Self-control– regular monitoring of the state of health, physical development and physical fitness by those involved in physical exercises and sports using simple, generally accessible techniques.

Assessment of health status, the dynamics of positive and negative changes will not be objective if it is not supplemented with self-monitoring data. Learning technology for monitoring one's health is one of the main tasks of physical education at a university, and achieving a sufficient level of self-control skills (keeping a self-control diary, correct self-assessment based on the analysis of data from this diary) is one of the goals of physical education at a university.

By regularly analyzing the state of his health, data from testing and conducting various tests, the student gets the opportunity to adjust the amount of work and rest, time for recovery, choose means of increasing physical and mental performance, and make the necessary changes to his own style and, possibly, lifestyle. All data must be recorded in a self-monitoring diary for further analysis at certain intervals: at the beginning and end of the month, semester, academic year. The main requirement: sampling and testing should be carried out at the same hours of the day, 1.5–2 hours before and after meals.

Self-monitoring consists of taking into account the following indicators: well-being, sleep, appetite, pulse, spirometry, breathing, etc. When carrying out self-monitoring, a diary is kept, a sample of which is given below (Table 12).

Table 12

Self-control diary

The form of the diary can be arbitrary. It should record both subjective indicators (well-being, sleep) and objective ones (pulse rate, breath holding time, body weight), as well as some sports results: total running time in one of the workouts, speed, test results.

The easiest way to assess the effectiveness of training is to monitor the dynamics of the development of strength, endurance and other physical qualities, as well as assessing achievements in various competitions or special tests. For example, if after six months of training your results in lifting the barbell have increased, then progress in the development of strength is obvious. If you previously covered a three-kilometer distance in, say, 18 minutes, and now you cover it in 15 minutes, then your endurance level has increased; the same if you increased the distance you ran over a certain period from 10 to 15 km.

A decrease in results in test exercises and in sports achievements indicates incorrect, insufficiently rational training: training exercises, their total volume and intensity are incorrectly selected; they do not correspond to your level of preparedness or individual characteristics.

Any activity of any organ, any change in its condition immediately affects the functioning and condition of other organs, systems and the entire organism. Muscle training, development of strength, endurance, speed, agility, flexibility - this is training of the respiratory, cardiovascular, excretory systems, specific stimulation of the central nervous system, i.e. these exercises are intended to improve health, maintain normal life functions, and increase working capacity.

All indicators of self-control can be divided into subjective and objective. TO subjective indicators include well-being, mood, sleep, appetite and pain. Feeling can be classified as good (feeling energetic, good performance), satisfactory (slight lethargy) or poor (weakness, lethargy, low performance). Well-being is a fairly informative criterion for the correct dosage of physical activity. If they correspond to the functional capabilities of the body, then the state of health is usually good. With excessive physical exertion, its deterioration is observed.

The next subjective indicator of self-control is mood. This is a mental state that is quite closely related to well-being. Here is one of the classifications of mood: cheerful, uncertain (vague, unclear), normal, depressed (depressed, sad).

Sleep is an effective means of restoring both mental and physical performance. A good night's sleep for 7–8 hours indicates optimal physical activity. Its various disturbances (frequent awakenings, shallow sleep, difficulty falling asleep, feeling of lack of sleep, etc.) are indicators that it is necessary to increase or decrease the amount of physical activity.

Appetite also characterizes the state of human health. In painful conditions or overwork, appetite usually becomes worse. If the physical activity in training corresponds to the body’s capabilities, then the appetite is good.

Another type of subjective indicators of self-control is pain. They are recorded according to their location, nature (sharp, blunt, cutting, etc.) and strength of manifestation.

TO objective self-monitoring indicators include monitoring heart rate, blood pressure, respiration, body weight, vital capacity, muscle strength and athletic performance.

Many experts recognize heart rate as a reliable indicator of the state of the circulatory system. It can be independently determined by pulse rate. When a person is at rest, it is better to measure it on the radial artery, at the base of the thumb. To do this, place the hand of the other hand on the back of the wrist, where the pulse is measured, and use the pads of the second, third and fourth fingers to find the radial artery, pressing lightly on it. The pulse rate is determined by the movement of the second hand of the clock in 10 or 15 seconds, the resulting number is multiplied by 6 or 4, respectively. This calculates your heart rate per minute.

Heart rate is a very flexible indicator and depends on age, gender, and environmental conditions. For example, college-age boys have 70–80 beats per minute, while girls’ pulse is usually 5–10 beats higher. With increasing physical fitness, heart rate gradually decreases, which indicates economization of the body’s activity. Regular heart rate measurements are one of the main requirements for self-monitoring of the functional state of the body during independent physical training. If at rest this indicator gradually decreases, and other indicators of self-control are at an optimal level, then, consequently, fitness and health improve.

Pulse measurements immediately after training allow you to assess the body's response to physical activity, and also indicate the speed of recovery processes.

Breathing at rest should be rhythmic and deep. Normally, in a healthy person, the respiratory rate ranges from 16 to 18 times per minute, in well-trained people - from 10 to 14 times per minute. To calculate your own respiratory rate, you need to place your hand on the lower part of the chest, and count each inhalation or exhalation as one breath.

