Physical qualities are understood as a certain socially conditioned set of biological and mental properties of a person, expressing his physical readiness to carry out active motor activity. It is generally accepted to consider the main physical qualities of a person to be strength, speed, flexibility, agility, endurance.

The material basis for the education of physical qualities are physical abilities, which are inherent in nature in any person. One and the same ability can be represented in different physical qualities.

Force -the ability to overcome external resistance or to resist it through muscle tension.

Distinguish between strength: absolute and relative.

Absolute strength -the strength shown by the athlete during the maximum voluntary contraction without taking into account the time and weight of his own body.

Relative strengthis the force per 1 kg of the athlete's body weight.

In people with approximately the same level of fitness, an increase in body weight leads to an increase in absolute strength, but the magnitude of relative strength decreases. This is due to the fact that body weight increases in proportion to the volume of the body, and the force of action is proportional to the physiological diameter of the muscle. The allocation of absolute and relative strength of action is of great practical importance. So, the achievements of athletes in the heaviest weight categories in weightlifting, combat sports, as well as in throwing sports equipment are determined, first of all, by the level of development of absolute strength. In activities with a large number of body movements in space (for example, in gymnastics) or with restrictions on body weight (for example, weight categories in wrestling), success will largely depend on the development of relative strength.

Strength as a physical quality is due to the manifestation of some relatively independent leading abilities.

Speed-strength abilities provide fast movement of the body and its links in space. The maximum expression of these abilities is the so-called explosive force, which is understood as the development of maximum stress in the shortest possible time (for example, performing a jump).

The most common methods for developing speed-strength abilities are repetitive exercises and circuit training.

The method of repeated execution allows you to focus on developing the speed-strength abilities of a particular muscle group (for example, lifting the bar from the chest affects the shoulder muscles, individual muscles of the back and abdomen). The repeated method uses a series of dynamic exercises with constant, increasing and adapting resistance. Depending on age, gender and the size of the weights, the number of exercises in a series can reach 6-10, and the number of series - from 3 to 5-6. Exercise with constant resistance is characterized by maintaining the amount of resistance during its implementation (for example, squatting with a barbell on the shoulders). Exercise with increasing resistance involves changing the amount of resistance during its execution (for example, stretching an expander). An exercise with adaptive resistance has a constant speed of movement of external objects while maintaining maximum muscle tension throughout the exercise (for example, exercises using technical devices).

The circuit training method provides a complex effect on various muscle groups. Exercises are selected in such a way that each subsequent series includes a new muscle group in the work. This method allows you to significantly increase the volume of work with a strict alternation of work and rest. This mode provides a significant increase in the functionality of breathing, blood circulation and energy exchange.

Power abilities proper are manifested mainly in conditions of isometric muscle tension, ensuring the retention of the body and its links in space, the preservation of the given poses when external forces are applied to a person.

In the pedagogical process, the development of proper strength abilities is carried out through the development of speed-strength abilities. This possibility is due to the laws of transfer in the development of leading physical abilities.

Means of developing strength abilities

With the development of strength abilities, exercises with increased resistance are used - strength exercises. Depending on the nature of the resistance, they are divided into 3 groups:

1. Exercises with external resistance.

2. Exercises to overcome your own body.

3. Isometric exercises.

External resistance exercises include:

· Exercises with weights (barbell, dumbbells, weights), including on simulators;

· Exercises with the resistance of other objects (rubber shock absorbers, harnesses, block devices, etc.);

· Exercises in overcoming the resistance of the external environment (running on sand, snow, against the wind, etc.).

Exercises with overcoming your own body weight are used in classes for people of different ages, sex, fitness and in all forms of training. The following types are distinguished:

Gymnastic strength exercises (flexion and extension of the arms in the supports, rope climbing, raising the legs to the bar);

· Athletics jumping exercises (jumping on one or two legs, "in depth");

· Exercises in overcoming obstacles.

Isometric exercises, like no others, contribute to the simultaneous tension of as many motor units of working muscles as possible. They are classified into:

Retention of muscles in passive tension (retention of a load on the forearms, shoulders, back, etc.);

· Exercises in active muscle tension for a certain time in a certain position (straightening bent legs, trying to tear off an excessive weight bar from the floor, etc.).

Usually performed while holding the breath, they train the body to work in very difficult anoxic conditions. Classes using isometric exercises take little time, the equipment for their implementation is very simple, and with the help of these exercises you can influence any muscle groups.

Motor actions with various weights should not have a complex biomechanical structure, and the magnitude of the weights should not exceed a person's capabilities. At primary school age, it is advisable to use your own body weight in the form of weights, in older age groups - weight of sports equipment or partner.

The use of motor actions with weights is associated with straining, which increases the magnitude of the action force. However, prolonged straining negatively affects the activity of the cardiovascular system, since when muscles are strained, the lumen of blood vessels decreases, and, therefore, oxygen delivery to tissues is limited and the load on the heart muscle increases. Therefore, when working with children, especially those of primary school age, motor actions with prolonged straining are used with restriction. The development of the quality of strength requires a strictly differentiated approach, taking into account the level of development of leading strength abilities.

Rapidity - the ability to perform motor tasks at maximum speed. This generic term has been used for a number of years. Given the multiplicity of forms of manifestation of movements and their high specificity, this term in last years was replaced by the concept of "speed ability".

Speed \u200b\u200babilities - this is a complex of human functional properties that ensure the fulfillment of motional actions in the minimum time interval for these conditions.

The means of developing speed abilities are exercises performed with a maximum or near-maximum speed (i.e. speed exercises). They can be divided into three main groups (V. I. Lyakh, 1997).

1. Exercises aimed at individual components of speed abilities: a) reaction speed; b) the speed of performing individual movements; c) improving the frequency of movements; d) improving the starting speed; e) speed endurance; f) the speed of performing sequential motor actions in general (for example, running, swimming, dribbling).

2. Exercises of complex (versatile) impact on all the main components of speed abilities (for example, sports and outdoor games, relay races, martial arts, etc.).

