Types of physical activity and their characteristics. Types of physical activity

The nature of the impact of physical training on the body depends primarily on the type of exercise and the structure of the motor act. In health training, there are three main types of exercises with different selective focus:

Type I – cyclic aerobic exercises that promote the development of general endurance;

Type II – cyclic exercises of mixed aerobic-anaerobic orientation, developing general and special (speed) endurance;

III – acyclic exercises that increase strength endurance.

Distribution of loads of various directions throughout the year (according to V.I. Belov)

Table 7.2

	Physical orientation loads		% of total time
	Endurance development: Aerobic exercise Skiing Swimming
	Development of speed endurance and speed (anaerobic and mixed nature of the load)
	Development of strength and strength endurance
	Dexterity
	Flexibility

2.2 Load size

A synonym for this concept is the sports term load volume.

The simplest way to record the magnitude or volume of load is minutes or hours (Table 2). When practicing cyclic sports, the load is taken into account in kilometers.

E.G. Milner (1991) proposes the following classification: threshold, optimal, peak and super-load. Let us briefly describe them.

Threshold is the minimum amount of training load that gives the required training effect. According to Paffenbarger (1978), 2000 kcal per week is defined as 3 hours of slow running of 15 km.

The optimal load is the load that gives the maximum healing effect. According to E.G. Milner (1991) is from 4 to 6 hours per week or 30-40 km of running load.

Peak load. In certain periods, especially when preparing for competitions, it is possible to apply a load that exceeds the usual content of training. In terms of volume, the difference between such a load should not be 1/3-1/2 from the usual one.

Overload. An example of this is marathon running. Such loads are not only not recommended for healthy training, but can also be harmful.

• There are 5 main types of physical activity that are used in different cases.
  1. Isometric exercises are physical exercises in which the muscles tense, but there is no movement in the joints. For example, you stand in front of a mirror and tense your muscles for 10-20 seconds, and then relax - a typical isometric exercise. If you run into an immovable object, this is also a classic example of isometry.
  Research has shown that isometric exercises help increase muscle size and strength. But such exercises do not have a positive effect on the cardiovascular system at all. On the contrary, isometric contractions of the hand muscles - squeezing an object for several seconds - lead to a short-term increase in blood pressure, which is potentially dangerous for patients with hypertension. This type of physical activity can cause cardiac dysfunction or even a heart attack.
  2. Isotonic exercises are physical activities in which muscles contract and movement occurs in the joints. Classic examples are weightlifting and general strengthening gymnastics.
  These exercises help build muscle mass and increase its strength, but like isometric exercises, they have very little effect on the cardiovascular system: they do not contribute to the development of endurance, do not increase circulating blood volume and lung capacity, and do not reduce blood pressure and heart rate .
  It has been found that you can develop incredible muscle mass and strength and at the same time have impaired cardiovascular health.
  3. Isokinetic exercises are a relatively new category of physical exercises that involve lifting sports equipment at different speeds. For example, in a typical isotonic exercise, you lift a barbell and then drop it to the floor. In an isokinetic exercise, you expend effort not only to lift the barbell, but also to lower it to the starting position.
  It is important that in addition to strengthening muscles, isokinetic exercises help develop endurance, such as running and swimming.
  4. Anaerobic exercise - “without oxygen”. This type of exercise requires that the exercise be performed without the use of oxygen that we breathe. In other words, any exercise of maximal activity like a sprint, in which fatigue is reached in 2-3 minutes, is considered anaerobic.
  For example, the 100-meter dash is almost entirely anaerobic, while the marathon is 99% aerobic. A sprinter can run the entire distance without breathing at all, but a marathon runner must maintain a balance between oxygen consumption and consumption for 2 or more hours.
  A person can have high anaerobic capacity and be in poor health condition.
  5. Aerobic exercise is exercise that requires large amounts of oxygen over a long period of time and forces the body to improve its systems that are responsible for transporting oxygen. With these exercises, blood volume increases; lung volume increases; the heart muscle is strengthened; The concentration of cholesterol in the blood and the risk of coronary heart disease are reduced.

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Performing physical exercises puts a certain strain on the athlete’s body. This physical activity consists of two components - volume and intensity.

Volume of physical activity– this is the total number of physical exercises performed per unit of time (class, week, month, year). The volume is expressed in specific units: in kilometers (cyclic exercises), in hours (acyclic exercises).

Exercise intensity– this is the total amount of physical activity performed at a certain speed, i.e. the distance traveled per unit of time with a certain power (power stress per unit of time), with a certain density of exercises (the amount of time in the intervals between individual exercises) is taken into account.

