Summary: The development of human power abilities. Methodology for developing maximum strength Improving strength abilities
Force abilities- these are the athlete's ability to overcome external resistance or to counteract it due to the efforts of the muscles. Power abilities are manifested:
- in maximum strength (peak strength that the neuromuscular system can develop with the highest voluntary muscle contraction);
- in fast strength (the ability to cope with resistance with an extremely high speed of muscle contraction - typical for jumping);
- in explosive power (the ability to show the maximum possible force in the minimum time is characteristic of throwing and throwing movements);
- in strength endurance (the ability to maintain a high degree of muscular effort for a long time).
The effectiveness of improving any of the manifested components of strength abilities depends on many indicators and factors, first of all, on how optimal were the training loads according to the criteria of specificity, complexity, direction and magnitude, how they were distributed in classes and cycles of various activities. Under the influence of strength training
capabilities of the muscular apparatus. In this regard, the question of the biomechanical, physiological, biochemical mechanisms that determine these possibilities seems to be very important.
Building Athlete Strength
The maximum muscle strength produced by one muscle depends on its length, the number of fibers that form the muscle group and their thickness. Also, in addition to this, the strength shown is largely influenced by the composition of the muscle (the ratio of fibers in it different type), mechanical conditions of muscle traction. It should also be noted that the functions of different parts of the muscle can be different.
The distribution of muscle fibers in this case is such that the moments of force created by them regarding the joint invariably coincide in direction. Thus, strength development is carried out by improving muscle and coordination factors, and in most varieties of motor activity, coordination indicators are of key importance. Therefore, when choosing strength exercises, you need to rely primarily on multiple repetitions of exercises that improve intermuscular and intramuscular coordination.
The basis of the methodology for developing strength abilities is determined by loop repeat playback the main variations of muscle contractions, and is carried out in strength physical exercises performed in the available modes:
- a) isometric;
- b) isotonic;
- c) isokinetic.
IN isometric mode, the movement of the body or its segments does not occur. Those involved, while stationary, either voluntarily strain a certain muscle group, or exert pressure on any surface with their hands or feet.
For isotonic training regime is characterized by dynamic work with weights. At the same time, the arsenal of weights is quite wide and varied: from traditional barbells and dumbbells, to specialized weights used in specialized exercises (lead belts, the same shins for runners, jumpers, etc.), and a simulator of this type, as “ Universal".
isokinetic the strength training regimen arose as a result of the desire to eliminate one of the significant shortcomings of the isotonic regimen. When performing exercises in the isotonic mode, the strength shown by the muscles is different in different phases of movement and its maximum is short-lived. The isokinetic mode of operation helps to maintain maximum tension and a constant speed of movement throughout the entire amplitude with the help of special technical devices.
One of the most important methodological problems in the development of strength abilities is the correct selection of resistance value. Its solution is possible only with an understanding of the features of movements performed with various muscle tensions.
Strength development. Basic techniques
The isotonic regimen is the most common in the training process and is implemented in practice using two main techniques: maximum effort and lifting of unlimited weight.
When using the maximum effort method, the load mass is limiting (or near-limiting) and therefore the number of repetitions is small (1-3). Careful attention should be paid to weight lifting of maximum weight, the STE of which is characterized by the strongest emotional arousal and a great impact on the central nervous system. The second method of strength development is repeated lifting of non-limiting weight. It is used in two variations:
- the number of repetitions until pronounced fatigue (for the development of strength qualities);
- the number of repetitions is such that the speed of exercises with loads does not decrease (to increase speed-strength qualities).
The first variant of the repeated method is widely used in the development of maximum strength. When using it, there is a significant activation of anabolic processes in the muscles, resulting in an increase in the thickness of muscle fibers. In the second version of the repeated method, weights are used, the mass of which allows, firstly, to perform movements at maximum speed and, secondly, not to distort the technique of motor action.
Isometric exercises can be used as an additional training tool, as well as in classes in the post-traumatic period. In this case, they can be performed in the following mode: the duration of the exercises is 5-10 s; developed force - maximum; rest interval - a quarter of a minute; the number of repetitions in the series - up to 6 times; rest between series - up to 2 minutes. The load on each muscle group is 3 series, and if you develop the strength of two or three muscle groups in a lesson with the help of these exercises, then the time spent in isometric training will not exceed 15-20 minutes.
The advantage of isometric exercises is considered to be simplicity their implementation, availability practice almost anywhere, safety. However, this method is also not without significant drawbacks. In addition to the above, there are difficulties with controlling the magnitude of isometric tension (does the trainee really develop limiting or some given efforts?).
The method of education of strength endurance provides complex effect on the body's ability to efficiently use oxygen, on aerobic and anabolic processes in the muscles, the psychological resistance of those involved in pain associated with an impressive concentration of decay products in the working organs. Strength endurance develops most effectively when performing special exercises that place high demands on the working muscle groups that carry the main load in a particular exercise.
Strength training and load weight
Weight value in long-term exercises of submaximal and high power work ranges from 40 to 80% of the maximum possible. When performing exercises of maximum and short-term submaximal power, the load should reach 75-100% of the maximum result of repetitions in a particular exercise. As a rule, the duration of operation is in the range from 30 s to 2 min. The duration of rest breaks depends on the duration of the work and its nature. With short-term exercises (30-60 s), rest pauses should be determined by heart rate. The next exercise should be started with a heart rate of 110-120 beats / min.
Strength endurance is specific for various resistances, 30% gives a slight transfer towards strength endurance, and 80% - vice versa.
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INTRODUCTION
CHAPTER I. ANALYSIS OF SCIENTIFIC AND METHODOLOGICAL LITERATURE ON THE PROBLEM OF RESEARCH
1.5 Statement of the problem
CHAPTER II. PURPOSE, OBJECTIVES, METHODS AND ORGANIZATION OF THE RESEARCH
2.2 Research methods
2.3 Organization of the study
Chapter III. PEDAGOGICAL EXPERIMENT
3.1 Experimental sets of exercises aimed at developing strength abilities in boys aged 16-17
3.2 Results of the pedagogical experiment
BIBLIOGRAPHY
INTRODUCTION
Relevance:
It is customary to call physical qualities congenital (genetically inherited) morphological and functional qualities, due to which the physical (materially expressed) activity of a person is possible, which receives its full manifestation in expedient motor activity. The main physical qualities include muscle strength, speed, endurance, flexibility and agility.
With regard to the dynamics of changes in indicators of physical qualities, the terms "development" and "education" are used. The term development characterizes the natural course of changes in physical quality, and the term education provides for an active and directed impact on the growth of physical quality indicators.
In modern literature, the terms "physical qualities" and "physical (motor) abilities" are used. However, they are not identical. In the very general view motor abilities can be understood as individual characteristics that determine the level of human motor capabilities.
The basis of a person's motor abilities is physical qualities, and the form of manifestation is motor skills and abilities. Motor abilities include power, speed, speed-strength, motor-coordination abilities, general and specific endurance. It must be remembered that when it comes to the development of muscle strength or speed, this should be understood as the process of developing the corresponding strength or speed abilities.
Strength abilities are the ability of a person to overcome external resistance or resist it due to muscle efforts (tensions). The development of strength abilities is facilitated by such a young sport as crossfit.
CrossFit is a system of physical training created by Greg Glassman, based on the performance of physical exercises from various sports.
A physical culture and sports teacher should know well the basic means and methods of developing various motor abilities, as well as ways to organize classes. In this case, he will be able to more accurately select the optimal combination of means, forms and methods of improvement in relation to the specific conditions of sports activities.
This study is relevant and significant due to the fact that one of the main tasks solved in the process of physical education is to ensure the optimal development of physical qualities inherent in a person.
Object of study: the educational process of development of strength abilities in boys of 10-11 grades.
Subject of study: sets of exercises from CrossFit aimed at developing strength abilities.
Hypothesis:
We assume that the indicators of strength abilities in boys aged 16-17 will increase if a number of requirements are met:
1) analyzed the scientific_methodical literature on the research problem,
2) developed and selected sets of exercises for the development of strength abilities;
3) the effectiveness of these complexes has been verified.
Practical significance: this subject of research can be used in general education schools, higher and secondary specialized educational institutions, children's health camps.
The scientific novelty lies in the substantiation of the complexes of physical exercises from crossfit, aimed at developing strength abilities in older boys.
Defense provisions:
1. Experimental sets of exercises from crossfit for the development of strength abilities in young men aged 16-17.
2. The results obtained during the pedagogical experiment.
CHAPTER I. ANALYSIS OF SCIENTIFIC AND METHODOLOGICAL LITERATURE ON THE PROBLEM OF RESEARCH
1.1 general characteristics and classification of power abilities
The performance of any movement, or the preservation of any posture of the human body is due to the work of the muscles. The magnitude of the effort developed in this case is usually called muscle strength.
Muscular strength as a characteristic of a person's physical capabilities is the ability to overcome external resistance or counteract it due to muscle tension.
The concept of "strength" is primarily physical. In mechanics, it expresses the measure of the interaction of bodies, the reason for their movement. Therefore, in the physical sense (as a vector quantity), force is understood when the quantitative side of human interaction is considered, say, with a support, projectile or other external object. In other words, in this case, the result of the movement, its working effect, is estimated through force.
If we are talking about the source of movement, then, speaking of force, they mean the ability of a person to do work, and this ability acts as the reason for the movement of the body or its individual links. In this case, we mean the traction force of human muscles, that is, a physiological phenomenon.
And, finally, the concept of "strength" is used as one of the qualitative characteristics of a person's voluntary movements that solve a specific motor task. Here, strength, together with such criteria as speed, endurance, dexterity, etc., acts as a pedagogical concept that evaluates the qualitative side of the movement being performed.
The strength of a person is defined as his ability to overcome external resistance through muscular effort. That is, the concept of “strength” means any ability of a person, by muscle tension, to overcome mechanical and biomechanical forces that impede action, to counteract them, thereby ensuring the effect of action (despite the obstructing forces of gravity, inertia, environmental resistance, etc.).
One of the most significant moments that determine muscle strength is the mode of muscle work. In the process of performing motor actions, muscles can show strength:
1. When reducing its length (overcoming, i.e. myometric mode, for example, bench press, lying on a horizontal bench with a medium or wide grip).
2. With its lengthening (inferior, i.e., plyometric mode, for example, squatting with a barbell on the shoulders or chest).
3. Without changing the length (holding, i.e., isometric mode, for example, holding outstretched arms with dumbbells tilted forward for 4-6 s).
4. With a change in both length and muscle tension: mixed, i.e. auxotonic mode. For example, lifting, forcefully point-blank on the rings, lowering the arms to the sides (“cross”) and holding in the “cross”.
The first two modes are typical for dynamic muscle work, the third is typical for static, and the fourth for statodynamic muscle work. These modes of muscle work are denoted by the terms dynamic strength and static strength. The greatest magnitudes of force are manifested with inferior muscle work, sometimes 2 times greater than isometric indicators.
In the case when the athlete's efforts are not accompanied by movement, they speak of a static (isometric) mode of muscle work ("static strength"). In static mode, tense muscles do not change their length. Static force is characterized by its two features of manifestation:
But most often the force manifests itself in movement, in the so-called dynamic mode (“dynamic force”).
Dynamic muscle work occurs either in an overcoming mode or in a yielding mode. In the first case, the working muscles contract and shorten (for example, when squeezing the barbell), in the second, being in a tense state, they stretch and lengthen (for example, during depreciation bending of the legs at the moment of landing after a jump). In addition, dynamic work can occur at different speeds, with different accelerations and decelerations, as well as with a uniform manifestation of force. The latter at different speeds of movement is called isotonic mode, and at a constant speed of movement - isokinetic.
According to the nature of efforts in dynamic force, there are three types:
1. Explosive strength: the manifestation of strength with maximum acceleration, which is typical, for example, for speed-strength exercises (jumping, throwing, sprinting, individual elements of wrestling, boxing, sports games, and others).
2. Rapid strength: the manifestation of strength with non-maximal acceleration, for example, when performing fast (but not extremely fast) movements in running, swimming, cycling and others.
3. Slow force, manifested with relatively slow movements, with little or no acceleration. Typical examples are the barbell press, push-ups on the rings or the bar.
In any mode of muscle work, strength can be manifested slowly and quickly. This is the nature of their work.
The force shown in the inferior mode in different movements depends on the speed of movement: the greater the speed, the greater the force.
Under isometric conditions, the speed is zero. The force exerted in this case is slightly less than the force in plyometric mode. Less force than in the static and yielding modes, the muscles develop in the overcoming mode. With an increase in the speed of movements, the magnitude of the manifested force decreases.
In slow movements, i.e., when the speed of movement approaches zero, the magnitude of the force does not differ significantly from the magnitude of the force in isometric conditions.
Strength abilities are a complex of various manifestations of a person in a certain motor activity, which are based on the concept of "strength". Assessing the amount of effort in a particular exercise or simple movement, the terms "absolute" and "relative" force are used.