To determine the functional state of the body, you can use a functional one-step test with squats. The subject rests standing for 3 minutes. Then the heart rate is calculated for 1 minute (initial heart rate). Next, the subject performs 20 squats, raising his arms forward, for 40 s. Immediately after squats, the heart rate is calculated during the first 15 seconds, recalculated by 1 minute (by multiplying by 4). The increase in heart rate after physical activity is determined in comparison with the initial one, as a percentage.

Rating (for men and women): excellent – ​​20% or less; good – 21–40; satisfactory – 41–65; bad – 66–75; very bad – 76% or more.

Students who regularly engage in physical exercise are offered the K. Cooper test, popular in many countries, which is used to assess the physical fitness of people under 30 years of age (Table 13). This test requires a 12-minute run over as far a distance as possible. It is best to hold it in a stadium with a standard track length of 400 m.

Table 13

K. Cooper test

When exercising self-control, it is necessary to monitor the increase in your sports and technical results, the increase in fitness, changes in your health and physical development. Running 100 m, standing long jump, lifting the body from a prone position and pulling up on the crossbar are carried out at the beginning and end of the academic year while students are performing control exercises. The results of control tests and assessments when testing physical qualities should be entered into a self-control diary.

Self-control has great educational and pedagogical importance, since a student who is involved in physical exercises and sports, monitoring the state of his health and physical development, takes an active part in analyzing the methodology of his educational and training sessions.

Self-control indicators

Self-control indicators include:

1. Subjective indicators - mainly depend on the student’s own feelings; his motives, mood, emotional and mental situation of his life conditions, etc. are of no small importance:

Well-being,

Desire to train

Appetite,

Painful sensations, etc.

Subjective indicators are assessed using a 4-point system:

5 - excellent,

4 - good

3 - satisfactory,

2 - unsatisfactory.

2. Objective indicators - indicators of the body’s activity that do not depend on our consciousness, motives, mood, emotional and mental environment of its living conditions, etc.:

- anthropometric indicators- objective data on physical development, the severity of anthropometric signs, namely:

- somatometric indicators- body length and weight, chest circumference (rest, full inhalation and exhalation), hips, lower legs, forearms, etc.;

- physiometric indicators- vital capacity of the lungs (VC), muscle strength of the arms, back strength;

- somatoscopic indicators- condition of the musculoskeletal system, degree of fat deposition, proportionality;

- physiological indicators- indicators of the activity of the functioning of organs and systems of the body: heart rate (HR), blood pressure (BP), respiratory rate (RR), blood composition, etc., and it is not unimportant to obtain data:

Sh at rest;

- samples,

- commonly used loads in a particular type of physical exercise.

Self-control methods

1. Assessment of physical development and physique

for males

IBM=DT-100, with height from 155 cm to 164.5 cm

IBM=DT-105, with height from 165 cm to 173.5 cm

IBM=DT - 110, with height above 174 cm

for females

IBZH=DT-108, with height from 155 cm to 164.5 cm

IBZH=DT-113, with height from 165 cm to 173.5 cm

IBZH=DT - 118, with height above 174 cm,

where DT is body length in cm.

Percentage of information security (%IB) - used to estimate actual body weight:

If %IB within 90-110%, then the weight is within normal limits, less than 90% is underweight, more than 110% is overweight.

To determine the body type, it is necessary to determine: the Pinier Index - the harmony of indicators of height, weight and development of the chest (respiratory system) and the Strength Index - the harmony of muscle development. These indicators are decisive. And also the Rohrer Index - the average density of the tissues of the individual’s body.

Rohrer index: IR =

Pinier index: IP= DT (cm) - MT (kg) - OGK p (cm)

Strength Index: IP = ,

where SM is hand muscle strength (best)

Each indicator is assigned a certain score in accordance with the gender of the individual (Table 2). For IP, 0 points are assigned to persons with asthenic and normosthenic body types according to IP, and 3 points to persons with hypersthenic and lipid body types according to IP. Scores 0 and 3 indicate poor muscle development.

Table 2. Point system for determining body type

All points received for indicators are summed up and the body type is determined. However, it should be noted that persons with underdeveloped (0 or 3 points) and normal muscles (1 point) cannot have a muscular body type by definition.

2. Assessment of the level of functioning and development of the respiratory system.

Vital - the volume of air exhaled during a full (maximum) inhalation and a full (maximum) exhalation.

Proper vital capacity (VEL) - is calculated to estimate the actual vital capacity.

JEL m = (40 * DT (cm)) + (30 * MT (kg)) - 4400 (ml)

JEL w = (40 * DT (cm)) + (10 * MT (kg)) - 3800 (ml)

%JEL = .

If it is within 90-95%, then it is satisfactory, if 95-105% is good, 105% and more is excellent.

Life index - ratio of vital capacity to body weight:

Normally, for boys it is 60-70, for girls it is 50-60.

