Lecture
Physical loads represent a combination of various
motor actions performed in everyday life, as well as
organized or independent exercise sessions of physical culture and
sport, united under the term «motor activity». Many
people engaged in mental work show a restriction
of motor activity.
Organizing independent exercise sessions
of various orientations has specific tasks, forms, and content
for their implementation. Features of the organization can include: age,
state of health, and level of physical fitness. Therefore,
the following areas of physical-culture-and-sport or health-improving
sessions are distinguished:
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- general preparatory;
- sport-specific;
- professionally applied;
- hygienic;
- health-improving/recreational;
- therapeutic.
Forms of independent sessions: morning hygienic
gymnastics; exercises during the school/work day; independent
training sessions.
Morning hygienic gymnastics is done during the morning hours of the day and
has the main task of awakening from sleep. Morning
hygienic gymnastics routines should include exercises for all
muscle groups, exercises for flexibility, coordination, and strength combined with
breathing exercises. The number of exercises and the intensity of
their performance depends on the amount of free time available and the level of physical
fitness. The duration of morning gymnastics for an ordinary
person is 7 to 15 minutes. Athletes devote up to
60 minutes to this form of session.
Exercises during the school/work day (physical-culture breaks,
exercise minutes) address the tasks of changing activity, preventing
muscular and mental fatigue, and supplying the body's and brain's cells with oxygen.
The time interval is 5 to 15 minutes. Sessions are held outdoors
or in ventilated rooms. The set of exercises includes movements
for stretching, twisting, bending, turning, relaxation, and breathing.
Muscle groups that have been working for a long time get unloaded,
while the opposing muscles need to work. Attention should be paid
to the organ of vision (relaxation and widening of the field of view),
the spine, and breathing rhythm.
Methodology of independent sessions
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Independent training sessions address the tasks of: maintaining the body's
tone (2 times a week); improving motor abilities
(3-5 times a week); engaging in sport implies daily
training sessions. A single training session can last from 60 to 180 minutes.
The organization of independent physical exercise sessions depends
on the already-listed motivational components: the goal, the state of
health, the level of motor fitness, and the responsibility
of the student for their own health and professional readiness for their future
work. A training session has its own structure (at least three
parts) and involves choosing the means (exercises), their orientation
(coordination, flexibility, strength, endurance), the intensity of performance
(the speed and number of movements performed per minute), and the time
spent overall on performing the exercises.
Content of independent sessions
The most useful means of physical training are
walking and running outdoors in a forest park or along a riverbank
. The intensity of the physical load during walking is easily regulated in
accordance with one's state of health, physical fitness, and
training level of the body. The effectiveness of walking's impact on
the human body depends on stride length, walking speed, and its
duration. Before training it is necessary to do a short
warm-up. Alternating walking with running is necessary. If one feels
good and performs walking training loads freely,
one can move on to alternating running with walking, which provides
a gradual increase in load and makes it possible to control it in
accordance with one's individual abilities. After
performing running alternated with walking, and if one feels
good, one can move on to continuous running. Running exercises can be combined
with swimming, gymnastics, wrestling, and game sports
(tennis, football, volleyball, etc.).
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12-Minute Walking and Running Test (Kenneth Cooper, 1982)
Aim: to determine the degree of an individual's physical
fitness. Contraindications: age over 35; serious
diseases of the respiratory, cardiovascular, or musculoskeletal systems.
Methods of performance: the first method - if the
test is not contraindicated for you, it is possible to cover a greater distance in 12 minutes of walking, running,
swimming, or cycling. For the second method of conducting and evaluating
this test, see section 2.3.
Recommendations: before the test one should do a warm-up (the body's entry into
movement), and after it - a «cool-down» (the body's exit from movement through
relaxing, stretching, breathing exercises). At the first sign of
any discomfort, the test should be stopped.
The content of independent sessions will depend on the age
of those exercising, appropriateness, health parameters, and motor
fitness, depending on baseline characteristics. If
a student has engaged in sport, they have skills developed by a coach
in their chosen sport regarding the structure of a session, the choice of means, and
the intensity of training, as well as self-monitoring of the body's state during
the sessions. For people who lack such experience, exercising
should be done under the supervision of a physical-culture and sport specialist.
In childhood, during the learning process, physical load is
increased, with time allocated to developing all motor
abilities. The growth of physical load can be increased up to age 30-35. With
increasing age the tasks of speed-performance of
exercises are dropped, and the main motivation becomes maintaining the athletic or
physical-culture form of the human body. The older a person is, the more
attentive their attitude toward their own health should be. With age,
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disruptions of individual functions may appear; here it is important not to
stop exercising, but to find other forms of therapeutic, adaptive, or
health-improving physical culture.
Unlike the male body, the female body has a less sturdy bone
structure, a smaller overall development of body musculature, a wider pelvic
girdle, and more powerful pelvic-floor musculature. For a woman's health,
the development of the abdominal, back, and pelvic-floor
muscles is of great importance. The normal position of the internal organs depends on their development. A number
of features characteristic of the female body are also present in
the function of the cardiovascular, respiratory, nervous, and other systems.