3. Exercises of conjugate impact: a) on speed and all other abilities (speed and power, speed and coordination, speed and endurance); b) on speed abilities and improvement of motor actions (in running, swimming, sports games, etc.).

In sports practice, for the development of the speed of individual movements, the same exercises are used as for the development of explosive strength, but without burdening or with such a burden that does not reduce the speed of movement. In addition, such exercises are used that are performed with an incomplete swing, with maximum speed and with a sharp stop of movements, as well as starts and spurts.

For the development of the frequency of movements, the following are used: cyclic exercises in conditions conducive to an increase in the rate of movements; running downhill behind a motorcycle, with a traction device; quick movements of the legs and arms, performed at a high pace by reducing the span, and then gradually increasing it; exercises to increase the rate of relaxation of muscle groups after their contraction.

For the development of speed capabilities in their complex expression, three groups of exercises are used: exercises that are used to develop reaction speed; exercises that are used to develop the speed of individual movements, including for movement on various short segments (from 10 to 100 m); exercises characterized by an explosive nature.

The main methods of training speed abilities are: methods of strictly regulated exercise; competitive method; game method.

Methods of strictly regulated exercise include: a) methods of re-performing actions with a setting at maximum speed; b) methods of variable (variable) exercise with varying speed and acceleration according to a given program in specially created conditions.

When using the method of variable exercise, movements with high intensity (for 4-5 s) and movements with a lower intensity alternate - first, they increase the speed, then maintain it and slow down the speed. This is repeated several times in a row.

The competitive method is used in the form of various training competitions (estimates, relay races, handicaps - leveling competitions) and final competitions. The effectiveness of this method is very high, since athletes of different fitness are given the opportunity to fight each other on an equal basis, with emotional uplift, showing maximum volitional efforts.

The game method provides for the implementation of a variety of Exercises at the highest possible speed in conditions of outdoor and sports games. At the same time, the exercises are performed very emotionally, without undue stress. In addition, this method provides a wide variety of actions, preventing the formation of a "speed barrier".

Flexibility -the physical ability of a person to perform movements with the required amplitude. It is due to the structure of the joint and the interaction of the muscles that provide movement in it. The latter is associated both with the mechanical properties of muscle fibers (their resistance to stretching) and with the regulation of muscle tone. Insufficiently developed flexibility complicates the coordination of human movements, since it limits the movement of individual body links.

Distinguish between passive and active flexibility. Passive flexibility is defined by the amplitude of movements performed under the influence of external forces, for example, the partner's weight or his muscular efforts. Active flexibility is expressed by the amplitude of movements performed by the muscles' own tensions. The amount of passive flexibility is always greater than the active one. Under the influence of fatigue, active flexibility decreases (due to a decrease in the muscle's ability to completely relax after a previous contraction), and passive flexibility increases (due to a lesser tone of the muscles that counteract stretching).

There is also general (maximum range of motion in the largest joints) and special (range of motion, corresponding to the technique of a specific motor action) flexibility. Active and passive flexibility develop in parallel.

The development of flexibility is assessed by the maximum possible range of motion, which is measured either by angular or linear measures (in degrees, centimeters).

Girls and girls have 20-30% higher flexibility rates than boys and boys.

The main means of developing flexibility are stretching exercises, which can be dynamic (springy, swinging, etc.), passive (with a partner, with weights, shock absorbers, on shells) and static (maintaining the maximum amplitude in various poses from 6 to 10 sec) character.

The main method for developing flexibility is the repetitive method, where stretching exercises are performed in series. Depending on the age, gender and physical fitness of schoolchildren, the number of exercises in the series is differentiated. In this case, it is necessary to observe a number of methodological requirements: before performing stretching exercises, one should "warm up" the body well in order to avoid injuries; predominantly develop mobility in those joints that play the greatest role in vital actions: shoulder, hip, ankle and hand joints; the range of motion should be increased gradually, while maintaining the continuity and sequence of impacts on the corresponding muscles and joints; Muscle relaxation exercises should be done between stretching series. In this case, pain is not allowed, the exercises are performed at a slow pace.

Depending on the tasks being solved, the stretching mode, age, gender, physical fitness, the structure of the joints, the dosage of the load can be very diverse. This method has two variations: the dynamic re-exercise method and the static re-exercise method. The technique of developing flexibility with the help of static exercises is called "stretching".

Playing and competitive methods are also used to develop and improve flexibility.

The term " dexterity "In the domestic theory and methodology of physical culture, it has been used for a long time to characterize the coordination capabilities of a person when performing any activity. Since the 70s, the term “coordination abilities” is increasingly used to denote them - the ability to quickly, accurately, expediently, economically and resourcefully, ie. most perfectly, to solve motor tasks (especially complex and unexpected). It is expressed in skills: mastering new movements, differentiating various characteristics of movements and controlling them, improvising in the process of motor activity.

The most effective method of developing dexterity is the play method with and without additional tasks.

Coordination abilities include: spatial orientation, accuracy of movement reproduction in spatial, power and time parameters, static and dynamic balance.

The spatial orientation of a person is expressed in the preservation of ideas about the nature of changes in external conditions and in the ability to rebuild motor action in accordance with these changes. Taking into account changes in external conditions, a person must predict upcoming events and, in connection with this, build appropriate behavior. To develop this ability, they resort to a variety of outdoor and sports games.

The accuracy of the spatial, power and temporal parameters of movements is manifested in the correctness of the motor action fulfillment. The means of its development are exercises for reproducing human postures, where the parameters of the location of the body and its links are set by the teacher.

The main exercises that develop the accuracy of differentiation of muscle efforts are exercises with weights, where the weight of objects is strictly dosed. Along with this, high and long jumps, throwing of sports equipment of various weights, as well as exercises with a dynamometer (reproduction of a given effort) are used.

The methodology for the development of the ability to distinguish the weights of weights is based on the reproduction of exercises dosed according to the load. To do this, use sports equipment similar in shape, but of different weights (tennis, volleyball, basketball, clubs, dumbbells).

