How and under what conditions does training arise. Cumulative training effect. Biological principles of sports training

It is known that the higher the functionality of the main systems, the more successfully the body tolerates the impact. exercise, and the greater the level of tolerated loads, the more intensively the functional and energy reserves of the body grow. The effectiveness of a training session largely depends on how correctly the training agents and their dosage are chosen in one session. A trainer (teacher) is largely working blind if he does not know what effect a single exercise, a series of exercises, a single session, one training day, a stage of training has on the body. This applies equally to health-improving physical exercises.

Currently, in order to clarify the impact of physical activity, it is customary to study the urgent, delayed and cumulative training effects.

Under urgent The training effect is understood as the changes that occur in the body directly during the exercise and during the next period of rest.

Under retired training effect implies changes in the late phases of recovery - after training, in the following days.

Cumulative the training effect is the changes that have occurred in the body over a long period of training as a result of the summation of the urgent and delayed effects of a large number of sessions.

Medical and pedagogical observations (MPS) are carried out in accordance with these types of training effects in the form of operational, current and milestone examinations that are part of the structure of medical support for PT.

STDs are carried out during operational, current and milestone examinations that are part of the structure of medical support for the AF.

Operational surveys - provide an assessment of the urgent training effect, i.e. changes that occur in the body during exercise and in the next recovery period. In the process of operational examinations, attention should be paid to:

Fixing various indicators directly at the training session (after the entire session, after individual exercises or after various parts of the session);

Studying the reaction of the body before a training session and 20-30 minutes after it (at rest or after an additional load);

IN current observations, the delayed training effect is estimated, i.e. effect in the late phases of recovery (one day after class and the following days). The specific time of these observations may be different:

Daily - in the morning in the conditions of training camps or before a training session;

Daily morning and evening for several days;

At the beginning and end of one or two weeks;

The next day after the lesson (in the morning or before the lesson, i.e. 18-20 hours after the 1st lesson), and sometimes on the following days.

milestone surveys are of great importance for improving the planning and individualization of the training process, because they evaluate the cumulative training effect over a certain period. They are recommended to be organized every 2-3 months (it must be borne in mind that previous physical activity should be excluded). The coach (teacher) receives important information when analyzing the student's self-control data. This information is compared with the materials of the current examinations in patients with HPN and allows us to evaluate the effectiveness of building the training process, to identify in a timely manner the trend towards the development of overtraining.

The cumulative training effect is the result of the summation of the immediate effects of training, realized in the acquisition or improvement of preparedness, which is characterized by the presence of significant adaptive rearrangements of the biological structures and functions of the body, morphological and functional changes in the organs and systems of the body.

With regular training, the trace effects of each training session or competition (competition is the most powerful training stimulus, and any competition or training in a competitive mode leaves serious morphofunctional shifts .., this should be taken into account by those who like to compete often), constantly overlapping each other, are summed up, in as a result, a cumulative training effect arises, which is a derivative of a combination of various trace effects and leads to significant adaptive changes in the state of the athlete's body, an increase in its functionality and sports performance. It is the general result of integrating the effects of a regularly reproduced exercise (or a system of various exercises, which is more relevant for functional all-around).

The degree and direction of these restructurings depend on the general content, construction features and duration of the stages and periods of the training process. In the all-around, when planning and programming the block of strength that follows the endurance block, we come to one result, on the contrary - to relatively different ones, mixing directions - to completely different ones (most often this is the “specialized functionality” that we need, but all three named ways , applicable at different stages of preparation). Or, if you don’t know (don’t plan) what your training plan will have in a couple of months, then you have a bad program, if you don’t know what you will do in a week, then you do not have a program as a clock ..

Thus, the cumulative effect has various manifestations.

Option one: with the full content and construction of training, it is characterized by an ever-increasing level of fitness (for high-level athletes, wave-like fluctuations in the growth of fitness are also possible, up to a decrease in the level of preparedness, relative to the initial one, at certain stages of training).

Option two: frequent (constant) gaps in training programming can lead to the opposite cumulative effect - "overtraining".

Hence, one of the main tasks of the theory and methodology of sports training is the optimization of planning and management of the cumulative effect.