Strength abilities are necessary in all major sports, but to varying degrees and in different proportions. In some sports, strength abilities are required to a greater extent, in others - speed-strength, and in others - strength endurance.
In accordance with these modes and the nature of muscle activity, human power abilities are divided into two types:
1) actually power, which manifest themselves in a static regime and slow movements;
2) speed-strength, showing when performing fast movements of an overcoming and yielding nature or when quickly switching from yielding to overcoming work.
Quantitative (level) and qualitative indicators of strength abilities depend on various factors. Among them are: proper muscular, central nervous and personal-psychic factors.
The muscle factors proper include the contractile properties of the muscles, which depend on the ratio of white, relatively fast-twitching, and red, relatively slow-twitching muscle fibers, the activity of muscle contraction enzymes, the power of the mechanisms of anaerobic energy supply of muscle work, the physiological diameter and mass of muscles, the quality of muscle coordination.
The essence of the central nervous factors is the intensity (frequency) of the effector impulses sent to the muscles, the coordination of their contraction and relaxation, the trophic influence of the central nervous system on their functions.
Personal-psychic factors include motivational and volitional components of the will, as well as emotional processes that contribute to the manifestation of maximum or intense and prolonged muscle tension.
In addition to these main factors, biomechanical (the strength of the links of the musculoskeletal system, the magnitude of the masses to be moved, etc.), biomechanical (hormonal) and physiological (features of the functioning of the peripheral and central circulation, respiration, etc.) have their influence on the manifestation of power abilities, and as well as various environmental conditions.
The contribution of these factors, of course, in each specific case varies depending on the specific motor actions and the conditions for their implementation, the type of power abilities, age, gender and individual characteristics of children.
The results of genetic studies suggest that the level of human strength is largely determined by environmental factors (training, self-study, etc.).
The tasks of developing strength abilities are:
1. General harmonious development of all muscle groups of the human musculoskeletal system. It is solved by using selective strength exercises. Here their volume and content matter. They should ensure the proportional development of various muscle groups. Outwardly, this is expressed in the appropriate forms of physique and posture. The internal effect of the use of strength exercises is to ensure a high level of vital body functions and the implementation of physical activity. Skeletal muscles are not only organs of movement, but also a kind of peripheral hearts that actively help blood circulation, especially venous circulation.
2. Versatile development of power abilities in unity with the development of vital motor actions (skills and habits). This task involves the development of power abilities of all major types.
3. Creation of conditions and opportunities (bases) for further improvement of strength abilities within the framework of a particular sport or in terms of professionally applied physical training. The solution of this problem allows satisfying a personal interest in the development of strength, taking into account motor talent, a sport or a chosen profession. Strength training can be carried out in the process of general physical training (to strengthen and maintain health, improve body shapes, develop the strength of all human muscle groups) and special physical training (educate various strength abilities of those muscle groups that have great importance when performing basic competitive exercises). In each of these directions there is a goal that determines a specific setting for the development of strength and tasks that need to be solved based on this setting.
Thus, the development of strength abilities in schoolchildren of grades 10-11 is a necessary component of physical development, however, when developing strength abilities in this category of schoolchildren, it is necessary to take into account their physical and psychological characteristics.
Strength (strength abilities) - the ability of people to counteract external resistance or overcome it with muscle efforts.
There are proper power abilities and their combination with other physical abilities (speed-strength, power agility, power endurance).
Actually power abilities are manifested:
1) with relatively slow muscle contractions, in exercises performed with near-limit, maximum weights (for example, when squatting with a barbell of a sufficiently large weight);
2) with muscle tension of the isometric (static) type (without changing the length of the muscle). Accordingly, a distinction is made between slow force and static force.
Actually power abilities are characterized by high muscle tension and are manifested in overcoming, yielding and static modes of muscle work. They are determined by the physiological diameter of the muscle and the functionality of the neuromuscular apparatus.
Static force is characterized by its two features of manifestation:
1) with muscle tension due to active volitional efforts of a person (active static force);
2) when trying to external forces or under the influence of a person's own weight, forcibly stretch a tense muscle (passive static force).
The education of the actual strength abilities can be aimed at developing maximum strength (weightlifting, kettlebell lifting, power acrobatics, athletics throwing, etc.); general strengthening of the musculoskeletal system involved, necessary in all sports (general strength) and body building (bodybuilding).
Speed-strength abilities are characterized by non-limiting muscle tensions, manifested with the necessary, often maximum power in exercises performed at a significant speed, but, as a rule, not reaching the limit value.
They are manifested in motor actions, in which, along with significant muscle strength, speed of movements is also required (for example, repulsion in long and high jumps from a place and from a run, the final effort when throwing sports equipment, etc.).
At the same time, the more significant the external burden overcome by the athlete (for example, when lifting a barbell to the chest), the greater the role played by the power component, and with less weight (for example, when throwing a javelin), the importance of the speed component increases.
Speed-strength abilities include:
1) fast power;
2) explosive power.
Fast strength is characterized by unlimited muscle tension, which is manifested in exercises that are performed at a significant speed that does not reach the limit value.
Explosive strength reflects the ability of a person in the course of performing a motor action to achieve maximum strength indicators in the shortest possible time (for example, at a low start in sprinting, in athletics jumping and throwing, etc.).
Explosive force is characterized by two components: starting force and accelerating force.
Starting strength is a characteristic of the ability of muscles to quickly develop working effort at the initial moment of their tension.
Accelerating force - the ability of muscles to quickly increase the working force in the conditions of their contraction that has begun.
Specific types of strength abilities include strength endurance and strength agility.
Strength endurance is the ability to withstand fatigue caused by relatively prolonged muscle tension of significant magnitude.
Depending on the mode of muscle work, static and dynamic strength endurance are distinguished. Dynamic strength endurance is typical for cyclic and acyclic activities, and static strength endurance is typical for activities associated with maintaining working tension in a certain position. For example, when resting the hands to the sides on the rings or holding the hand while firing a pistol, static endurance is manifested, and with repeated push-ups in the lying position, dynamic endurance is affected.
Strength agility is manifested where there is a changeable nature of the mode of muscle work, changing and unforeseen situations of activity (rugby, wrestling, bandy, etc.). It can be defined as "the ability to accurately differentiate muscle efforts of various magnitudes under conditions of unforeseen situations and mixed modes of muscle work."
In physical education and in sports training, to assess the degree of development of the actual strength abilities, absolute and relative strength are distinguished.
Absolute strength is the maximum force exerted by a person in any movement, regardless of the mass of his body.
Relative strength - the strength shown by a person in terms of 1 kg of its own weight. It is expressed as the ratio of maximum force to the mass of the human body.
In motor actions where you have to move your own body, relative strength is of great importance.
In movements where there is little external resistance, the absolute force does not matter, if the resistance is significant, then it acquires a significant role and is associated with the maximum explosive effort.
The results of the research suggest that the level of a person's absolute strength is largely determined by environmental factors (training, self-study, etc.).
At the same time, indicators of relative strength are more influenced by the genotype.
Speed-strength abilities are approximately equally dependent on both hereditary and environmental factors. Static strength endurance is determined to a greater extent by genetic conditions, and dynamic strength endurance depends on mutual conditions.
The most significant rates of increase in the relative strength of various muscle groups are observed in primary school age, especially in children from 9 to 11 years old. It should be noted that in these periods of time, power abilities are most amenable to targeted influences. When developing strength, one should take into account the morphological and functional capabilities of a growing organism.
The most favorable periods for the development of strength in boys and young men are considered to be from 13-14 to 17-18 years of age. In girls and girls, a favorable period is considered to be from 11-12 to 15-16 years, which largely corresponds to the proportion of muscle mass in total body weight (by 10-11 years it is approximately 23%, by 14-15 years - 33% , by the age of 17-18 - 45%).
Thus, we can conclude that the age of the target audience of this study, namely the age of boys in grades 10-11, is a favorable period for the development of strength.
1.2 Methods for developing strength abilities
Methods of physical education are understood as methods of applying physical exercises.
In physical education, two groups of methods are used: specific and general pedagogical.
Specific methods of physical education include:
1) methods of strictly regulated exercise;
2) game method;
3) competitive method.
With the help of these methods, specific tasks related to teaching the technique of performing physical exercises and educating physical qualities are solved.
General pedagogical methods include:
1) verbal methods;
2) methods of visual influence.
None of the methods can be limited in the methodology of physical education as the best. Only the optimal combination of these methods in accordance with methodological principles can ensure the successful implementation of a complex of tasks of physical education.
Strength training can be carried out in the process of general physical training and special physical training. In each of these directions there is a goal that determines a specific setting for the development of strength and tasks that need to be solved based on this setting. In this regard, certain means and methods of educating strength are selected.
Strength training methods can be conventionally grouped into four groups.
First group. Methods of repeated exercise using non-limiting weights:
1. In exercises performed at an average and variable pace, aimed at strengthening the musculoskeletal system and increasing muscle mass.
2. In exercises performed at the fastest possible pace, aimed at increasing speed-strength abilities.
3. In exercises aimed mainly at increasing muscle mass.
4. In exercises, the main task of which is to develop strength endurance.
Second group. Methods of repeated exercise using marginal and near-limit efforts:
1. In exercises performed in overcoming and yielding modes of work, aimed at increasing the maximum muscle strength.
2. The use of medium and high effort to failure in exercises aimed at increasing muscle mass.
3. Impact method aimed at increasing explosive power.
4. Isokinetic method (with constant speed). The use of load to failure according to the circular working amplitude of movement, set with the help of appropriate simulators, aimed at increasing specific strength abilities.
Third group. Methods of repeated exercise using static body positions:
1. The method of isometric efforts (increase in strength in a static mode.
2. Stato-dynamic method.
3. The method of training strength with the help of training devices.
Fourth group. Non-specific methods of educating strength abilities:
1. Muscle electrical stimulation method aimed at strengthening the musculoskeletal system.
2. Education of self-strength abilities with passive muscle stretching.
When improving speed-strength qualities, it is advisable to perform 60% of the exercises in the overcoming mode, 30% - in the inferior mode and 10% - in the static (isometric) mode.
The maximum effort method involves performing tasks related to the need to overcome maximum resistance (for example, lifting a barbell of maximum weight). This method ensures the development of the ability to concentrate neuromuscular efforts, gives a greater increase in strength than the method of unlimited efforts. In work with beginners and children, it is not recommended to use it, but if it becomes necessary to use it, then strict control over the implementation of the exercises should be ensured.
The method of unlimited effort involves the use of unlimited weights with a maximum number of repetitions (to failure). Depending on the size of the burden, which does not reach the maximum value, and the direction in the development of strength abilities, a strictly normalized number of repetitions is used from 5-6 to 100.
The unlimited effort method consists of two methods.
In physiological terms, the essence of this method of developing strength abilities is that the degree of muscle tension approaches the maximum as fatigue approaches (by the end of such activity, the intensity, frequency and sum of nerve-effector impulses increase, an increasing number of motor units are involved in the work, synchronization increases). their stresses). Serial repetitions of such work with unlimited weights contribute to a strong activation of metabolic and trophic processes in the muscular and other body systems, and contribute to an increase in the overall level of the body's functional capabilities.
Method of dynamic forces. The essence of the method is to create the maximum power voltage by working with unlimited weights at maximum speed. The exercise is performed with full amplitude. This method is used in the development of fast strength, i.e. ability to display great strength in conditions of rapid movements.
The "shock" method provides for the performance of special exercises with instantaneous overcoming of the impact load, which are aimed at increasing the power of efforts associated with the most complete mobilization of the reactive properties of the muscles (for example, jumping from an elevation 45-75 cm high, followed by an instant jump up or long jump ). After a preliminary rapid stretch, a more powerful muscle contraction is observed. The value of their resistance is given by the mass of their own body and the height of the fall.
Experimentally, the optimal range of jumping heights of 0.75-1.15 m was determined. However, practice shows that in some cases, for insufficiently trained athletes, it is advisable to use lower heights - 0.25-0.5 m.
Method of static (isometric) efforts. Depending on the tasks solved in the development of strength abilities, the method involves the use of isometric stresses of various magnitudes. In the case when the task is to develop maximum muscle strength, isometric stresses are used in 80-90% of the maximum duration
4-6 sec 100% - 1-2 sec. If the task is to develop a general strength, use isometric stresses of 60-80% of the maximum with a duration of 10-12 s. in every repetition. Usually in training, 3-4 exercises are performed for 5-6 repetitions of each, rest between exercises is 2 minutes.
When cultivating maximum strength, isometric tensions should be developed gradually. After performing isometric exercises, you need to perform relaxation exercises. Training is carried out for 10-15 minutes.
Isometric exercises should be included in classes as an additional means for developing strength.