Exercise spirometry - used to assess the functional state of the bronchopulmonary system: during preventive examinations, to identify the impact on workers in unfavorable production conditions, to resolve the issue of the completeness of recovery from acute pulmonary diseases or exacerbations of chronic diseases, assess the results of treatment, clarify the pathogenesis of the disease and substantiate the rational pathogenetic therapy, assessment of the long-term results and dynamics of the disease in the process of dispensary observation, during examination of the ability to work and employment of patients.

A load spirometer allows you to measure forced expiratory volumetric flow rate (FFE), which can be used to assess the state of bronchial conduction, the main mechanism of pulmonary respiration disorders.

TEFV is measured in liters per second and depends on gender, age, height and airway status.

Method: after a deep breath and a short delay, exhale with maximum force and speed - a quick short exhalation in 1-2 seconds. The number closest to the indicator is fixed. Repeat the procedure 2-3 times. The best result is taken into account.

Evaluation of results

Deviations from the norm

Stange test - a test with holding your breath while inhaling, characterizes the correspondence of vital capacity to weight and height indicators and the internal respiration system (gas exchange in the lungs and tissues of the body).

More than 90 sec. - Great

60 - 90 sec. - Fine

30 - 60 sec. - satisfactory

Less than 30 sec. - Badly

Genchi test - a test with holding your breath while exhaling, characterizes mainly the internal respiration system (gas exchange in the lungs and tissues of the body)

More than 45 sec. - Fine

35-45 sec. - norm

20-35 satisfactory

Less than 20 sec. - Badly

Rosenthal test

The test serves to assess the functional state of the external respiratory system in athletes.

The subject performs 5 measurements of vital capacity at 15-second intervals.

In healthy people, the same values ​​of vital capacity or increasing ones are determined. For diseases of the respiratory tract, circulatory system, fatigue, overtraining. When the functional state of the nervous system decreases, the results of repeated measurements decrease (Tsirkin V.I., 1998).

3. Assessment of the level of functioning and development of the cardiovascular system (CVS)

Heart rate

The cardiovascular system is one of the first to respond to any change in the body. The most accessible indicator of the state of the cardiovascular system is pulse (heart rate). The simplest method of measuring the resting pulse is to feel it on the radial artery of the forearm with the index, middle and ring fingers. Pulse data is recorded as the number of pulsations per minute. The pulse is counted while sitting for 10 seconds (15 seconds), and multiplied by 6 (4). At rest pulse depends on gender, age and functional status. The newborn's pulse is 130-140 beats per minute. In adults, it ranges from 60 to 80 beats per minute, in women it is usually higher than in men. Well-trained people have less than 60 beats/min.

Arterial pressure

HELL- an indicator of hemodynamics and characterizes the condition not only SSS, but also its regulatory component - CNS.

Proper blood pressure is calculated to estimate actual blood pressure.

ADS m = 109 + 0.5V + 0.1MT

ADD m = 74 + 0.1V + 0.15MT

ADS w = 102 + 0.7V + 0.15MT

ADD w = 78 + 0.17V + 0.1MT

B - age in years, MT - body weight in kg.

Orthostatic test - assessment of autonomic (regulatory) functions of the cardiovascular system. Defined as the difference in heart rate in a lying and standing position. In a lying position after a 5-minute rest, calculate your heart rate for 1 minute. Then calmly stand up and after 2-3 seconds, calculate your heart rate for 10 seconds. and multiply by 6. The heart rate in the lying position is subtracted from the standing heart rate.

Tests to assess functional readiness (assessment of the interaction and fitness of the cardiovascular (CV) and respiratory (RS) systems).

The cardiovascular system is one of the first to respond to muscle activity. The pulse rate can reach 200-240 beats/min. The simplest method of determining the pulse in this case is to measure it by the beats of the apex of the heart in the region of the 5th intercostal space. Measurements are performed no later than 2-3 seconds after the end of the load.

Rufier index

In a sitting position, after 5 minutes of rest, count the pulse for 30 seconds (2-3 times to obtain the same indicators). The resulting value is multiplied by 2 - P1. Then do 30 deep, even squats for 30 seconds. (tempo - 1 time per 1 second). After finishing the squats, immediately on the first 10 seconds rest, measure the pulse in a standing position - P2 and immediately sit down. The last pulse measurement is carried out after 1 minute. after finishing squats, in a sitting position, also in 10 sec. - P3. The results of 10 second measurements are multiplied by 6.

To obtain more accurate resting heart rate values, P1 measurements can be carried out over a longer period of time (15, 20, 30 and 60 seconds, with the result obtained multiplied by 4, 3, 2 and 1, respectively).

The Ruffier index is calculated using the following formula:

Assessment of functional readiness using the Rufier Index test is carried out according to the following criteria:

The P1 indicator below 60 beats/min indicates economization of cardiac activity.

The P2 indicator is 10 beats or more greater than the sum of two P1s, indicating insufficient training or under-recovery from the previous load.

A P3 reading higher than P1 by 10 beats or more indicates changes in health (infection, injury, fatigue, ...).

P3 below P1 indicates excellent regulatory activity of the autonomic nervous system and the functional state of the cardiovascular system.

The Ruffier index is very reactive and sensitive indicator, therefore it is important to comply standardization of the research procedure.

