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

Modern measuring devices make it possible to measure the force of almost all muscle groups in standard tasks (flexion and extension of body segments), as well as in static and dynamic efforts (measuring the strength of an athlete in motion).

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

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

For most of these control tests, studies have been carried out, standards have been drawn up and levels (high, medium, low) have been developed that characterize different strength capabilities. Learn more about evaluation criteria power abilities and how to measure them can be found in the relevant textbooks and manuals.

7.3. Speed ​​abilities and the basics of the methodology for their education

Under speed abilities understand the capabilities of a person, providing him with the performance of motor actions in the minimum period of time for these conditions. There are elementary and complex forms of manifestation of speed abilities. The elementary forms include the speed of reaction, the speed of a single movement, the frequency (tempo) of movements.

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

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

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

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

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

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

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

yut by speed endurance and determined by distance speed.

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

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

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

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

The speed shown in holistic motor actions is influenced by: the frequency of neuromuscular impulses, the speed of muscle transition from the phase of tension to the phase of relaxation, the rate of alternation of these phases, the degree of inclusion in the process of movement of rapidly contracting muscle fibers and their synergy.

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

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

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

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

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

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

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

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

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

themes - through the education of strength and speed-strength abilities, speed endurance, improvement of movement technique, etc., i.e. through the improvement of those factors on which the manifestation of certain qualities of speed essentially depends.

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

"

Testing physical performance of persons involved in physical culture and sports at rest does not reflect its functional state and reserve capabilities, since the pathology of an organ or its functional insufficiency is more noticeable under load conditions than at rest, when the requirements for it are minimal.

Unfortunately, the function of the heart, which plays a leading role in the life of the body, is in most cases assessed on the basis of an examination at rest. Although it is clear that any violation of the pumping function of the heart is more likely to occur at a minute volume of 12-15 l / min than at 5-6 l / min. In addition, insufficient reserve capacity of the heart can manifest itself only in work that exceeds the usual load in intensity. This also applies to latent coronary insufficiency, which is often not diagnosed by ECG at rest.

Therefore, the assessment of the functional state of the cardiovascular system at the current level is impossible without the widespread involvement of stress tests.

Tasks of load tests:

1) determination of working capacity and suitability for practicing a particular sport;

2) assessment of the functional state of the cardiorespiratory system and its reserves;

3) forecasting probable sports results, as well as predicting the likelihood of certain deviations in the state of health during transfer physical activity;

4) determination and development of effective preventive and rehabilitation measures for highly qualified athletes;

5) assessment of the functional state and effectiveness of the use of rehabilitation means after injuries and diseases in training athletes.

Recovery tests

Recovery tests include taking into account changes and determining the timing of recovery after standard physical activity of such indicators of the cardiorespiratory system as heart rate (HR), arterial pressure(BP), electrocardiogram readings (ECG), respiratory rate (RR) and many others.

IN sports medicine V.V. samples are used. Gorinevsky (60 jumps for 30 s), Deshin and Kotov's test (three-minute run in place at a pace of 180 steps per minute), Martinet's test (20 squats) and other functional tests. When conducting each of these tests, heart rate and blood pressure are taken into account before the load and after its completion at the 1st, 2nd, 3rd and 4th minutes.

Recovery tests also include various versions of the step-test.

In 1925, A. Master introduced a two-stage test, where heart rate and blood pressure are also recorded after a certain amount climbs to the standard step. In the future, this test began to be used to register ECG after exercise (A. Master a. H. Jafte, 1941). IN modern form the two-stage test provides for a certain number of ascents to the standard double step for 1.5 minutes, depending on the age, sex and body weight of the subject (see Table ), or twice the number of rises in 3 minutes with a double test (the height of each step is 23 cm). ECG is recorded before and after exercise.

The minimum number of lifts (times) per step, depending on the mass,
age and gender at the Master's test

Body weight, kg	Age, years
	20-29	30-39	40-49	50-59	60-69
	number of steps per step*
40-44	29 (28)	28 (27)	27 (24)	25 (22)	24 (21)
45-49	28 (27)	27 (25)	26 (23)	25 (22)	23 (20)
50-54	28 (26)	27 (25)	25 (23)	24 (21)	22 (19)
55-59	27 (25)	26 (24)	25 (22)	23 (20)	22 (18)
60-64	26 (24)	26 (23)	24 (21)	23 (19)	21 (18)
65-69	25 (23)	25 (21)	23 (20)	22 (19)	20 (17)
70-74	24 (22)	24 (21)	23 (19)	21 (18)	20 (16)
75-79	24 (21)	24 (20)	22 (19)	20 (17)	19 (16)
80-84	23 (20)	23 (19)	22 (18)	20 (16)	18 (15)
85-89	22 (19)	23 (18)	21 (17)	19 (16)	18 (14)
90-94	21 (18)	22 (17)	20 (16)	19 (15)	17 (14)
95-99	21 (17)	21 (15)	20 (15)	18 (14)	16 (13)
100-104	20 (16)	21 (15)	19 (14)	17 (13)	16 (12)
105-109	19 (15)	20 (14)	18 (13)	17 (13)	15 (11)
110-114	18 (14)	20 (13)	18 (13)	16 (12)	14 (11)

* In parentheses are the number of lifts for women.

Submaximal force tests

Submaximal effort tests are used in sports medicine when testing highly skilled athletes. Studies have shown that the most valuable information about the functional state of the cardiorespiratory system can be obtained by taking into account changes in the main hemodynamic parameters (indicators) not in the recovery period, but directly during the test. Therefore, the increase in loads is carried out until the limit of aerobic capacity (maximum oxygen consumption - MPC) is reached.

In sports medicine, submaximal stress tests are also used, requiring 75% of the maximum tolerable load. They are recommended by WHO for widespread implementation (Chronicle of WHO, 1971, 25/8, p. 380, etc.).

Various bicycle ergometers, treadmills, etc. are also used (Fig. ). In case of exceeding the age limits of heart rate (see table. Maximum allowable heart rate during exercise test) it is advisable to stop the load.

Maximum allowable heart rate during an exercise test depending on age

In addition to exceeding the age limits of heart rate physical test should also be discontinued in cases of clinical electrocardiographic signs indicating the achievement of the load tolerance limit.

