces sink, the shoulder blades are separated from the chest. The edge of the X rib is free and easily determined by palpation. The epigastric angle is acute - less than 90°.
Hypersthenic shape of the chest. Its anterior-posterior diameter is larger than the normosthenic one, and therefore the transverse incision is closer to the circle.
Intercostal spaces are narrow, subclavian spaces are poorly expressed.
The epigastric angle is obtuse - more than 90 °.
When examining the chest, it is also necessary to pay attention to the type of breathing, its frequency, depth and rhythm. There are the following types of breathing: chest, abdominal and mixed. If the respiratory movements are performed mainly due to the contraction of the intercostal muscles, then they speak of the chest, or costal, type of breathing. It is found mainly in women. The abdominal type of breathing is typical for men. mixed type, in which the lower chest and upper abdomen are involved in breathing, is typical for athletes.
The development of muscles is characterized by the amount of muscle tissue, its elasticity, relief, etc. The development of muscles is additionally judged by the position of the shoulder blades, the shape of the abdomen, etc. The development of muscles largely determines the strength, endurance of a person and the type of sport in which he practices.
The physique is determined by the size, shape, proportion (the ratio of some body sizes to others) and features relative position body parts. The physique is influenced by the type of sport, nutrition, environment (climatic conditions) and other factors. The constitution is the features of a person's physique. M.V. Chernorutsky identifies three types of constitution: hypersthenic, asthenic and normosthenic.
With a hypersthenic body type, the transverse dimensions of the body predominate, the head is rounded, the face is wide, the neck is short and thick, the chest is wide and short, the abdomen is large, the limbs are short and thick, the skin is dense.
The asthenic body type is characterized by the predominance of the longitudinal dimensions of the body. Asthenics have a narrow face, a long and thin neck, a long and flat chest, a small stomach, thin limbs, underdeveloped muscles, thin pale skin.
The normosthenic body type is characterized by proportionality.
There is a relationship between the constitutional type of a person and his susceptibility to certain diseases. So, in asthenics, tuberculosis, diseases of the gastrointestinal tract are more common, and in hypersthenics - metabolic diseases, liver diseases, hypertension, etc.
Somatometric indicators.
The level of physical development is determined by a set of methods based on measurements of morphological and functional characteristics.
There are basic and additional somatometric indicators. The first include height, body weight, chest circumference (with maximum inspiration, pause and maximum exhalation). In addition, the main indicators of physical development include determining the ratio of "active" and "passive" body tissues (lean mass, total fat) and other indicators of body composition. Additional somatometric indicators include sitting height, circumference of the neck, abdomen, waist, thigh and lower leg, shoulder size, sagittal and frontal diameters of the chest, arm length, etc.
Thus, somatometry includes the determination of length, diameters, circumferences, etc.
Standing and sitting height is measured by a stadiometer. When measuring height while standing, the patient stands with his back to a vertical stand, touching it with his heels, buttocks and interscapular region. The tablet is lowered until it touches the head.
When measuring height while sitting, the patient sits on a bench, touching the vertical stand with the buttocks and the interscapular region, the thighs parallel to the support. The measurement of height in a sitting position, when compared with other longitudinal dimensions, gives an idea of the proportions of the body. With the help of an anthropometer, the length of individual parts of the body is determined: the upper and lower limbs, the length of the body.
The greatest body length is observed in the morning. In the evening, as well as after intensive physical exercises, growth may decrease by 2 cm or more. After exercise with weights and a barbell, the body length may decrease by 3 cm or more due to compaction of the intervertebral discs.
Body weight is an objective indicator for monitoring the state of health. Body weight is determined by weighing on a lever medical scale. Body weight in total expresses the level of development of the musculoskeletal system, subcutaneous fat layer and internal organs.
Body weight is determined by weighing on a lever medical scale.
The subject must stand motionless in the middle of the scale platform.
It is advisable to control body weight in the morning, on an empty stomach.
The mass indicator is fixed with an accuracy of 50 g. The circumferences of the head, chest, t of the shoulder, thigh, and lower leg are measured with a centimeter tape.
The circumference of the chest is measured in three phases: during normal quiet breathing (pause), maximum inhalation and maximum exhalation.
The examinee spreads his arms to the sides. A centimeter tape is applied so that it passes from behind under the lower angles of the shoulder blades, in front for men along the lower segment of the nipples, and for women - above the mammary gland, at the point of transition of the skin from the chest to the gland. After applying the tape, the subject lowers his arms. When measuring the maximum inhalation, do not strain the muscles and raise the shoulders, and with the maximum exhalation, slouch.
The difference between the values of the circles during inhalation and exhalation characterizes the excursion of the chest. It depends on the morphostructural development of the chest, its mobility, type of breathing. The average value of the excursion usually ranges from 5-7 cm.
Physiometric (functional) indicators.
Carpal dynamometry is a method for determining the flexion force of the hand.
The dynamometer is taken in hand with the dial inward. The arm is extended to the side at shoulder level and the dynamometer is squeezed as much as possible. Two or three measurements are taken on each hand, fixed best result. The average strength of the right hand (if a person is right-handed) for men is 35-50 kg, for women - 25-
33 kg; the average strength of the left hand is usually 5-10 kg less. Any indicator of strength is always closely related to the volume of muscle mass, i.e. with body weight, depends on the age, gender and level of physical fitness of the subject.
The deadlift dynamometry determines the strength of the extensor muscles of the back and is measured by the deadweight dynamometer. The subject stands on the platform with a special traction so that 2/3 of each sole is on a metal base. Legs together, straightened, torso tilted forward. The chain is attached to the hook so that the hands are at the level of the knees.
The subject, without bending his arms and legs, should slowly straighten up, stretching out the traction. The dead strength of adult men is on average 130-150 kg, women - 80-90 kg. Contraindications for measuring back strength: hernias (inguinal, umbilical), Schmorl's hernia, etc., menstruation, pregnancy, hypertension, myopia (from - 5 or more), etc.
The respiratory rate (RR) is measured as follows: the subject puts his hand so that it captures the lower chest and upper abdomen, breathing should be uniform. The average rate of respiratory rate is 14-18 respiratory movements per minute, for athletes - 10-16. Vital capacity (VC) is an important indicator that reflects the functionality of the respiratory system. measured with a spirometer. The subject takes the mouthpiece of the spirometer with a rubber tube in his hands. Then, after taking 1-2 breaths in advance, he quickly takes in the maximum amount of air and smoothly blows it into the mouthpiece to failure. Care must be taken to ensure that air does not escape through the nose. Measurements are taken three times in a row and the best result is recorded. The average VC in men ranges from 3200-4200 ml, in women 2500-3500 ml. In athletes, especially those involved in cyclic sports (swimming, running, skiing, etc.), VC can reach 7000 ml or more in men, and 5000 ml or more in women.