Volume and intensity are a rather complex methodological category and in practical implementation require a reasonable assessment when planning and accounting for it.

A racing driver's training places a lot of emphasis on running and walking. To determine the degree of physical activity in running and walking, in addition to the length of the distance, time and intensity of movements, the conditions in which these exercises are carried out are of great importance. When dosing physical activity in running, the following conditions must be taken into account: distance length, rough terrain, soil condition, direction of movement, obstacles, wind strength and direction, humidity and air temperature.

As for skiing, it is based on gliding, which is not a constant value, but a variable, depending on a number of objective and subjective reasons (the degree of technique proficiency, state of training, degree of fatigue, method of movement, profile and nature of the terrain, quantity, quality and structure of snow, condition of ski tracks, temperature and humidity, wind direction and strength, ski lubrication, design and quality of equipment, clothing and shoes, lighting, etc.). Consequently, having covered a distance of 10 km in difficult weather conditions with poor gliding, you can get a greater load than covering 15 km of distance with excellent gliding.

In the process of training, the technique is improved, fitness increases, theoretical and tactical knowledge is acquired and, in general, the athlete’s experience accumulates. All this leads to the fact that some of these reasons lose their significance over time. For example, the degree of technical proficiency, the choice of method of movement, the state of fitness, ski lubrication, the design and quality of equipment, clothing and shoes for a master skier are not as important as for a novice skier.

The same reasons as the quantity, quality and structure of snow, temperature and humidity, direction and strength of the wind are constantly operating, and in all cases they have to be taken into account, regardless of qualifications. Therefore, when planning a training session, it is not advisable to indicate the time during which one or another training distance should be completed; the load should be dosed by working at a certain intensity, and the mileage can be indicated as a conditional indicator, which can be changed on the day of training sessions.

This method of regulating the load allows the coach and skier to use a variety of terrain during training and accurately take into account the load, regardless of the weather and sliding conditions. Dosing the load when training skiers by changing tempo and speed is very inaccurate, since both tempo and speed change significantly under different sliding conditions and with different strength of pushes with legs (skis) and arms (poles).

The speed of a skier's movement is determined by the frequency and length of steps. The length of the step depends on the pushing force of the legs and sticks, as well as on the sliding conditions. By reducing the force when pushing and shortening its duration, the skier reduces the speed of movement. With a corresponding increase in the pushing force under the same movements and sliding conditions, the skier can increase the speed.

One of the tasks in training skiers is to establish the most rational step length and tempo of movements. You can change your speed by increasing the length of your steps and decreasing their frequency, or decreasing the length of your steps and increasing their frequency. During the training process, the skier must develop such a length of steps and their frequency to ensure the most optimal speed of movement. In the practice of coaching, different rates of tension during work are often incorrectly defined by the expression “tempo”, “speed”, “stroke”. These expressions have a specific meaning. “Pace” is the frequency of steps, i.e. the number of steps taken per unit of time. “Speed” is the distance traveled per unit of time. Speed ​​equals tempo multiplied by stride length. The term “move” is now used as a definition of a method of movement on flat terrain, and not as a designation of speed or movement. It is most correct to describe the activity of a skier by the degree of tension of the working organism - the intensity of work. It is most convenient to determine the intensity of the body’s activity by physiological indicators, and on their basis, be guided by a certain gradation. To establish a gradation of intensity convenient for use in training, it is necessary to proceed from the main physiological indicators: heart rate, oxygen consumption, oxygen debt, respiratory ventilation and respiratory coefficient.

Researchers from the Department of Skiing at the State Center for Physical Education (T. Ramenskaya, N. Koryagin, Yu. Cayulsto, etc.) have established indicators for first-class skiers:

Heart rate during the race is in the range of 155-190 beats/min, deviations (up to 35 beats) depend on the terrain, duration of work and sliding conditions. On climbs the heart rate averages 180-190, on descents - 155 and on the plain - 170 beats/min. At a distance of 10 km - 175, at 15 km - 170, at 30 km - 165 beats per minute. The difference in conditions of poor and excellent gliding is on average 15-20 beats/min.

Oxygen consumption during racing, it is between 87-93 on climbs, 69-79 on descents and 75-82% of maximum oxygen consumption on the plain.

Oxygen debt during racing it accumulates: on climbs - 6, 20-7, on descents - 4, 70-5 and on the plain - 5, 80-6. It is also necessary to take into account that the accumulation of oxygen debt is influenced by the steepness and length of the climb. With an increase in the rise time from 1.5 to 3 minutes. oxygen debt increases from 54-55 to 67-70% of the maximum. After the start, the first 2 minutes. the oxygen debt increases sharply, but subsequently its accumulation slows down. At the finish line, senior skiers have a much higher oxygen debt than junior skiers, on average it is 10.4 and 7.8 liters.