Clinical signs: 1) an attack of angina pectoris even in the absence of changes in the ECG; 2) severe shortness of breath; 3) great fatigue, pallor, coldness and moisture of the skin; 4) a significant increase in blood pressure; 5) decrease in blood pressure by more than 25% of the original; 6) refusal of the subject to continue the study due to discomfort.

Electrocardiographic signs: 1) the occurrence of frequent extrasystoles (4:40) and other pronounced rhythm disturbances; 2) violation of atrioventricular and intraventricular conduction; 3) horizontal or trough-shaped downward shift of the ST segment by more than 0.2 mV compared to the recording at rest; 4) the rise of the ST segment by more than 0.2 mV, accompanied by its descent in opposite leads; 5) inversion, or the appearance of a pointed and elevated T wave with an increase in amplitude of more than 3 times (or 0.5 mV) compared with the original in any of the leads (especially V 4); 6) a decrease in the amplitude of the R wave by at least 50% of its value at rest.

Harvard step test

The Harvard step test (L. broucha, 1943) consists in climbing onto a bench 50 cm high for men and 43 cm for women for 5 minutes at a given pace. The rate of ascent is constant and equals 30 cycles per 1 min. Each cycle consists of four steps. The tempo is set by the metronome at 120 beats per minute. After the test is completed, the subject sits on a chair and during the first 30 seconds, the heart rate is calculated on the 2nd, 3rd and 4th minutes. If the subject during testing lags behind the given pace, then the test is terminated.

The physical performance of an athlete is judged by the index of the Harvard step test (HST), which is calculated based on the time of climbing the step and heart rate after the end of the test. The height of the step and the time of climbing it are selected depending on the gender and age of the subject (see Table. Step height and ascent time in the Harvard step test).

Step height and ascent time in the Harvard step test

* The surface of the body can be determined by a nomogram to determine the surface of the body by height and body weight Assessment of physical development.

The Harvard step test index is calculated by the formula:

IGST \u003d (t x 100) / [(f 1 + f 2 + f 3) x 2]

where t is the ascent time in seconds, f 1 , f 2 , f 3 is the heart rate (HR) for 30 s at the 2nd, 3rd and 4th minutes of recovery, respectively.

For mass surveys, you can use the abbreviated formula:

IGST \u003d (t x 100) / (f x 5.5)

where t is the ascent time in seconds, f is the heart rate (HR).

Counting is facilitated when used, see table. ; ; . Tab. Finding the index on the Harvard step test is provided for determining IHST in adults if the load was maintained to the end (that is, within 5 minutes). First, three pulse counts are summed up (f 1 + f 2 + f 3 = sum f), then the first two digits of this sum are found in the left vertical column, and the last digit in the upper horizontal line. The desired IGST is located at the intersection of the specified lines. If the pulse count was made only once in an abbreviated form, then the IGST is found by the value f 2 of this count in the same way in Table. Finding the index for the Harvard step test using an abbreviated form. Tab. Dependence of IGST on ascent time facilitates the calculation of the IGST with an incomplete ascent time (abbreviated form).

Finding the index on the Harvard step test

	0	1	2	3	4	5	6	7	8	9
80	188	185	183	181	179	176	174	172	170	168
90	167	165	163	161	160	158	156	155	153	152
100	150	148	147	146	144	143	142	140	139	138
110	136	135	134	133	132	130	129	128	127	126
120	125	124	123	122	121	120	118	117	117	116
130	115	114	114	113	112	111	110	110	109	108
140	107	106	106	105	104	103	103	102	101	101
150	100	99	99	98	97	97	96	96	95	94
160	94	93	93	92	92	91	90	90	89	89
170	88	88	87	87	86	86	85	85	84	84
180	83	82	82	82	82	81	81	80	80	79
190	79	78	78	78	77	77	76	76	76	75
200	75	75	74	74	74	73	73	72	72	72
210	71	71	71	70	70	70	69	69	69	68
220	68	67	67	67	67	67	66	66	66	66
230	65	65	65	64	64	64	64	63	63	63
240	62	62	62	62	61	61	61	61	60	60
250	60	60	60	59	59	59	59	58	58	58
260	58	57	57	57	57	57	56	56	56	56
270	56	55	55	55	55	55	54	54	54	54
280	54	53	53	53	53	53	52	52	52	52
290	52	52	51	51	51	51	51	50	50	50

Table for finding the index according to the Harvard step test according to full form in adults (t = 5 min)

Finding the index for the Harvard step test using an abbreviated form

	0	1	2	3	4	5	6	7	8	9
30	182	176	171	165	160	156	152	147	144	140
40	136	133	130	127	124	121	119	116	114	111
50	109	107	105	103	101	99	97	96	94	92
60	91	89	88	87	85	84	83	81	80	79
70	78	77	76	75	74	73	72	71	70	69
80	68	67	67	66	65	64	63	63	62	61
90	61	60	59	59	58	57	57	56	56	55
100	55	54	53	53	52	52	51	51	50	50
110	50	49	49	48	48	47	47	47	46	46

Table for finding the index for the Harvard step test in an abbreviated form in adults (t \u003d 5 min)

Dependence of IGST on ascent time (abbreviated form)

Pulse for the first 30 s from the 2nd minute of recovery
Time, min	40-44	45-49	50-54	55-59	60-64	65-69	70-74	75-79
0-0.1/2	6	6	5	5	4	4	4	4
0.1/2-1	19	17	16	14	13	12	11	11
1-1.1/2	32	29	26	24	22	20	19	18
1.1/2-2	45	41	28	24	21	29	27	25
2-2.1/2	58	52	47	43	40	36	34	32
2.1/2-3	71	64	58	53	48	45	42	39
3-3.1/2	84	75	68	62	57	53	49	46
3.1/2-4	97	87	79	72	66	61	57	53
4-4.1/2	110	98	89	82	75	70	65	61
4.1/2-5	123	110	100	91	84	77	72	68
5	129	116	105	96	88	82	77	71

In the left vertical column, the actual ascent time (rounded up to 30 s) is found, and in the upper horizontal line, the number of pulse beats in the first 30 s from the 2nd minute of recovery.

Due to the high intensity of the load, the test is used only when examining athletes.