2.2 Diagnosis and self-diagnosis of the state of the body during regular exercise and sports
Before you start exercising on your own, you need to get recommendations on the regimen of physical mobility from your local doctor or at the district medical and physical education dispensary. Then, using the advice of doctors or physical education specialists (or popular methodological literature), choose the most useful types of exercises for yourself. You should practice regularly, trying not to miss a single day. At the same time, it is necessary to systematically monitor your well-being, noting all the changes that occur in the body before and after exercise. To do this, a diagnosis or, if possible, a self-diagnosis is carried out. During its implementation, objective indicators of self-control are carefully recorded: heart rate, blood pressure, respiration, weight, anthropometric data. Diagnostics is also used to determine the trainee's fitness.
Assessment of the reaction of the cardiovascular system is carried out by measuring the heart rate (pulse), which at rest in an adult man is 70-75 beats per minute, in a woman - 75-80.
In physically trained people, the pulse rate is much less frequent - 60 or less beats per minute, and in trained athletes - 40-50 beats, which indicates the economical work of the heart. At rest, the heart rate depends on age, gender, posture (vertical or horizontal position of the body), the activity performed. It decreases with age. The normal pulse of a healthy person at rest is rhythmic, without interruptions, good filling and tension. A rhythmic pulse is considered if the number of beats in 10 seconds does not differ by more than one beat from the previous count for the same period of time. Pronounced fluctuations in the number of heartbeats indicate arrhythmia. The pulse can be counted on the radial, temporal, carotid arteries, in the region of the heart. The load, even a small one, causes an increase in heart rate. Scientific research has established a direct relationship between the pulse rate and the amount of physical activity. With the same heart rate, oxygen consumption in men is higher than in women, in physically fit people it is also higher than in people with low physical mobility. After physical exertion, the pulse of a healthy person returns to its original state after 5-10 minutes, the slow recovery of the pulse indicates an excessive load.
During physical activity, the increased work of the heart is aimed at providing the working parts of the body with oxygen and nutrients. Under the influence of loads, the volume of the heart increases. So, the volume of the heart of an untrained person is 600-900 ml, and for high-class athletes it reaches 900-1400 milliliters; after the cessation of training, the volume of the heart gradually decreases.
There are many functional tests, criteria, tests-exercises, with the help of which the state of the body is diagnosed during physical exertion. We will review them below.
2.3 Using methods, standards, anthropometric indices, exercise tests to assess the physical condition of the body and physical fitness content of the diary of self-control
To assess the physical condition of the human body and its physical fitness, anthropometric indices, exercise tests, etc. are used.
For example, the state of the normal function of the cardiovascular system can be judged by the coefficient of economization of blood circulation, which reflects the ejection of blood in 1 minute. It is calculated according to the formula
(ADmax. - ADmin) * P,
where BP is blood pressure,
P - pulse rate.
In a healthy person, its value approaches 2600. An increase in this coefficient indicates difficulties in the work of the cardiovascular system.
There are two tests to determine the state of the respiratory system - orthostatic and clipostatic. Orthostatic test is carried out as follows. The athlete lies on the couch for 5 minutes, then counts the heart rate. Normally, when moving from a lying position to a standing position, an increase in heart rate of 10-12 beats per minute is noted. It is believed that increasing it to 18 beats per minute is a satisfactory reaction, more than 20 is unsatisfactory. Such an increase in heart rate indicates insufficient nervous regulation of the cardiovascular system.
There is also one rather simple method of self-control "with the help of breathing" - the so-called Stange test (after the Russian physician who introduced this method in 1913). Inhale, then exhale deeply, inhale again, hold your breath, using a stopwatch to record the breath holding time. As training increases, the breath holding time increases. Well-trained people can hold their breath for 60-120 seconds. But if you have just trained, then you will not be able to hold your breath for a long time.
The level of physical development, body weight, physical strength, coordination of movements, etc. is of great importance in improving working capacity in general and during physical activity in particular.
When exercising, it is important to monitor body weight. This is as important as monitoring your pulse or blood pressure. Body weight indicators are one of the signs of fitness. To determine the normal body weight, various methods are used, the so-called height-weight indices. In practice, the Broca index is widely used. Normal body weight for people with a height of 155-156 centimeters is equal to the length of the body in cm, from which the figure 100 is subtracted; at 165-175 - 105; and with a height of more than 175 cm - more than 110.
You can also use the Quetelet index. Body weight in grams divided by height in centimeters. This weight is considered normal when 1 cm of height accounts for 350-400 units in men, 325-375 in women.
Weight change up to 10% is regulated by exercise, restrictions on carbohydrate intake. With excess weight over 10%, a strict diet should be created in addition to physical activity.
You can also conduct a study of static stability in the Romberg position. The body stability test is performed as follows: the athlete becomes in the main stance - the feet are shifted, the eyes are closed, the arms are extended forward, the fingers are spread apart (complicated version - the feet are on the same line, toe to heel). The time of stability and the presence of hand trembling are determined. In trained people, the stability time increases as the functional state of the neuromuscular system improves.
It is also necessary to systematically determine the flexibility of the spine. Physical exercises, especially with a load on the spine, improve blood circulation, nutrition of the intervertebral discs, which leads to the mobility of the spine and the prevention of osteochondrosis. Flexibility depends on the condition of the joints, extensibility of ligaments and muscles, age, temperature environment and time of day. A simple moving bar device is used to measure spinal flexibility.
Regular physical training not only improves health and functional state, but also increases efficiency and emotional tone. However, it should be remembered that independent physical education cannot be carried out without medical supervision, and, more importantly, self-control.
Conclusion
A variety of tests, functional tests, as well as self-control of those involved in physical culture make it possible to more accurately assess their physical condition and correctly select or adjust the load, and thereby avoid injuries and overstrain. Thus, we can say that control, both medical and individual, is necessary for the most effective physical education, as well as achieving high sports results.
Rate the publicationMedical control, pedagogical control and self-control are a single security system that ensures the full physical development of schoolchildren, since the data of personal observations are the most important addition to medical and pedagogical control.
Self-control is the regular use of a number of simple techniques for self-monitoring of the state of one's health during physical exercises during classes.
Self-control instills in schoolchildren a conscious attitude to activities aimed at strengthening health through physical exercises, observing the rules of personal hygiene, hardening the body.
A physical education teacher teaches schoolchildren to correctly understand the change in indicators self-control, necessarily emphasizes that self-control supplements, but does not replace medical and pedagogical supervision.
The tasks of the teacher are: explaining to students the importance of daily routine and regular self-control for health promotion and physical development; familiarization with the basic information on hygiene, anatomy, necessary for understanding and evaluating the indicators of available introspection; teaching schoolchildren simple observation techniques (counting the pulse, breathing rate, etc.)
Indicators that can be used in self-control are conventionally divided into objective and subjective.
Tosubjective indicators include: well-being, mood, sleep, appetite, performance, pain and other sensations resulting from exposure to the central nervous system of stimuli from the external and internal environment.
Objective indicators consider those that can be expressed in certain digital values (body weight, pulse, respiratory rate, VC, dynamometry).
Self-monitoring data regularly (at least 3-4 times a week) are recorded in a self-control diary.