Respiratory ventilation and respiratory quotient depending on the intensity of movement, they increase respectively from 60 ± 10 l (0.91 ± 0.02) to 140 ± 10 l (1.04 ± 0.02).

All these physiological processes are interconnected, and an increase in some indicators entails an increase in others, and this increase depends on the intensity of work. You need to know that improving sports qualifications affects physiological indicators; among masters of sports, the maximum oxygen consumption reaches an average of 5.20 l/min, the maximum oxygen debt is 11.15 l/min, and among first-class athletes it is 4.55 and 9.7 l/min, respectively.

A system has been developed for assessing the work intensity of cross-country skiers, biathletes and combined athletes. Four intensity stereotypes have been conventionally identified. (Sometimes a fifth degree of intensity is also distinguished, intermediate between strong and extreme - near-extreme).

The coach needs to instill in the athlete a “sense of intensity.” To do this, during the first training sessions, with short breaks for rest, you should perform movements with varying intensities. This will allow trainees to better feel the difference in the body’s activity (in particular, breathing) at different work intensities. Trainees should pay attention to the difference in movement speed. The movements should be repeated with different intensities several times, leading the group with you, until the trainees have sufficiently mastered the changes in the body’s activity (breathing, pace of movements) with a sharp change in the intensity of the work.

Then you should move on to working on consolidating the feelings of work intensity. According to the instructions of the coach, the skier runs a certain segment of the distance at the specified intensity. At the same time, the coach monitors the speed of movement and the well-being of the athlete.

The dosage of load in one session is closely related to volume and intensity. Optimal load is crucial for continuous improvement of performance and gradual achievement of athletic fitness. In this case, you should always take into account the volume and intensity of the previous lesson and the duration of rest, as well as the individual data of the athletes. It is better to learn 2-3 degrees of intensity at the same time, since in this case the skier better compares the body’s activities and better assimilates the difference. First, you should consolidate the feeling of “weak,” “medium,” and “strong” intensity of work, and then, several sessions before training, move on to the assimilation of the feeling of “ultimate” intensity using a repeated method. Having mastered the feeling of different intensity of work, the skier, improving and developing during the training process, retains these sensations. With the expansion of the body's functional capabilities and as motor skills improve, the body's activity increases accordingly when working with different intensities. The most important thing is that the feeling of the difference in the body’s activity at different intensities remains unchanged, moreover, it is fixed. Simultaneously with the development of a sense of intensity, skiers develop a “sense of speed.” After the trainees have sufficiently firmly grasped the different degrees of intensity of work on flat terrain, they should consolidate this feeling at a distance that includes climbs.

The best controller of the assimilation of sensations of intensity is competition. The skier runs the entire distance of the competition with “strong” intensity, and certain sections of the distance (ascents, rounds of participants, finish) - with “maximum” intensity. During the competition, the skier and coach can monitor the body’s activity and speed of movement. The feeling of “strong” and “ultimate” intensity is well developed in competition.

The concept of “physical activity” reflects the obvious fact that performing any exercise is associated with a transition in the energy supply of the human body to a level higher than at rest.

Example:

If we take the value of energy supply in a lying position as “1”, then slow walking at a speed of 3 km/h will cause an increase in metabolism by 3 times, and running at near-maximum speed and similar exercises will cause an increase of 10 times or more.

Thus, Performing physical exercise requires higher energy costs relative to the resting state. The difference that occurs in energy expenditure between the state of physical activity (eg, walking, running) and the state of rest characterizes physical activity .

It is more accessible, but less accurate, to judge the amount of physical activity based on heart rate (HR), frequency and depth of breathing, cardiac output and stroke volume, blood pressure, etc.

Thus:

– this is a person’s motor activity, which is accompanied by an increased, relative to the resting state, level of functioning of the body.

Distinguish between external and internal sides of the load:

· To the outside of the load include the intensity with which physical exercise is performed and its volume.

Physical activity intensity characterizes the strength of the impact of a particular exercise on the human body. One of the indicators of load intensity is impact density series of exercises. So, the less time a certain series of exercises is completed, the higher the density of the impact the load will be.

Example:

When performing the same exercises in different classes for different times, the total density load will be different.

A general indicator of the intensity of physical activity is the energy expenditure for its implementation per unit of time (measured in calories per minute).