The criteria for evaluating the results of the Harvard step test are given in Table. Evaluation of the results of the Harvard step test.

Evaluation of the results of the Harvard step test

The highest indicators (up to 170) were noted in top-class athletes training for endurance ( ski race, rowing, swimming, marathon running, etc.).

Submaximal stress tests

Submaximal stress tests are carried out with various types loads:

1) an immediate increase in load after a warm-up to the expected submaximal level for this subject;

2) uniform load at a certain level with an increase in subsequent studies;

3) continuous or almost continuous increase in load;

4) stepwise increase in load;

5) stepwise increase in load, alternating with periods of rest. The first, third and fourth tests are used mainly in the examination of athletes, the second - for a comparative assessment of the tolerance of a certain load by any contingent of persons. According to the WHO recommendation, when examining healthy individuals, the initial load in women should be 150 kgm/min, followed by an increase to 300-450-600 kgm/min, etc.; in men - 300 kgm / min, followed by an increase to 600-900-1200 kgm / min, etc. The duration of each stage of the load is at least 4 minutes. The periods of rest between the stages of the load are 3-5 minutes.

Treadmill test (see fig. ) usually starts at 6 km/h and then increases to 8 km/h, 10 km/h, etc. The driving slope increases in steps up to 2.5%.

Stress tests in children

Load tests in children under the age of 10 years begin with minimal loads (up to 50 kgm / min), and from 10 years and older - taking into account body weight. Usually, as recommended by WHO, from 100-150 kgm / min.

It is easiest to calibrate the load on the scale of a bicycle ergometer. With a step test, the magnitude of the loads is determined based on the calculation of the mass of the subject, the height of the steps and the number of climbs on them. In the treadmill test, energy costs are calculated depending on the speed and slope (Fig. ).

Nomogram for determining the total oxygen costs during the treadmill test (according to R. Shephard, 1969)

Given the linear relationship between the pulse rate and the value of oxygen consumption by heart rate, it is possible to judge the level of aerobic capacity of the subject during the stress test and the level of load to achieve, for example, 75% of aerobic capacity (Table 1). Estimated heart rate).

Estimated heart rate

Aerobic capacity, %	Age, years
	20-29		30-39		40-49		50-59		60-69
	Husband.	Female	Husband.	Female	Husband.	Female	Husband.	Female	Husband.	Female
40	115	122	115	120	115	117	111	113	110	112
60	141	148	138	143	136	138	131	134	127	130
75	161	167	156	160	152	154	145	145	140	142
100	195	198	187	189	178	179	170	171	162	163

Approximate heart rate (bpm) depending on aerobic capacity (according to R. Sheppard, 1969)

The table also gives an idea of ​​the maximum heart rate in people of different sex and age.

Maximum heart rate for individuals different ages can be tentatively determined by subtracting from 220 the number of years of the subject. For example, for a person at the age of 30, the maximum heart rate is 220 - 30 = 190.

Submaximal Walund-Shestrand test

The submaximal Walund-Shestrand test (W 170 or PWC 170) is recommended by WHO to determine physical performance upon reaching a heart rate of 170 beats / min (physical load power is expressed in kgm / min or W), at which the heart rate after workability is set at 170 beats / min, i.e. W 170 (or PWC 170). This load level is an indicator of W 170.

For older age groups, taking into account the lower limit of the permissible increase in heart rate, as well as for young athletes, the PWC 130 and PWC 150 tests are used - determining physical performance when heart rate reaches 130 and 150 beats / min.

The test is performed as follows: the subject is subjected to two loads of different power (W 1 and W 2) on a bicycle ergometer, lasting 5 minutes, each with 3 minutes of rest. The load is selected in such a way as to obtain several heart rate values ​​in the range from 120 to 170 beats / min. At the end of each load, heart rate is determined (f 1 and f 2, respectively).

Based on the data obtained, graphs are built, where the load power indicators (W 1 and W 2) are entered on the abscissa axis, and the corresponding heart rate on the ordinate axis (Fig. ). At the intersection of the perpendiculars lowered to the corresponding points of the axes of the graph, coordinates 1 and 2 are found, a straight line is drawn through them until they intersect with the perpendicular restored from the heart rate point corresponding to 170 beats / min (coordinate 3). A perpendicular is lowered from it to the abscissa axis, and thus the value of the load power at a heart rate of 170 beats / min is obtained.

PWC 170: f 1 and f 2 - heart rate at the first and second loads; W 1 and W 2 - power of the first and second loads

To simplify the calculation of the power of work with a two-stage test PWC 170, the formula is recommended:

PWC 170 = x [(170 - f 1) / (f 1 - f 2)]

where PWC 170 is the power of physical activity at a heart rate of 170 beats / min, W1 and W2 are the power of the first and second loads (kgm / min or W); f 1 and f 2 - heart rate in the last minute of the first and second loads (in 1 min).

The following PWC 170 values ​​in healthy people can be used as guidelines: for women - 422-900 kgm / min, for men - 850-1100 kgm / min. For athletes, this indicator depends on the sport and ranges from 1100-2100 kgm / min, and representatives cyclic species sports (rowing, cycling, cross-country skiing, etc.) have even higher rates. For comparison of similar individuals, the relative value of the PWC 170 index is calculated, for example, W/kg.

Determination of maximum oxygen consumption

Determination of maximum oxygen consumption (MPC). MPK is the main indicator of the productivity of the cardiorespiratory system. MPK is the maximum amount of oxygen that a person can consume in one minute. MPK is a measure of aerobic power and an integral indicator of the state of the oxygen (O2) transport system. It is determined by an indirect or direct method.

The most commonly used indirect method for measuring MPK (Fig. ), which does not require complex equipment. For the examination of highly qualified athletes, it is recommended to measure the MPK by the direct method.

Graph for direct determination of maximum work and MPK based on submaximal exercise tests (after K. Lange Andersen and Smith-Siversten, 1966)

Normally, there is a linear relationship between oxygen consumption (PC) and heart rate.