AT diary of self-control write down in the column about well-being: good, usual, satisfactory, bad, weakness, lethargy, dizziness, palpitations, pain. In this column it is necessary to record the degree of fatigue after class, not tired, a little tired, overtired. The next day after class, they bring in: there is no fatigue, he feels good, there is a feeling of fatigue, he did not rest completely, I feel tired.
Before starting classes, you should learn on your own right now control the state of your body, which determines the degree of load that is feasible at the moment.
At the first stage of physical exercises should not cause shortness of breath and profuse sweating.
Then, when the body reaches the proper form, it is possible to implement the recommendations of N.M. Amosov "suffocate, do not sweat."
Pretty accurate control method behind the load is a certain number of heartbeats. Pulse it is more convenient to count in 10 seconds, then multiply by 6, find out how many there were per minute.
Your task: learning to quickly and accurately control the pulse on the spot, master the data obtained in motion. As the body begins to approach the optimal sports form, it is necessary to determine the heart rate limit below which there are no significant changes in the load, i.e., the beneficial aerobic effect on the cardiovascular system stops, and training turns into a regular walk.
performance defined as good, normal, reduced, significant fatigue after study.
Simple indicator health is body weight. It is determined by regular weighing. Weight loss with incomplete recovery to baseline values is usually an unfavorable sign, with the exception of this in obese schoolchildren.
well-being- this is a reflection of the activity of the whole organism and, first of all, the central nervous system. The absence of any signs of pain, cheerfulness, cheerfulness are signs of good health. The appearance of unusual sensations: muscle pain, dizziness, lethargy, headache, - signs of poor health.
sweating- defined as normal, moderate and weak. Increased sweating is associated with overload.
Pulse- this is a rhythmic, jerky oscillation of the walls of the arteries in accordance with the rhythm of the contraction of the heart.
AT diary of self-control it is necessary to enter information about breathing: the number and quantity (superficial, deep, rare), as well as frequency and rhythm disturbances, the appearance of shortness of breath. Cough.
shortness of breath occurs when there is insufficient gas exchange.
Objective accounting data the impact of the load on the body of a schoolchild - when monitoring the data of hypoxic tests (duration of breath holding during inhalation and exhalation in seconds per VC).
Gynecological control is a must for girls. From month to month, a girl must regulate the main indicators characterizing the course of menstruation (frequency, profusion, duration, and other deviations).
Diary of self-control physical exercises are periodically shown to the physical education teacher to monitor and record recommendations on the further regimen of classes, home physical education classes.
- At school age, there are many conditions for the formation of independence and self-control.
- For the successful development of independence and self-control among students, it is necessary to know the level of their psychomotor skills and ability to think.
- The development of students' independence and activity should be part of the educational process of physical culture, which means that it requires careful planning, a well-thought-out methodology for influencing students, as well as systematic implementation at each lesson.
- Developing self-control and activity, one should rely on specific principles: independence, activity and individualization of students' activities. They also use methods that develop independence.
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Municipal budgetary educational institution of the city of Novosibirsk
Medium comprehensive school № 156
abstract
in physical education
" Self-control during exerciseexercises"
Completed by: Chernovskaya Margarita Borisovna
Checked by: Khokhlov Oleg Valerievich
Novosibirsk 2012
Plan
Introduction
1. Physical education and sports
2. Athlete self-control
3. Importance of exercise
Conclusion
List of used literature
Application
Introduction
The importance of physical culture and sports is steadily increasing every day. Physical culture and sports prepare a person for life, harden the body and improve health, contribute to the harmonious physical development of a person, contribute to the education of the necessary personality traits, moral and physical qualities necessary for future specialists in their professional activity. And self-control is simply necessary in our life.
1. Physical education and sports
Concepts " physical Culture" and " sport" differ in meaning from each other, although we very often use the phrase "physical education and sport", putting these two words side by side.
Physical Culture- it's organic component common culture society and the individual, a type of social activity of people aimed at improving health and developing their physical abilities, preparing for life practice. Society recognizes such activity as useful and necessary for everyone, and creates conditions for its development.
Indicators of the state of physical culture in society and the state are:
· a set of material and spiritual values created for the physical improvement of members of society;
the level of health and physical development of people;
The degree of use of physical exercises in the field of upbringing, education, in production and everyday life, for other purposes of social practice.
Concept " Physical Culture" is the most general and broadest. It also includes such a private, narrower concept as " sport".
Sport- this is an integral part of physical culture, a type of social activity of people, which consists in an organized comparison of their strengths and physical abilities in the struggle for superiority or high sports results.
The term "physical culture" appeared at the end of the 19th century in England during the rapid development of modern sports, but did not find wide use in the West and eventually disappeared from everyday life. In Russia, on the contrary, having come into use since the beginning of the 20th century, after the 1917 revolution, the term "physical culture" received its recognition in all high Soviet authorities and firmly entered the scientific and practical lexicon. In 1918, the Institute of Physical Culture was opened in Moscow, in 1919 Vseobuch held a congress on physical culture, from 1922 the journal "Physical Culture" was published, and from 1925 to the present - the journal "Theory and Practice of Physical Culture".
The very name "physical culture" names something very important. Physical culture is a part of the general culture of mankind and has absorbed not only the centuries-old valuable experience of preparing a person for life, mastering, developing and managing for the benefit of a person the physical and psychic abilities, but, no less important, the experience of affirmation and hardening of the moral principles of a person manifested in the process of physical activity. Thus, in physical culture, contrary to its literal meaning, people's achievements in improving their physical, as well as, to a large extent, mental and moral qualities, are reflected. The level of development of these qualities, as well as personal knowledge, skills for their improvement, constitute the personal values of physical culture and determine the physical culture of the individual as one of the facets of the general culture of a person Social and biological foundations of physical culture.
For each person, and for society as a whole, there is no greater value than health.
Physical exercise plays a significant role in the working capacity of members of society, which is why knowledge and skills in physical education should be laid down in educational institutions at various levels in stages.
Higher educational institutions also play a significant role in the upbringing and teaching of physical culture, where teaching should be based on clear methods, methods that together line up in a well-organized and well-established methodology for teaching and educating students.
2. Athlete self-control
self control- this is a regular monitoring of the state of one's health and physical development and their changes under the influence of physical education and sports. Self-control cannot replace medical control, it is only an addition to it.
Self-control allows an athlete to evaluate the effectiveness of sports (physical education), follow the rules of personal hygiene, training regimen, hardening, etc. Regularly conducted self-control helps to analyze the effect of physical activity on the body, which makes it possible to properly plan and conduct a training session.
Tasks of self-control:
1) expand knowledge about physical development;
2) acquire skills in assessing psychophysical training;
3) get acquainted with the simplest available methods of self-control;
4) determine the level of physical development, fitness and health in order to adjust the load during physical education and sports. physical sport exercise
Self-control allows you to timely identify the adverse effects of physical exercise on the body. With regular exercise and sports, it is very important to systematically monitor your well-being and overall health. The most convenient form of self-control is keeping a special diary. Indicators of self-control can be conditionally divided into two groups - subjective and objective. Subjective indicators include well-being, sleep, appetite, mental and physical performance, positive and negative emotions. The state of health after physical exercises should be vigorous, the mood is good, the student should not feel headaches, weakness and feelings of overwork. If there is severe discomfort, you should stop exercising and seek the advice of specialists.