The accuracy of distinguishing the temporal parameters of a motor action ("sense of time") develops most intensively in primary school age. Exercises that allow the duration of movements to be varied over a wide range are promoted. For this, as a rule, technical means are used (electrolysers, metronomes).

Maintaining the stability of the body (balance) is associated with the performance of any motor action. Equilibrium develops on the basis of improving reflex mechanisms in the process of maturation of the vestibular analyzer. Exercises with turns in a vertical and horizontal position, somersaults are used as means. For example, walking on a gymnastic bench after performing a series of somersaults.

Distinguish between static and dynamic balance. Static balance is manifested with long-term preservation of certain postures of a person (for example, handstand in gymnastics), dynamic balance - while maintaining the direction of a person's movements with continuously changing postures (for example, a skier's movement). Static balance is improved by the complication of the biomechanical structure of the exercise (due to postures in which the center of gravity of the body changes its location in relation to the fulcrum, and holding the given poses for a long time) and changes in the psycho-functional state (creating a mental difficulty in maintaining balance by increasing the height of the support, changing the angle its inclination, as well as temporary "shutdown" of the visual analyzer). The improvement of dynamic balance is carried out mainly with the help of cyclic exercises: walking or running on a treadmill with a variable width or on a movable support.

Endurance - the ability to resist fatigue (temporary decrease in performance), maintain the required level of work intensity at a given time, and perform the required amount of work in less time.

In the theory and practice of physical culture, general and special endurance are distinguished. Under overall endurance understand the ability to perform long-term work with low intensity due to aerobic sources of energy supply (using oxygen). Special endurance denote the ability to effectively perform work, despite the arising fatigue, in a certain type of sports activity.

All physical abilities, expressing the quality of endurance, have a single measure - the maximum operating time before the start of its power reduction. Because of this, these abilities are defined as endurance for work in the corresponding load zones: endurance in the maximum zone, endurance in the submaximal zone, endurance in the large zone and endurance in the moderate zone of stress.

Endurance in the maximum load zone largely due to the functional capabilities of the anaerobic creatine phosphate energy source. The maximum duration of work does not exceed 15-20 s.

The main means of increasing the level of endurance in the maximum zone include cyclic exercises, the duration of which does not exceed 5-10 s, which is equal to running segments of 20-50 m at maximum speed. As a rule, exercises are used in repetitive execution mode, in series.

The suggested rest intervals between running exercises can be 2-3 minutes, and between sets - 4-6 minutes. Rest periods are filled with muscle relaxation exercises, walking alternating with breathing exercises, etc. Active rest accelerates the body's recovery for subsequent work. The choice of the number of running exercises in the series and the number of series are determined by the state of health, functional state. Here the teacher can focus on two main indicators: heart rate and running speed.

Endurance in the submaximal zone of loads characterized by the capabilities of the anaerobic-glycolytic mechanism of energy supply. The maximum operating time, shown without reducing the power, does not exceed 2.5-3 minutes.

The main means of developing endurance in the submaximal zone are exercises of a cyclic and acyclic nature (for example, running, throwing). Exercises can be performed with additional weights, but with correction of the duration and number of repetitions.

The leading development method is strictly regulated exercises that allow you to accurately set the magnitude and volume of the load. Exercises can be performed repeatedly or continuously in series and include exercises with different biomechanical structures. Rest intervals vary in length depending on the approach used. Typically, they can be 3 to 6 minutes. Between repetitions of loads, breathing exercises, muscle relaxation exercises, exercises to develop mobility in the joints are used.

It is advisable to develop endurance in the zone of submaximal loads after exercises for the development of coordination of movements, training in motor actions, when the body is in the phase of initial fatigue. This allows you to significantly reduce the time of exposure to the body by exercises in the submaximal zone and not to use warm-ups. At the same time, the duration of the exercises, their number, intervals of rest in terms of duration and content between them should be correlated with the nature of the previous work.

Endurance in the area of \u200b\u200bheavy loads characterized by the maximum capabilities of the mechanisms of aerobic energy supply, and, consequently, the maximum capabilities of the respiratory and circulatory systems. If, with loads of maximum and submaximal power, the restoration of the energy potential of muscles occurs mainly during the recovery period, then with loads of high power, it is mainly during work. The duration of the work is on average from 3 to 7-10 min.

The main means are cyclic exercises performed with an intensity of 65-70% of the maximum (running, swimming, skiing, etc.). Exercise should be expected to cause significant increases in heart rate and pulmonary ventilation. Depending on age, the heart rate can reach 180-200 beats / min, and the minute respiration volume is 40-80 l / min at a respiration rate of 45-60 cycles / min.

The development of endurance is carried out by methods of strictly regulated exercise and play. The latter allows, due to increased emotionality, to achieve a greater amount of work. The exercises can be performed repeatedly with a duration of 3-5 minutes and a rest interval of up to 6-8 minutes. Endurance in the zone of high loads is developed, as a rule, at the end of the main part of the lesson against the background of initial body fatigue. This allows you to reduce the duration of exercises to 1.5-2 minutes and shorten the intervals of rest, including breathing exercises with walking or low-intensity running. Alternating loads differentzones is used in athletics classes, in particular, in cross training. During ski training, alternating loads are used in the zone of high and moderate intensity.

Endurance in the moderate load zone characterized by the optimal interaction of the respiratory and circulatory systems, their mutual consistency with the structure of the motor action. The duration of work is provided by aerobic processes with a slight activation of anaerobic ones with a load not exceeding 60-65% of the maximum. With such a load, you can continue to work from 10-15 minutes to 1.5 hours or more.

The main means that are used to develop endurance in the zone of moderate stress are prolonged cyclic exercises (for example, long walking, cross-country running, ski marches).