Significant conclusions about the state of health and the operational functional state of the body can be made by knowing your standard IR, which is determined by repeatedly measuring it at the same time of day (preferably in the morning before breakfast, after hygiene procedures).

You can also use the Ruffier index assess the physiological cost of a training session by comparing IR indicators before, after training and on the next day. If the IR the next morning after training has not returned to the standard value for a given individual, then the degree of load during training did not correspond to the individual characteristics of the individual at that time, which means that the load should be reduced.

Ladder test

Methodology: climb to the 4th floor at a good pace without stopping and calculate your heart rate for 10 seconds, multiply the result by 6.

Assessment of heart rate response to physical activity - percentage increase in heart rate (% heart rate).

where P 1 - heart rate before exercise (at rest)

P 2 - heart rate immediately after exercise (for 10 seconds * 6)

Pulse recovery rate -

where P 1 is the heart rate immediately after the load for 10 seconds.

P 2 - heart rate after 3 minutes of recovery in 10 seconds.

If KVP< 30%, то хорошая реакция восстановления на предложенную нагрузку.

It is necessary to compare % HR with EP.

Harvard step test

The test was developed at Harvard University in the USA in 1942. It is used to evaluate recovery processes after dosed muscular work. Physical activity is given in the form of climbing a step. For adult men, the height of the step is 50 cm, for adult women - 43 cm, for boys - 45 cm, for girls - 40 cm. The load is performed for 5 minutes by adults and 4 minutes by boys and girls. The frequency of ascents should be at least 30 times per minute, i.e. two movements per second:

1 - lifting one leg onto a step;

2 - lifting the second leg onto the step;

3 - placing on the floor the leg with which the ascent began;

4 - placing the other leg on the floor.

To strictly measure the frequency of ascent to the step of descent from it, a metronome is used, the frequency of which is set to 120 beats per minute. In this case, each movement will correspond to one beat of the metronome.

If in the current situation it is not possible to perform the load for all 5 minutes or a lag occurs as a result of fatigue for more than 20 seconds, then in these cases it is necessary to clearly record the time during which the work was performed.

The physical readiness of an athlete is assessed by counting the heart rate. Immediately after finishing climbing the step you need to sit down. Heart rate is recorded for the first 30 seconds at 2, 3 and 4 minutes of the recovery period. Test results are expressed as the Harvard Step Test Index (HST). This value is calculated from the following equation:

IGST = t * 100/ (P1+P2+P3) *2

where t is the ascent time in seconds, P1, P2, P3 - heart rate for the first 30 seconds at 2, 3, and 4 minutes (heart rate for 30 seconds after 1, 2 and 3 minutes) of rest. The value 100 is required to express IGST in whole numbers.

Evaluation of the results of the Harvard step test:

The IGST value can be used to assess overall physical performance and endurance.

Methodology: the subject performs two five-minute stress tests (step test: ascending and descending from a step step), the height of the step is recommended for men 40 cm, for women 33 cm.

At the end of the fifth minute of exercise (or immediately after it), the heart rate for 10 seconds is determined. The ascent frequency should be such that the heart rate during the first load is in the range of 100-120 beats/min, after the second load - 140-160 beats/min. Between loads - passive rest for three minutes.

To determine the power of work, use the formula:

where W is the load (kgm/min), MT is body weight (kg), H is the height of the step (m), T is the number of ascents per minute, 1.33 is the correction factor (physical costs of descending the step).

To calculate the operating power for the two-stage PWC170 test, the following formula is recommended:

where PWC 170 is the power of physical activity at a heart rate of 170 beats/min, W1 and W2 are the power of the first and second loads (kgm/min or W (1 kgm/min = 6 W)); f1 and f2 - heart rate in the last minute of the first and second loads (in 1 min).

Having determined the value of the PWC 170 test, you should then compare the result obtained with the classification scale. Based on the results of the PWC170 test, it is customary to distinguish five levels of physical fitness. To do this, you need to refer to Table 8, recommended by E.G. Milner. (1991).

Maximum heart rate is calculated using the formula:

Heart rate Max = 220 - age(full years)

Then 87% of the max heart rate is calculated and this figure is substituted instead of the number 170 in the formula for calculating PWC 170, the resulting result is estimated according to Table 3.

Table 3

Assessment of the level of physical condition according to the PWC test ( 87% of heart rate Max) in people of different ages and gender (according to Z.B. Belotserkovsky, 1984)

* - often in the literature there is an assessment of physical performance in Watts, with 1 kgm/min = 6 W.

MOC - maximum oxygen consumption, reflects the functional capabilities of the cardiovascular system and DS and the physical state of the body as a whole, i.e. aerobic capacity of the body. This indicator is one of the leading indicators in assessing and grading a person’s physical condition.

It is possible to determine the MIC using the PWC 170 indicator, as well as using a special dependence graph - the Astrand-Rieming nomogram:

b MIC = 1.7* PWC 170 (kgm/min) +1240 (ml/min)

b Nomogram of Astrand-Rieming

self-control sports diary indicator

Astrand nomogram.

To estimate the MIC value, MIC rel. is used.