The basis of self-control is the evaluation of subjective and objective indicators of the state of their body by those involved in publicly available methods and techniques.
Subjective indicators of self-control: well-being, mood, sleep, appetite, pain.
As a rule, with systematic physical education, sleep is good, with quick falling asleep and vigorous well-being after sleep.
The applied loads should correspond to physical fitness and age.
Appetite after moderate exercise should also be good. It is not recommended to eat immediately after class, it is better to wait 30-60 minutes. Drink a glass to quench your thirst mineral water or tea.
With a deterioration in well-being, sleep, appetite, it is necessary to reduce the load, and in case of repeated violations, consult a doctor.
It is generally accepted that a reliable indicator of fitness is the heart rate.
Pulse response assessment on physical activity can be carried out by comparing the heart rate data at rest (before exercise) and after exercise, i.e. determine the percentage of heart rate increase. The pulse rate at rest is taken as 100%, the difference in frequency before and after the load is X. For example, the pulse before the start of the load was 12 beats in 10 seconds, and after - 20 beats. After simple calculations, we find out that the pulse increased by 67%.
But not only the pulse should be paid attention. It is desirable, if possible, to measure also arterial pressure before and after loading. At the beginning of the load, the maximum pressure rises, then stabilizes at a certain level. After the termination of work (the first 10-15 minutes) decreases below the initial level, and then comes to the initial state. The minimum pressure does not change with light or moderate load, and slightly increases with intense hard work.
It is known that the values of the pulse and the minimum arterial pressure normally coincide numerically. Kerdo proposed to calculate the index using the formula
where D is the minimum pressure, and P is the pulse.
In healthy people, this index is close to one. In violation of the nervous regulation of the cardiovascular system, it becomes more or less than one.
You can also conduct a study of static stability in the Romberg position. The body stability test is performed as follows: the athlete becomes in the main stance - the feet are shifted, the eyes are closed, the arms are extended forward, the fingers are spread apart (complicated version - the feet are on the same line, toe to heel). The time of stability and the presence of hand trembling are determined. In trained people, the stability time increases as the functional state of the neuromuscular system improves.
It is also necessary to systematically determine the flexibility of the spine. Physical exercises, especially with a load on the spine, improve blood circulation, nutrition of the intervertebral discs, which leads to the mobility of the spine and the prevention of osteochondrosis. Flexibility depends on the state of the joints, extensibility of the ligaments and muscles, age, ambient temperature and time of day. A simple moving bar device is used to measure spinal flexibility.
You also need to watch your weight.
Body weight is directly dependent on height, chest circumference, age, gender, profession, and nutritional habits. With age, it increases due to the deposition of fat in the abdomen, chest, neck. It is no coincidence that folk wisdom says: "To get fat means to grow old." Constantly monitoring body weight during physical education is just as necessary as monitoring the state of the pulse and blood pressure: body weight indicators are one of the signs of fitness.
To determine body weight, various methods are used, the so-called weight-height indices. In practice, the Brock index (modified by Brugsch) is widely used: normal weight body for people with a height of 155 to 165 cm is equal to the length of the body in centimeters, from which the figure 100 is subtracted. All deviations in the direction of increase or decrease are considered excess or lack of weight. With a height of 165-175 cm, the number 105 is subtracted, and with a height of 175 cm and above - 110.
You can use the weight and height index for comparing weight and height (Ketl index): body weight in grams is divided by height in centimeters. A weight is considered normal when 1 cm of height is 350-400 g for men, 325-375 g for women.
Excess weight up to 10% is regulated by physical exercises, restrictions on the consumption of carbohydrates (bread, sugar, etc.); with an excess of more than 10%, you should drastically reduce the intake of animal oil and carbohydrates, completely exclude flour and cereal dishes, potatoes, and sweets. It is not recommended to use various seasonings that stimulate the appetite.
It should be used in the diet of fruits and vegetables, eat 4-5 times a day in small portions. Of particular value are dairy products (low-fat cottage cheese, cheese, etc.). Plant foods are best consumed raw, as raw vegetables and fruits, especially apples, are poor in sodium chloride and relatively rich in potassium, which stimulates the body to lose water.
Assessment of respiratory function
When performing physical activity, oxygen consumption by working muscles and the brain increases sharply, in connection with which the function of the respiratory organs increases. Physical activity increases the size of the chest, its mobility, increases the frequency and depth of breathing - pulmonary ventilation, i.e. the amount of inhaled and exhaled air.
Breathing at rest should be rhythmic, deep. However, it changes during physical exertion due to changes in ambient temperature, emotional experiences. By its frequency, one can judge the magnitude of physical activity. Normally, the respiratory rate in an adult is 16-18 excursions per 1 minute.
An important indicator of the function of external respiration is the vital capacity (VC) - the volume of air obtained during the maximum exhalation made after the maximum breath. You can measure VC at a polyclinic, at a first-aid post at a stadium, or at a medical and physical education dispensary. The value of VC depends on gender, age, body size and physical fitness. On average, in men it is 3.5--5, in women - 2.4--4 liters.
There is a fairly simple method of self-control "with the help of breathing" - the so-called Stange test (after the name of the Russian doctor who proposed this method in 1913). Inhale, then exhale deeply and inhale again, hold your breath, holding your nose with your thumb and forefinger. The stopwatch (or the second hand of the clock) records the breath holding time. As you train, the delay time increases. With overwork, overtraining - the ability to hold your breath is sharply reduced.
You can hold your breath while exhaling. This is the test of Gench (named after the Hungarian doctor who proposed this method in 1926): inhale, exhale, hold your breath. Well-trained individuals can hold their breath for 60-90 seconds. When overworked, this figure decreases sharply.
Diary of self-control
The diary of self-control is used to record independent physical education and sports, as well as to register anthropometric changes, indicators, functional tests and control tests of physical fitness, to monitor the implementation of a weekly motor regimen.
Regular diary keeping makes it possible to determine the effectiveness of classes, means and methods, optimal planning of the magnitude and intensity of physical activity and rest in a separate lesson.
The diary should also note cases of violation of the regime and how they affect classes and overall performance. Objective indicators of self-control include: monitoring heart rate (pulse), blood pressure, respiration, lung capacity, weight, muscle strength, sports results.
Self-control allows the coach to detect early signs of overload and adjust the training process accordingly.
The diary can be supplemented with the characteristics of training loads (kilometers, kilograms, duration, etc.).
Let us briefly explain the characteristics of the self-control diary indicators.
well-being reflects the state and activity of the whole organism. The state of health and mood are assessed as good, satisfactory and bad. The well-being of those involved accurately reflects the changes that occur in the body under the influence of physical exercises, it consists of the sum of signs: the presence of any unusual sensations, various pains, feelings of cheerfulness or lethargy.
Satisfactory well-being - the presence of subjective discomfort due to lethargy, fatigue, bad mood. When feeling unwell, subjective discomfort is accompanied by objective signs (palpitations, headaches, dizziness, interruptions in the work of the heart, rapid breathing, etc.).
performance rated as high, normal and low.