When analyzing the relationship between training sessions and their effect, it is fundamentally IMPORTANT to keep in mind that any training effect is NOT a mechanical consequence of the impact of training (the result of such an impact is only possible for a beginner, and this is a bad result, because an optimized training process would give it a much larger increase for a beginner). The human body as a self-regulating and self-developing system not only reflects the training effects, but actively reacts to them and transforms their effect according to the laws of its functioning, adaptation and development.

Rational training should be based on the internal patterns of the body's responses, patterns of interaction between fatigue and recovery, the transition of acute training effects into urgent ones, and urgent ones into cumulative ones, etc. - all these patterns form the natural basis for building sports training.

Considering the training process as a whole, it is necessary to move on to its larger and more complex structures, it is important here that the content and forms of building training sessions naturally change during the training process and, along with this, KEEP repeating features for a certain time. A number of training sessions that make up a relatively complete repetitive fragment of the training process forms a "microcycle" of training (small cycle). The combination of several microcycles of predominantly the same type constitutes the "mesocycle" of training (the average cycle). Medium Cycle System different type, alternating according to the patterns of building a long-term training process, forms the basis of the structure of annual, semi-annual or close to them in duration cycles of “macrocycles” of training.

The purpose of the lesson: To create conditions for the effective assimilation of hygienic knowledge about favorable conditions for the development of the musculoskeletal system.

Educational task: to expand students' knowledge about the age characteristics of the chemical composition of bones, about the signs of correct posture and its importance for health, to form knowledge about necessary conditions her normal development.

Developing task: to continue the development of scientific and practical skills as a result of interactive and training activities to determine the correctness of one's posture and teach methods of maintaining and strengthening it.

Educational task: to form a cognitive interest in your body, beliefs about the need for physical activity to maintain health.

Lesson form: seminar-training.

Lesson equipment: computer, multimedia projector, educational films on biology, presentation ( Annex 1) , printed manuals: “Correct seating at a desk”, “Curvature of the spine”

I. The main content of the lesson

(The seminar is conducted by students of grade 11. They act as a lecturer, expert, doctor, physical education teacher).

Lecturer 1. The topic of my lecture is “The influence of food quality on the development of the skeleton”.

You know that food contains water, inorganic and organic substances, and that the chemical composition of bones changes with age. In children, the bones are richer in organic matter and therefore have less strength and greater flexibility. And adults have more inorganic substances, so they are fragile. The quantitative ratios of chemicals can also vary depending on the food. Experiments have been carried out in laboratories that clearly demonstrate the influence of food quality on the development of the skeleton and its chemical composition. Four groups of puppies under the same conditions of detention received food of a different nature.

(Slide #2 is shown)

Influence of food quality on the chemical composition of bones and their properties

Thus, for the normal development of the skeleton of a growing organism, dairy food is the most complete, because, in addition to proteins, fats, carbohydrates, it contains vitamins and minerals. Especially milk is rich in calcium salts, which is necessary for the formation of the skeleton during growth.

Remember this!

Physical education teacher. The development of the skeleton is also affected by human motor activity. In people who play sports or physical labor, bumps form on the bones. This contributes to the strength of the connection of the tendons of the muscles with the bone. When working, the muscles are better supplied with blood. And it brings more nutrients and oxygen to muscle cells. It is necessary for the body for normal metabolism.

Open § 12 pp. 43-44. Read "The Importance of Muscle Training". Answer the question: How and under what conditions does the training effect occur?

So, the training effect will not always appear. Physical education lessons at school teach the correct economical movements when walking, running, jumping. It is not often possible to get a training effect in a lesson. Therefore, the main physical activity should be transferred to sports. The sport must be chosen according to ability, health and interest.

Physical exercises develop the chest, respiratory muscles, strengthen the heart, improve the functioning of the digestive system.

What is useful to do?

Swimming is very helpful. This is a kind of body massage, an excellent hardening agent.

Running is a great rest for the nervous system.

Skis. Skiing strengthens the circulatory, respiratory and nervous systems.

A variety of physical labor is also useful. But everything needs a measure.