MIC rel = MIC ml/min/BW kg (ml/min/kg)

Estimation of maximum relative oxygen consumption (ml/min/kg) in adults (according to K. Cooper)

K. Cooper test

The K. Cooper test allows you to determine a person’s physical performance, and therefore the level of his health reserves, based on the results of a 12-minute run.

Methodology: the subject, having previously warmed up, runs the distance for 12 minutes according to how he feels. Because This is not passing a control (credit) standard, therefore the severity (intensity) of the work performed, according to subjective feelings, should be within 3-4 points (according to a 5-point system).

Assessment of physical performance of different age and sex groups based on the results of a 12-minute running test

Primary residence.

Presence of environmentally harmful factors:

1 - no, 2 - little, 3 - enough, 4 - a lot.

Do you currently have any chronic diseases?

1 - no, 2 - yes.

What is your physical activity regime before entering university?

1 - did not go to physical training, did not study in the section - 0 hours,

2 - only physical training, did not go to the section - 2 hours,

3 - physical activity and active rest - 3-5 hours,

What is your physical activity regime while studying at university?

1 - I don’t go to physical training, I don’t study in the section - 0 hours,

2 - physical exercise only - 2 hours,

3 - physical training, section and active rest - 3-5 hours,

4 - physical training and general physical training section - 5-7 hours,

5 - physical education, sports. section, etc. - more than 7 hours.

At what age do you do morning exercises regularly?

1 - preschool, 2 - ml. school, 3 - Wed. school, 4 - st. school, 5 - I don’t.

How often do you do morning exercises?

1 - daily, 2 - every other day, 3 - not regularly.

What hardening procedures do you carry out?

1 - dousing with cold water, 2 - cold air baths,

3 - winter swimming, 4 - I don’t.

Do you visit the bathhouse (sauna), how often (regularly)?

1 - I don’t attend, 2 - once a week, 3 - once every two weeks, 4 - not regularly.

Do you adhere to a certain daily routine?

1 - yes, 2 - no.

Do you smoke?

1 - no, 2 - occasionally, 3 - yes.

At what age do you smoke regularly?

1 - ml. school, 2 - Wed. school, 3 - st. school, 4 - I don’t smoke.

Do your parents smoke?

1 - both, 2 - mother, 3 - father, 4 - do not smoke.

Do you drink alcohol?

1 - no, 2 - occasionally, 3 - regularly.

Do your parents drink alcohol?

1 - both, 2 - mother, 3 - father, 4 - do not use.

Health Assessment Form

Self-control– regular monitoring of the state of health, physical development and physical fitness by those involved in physical exercises and sports using simple, generally accessible techniques.

Assessment of health status, the dynamics of positive and negative changes will not be objective if it is not supplemented with self-monitoring data. Learning technology for monitoring one's health is one of the main tasks of physical education at a university, and achieving a sufficient level of self-control skills (keeping a self-control diary, correct self-assessment based on the analysis of data from this diary) is one of the goals of physical education at a university.

By regularly analyzing the state of his health, data from testing and conducting various tests, the student gets the opportunity to adjust the amount of work and rest, time for recovery, choose means of increasing physical and mental performance, and make the necessary changes to his own style and, possibly, lifestyle. All data must be recorded in a self-monitoring diary for further analysis at certain intervals: at the beginning and end of the month, semester, academic year. The main requirement: sampling and testing should be carried out at the same hours of the day, 1.5–2 hours before and after meals.

Self-monitoring consists of taking into account the following indicators: well-being, sleep, appetite, pulse, spirometry, breathing, etc. When carrying out self-monitoring, a diary is kept, a sample of which is given below (Table 12).

Table 12

Self-control diary

The form of the diary can be arbitrary. It should record both subjective indicators (well-being, sleep) and objective ones (pulse rate, breath holding time, body weight), as well as some sports results: total running time in one of the workouts, speed, test results.

The easiest way to assess the effectiveness of training is to monitor the dynamics of the development of strength, endurance and other physical qualities, as well as assessing achievements in various competitions or special tests. For example, if after six months of training your results in lifting the barbell have increased, then progress in the development of strength is obvious. If you previously covered a three-kilometer distance in, say, 18 minutes, and now you cover it in 15 minutes, then your endurance level has increased; the same if you increased the distance you ran over a certain period from 10 to 15 km.

A decrease in results in test exercises and in sports achievements indicates incorrect, insufficiently rational training: training exercises, their total volume and intensity are incorrectly selected; they do not correspond to your level of preparedness or individual characteristics.

Any activity of any organ, any change in its condition immediately affects the functioning and condition of other organs, systems and the entire organism. Muscle training, development of strength, endurance, speed, agility, flexibility - this is training of the respiratory, cardiovascular, excretory systems, specific stimulation of the central nervous system, i.e. these exercises are intended to improve health, maintain normal life functions, and increase working capacity.

All indicators of self-control can be divided into subjective and objective. TO subjective indicators include well-being, mood, sleep, appetite and pain. Feeling can be classified as good (feeling energetic, good performance), satisfactory (slight lethargy) or poor (weakness, lethargy, low performance). Well-being is a fairly informative criterion for the correct dosage of physical activity. If they correspond to the functional capabilities of the body, then the state of health is usually good. With excessive physical exertion, its deterioration is observed.