The disadvantage of isometric exercises is that strength is manifested to a greater extent at those articular angles at which the exercises were performed, and the level of strength is maintained for a shorter time than after dynamic exercises.
static dynamic method. It is characterized by a consistent combination in the exercise of two modes of muscle work - isometric and dynamic. To develop strength abilities, 2-6 second isometric exercises are used with an effort of 80-90% of the maximum, followed by dynamic explosive work with a significant reduction in weight (2-3 repetitions per approach, 2-3 series, rest 2-4 minutes between series ). The use of this method is expedient if it is necessary to cultivate special strength abilities precisely with a variable mode of muscle work in competitive exercises.
circuit training method. Provides a complex effect on various muscle groups. Exercises are carried out by stations and are selected in such a way that each subsequent series includes new group muscles. The number of exercises that affect different muscle groups, the duration of their performance at the stations depend on the tasks solved in the training process, age, gender and preparedness of those involved. A set of exercises using non-limiting weights is repeated 1-3 times in a circle. Rest between each repetition of the complex should be at least 2-3 minutes, during which relaxation exercises are performed.
The game method provides for the development of strength abilities mainly in game activities, where game situations force you to change the tension modes of various muscle groups and deal with the growing fatigue of the body.
These games include:
1) requiring retention of external objects (for example, a partner in the game "Horsemen");
2) games with overcoming external resistance (for example, "Tug of war");
3) games with alternating voltage modes of various muscle groups (for example, various relay races with carrying loads of various weights).
Consider control exercises to determine the level of development of strength abilities.
In the practice of physical education, quantitative and strength capabilities are evaluated in two ways:
1) with the help of measuring devices - dynamometers, dynamographs, tensometric force-measuring devices;
2) with the help of special control exercises, strength tests.
Modern measuring devices allow you to measure the strength of almost all muscle groups in standard tasks, as well as in static and dynamic efforts.
In mass practice, special control exercises 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 maximum weight that the practitioner can lift.
To determine the level of development of speed-strength abilities and strength endurance, the following control exercises are used: jumping rope, pull-ups, push-ups on parallel bars, from the floor or from a bench, lifting the body from a prone position with bent knees, hanging on bent and half-bent arms, lifting coup on a high bar, long jump from a place with two legs, triple jump from foot to foot, raising and lowering straight legs to the limiter, jumping up with and without a wave of arms, throwing a stuffed ball from various starting positions with both and one hand and 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 throwing, jumping, etc.
For most of these control tests, studies have been carried out, standards have been drawn up and levels have been developed that characterize different strength capabilities.
It can be concluded that a teacher in physical culture and sports should always be creative in choosing methods for educating the strength abilities of students, taking into account the natural individual level of their development and the requirements provided for by physical education programs and the nature of competitive activity.
1.3 The influence of psychological and physiological characteristics on the development of strength abilities in boys of grades 10-11
strength youth crossfit physical
H and the level of development of strength abilities directly affects the physiological and psychological characteristics of schoolchildren in grades 10-11. This problem is especially relevant in connection with the observed deterioration in the state of health, a decrease in the level of physical activity of children and adolescents.
Let us consider in more detail the problem of the influence of physiological and psychological characteristics th schoolchildren of 10-11 grades on the development of strength abilities.
Senior school age covers children from 16 to 18 years old. This age group also includes secondary school students. educational institutions.
Senior school age is characterized by the continuation of the process of growth and development, which is expressed in its relatively calm and uniform flow in individual organs and systems. At the same time, puberty is completed. In this regard, sexual and individual differences both in structure and in bodily functions. At this age, the growth of the body in length and the increase in its size in width, as well as the increase in mass, slow down. Differences between boys and girls in body size and shape reach a maximum. Boys overtake girls in height and body weight. Boys are 10-12 cm taller than girls and 5-8 kg heavier. The mass of their muscles in relation to the mass of the whole body is 13% more, and the mass of subcutaneous adipose tissue is 10% less than that of girls. The torso of young men is slightly shorter, and the arms and legs are longer than those of girls.
In older schoolchildren, the process of ossification of most of the skeleton is almost completed. The growth of tubular bones in width increases, and slows down in length. The chest develops intensively, especially in young men. The skeleton is able to withstand significant loads. The development of the bone apparatus is accompanied by the formation of muscles, tendons, ligaments. Muscles develop evenly and quickly, in connection with which muscle mass increases and strength grows. At this age, there is asymmetry in the increase in the strength of the muscles of the right and left half of the body.
All this presupposes a purposeful influence with the aim of symmetrical development of the muscles of the right and left sides of the body. At this age, there are favorable opportunities for developing muscle strength and endurance.
The heart of young men is 10-15% larger in volume and mass than that of girls; the pulse is less frequent by 6-8 beats / min, the heart contractions are stronger, which leads to a greater release of blood into the vessels and higher blood pressure. Girls breathe faster and not as deeply as boys; the vital capacity of their lungs is about 100 cm3 less.
At the age of 15-17, schoolchildren complete the formation of the cognitive sphere. The greatest changes occur in mental activity. In children of senior school age, the ability to understand the structure of movements, accurately reproduce and differentiate individual movements, and perform motor actions as a whole increases.
High school students can show a fairly high volitional activity, for example, perseverance in achieving a goal, the ability to be patient against the background of fatigue and exhaustion.
Thus, the tasks of physical education of boys in grades 10-11 include:
1) promoting harmonious physical development, developing skills to use physical exercises, hygiene factors and environmental conditions to improve health, resist stress; formation of public and personal ideas about the prestige of a high level of health and versatile physical fitness;
2) the acquisition of motor experience through the acquisition of new motor actions and the formation of skills to apply them in conditions of varying complexity;
3) further development of conditioning and coordination abilities;
4) formation of knowledge: about the patterns of motor activity, sports training; about the importance of physical exercises for future work; on the performance of paternity functions, on preparation for military service;
5) consolidation of skills in systematic and regular physical exercises and selected sports;
6) the formation of an adequate self-esteem of the individual, moral self-awareness, worldview, collectivism; development of purposefulness, confidence, endurance, self-control;
7) further assistance in the development of mental properties and personality traits and teaching the basics mental regulation.
The most expedient means of physical education during this period are:
I. Gymnastic and acrobatic exercises:
1) general developmental exercises without objects in place and in motion;
2) general developmental exercises with objects: young men - stuffed balls 3-5 kg, dumbbells up to 8 kg, kettlebells 16 and 24 kg; exercises on simulators; girls - with hoops, clubs, jump rope, big balls;
3) exercises on parallel bars and crossbar, exercises on a balance beam and uneven bars;
4) vaults over a gymnastic horse;
5) acrobatic exercises: young men - a long somersault through an obstacle up to 90 cm high, a handstand, a side flip from a place and from a running start; girls - a gray angle, a stand on the shoulder blades, a "bridge", somersaults back and forth;
6) rhythmic gymnastics;
7) relay races, games, obstacle courses using gymnastic equipment, etc.
Gymnastic and acrobatic exercises included in the high school program take up to 30% of the study time, they are distinguished by a large selective focus, and they are aimed primarily at developing strength, strength and speed endurance of various muscle groups, coordination abilities and flexibility.
Thus, gymnastic exercises for young men are of great practical importance for their preparation for future work and military service.
II. Athletics exercises:
1) running exercises;
2) running with acceleration;
3) running from high and low start up to 40 m;
4) running 60 and 100 meters at maximum speed;
5) relay race;
6) running at a uniform and variable pace: boys - 20-25 minutes; girls - 15-20 minutes;
7) cross: boys - 3-5 km, girls - 2-3 km;
8) long jumps from 13-15 takeoff steps;
9) high jumps from 9-10 takeoff steps;
10) throwing a small ball and a grenade at a target from a distance of 18-20 m and 12-14 m and at a distance from a running start;
11) shuttle run 10x10 m, etc. .
III. Ski training:
1) repeated passage of segments: for the development of speed: boys - 150-200 m, girls - 100-150 m; for the development of speed endurance: young men - 300-600 m; girls - 300-450 m;
2) relay races on segments from 50 to 200 m;
3) passing training distances: 3 km, 5 km, etc.
IV. Sport games. Basketball, handball, volleyball, football are recommended as basic games.
Regular use of sports games in high school significantly increases interest in classes. physical culture and strength development.
V. Swimming:
1) repeated swimming of segments 25-100 m;
2) swimming at a moderate and variable pace up to 600 m;
3) games and relay races on the water, etc. .
VI. Elements of martial arts:
1) strength exercises and martial arts in pairs;
2) outdoor games such as "Strength and Agility", "Riders Fight", "Two vs. Two Fight", etc.;
3) methods of self-insurance;
4) fighting techniques lying and standing;
5) training fights.
Boys of senior school age should show results not lower than the average level of development of basic physical qualities.
At senior school age, physical education lessons with boys and girls are held separately. Anatomical, physiological and mental characteristics of boys and girls require a different approach to the organization of classes, the selection of means and methods of teaching motor actions and the development of physical qualities, to the dosage of physical activity.
The functionality for intensive and long-term work in boys is higher than in girls. They tolerate physical activity better with a relatively lower pulse rate and a greater increase in blood pressure. The period of recovery of these indicators to the initial level in boys is shorter than in girls.
When organizing classes with young men, it must be remembered that they must be ready to serve in the army. Therefore, they should be provided with classes on the ground, in non-standard conditions, with various interferences, in conditions of lack of time, with maximum physical and volitional loads.
Thus, taking into account the physiological and psychological characteristics of development, in the senior school age, first of all, attention should be paid to the development of strength and speed-strength capabilities, various types of endurance. Among the coordination abilities, special attention should be paid to the development of speed of rebuilding and coordination of motor actions, the ability to voluntarily relax muscles and vestibular stability.
In the classes with high school students, the proportion of exercises with an associated effect on conditioning and coordination abilities, as well as exercises that simultaneously consolidate and improve motor skills and physical qualities, increases.
The intensification of learning at this age follows the path of strengthening the training orientation of the lessons. The share of the game method is reduced, and the competitive method is increasing.
When working with high school students, it is recommended to use the method of individual tasks, additional exercises, tasks for mastering motor actions, developing physical abilities, taking into account the type of physique, inclinations, physical and technical-tactical readiness, more widely than at previous ages.
Passage and development educational material should be carried out in a logical sequence, in a system of interconnected lessons.
1.4 CrossFit as a form of physical training
CrossFit is a fitness system created by Greg Glassman in 2000. It is promoted both as a system of physical exercises and as a competitive sport. CrossFit workouts include elements of high intensity interval training, weightlifting, plyometrics, powerlifting, gymnastics, kettlebell lifting, rhythmic gymnastics, strongman exercises, running and others.
The main goal of crossfit is to develop the physical qualities of a person, that is, strength, speed, endurance, coordination, and others, and this is achieved through exhausting series of exercises.
Depending on the goal, CrossFit is divided into several types:
1) endurance training;
2) strength training;
3) cardio training.
But, basically, all these workouts are parts of one complex and are performed separately during the week. CrossFit workouts are very short compared to other sports, but this is because they are incredibly intense and stress the muscles much faster. Another feature of crossfit is that this sport is very versatile, it does not have a clear specialization and it suits any of the goals.
CrossFit is a set of exercises, the implementation of which involves high intensity, with almost no breaks during training. This program allows you to work out all muscle groups, build endurance and improve physical health the student as a whole. Since for the work of students it is always necessary to use various means of motivation, this training can justify itself without much effort. In the process of continuous exercise, the heart muscles, lungs are trained, the muscles of the back, arms, legs are involved. Due to the fact that this complex involves the muscles of different groups at the same time, calorie burning is faster than with a standard workout, while an increase in metabolism is possible up to 40%. That is, this system of exercises is suitable for getting rid of excess weight - an urgent issue for schoolchildren at all times.
Conducting crossfit-style classes requires careful preparation on the part of the teacher: the development of exercises for different levels of training, the creation of variable exercises and the ability to correctly show them. To solve these problems, the teacher must not only professionally be able to conduct classes, but also keep himself in the form corresponding to this profession. The main task of the teacher is to correctly determine the level of physical fitness of each student and, in the process of performing exercises, monitor the condition of the students.
It should be noted that physical training organized according to the CrossFit principle has significant advantages compared to interval (circular) training, which is an intensive method of specialized training based on a temporary change of workstations, where exercises (or a special movement) are performed at each station. specific muscle group over a specific period of time. Stations can be power (simulators), gymnastic (shells), aerobic (running, swimming, jumping), mixed. The purpose of interval training is to prepare the body for high-intensity work in a limited period of time, which is necessary in sports competitions. In addition, this type of training has a strict time limit (approach, rest), the number of circles. Educational and training sessions built on the basis of the CrossFit training system are able to diversify the educational process, strengthen the motivational component of students for physical training, active independent extracurricular physical activity.
1.5 Statement of the problem
10- Grade 11 is a period of preparation for military service in the army for young men. To do this, you need to actively develop strength abilities for successful service and getting into the elite troops.
In addition, the development of strength abilities affects the quality of passing the norms of the TRP complex. By developing strength abilities, it is possible to improve the performance of passing the TRP standards among boys in grades 10-11.
Also, the problem is that the level of development of strength abilities is directly affected by the physiological and psychological characteristics of young men in grades 10-11, who have an active formation of the musculoskeletal system and proceed transitional age. This problem is especially relevant in connection with the observed deterioration in the state of health and a decrease in the level of physical activity of adolescents, as physical activity is reduced.