The means of developing general (aerobic) endurance are exercises that cause maximum performance of the cardiovascular and respiratory systems. In the practice of physical culture, a wide variety of physical exercises of a cyclic and acyclic nature are used (for example, running, swimming, cycling, etc.). The main requirements for them are as follows: exercises should be performed in areas of moderate and high power work; their duration is from several minutes to 60-90 minutes; work is carried out with the global functioning of muscles.

Most types of special endurance are largely determined by the level of development of anaerobic capabilities, for which they use exercises that include the functioning of a large muscle group and allow work to be performed with extreme and near-limit intensity.

When most physical exercise on the development of endurance, the total load on the body is quite fully characterized by the following components: the intensity of the exercise, the duration of the exercise, the number of repetitions, the duration of the rest intervals and the nature of the rest. It is necessary to determine the specific parameters of load and rest every time you choose one method or another.

The main methods of development general endurance are:

1. The method of continuous exercise with a load of moderate and variable intensity;

2. The method of repeated interval exercise;

3. Method of circular training;

4. Game method;

5. Competitive method.

To develop special endurance, the following are used:

1. Methods of continuous exercise (uniform and variable);

2. Method of interval discontinuous exercise (interval and repetitive);

3. Competitive and playful.

External indicators of endurance in cyclic exercises can be as follows:

· The distance covered at a given time (for example, in the "hour run" or in the 12-minute Cooper test);

· The minimum time to overcome a sufficiently long distance (for example, running 500 m, swimming 1500 m);

· The greatest distance when moving at a given speed "to failure";

In strength training, endurance is characterized by:

· The number of possible repetitions of this exercise (the maximum number of pull-ups, squats on one leg);

· The limiting time for maintaining the body posture or the shortest time for performing strength exercises (for example, when climbing a rope or 6 pull-ups);

· The greatest number of movements at a given time (for example, to sit down as much as possible for 10 s).

Physical qualities - these are the functional properties of the body that determine the motor capabilities of a person.

Force.

Force - This is the degree of tension developed by the muscles. As a physical quality, strength is the ability in the process of motor actions to overcome external resistance or counteract it through muscular efforts. When assessing power qualities, there are absolute and relative strengths.

Absolute strength this is the total strength of all muscle groups involved in a given movement.

Relative strength it is the magnitude of the absolute force per 1 kg of a person's body weight.

Strength depends on:

the number of muscle fibers;

muscle fiber thickness;

the location of muscle fibers;

conditions of blood vessels, etc.

The magnitude of the maximum force tension is associated with nervous regulation (i.e., the optimal frequency and synchronization of nerve impulses) and the number of simultaneously contracting muscle fibers. Factors determining the reserves for the development of muscle strength:

the inclusion of additional motor units in the muscle;

synchronization of the excitation of motor units in the muscle;

increasing the energy resources of muscle fibers;

adaptive restructuring of the structure and biochemistry of muscle fibers (working hypertrophy, change in the ratio of slow and fast fibers);

transition from single to tetanic contractions.

Muscle modes

It is well known that the development of muscle strength occurs when overcoming the resistance that occurs when lifting weights, or when inferior work, or under static stress.

Sports activity has four specific modes of operation:

1) acyclic, characterized by a single manifestation of a concentrated explosive effort with relatively long pauses for rest;

2) starting acceleration, which is expressed in a rapid build-up of speed from a standstill with the task of reaching as high as possible its values \u200b\u200bin the shortest possible time;

3) remote, associated with maintaining a high (optimal) speed of movement along a distance;

4) a variable that includes all three indicated modes. One of the most important factors determining muscle strength is the mode of operation of the muscle.

This causes different types strength abilities. To develop strength in training, you can use three modes of operation: overcoming, holding and yielding.

If, overcoming any resistance, the muscles contract and shorten, then such work is called overcoming. Muscles that oppose any resistance can lengthen under tension, for example, while holding a very heavy load. In this case, their work is called inferior. Overcoming and inferior modes of muscle work are united by the name "dynamic".

There are three types of muscular activity regimen:

1) dynamicalso called myometric, characteristic of dynamic work, in which there are changes in the length of the muscles without changing their tone;

2) isometric, or static, in which the tone of the muscles changes, but their length does not change;

3) plyometriccharacteristic of yielding work.

Most of human motor actions refer to a mixed mode of muscle work. Each of these types of muscular activity regimen is used to develop muscle strength.

Isometric and plyometric strength development methods have only come to be used specifically in sports in the last 40 years. The myometric method has priority. As early as the beginning of this century, guidelines appeared on the use of resistance exercise to develop strength.

Strength can be exerted by an athlete in dynamic or static (isometric) modes. In this case, the dynamic work of the muscles occurs either in the overcoming mode, or in the inferior 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 amortization bending of the legs at the time of landing after a jump). In addition, dynamic work that takes place at different speeds, with different accelerations and decelerations, as well as with a uniform manifestation of force, is called isotonic mode, and at a constant speed of movement, isokinetic. In the static mode, the tense muscles do not change their length (for example, when the gymnast holds the "cross" on the rings). It is also necessary to take into account the ballistic nature of muscle work, which is constantly associated with the movements of the athlete. In addition, in most cases, the actions of an athlete are conditioned by the work of many muscles, which can simultaneously be in different, instantly changing modes, and show different values \u200b\u200bof tension, speed of contraction and relaxation. All of this you must keep in mind when choosing the most effective exercises for developing strength in your students.

The first mode is characterized by a change in the length of the muscles and is inherent mainly in speed-power abilities, and the second - by the constancy of the length of the muscles under tension and is the prerogative of the power abilities proper.

Consequently, for the development of strength, various exercises can be performed in three modes of work: overcoming, yielding and holding.