The next subjective indicator of self-control is mood. This is a mental state that is quite closely related to well-being. Here is one of the classifications of mood: cheerful, uncertain (vague, unclear), normal, depressed (depressed, sad).

Sleep is an effective means of restoring both mental and physical performance. A good night's sleep for 7–8 hours indicates optimal physical activity. Its various disturbances (frequent awakenings, shallow sleep, difficulty falling asleep, feeling of lack of sleep, etc.) are indicators that it is necessary to increase or decrease the amount of physical activity.

Appetite also characterizes the state of human health. In painful conditions or overwork, appetite usually becomes worse. If the physical activity in training corresponds to the body’s capabilities, then the appetite is good.

Another type of subjective indicators of self-control is pain. They are recorded according to their location, nature (sharp, blunt, cutting, etc.) and strength of manifestation.

TO objective self-monitoring indicators include monitoring heart rate, blood pressure, respiration, body weight, vital capacity, muscle strength and athletic performance.

Many experts recognize heart rate as a reliable indicator of the state of the circulatory system. It can be independently determined by pulse rate. When a person is at rest, it is better to measure it on the radial artery, at the base of the thumb. To do this, place the hand of the other hand on the back of the wrist, where the pulse is measured, and use the pads of the second, third and fourth fingers to find the radial artery, pressing lightly on it. The pulse rate is determined by the movement of the second hand of the clock in 10 or 15 seconds, the resulting number is multiplied by 6 or 4, respectively. This calculates your heart rate per minute.

Heart rate is a very flexible indicator and depends on age, gender, and environmental conditions. For example, college-age boys have 70–80 beats per minute, while girls’ pulse is usually 5–10 beats higher. With increasing physical fitness, heart rate gradually decreases, which indicates economization of the body’s activity. Regular heart rate measurements are one of the main requirements for self-monitoring of the functional state of the body during independent physical training. If at rest this indicator gradually decreases, and other indicators of self-control are at an optimal level, then, consequently, fitness and health improve.

Pulse measurements immediately after training allow you to assess the body's response to physical activity, and also indicate the speed of recovery processes.

Breathing at rest should be rhythmic and deep. Normally, in a healthy person, the respiratory rate ranges from 16 to 18 times per minute, in well-trained people - from 10 to 14 times per minute. To calculate your own respiratory rate, you need to place your hand on the lower part of the chest, and count each inhalation or exhalation as one breath.

To determine the functional state of the body, you can use a functional one-step test with squats. The subject rests standing for 3 minutes. Then the heart rate is calculated for 1 minute (initial heart rate). Next, the subject performs 20 squats, raising his arms forward, for 40 s. Immediately after squats, the heart rate is calculated during the first 15 seconds, recalculated by 1 minute (by multiplying by 4). The increase in heart rate after physical activity is determined in comparison with the initial one, as a percentage.

Rating (for men and women): excellent – ​​20% or less; good – 21–40; satisfactory – 41–65; bad – 66–75; very bad – 76% or more.

Students who regularly engage in physical exercise are offered the K. Cooper test, popular in many countries, which is used to assess the physical fitness of people under 30 years of age (Table 13). This test requires a 12-minute run over as far a distance as possible. It is best to hold it in a stadium with a standard track length of 400 m.

Table 13

K. Cooper test

When exercising self-control, it is necessary to monitor the increase in your sports and technical results, the increase in fitness, changes in your health and physical development. Running 100 m, standing long jump, lifting the body from a prone position and pulling up on the crossbar are carried out at the beginning and end of the academic year while students are performing control exercises. The results of control tests and assessments when testing physical qualities should be entered into a self-control diary.

Self-control has great educational and pedagogical importance, since a student who is involved in physical exercises and sports, monitoring the state of his health and physical development, takes an active part in analyzing the methodology of his educational and training sessions.

Key terms

Medical control– a comprehensive medical study of the physical development and functional readiness of those involved in physical education and sports.

Diagnosis of the physical condition of students– the process of recognizing and assessing the individual biological and social characteristics of students, interpreting and summarizing the data obtained about their health and diseases.

Pedagogical control– a systematic process of obtaining information about the physical condition of those involved directly in the process of educational and training sessions, physical education, recreation and sports events.

Self-control– independent observations by the student of the effects of physical activity on the body.

Control questions

1. Describe the concepts of “medical control” and “dispensary examination”.

2. What anthropometric measurements are used to assess a person’s physical development?

3. What indicators indicate the functional state of the cardiovascular system?

4. What tasks are solved in the process of pedagogical control?

5. Define self-control. Briefly outline the method of self-control for those involved in physical exercises.

6. Name the methods of assessing physical development known to you.

7. For what purposes are functional tests used?

8. List the functional tests known to you.

9. Name the methods known to you for determining the indicator of the development of physical qualities.

When performing speed-strength loads before and after training, it is advisable to record urgent changes:
a) functional state of the neuromuscular system;
b) biochemical composition of blood (content of inorganic phosphate in blood serum).