Based on the literature, we believe that crossfit is a little-studied, relevant sport that is well suited for the development of the strength abilities of young men.
CHAPTER II. PURPOSE, OBJECTIVES, METHODS AND ORGANIZATION OF THE RESEARCH
2.1 Purpose and objectives of the study
The purpose of this study is to increase the level of development of strength abilities in young men aged 16-17 at physical education lessons.
Research objectives:
1. Analyze the scientific and methodological literature on the research topic.
2. Compose sets of exercises from CrossFit for young men aged 16-17, aimed at developing strength abilities.
3. Experimentally test the effectiveness of the developed complexes for the development of strength abilities in young men aged 16-17.
2.2 Research methods
To solve the tasks in the work, the following research methods were used:
1) analysis of literary sources;
2) control tests (tests);
3) pedagogical experiment;
4) methods of mathematical statistics (t - Student's criterion).
Literature analysis
The analysis of scientific, methodological and educational literature made it possible to determine the state of the problem under study.
The scientific and methodological articles on the physical education of schoolchildren, textbooks and teaching aids on the theory of physical culture, as well as on crossfit and other sports, which cover the issues of educating basic physical qualities in senior school age and teaching schoolchildren motor actions, were analyzed. Literary sources in such disciplines as: pedagogy, psychology, physiology, theory and methodology of physical culture and sports are analyzed. In total, 42 literary sources were used in the work.
Control tests (tests)
In recent years, the method of control tests carried out with the help of tests has become widespread. Their application made it possible to determine the level of development of physical qualities and judge the effectiveness of the educational process.
As control tests, exercises were used that meet the main criteria (informativeness, objectivity, reliability), reflect the nature of motor activity and are widely used in scientific activity and in practice.
The following tests were used to assess strength abilities:
1. Bending-extension of the arms while hanging on the crossbar.
Testing the strength abilities of the muscles of the upper shoulder girdle: back muscles and shoulder flexors.
Description: The student begins the exercise from a hanging position so that the feet do not touch the floor. The teacher looks after the correct execution: the arms should be fully unbent, you can make minor jerks with your legs. If the student does not straighten his arms, the attempt is not counted. The goal is to complete the maximum number of times.
2. Bending-extension of the arms in the lying position.
Testing the power abilities of the muscles of the upper shoulder girdle: the muscles of the chest, the extensor of the shoulder, the anterior bundle of the deltoid muscle.
The subject assumes the starting position lying down. The teacher monitors the correct execution: the arms should be fully unbent. If the student does not straighten his arms, the attempt is not counted. The goal is to do the maximum number of times.
3. Squats based on one hand, on the right or left leg (leading). Testing the power abilities of the leg muscles.
Description: the student accepts and. p .: the back is straight, the legs are shoulder-width apart, one leg is slightly extended forward, the arm is in emphasis on the gymnastic wall. After that, the student begins to perform squats on one leg. The maximum number of squats on the leading leg is fixed, provided that the test is performed correctly.
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Functional and neuropsychic character.
The morphological features include the structure of the muscles: the number of muscle fibers included in its composition; micro-structural features of the muscle fiber; different biochemical composition, which includes the features of muscles with fast and slow contraction, with the accumulation of energy substances.
Biomechanical features include the area of the beginning and attachment of muscles, their anatomical and physiological diameter.
P.F. Lesgaft and his students paid great attention to biomechanical processes in the manifestation of muscle strength: the ratio of the area of support and attachment of muscles; clarification of the position on the ratio of the axis around which the movements of the lever occur, on which they act. It is shown that muscle strength is related to the caliber of vessels, the number of nerve fibers in the muscle. The manifestation of strength is facilitated by the fascia, which restrain the transverse expansion of the muscle during its contraction.
Currently, research is underway, where at the micro level specialists are understanding the mechanism of manifestation of muscle strength under various loads and movements. An idea was formed about three main levels of force regulation V whole organism, which are in hierarchical subordination, that is, each subsequent level sets the operating parameters for the previous one.
Particularly large intra-group fluctuations in muscle strength are found in children's groups, when groups for classes are built according to their passport age. According to I.I. Bachrach, groups should be composed, focusing on biological age.
A different point of view is developed in the works of the school of sports morphologists: groups for sports should be formed according to somatic types, highlighting subgroups in them according to development options. BP is a more informative indicator than biological age, since it gives an idea of the prospects for the development of the organism, the duration of growth processes. Muscle strength before the age of 10 in children correlates more closely with the overall level of variation, and after 10 years - with the child's VR. This conclusion has direct access to the practice of sports in the formation of groups for classes. The second, no less important issue that needs to be addressed is the question of the age period of the most active increase in muscle strength, that is, the sensitive periods of the muscular system. A uniform increase in muscle strength goes up to 10 years. After 12 years, there is a more active increase in muscle strength, lasting up to 15-16 years. It should be remembered that the increase in muscle strength of different groups occurs unevenly, “muscle heterochrony” was revealed.
This is another factor to keep in mind when getting kids into sports early. A powerful factor in the increase in muscle strength is the “turning on” of the endocrine system, which affects changes in the morphological structure of muscles, and, consequently, an increase in their strength. Considering the increase in muscle strength in the period of ontogenesis from 4 to 20 years, R.N. Dorokhov, V.P. Guba, V.G. Petrukhin came to the conclusion that it increases not according to the topographic, but according to the functional principle. So, in flexor muscles, strength grows earlier than in extensor muscles. Particular attention should be paid to the addition of relative strength, since it has the most uneven increase and can serve as a selection guide when taking into account the somatic type.
It is important for the teacher to remember that the increase in muscle strength coincides with the increase in the girth dimensions of the body links. Usually, an increase in muscle strength is noted a year or a half after an increase in the volume of the link. For orientation in muscle strength gains in girls 7-12 years old, regression equations have been developed that characterize the “proper” muscle strength.
Muscle strength in ontogenesis does not change smoothly, and, like morphological parameters, it has periods of accelerated and slow growth. The most typical picture of the increase in the strength of the muscles of antagonistic groups is represented by the muscles that flex and extend the foot. This muscle group is the least affected by physical inactivity, especially in children.
Coefficient of variation in the strength of the flexor muscles of the foot in schoolchildren - 18-26%, shoulder flexors - 34-42%, hip abductors - 40-74%, back extensors at an angle of inclination of 90 ° - 27-38%. Analysis of the strength-age curves in individuals of all somatic types showed that the curves tend to steadily increase.
However, IR varies significantly both depending on the VR of the individual and on the analyzed muscle group. Comparison of the relative increase in muscle strength showed that it is most pronounced in the flexor and extensor muscles of the hip joint. During the studied period of ontogenesis (from 4 to 20 years), muscle strength increases by 2.8 times in boys and 1.6 times in girls. The smallest increase was found in the muscles that adduct and abduct the wrist joint - 42-47%. The increase in the strength of the calf muscles in individuals of various VRs showed that in individuals with VR "A" by the age of 10, it is 117% of the muscle strength at 7 years; in persons of BP "B" - 97% and in persons of BP "C" -72%; by the age of 15 - 190% and 165%, respectively. By 20, the difference levels off: faces VR "A" - 217% VR "B" -197% and VR "C" - 187%.
Despite different (regardless of ST) percentage increase in muscle strength with age, the dynamics of absolute muscle strength remains almost unchanged. The strength of the muscles of the lower extremities, back, levators of the shoulder girdle, flexors of the elbow joint is characterized by specificity for a certain somatic type. In the juvenile period, individuals of the Mac type with a predominance of length over body weight (comparison in points) have the minimum absolute muscle strength. The maximum strength is noted in persons of the MeS type. Relative muscle strength is maximal in MiS type individuals, and minimal in Mac type individuals. The diameter and volume were calculated using the method of partial measurements using the lines that we proposed to draw on the thigh and lower leg. The results changed: muscle strength 1 cm 2 in individuals of the Mac type (for the hip extensor muscles) was 8.62 kg; in persons of the MeS type - 8.99 kg and in persons of the MiS type - 8.24 kg.
However, in sports, it is not so much relative strength that is important, but the ability and ability to show maximum effort in the final movement. The morphological prerequisites for this are the ratio of the strength of the muscles of the upper limbs and external strength. The most promising in power sports are individuals with short body links, those athletes who, according to the third level of variation, score fewer points.
An analysis of the parameters characterizing the increase in muscle strength per unit of time and the duration of growth periods showed that they are closely related to the subject's VR.
For an increase in muscle strength, periods of slowing down the increase in strength, an increase and a repeated decrease are distinguished.. The primary slowdown in the growth of muscle strength occurs from 7 to 12 years, a uniform increase - from 12 to 14 years and a repeated increase with a subsequent decrease - after 16-18 years. These are population averages.
A study of the strength of 13 muscle groups showed that despite a significant increase in strength with age, the growth trend for all muscle groups is the same. The order of muscles, built according to their strength, remains unchanged at 4 and 20 years old. Only the ratio between the strength of the muscles that flex and extend the body, flex and extend the hip joint changes. At 4-7 years old, the strength of the flexors predominates, after 18 years - the extensors.
At the end of puberty the strongest muscles in girls are the extensors of the trunk, in boys - the extensors of the hip joint. IR of muscle strength varies widely - from 2 to 20% per year. Therefore, each age period has its own topography of muscle strength, characteristic only of this age. This section of dynamic anatomy has been little studied and is waiting for its researchers. The available works are devoted to changes in muscle strength in people involved in sports, but this is an independent section, since the influence of exogenous factors is so great here that it is difficult to consider true ontogenetic changes. We came to this conclusion as a result of examinations of children-athletes performed at the department - skaters, skiers, athletes. Our studies have proven that the development of muscle strength is closely related to both ST and BP. ST correlates with absolute muscle strength, VR - with temporal parameters: the duration of periods of muscle strength increase and the intensity of the increase. Coefficients for the equation of regression of absolute and relative muscle strength in males and females have been developed. The construction of a regression line using these coefficients can serve as a guideline for assessing the development of muscle strength in people who do not go in for sports (table).
The proposed modified somatotyping scheme can be used if it is necessary to predict the development of muscle strength in ontogenesis and assess strength qualities in terms of age.
For various forms of muscular activity, several terms have been established in physical education pedagogy: maximum (the greatest strength that a muscle or group of muscles can show); speed force (the ability of a muscle or muscle group to impart one or another acceleration to a certain mass); strength endurance (the ability of a muscle or muscle group to withstand fatigue with repeated contraction). The considered physical abilities are developed in children 4-12 years old mainly by training with small weights.
The value of the coefficients (kg) of the regression equations describing the absolute (ACM) and relative (RCM) muscle strength in the period of ontogenesis from 4 to 20 years
|
muscle group |
Male persons |
female faces |
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|
Strength Gain |
Strength Gain |
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|
Kistev. dynam. | ||||||||
|
Extension, p / pl. | ||||||||
|
Bend. p/pl. | ||||||||
|
Extension, shoulder | ||||||||
|
Bend. shoulder | ||||||||
|
Unbending, torso. | ||||||||
|
Bend. bodies. | ||||||||
|
Extension, hips | ||||||||
|
Bend. hips | ||||||||
|
unbending. shins | ||||||||
|
Bend. shins | ||||||||
|
Extension, feet | ||||||||
|
Bend. feet | ||||||||
* no measurements taken.
Note: y \u003d a + in, where x is the number of full years, coded 4-0, 5-1, 6-2, ... The second number is substituted into the equation. ACM - absolute muscle strength, OCM - relative muscle strength.
- hand exercises (throwing, juggling) to perform with sand-filled bags starting from a weight of 100-150 g and with expanders in 2-3 elastic bands;
- leg strength is well developed by jumps, squats, slow running (especially with a sand-filled belt up to 500 g).
However, you need to know that the development of muscle strength between the ages of 4 and 12 is a very difficult matter. The constant growth of the child with an unformed musculoskeletal system requires extremely careful handling of loads. Any excessive burden, especially an incorrectly chosen load, can lead to negative consequences worsen rather than improve the health of the child.
It is very difficult to imagine physical qualities without the relationship of one with the other, especially for strength and speed manifestations. After evaluating the strength indicators of various muscle groups using the stepwise dynamometry technique, we established the difference in the manifestation of strength in children. different ages and various somatic types. Registration of the strength of individual muscle groups of the upper limbs showed that already in childhood it is possible to identify specific patterns of manifestation of the strength of the flexor and extensor muscles of the shoulder, forearm, hand, based on which it is possible to improve the training process.
In addition to testing strength indicators using the method of step dynamometry, one of the main methods for determining the studied physical quality in children of preschool and primary school age still remains the registration of results in sports exercises.
Considering the power work of the muscles of the lower extremities, we can conclude that there is a certain pattern in the results shown, associated with many parameters. The leader is the morphobiomechanical type of the child.