MPK is the main indicator that reflects the functionality of the cardiovascular and respiratory systems And physical state in general., that is, aerobic capacity. This indicator (l / min, more precisely, ml / min / kg) or its energy equivalent (kJ / min, kcal / min) are among the leaders in assessing and grading the physical condition of a person. Thus, submaximal exercise tests, which provide information about aerobic capacity, are the most important tool for assessing the functional state of the body. The value of MPK depends on gender, age, physical fitness examined and varies widely. Normal Maximum Oxygen Consumption in Children school age and in adults are given in table. Maximum oxygen uptake in children and adolescents; Maximum oxygen consumption in adults.

Maximum oxygen uptake in children and adolescents

Maximum oxygen consumption in children and adolescents (according to J. Rutenfranz, T. Hettinger, 1959)

Maximum oxygen consumption (ml/min/kg) in adults

The subject is recommended a bicycle ergometric load (heart rate after working out should be between (120-170 beats / min) or a step test (step height 40 cm for men, 33 cm for women, climb rate - 22.5 cycles per 1 min) in for at least 5 minutes HR is recorded at the 5th minute of work.The calculation of the MPK is carried out according to a special nomogram I. Astrand (Fig. ) and the von Dobeln formula (Table To the calculation of the MPK according to the von Dobeln formula).

Astrand-Ryhming nomogram for determining BMD based on the submaximal step test and the test on a bicycle ergometer

To the calculation of the MPK (V O2max) according to the von Dobeln formula

The MPC value found using the nomogram is corrected by multiplying by the “age factor” (Table 1). ).

Age correction factors

Age correction factors to the values ​​of maximum oxygen consumption according to the nomogram I. Astrand (1960)

In table. Determination of maximum oxygen consumption the nomogram of I. Astrand is shown after calculation based on a submaximal exercise test on a bicycle ergometer.

Determination of maximum oxygen uptake*

Men
heart rate						heart rate	Maximum oxygen consumption, l/min
	300 kgm/min	600 kgm/min	900 kgm/min	1200 kgm/min	1500 kgm/min		600 kgm/min	900 kgm/min	1200 kgm/min	1500 kgm/min
120	2,2	3,5	4,8	-	-	148	2,4	3,2	4,3	5,4
121	2,2	3,4	4,7	-	-	149	2,3	3,2	4,3	5,4
122	2,2	3,4	4,6	-	-	150	2,3	3,2	4,2	5,3
123	2,1	3,4	4,6	-	-	151	2,3	3,1	4,2	5,2
124	2,1	3,3	4,5	6,0	-	152	2,3	3,1	4,1	5,2
125	2,0	3,2	4,4	5,9	-	153	2,2	3,0	4,1	5,1
126	2,0	3,2	4,4	5,8	-	154	2,2	3,0	4,0	5,1
127	2,0	3,1	4,3	5,7	-	155	2,2	3,0	4,0	5,0
128	2,0	3,1	4,2	5,6	-	156	2,2	2,9	4,0	5,0
129	1,9	3,0	4,2	5,6	-	157	2,1	2,9	3,9	4,9
130	1,9	3,0	4,1	5,5	-	158	2,1	2,9	3,9	4,9
131	1,8	2,9	4,0	5,4	-	159	2,1	2,8	3,8	4,8
132	1,8	2,9	4,0	5,3	-	160	2,1	2,8	3,8	4,8
133	1,8	2,8	3,9	5,3	-	161	2,0	2,8	3,7	4,7
134	1,8	2,8	3,9	5,2	-	162	2,0	2,8	3,7	4,6
135	1,7	2,8	3,8	5,1	-	163	2,0	2,8	3,7	4,6
136	1,7	2,7	3,8	5,0	-	164	2,0	2,7	3,6	4,5
137	1,7	2,7	3,7	5,0	-	165	2,0	2,7	3,6	4,5
138	1,6	2,7	3,7	4,9	-	166	1,9	2,7	3,6	4,5
139	1,6	2,6	3,6	4,8	-	167	1,9	2,6	3,5	4,4
140	1,6	2,6	3,6	4,8	6,0	168	1,9	2,6	3,5	4,4
141	-	2,6	3,5	4,7	5,9	169	1,9	2,6	3,5	4,3
142	-	2,5	3,5	4,6	5,8	170	1,8	2,6	3,4	4,3
143	-	2,5	3,4	4,6	5,7	-	-	-	-	-
144	-	2,5	3,4	4,5	5,7	-	-	-	-	-
145	-	2,4	3,4	4,4	5,6	-	-	-	-	-
146	-	2,4	3,3	4,4	5,6	-	-	-	-	-
147	-	2,4	3,3	4,4	5,5	-	-	-	-	-

Women
heart rate	Maximum oxygen consumption, l/min					heart rate	Maximum oxygen consumption, l/min
	300 kgm/min	450 kgm/min	600 kgm/min	750 kgm/min	900 kgm/min		300 kgm/min	450 kgm/min	600 kgm/min	750 kgm/min	900 kgm/min
120	2,6	3,4	4,1	4,8	-	146	1,0	2,2	2,6	3,2	3,7
121	2,5	3,3	4,0	4,8	-	147	1,6	2,1	2,6	3,1	3,6
122	2,5	3,2	3,9	4,7	-	148	1,6	2,1	2,6	3,1	3,6
123	2,4	3,1	3,8	4,6	-	149	-	2,1	2,6	3,0	3,5
124	2,4	3,1	3,8	4,5	-	150	-	2,0	2,5	3,0	3,5
125	2,3	3,0	3,7	4,4	-	151	-	2,0	2,5	3,0	3,4
126	2,3	3,0	3,6	4,3	-	152	-	2,0	2,5	2,9	3,4
127	2,2	2,9	3,5	4,2	-	153	-	2,0	2,4	2,9	3,3
128	2,2	2,8	3,5	4,2	4,8	154	-	2,0	2,4	2,8	3,3
129	2,2	2,8	3,4	4,1	4,8	155	-	1,9	2,4	2,8	3,2
130	2,1	2,7	3,4	4,0	4,7	156	-	1,9	2,3	2,8	3,2
131	2,1	2,7	3,4	4,0	4,6	157	-	1,9	2,3	2,7	3,2
132	2,0	2,7	3,3	3,9	4,5	158	-	1,8	2,3	2,7	3,1
133	2,0	2,6	3,2	3,8	4,4	159	-	1,8	2,2	2,7	3,1
134	2,0	2,6	3,2	3,8	4,4	160	-	1,8	2,2	2,6	3,0
135	2,0	2,6	3,1	3,7	4,3	161	-	1,8	2,2	2,6	3,0
136	1,9	2,5	3,1	3,6	4,2	162	-	1,8	2,2	2,6	3,0
137	1,9	2,5	3,0	3,6	4,2	163	-	1,7	2,2	2,6	2,9
138	1,8	2,4	3,0	3,5	4,1	164	-	1,7	2,1	2,5	2,9
139	1,8	2,4	2,9	3,5	4,0	165	-	1,7	2,1	2,5	2,9
140	1,8	2,4	2,8	3,4	4,0	166	-	1,7	2,1	2,5	2,8
141	1,8	2,3	2,8	3,4	3,9	167	-	1,6	2,1	2,4	2,8
142	1,7	2,3	2,8	3,3	3,9	168	-	1,6	2,0	2,4	2,8
143	1,7	2,2	2,7	3,3	3,8	169	-	1,6	2,0	2,4	2,8
144	1,7	2,2	2,7	3,2	3,8	170	-	1,6	2,0	2,4	2,7
145	1,6	2,2	2,7	3,2	3,7	-	-	-	-	-	-

