Lecture
Under systematic physical loads, changes occur in the organs
and systems of the body. So that independent training
does not harm one's health, it is necessary to carry
out regular diagnostics of the state of health. Diagnostics
is the process of recognizing and evaluating an individual's
biological and social characteristics, and interpreting and summarizing the
data obtained about health or disease. 84 The main types
of diagnostics are: self-monitoring, medical supervision (dispensary observation), and
medical-pedagogical supervision. Self-monitoring is the regular observation of the
state of one's own health, physical development, and physical
fitness, and their changes under the influence of regular
exercise and sport. Tasks of self-monitoring: 1. Expand knowledge of
physical development; 2. Acquire skills in assessing psychophysical fitness;
3. Become familiar with the simplest available self-monitoring methods;
4. Determine the level of physical development, fitness, and
health in order to adjust the load during physical culture
and sports activities. Medical supervision is a system of
measures for the medical support of people systematically engaged
in physical culture and sport, which is an integral
part of the whole system of physical education and plays
an important role in the effective use of physical
culture and sport as a factor in strengthening people's
health and physical development. Organizational and methodological guidance of
all work on medical supervision is carried out by
sports-medicine dispensaries [17]. Medical examinations of persons engaged in physical
culture and sport are organized in the following order:
- athletes engaged in sports clubs, in physical-culture groups
of factories, plants, educational organizations, and rural settlements undergo
medical examinations, in urban conditions, at polyclinics, medical-sanitary units, or
first-aid stations serving the given enterprises, and in rural
conditions, at district medical stations and district rural hospitals
or polyclinics; 85 - leading athletes belonging to the
national teams of republics, regions, and cities, students of
children's and youth sports schools, honored masters of sport and
candidate masters, and first-category athletes are under dispensary observation
at sports-medicine dispensaries; - persons of middle and older
age engaged in general physical training groups or health
groups undergo medical examinations at polyclinics at their place of
residence or place of work. For organized physical exercise
sessions they are distributed among medical groups depending on
their state of health and physical fitness. In the
first six months of training, examination of these persons is
carried out once a quarter, and thereafter once every
six months; - preschool-age children in organized groups (nursery-kindergartens,
kindergartens) are examined by doctors at children's polyclinics and
preschool institutions; - students of general-education schools, higher and
secondary specialized educational institutions, vocational-technical schools, and other educational institutions
who take a compulsory course of physical education under
state programs undergo medical examinations at least once during
the academic year, according to a schedule, by school
doctors and doctors serving the given institutions. In order to
differentiate the load in physical education lessons, all students
are distributed by doctors (on the basis of data
on their state of health and physical development) into
three medical groups: basic, preparatory, and special. The procedure
for medical examinations of young workers at industrial enterprises, pre-conscripts,
and students of technical colleges and vocational-technical schools is
analogous. These examinations are carried out by doctors of
adolescent offices at district polyclinics or medical-sanitary units. 86
Young people entering technical colleges and schools undergo a thorough
medical examination involving specialist doctors. The same examinations are
carried out at the end of the first year
and the end of the second year of study.
Applications to take part in competitions are signed by
the doctor supervising the given educational institution. - university students
are also distributed into medical groups for physical culture
classes, which are mandatory when taking the physical education
course. Examination of students is carried out by doctors
of the sports-medicine offices of polyclinics and medical-sanitary units of
universities, and where there are no such offices, by
doctors assigned from district polyclinics. Examinations are carried out
within the scope of the «Medical Control Card of
the Person Engaged in Physical Culture». See Appendix No. 3.
Responsibility for conducting regular medical examinations of those engaged
in physical culture and athletes is placed on the
heads of institutions and organizations, directors and rectors of
educational institutions, teachers, coaches, and physical culture instructors [17].
Medical-pedagogical supervision (MPS) is an examination carried out by a
doctor together with a teacher (coach) directly in the
course of physical exercise and sports sessions, and during
competitions, in order to determine the effects of physical
loads on the body of those training. The tasks of
MPS include: becoming familiar with the conditions, organization, and
methodology of physical exercise and sports sessions; studying the
effect of training sessions and competitions on the body
of those training; the correspondence of the physical load
to the age and level of fitness of those training;
and accumulating data for correcting the planning, organization, and
methodology of physical education. The main methods of self-monitoring
are: instrumental and visual. Self-observations should be systematic and
carried out at the same time, by the same method,
and under similar conditions. Data 87 from self-observations can
conditionally be divided into subjective (personal attitude) and objective
(numerical measurement data). The form of the self-monitoring diary
can be arbitrary, provided it reflects the content of
the training session (volume, intensity, duration, assessment of well-being before
and after the session). A small notebook with columns
for self-monitoring indicators and dates of examinations is sufficient
for a self-monitoring diary. It is recommended to record
mood, results of reactions to functional tests, the dynamics of
vital lung capacity, general working capacity, and other indicators.