The athlete’s self-control should include:
daily assessment of well-being, activity and mood (see section “Indicators of the current and urgent functional state of the central nervous system”);
daily assessment of training load tolerance;
daily, immediately after waking up, a 1-minute orthostatic test and, if possible, a Ruffier test with calculation of the Ruffier index;
Q analysis of appearance (see Chapter III, section “Clinical examination methods”);
analysis of the functions of the urinary and digestive systems.
Let's look at the last question in more detail.
On average, the amount of urine excreted per day should approximately correspond to
determine the amount of liquids absorbed (water, juice, compote, soup, tea, etc.).
Normal urine is usually straw-yellow in color. If there is very little of it, and this most often indicates a lack of fluid in the body, then due to the high degree of saturation, the urine acquires a reddish-yellow color. In diseases of the liver, gall bladder and biliary tract, its color may resemble the color of beer. In people with serious pathologies of the kidneys and bladder, it looks like meat slop. A whitish-milky color means the presence of pus in the urine, which occurs with inflammation of the kidneys and the release of salts, in particular oxalates. Dark reddish, greenish and blue color may be associated with the intake of certain medications (multivitamin complexes, furazolidone - bright yellow; acetylsalicylic acid, amidopyrine - pink-red; rhubarb, Alexandria leaf - greenish), fruits and vegetables.
Urine is usually clear. Its cloudiness can be caused by the presence of salts, mucus, fats, bacteria, and a significant amount of cellular elements. Urine, as a rule, has a mild, specific odor. When urine decomposes by bacteria (in diseases of the kidneys and bladder), an ammonia odor appears.
The normal daily amount of feces in a person should be 100-200 g per day. Systematic retention of feces in the intestines for more than a day is one of the serious risk factors for progressive deterioration of health. The amount of feces increases with abundant plant food, its poor absorption (for example, with diseases of the pancreas), and accelerated intestinal motor function. It decreases with predominantly protein foods (meat, meat products), constipation and fasting.
With constipation, the stool becomes dense or takes the form of lumps (sheep feces). In such cases, in order not to miss serious intestinal diseases, a special examination should be carried out. In the case of a high fat content (mainly in diseases of the pancreas), the consistency of the stool becomes ointment-like (it is difficult to flush off the toilet).
Normal stool color is dark brown. With a plant-based diet, it can become greenish-yellow; with a dairy diet, it can become orange-light yellow. White, grayish-white, clayey or sandy feces indicate a violation of bile secretion. Against the background of a predominantly meat diet, it turns black and brown. With bleeding in the upper parts of the digestive tract, the use of bismuth preparations, activated carbon, large quantities of blueberries and black currants, the stool becomes black.
! REMEMBER! [The appearance of black stool, if you cannot associate it with the use of certain medications and foods, should be a reason for an immediate visit to the doctor.
When the intestinal microflora is disturbed (dysbacteriosis), the feces become multi-colored. In diseases of the lower digestive tract, in particular the rectum, feces may be released in small portions and be mixed with blood, mucus and pus (keep in mind: with hemorrhoids, blood is usually on the surface of the feces and is not mixed with it) . A particularly suspicious symptom of a “false friend” is the passage of feces into the underwear instead of the supposed release of gas. In this case, you should immediately
Conduct an instrumental examination of the rectum and entire large intestine.
All data obtained as a result of self-control should be entered daily into the self-control diary in parallel with the volumes of training loads of different energetic nature or different directions.

In this series of articles we will introduce you to a unique methodological approach, thanks to which you can quickly and easily master the basic motor skills that are the foundation of the Kadochnikov System. Even if you don’t have an instructor or the opportunity to attend seminars and trainings, you will learn how you can start learning correctly on your own, at home.

• Part 1.
• [You are here] Part 2. Basic Principles of Self-Control During Independent Study of the Kadochnikov System
• Part 3. How to Properly Dose the Load When Self-Studying the Kadochnikov System

From this article you will learn how you can quickly and easily master the skills of hand-to-hand combat and personal safety equipment of the Kadochnikov System from scratch if you follow the rule "start with the main thing" and be guided by the basic principles of self-control when independently learning the Kadochnikov System.

Many people are trying to learn some kind of self-defense skills in order to stand up for themselves in case of emergency...

But they either fail, finding themselves in a dangerous situation, or do not even try to provide at least some resistance.

Why is this happening? What mistake are they making?

Or maybe they are not given this in principle and should not even try? But the truth is that they are not to blame. It's just that the methods they chose to develop certain skills in themselves are most likely unsuitable for these purposes.

The root of the problem is that to master such special motor skills as self-defense and hand-to-hand combat, the vast majority of people use motor training, which is used in sports. They don't know the main secret:

The motor training that is necessary in such life situations is fundamentally different from sports training for a number of reasons...

Motor training of a fencer, wrestler or boxer is aimed at developing certain physical qualities - strength, speed, general and special endurance, etc.

Without developing these qualities, it is difficult to become a sufficiently qualified athlete to show good competitive results in the chosen sport, even with a high level of technical and tactical training.