Example:

A) when walking without weights at a speed of 2 km/h, 1.2 kcal/min is burned, at a speed of 7 km/h – already 5.4 kcal/min;

B) when running at a speed of 9 km/h, 8.1 kcal/min is burned, at a speed of 16 km/h – already 14.3 kcal/min;

C) during swimming, 11 kcal/min are burned.

Load volume determined duration indicators a separate physical exercise, a series of exercises, as well as the total number of exercises in a certain part of the lesson, in the whole lesson or in a series of lessons.

The volume of load in cyclic exercises is determined in units of length and time: for example, a cross-country race over a distance of 10 km or a swim lasting 30 minutes.

In strength training, the volume of load is determined by the number of repetitions and the total weight of the weights lifted.

In jumping, throwing - the number of repetitions.

In sports games and martial arts - the total time of physical activity.

· Inner load side is determined by those functional changes that occur in the body due to the influence of external aspects of the load (intensity, volume, etc.).

The same load on the body of different people has different effects. Moreover, even the same person, depending on the level of training, emotional state, environmental conditions (eg temperature, humidity and air pressure, wind) will react differently to the same external load parameters. In everyday practice, the magnitude of the internal load can be estimated according to fatigue indicators, and also by the nature and duration of recovery in rest intervals between exercises. For this, the following indicators are used:

Heart rate indicators during exercise and rest intervals;

The intensity of sweating;

Skin color;

Quality of movements;

Ability to concentrate;

General well-being of a person;

Psycho-emotional state of a person;

Willingness to continue the activity.

Depending on the degree of manifestation of these indicators, moderate, heavy and maximum loads are distinguished.

End of work -

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Introduction to the theory of physical culture

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Physical activity is a certain amount of impact of physical exercise on the body of those involved, as well as the degree of objective and subjective difficulties overcome. The magnitude of the load can be judged by subjective sensations (general and local difficulty in performing the exercise, the inability to continue working at the set pace, muscle fatigue (fatigue), pleasure (the feeling of “muscular joy”) that occurs after performing the exercises). The feeling of “muscle joy” usually appears after optimal load. And the more experience you have in physical education, the more clearly this feeling is perceived.

Objective indicators of physical activity include its volume and intensity. Objective indicators are divided into two types - external and internal side of the load. The external side of the load is expressed by quantitative indicators, assessed by duration, number of repetitions and duration ...
performance of exercises, speed and tempo of movements, nature and duration of rest. The internal side expresses the degree of mobilization of a person’s physical and mental capabilities and their changes when performing physical exercises (heart rate per minute, blood pressure, respiratory rate, volume of pulmonary ventilation, etc.). The volume of load should be understood as both the duration of physical exercises and the total amount of physical work performed during a certain time (for 1 lesson, month, preparation stage, year).

Criteria for assessing the external side of the load volume can be the number of repetitions of exercises; number of classes and time spent on them; total mileage and other indicators. When assessing the internal side of the load, the total values ​​of heart contractions during individual exercises are taken into account.

The intensity of the load is determined by the strength of the impact of physical work on the human body at a certain point in time. The criteria for the intensity of the external side of the load are: speed of movement (in running, cross-country skiing, swimming, etc.); pace of play (in sports games); height and length (in jumps); motor density of the lesson, i.e. the ratio of the time spent on exercises to the total time of the lesson (in gymnastic exercises), etc. The indicators of the internal side can be minimal and average (maximum values ​​466, the amount of energy expenditure per unit of time).

According to the magnitude of the impact on the body, physical activity is divided into small, medium, large and maximum. A person can perform maximum intensity loads (running short distances, lifting extreme weights, etc.) only for a few seconds or even fractions of seconds. Large-volume physical activity (middle and long distance running) is carried out with a relatively low intensity.

In the theory of physical education, there are many different classifications of physical activity, differing in the nature of the impact on a person. Aerobic, anaerobic and mixed physical activity differ in their focus.

Aerobic exercise determine the occurrence of an aerobic, or oxygen, energy generation mechanism in the body, in which energy is generated from nutrients (fats, carbohydrates) with the help of oxygen in the inhaled air. By oxidizing, these substances provide energy for muscle function. Ultimately, carbon dioxide and water are formed from them. Since the reserves of nutrients in the body are large, the aerobic mechanism of energy production is able to ensure long-term physical work of a person.

Aerobic exercise is obtained by performing physical exercises of a predominantly cyclic nature at a calm pace. At the same time, the body’s ability to absorb oxygen develops, the level of functioning of the circulatory and respiratory systems increases, and metabolism improves. The pulse rate during these loads for untrained students is 120-136 beats/min, for trained students - 150-160 beats/min.