Throwing and various motor actions of a moving nature performed by children made it possible to conclude that the heavier the weight of the projectile, the better results are shown by children with a large morphobiomechanical structure. So, when throwing a stuffed ball weighing 1.5 kg, the results of children of medium and large overall levels are almost the same. This suggests that the less elements of coordination are present in strength exercises, the more this motor quality is manifested in its “pure form”, that is, the complete biokinematic chain involved in movement (for example, a jump is the whole person), is reduced to the torso and arms , for example, throwing sitting.
The effectiveness of exercises, in which muscle strength is the leading indicator, depends on the intensity of muscle strength growth, individual for a particular somatic type; it, in turn, depends on the nature of the exercises and the angles at which the strength of the muscles developed and improved.
Orientation in sports should take into account not only the strength of the muscles in general, but especially analyze the relative strength of the muscles. It is better to consider the ratio of absolute muscle strength not to body weight, but to MM. The error is reduced during early sports orientation in power sports, if the selection is carried out according to the strength of the muscles, estimated relative to the dimensions of the child.
Considering the indicators of muscle strength in various motor tasks, it was possible to establish that the results of children with an "average" MeS structure in tests, where, in addition to strength, it was necessary to show speed, are significantly ahead of their peers. Tests that do not require a time limit, but only aimed at the manifestation of maximum strength, are better performed by children of a large somatic type, which is quite understandable.
According to A.A. Guzhalovsky’s research on the uneven development of physical qualities in the period of 14-15 years, physical qualities have the following growth rates: strength increases moderately, medium-speed-strength qualities and endurance, static endurance and balance have maximum rates. The use in the training process of information about the different rates of natural development of physical qualities, accompanied by dosed power loads, will significantly increase the effectiveness of the training process of beginner bodybuilders.
Beginning athletes are characterized by different values of spatio-temporal characteristics when performing basic athletic exercises (bench press, squats with a barbell on the shoulders and barbell row). The maximum and minimum speed of exercise depends on the mode of muscle activity. In yielding mode, the boom speed is higher than in overcoming mode. This feature is typical when performing strength exercises with the muscles of the arms, legs and back.
It is characteristic that with the predominant work of the arm muscles (bench press), with a yielding mode of muscle activity (the phase of the exercise associated with lowering the barbell to the chest), the average maximum speed is 1.08 + 0.11 s, the minimum speed is 0.37 + 0.07 s When squeezing the bar from the chest, the maximum speed reaches 0.74 ± 0.11 s, the minimum - 0.3 ± 0.03 s.
A noteworthy point is the fact that with the predominant work of the leg muscles (squats with a barbell on the shoulders), the maximum speed when performing a squat is 1.14 ± 0.08 s, the minimum is at the level of 0.28 ± 0.03. When standing up from a squat with a barbell on the shoulders, the maximum speed reaches values of 1.07 ± 0.67 s, the minimum - 0.33 + 0.57 s.
Strength training with different directions has a different effect on the level and rate of growth of strength indicators of individual muscle groups.. Training in a versatile strength orientation contributed to an increase in strength indicators of arm muscle strength by 17.4%, leg muscle strength by 15.5%, and back muscle strength by 10.5%. Training with a predominant strength orientation of the training process made it possible to increase the initial indicators of arm muscle strength by 21.5%, leg muscles - by 19.5%, and back muscle strength - by 22.2%. The use of dosed static power stresses in trainings made it possible to increase the initial indicators of the strength qualities of the arm muscles by 35.4%, the leg muscles - by 33.4%, and the back muscles - by 36.7%.
It should be noted that when building a training process with novice bodybuilders, it is advisable to include dosed static power stresses when performing basic exercises athleticism, such as: bench press, squat and deadlift.
When training with barbell weights from 40 to 49% of the maximum indicator, the number of repetitions of the exercise is 6 times (of which the last three repetitions are performed with static stresses for 4 s).
When using weights from 50 to 59%, the exercise is performed four times (in the last two repetitions, static stresses are maintained for 3 s).
When weights from 60 to 69% are included in the training process, the exercise is performed twice (the second repetition comes with static tension lasting 2 s).
When strength training with a weight of 70 to 79%, it is recommended to perform one set with static tension.
When planning the construction of training loads in the first cycle (the first three months of training) for beginners, two methodological provisions should be taken into account: first, it is necessary to ensure a smooth increase in the volume of the training load; second, it is expedient to alternate different types of load dynamics.
Approved load values should be considered a smooth increase in load volumes (from 144 lifts for the first microcycle to 704 lifts for the ninth microcycle), which provides a more comfortable adaptation of the organism of beginner bodybuilders to training effects.
Variability of the dynamics in the sequence of alternating loads with gradually increasing volumes (microcycles Nos. 1, 2, 3, 4 and 5), with an abrupt load (microcycles Nos. 6, 7, 8 and 9) and gradually decreasing load (microcycles Nos. 10, 11 and 12) allow you to alternate the relationship of such training components as load and rest, large and small loads. This, in turn, is a qualitative side of building the training process.
IN Lately the study of muscle strength indicators is reduced to recording not strength as an indicator of the development of physical quality, but the speed at which it reaches its maximum, which is not the same thing.
The speed at which maximum strength is reached is the most important criterion that allows one to judge the prospects of a child in his future sports orientation already in childhood.
Content
Introduction.................................................................................................
Chapter 1. The specifics of power abilities in powerlifting. Methodology of power abilities of powerlifters 13-14 years old
1.1. Strength as a physical quality of a person
1.2. Anatomical and physiological features of the organism of young powerlifters at the age of 13-14 years..................................................
1.3. Selection system in powerlifting ..............................
1.4. Means and methods of development of power abilities ..........
1.5 Beginner Powerlifter Planning Methodology (Beginner Group)..................................................................................
Chapter 2. Methods and organization of research
2.1. Research methods ................................................................ ...................
2.2. Organization of the study .............................................................. ..........
Chapter 3
involved in powerlifting
3.1. Analysis of the physical development of the participants in the experiment ..........
3.2. The results of pedagogical testing of motor
preparedness of schoolchildren of the 9th grade ..............................
3.3. The ascertaining experiment and its results ..............................
3.4. The results of the formative experiment ..............................................
3.5. The main experiment and its results ..............................................
Conclusion....................................................................................................
Bibliographic list.......................................................................
Applications..................................................................................................
Introduction
Relevance of the topic. At first glance, it may seem that powerlifting does not require special technical skills. Three competitive movements look simple, and it would seem that with a certain physical strength, one can show significant results. However, as in any other sport, there are many nuances and factors in powerlifting, without considering which it is impossible to talk about any results.
First of all, these are the general basics of technique, as well as individually selected training techniques and methods, taking into account the age, anatomical, biomechanical, psychological characteristics of the athlete, his physical fitness. Since all three movements in powerlifting are associated with a large load on the articular-motor apparatus and the cardiovascular system, the training and competitive equipment that meets the requirements of international standards and the athlete's equipment play an important role.
The same can be said about the age of the triathletes that we talked about the general age characteristics of doing power sports. Specialization can begin no earlier than 14 years, and there is practically no upper limit. Purposeful education begins at the age of 17-18.
In this case, it is very important to choose the right means of influence.
Improving the methodology of strength development is still a hot topic, which served as the choice of this work.
The object of study of this course work is the process of training young powerlifters 13-14 years old.
The subject of the research is the development of strength abilities in young powerlifters.
The purpose of the work is to study the methodology of the power abilities of young powerlifters 13-14 years old.
Research objectives:
1. Learn the concept of power abilities in powerlifting
2. Consider the anatomical and physiological features of young powerlifters 13-14 years old.
3. Consider methods for developing strength abilities in powerlifting.
Research methods in the work - analysis of scientific and methodological literature.
These and other shortcomings and contradictions made it possible to identify the problem and formulate the theme of the final qualification work: " The development of strength abilities in young men aged 13-14 involved in powerlifting.
Object of study; the process of physical education of middle school students.
Subject of study. IN Strength training in young men aged 13-14 involved in powerlifting.
Based on the analysis of literature, methodological literature and generalization experience of specialists of his sports experience is formulated research hypothesis:
It is assumed that there is a relationship between the manifestation of strength and motor readiness of young men aged 13-14;
To increase the level of development and manifestation of the strength of young men aged 13-14, it is planned to use various physical specific physical exercises in powerlifting classes.
In accordance with the hypothesis, the purpose and objectives of the study are determined.
Purpose of the study: to substantiate the pedagogical possibilities for the development of strength in young men aged 13-14 years in powerlifting classes using specific physical exercises.
Research objectives:
1. To analyze the degree of development of the problem in the available scientific and methodological literature on the development of the strength of young men aged 13-14 in powerlifting classes.
2. To substantiate the elaboration of the content of various specific physical exercises for the development of the strength of young men aged 13-14 in powerlifting classes.
3. Experimentally test the effectiveness of the proposed physical exercises in the development of strength in powerlifting classes.
Methodological basis of the study amounted to:
Works of specialists in the theory and methodology of school physical education (Yu.F. Kuramshin, L.P. Matveev);
Scientific provisions in the development of physical qualities in schoolchildren (G.P. Bogdanov, V.S. Zelenin, V.I. Lyakh);
The modern concept of school physical education (2005).
Practical significance of the study:
1. The developed specific physical exercises for the development of strength in young men aged 13-14 engaged in powerlifting are based on general pedagogical, specific, meaningful and effective provisions on school physical education.
2. The use of specific physical exercises for the development of strength in young men aged 13-14 involved in powerlifting allows us to assess the nature of changes in these abilities in the educational process.
3. For me, as a young specialist, the first steps of the research work and its results will allow me to more confidently embark on the path of professional activity as a powerlifting coach-teacher.
The main provisions for defense:
1. Specific physical exercise is one of the effective means development of strength in young men aged 13-14 involved in powerlifting.
2. In addition to the traditional approach to the development of strength in young men aged 13-14, according to which the development of motor qualities takes place, the physical ones we offer suggest significantly expanding the range of means in powerlifting classes.
3. The effectiveness of specific physical exercises for the development of strength in young men aged 13-14 is provided, along with generally accepted physical exercises in the content of powerlifting classes.
The structure of the final qualifying work. The work consists of introduction, three chapters, conclusion, bibliography and appendices. Does the work contain tables and illustrated? pattern.
Chapter 1. The specifics of power abilities in powerlifting
Strength as a physical quality of a person
Strength is understood as the ability of a person to overcome external resistance or counteract it due to muscular efforts. Strength abilities are a complex of various manifestations of a person in a certain motor activity, which are based on the concept of "strength".
Power abilities are manifested not by themselves, but through any motor activity. At the same time, various factors influence the manifestation of power abilities, the contribution of which in each case varies depending on specific motor actions and the conditions for their implementation, the type of power abilities, age, gender and individual characteristics of a person. Among them are: 1) proper muscle; 2) central nervous; 3) personal-psychic; 4) biomechanical; 5) biochemical; 6) physiological factors, as well as various environmental conditions in which motor activity is carried out.
One of the most significant moments that determine muscle strength is the mode of muscle work. If there are only two muscle reactions to irritation - contraction with a decrease in length and isometric tension, the results of the exerted effort turn out to be different depending on the mode in which the muscles work. In the process of performing sports or professional techniques and actions, a person can lift, lower or hold heavy loads. The muscles that provide these movements work in different modes. If, overcoming any resistance, the muscles contract or shorten, then their work is called overcoming (concentric). Muscles that oppose any resistance can, when tensed, elongate, for example, holding a very heavy load. In this case, their work is called inferior (eccentric). Overcoming and yielding modes of muscle work are combined by the name dynamic.
Muscle contraction under constant tension or external load is called isotonic. With isotonic muscle contraction, not only the magnitude of its shortening, but also the speed depends on the load applied, the lower the load, the greater the speed of its shortening. This mode muscle work, takes place in strength exercises with overcoming external burdens (barbells, dumbbells, weights,). The magnitude of the force applied to the projectile during the exercise in the isotonic mode changes along the trajectory of movements, since the levers for applying force in different phases of movements change. Exercises with a barbell and other similar projectiles at high speed do not give the desired effect, since the limiting muscle efforts at the beginning of working movements give the projectile acceleration, and further work along the way is largely carried out by inertia. Therefore, exercises with a barbell and other similar items are of little use for the development of speed (dynamic) strength. Exercises with these shells are mainly used to develop maximum strength and build muscle mass, they are performed evenly at a slow and medium pace. However, these disadvantages of exercises with a barbell, dumbbells, kettlebells are more than offset by the simplicity, accessibility and variety of exercises.
In recent years, in the world practice, simulators of special designs have been developed and are widely used, during which not the amount of weight is set, but the speed of movement of the body links. Such simulators allow you to perform movements in a very wide range of speeds, to show maximum and close to them efforts on almost any part of the trajectory of movement. The mode of muscle work on simulators of this type is isokinetic. At the same time, the muscles have the ability to work with optimal load along the entire trajectory of movement. Isokinetic simulators are widely used by swimmers, as well as in general physical training. Many experts express the opinion that strength exercises on simulators with this mode of muscle work should become the main means of strength training in the development of maximum and explosive strength. Performing strength exercises with a high angular velocity of movements is more effective than traditional means in solving problems of strength development without a significant increase in muscle mass. For the development of speed-strength qualities.