Overcoming mode works are usually called dynamic or isotonic. When using such dynamic exercises, the muscle endings as a result of flexion or extension of body parts come closer, and the muscles thicken at this time. Dynamic exercises can be performed at different speeds: slow, moderate speed, fast, maximum speed. It is recommended to perform the exercises as fast as possible, allowing in some phases of lifting the apparatus to decrease or increase the speed. Exercises performed at optimal speed develop the rational coordination of efforts required to lift extreme weights. The overcoming mode is characterized by the contraction of muscles performing work to move the body and links, as well as to move external objects. Under conditions when the magnitude of the burden on the muscle is less than its tension (biometric tension mode), movement occurs with acceleration (for example, throwing a grenade), and when the magnitude of the burden corresponds to muscle tension (isokinetic mode), the movement has a relatively constant speed (for example, performing bench press with limit weight). In both modes, the muscle does positive work. The overcoming regime is the main one in the training of representatives of all sports.

When inferior regime muscle work does not overcome the resistance of the weight, but only keeps it from falling rapidly. With a constant weight, the slower the weight drop, the stronger the amount of muscle tension. It is advisable to overcome exercises of a yielding nature with weights above the limit values \u200b\u200bin dynamic exercises. Exercises with a yielding mode of work can be performed after lifting the equipment up on straight arms or on the chest. It is most convenient to do such exercises by removing the weight from the racks of the appropriate height or resorting to the help of partners to take the desired starting position with the weight. The yielding mode is characterized by muscle tension when opposing external resistance, when the external burden on the muscle is greater than its tension. Despite the development of tension, the muscle is lengthened to contract. The movement in the joints slows down, the muscle performs negative external work.

Stretching a muscle causes the development of tension in it (plyometric tension). The more it is stretched, the more tension it develops (for example, the swing preceding muscle contraction during throwing). If the work at the moment of stretching is equal to zero, then with the reduction of its power it increases sharply. The yielding mode of operation takes place during the lowering of the boom down. In such cases, the slower the descent, the stronger the amount of muscle tension. The magnitude of muscle tension in the inferior mode of work is much higher than in the overcoming mode (by 1.2–1.6 times). Therefore, the weight of the bar in the inferior mode of operation can be greater than in the overcoming mode. This method of developing strength has not yet found widespread use in training, although in practice, individual coaches recommend athletes not to throw the barbell onto the platform, but to lower it more slowly, not only in order to preserve equipment, but also to develop strength. There is no doubt that the combination of lifting the bar up with a slow lowering of it, in principle, has a positive effect on the development of strength, but in practice the combination is not always positive.

In this regard, in training, it is more expedient to specifically devote time to exercises of an inferior mode of work. It is better to use this method of strength development long before the competition: in the preparatory period and at the stage of general preparation of the competitive period, i.e. at a time when there is no urgent need to pay special attention to the development of speed-power qualities. For convenience, the barbell is recommended to be installed on a rack, the height of which will depend on the content of the exercise being performed. When using this mode of operation, the most effective are the snatch and jerk pulls, squats with a barbell on the shoulders, lowering the barbell to the chest from the position of fixing it for the press.

Performing movements, a person very often shows strength without changing the length of the muscles, while the muscles show their maximum strength. This mode of operation is called isometric, or static. In general, the isometric regime is the most unfavorable for the body due to the fact that the excitation of the nerve centers experiencing a very high load is quickly replaced by an inhibitory protective process, and tense muscles, squeezing the vessels, interfere with the normal blood supply, and the performance quickly decreases. The holding mode of operation is also called the isometric, or static, stress method. When using this method, the length of the muscle does not change and the object to which the forces are applied also remains stationary. The simplest examples of this method are various rests with the hands up, down, to the sides, forward, down, as if trying to move the object. The holding mode is characterized by full correspondence of the magnitude of the weights to the muscle tension (isometric mode). As a result, the work performed is zero.

When performing isometric exercises, it is recommended to gradually increase the effort so as to bring it to the maximum in a quarter second. Each exercise must be performed for 6–8 s, the greater the effort, the shorter the time of its execution. In one lesson, you can use 3-4 exercises, 2-3 attempts for each of them. The training itself using the isometric method lasts no more than 30–40 s.

Strength is manifested to one degree or another in any motor act. The stability of the kinematic and dynamic characteristics of the technique is achieved through the development of the athlete's strength qualities.

Strength qualities develop and improve only with maximum muscle tension. The way of energy supply during such work is alactate, in which energy is released due to the resynthesis of phosphorus-containing compounds located in the muscle fiber itself, it is mainly associated with the use of creatine phosphate (CRP). This anaerobic (oxygen-free) ATP resynthesis mechanism can function until the CRF reserves in working muscles are depleted. This means that the operating time with the maximum voltage is calculated in several seconds, after which recovery is necessary. This position determines the methodology for developing strength.

The intensity of muscle contraction in strength development exercise should be greater than 80% of the maximum.

The duration of work in the approach is 8-20 seconds and lasts until the supply of CRF is exhausted, creating stress, causing an increase in the concentration of anabolic hormones in the blood.

The interval of active rest should be 5-10 minutes, until the full recovery of functionality.

The number of repetitions depends on fitness and can be 3-15 times.

The number of training sessions per week should not exceed two.

Strength training methods:

best effort method;

method of unsatisfactory efforts with a normalized number of repetitions;

method of unrestricted efforts with the maximum number of repetitions;

method of dynamic efforts.

According to the definition of the theory of physical education, physical (motor) qualities are called individual aspects of a person's motor capabilities. These include strength, endurance, speed, flexibility and agility. All of them are manifested in movements, and the nature of their manifestation depends on the structure of the movement itself.

It is difficult to name a sport in which one could achieve high results without possessing these qualities.

Depending on the nature of sports movements, these or those physical qualities are manifested to the maximum and are basic for this kind of sport. For example, in weightlifting, strength; long distance running - endurance; in jumping and throwing - strength and speed; in sports games - speed and agility; in kettlebell lifting - strength and endurance. With the manifestation of the basic qualities in a particular sport, some others are necessarily manifested. For example, in kettlebell lifting, in addition to strength and endurance, flexibility and speed are manifested to a certain extent.

The upbringing of physical qualities is carried out in the process of physical exercises according to a specially developed methodology.

Physical education methods

Various methods are used to educate physical qualities: uniform, alternating, repetitive, interval, competition, play and round robin.