At anaerobic, more intense physical activity, the anaerobic mechanism of energy production operates in the body. In this case, energy substances are broken down without oxygen or air to form lactic acid. It is lactic acid, accumulating in the blood and muscles, that prevents prolonged physical work, “acidifying” the body. In addition, this mechanism is less economical than the aerobic one, since in this case almost 20 times less energy is generated.

Anaerobic exercise is also needed by the body. With their help, the supply of energy substances in tissues increases, the power of enzymatic systems and tissue resistance to hypoxia - lack of oxygen - increase. Anaerobic capacity develops when the heart rate rises above 136-160 beats/min (depending on physical fitness).

Mixed loads when, when performing physical exercises, aerobic and anaerobic processes of energy supply simultaneously occur in the body. Scientists have found that when running 10 km in 40-50 minutes, 80% of aerobic work is performed, and 20% is anaerobic. And when running 100 m as quickly as possible for a person, only 2% of aerobic work is performed.

According to V.M. Vydrin, B.K. Zykov, A.V. Lotvinenko, there are loads of a general nature that contribute to the development of a number of qualities: selective influence, influencing the development of one or more qualities.

- identical in parameters (speed, tempo of movement, etc.). The use of standard loads ensures the development of physical qualities, consolidation and improvement of motor skills. AND variable- changing during the exercise.

The load received as a result of a training session depends on the type of intervals and the nature of the rest necessary to restore performance.

It has been established that during 1/3 of the total rest time approximately 65% ​​of working capacity is restored, during the second third - 30%, and during the remaining time - only 5%. After performing loads of varying power and duration, unequal recovery to the initial level of various indicators (biochemical, physiological, psychological) is observed. First of all, excess lactic acid is eliminated from the muscle blood, then creatine phosphate, glycogen and, finally, proteins are restored.

It is known that the main biochemical strength is the structure of muscle proteins, endurance is the glycogen reserve, speed is the content of creatine phosphate in the muscles. Consequently, the duration of rest intervals will vary as speed, strength, endurance and other physical qualities develop. . .

When assessing the readiness of those involved in repeated muscular work, they use subjective indicators(good health - feeling of cheerfulness, good performance, desire to continue working; satisfactory - slight lethargy; poor - weakness, lethargy, low performance, no desire to continue working; pain - pain in the side (physical activity immediately after eating, improper breathing, poor training, overload), in the right hypochondrium is explained by overfilling of the liver with blood, and in the left part of the abdomen - overfilling of the spleen with blood; muscle pain, headaches and heart pain) and objective(determining heart rate during the rest period, blood pressure recovery time). Based on these modes of alternation of work, rest and patterns of recovery processes, There are several types of rest intervals: hard, full and extreme (optimal). With a rigid interval, the next load is planned for a period of more or less significant under-restoration of performance. There are two types of it: shortened and incomplete rest intervals.

Shortened intervals are characterized by significant under-recovery of performance (5-10%): heart rate - 130-140 beats/min, rapid breathing, no subjective readiness to work. Repeated execution of the load leads to a decrease in the intensity of the exercise (speed, tempo, strength, etc.). They are used primarily for developing endurance.

When n full rest intervals under-recovery of performance is insignificant (3-5%): heart rate - 120-130 beats/min, breathing is almost restored. They also help develop endurance.

Full rest intervals provide restoration of performance and allow you to maintain high running speed, a given pace, etc. They are used to develop muscle strength, speed, and coordination of movements. At extreme rest intervals the next load coincides with the phase of increased performance (supercompensation phase), when the students have the most pronounced feeling of subjective readiness to perform the next exercise. Depending on the preparedness of those involved and the nature of the exercises, the rest time varies within a fairly wide range (3-10 minutes) and contributes to the development of basically the same qualities as with full rest intervals.

Supercompensation phase- a human condition when performance decreases after physical activity. But as a result of restoration processes, it becomes higher than the original level. Subsequently, wave-like changes in the performance indicator occur. The end result of this process is a return to the original level.

By nature of rest May be passive(rest without moving while standing, sitting or lying down) and active(switching to some other activity different from the one that caused fatigue: walking, breathing exercises, muscle relaxation exercises, self-massage).

As shown in studies, active rest is much more effective: restoration of performance occurs 4.5 times faster than with passive rest. Therefore, it is more advisable for students to use active rest in independent physical training.

In conditions of increasing fatigue, the effect of active rest may decrease, and passive rest may increase. Depending on the magnitude of the nature of the load, the degree of development of fatigue in those involved, certain combinations of active and passive recreation - the so-called mixed (combined) recreation.