See Appendix No. 5. Anthropometry is a set of
techniques and methods for measuring the morphological features of
the body or parts of the human body (body length,
body mass, girths), as well as a number of
functional indicators (muscle strength, vital lung capacity, etc.). Measuring
and descriptive characteristics are used: the former are expressed
in numbers, the latter are established upon examination [18].
Measuring height with a stadiometer. To determine height one must
stand on the stadiometer platform, touching the vertical post
with the heels, buttocks, interscapular area, and the back
of the head. Measuring body mass with medical scales.
Calculate the average body mass using the formula: A =
height (cm) x chest circumference (cm) / 240 Compare
the theoretical data obtained with your own measurements. Measuring
chest circumference (CC). The subject raises their arms, and
the examiner applies a measuring tape so that it
passes along the lower angles of the shoulder blades at
the back and along the mid-sternal point at the
front. CC is measured in three phases: during a
pause with normal calm breathing, at maximum inhalation, and
at maximum exhalation. 88 Chest excursion is the difference between
the circumference values on inhalation and exhalation. In healthy
young people the excursion should be 6-9 cm. Calculate
the theoretical CC (in cm) for persons aged 13-18
not engaged in sport using the formulas: for young men
CC = 4.1 x age + 20, for young
women CC = 2.2 x age + 45. Compare
the calculated data with the results of your own
measurements. Determining proportionality of physique. Variant 1. Use the
formula A = (standing height – sitting height) x 100%
/ (sitting height), where A – the indicator of
body-build proportionality. Assessment of the results obtained: 87-92% -
proportional physical development, less than 87% - relatively short
legs, more than 92% - long legs. Variant 2. A
= (CC at pause) x 100% / height. Assessment
of the results obtained: with normal physique the value
of A is 50-55%. If A is less than
50% - development is weak, if A is more
than 55% - strong. Weight-height index (WHI) is the ratio
between a person's height (H) and their mass (M).
It is calculated using the formula: WHI = M
(g) / H (cm). The norm for nutritional status
is 220-260 g/cm. Calculate your own weight-height index and compare
it with the norm. The Buteyko test. Sit comfortably,
relax, take a calm breath in and an incomplete
breath out, pinch your nose with your fingers, and
note how many seconds you can go without breathing.
If a deep breath occurs after holding your breath, then
the test was not performed accurately. Assessment of the
state: breath-holding of more than 40 sec. - healthy,
20-40 sec. - health is weakened, less than 20
sec. - the person is unwell. 89 Level of health
(according to N.M. Amosov). If you did not get
sick during the academic year - a high level
of health; if you were sick during an epidemic
- an average level of health; if you were sick
during ordinary academic loads - a low level. Assessment
of lifestyle (carried out on a five-point scale). -
Do you pay enough attention to physical activity? -
Do you eat properly? - Do you have any
bad habits? - Are you able to reduce the manifestations
of illness? The average score is the resulting sum
of points divided by 4. Draw a conclusion about
what needs to change in order to be healthy.
Physical fitness is the result of physical training achieved when
performing the motor actions necessary for a person to
master or carry out professional or sporting activity. It
characterizes the level of development of a person's physical
qualities. For self-assessment of the degree of physical fitness
we recommend the Cooper test (the second method of performance
and assessment). The first method of performing the test
is given in 1.6. Among all types of physical
exercise, Cooper considers skiing, swimming, running, and cycling to
be the best for health-improving effect. Cooper tests are conducted
based on running. If you can talk while running,
the load is acceptable. The maximum permissible heart rate
= 220 minus age. The most favorable heart rate
during physical load is 130 beats/min. The results (in
km) of the 12-minute test - walking and running in
any combination - are assessed as follows. Assessment of
immune status. Symptoms of reduced immunity: frequent viral infections,
colds (4 or more times a year), periodic appearance
of herpes, warts, boils, papillomas, fungal diseases, suppuration of scratches,
sluggish course of inflammatory processes, presence of chronic diseases
(tonsillitis, otitis, sinusitis, etc.). 90 Table 2.3.1 Degree of
fitness, Result Men (km), Women (km) Excellent: more than
3.0, more than 2.4 Very good: 2.75-3.0, 2.3-2.4 Good: 2.5-2.75,
2.1-2.3 Satisfactory: 2.2-2.5, 1.9-2.1 Poor: 2.1-2.2, 1.6-1.9 Very poor:
less than 2.1, less than 1.6 Daily motor activity
(recorded with a pedometer). Motor activity of 30 thousand
steps and above is considered very high (maximal), 21-30
thousand steps - high, 10-20 thousand steps - moderate, below
10 thousand steps - insufficient. Remember, «movement as such
can, by its effect, replace any medicine, but all
the medicinal remedies in the world are unable to
replace the effect of movement» (Tissot). Self-assessment of the state
of the musculoskeletal apparatus is one of the most
important indicators of a person's physical condition. Posture is
the habitual, relaxed position of a person's body while
walking, standing, sitting, or working [18]. To calculate the
indicator, the distance between the extreme points protruding above the
right and left shoulder joints is measured. Measuring from
the front characterizes shoulder width, and from the back
- the size of the back's curvature. A =
shoulder width x 100% / size of the back's curvature,
where A is the indicator of posture status. Normally
this indicator ranges within 100-110%. At values of A
below 90% and above 125% there is a pronounced
posture disorder. The ratio between waist circumference and height is
normally 45%. 91 Determining the presence of flat feet.