Uniform method characterized by continuous long-term work from several minutes to several hours performed with a relatively constant intensity.

In practice, two versions of this method are used, depending on the duration of the work. First - when work with competition kettlebells is performed with limiting or near-limiting intensity during the time stipulated by the rules (10 minutes). This option is used to develop special endurance in order to check the level of development of this quality.

Second option - long-term (unlimited time) continuous work of moderate intensity, performed with light and lightweight weights. This option improves the aerobic (in conditions of sufficient oxygen supply to the body) capabilities of the body. It is used to educate general and special endurance and working capacity.

Variable method differs from uniform in that the same work is performed not with a uniform speed, but with a variable. Depending on the goal and conditions of the training session, the ratio between intensive and moderate work can be very different ("speed game"). For example, an athlete, when passing a competitive distance, runs one segment at maximum speed, another at a lower speed, then again at maximum speed, etc.

In kettlebell lifting, it is a continuous exercise with weights (kettlebells) with a change in tempo (speed) at regular intervals or a certain number of lifts. The number of repetitions (lifts) performed both at a high pace and in slow motion in one approach can be different. The effect of this method on the body is more varied than with a uniform one. Both aerobic and anaerobic mechanisms are improved simultaneously, and therefore, the level of development of both general and special endurance increases.

Repeated method. A method in which the performance of the same exercises is repeated at intervals for rest, during which a fairly complete recovery of working capacity occurs. For example, an athlete performs a classic kettlebell exercise and does several sets with a certain number of sets in each set with a rest interval between sets. For example, approach 24 + 24 kg 10 times in 3-4 minutes... The number of repetitions in each set, as well as the rest time between sets, can be very different, depending on the goal and purpose of this workout.

In kettlebell lifting, the repeated method is quite effectively used in teaching the technique of performing competitive exercises and developing strength.

Competitive method. The method of performing the exercise and conditions close to competitive.

About a month before the competition, regular athletes are almost in top athletic form, but are not yet definitely convinced of their capabilities. Usually, during this period, the so-called control estimates are carried out, that is, they perform this or that competitive exercise until "failure". Based on the results of the estimates, the degree of the athlete's readiness for the upcoming competitions is determined, the loads are also adjusted for subsequent training cycles and individual lessons.

The competitive method fosters strong-willed qualities. However, frequent - unnecessary - use of this method can lead to exhaustion nervous system and decreased athletic performance.

At certain stages of general physical and technical training, the competitive method is also used, but with different goals and objectives. For example, to the 4th monthly cycle At the first stage of the preparatory period, most of the trainees manage to master the technique of all basic exercises with weights well enough. At this time, it is advisable to hold mini-competitions for the best technique of performing competitive and basic special-auxiliary exercises. Or approximately in the middle of the II stage of the preparatory period, when the trainees have already done quite a lot of training work on general physical training, in some classes it is possible to hold competitions in which athletes could show basic physical qualities - strength and endurance, but also in other exercises, and others sports (push-ups from the floor or on the uneven bars, pull-ups on the bar, rope climbing, running 1000 m and others). Such competitions are also an effective means of education. volitional qualities those involved are taught to sports rivalry and competition. After the competition, the losers tend to train harder to catch up with their leaders in the next competition.

According to the results of such competitions, the level of development of individual physical qualities of athletes is determined on this stage training, attention is drawn to the shortcomings in their physical development, individual training plans are adjusted.

Game method most effective when working with children. The development of physical qualities occurs during the game. Classes are held at a high emotional level.

This method is used in general endurance education and as a means of active recreation.

The circular method. This is a consistent implementation of a set of physical exercises. According to the goals and objectives of the training session, exercises are selected, each of which is performed in a certain place of the "station", where the necessary equipment and inventory are installed. After completing the task at one "station", the students move to another - as if in a circle. If the load is insufficient, the circle is repeated.

In kettlebell lifting, this method is used to foster strength, flexibility, and with an increase in the number of circles, the number of repetitions of exercises at each "station", and a reduction in the rest intervals - general endurance and working capacity.

The use of various methods for the development of physical qualities allows for a wider use of various means of physical education, brings variety to the training process, contributes to the versatile physical development of those involved.

Force. According to the definition of the theory of physical education, strength is a person's ability to overcome external resistance or counteract it through muscular efforts. Physical strength is manifested differently depending on the specificity of the sports movement. So, in athletics jumps, throwing, the strength of individual muscle groups is manifested as much as possible and in a very short time. Such power is called explosive.

The maximum total tension of all the main muscle groups in any movement, when an athlete shows the highest achievement in strength exercise (barbell deadlift, squats with a barbell on his shoulders, etc.) without taking into account his own weight, is called absolute by force.

The force per 1 kg of the athlete's own weight is called relative... For example, an athlete, whose own weight is 70 kg, tore off a barbell weighing 150 kg from the platform, and an athlete weighing 80 kg - 160 kg. The second has more absolute strength, since he lifted more weight, and the first will have more relative strength - he has 1 kg more of his own weight lifted.

It is possible to increase the relative strength only by increasing the absolute, that is, without increasing its own weight, to increase the strength. This is achieved through the selection of special exercises to develop the strength of the main muscle groups.

In kettlebell lifting, neither explosive, nor absolute, nor relative strength is manifested as much as possible, but nevertheless they are of great importance for achieving high sports results.

Highest value when performing competitive exercises with kettlebells (especially clean and jerk) has absolute strength, which is manifested, although not fully, but enough long time (10 min).

The duration of the use of force is a distinctive feature of the manifestation of this physical quality in kettlebell lifting.

Endurance. This is a feature of performing work with a given intensity for a long time. Depending on the nature of physical activity (sport), endurance also manifests itself in different ways. Endurance, which manifests itself for a long time when performing various physical activities of moderate intensity, is conventionally called overall endurance.

While maintaining the intensity of performing a certain work for a long time, special endurance appears. Special endurance also differs depending on the nature of the physical work. So, when running at 100 meters, "own" special endurance... At the maximum intensity of physical action - speed endurance.