Dream is an important indicator. During sleep, strength and performance are restored. In the self-control diary, the duration of sleep and its quality (difficulty falling asleep, restless sleep, insomnia, lack of sleep) are noted. Normally, there is a quick fall asleep and enough deep sleep. Poor sleep, long falling asleep or frequent waking up, insomnia indicate severe fatigue or overwork.
Appetite also allows you to judge the state of the body. Overload, lack of sleep, malaise, etc. are reflected in appetite. It can be normal, high or low (sometimes absent, you just want to drink). When appetite changes, to determine the correct cause, it is necessary to establish the presence (or absence) of signs of indigestion. Various deviations in the state of health quickly affect appetite, so its deterioration is usually the result of overwork or illness. With a good (normal) appetite, the daily ration is eaten completely with pleasure, regardless of the quality and design of the dishes. With properly organized physical education classes, there is a desire to increase the daily diet.
Decreased appetite - meals are eaten incompletely, without desire. Saturation sets in very quickly. A person can go without food for a long time. The sight of delicious, beautifully prepared food and even previously favorite dishes does not evoke positive emotions. There is complete indifference to food.
Willingness to train characteristic of healthy people. With deviations in the state of health, overtraining, the desire to train decreases or disappears.
Heart rate (HR)- an important objective indicator of the cardiovascular system. The resting heart rate of a trained person is lower than that of an untrained person. The pulse is counted for 15 seconds, but if there is a violation of its rhythm, then it is counted for one minute. The more trained a person is, the faster his heart rate returns to normal after training. In the morning, a trained athlete is weaker.
sweating depends on the individual characteristics and functional state of the person, climatic conditions, type of physical activity, etc. At the first training sessions, sweating is higher, as you train, sweating decreases. Sweating is rated as profuse, large, moderate and reduced. Sweating also depends on the amount of fluid consumed by the athlete during the day.
pain can occur in individual muscle groups (the most loaded muscles), during training after a long break or when exercising on hard ground, etc. You should pay attention to the pain in the heart and their nature; for headaches, dizziness; on the occurrence of pain in the right hypochondrium, especially when running, because such pain often indicates chronic cholecystitis, cholangitis and other liver diseases.
All these cases the athlete reflects in the diary of self-control and informs the doctor about them.
Body mass related to the load. Natural weight loss during exercise due to sweat. But sometimes weight drops due to protein loss. This happens during training in the mountains, with insufficient consumption of animal proteins (meat, fish, cottage cheese, etc.).
Mood- the internal, mental state of a person, largely dependent on the predominance of negative or positive emotions. When assessing mood, it is also necessary to take into account such indicators as the desire to retire, increased cheerfulness, and excitability. Mood is rated as good, satisfactory or bad.
The self-control diary should include a description of the nature of training, the time of their conduct (morning, evening), sports results, etc.
Women note in the diary the frequency, nature of menstruation.
A sports doctor or coach should explain to an athlete how to keep a diary, how to evaluate one or another indicator of their well-being, its impact on health, and prepare an individual regimen for the training process.
3. The Importance of Exercise
The formation of man at all stages of his evolutionary development took place in close connection with active muscular activity. The human body develops in constant motion. Nature itself ordered that a person needs to develop his physical abilities.
A huge number of people of different ages are engaged in physical culture in order to improve their well-being, improve health, become strong, dexterous, enduring, have a slender figure, well-developed muscles. Physical education is, as it were, a compensation for the fact that we are deprived of such natural physical activities as running, jumping, swimming, walking, etc.
Performing physical exercises, a person enters the world of new sensations, positive emotions, acquires a good mood, cheerfulness, cheerfulness, feels a surge of strength.
Medical science has established that systematic physical education, compliance with the correct motor and hygienic regimen are a powerful means of preventing many diseases, maintaining a normal level of activity and working capacity of the body.
When performing physical exercises from working muscles, joints and ligaments, a large number of signals come to the central nervous system, in particular, to the cerebral cortex, which, in turn, are sent from the central nervous system to all internal organs - to the heart, lungs, muscles, etc.
Regular exercise, especially in combination with breathing exercises, increases the mobility of the chest and diaphragm. In those who practice, breathing becomes rarer and deeper, and the respiratory muscles become stronger and more resilient. With deep and rhythmic breathing, the blood vessels of the heart expand, resulting in improved nutrition and oxygen supply to the heart muscle.
Under the influence of regular physical exercises, human muscles increase in volume, become stronger, their elasticity increases; in the muscles, the number of functioning capillaries increases several times, which, at rest, are in a collapsed position and blood does not pass through them. With muscle contractions, the capillaries open, and an increased movement of blood begins in them. As a result, venous stasis decreases, the total amount of circulating blood increases and oxygen delivery to organs and tissues improves.
The state of our health largely depends on how and how much we move. In addition, the impact of physical activity on our mood and mental performance is often greater than it seems at first glance.
Turns out it doesn't take that much. Here are three main principles that are easy to remember:
1. Workout every other day or at least three times a week
2. Exercise continuously for 20 minutes.
3. Train vigorously, but watch your breathing.
The Ministry of Health has determined the minimum norm for a student's weekly volume of motor activity - ten hours. We must remember; physical education is not a one-time event, not a Sunday or a month, it is a purposeful, strong-willed, regular physical self-education throughout life.
There are three forms of self-study:
1. Daily morning exercises.
2. Daily exercise break.
3. Independent physical education and sports (at least 2-3 times a week).
An important role is also played by the daily use of various hardening procedures (rubbing, dousing, bathing).
Conclusion
Regular physical training not only improves health and functional state, but also increases efficiency and emotional tone. However, it should be remembered that independent physical education cannot be carried out without medical supervision, and, more importantly, self-control.
A variety of tests, functional tests, as well as self-control of those involved in physical culture make it possible to more accurately assess their physical condition and correctly select or adjust the load, and thereby avoid injuries and overtraining. Thus, we can say that control, both medical and individual, is necessary for the most effective physical education, as well as achieving high sports results.
List of used literature
1. Gotovtsev P.I., Dubrovsky V.L. Self-control during physical education.
2. Sinyakov A.F. Athlete's self-control.
3. Vydrin V.M., Zykov B.K., Lotonenko A.V. Physical culture of university students.
4. Demin D.F. Medical supervision during FC classes.
5. V.I. Ilyinich "Physical culture of the student"
6. E.G. Milner "Formula of Life"
7. S.N. Popov "Therapeutic physical education"
Application
An example of an athlete's self-control diary
Indicators |
Day, month, year, time of day |
|
1... 10... 15... 31 |
||
Heart rate in the morning lying down for 15 s |
||
Heart rate in the morning standing for 15 s |
||
Pulse difference |
||
Body weight before training |
||
Body weight after training |
||
well-being |
||
good, 8.5 h |
||
normal |
||
Pain in the muscles |
pain on palpation in the calves |
|
Willingness to train |
||
sweating |
moderate |
|
Orthostatic test (morning) |
||
Stange test (morning) |
||
Carpal dynamometry |
pr. 43, lev. 47 kg |
|
Mood |
||
Pain |
||
Function of the gastrointestinal tract |
daily, ok |
|
performance |
||
Sports results |
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To monitor the state of health and assess the impact of systematic physical education, medical supervision is necessary. You should periodically visit a doctor and get his "go-ahead" for further classes. In addition, you can independently control your health, exercise tolerance. The main principle in physical education is do no harm! In this regard, we recommend that you pay attention to the following.