Lecturer 2. I will tell you about the features of the human spine. Purpose: to equip you with knowledge about the age-related features of the spine, so that you take this into account and protect yourself from unwanted deviations, such as scoliosis.

So, in children, cartilage gaps are large, the vertebral bodies are poorly developed. In an adult, the thickness of the cartilaginous plates between the lumbar vertebrae is 1/3 of the body of the adjacent vertebra. In children of 10-11 years of age -?, in a newborn it is equal to the thickness of the vertebral body. Now it is clear why the spine can be curved in children.

/ Demonstrates slide No. 3, No. 4 Types of curvature of the spine /

The process of ossification of the skeleton ends by the age of 20-23. Consequently, at school age, the skeletal system remains unformed. With an incorrect body position (posture, gait, landing at a desk, body position during sleep), a curvature of the spinal column may occur: to the side - scoliosis, back (round back) - kyphosis, forward (no bends of the spine) - lordosis. They cause a change in the chest, which affects the position and shape of the lungs and heart, and this, in turn, is reflected in their activity. Scoliosis is difficult to treat. Preventive measures are of great importance.

Remember this!

Doctor. One of the necessary conditions for the normal development of the musculoskeletal system is the correct posture, which makes the human figure slim and beautiful. Posture is a skill that maintains the correct position of the body in space. Let's move on to training exercises.

Training1.

Signs of correct posture

(Demonstrates according to the commentary of the "doctor" one of the participants of the seminar. The whole class, standing by the couple, repeats):

1. Keep head and body free and straight.
2. Keep your shoulders at the same level, lower them slightly and take them back.
3. The abdomen is tucked up.
4. The chest protrudes somewhat forward.

How to check if your posture is correct:

(Demonstration of a fragment of the film to determine the correct posture.

Several students come out to the wall. Follow the doctor's orders

1. Stand against the wall, tightly pressing the back of the head, shoulder blades, buttocks, calves and heels.

2. Raise the chin slightly.

3. Move away from the wall, maintaining the position of the body.

Walking is so difficult, but if you control your body position 2-3 times a day, it will help you form correct posture and most importantly, stay healthy.

Training 2.

(Demonstration of types of improper seating at a desk according to the table”)

Doctor: It is very harmful to sit like this:

1. Sit sideways to the table, lowering your left hand down.

2. Sit, constantly bending over and bowing your head low.

3. Sit on the edge of a chair with support on one thigh.

4. Sit with your chest pressed against the edge of the table.

5. Sit with one leg underneath you.

How can this affect health? Internal organs are located incorrectly, are in a squeezed position, their work is difficult. Curvature of the spine in the thoracic spine - arcuate kyphosis may develop. At the same time, shoulders pushed forward and lowered down, a somewhat sagging stomach are observed.

Training 3.

Techniques for checking the correctness of your landing at the desk:

(all students repeat)

1. Put your elbow on the desk, the tips of the outstretched fingers should touch the temple.
2. A palm should pass between the desk and the chest.

II. Anchoring

Teacher: And now let's check the knowledge of the factors that can spoil or preserve the support - propulsion system. Let's do the test on the leaflets in duplicate. Give one copy to the teacher. On the second copy, immediately check the correctness of your answers and rate yourself according to the scale.

(The test is shown on slide #5.)

Test

(select multiple correct answers)

1. What is included in the musculoskeletal system?

G. Tendons

2. At what age does the formation of the musculoskeletal system end?

A. 17-19 years old

B.20-23 years old

3. What causes can cause a violation in the development of the skeleton in a growing organism?

A. Rational nutrition

B. Improper seating at the table

B. Poor nutrition

D. Lack of self-control

4. What is posture?

A. Habitual body position

B. A skill that ensures the habitual position of the body in space.

B. Habitual position of the head and hands

5. What food is the most complete for a growing organism?

A. Vegetable

B. Dairy

B. Mixed

6. What types of curvature of the spine are there?

A. Lordoz

B.S bends

G. Scoliosis

7. What sports in childhood and adolescence are most useful for the correct formation of the legs?

B. Rhythmic gymnastics

D. Figure skating

(After the students have turned in their work, slide No. 6 is shown with a rating scale and the correct answers.)