When lifting competitive weights for 10 minutes, strength endurance at submaximal intensity (close to maximum).

In kettlebell lifting, the highest world achievements (records) in kettlebell lifting are registered without any time limit (1–2 or more hours). Here, as in long-distance running, special endurance is manifested with a high intensity of physical work.

The most significant in kettlebell lifting is strength endurance.

Agility. This is the ability of a person to quickly master new exercises, as well as to rebuild his motor activity in accordance with the requirements of a suddenly changing environment. Agility is a specific quality. You can be dexterous in one form and not dexterous in another.

In kettlebell lifting, dexterity contributes to a faster mastering of the technique of classical exercises, especially the elements of juggling.

Flexibility. This is the ability to perform movements with a large amplitude. This quality is possessed by athletes with fairly good muscle elongation and joint mobility.

With regard to kettlebell lifting, flexibility does not belong to the leading physical qualities and is far from being fully manifested. Nevertheless, to a large extent, it has a positive effect on the education of the basic qualities of a kettlebell lifter - strength, strength endurance, and also contributes to a faster mastering of the technique of kettlebell lifting, juggling elements. Kettlebell lifters with sufficient flexibility and mobility in the joints perform exercises more gently, naturally, without unnecessary stress, which contributes to a more economical (rational) expenditure of strength and energy, as well as a rapid increase in sports achievements.

Rapidity. The ability of a person to perform movements in the shortest possible period of time.

Like other physical qualities, speed can be different in manifestation. For example, in a 100 meter run, you can start quickly, but run relatively slowly.

In kettlebell lifting, the result as a whole depends entirely on the speed (pace) of performing one or another classical exercise, since the execution time is limited to 10 minutes.

The relationship of motor qualities

Training of one physical quality necessarily affects the rest. For example, with the development of strength, the speed of movements also increases, and when performing a high-speed load, not only speed, but also strength and endurance.

In the theory of physical education, such an interaction (relationship) is called transfer of qualities... The transfer of qualities can be like positiveand negative... A positive transfer of qualities occurs when exercises performed to develop one quality simultaneously develop another. For example, exercises for the development of speed qualities develop both strength and endurance. A completely different relationship between strength and endurance. Excessive increase in strength exercises reduces endurance indicators and, conversely, excessive use of long running, and especially swimming, reduces strength. Here the transfer of qualities is already negative.

This is explained by the fact that the reaction of the body, that is, the process that occurs in the body under the influence of strength exercises and endurance exercises, are completely different. Therefore, it is not recommended for athletes specializing in strength sports (weightlifting, powerlifting) to perform endurance exercises in large volumes. In kettlebell lifting, prolonged use of endurance exercises (running, swimming) in the competitive period (about a month before the competition) is undesirable, since the result in the clean and jerk decreases. It affects the snatch less. But this does not mean that running and other endurance exercises should be ruled out. At a certain dosage at a high pace, both walking and running, even in the competitive period, contribute to maintaining a sports form (the athlete's higher readiness for competition), are one of the best means of active recreation from physical exertion with kettlebells and well restore the body after these loads. Exercises to develop strength and endurance, even if one quality negatively affects the other, should be given the greatest attention, since with insufficient strength or endurance it is impossible to perform a push or snatch at a high pace for 10 minutes.

Physical education

Building strength. It is known that strength qualities develop under the condition of performing exercises with maximum or close to maximum muscle tension. Only for beginner athletes, the growth of strength indicators can be even when exercising with a slight muscle tension.

Taking into account this regularity, a methodology for training strength should be built. In kettlebell lifting, the use of maximum muscle tension with a minimum number of repetitions is not always justified.

Force - one of the main physical qualities of a kettlebell lifter. But the increase in strength qualities must go to a certain level and at certain periods of training. In the future, you need to learn how to rationally use this force, make it directed (according to the principle of a directed explosion), taking into account the specifics of performing exercises in kettlebell lifting. In practice, athletes with enormous absolute strength do not always achieve high sports results in kettlebell lifting. So, in the snatch of 32 kg kettlebell, the results (highest achievements) of lightweights are almost not inferior to the achievements of athletes in heavy weight categories, and sometimes even surpass them. Even in the jerk of kettlebells, where, it would seem, strength decides everything, very often young athletes who have much less absolute strength show good results.

For example, at the 3rd USSR Championship in 1987 A. Moshennikov, at the age of 18, being one of the youngest and "weakest" athletes in terms of strength, managed to show 260 lifts in the clean and jerk of 2 weights of 32 kg without time limit and become the champion of the USSR.

The author of these conclusions in 1975-1977, without increasing strength, managed to increase the result in the bench press of a 32-kg kettlebell with only one left hand from 103 lifts to 250. A. Yu. Romashin from Serpukhov, also without increasing strength, improved the result in the clean and jerk two-pound weights from 45 to 220 lifts. Therefore, it is more expedient to choose such strength exercises that would develop "their own" special strength, contributing to the achievement of high results in kettlebell lifting.

Those involved in kettlebell lifting, depending on the goals and objectives of the training session, as well as to the extent of their inclinations (preferences) for certain strength exercises, use various methods of strength training. According to the definition of the theory of physical education, the main methods of strength training are:

1. The maximum effort method.

2. The method of repeated efforts.

3. Method of isometric stresses.

The best effort method provides for the performance of exercises with weights (barbell, weighted weights) near the limit and limit weight with a small number of repetitions in one approach. The maximum weight is considered to be 80-90% of the athlete's best result in a particular exercise, which can be raised 1-3 times in one approach without excessive muscle tension. Muscle tension when working with extreme weights leads to squeezing of blood vessels and difficulty in blood circulation. Due to this and the short duration of work, metabolic processes in the body do not reach the desired level. Such stresses can affect general and special endurance only negatively. In kettlebell lifting, this method is used in separate training periods and cycles, when a specific task is being solved - increasing strength. It is impractical to apply such loads constantly and in large volumes.