In the Kadochnikov System, everything is the other way around, because it begins where sport ends.

It initially proceeds from the fact that the enemy ALREADY surpasses you in physical qualities, as well as in weight, height, etc.

That is why motor training in the Kadochnikov System is aimed at developing skills conscious control of your body, which do not depend on your physical capabilities and allow you to use the enemy’s strength against him, to counter the speed of his movements with angular accelerations, and to any types of blows - the skill of decomposing their destructive effects into components...

In the most general form, the essence of the Kadochnikov System can be formulated something like this:

In any situation, identify the problem in a timely manner, identify the goal of overcoming it, set the task and solve it, taking into account the fact that several solution options may be needed (after all, the only solution option may not work). Moreover, the more extreme the situation, the faster decisions must be made.

This means that basic motor skills must be developed subconscious level– the body performs them automatically. But if the basic skill was formed with an error, or the most optimal set of such skills was chosen, then instead of helping, they can cause harm.

How can you determine that the skills you are gaining as a result of your classes or training are correct? There are only two main criteria.

• First, any movement you make should be carried out along the shortest path to the goal. Otherwise, you may not have time to repel that blow, for example, which could be fatal.

• Secondly, each of your skills must be biomechanically verified. Otherwise, in a difficult situation, injuries are inevitable - this could be a strong impact of the body on the ground when falling or an injury from an opponent’s blow, etc.

That is why, even after studying some kind of motor action, its development and consolidation in the form of a skill must be carried out with mandatory pedagogical control. This means that the instructor must constantly monitor your every action during classes and correct you every minute so as not to allow the formation of an incorrect motor stereotype.

You probably thought now that this is unrealistic.

After all, as a rule, there are many people in a group, but only one coach. However, it is impossible to master the correct basic skills without constant supervision. That is why training in martial arts at a decent level has always had the character of individual training - the student is one on one with the master.

It is no coincidence that such a tradition was preserved for a long time both in European fencing schools and in the eastern tradition of martial arts. That is why there are so many different stories about how difficult it was to get trained by a real master.

But The Kadochnikov system has become a unique phenomenon in the field of hand-to-hand combat and personal safety equipment not only due to its efficiency and reliability in extreme conditions. The approach to teaching itself is no less unique. Let's be frank - there are many secrets in the theory and methodology of the Kadochnikov System, and most of them are not included in the topic of this article. But we want to tell you about one thing – the very first one.

As in any fairly serious discipline, the Kadochnikov System has several important sections that complement (and expand) each other, although in certain situations they can be used independently.

In classical mechanics there are three sections - statics, kinematics and dynamics. But in the human body this is already psycho-bio-mechanics. The entire theory and teaching methodology in the Kadochnikov System is based on a deep understanding of human motor activity as a psychobiomechanical system.

That is why in each of the main sections of the System, such as complex body training (lower acrobatics or combat gymnastics), controlling the enemy or disarming, there is a special complex exercise for developing the most important set of motor skills. And what is especially important is that each such exercise already has a method of pedagogical control (self-control) BUILT IN.

This is one of those secrets thanks to which the Kadochnikov System is simple and accessible to master (of course, up to a certain level) at almost any age.

Because built-in methods of pedagogical control(self-control) allow you to obtain high quality basic motor skills, which will be almost the same as with individual training with a good instructor.

Right now we will look at one simple example to make this method absolutely clear and understandable. Let's take the section of combat gymnastics or lower acrobatics. If you are already familiar with the Kadochnikov System in practice, then of course you already understand what exercise we will be talking about. And you are absolutely right - this is a toss.

When performing this exercise, your first task is to learn how to maintain a continuous curve of your body, using mainly thoracic motor skills.

The preparatory version of this exercise is performed from the knees. It is mastered quickly enough, so the transition from training to the formation of the most important basic motor skill is minimal. The most interesting thing is that you will perform pedagogical self-control over the correct formation of this skill, regardless of whether you want it or not. And that's why…

In this exercise, your instructor, who is constantly watching you while you practice, takes over the role of your instructor. floor, on which you work it out.

Because until your body learns to create a continuous curve where it contacts the surface on which you are doing your activity, you will be “skipping” - hitting hard parts of your body. And the higher the speed, the more noticeable the reaction of the support will be.

But having mastered this exercise, your body will learn to avoid sharp corners both literally and figuratively, which means it will be able to "get up from your knees" and begin other exercises to develop the following basic skills. So, for example, to prevent yourself from being hit, thoracic motor skills alone are not enough.

This skill is based on manual motor skills. which allows break down any negative impact into its components to take him beyond the plane of his body. In this case, other “instructors” will help you carry out pedagogical control - a wall, a stick...

As a result of such work, your body will quickly receive the necessary and sufficient arsenal of vital skills.

In this article, we introduced you to a unique methodological technique, thanks to which you can quickly and easily master basic motor skills, which are the foundation of the Kadochnikov System. Even if you don’t have an instructor or the opportunity to attend seminars and trainings, now you know how you can start learning correctly on your own, at home.

Training at all three levels of the Kadochnikov System is discussed in detail in one of the most effective video trainings for home training