All this is expressed in a longer recovery period
of the body after physical exertion, as well as a faster loss
of training condition when training is stopped. Useful
are exercises in a seated or supine position with raising, abducting,
adducting, and circular movements of the legs, with raising the legs and pelvis to a
«shoulder stand» position, and various kinds of squats. Even for well
physically prepared female students it is recommended to exclude
exercises that cause an increase in intra-abdominal pressure and
impede the function of the organs of the abdominal cavity and pelvis. Such
exercises include depth jumps, lifting heavy weights, and
others accompanied by breath-holding and straining.
Therefore, the entire pedagogical process in educational institutions
and the independent sessions of young women should be based on a gradual
preparation of the body for childbirth - the primary function of the female
body. Monitoring of the physiological menstrual
cycle is necessary. Against this background, it is advisable to reduce the physical load, and
in some cases to exempt from physical load altogether. Women
are contraindicated from high-intensity physical loads, athletic
training, and participation in sports competitions during pregnancy.
On the contrary, loads of moderate intensity and a health-improving nature have a favorable effect on the body of a pregnant woman
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(walking,
swimming, yoga). After childbirth, resuming physical exercise and
sport is recommended no earlier than 8-10 months later.
The results of many types of self-monitoring and record-keeping when conducting
independent training sessions can be presented in the form of
quantitative indicators: heart rate, body mass,
training loads, test results, athletic
results, etc. Information on quantitative indicators will allow
the person exercising to set, at any point in time, a specific
quantitative task, carry it out during training, and assess
the accuracy of its performance.
The main indicators for monitoring one's condition at the start, during, and
at the end of an independent training session are:
- HR - heart rate (pulse);
- BP (blood pressure) - if a device for
measuring blood pressure is available;
- RR - respiratory rate per minute.
A person's physiological indicators characterize the body's
response to a single exercise, a group of exercises, or the system
of a training process's micro- or macro-cycles, which is reflected in
the result of the functional reserves of the body of a person engaged
in physical culture or sport. It has been established that training loads at a
heart rate of 131-150 bpm belong to the aerobic load (the first
intensity zone), i.e. with sufficient oxygen delivery to the working
muscles. The second, «mixed», intensity zone occurs at a heart rate of 151-
180 bpm. In this case anaerobic oxygen-delivery mechanisms
are engaged. A training effect is produced at a heart rate of 134 bpm for ages 17 to 25;
a heart rate of 129 bpm – at 30 years; a heart rate of 124 bpm at 40 years; 118 bpm at 50 years;
113 bpm at 60 years. The age-related level of maximum heart rate
is calculated using the formula 220 minus age (in years).
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Maximum HR = 220 – age [27].
Below are tables for testing motor fitness
and physical load developed by the American doctor Kenneth Cooper.
Table 1.6.1
Recommended ratio of loads by intensity zone (heart rate)
Conventional heart-rate intensity zones, bpm
Compensatory Up to 130
Aerobic 131 - 150
Mixed 151 - 180
Anaerobic over 180
There are special techniques (tests or functional tests) for
monitoring individual body systems: the effectiveness of applying
breathing exercises; the orthostatic test; the PWC170 method (see
Appendix 1), and others. For example, a rapid health assessment using the method
of G.L. Apanasenko.
Quantitative assessment of the level of health using the method of G. L. Apanasenko
(see Appendix 4)
This method determines the level of health using a point-based
scoring system. Depending on the value of each functional
indicator, a certain number of points is awarded (from -2 to +7).
The level of health is assessed by the sum of points of all indicators.
The maximum possible number of points is 21. Depending on the
number of points scored, the entire scale is divided into 5 levels of health. From level 1,
corresponding to a low level of health, to the high fifth
level. According to this scoring system, a safe level of health (above
average) is limited to 14 points. This is the smallest sum of points
that guarantees the absence of clinical signs of disease.
Characteristically, only people who regularly
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engage in physical culture belong to levels 4 and 5. A quantitative assessment of physical
condition provides valuable information about the state of health and functional
capacities of the body, which allows the necessary measures to be taken to
prevent disease and strengthen health.
Thus, a level of somatic health that guarantees
the absence of disease is found only in people with a high level of physical
condition. A decline in the level of health is accompanied by a progressive
increase in morbidity and a decrease in the body's functional reserves to a
dangerous level, bordering on pathology. It should be noted that
the absence of clinical manifestations of disease does not yet indicate
the presence of stable health. An average level of health can evidently
be regarded as critical.
Self-check questions:
1. List the forms and content of independent sessions.
2. Describe the organization of independent physical exercise
sessions of various orientations.
3. Characterize the content of sessions depending on age,
and name the features of independent sessions for women.
4. Choose a way to determine the effectiveness of independent
sessions.
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