The state of health after physical culture should be vigorous, the mood should be good, there should not be a headache, weakness and pronounced fatigue. In the absence of a state of comfort (lethargy, drowsiness, irritability, severe muscle pain, no desire to train), classes should be stopped.
Sleep during systematic exercise is usually good, with a quick fall asleep and a vigorous state after it. If after classes it is difficult to fall asleep and sleep is restless (and this is repeated after each lesson), then it should be considered that the applied loads do not correspond to physical fitness and age.
Appetite after moderate physical exertion should also be good. Immediately after class, it is usually not recommended to eat, it is better to wait 30-60 minutes; to quench your thirst (especially in summer) you should drink a glass of mineral water or tea.
Body weight is directly dependent on height, chest circumference, age, gender, profession, and nutritional habits. With age, it increases due to the deposition of fat in the abdomen, chest, neck. It is no coincidence that folk wisdom says: "To get fat means to grow old." Constantly monitoring body weight during physical education is just as necessary as monitoring the state of the pulse and blood pressure: body weight indicators are one of the signs of fitness.
To determine body weight, various methods are used, the so-called weight-height indices. In practice, the Brock index (modified by Brugsch) is widely used: the normal body weight for people with a height of 155 to 165 cm is equal to the body length in centimeters, from which the figure 100 is subtracted. All deviations in the direction of increase or decrease are considered excess or lack of weight. With a height of 165-175 cm, the number 105 is subtracted, and with a height of 175 cm and above - 110.
You can use the weight-height index for comparing weight and height (Ketl index): body weight in grams is divided by height in centimeters. This weight is considered normal when 1 cm of growth accounts for 350-400 g in men, and 325-375 g in women.
Excess weight up to 10% is regulated by physical exercises, restrictions on the consumption of carbohydrates (bread, sugar, etc.); with an excess of more than 10%, you should drastically reduce the intake of animal oil and carbohydrates, completely exclude flour and cereal dishes, potatoes, and sweets. It is not recommended to use various seasonings that stimulate the appetite. It should be used in the diet of fruits and vegetables, eat 4-5 times a day in small portions. Of particular value are dairy products (low-fat cottage cheese, cheese, etc.). Plant foods are best consumed raw, as raw vegetables and fruits, especially apples, are poor in sodium chloride and relatively rich in potassium, which stimulates the body to lose water.
Pulse and blood pressure
It is generally accepted that a reliable indicator of fitness is the heart rate (pulse), which at rest in adult men is 70-75, in women - 75-80 beats / min. At rest, heart rate depends on age, gender, posture (vertical or horizontal position). It decreases with age.
The pulse at rest in a healthy person is rhythmic, without interruptions, good filling and tension. The pulse is considered rhythmic if the number of beats in 10 seconds does not differ by more than one beat from the previous count for the same period of time. Pronounced fluctuations in the number of heartbeats in 10 seconds (for example, the pulse for the first 10 seconds was 12, and for the second - 10, for the third - 8) indicate arrhythmia.
Observations show that there is a direct relationship between heart rate and physical activity.
At the same heart rate, oxygen consumption in men is higher than in women; in physically fit people is also higher than in people with low physical fitness.
The pulse quickens after physical exertion: the larger it is, the more often the heart contracts. This ensures the blood supply to the working muscles. However, the acceptable limit for the increase in heart rate for the elderly is 130-150 beats / min. After physical exertion in a healthy person, the pulse returns to its original state after 5-10 minutes, its slow recovery indicates an excessive load.
The assessment of the response of the pulse to physical activity can be carried out by comparing the heart rate data at rest and after exercise, i.e. determine its percentage. The heart rate at rest is taken as 100%, the difference in frequency before and after the load is X. For example: the pulse before the load for 10 s was 12 beats, and after the load for 10 s for the 1st minute of recovery - 20 beats. A proportion is drawn up and the percentage of heart rate increase is calculated according to the formula:
X \u003d (8 x 100) / 12 \u003d 67%
This means that the pulse after the load increased by 67%.
Control over the state of the cardiovascular system can be carried out by orthostatic and clinostatic tests.
An orthostatic test is carried out in this way. The athlete lies on the bed (or couch) for 5 minutes, then counts the pulse rate, after which he gets up and counts the pulse again. Normally, when moving from a lying position to a standing position, an increase in heart rate by 10-12 beats / min is noted. It is believed that an increase in heart rate up to 18 beats / min is a satisfactory response, more than 20 beats / min is unsatisfactory. Such an increase in heart rate indicates insufficient nervous regulation of the cardiovascular system.
Clinostatic test - transition from a standing position to a lying position. Normally, there is a decrease in heart rate by 4-6 beats / min. A more pronounced slowing of the pulse indicates increased tone autonomic nervous system.
It is advisable, if possible, to measure blood pressure in the first-aid post before and after classes (and if there is a Riva-Rocci apparatus and a phonendoscope, then this can be done at home). At the beginning of physical activity, the maximum, or systolic, pressure rises, then stabilizes at a certain level. After the cessation of work (the first 10-15 s), it becomes even lower than the initial level, then it rises slightly. The minimum, or diastolic, pressure does not change during light work or moderate exercise, and during strenuous hard work it increases by 6-10 mm Hg. Art.
It should be pointed out that the subjective symptom of high blood pressure is throbbing headaches, heaviness in the back of the head, flashing before the eyes, tinnitus, nausea. In these cases, you must stop exercising and consult a doctor.
Assessment of respiratory function
When performing physical activity, oxygen consumption by working muscles and the brain increases sharply, in connection with which the function of the respiratory organs increases. Physical activity increases the size of the chest, its mobility, increases the frequency and depth of breathing - pulmonary ventilation, i.e. the amount of inhaled and exhaled air.
Breathing at rest should be rhythmic, deep. However, it changes during physical exertion due to changes in ambient temperature, emotional experiences. By its frequency, one can judge the magnitude of physical activity. Normally, the respiratory rate in an adult is 16-18 excursions per 1 minute.
An important indicator of the function of external respiration is the vital capacity (VC) - the volume of air obtained during the maximum exhalation made after the maximum breath. You can measure VC at a polyclinic, at a first-aid post at a stadium, or at a medical and physical education dispensary. The value of VC depends on gender, age, body size and physical fitness. On average, in men it is 3.5-5, in women - 2.4-4 liters.
There is a fairly simple way of self-control "with the help of breathing" - the so-called Stange test (after the name of the Russian doctor who proposed this method in 1913). Inhale, then exhale deeply and inhale again, hold your breath, holding your nose with your thumb and forefinger. The stopwatch (or the second hand of the clock) records the breath holding time. As you train, the delay time increases. With overwork, overtraining - the ability to hold your breath is sharply reduced.