* Determination of the maximum oxygen consumption by heart rate during exercise on a bicycle ergometer in men and women. The data in the table must be corrected for age (see table. Age correction factors).

For children and adolescents under 15 years of age, a special Gürtler nomogram has been developed.

Determination of MPK by direct method gives more accurate results. The subject performs a stepwise increasing load on a bicycle ergometer or treadmill. The initial power of the load and the subsequent "step" are selected taking into account the gender, age and physical fitness of the subject. Direct determination of the MPK is used when testing highly qualified athletes.

Depending on the sport and qualifications, athletes start with 100 or 150 watts, and athletes start with 75 or 100 watts. During the last 30 from each "step" of the load, the exhaled air is collected in a Douglas bag. Then gas analysis is performed using the Holden apparatus or another device, and the amount of exhaled air is measured with a gas meter. There are automatic gas analyzers that allow you to continuously record the concentration of oxygen and carbon dioxide in the exhaled air stream during exercise. The electronic calculator of the latest models of analyzers automatically prints data on the level of oxygen consumption, pulmonary ventilation (minute breathing volume), respiratory coefficient and other indicators every 20-30 seconds on a paper tape. The presence of devices of this type significantly increases the efficiency of testing athletes.

To compare the performance of individuals, not the absolute value of the MPK (l / min), but the relative value is used. The latter is obtained by dividing the MPK in ml/min by body weight in kilograms. The unit of the relative indicator is ml/kg in 1 min.

In athletes, the MPK is 3-5 l / min, in some cases - above 6 l / min. For cross-country skiers involved in rowing, racing on the highway and other highly qualified athletes, the relative value of the MPK reaches 80 l / kg in 1 min and more (Table. Maximum oxygen consumption).

Maximum oxygen uptake*

Kind of sport	Men	Women
Ski race	83	63
	80	-
Ice skating	78	54
Orientation Anaerobic performance is of great importance when performing extreme loads lasting from 30 s to 2 min. Such work is typical for hockey players, middle-distance runners, skaters and representatives of other sports that train speed endurance. Among various indicators of anaerobic performance (maximum oxygen debt, maximum anaerobic power, etc.). The concentration of lactic acid (lactate) in arterial blood is the most available for measurement. Lactate is determined during training and immediately after it. Blood is taken from a fingertip or earlobe. Lactic acid is determined by the Barker-Summerson method modified by Strohm or by the enzymatic method. Normally, the concentration of lactic acid in the blood is 0.33-1.5 mmol / l. After exercise, lactate ranges from 4-7 to 14-21 mmol / l. The indicators depend on the nature of physical activity, age, gender and physical (functional) fitness of the athlete. Under the influence of systematic intense physical activity, lactate decreases. Step Test The test with steps is the most physiological, simple and accessible for athletes of physical fitness. A standard double step is usually used (each 23 cm high). Other stepped ergometers are also used. So, V. Gottheiner (1968) adjusts the height of the step to the length of the subject's legs. With a leg length of up to 90 cm, the step height is 20 cm, at 90-99 cm - 30 cm, at 100-109 cm - 40 cm, and at 110 cm and above - 50 cm. In this case, the length of the subject's leg is measured from the trochanteric point to the floor using the Gottheiner V. nomogram (Fig. ). On the abscissa axis (AC) are the values ​​of the leg length, on the ordinate axis (AB) - the height of the step in centimeters. From the point of intersection of the perpendicular drawn from the point on the abscissa axis, corresponding to the length of the subject's leg, with the line DE, a straight line is drawn to the ordinate axis, a point corresponding to the desired height of the step is obtained. The rate of ascent is controlled by a metronome. Each stage of the load lasts 4 minutes. Blood pressure and pulse are counted before and after exercise. Nomogram for determining the step height during the step test To determine the submaximal load level, you can use the table. Minimum number of steps per step, which indicates the number of climbs on a double step in 1 min for 4 min, corresponding to 75% of the maximum oxygen consumption (MPC) for persons of average physical ability different sex, weight and age. For an approximate assessment of the test results, use the table. Submaximal loads during the step test. Above each column in parentheses is the heart rate (HR beats / min), corresponding to the average physical ability of women and men of this age group. If the heart rate of the subject at the load indicated for him differs by less than 10 beats / min from the value given in brackets, then his physical condition can be considered satisfactory. In the case when the heart rate is 10 or more below this value, the physical ability of the subject is above average, and if the heart rate is 10 or more beats / min above this value, then the physical ability is low. Submaximal loads during the step test* Weight, kg Age, years 20-29 30-39 40-49 50-59 Women: rises in 1 min. (167) (160) (154) (145) 36 16 16 14 10 41 17 16 14 10 45 17 17 14 10 50 17 17 15 10 54 17 17 15 10 59 18 17 15 10 63 18 18 15 10 68 18 18 15 10 72 18 18 15 10 77 18 18 15 10 81 and over 18 18 16 10 Men: rise in 1 min (161) (156) (152) (145) 50 20 18 16 13 54 20 19 16 13 59 20 19 16 13 63 21 19 17 13 68 21 19 17 13 72 21 19 17 13 77 21 19 17 14 81 21 19 17 14 86 21 19 17 14 91 and over 21 20 17 14 * Submaximal loads during the step test and their assessment for people of different ages, genders and body weights. HR is indicated in parentheses, corresponding to the test results with the average physical ability of men and women of this age group (according to R. Shepard, 1969). W = BW x H x T x 1.33 where W is the load, (kgm / min), BW is the body weight (kg), H is the height of the step (m), T is the number of lifts in 1 min, 1.33 is a correction factor that takes into account the physical costs of descending from the stairs, which make up 1/3 of the cost of lifting. I. Ryhming (1953) proposed a step test that can be used to determine the MPK indirectly using a nomogram. The height of the steps for men is 40 cm, for women - 33 cm. The rate of climbing is 22 steps per 1 minute, for 6 minutes. Then, according to the Astranda-Rieming (1954) nomogram, the MPK is determined (see Fig. ). Bicycle ergometry A bicycle ergometer is the most convenient device for conducting submaximal exercise tests, as it provides the best opportunity to obtain accurate physiological data for assessing a person's functional state and physical abilities. English recovery tests– tests for restoration submaximal stress tests harvard step test - harvard step test submaximal stress tests - submaximal stress tests stress tests in children - stress tests in children submaximal test Valunda-Shestranda - submaximal test Valunda-Shestranda determination of maximum oxygen consumption anaerobic performance testing - testing anaerobic performance test with steps - test with steps bicycle ergometry - veloergometry