Performing movements, a person very often shows strength without changing the length of the muscles. This mode of operation is called isometric or static, in which the muscles show their maximum strength.
It is also important that the possible values of force and speed at various weights depend on the magnitude of the maximum force manifested in isometric conditions. The muscle without any burdens and resistances is shortened with maximum speed.
If you gradually increase the amount of weight or resistance, then at first the force will increase up to a certain point. However, attempts to further increase the burden will not increase the strength.
Currently, the development of power sports, in particular powerlifting, has received an unprecedented scale. Hundreds of thousands of people participate in competitions of strongmen, tens of thousands regularly go in for powerlifting, bodybuilding and bodybuilding in sections under the guidance of professional trainers and on their own, using the available methodological literature. Of course, powerlifting cannot be called a popular sport, but there was not a single holiday in Rus' where nugget strongmen would not perform. For them, it cost nothing to break a horseshoe, put a horse on his back, take a pole on his shoulders and ride on it, like on a carousel, about a dozen people.
The popularity of powerlifting is explained by the simplicity, accessibility of this sport, the rapid growth of results and the beneficial effect on the health of the athlete.
Powerlifting helps to increase muscle strength, strengthen ligaments and joints, help develop endurance, flexibility and other useful qualities, develop willpower, self-confidence, and increase the efficiency of the whole organism.
All this taken together makes powerlifting one of the most valuable and useful tools education of diversified people who are ready for highly productive work and protection of the interests of their homeland.
Achieving high sports performance in powerlifting, as in any other sport, is possible only under the condition of systematic training aimed at comprehensive physical development, development of strong-willed qualities, striving for continuous improvement of the technique of performing various types of exercises, high performance technique and excellent physical training.
If you are planning to improve your health, if you want to become at least a little stronger, then by all means make friends with powerlifting. Practicing this sport transforms any person. Having in their arsenal almost the entire set of exercises used by bodybuilders and weightlifters, powerlifters harmoniously develop the muscles of the whole body. After several months of regular training, the appearance of the athlete noticeably improves.
Thanks to exercises with weights, the athlete strengthens the bone and ligamentous apparatus, the muscles become more prominent and much more voluminous. The young man acquires the correct posture. Moreover, powerlifting exercises have an extremely beneficial effect on the work of internal organs. This is a consequence of muscular activity, which is so necessary for the human body.
Working with a barbell and other weights is one of the most time-consuming and most intense type of physical activity. And this means that the practitioner significantly improves the blood circulation of organs and tissues. Dosed physical activity has a positive effect on the central nervous system of an athlete.
The entire training system in powerlifting, starting from the preparatory period, has the task of smoothly increasing the weight of weights, which entails an increase in the strength of the practitioner.
1.2. Anatomical and physiological features of the body of young powerlifters aged 13-14 years
The boundaries of adolescence approximately coincide with the education of children in grades V-VIII of secondary school and cover the age from 11-12 to 14-15 years, but the actual entry into adolescence may not coincide with the transition to grade V and occur a year earlier or later.
The special position of adolescence in the development of the child is reflected in its names: "transitional", "critical", "difficult", "critical". They recorded the complexity and importance of the developmental processes occurring at this age, associated with the transition from one era of life to another. The transition from childhood to adulthood is the main content and specific difference of all aspects of development in this period - physical, mental, moral, social. Qualitatively new formations are emerging in all directions, elements of adulthood appear as a result of the restructuring of the body, self-awareness, relationships with adults and comrades, ways of social interaction with them, interests, cognitive and educational activities, the content of moral and ethical standards that mediate behavior, activities and relationships. .
The most important factor development of the personality of a teenager - his own great social activity, aimed at mastering certain patterns and values, at building satisfying relationships with adults and comrades, and finally at himself (projecting his personality and his future with attempts to realize intentions, goals, tasks).
However, the process of the formation of the new is extended in time, it depends on many conditions and therefore can occur unevenly along the entire front. This determines, on the one hand, the coexistence of “childishness” and “adulthood” in a teenager, and, on the other hand, the presence in adolescents of the same passport age of significant differences in the degree of development of different aspects of adulthood. This is due to the fact that in the circumstances of the life of modern schoolchildren there are moments of two kinds: 1) hindering the development of adulthood: the employment of children only in teaching, in the absence of other permanent, serious duties; the desire of many parents to free children from everyday work, worries and sorrows, to patronize in everything; 2) maturing: a huge flow of information of diverse content; the great employment of many parents and, as a possible consequence of this, the early independence of children, the intensive development of communication with comrades; acceleration of physical development and puberty.
All this creates a huge variety of conditions that determine the development of adulthood, and hence the diversity of manifestations and significant differences in the development of one or another of its aspects.
Adolescence is considered difficult and critical. Such an assessment is due, firstly, to the numerous qualitative changes taking place at this time, which sometimes have the character of a radical breakdown of the child’s former characteristics, interests and relationships; this can happen in a comparatively short time, is often unexpected, and imparts a spasmodic, stormy character to the process of development. Secondly, the ongoing changes are often accompanied, on the one hand, by the appearance of significant subjective difficulties of a different order in the adolescent himself, and, on the other hand, by difficulties in his upbringing: the adolescent does not succumb to the influence of adults, he develops various forms of disobedience, resistance and protest (stubbornness). , rudeness, negativism, obstinacy, secrecy, isolation).
In the process of development of the organism of children and adolescents, there is a natural increase in muscle strength, and absolute muscle strength grows continuously and relatively evenly throughout school age. According to the data, muscle strength in schoolchildren increases unevenly: periods of a relatively moderate increase in strength are replaced by periods of a more pronounced change in it.
For example, the acceleration of the physical development of adolescents during puberty also leads to an increase in the growth of muscle strength. At the age of 13-14 years, the strength of the biceps of the shoulder, flexors and extensors of the hand and muscles of the thumb during dynamic work reaches a greater value compared to children (8-9 years). This is also evidenced by studies, which noted that the increase in the strength of various muscle groups in terms of 1 kg of body weight in 13-14-year-old adolescents occurs more intensively than in children 8-9 years old and young men 18-20 years old. The author believes that the magnitude of strength in terms of 1 kg of body weight in adolescents aged 13-14 reaches that in adults aged 20-30 years.
One of the reasons for the increase in muscle strength in children is the increase in muscle mass of the body, i.e. increase in muscle diameter. Muscle mass begins to increase from the age of 7, but its more noticeable growth occurs during puberty.
An important role in the development of strength during this period belongs, apparently, to the differentiation of the neuromuscular apparatus. This is confirmed, in particular, by studies that have noted that with age there is an increase in the number of excitatory motor units during muscle tension.
As indicated, a special role in increasing muscle strength with age belongs to motor-visceral reflexes, which become more perfect in adolescence than in childhood. The formation of the relative strength of various muscle groups is completed at the age of 16-17, and its level remains until 41-50.
The manifestation of muscle strength is significantly influenced by physical culture and sports, starting from childhood and adolescence. In the Soviet system sports training of the younger generation, great importance was attached to the education of various physical qualities for comprehensive physical development and for labor activity. According to , the relevance of studying the problem of strength training is determined by the demands of sports practice. At the same time, the authors note that the creation of the correct system of strength training is a decisive growth factor. sports achievements in many sports.
An increase in the physiological intensity of training “for strength” during the initial training period (high pace of movements, short intervals between sessions), however, does not always lead to an increase in the efficiency of strength development. This method of training only gives results in the future, as training increases. From research it is known that for eight sessions, exercises with a load of 45-60% of the maximum were somewhat more effective than with a load of 60-75% and 75-90%. Subsequently, after 66 sessions, exercises with a load of 75-90% gave the greatest effect, and the smallest - 45-60%.
The annual increase in strength of different muscle groups is not the same. So, in the age period from 10 to 14 years, the muscle strength of the extensors of the lower extremities increases more pronouncedly (85%), less - the flexors of the shoulder girdle (24%). According to , the emphasis on the development of relative strength should be done at the age of 13 and 15 years. The need to develop muscle strength during the development of the body of children, adolescents and young men was pointed out by many authors. The selection of strength exercises for adolescents and young men should provide for the harmonious development of the muscles and the sufficient development of their muscle strength by means appropriate for this age. The nature of specific muscular activity during weightlifting is especially noticeable on the increase in muscle strength. At the same time, any muscular activity in various sports affects the development of strength.
A distinctive feature of modern sports is the sharpest struggle, a high level of sports achievements, an unprecedented growth in the physical capabilities of a person. The high level of sports achievements places special demands on the quality of training of athletes. One of the main conditions for the high efficiency of the athlete training system lies in the strict consideration of age and individual anatomical and physiological characteristics that are characteristic of certain stages of development of children and adolescents.
One of the main criteria for biological age is skeletal maturity, or "bone" age. At senior school age, there is a significant increase in the growth of the spine, which continues until the period of full development. The lumbar develops faster than all parts of the spine, and the cervical one develops more slowly. The spine reaches its final height by the age of 25.
The growth of the spine lags behind the growth of the body. This is because the limbs grow faster than the spine. At the age of 13-14, ossification of the upper and lower surfaces of the vertebrae, the sternum and its fusion with the ribs begins. The spinal column becomes stronger, and the chest continues to develop intensively, they are already less prone to deformation and are able to withstand even significant loads. At the age of 13-14, a highly differentiated structure of the muscle fiber is already formed, there is an increase in the mass of muscle tissue due to an increase in the diameter of the muscle fiber. It has been established that the diameter of the biceps muscle of the shoulder increases by 4-5 times by the age of 6, and by 6-8 times by the age of 17. The increase in muscle mass with age does not occur evenly: during the first 15 years, muscle weight increases by 9%, and from 15 to 17-18 years by 12%. Higher growth rates are typical for the muscles of the lower extremities compared to the muscles of the upper extremities. Gender differences in muscle and fat components are pronounced: muscle mass (in relation to body weight) in girls is approximately 13% less than in boys, and the mass of adipose tissue is approximately 10% more. The difference in muscle strength increases with age at 18 years old - 15-20 kg.
In older students, the musculoskeletal system is able to withstand significant static stress and perform long-term work, which is due to nervous regulation, structure, chemical composition and contractile properties of muscles.
In adolescents and young men, after muscle exercise, lymphocytic and neutrophilic leukocytosis are observed, and some changes in the composition of red blood, intense muscle work is accompanied by an increase in the number of erythrocytes by 12-17%, hemoglobin by 7%. This occurs mainly due to the release of deposited blood into the general circulation. Prolonged physical stress at this age can lead to a decrease in hemoglobin and red blood cells. Recovery processes in the blood occur more slowly in schoolchildren than in adults.
The period of puberty is accompanied by a sharp increase in the functions of the sexual and other endocrine glands. This leads to an acceleration in the growth and development of the body. Moderate physical activity does not significantly affect the process of puberty and the function of the endocrine glands. Excessive physical exertion can slow down the normal pace of adolescent development.
Under the influence of physical activity, the secretion of hormones of the adrenal cortex changes. Observations have shown that after training with power loads in young athletes, the excretion (excretion with urine) of the hormones of the adrenal cortex increases. Minute respiratory volume (MOD) at 13-14 years of age is 110 ml/kg. The relative decline in MOU in adolescence and youth coincides with the growth of the absolute values of this indicator among those who do not go in for sports.
The value of maximum pulmonary ventilation (MVL) in adolescence and youth practically does not change and is about 1.8 liters per minute per kg of weight. Systematic sports contribute to the growth of MVL. Regular age-related increases in lung capacity (VC) in athletes are higher than in non-athletes. The ratio of VC and weight (vital indicator) is highest in adolescents and young men involved in cyclic sports.
One of the most informative indicators of the body's performance, an integral indicator of the capacity of the main energy systems organism, primarily cardiovascular and respiratory, is the value of maximum oxygen consumption (MOC). Many researchers have shown that BMD increases with age. In the period from 5 to 17 years, there is a tendency for a steady increase in BMD - from 1385 ml / min in 8-year-olds to 3150 ml / min in 17-year-olds.
When analyzing the values of the relative IPC, among schoolchildren and schoolgirls, there are significant differences. The decrease in BMD/kg with age in schoolgirls is obviously associated with an increase in adipose tissue, which, as is known, is not an oxygen consumer. The use of hydrostatic weighing and subsequent work confirmed that the percentage of fat in the body of schoolgirls is growing and reaches 28/29% by the age of 16-17, while in schoolchildren, on the contrary, it gradually decreases.
With age, as the body grows and develops, both the absolute and relative sizes of the heart increase. An important indicator work of the heart is the heart rate (HR). With age, the heart rate decreases. At 17-18 years old, it approaches the indicators of adults and is 70-78 beats / min. Currently, adolescents are experiencing acceleration - a complex biosocial phenomenon, which is expressed in an accelerated process of biological and mental processes, an increase in anthropometric indicators, and an earlier onset of sexual and intellectual maturity.
1.3 Selection system in powerlifting
There is a general approach in the selection system and it is well known.