III. Homework. (Select one of the tasks.)

1. Prepare a message about the life of famous athletes, their sporting achievements.

2. Compose the cinquain “Musculoskeletal system”.

3. Make a list of sports for development:

a) legs and feet;

b) muscles of the chest and arms.

In sports practice, biochemical indicators are often used to quantify adaptation to muscular work: urgent ,retired And cumulative training effects .

Urgent training effect characterizes adaptation. At its core, the urgent training effect is a biochemical shift in the athlete's body, caused by the processes that make up the urgent adaptation. These shifts are fixed during exercise and during emergency recovery. By the depth of the detected biochemical changes, one can judge the contribution of individual methods of ATP production to the energy supply of the work done.

So, according to the values IPC And ANSP it is possible to assess the state of aerobic energy supply. Increasing lactate concentration , decrease in pH value , noted in the blood after performing work "to failure" in the zone of submaximal power, characterize the possibilities of the glycolytic pathway of ATP resynthesis. Another indicator of the state of glycolysis is lactate oxygen debt (also measured after running to failure with submaximal power). Value alactic oxygen debt , determined after the load "to failure" in the zone of maximum power, indicates the contribution of the creatine phosphate reaction to the energy supply of the work performed.

Delayed training effect represents the biochemical changes that occur in the body of an athlete in the coming days after training, i.e. during the delayed recovery period. The main manifestation of the delayed training effect is supercompensation substances used during physical work. These, first of all, should include muscle proteins, creatine phosphate, muscle and liver glycogen.

Cumulative training effect reflects the biochemical shifts that gradually accumulate in the athlete's body during long-term training. In particular, the increase in the indicators of urgent and delayed effects during long-term training can be considered as a cumulative effect.

The cumulative effect is specific, its manifestation largely depends on the nature of the training loads.

The effectiveness of the functioning of the competition system, i.e. achievement of the planned sports results in certain starts and at the right time is ensured by an effective training system.

The training process is the basis of sports training, determines the nature and content of all motor activity, as well as financial, logistical, informational, scientific and medical support and rehabilitation measures.

In the process of training activities, an athlete improves his physical, technical, tactical and mental fitness, and successful prerequisites for achieving their high level are the upbringing of a person and the level of his intellectual abilities.

The term "training" comes from the English word training, meaning exercise. For a long time, this meaning was also invested in the concept of "sports training", meaning by this term the repeated performance of a sports exercise in order to achieve the highest result.

Gradually, the content of the concept of "sports training" has expanded and is now understood as a planned pedagogical process, including the training of an athlete in sports techniques and tactics and the development of his physical abilities.

Training effect- changes in muscle tissue and various organs as a result of training. They are manifested in the improvement of various functions of the body and the increase in physical fitness.

Types of training effects:

Strengthening the maximum functionality of the whole organism, its leading systems;

Increasing the economy, efficiency of the whole organism, its leading systems.

The first effect is determined by the growth of the maximum indicators during the performance of limit tests. They reflect the current maximum capabilities of the body, essential for this type of exercise. For example, the effect of endurance training is indicated by an increase in the maximum capacity for oxygen uptake, maximum consumption oxygen and the duration of muscle work for endurance.

The second effect is manifested in a decrease in functional shifts in the activity of other organs and systems of the body when performing certain work. So, when performing the same load, a trained and untrained person has lower rates for the latter. For a trained individual, there will be lower functional changes in heart rate, respiration, or energy intake.

These positive effects are based on:

Structural and functional changes in the leading organs of vital activity when performing certain work;

Improvement of the central nervous, endocrine and autonomic cellular regulation of functions in the process of performing physical exercises.

One of the main issues in physical training is the choice of appropriate, optimal loads. They can be determined by the following factors:

Rehabilitation after all kinds of past diseases, including chronic ones;

Rehabilitation and health-improving activities to relieve psychological and physical stress after work;

Maintaining existing fitness at the current level;

Increasing physical fitness;

The development of the functional capabilities of the body.

As a rule, there are no serious problems with the choice of loads in the second and third cases. The situation is more complicated with the choice of loads in the first case, which is the main content of therapeutic physical culture.