You can hold your breath while exhaling. This is the test of Gench (named after the Hungarian doctor who proposed this method in 1926): inhale, exhale, hold your breath. Well-trained individuals can hold their breath for 60-90 seconds. When overworked, this figure decreases sharply.
To monitor your health, you should keep a diary in which entries are made daily. Below is a scheme for keeping a self-control diary (Table 1). Diary of self-control).
Diary of self-control
Indicators | Days of the month | ||||
1 | 2 | 3 | ... | 31 | |
Feeling and mood |
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performance |
|||||
Pulse rate per minute: |
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a) before class |
|||||
b) after class |
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Respiration rate per minute: |
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a) before class |
|||||
b) after class |
|||||
Vital capacity (VC) |
|||||
Contraindications to physical education and hardening
Physical education, hardening are not shown to everyone. It is necessary to take into account the state of health, well-being, age and gender. There are absolute contraindications and relative ones.
Absolute contraindications:
Acute respiratory diseases (influenza, SARS, etc.);
Furunculosis;
Osteomyelitis, infected wounds, etc.;
Arthritis (polyarthritis) in the acute stage;
Acute trauma, hemarthrosis, hematomas, bone fractures, concussion of the brain;
Acute urticaria, Quincke's edema and some other allergic diseases;
Thrombophlebitis, trophic ulcers, vascular thrombosis, capillary toxicosis;
Blood diseases (lymphogranulomatosis, hemophilia, etc.);
Active form of tuberculosis;
Rheumatism in the active phase;
Acute pains, causalgic pains;
Peptic ulcer of the stomach and duodenum in the acute stage;
Uterine bleeding;
Menstruation (first days);
Acute gynecological diseases (adnexitis, colpitis, etc.).
In addition, with various injuries and diseases, there may be temporary, or relative, contraindications to physical education and hardening, which are determined by the attending physician.
Physical education and hardening can be canceled in case of exacerbation of the disease, poor tolerance to physical activity and procedures, etc.
After a break, when resuming physical education and hardening, one should observe gradualness, do not force them, do not try to catch up. Be guided by the principle: moderation is the key to health.
Athlete self-control
self control- this is a regular monitoring of the state of one's health and physical development and their changes under the influence of physical education and sports. Self-control cannot replace medical control, it is only an addition to it.
Self-control allows an athlete to evaluate the effectiveness of sports (physical education), follow the rules of personal hygiene, training regimen, hardening, etc. Regularly conducted self-control helps to analyze the effect of physical activity on the body, which makes it possible to properly plan and conduct a training session.
Self-control includes simple public observations, taking into account subjective indicators (sleep, appetite, mood, sweating, desire to exercise, etc.) and objective research data (heart rate, body weight, respiratory rate, hand and back dynamometry, etc.) (Table. Athlete Self-Control Diary).
Athlete Self-Control Diary
Indicators | Day, month, year, time of day |
1... 10... 15... 31 |
|
Heart rate in the morning lying down for 15 s |
|
Heart rate in the morning standing for 15 s |
|
Pulse difference |
|
Body weight before training |
|
Body weight after training |
|
well-being |
|
good, 8.5 h |
|
normal |
|
Pain in the muscles |
pain on palpation in the calves |
Willingness to train |
|
sweating |
moderate |
Orthostatic test (morning) |
|
Stange test (morning) |
|
Carpal dynamometry |
pr. 43, lev. 47 kg |
performance rated as high, normal and low. Dream is an important indicator. During sleep, strength and performance are restored. Normally, there is a quick falling asleep and a fairly sound sleep. Poor sleep, long falling asleep or frequent waking up, insomnia indicate severe fatigue or overwork. Appetite also allows you to judge the state of the body. Overload, lack of sleep, malaise, etc. are reflected in appetite. It can be normal, high or low (sometimes absent, you just want to drink). Willingness to train characteristic of healthy people. With deviations in the state of health, overtraining, the desire to train decreases or disappears. Heart rate (HR)- an important objective indicator of the cardiovascular system. The resting heart rate of a trained person is lower than that of an untrained person. The pulse is counted for 15 seconds, but if there is a violation of its rhythm, then it is counted for one minute. The more trained a person is, the faster his heart rate returns to normal after training. In the morning, a trained athlete is weaker. sweating depends on the individual characteristics and functional state of a person, climatic conditions, type of physical activity, etc. At the first training sessions, sweating is higher, as you train, sweating decreases. Sweating is rated as profuse, large, moderate and reduced. Sweating also depends on the amount of fluid consumed by the athlete during the day. pain can occur in individual muscle groups (the most loaded muscles), during training after a long break or when exercising on hard ground, etc. You should pay attention to the pain in the heart and their nature; for headaches, dizziness; on the occurrence of pain in the right hypochondrium, especially when running, because such pain often indicates chronic cholecystitis, cholangitis and other liver diseases. All these cases the athlete reflects in the diary of self-control and informs the doctor about them. Unwillingness to exercise, excessive sweating, insomnia, muscle pain may indicate overtraining. Body mass related to the load. Natural weight loss during exercise due to sweat. But sometimes weight drops due to protein loss. This happens during training in the mountains, with insufficient consumption of animal proteins (meat, fish, cottage cheese, etc.). The self-control diary should include a description of the nature of training, the time of their conduct (morning, evening), sports results, etc. Women note in the diary the frequency, nature of menstruation. A sports doctor or coach should explain to an athlete how to keep a diary, how to evaluate one or another indicator of their well-being, its impact on health, and prepare an individual regimen for the training process. English |
Through self-monitoring, changes in the body that occur during exercise or training are traced. This complements medical support, and also a person has the opportunity to take timely measures to change or cancel loads, adjust the plan. Someone wants to improve their health through physical education, others prefer real sports. One way or another, self-control during physical exercises is carried out to fix changes in indicators. With its help, the state of the parameters of physiology, endurance, improvement or deterioration of functions is determined. Conducted by the person himself, he helps doctors to get the big picture. And coaches can contribute.
Types of control
A person involved in sports or physical education can control himself, thanks to which he will know whether the effect is favorable. Self-control during physical education is possible in the following varieties.
- Analysis of subjective and objective parameters.
- According to external and internal signs.
- A person keeps a diary of self-control.
They control well-being in the form of a general condition, which is complemented by the support of a physician and a teacher.
Objective and subjective methods
Self-control during physical exercises based on subjective parameters includes the following features:
- well-being;
- emotional mood;
- comfort;
- having an appetite.
Objective parameters:
- pulse or heart rate (heart rate);
- arterial pressure;
- body weight and volume;
- the work of digestion;
- sweating;
- vital capacity of the lungs (VC);
- muscle strength;
- dynamic parameters;
- achievements, performance.