It is based on two main principles
1. Consider the athlete as a whole person, given his professional activity;
2. Thoroughly study and analyze the anatomical and psychophysiological features, using various available tests to determine them.
We also note that preference in the selection is given to those athletes who do not have deviations in the musculoskeletal system and at the same time have relatively short limbs - hypersthenics.
Perhaps the most effective method selection, which now exists in world practice, is based on the ratio of the number of fast (white) and slow (red) fibers in the muscles of an athlete. In addition, special tests are widely used to determine intramuscular coordination.
Fast fibers are characterized by high contractile speed and the ability to develop great strength. Compared to slow fibers, they can contract twice as fast and develop 10 times the strength. Interaction process various types fibers is currently not fully elucidated. It has been established that at loads less than 25% of the maximum force, predominantly slow fibers begin to function first, and later, when the demand for force exceeds 25% of the maximum, fast fibers also enter into activity. After exhaustion of their energy, work stops. In cases where the force load gradually increases from low to maximum values, the so-called "ramp effect" occurs, when almost all fibers are involved in the work.
During explosive movements, the fibers of both types begin to contract almost simultaneously, however, fast fibers contract much faster and reach their force maximum earlier (in approximately 40-90 ms) than slow fibers (approximately 90-140 ms). Therefore, the explosive force, which must be realized within 50-120 ms, is mainly “responsible” for fast fibers. Both a large acceleration of a small weight (high speed of movement) and a slight acceleration of a large weight (slow speed of movement) are carried out due to the intensive participation of fast muscle fibers. Explosive forces aimed at overcoming motionless resistances (static mode of operation, movement speed is 0) are also provided by the activity of fast fibers. It follows from this that the development of not only speed-strength, but also self-strength abilities depends on them, however, the amount of resistance to be overcome should be at least 70% of the individual maximum.
The composition of the muscle is determined by motor units, including nerve cells and muscle fibers. All muscle fibers of one motor unit are of the same type (fast or slow). Motor units are activated on an all-or-nothing basis, i.e. either all the muscle fibers of the motor unit, or none of them, respond to excitation.
The ability to control motor units synchronously is called intramuscular coordination.
Its level is considered high if the athlete, on the one hand, is able to differentiate power stresses well, and on the other hand, simultaneously include a large number of motor units.
It should be noted that the muscle that is stretched immediately before performing the exercise in one way or another shows the greatest strength. In such a muscle, in addition to the formation of lifting forces in it, there is an increased general development. This quality is due to the fact that at rest, the stretched muscles are slightly contracted (by about 15% of their length) and from this initial state they are able to develop greater strength.
In addition to muscle volume, muscle fiber cross-section, fiber structure and intramuscular coordination, intermuscular coordination also affects the athlete's basic strength potential. That is, a high sports result can be obtained only if individual muscles or muscle groups are consistently involved in accordance with the motor task.
Since the quality that determines success in powerlifting is maximum strength, preference will be given to those athletes in whom the ratio between slow and fast fibers is shifted towards large volumes of work, while at the same time positive morphological changes in the muscles occur, it is excluded with children and adolescents.
1.4 Means and methods for developing strength abilities
Training of any direction is accompanied by regulatory, structural metabolic changes, but the severity of these adaptive changes depends on the amount of weight applied, on the mode and speed of muscle contraction, on the duration of training and the individual composition of muscle tissue, which is reflected in the choice of methods for developing individual strength abilities.
By their nature, all exercises that contribute to the development of strength are divided into main groups: general, regional and local effects on muscle masses.
General impact exercises include those in which at least 2/3 of the total muscle volume is involved in the work, regional from 1/3 to 2/3, local less than 1/3 of all muscles.
The direction of the effects of strength exercises is mainly determined by:
The type and nature of the exercises;
The amount of burden or resistance;
The number of repetitions of exercises;
The speed of overcoming or yielding movements;
The pace of the exercises;
The nature and duration of rest intervals between sets.
The maximum effort method consists in performing a series of 5-8 sets of weights, with which the athlete is able to perform 1-3 movements. This method is aimed at increasing the "starting" number of motor units and increasing the synchronization of motor units, however, it has little effect on plastic metabolism and metabolic processes in the muscles, since the duration of the effect of this method on the muscles is very short. As a rule, it does not contribute to the growth of muscle mass. However, it can be useful when an athlete enters a new level of load. By increasing the strength using this method, it becomes possible, for example, to perform the traditional number of repetitions in the approach already with more weight than usual. Thus, “addiction” to constant weights is excluded, the intensity of training increases, which contributes to the hypertrophy of the muscles involved in the work. In the practical implementation of the method, attention is drawn to the speed of these exercises and it is assumed to use weights of 90-95% of the maximum possible using several methodological techniques: uniformity, "pyramids", etc.: with repetitions in one approach 1-2 at intervals rest between sets 4-8 minutes.
The main method of developing strength is the method of repeated efforts - the repeated method. An important training factor in this method is the number of repetitions of the exercise. The method involves performing the exercise at an average pace with weights of near-limit and maximum weight. Much attention is paid to strength exercises, which allow to selectively influence the development individual groups muscles that carry the greatest load during competitive exercises
The isometric effort method is characterized by maximum muscle tension in a static mode. When performing such exercises, force is applied to a fixed object and the length of the muscles does not change. Each exercise is performed with maximum muscle tension for 4-5 seconds 3-5 times. The leading training stimulus is not so much the magnitude as the duration of muscle tension. Isometric training creates the possibility of local impact on individual muscles and muscle groups at given angles in the joints, develops motor memory (which is especially important for memorizing boundary positions when learning and improving swimming technique). However, the isometric method has a number of disadvantages. The increase in strength quickly stops and may be accompanied by a decrease in the speed of movements and a deterioration in their coordination. In addition, strength is manifested only in those positions in which isometric training was carried out. In this regard, in swimming, a variant of isometric training has become widespread in the form of slow movements with stops in intermediate poses with tension for 3-5 s. or in the form of lifting movable weights with stops of 5-6 s. in given positions. The isometric method of strength training promotes hypertrophy of predominantly slow muscle fibers.
The “shock” method is used to develop “amortization” and “explosive strength” (flexion-extension of the arms in the lying position with repulsion from the floor, jumping out of a deep squat).
Depending on the pace of performance and the number of repetitions of the exercise, the magnitude of the weight, as well as the mode of muscle work and the number of approaches with an impact on the same muscle group, the tasks of developing strength abilities are solved.
Education of the actual power abilities with the use of unlimited weights. For the development of the actual strength abilities and the simultaneous increase in muscle mass, exercises are used that are performed at an average and variable pace. Moreover, each exercise is performed until pronounced fatigue.
For beginners, the weight is taken within 40-60% of the maximum, for more trained - 70-80%, or 10-12 RM. The weight should be increased as the number of repetitions in one approach begins to exceed the specified value, i.e. it is necessary to keep the PM within 10-1 2. In this variant, this technique can be used in work, both with adults and with young and novice athletes.
For the more prepared, as the strength develops, the weight of the burden is gradually increased to 5-6 RM (up to approximately "80% of the maximum).
The number of exercises for the development of various muscle groups should not exceed 2-3 for beginners and 4-7 for more advanced ones. Rest intervals between repetitions are close to ordinary (from 2 to 5 minutes) and depend on the amount of weight, speed and duration of movement. The nature of the rest is active-passive.
The positive aspects of this technique: 1) does not allow a large general overstrain and provides an improvement in trophic processes due to large amounts of work, while at the same time positive morphological changes occur in the muscles, the possibility of injury is excluded; 2) allows you to reduce straining, which is undesirable when working with children and adolescents.
Technique near limit and limit weights
Education of the actual power abilities with the use of near limit and limit weights.
The essence of this technique lies in the application of exercises performed: 1) in the overcoming mode of muscle work; 2) in the inferior mode of muscle work.
The development of proper strength abilities in exercises performed in the overcoming mode of muscle work involves the use of near limit weights equal to 2-3 pm (90-95% of the maximum). Work with such weights is recommended to be combined with a weight of 4-6 RM. Rest intervals are optimal, until full recovery (4-5 minutes).
This technique is one of the main ones, especially in those activities where relative strength plays an important role, i.e. The increase in strength comes without an increase in muscle mass. However, it is not recommended to use it in work with novice athletes and children.
The development of proper strength abilities in exercises performed in the inferior mode of muscle work involves the use of weights in work with novice athletes weighing 70-80% of the maximum shown in the overcoming mode of muscle work. Gradually, the weight is brought to 120-140%. It is advisable to use 2-3 exercises with 2-5 repetitions (for example, squats with a barbell on the shoulders). Those who are more prepared can start work in the yielding mode with weights of 100-110% of the best result in the overcoming mode and bring it up to 140-160%. The number of repetitions of the exercise is small (up to 3), performed at a slow speed. Rest interval of at least 2 minutes.
When teaching beginners, it is imperative to use lead-up exercises. These are exercises that, in terms of coordination, are close to the individual parts of the exercise being taught, but are much simpler than it.
For example, sometimes in squats you explain for a long time how to keep your back, knees, it doesn’t work. And it’s worth doing squats on the bench, with the right height, the athlete immediately catches it. Or, in order to make it easier to teach the backbend in the bench press, we simply put a roller under the lower back and gradually, over the course of a month, the athlete gets used to taking the body position that is needed.
The same applies to the deadlift. According to our observations, it is easier to teach the correct movement if you start training with plinths, and, for the first week, the neck should be 10 cm above the knees. Then, with lowering the height of the plinths, we gradually come to the starting position from the platform. And in combination with squats on plinths, the deadlift technique is fixed much faster.
For weightlifters, this exercise was called "Deep Squats". The athlete stands on two plinths 50-60 cm high, standing at a distance of 70-80 cm from each other. Holds a weight in his lowered hands, without tilting his back, does 5-8 one-time squats.
Thus, beginner athletes first learn one way to perform the exercise, and then another.
At the initial stage, many athletes often overestimate their capabilities and at each training session they try to lift maximum weights, which can lead to injuries. Here it is very important to prevent this - the coach needs to constantly monitor the dosage and intensity of the exercises performed. Also, the trainer should always remember that while learning the technique of performing classical exercises, the main thing is not the weight of the barbell, but the number of repetitions in the approach. “When performing exercises with a barbell, high stresses should not be allowed. It is useful to learn the technique with a medium-weight projectile. As the exercise is mastered and the general physical condition of the athlete improves, the weight of the bar gradually increases.
Both strong and weak stimuli are not optimal, the most beneficial in the formation of a conditioned reflex. Only medium weights can ensure the successful consolidation of effective forms of movement in the structure of the exercise and contribute to a better development of special physical qualities that are necessary when lifting a barbell of maximum weight.
At the end of the month, it is advisable to hold competitions among beginners for the best technique of classical exercises. And it is not necessary to do all three exercises and strictly in a competitive order: squats, bench press, deadlift. Perhaps in this order: Monday - squats, Friday - bench press, lying, Monday - deadlift. These competitions help the coach to identify the effectiveness of training, identify errors in the execution of exercise techniques, which allows timely adjustments to the training methodology and additionally include exercises that affect the correction of errors.
1.5 Beginner Powerlifter Planning Methodology (Beginner Group)
When conducting classes with young men, a group method of teaching is used. The group training method is good in that when learning the technique of classical (competitive) exercises, all students of the group, one by one, repeat the exercise shown. And when the coach points out the mistake of one of the athletes, others are already trying not to repeat this mistake. It happens that newcomers themselves already point out to each other the mistakes made. This facilitates the learning process and accelerates the formation of skills. When teaching beginners, it is imperative to use lead-up exercises. These are exercises that, in terms of coordination, are close to the individual parts of the exercise being taught, but are much simpler than it. For example, sometimes in squats you explain for a long time how to keep your back, knees, it doesn’t work. And it’s worth doing squats on the bench, with the right height, the athlete immediately catches it. Or, in order to make it easier to teach the backbend in the bench press, we simply put a roller under the lower back and gradually, over the course of a month, the athlete gets used to taking the body position that is needed. The same applies to the deadlift. According to our observations, it is easier to teach the correct movement if you start training with plinths, and, for the first week, the neck should be 10 cm above the knees. Then, with lowering the height of the plinths, we gradually come to the starting position from the platform. And in combination with squats on plinths, the deadlift technique is fixed much faster. For weightlifters, this exercise was called "Deep Squats". The athlete stands on two plinths 50-60 cm high, standing at a distance of 70-80 cm from each other. He holds a weight in his lowered hands, does 5-8 one-time squats without tilting his back.
Thus, novice athletes first learn one way to perform an exercise, and then another.