As you know, there are two types of strength: static (isometric) and dynamic (isotonic). Dynamometers are used to measure the level of development of static strength of various muscle groups.

In secondary schools in different countries, the following tests are most often used to assess the level of development of strength. Their implementation does not require any special expensive inventory and equipment.

1) Pull-ups.

Used to assess the level of development of strength and endurance of the flexor muscles of the elbow, hand, fingers, shoulder extensors, depressors shoulder girdle. The indicator of strength is the number of pull-ups.

A simplified version of pull-ups is used when testing students with a low level of training.

Testing procedure. The crossbar is set at the chest level of the subject, he takes it with a grip from above (palms away from himself) and lowers himself under the crossbar until the angle between the outstretched arms and the body is 90 °. After that, while maintaining a straight position of the torso, the student performs pull-ups.

2) Push-ups parallel bars.

With this test, you can assess the level of development of the strength of the elbow extensor muscles, shoulder flexors and depressors of the shoulder girdle. The test can be performed simultaneously by two students (at different ends of the bars), which gives the teacher the opportunity to test 60 students for 40 minutes.

Testing procedure. The subject stands facing the ends of the bars (it is necessary to choose and set a convenient height and distance between them), jumps up and takes a support position, after which he bends his elbows at an angle of 90 ° or less, and then straightens them again. The goal is to do as many push-ups as possible. Their countdown begins with the adoption of the position in support. A correctly performed push-up is 1 point, an incorrect one is 0.5 points.

3) Push-ups from the floor. A simplified version of push-ups is used when testing students with a low level of training. There are several modifications to this exercise. Here are the two most common: push-ups from a bench 20 cm high; pushups

with bent knees (performed in the same way as push-ups from the floor, but with an emphasis on bent knees).

4) Raising the body from a prone position.

Testing procedure. The subject lies on his back, clasping his hands behind his head, then, without bending his knees, assumes a gray-haired position, alternately touching the opposite knee with bent elbows and returning to the starting position.

5) Raising the body from a prone position with bent knees.

Like the previous one, this exercise is used to assess the level of development of muscle strength and endurance. abdominals.

Testing procedure. The subject lies on his back, clasping his hands behind his head and bending his knees so that the entire surface of the feet touches the floor (the partner holds his feet in this position). The rest of the exercise is performed in the same way as the previous one.

6) Hanging on bent and half-bent arms.

The exercise is used to assess the strength endurance of the muscles of the upper shoulder girdle.

Testing procedure. The subject assumes a hanging position on a high bar. Then, on his own or with the help of a teacher, he takes the position of hanging on bent arms (grip from above or below, the chin over the bar) or the position of hanging on half-bent arms (the angle between the forearm and humerus 90°). The time of holding this position is determined from the beginning of its adoption until the termination of the exercise or a change in the starting position (changes in the angle of holding bent or half-bent arms).

7) Test to assess the strength of the knee and hip extensors.

Testing procedure. The subject stands with his back close to the wall and begins to descend along it until the angles in the knee and hip joints are 90 °. The time of holding this posture is estimated.

• 8) Lifting a barbell, kettlebell, other weights of the maximum weight for the subject, as well as a weight of 50-95% of the maximum.
• 9) Climbing on a high bar.

Testing procedure. The subject, after pulling up, does the lift with a coup and goes to the stop. Then it descends into the hang again. The number of repetitions is determined

10) Rope climbing.

Testing procedure. In the first variant, the subject, with the help of only his hands (legs lowered), seeks to rise as quickly as possible to a height of 4 or 5 m. In the second variant, he tries to do the same, but keeping a right angle between the legs and the body (for students with high level strength). In the third, it's control exercise the subject performs with the help of the legs (for students with a low level of strength training).

For measuring speed-strength abilities use the following tests:

• a) jump up from a place with a wave and without a wave of the hands. The test is carried out using a device designed by V.M. Abalkov. The height of the jump is determined;
• b) standing long jump with two legs;
• c) triple (quadruple) jump from foot to foot, option - only on the right and only on the left foot;
• d) throwing a small ball (another projectile) from a place to a distance with the leading and non-leading hand. The flight length of the projectile is determined. The motor asymmetry of the subject is determined by the difference in the length of throwing separately with the right and left hands. The smaller it is, the more symmetrical the student is in this exercise;
• e) throwing (pushing) a stuffed ball (1-3 kg) from various starting positions with two and one hand.

Testing procedure. Throwing a stuffed ball from a sitting position with legs apart, the ball is held with both hands above the head. From this position, the subject leans back slightly and throws the ball forward as far as possible. Of the three attempts counted best result. Throwing length is determined from an imaginary line of intersection of the pelvis and torso to the nearest point of contact of the projectile.