In the latter case, an increase in the functional capabilities of individual organs and the whole organism, i.e., the achievement of a training effect, is achieved if the systematic training loads are significant enough and exceed a certain threshold load during the training process. Such a threshold training load should exceed the daily one.

The threshold loading principle is called the progressive overload principle.

The basic rule in choosing threshold loads is that they should match the current functionality. this person. So, the same load can be effective for a poorly trained person, but ineffective for an untrained person.

Consequently, the principle of individualization relies heavily on the principle of threshold loads. It follows from it that when determining the training loads, both the coach and the trainee himself must have a sufficient idea of ​​the functional capabilities of his body.

The principle of gradualness in increasing loads is also a consequence of the physiological principle of threshold loads, which should gradually increase with increasing fitness. Depending on the goals of training and the personal abilities of a person, physical activity should have a different degree. Different thresholds are applied to enhance or maintain the level of existing functionality.

The main parameters of physical activity are its intensity, duration and frequency, which together determine the volume of the training load. Each of these parameters plays an independent role in determining the training effectiveness, but their relationship and mutual influence are no less important.

The most important factor, which affects the training efficiency, is the intensity of the load. When this parameter and the initial level of functional readiness are taken into account, the influence of the duration and frequency of training may not play within certain limits. significant role. In addition, the value of each of the load parameters significantly depends on the choice of indicators by which training effectiveness is judged.

So, for example, if the increase in maximum oxygen consumption largely depends on the intensity of training loads, then the decrease in heart rate during test submaximal loads depends more on the frequency and total duration of training sessions.

Optimal threshold loads also depend on the type of training (strength, speed-strength, endurance, game, technical, etc.) and on its nature (continuous, cyclic or repeated-interval). So, for example, an increase in muscle strength is achieved by training with large loads (weight, resistance) with a relatively small repetition of them in each workout. An example of a progressively increasing load in this case is the repetitive maximum method, which is the maximum load that a person can repeat a certain number of times. With the optimal number of repetitions from 3 to 9, as fitness increases, the weight is increased so that this number is maintained at near-limit stress. The threshold load in this case can be considered a weight value (resistance) exceeding 70% of an arbitrary maximum strength trained muscle groups. In contrast, endurance increases as a result of training with a high number of repetitions at relatively low loads. When training endurance, to determine the threshold load, it is necessary to take into account the intensity, frequency and duration of the load, its total volume.

There are several physiological methods for determining the intensity of the load. The direct method is to measure the rate of oxygen consumption (l/min) - absolute or relative (% of maximum oxygen consumption). All other methods are indirect, based on the existence of a relationship between the intensity of the load and some physiological indicators. One of the most convenient indicators is the heart rate. The basis for determining the intensity of the training load by heart rate is the relationship between them: the greater the load, the greater the heart rate. To determine the intensity of the load in different people, not absolute, but relative indicators of heart rate are used (relative heart rate as a percentage or relative working gain as a percentage).

Relative working heart rate (% HRmax) is the percentage of the heart rate during exercise and the maximum heart rate for that person. Approximate heart rate max. can be calculated using the formula:

HR max. 220 - human age (years) beats / min.

It should be remembered that there are quite significant differences in heart rate max. for different people of the same age. In some cases, beginners with a low level of physical. training heart rate max. Should be calculated using the formula:

HR max. 180 - human age (years) beats / min.

When determining the intensity of training loads by heart rate, two indicators are used: threshold and peak heart rate. Threshold heart rate is the lowest intensity below which no training effect occurs. Peak heart rate is the highest intensity that should not be exceeded as a result of a workout. Approximate indicators of heart rate in healthy people involved in sports can be:

threshold - 75%,

peak - 95%

from the maximum heart rate. The lower the level of physical fitness of a person, the lower the intensity of the training load should be. As fitness increases, it should gradually increase, up to 80 - 85% of the maximum oxygen consumption (up to 95% of the heart rate).

Zones of work by heart rate beats / min.:

Up to 120 - preparatory, warm-up, main exchange;

Up to 120 - 140 - restorative and supportive;

Up to 140 - 160 - developing endurance, aerobic;

Up to 160 - 180 - developing speed endurance;

Over 180 - speed development.