Young men often overestimate their abilities, they have a strong sense of competition, they try to lift maximum weights at each training session, which can lead to injuries. Another important point: we must try to recruit young men of the same age into the group or with a difference of one year 13-14 years or 14-15 years. The trainer should always remember that when learning the technique of performing classic exercises, the main thing is not the weight of the bar, but the number of repetitions in the approach. "When performing exercises with a barbell, high stresses should not be allowed. It is useful to learn the technique with a medium weight projectile. As the exercise is mastered and the general physical condition of the athlete improves, the weight of the barbell gradually increases. Both strong and weak stimuli are not optimal, the most beneficial in the formation of a conditioned reflex Only medium weights can ensure the successful consolidation of effective forms of movement in the structure of the exercise and contribute to a better development of special physical qualities that are necessary when lifting a barbell of maximum weight. M.T.Lukyanov, A.I.Falameev "Weightlifting for young men" FIS Moscow 1969. At the end of the month we hold competitions among beginners for the best technique of classical exercises. And it is not necessary to do all three exercises and strictly in a competitive order: squats, bench press, deadlift. We spent it in this order: Monday - squats, Friday - bench press, Monday - deadlift. These competitions help the coach to identify the effectiveness of training, identify errors in the execution of exercise technique, which allows timely adjustments to the training methodology and additionally include exercises that affect the correction of errors. Thus, the main task in writing a monthly plan for a group of beginners is to teach the technique of classical exercises, as well as improve general and physical fitness.
I would also like to draw attention to the inadmissibility of cutting the weight of young athletes. Any weight cut negatively affects the health of the athlete, delays his overall physical development and slows down the growth of sports results. Therefore, artificial weight loss in adolescents and young men whose physical development has not yet been completed is completely unacceptable, because this can lead to disruption of the proper functioning of the endocrine glands and the cardiovascular system, and affect the growth of the body of young men in length (L. I. Stogova).
The volume of load is expressed in the number of lifts of the bar, we believe that at this stage this is enough. Due to the fact that in this period it is very difficult to determine the true limit of a beginner, the plans are written in kilograms from the minimum weight that is taken for X. It is imperative to observe variability, both within the week and in the monthly cycle.
Approximate load distribution in the weekly cycles of the preparatory period with 3 workouts.
Days of the week
1 Week
2 weeks
3 week
4 week
5 week
Monday
Medium
Big
Medium
small
Big
Wednesday
Malaya
Malaya
Malaya
big
Medium
Friday
Medium
Medium
Big
average
big
Due to the fact that there are 3 workouts per week, the variability will not be as great as with 4 or 5 workouts per week. For the first two weeks, it is advisable to include only one of the classic exercises in the training plan. The rest of the exercises can be introductory or for the development of general physical fitness. At the initial stage, exercises from general physical training will prevail over special training exercises. But then there will be an alignment with a further increase in work on the technique of classical exercises.
Development of strength abilities
The concept of "strength" and "strength abilities"
Under force imply the ability of a person to overcome external resistance or resist it due to the tension of their own muscles. (SLIDE 2)
The athlete shows strength by interacting with a support, with a sports equipment, an opponent or other external object. The magnitude of the exerted effort largely determines the working effect and the result of the movement. The traction force of the muscles causes the movement of the links of the body and the movement of the athlete himself in space.
The manifestations of strength are extremely diverse, therefore, in the special literature, the term “power abilities” has become widespread, uniting all types of manifestations of strength. Force abilities - it is a complex of various manifestations of a person in a certain activity, which are based on the concept of "force». Power abilities are manifested not by themselves, but through any motor activity. (SLIDE 3).
At the same time, various factors influence the manifestation of power abilities, the contribution of which in each case varies depending on specific motor actions and the conditions for their implementation, the type of power abilities, age, gender and individual characteristics of a person.
The development of self-power abilities can be directed: 1) to the development of maximum strength (weightlifting, track and field throwing); 2) for the development of general strength (strengthening of the human musculoskeletal system, which is necessary in all sports); 3) for the construction of the body (bodybuilding).
To assess the level of development of self-power abilities, absolute and relative strength are distinguished ( SLIDE 4).
Absolute Power – This is the maximum force exerted by a person in any movement.
Relative strength – These are indicators of maximum strength in terms of 1 kilogram of your own body weight. In motor actions where you have to move your own body (in gymnastics), relative strength is of great importance. In movements where there is little external resistance, absolute strength does not matter, but if the resistance is significant, it takes on a significant role, and in speed-strength exercises it is associated with the maximum possible effort in the minimum amount of time.
Types of manifestation of power abilities.
Slow dynamic force -manifests itself during the movement of objects of large mass, when the speed is practically irrelevant, and the applied efforts reach maximum values (SLIDE 5).
Speed dynamic force -characterized by the ability of a person to move in a limited time large (submaximal) weights with an acceleration below the maximum (SLIDE 6).
"Explosive" power "-the ability to overcome resistance with maximum muscle tension in the shortest possible time. With the "explosive" nature of muscle efforts, the developed accelerations reach the maximum possible values(SLIDE 7).
damping force - X characterized by the development of effort in a short time, in a yielding mode of muscle work(SLIDE 8).
Maximum isometric (static) force -an indicator of the strength shown when holding for a certain time the maximum weights, or resistances with maximum muscle tension(SLIDE 9).
Strength Endurance -is determined by the ability to maintain the necessary power characteristics of movements for a long time (SLIDE 10).
Static Endurance -the ability to maintain static forces and maintain a sedentary body position or stay in a room with limited space for a long time (SLIDE 11).
Separate types of power abilities are relatively weakly interconnected. This requires the use of different means, methods and training regimens for the development of individual strength abilities. The degree of utilization of strength abilities in a competitive exercise determines the content and specifics of strength training in each specific sport.
Strength training is one of the most important aspects of special sports performance, since the increase in sports results is due not only to an increase in the productivity of vegetative systems, but also to an increase in the power of muscle contraction. A high level of strength training has a positive effect on the processes of adaptation to high functional loads, on the duration of maintaining a sports form and provides high rates of increase in sports results.
Strength abilities increase quite quickly in the process of targeted training. This explains the increased interest of coaches and athletes in strength training. The purpose of strength training is to increase the level of development of strength abilities, improve the functional support of dynamic strength work, the implementation of strength abilities. The result of specialized long-term physical, including strength training, is the formation of a specific morphotype of an athlete of a certain specialization with the corresponding muscle topography.
But even if we do not take into account purely sports activities, strength training carries tasks, the solution of which plays a significant role even for the average person. (SLIDE 12).
General taskeducation of strength abilities -comprehensively develop them, thereby providing the possibility of its high manifestations in various types of motor activity (sports, labor, etc.).
Private tasks:
acquisition and improvement of the ability to carry out the main types of muscle efforts - static and dynamic, self-power and speed-strength, overcoming and yielding;
harmonious development, in terms of strength, of all muscle groups of the musculoskeletal system;
development of the ability to rationally use muscle tension in various conditions sports and household activities
Physiological basis of strength abilities
The level of manifestation of strength abilities is determined by a number of biomedical, psychological and biomechanical factors.
Medical and biological factors include the contractility of the working muscles; the nature of the innervation of muscle fibers, the synchronism of the work of motor neurons and the number of motor neurons recruited to work simultaneously; the level of secretion of hormones such as adrenaline, norepinephrine, somatotropin, hormones of the gonads; power, capacity and efficiency of metabolic processes when performing dynamic strength work.
Muscle contractility, along with the anatomical structure of muscles and their physiological diameter, is determined by the composition of muscle fibers, that is, the ratio of different types of muscle fibers within the muscles.
Human muscles consist of muscle fibers of 2 main types, which differ in the nature of innervation, excitation threshold, contraction speed and energy of muscle contraction. According to modern scientific concepts based on biopsy studies of muscles, muscle fibers are divided into: "red muscle fibers" - slow and "white muscle fibers" - fast (SLIDE 13).
"Red" muscle fibers are innervated by slow motor neurons (with a low speed of excitation along the axon), with which they form slow motor units. They work mainly due to the biological oxidation of fats and carbohydrates, contain a large number of mitochondria and a developed capillary network. Slow motor units are included in the work with external resistance up to 50-60% of the maximum force and are resistant to fatigue in the process of long-term dynamic work. The percentage of "red" fibers in the muscles largely determines the ability to perform long-term work of moderate intensity.
"White" muscle fibers are innervated by fast motor neurons (with a high speed of excitation along the axon) and together with them form fast motor units. Fast motor units are included in the work with high external resistance (80-95% of the maximum force) or during dynamic work, requiring maximum speed of muscle contraction and maximum rate of movement with high or submaximal weights (80-100% of the maximum possible with a resistance of 70 -90% of max strength). The content of "white" fibers in the muscles is associated with manifestations of maximum, explosive and speed strength.
The ratio of slow and fast fibers in the muscles of individuals is a genetically determined characteristic and changes slightly during training, mainly due to the transformation of transitional fibers into slow or fast ones. At the same time, as a result of adaptation to speed-strength training, slow muscle fibers can acquire some properties of fast fibers. Fast muscle fibers as a result of endurance training can acquire a number of properties of slow fibers.
Methods for developing strength abilities (SLIDE 14).
Training of any direction is accompanied by regulatory, structural metabolic changes, but the severity of these adaptive changes depends on the amount of weight applied, on the mode and speed of muscle contraction, on the duration of training and the individual composition of muscle tissue, which is reflected in the choice of methods for developing individual strength abilities.
Methodmaximum effort – characterized by the performance of exercises with the use of limit or near-limit weights (from 90% of the record for this athlete). The maximum effort method includes exercises with submaximal, maximum, and supramaximal weights or resistances. The training effect of the method is aimed primarily at improving the capabilities of the central nervous system to generate a powerful flow of excitatory impulses to motor neurons, as well as increasing the power of the energy supply mechanisms for muscle contractions. It provides the development of the ability of muscles to strong contractions, the manifestation of maximum strength without a significant increase in muscle mass. For the practical implementation of the method, several methodological techniques are used: uniform, "pyramid", maximum.
Repetitive effort method(or the "to failure" method) provides for exercises with weights of 30-70% of the maximum. This is a training method in which the main training factor is not the maximum weight of the weight (or resistance), but the number of repetitions of the exercise with optimal or submaximal weight (resistance). In this method, various options for building a workout are used. Depending on the selected components of the exercise, the focus of the method can vary widely. This method is more commonly used to build muscle mass.
Dynamic force methodassociated with the use of small and medium weights (up to 30% of the maximum, so that the technique of movements is not distorted). This method is most effective for increasing the rate of force development and contraction power needed in many sports or dynamic activities. However, it does not provide enough mechanical or metabolic stress to the muscles needed to stimulate growth.
Isometric (static) methodinvolves static maximum tension of various muscle groups lasting 4-6 s. no change in muscle length. Static exercises selectively affect various muscle groups, emphasizing the moment of effort in various positions of the links of the motor apparatus. The isometric method is less conducive to increasing muscle mass than the dynamic method. But it can be used in other types of strength training due to the availability of funds.
"Impact" method " - It is used to develop depreciation and "explosive" strength of various muscle groups. The "Punch Method" is used to improve athletic performance that requires speed, agility, and power. It is sometimes used in fitness, and is one of the main elements of parkour training. The "impact method" uses explosive, fast movements to develop muscle strength and speed. These exercises help the muscles develop the most force in the least amount of time possible.
Means of developing strength abilities (SLIDE 15, 16, 17, 18.)
Human Body Types
Body type - sizes, shapes, proportions and features of body parts, as well as features of the development of bone, fat and muscle tissues.(SLIDE 19).
To date, of the whole variety of classification types of addition, the most common is the system of W. Sheldon. After examining more than 4,000 photographs of naked people, he selected three options that differ as much as possible from each other. As a result of this selection, the so-called endomorphic, mesomorphic and ectomorphic body types arose. ( SLIDE 20). Ectomorph
The ectomorph is characterized by a relatively short upper body, long arms and legs, narrow feet and hands, as well as a small body and relatively narrow shoulders.
Ectomorphs typically have long, thin muscles that build extremely slowly and very limited fat stores.
The main goal of training for an ectomorph is to increase weight. Therefore, an ectomorph needs to consume more calories than the average requirement in order to build up fat reserves. Calorie intake can be increased through proper nutrition, but it should be remembered that calories needed for muscle building should not be consumed by sports (for example, running or swimming). Mesomorph
The mesomorph has a strong torso, a long upper body, a developed muscular system and great physical strength.
Mesomorph is able to build up muscle mass without much difficulty, but at the same time should try to maintain the correct proportions. This is best achieved with a combination of strength training and toning exercises. Mesomorphs should take care not to gain weight by consuming too many calories. Endomorph
Endomorph is characterized by a flexible muscular system, a round face, a short neck, wide hips and significant fat reserves..
Endomorph builds muscle just as easily as mesomorph. An endomorph should try to reduce fat stores. This can be achieved by including aerobic exercise in your workouts. Endomorph must pay special attention to nutrition in order to reduce body fat and not accumulate new ones. Endomorph must adhere not only to a low-calorie diet, but also to a balanced diet. From various sources, you can learn that each body type has its own training methods to achieve maximum results. It is recommended to do certain exercises, with a certain number of repetitions and repetitions, rest intervals, etc. But do not forget that the division into ectomorphs, mesomorphs and endomorphs is a conditional number based on visual observations. Each person has an individual physiology, the ability to withstand stress and recover from it.