The subject stands with wet feet on a sheet
of clean paper. The resulting imprint is traced with
a pencil. Using a ruler, the width of the
metatarsal part of the foot (P) and the width of
the foot at its middle part (K) are measured
(in cm). The calculation is done using the formula:
A = K x 100% / P In the
absence of flat feet, A is less than 33%. Assessment
of spinal flexibility. The subject stands on a couch,
stool, or bench and tries to reach the seat
with their hands, which is taken as the zero
mark. The legs must not be bent. The distance
from the zero mark to the fingertips is measured with
a ruler and serves as a measure of flexibility.
If the subject cannot reach the zero mark, the
flexibility value is negative. A result with a positive
value is considered favorable. Self-assessment of balance (Romberg's test). Stand
on one leg, close your eyes, bend the other
leg at the knee, and lean on the supporting
leg. A good result is when the subject maintains
balance for about 30 s. Self-assessment of movement coordination.
From a distance of 3 m one must throw a
tennis ball against a wall and catch the rebounding
ball 3 times with the right hand and 3
times with the left. When throwing the ball with
the right hand, it must be caught with the right;
when throwing with the left, with the left. An
excellent result is 6 times, a good result is
5 times. Assessment of the state of the cardiovascular
system. Pulse. An important indicator of self-monitoring is examination of
the pulse. As fitness increases, a natural slowing of
the pulse occurs. Tachycardia at rest is possible with
overwork, overtraining, or illness. It is necessary to periodically
check the heart rate and the duration of its
recovery after certain sporting loads. If a lengthening of the
recovery time 92 is noted, one should try to
determine the reason for this phenomenon independently or consult
a doctor. Attention should also be paid to heart
rhythm [17]. The pulse is recorded using the palpation method,
whereby the pulse waves are felt and counted. The
number of beats on the radial or carotid artery
is counted over 15, 30, or 60 seconds. Pulse
rate is expressed as the number of beats per
minute. Count your pulse in different physical states: sitting, standing,
after 10 squats, and compare the results with average
statistical values. Normally the heart rate is 60-80 beats/min,
and while sitting it is 10 beats lower. A
pulse rate of 100-130 beats/min indicates a small load intensity,
130-150 characterizes a medium-intensity load, and 170-200 the maximum.
Climb slowly up to the 4th floor, then count
your heart rate. If it is less than 100
beats/min you are in excellent shape, 100-120 in good
shape, and 120 and above in poor shape. Self-monitoring of
blood pressure. Blood pressure (BP) is measured with a
tonometer. Calculate your pressure using the formula and compare
it with the measured value. Systolic BP = 1.7
x age + 83, Diastolic BP = 1.6 x age
+ 42. The degree of heart training is calculated
using the formula: T = (P2 – P1) x
100% / P1, where P1 is the heart rate
while sitting, and P2 is the heart rate after 10
squats. Assessment of results: less than 30% - good
heart training, 30-40% - insufficient heart training, more than
45% - low heart training. Heart training can be
assessed in another way. Measure your pulse 5-6 times
at rest and find the average value. Do 20 squats.
Count your pulse immediately afterward, and then after 10,
30, 60, 90, 120, 150, and 180 s. 93
Plot a graph of heart rate versus recovery time.
Determine after how many seconds the pulse returns to normal.
Assessment of results: if the heart rate rose by
30% or less - good; if more than 30%,
this indicates poor heart training. If the pulse returns
to normal within 2 minutes or less - good;
from 2 to 3 minutes - satisfactory; over 3 minutes
- poor. Studying the reserves of the cardiovascular system
(CVS). To determine the reserve, the Robinson index is
used: I = P x (systolic BP) / 100,
where P – pulse rate. A value of 76-85 indicates
an average level, a higher value indicates a low
level, and a lower value indicates a high level
of reserves. Orthostatic test. The subject lies down for
about 5 minutes. The examiner counts the pulse. On command
the subject stands up abruptly, and the examiner counts
the pulse again. Assessment of the result: the heart
rate increased by no more than 4 beats per
minute - a very favorable bodily reaction; it increased
by 4-40 beats - favorable; more than 40 beats -
unfavorable. Self-assessment of the respiratory system. The average respiratory
rate is 15 breaths per minute, and for trained
people 10-15 per minute (either inhalations or exhalations are
counted). The load should be regulated so that the breathing
rate after exercise does not exceed 40. Recovery of
breathing rate after exertion should occur within 7-9 minutes.
1. Give a definition of the concept of «self-monitoring». List its tasks.
2. List the main methods of self-monitoring.
3. The self-monitoring diary and its components.
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