Throwing a stuffed ball with two hands from the chest in a standing position. The subject stands 50 cm from the wall in the starting position. On command, he strives to push the ball with both hands from the chest as far as possible. Of the three attempts, the best result is taken into account.

The same as the previous control test, but the subject holds the medicine ball with one hand at the shoulder, the second supports it. The stuffed ball is pushed with one hand to the flight range.

Throwing a stuffed ball with two hands from below. The subject holds the ball with two straight arms at the bottom. On command, he performs throwing with two hands from below (hands move forward and up), it is possible to simultaneously lift on toes.

Throwing a stuffed ball from behind the head with both hands, standing with your back to the direction of throwing. The subject, holding the ball down with both hands, seeks to push the ball over his head as far as possible.

f) Long-range shot (pass, pass) soccer ball. The distance from the line of impact to the ball to the point where the ball first touches the floor is determined.

In addition to separate tests to assess the level of development of strength qualities, batteries of tests are often used in secondary schools in different countries. The result of performing a battery of tests provides more complete information about the level of development of strength qualities, since the results of individual tests can only be used to judge the level of strength development. individual groups muscles. An example of such a battery of tests is Roger's test, which includes measuring the strength of the muscles of the hand, back, arms and determining the vital capacity of the lungs (VC). According to the results of the implementation special exercises calculate the indicator of muscle strength of the upper shoulder girdle (SWP) according to the following formula:

SVPP \u003d number of pull-ups + number of push-ups * 10 (weight / 10 + height - 60).

Then the force index (SI) is calculated using the formula:

IS = SVPP + hand strength right hand+ strength of the left hand + strength

back muscles + leg muscle strength + VC.

The result obtained is compared with the relevant standards.

Another example of a battery of tests to assess the level of development of strength is the so-called minimum strength test. Kraus-Weber. It consists of 6 exercises:

• - to determine the strength of the abdominal muscles and extensors hip joint the sit-up exercise is used from a supine position with hands behind the head. In the event that the student cannot rise, he receives 0 points; if he performs the exercise partially with the help of a teacher - 5 points; with correct independent performance - 10 points.
• - to determine the strength of the abdominal muscles, an exercise is used from a sitting position, lying on your back with bent knees. Scoring is done in the same way as in the first exercise.
• - to determine the strength of the hip flexor muscles and the abdominal muscles, the exercise of lifting the legs in the supine position is used. The test subject should raise their straight legs to a height of 10 inches above the floor and hold them in this position for as long as possible. One point is awarded for every second. The maximum number of points awarded is 10.
• - to determine the strength of the muscles of the upper shoulder girdle, the exercise is used to lift the torso from a prone position. The test subject lies on his stomach on a special pillow, hands behind his head. The partner fixes his legs, after which he lifts the body and holds it in this position for 10 s. Scoring is done in the same way as in the previous exercise.
• - the starting position of the exercise lifting the legs in the prone position is the same as in the previous one. Partner fixes upper part body of the subject, after which he raises straight legs above the floor and holds them in this position for 10 s. Scoring is done in the same way as in exercise 3.
• - exercise torso tilts from a standing position is performed in order to determine the level of development of flexibility. The test subject should, bending over and not bending his knees, touch the floor with his fingertips. In this case, the exercise is considered completed. If he does not reach the floor, then the result is the number of centimeters from the floor to the fingertips with a minus sign.

As you know, there are two types of strength: static (isometric) and dynamic (isotonic). Dynamometers are used to measure the level of development of static strength of various muscle groups.

1. Tests that measure the strength of the hands, forearm flexors, trunk flexors, trunk extensors, hip and calf extensors.

In high schools around the world, the following tests are most commonly used to assess the level of development of strength. Their implementation does not require any special expensive inventory and equipment.

2. Pull-ups. They are used to assess the level of development of strength and endurance of the flexor muscles of the elbow, hand, fingers, shoulder extensors, depressors of the shoulder girdle. The indicator of strength is the number of pull-ups.

A simplified version of pull-ups is used when testing students with a low level of training.

Equipment. Crossbar, whistle.

Testing procedure. The crossbar is set at the chest level of the subject, he takes it with a grip from above (palms away from himself) and lowers himself under the crossbar until the angle between the outstretched arms and the body is 90 °. After that, while maintaining a straight position of the torso, the student performs pull-ups.

Result. The number of push-ups.

TESTS FOR MEASURING SPEED ABILITIES

These tests fall into four main groups:

to assess the speed of single movements;

to assess the maximum frequency of movements in different joints;

to assess the speed shown in integral motor actions, most often in sprinting.

1. Reaction time light, sound, touch. determined using various reaction meters that measure the reaction time with an accuracy of 0.01 or 0.001 s. To estimate the time of a simple reaction, at least 10 attempts are used, the average response time out of 10 is determined.

How options apply catching different gymnastic sticks. The subject must catch the falling stick for the most a short time(determined by the smallest distance).

• 2. Time of impact, transfer, one step.
• 3. The frequency of movements of the arms and legs is assessed using the simplest devices (tapping tests).

Result - the number of movements of the arms (alternately or one) or legs (alternately or one) in 5 - 20 s.

4. Running at 30, 50, 60.100 m for the speed of overcoming the distance (from a low and high start). Conducted according to the rules athletics. Running for 60 and 100 meters is recommended for students from 11 years old.

Equipment: Stopwatch, whistle.

Result: Running time.

FLEXIBILITY TESTS

As a rule, similar tests are used to measure flexibility in schools in different countries. To perform individual control tests "for flexibility", certain equipment is required (goniometers, rulers). Testing is not particularly difficult for the teacher.

1. Torso forward in a sitting position.

Equipment: bench, centimeter.

Testing procedure. The subject sits on the floor, rests his feet on the ruler (perpendicular), tilts his body forward - down.

Result: The number of centimeters.