Also, monitoring is carried out on. The former include the abundance of sweating, the color of the skin, coordination of movements, rhythms of breathing. With congestion, shortness of breath, blueness near the lips, reddening of the body, and impaired coordination may appear. In this case, they take a rest, stopping exercising. Internal indicators of fatigue: muscle pain, nausea, dizziness. With such signs, training is stopped altogether. If a person successfully overcomes the load, his appetite, sleep, mood, and general well-being improve.
Athlete self-control
Every athlete needs systematic self-control. This will allow us to assess the workload, development, and track the dynamics of changes. At the same time, the trainer receives data on the effectiveness of the stages and methods used. The results are usually reflected in a notebook with a standard design for self-control. The general condition is rated: bad, satisfactory, good.
The correct orientation of training is:
- lack of physiological abnormalities;
- comfortable state;
- performance.
The diary contains data on sleep parameters, working capacity, which cannot be reduced. Otherwise, the coach or doctor is informed about the situation. Record deviations in mode, data on intensity and how the load was transferred. check several times a day, putting down the number of beats per minute of times.
For those who do self-training
Not only athletes train, but also people who want to keep fit. Some prefer running, others prefer gymnastics. Self-control data is recommended to be entered in a diary, but somewhat different than that of an athlete. Namely, it reflects not only the results and reactions of the body, but also information about calm periods.
Control over the work of blood vessels and the heart
Transferring sports physical activity, you need to monitor the general condition. After all, this is the response of the functions of organs and systems to the activation of muscle work. Changes in the parameters of respiration, cardiac and vascular systems are considered especially important. Efficiency mainly depends on the heart rate (HR).
Other indicators of physiological development
Other parameters include the following values.
- Chest volume. Self-control includes its measurement on inhalation and exhalation in a calm state. The difference is called excursion and depends on the type of breathing and how developed the muscles are.
- The strength of the arm muscles is determined by a dynamometer. This value is related to the previous one, as well as to the person's weight and other parameters. For men, this is from 60 to 70% of body weight, and for females - up to 45%.
- The back muscle strength (muscles that extend the back), which is influenced by gender, age, body weight and profession.
- Spirometry. The volume exhaled from the lungs (VC) is measured.
METHODS OF SELF-CONTROL OF THE FUNCTIONAL STATE OF THE ORGANISM
Function evaluation is possible due to the following methods.
- Monitoring heart rate is a simple way to reflect the activity of the heart and blood vessels. The pulse of an ordinary person is from 60 to 80 beats / minute. The minimum is usually found in the morning.
- The rhythm of the pulse. Or arrhythmia, indicating violations of the respiratory function (on inspiration more often, and on exhalation - less often), which is considered the norm, or about excessive stress.
- The respiratory rate is determined taking into account age, fitness level, training intensity.
Changes in the circulatory and respiratory systems are especially important. They play a decisive role in admission to classes or competitions. But also pay attention to blood pressure. Deviations from the norm are considered indicators from 130 to 80 mm Hg. and above, indicating hypertensive conditions. If the numbers are below 100 by 60 mm Hg. Art., establish hypotension.
At the initiative of Kerdo, a formula with the index of the same name (IC) appeared. According to it, the norm is calculated using the ratio: IR \u003d D / P, where:
- D - minimum pressure;
- P - pulse.
A well-known fact: the norms of the minimum pressure and pulse numerically coincide. That is, in a person without disorders, the index is approximately equal to one. With a deviation in the work of the cardiovascular system, the numerical value is greater or less. Such failures are caused by improper nervous regulation.
They also independently control physical development: height, weight, chest circumference, taking measurements.
DIARY OF SELF-CONTROL
During exercise and various types sports, information is entered into the diary of self-control. Working capacity, emotions, sleep, appetite are taken into account. The pulse and other objective characteristics are measured. If, as a result of journaling, significant discomfort, overwork, pain are detected, classes are stopped. : doctor, trainer.
Self-control involved in physical exercises and sports helps in calculating the loads. This factor takes into account the degree of preparedness, age. But if sleep or appetite gets worse, workload and intensity decrease. And in case of regular inconsistencies with the norms, a consultation or examination by a doctor is recommended.
So, systematic record keeping is practiced as self-control in physical exercises and sports for the following purposes.
- Lesson accounting.
- Reflection of changes.
- Recording of functional tests.
- Preparedness check.
- Study of the motor regime for the week.
According to the records, the effect of training is evaluated. They reflect the methods of self-control during physical exercises and the means used. As a result of the written fixation of indicators, a planned calculation of the intensity of trainings, optimization of the alternation of intervals of activity and rest are possible. The diary shows whether the regime is observed.
Methods for determining the load according to the readings of the pulse and respiratory rate
The basics of self-control during physical exercises and various sports include breathing rhythms as objective values. Heart rate is a particularly reliable number that reflects how the heart responds to stress. It is determined by the number of beats per interval: a minute, 10 seconds. The test is carried out at rest and after active work. The degree of training of a person is determined by the value of the increase in heart rate as a percentage. In this case, the rest frequency is taken as 100%. For example, if 12 heart beats were recorded in 10 seconds of a calm state, and 20 after exercise, then the increase rate is 67%.
Self-control in the process of physical education also involves the assessment of respiratory function. During exercise, a person consumes more oxygen, which goes to supply the muscles and brain. The respiratory rate may indicate its magnitude, at the rate of taking a value from 16 to 18 times per minute. YELLOW is another important parameter. This is the volume at maximum expiration after the same extremely large inspiration. Measured in liters given figure depends on age, gender, body size and physical fitness. The average value is from 3.5 to 5.0 liters in males and from 2.5 to 4.0 in women.
Medical control
Self-control in the process of physical education is supplemented by medical, including a comprehensive examination of functions. Why is it necessary? The goal is to study the consequences of loads received in physical education classes. So in universities every year, through examination, 3 medical groups of students are identified.
- The main of them almost completely has no deviations. These persons can be participants in the competition without restrictions to perform all programs.
- Preparatory, with satisfactory development and condition. Here the load increases gradually.
- Individuals from a special group were found to have chronic diseases, ailments, and developmental abnormalities. They are engaged in a special program after consulting a doctor or a physical education teacher.
Athletes undergo such examinations twice a year.
Application of hygiene rules
Part of self-control is hygiene. The concept includes proper organization work and rest, compliance with the rules of rational nutrition. As well as factors of body hygiene, clothing, elimination of cravings for harmful habits. Compliance with this list is the key to maintaining shape and performance.
Correction of the content of physical exercises and sports according to the results of control
As a result of observations, it turned out that a third of the athletes required medical adjustment. And up to 20% - correction of the training process. For example, it is necessary to increase aerobic and speed capabilities, endurance. Or an increase in rest periods is recommended. As well as a temporary decrease in the volume, intensity of the load. Measures are taken according to the values of the pulse, the state of breathing, blood pressure, and other parameters. So with overwork, injuries reduce the number of workouts. The rest period should be such that the original performance can be fully restored.
If the training regimen is not corrected, the student may begin to have serious violations. These are pains in the heart, arrhythmia, increased pressure. Training will be stopped for a longer period, medical attention will be required. When recovering, you will have to start with minimal loads in the rehabilitation mode. Individualization and optimization of sports is the key to its effectiveness while eliminating harm.