The exercises in our magazine are usually provided with such remarks: “for beginners”, “for experienced”, “for advanced”. The fact is that fitness is a whole science. There is an almost mathematical logic of the sequence of increasing loads. Imagine you signed up for exhausting step aerobics, and your cardiovascular system is completely detrained. This is truly dangerous! Same with strength exercises. For beginners, the range of motion in the joints is usually limited, so they are advised to train on simulators. Over time, flexibility will increase, then you can take on free weights, for example, do dilutions of arms with dumbbells lying down. If such dilutions are taken on the first day, shoulder joints subjected to unnecessary and again dangerous stress.

Do you know your own fitness level? If not, take our simple tests. You will know exactly what level of load you can handle. Similar "exams" arrange yourself every six months. The results will help you understand if there is any benefit from training, or, God forbid, you are marking time.

muscle strength

What it is? This is the amount of one-time maximum effort that your muscle is capable of. Simply put, this is your personal record in a particular exercise. The greater the result, the greater the power. Why do you need strength? The fact is that the stronger your muscles, the better your physical form- both literally and figuratively. A figure with flaccid, skinny muscles is not beautiful. Strength comes with training, so your level of strength can accurately calculate your personal fitness category.

Test " Weight Limit in the bench press. There is an exercise in the world that will allow you to assess the strength of all the muscles of the body in one fell swoop. This is the well-known bench press. In this case, it will have to be performed with a barbell. Here is the procedure for passing the test.

After 10-15 minutes of a general warm-up, proceed to the bench press. Perform 4 reps with a barbell at about 50% of your usual working weight, then 3 more with 60% and 2 with 75%. Finish the warm-up with two repetitions with weights of 85% and 90% (once for each weight). Rest 1-2 minutes between sets.

The warm-up brought you to a state of full combat readiness. Now let's get to the test itself. Estimate the weight that you can cleanly squeeze exactly 10 times. Squeezed out? Then see the table. There is a direct relationship between the result in 10 repetitions and a one-time record. Knowing your maximum weight for 10 repetitions, you can easily set a one-time maximum.

Note: Do not even try to squeeze the bar "on time". It's too dangerous! Special measures are needed, such as bandaging the elbows and wrists. In addition, such attempts are made only in the presence of several insurance partners.

If you've done all 10 reps but feel like you could do 1-2 extra reps, add 2.5-5kg and try again. Rest at least 3 minutes before a new set. If, on the contrary, the attempt was unsuccessful, reduce the weight by the same 2.5-5 kg. After completing the test, divide your maximum result in kg by your body weight, and calculate the level of fitness:

How to increase muscle strength? To do this, train exactly one week a month in the so-called. "power" mode. There is no need to change anything in your set of exercises. The only thing that is required is to sharply lift the weights and do 4-6 repetitions per set. The sets themselves are no more than 2.

Muscle Endurance

What it is? The ability of a muscle to lift weight for long periods of time without rest. If in a scientific way, then we are talking about the so-called. "strength endurance". It's not like running endurance. Running endurance is more dependent on the fitness of the heart. However, increasing strength endurance does not inevitably increase the endurance of the heart muscle.

Push-up test. Time yourself and see how long you can do push-ups on the floor. Usually push-ups do this. You lie down on the floor, put your palms on the floor at shoulder level, squeeze your body weight up. At the top, your body is in a straight line. You lean on your hands and toes. The female version is different. First you need to kneel and only then take the position of emphasis on your hands. So you will do push-ups - from your knees. Take a good rest and start push-ups. Do them without interruptions and stops until you are completely exhausted until you collapse to the floor.

Level	Time
High	>3 minutes
Average	1- 3 minutes
Short	<1 минута

How to train strength endurance? Take less weight than usual, but do more reps per set. For example, instead of doing 12-15 repetitions, do 20-30.

Level	Distance (km)
High	>2,4
Average	1,6 – 2,4
Short	<1,6

To increase the endurance of the cardiovascular system, do aerobics in intensive mode 3-5 times a week for 45-60 minutes (pulse: 65% -75% of the maximum).

Flexibility

What it is? It's about the mobility of your joints. Joints have the greatest amplitude in childhood. Then the amplitude steadily decreases. In old age, the joints often stop bending altogether. It is curious that the decrease in joint mobility is just a reaction to an immobilized lifestyle. If you exercise your joints, they will be childishly flexible even up to a hundred years! An example of this is the venerable Indian yogis with their unique flexibility. In fitness, joint mobility is very important. If mobility has deteriorated, you will not be able to perform strength exercises in full amplitude. Their effectiveness will be greatly reduced as a result.

Test "Sit down and get it." After warming up, sit on the floor and spread your straight legs exactly 25 centimeters wide. (Make preliminary marks on the floor). Draw a line on the floor at heel level. Put one hand on top of the other, bend over and slowly slide forward on the floor. You can't bend your knees! Slide as far as possible. Ask your partner to make a mark in the extreme position of the palms. Repeat two more times. Choose the farthest mark and measure the distance between it and the line of the feet.

Level	mark
High	>20 cm
Average	5 - 20 cm
Short	<5 см

To increase flexibility, stretch for 10-15 minutes after each strength session. Focus on the large muscle groups first, such as the thighs, back, and chest, and then move on to the smaller muscles, such as the calves and arms.

body composition What it is? This is the percentage of muscle and fat tissue in your body. You can’t completely get rid of fat (and it’s impossible). But to drive a certain amount of excess fat - everyone can do it. What is the norm here? Doctors believe that in a healthy woman's body, fat should be 19-24% of her total body weight. The rest is bone, muscle, and fluid. Test "Measurement of the fat fold". In many sports stores you can buy a simple plastic measuring instrument. The instruction will tell you in which places of the body to make tucks and how to do the calculations. By the way, many fitness clubs offer such testing today. If you are exercising to lose weight, this test should be done every 3-4 weeks. Record your results in a training diary to see your progress.

Level	Fat content
Below normal	15% - 18%
Norm	19% - 24%
Above normal	From 25%

Combine regular aerobic exercise and strength training with a balanced diet. This way of life with a guarantee will lead you to weight loss. It is well known that the lost kilograms come back. Every 2-3 weeks, the fat layer arrives by 0.5%. Train hard, eat right, and measure regularly to prevent gains.

30.12.2019 07:42:00 What happens to the body if you drink for several days in a row? The New Year holidays are coming soon, and few people spend them without alcohol. Unfortunately, some people don't come out of their drunken state all weekend long. But what is fraught with this for the body?