The method of repeated efforts. When training strength by this method, weights of unsaturated weight (50–70%) are used with a sufficiently large number of repetitions in each approach (from 10 to 20 repetitions or more). Such work leads not only to an increase in strength, but also has a positive effect on increasing the level of strength endurance. The last climbs have the greatest training effect. It is believed that this method contributes to a sharp increase in metabolic processes in the body and leads to an increase in muscle mass. However, in practice, the performance of classical and other exercises with kettlebells with a large number of repetitions is not significantly reflected in the increase in muscle mass, since the exercises are performed mainly with minimal muscle tension - due to the technique. Adequate rest between sets is very important when building strength with the repetitive method. The rest time depends on the fitness of the athlete, the recovery abilities of the body, as well as the degree of general fatigue, against the background of which the next approach is performed. Rest should be optimal and sufficient so that the next approach is carried out on the full recovery of the body after the previous load.

If the next approach is performed on the under-recovery of the body, then the training effect of this approach in the development of strength is significantly reduced. It will have a more positive effect on the education of strength endurance.

The method of repeated efforts is most effective in developing strength in relation to kettlebell lifting.

Building endurance. The main principle of general endurance education is to gradually increase the duration of the exercise of moderate endurance. The best remedy upbringing of this physical quality are cyclical sports: long running, skiing. Some types of sports games, such as football, hockey, are also quite effective. The alternation of cyclic sports with sports games brings variety to the training process, increases the emotional background of training and, in addition to solving the main task - education of general endurance, is an effective means of active rest from loads with weights.

At the initial stage of training, the load increases due to a gradual increase in the duration of continuous work (up to 1 hour or more), while maintaining a low intensity of movements. Such work teaches the body to perform long-term work, improves the condition of the cardiovascular and respiratory systems, and expands the functionality of the whole organism. Further development of general endurance is achieved by increasing the intensity of the training work. As the intensity increases, the duration of the work stabilizes or decreases slightly. After the body has adapted to this load, it is increased again.

Education of special endurance. In contrast to the methodology of general endurance education, where various exercises are used, in the education of special endurance - only those exercises in which the athlete specializes, or similar to them in the structure of movements. If the duration and volume of work are of decisive importance in the education of general endurance, then in the education of special endurance it is very important to establish the optimal ratio between the volume and intensity of work.

This ratio, depending on the stage of preparation, as well as the level of the athlete's fitness, changes. For example, at the first stage of training special endurance, a jerk of a lightweight kettlebell can be performed alternately with one, then with the other hand at a low pace for 5-10 minutes or more.

At the next stage, after about two weeks, you can shorten the time, increase the intensity by increasing the pace of the exercises or increasing the weight of the kettlebell. As the training level of the trainees increases, the tendency to increase the volume and intensity of work continues. Only after the volume of work reaches the planned level does it begin to decrease, and the intensity, on the contrary, continues to increase.

Changing the ratio of volume and intensity reduces the adaptation (adaptation, habituation) of the body to stress and helps to increase the level of special endurance.

When training special endurance, well-known methods of training physical qualities are used.

When applying uniform method one or another classic exercise or a specially-auxiliary exercise is performed for a long time (from 5 to 20 minutes) at a low pace with lightweight weights.

When applying variable method this or that exercise is performed for a long time with variable intensity, that is, after a certain number of lifts or a period of time, the pace (speed) of execution either increases or decreases.

When repeated method several approaches are performed with a sufficiently large number of repetitions with a certain rest interval between approaches. The pace of the exercises in each approach can be different. The intensity increases by increasing the pace of the exercise, decreasing rest time between sets, and increasing the weight of the kettlebells.

Competitive method upbringing of special endurance is used mainly at the final stage of the development of this quality, that is, at the end of the preparatory and competitive periods. During this period (about a month before the competition) the volume of training work is significantly reduced, and the intensity of the load reaches the maximum or close to the maximum level. In insufficiently trained athletes, frequent use of this method can adversely affect the technique of performing classical exercises and lead to fatigue of the nervous system. In well-trained people, this method contributes to the consolidation and improvement of technique in difficult conditions and an increase in the level of special endurance, as well as the education of volitional qualities.

Circular and play methods more suitable for general endurance training or as active recreation. These methods are not used to develop special endurance in kettlebell lifting.

The use of various methods of training special endurance, depending on the stage of the athlete's training, also brings variety to the training process and contributes to a more rapid increase in this quality.

Education for flexibility. The most effective methods for cultivating this quality are repetitive and circular methods. Mainly used are exercises for stretching the muscles and mobility in the joints.

When using a repetitive method, the same exercise is performed repeatedly at intervals. For example, an athlete performs several bends forward until the palms touch the floor, then after a short rest he repeats the exercise, etc.

When applying the circular method at one "station" the athlete performs an exercise to stretch some muscles, on the other - an exercise to develop mobility in the joints or stretch other muscles, etc. After passing all the "stations" the circle can be repeated several times.

Flexibility in kettlebell lifting is not the most important thing. Therefore, if an athlete possesses this quality to a sufficient extent, it makes no sense to devote a lot of training time to further develop this quality. To maintain flexibility at the proper level, it is enough to regularly include exercises for stretching muscles and mobility in the joints in morning exercises, warm-up before training, during rest between hikes and in the final part of the lesson.

Education of agility. The development of dexterity is positively affected by the versatile upbringing of motor qualities, that is, the more exercises an athlete can perform, the easier and faster he can master a new movement. Therefore, in practice, it is necessary to constantly change the exercises or the conditions for their implementation.

Agility develops much faster in childhood.

The most effective method of developing agility is playing. Like flexibility, agility for kettlebell lifters is not a leading trait. Therefore, it is necessary to develop this quality, as well as flexibility, to a certain level that meets the requirements of kettlebell lifting or power juggling.

It is customary to call physical qualities those functional properties of the body that determine the motor capabilities of a person. In domestic sports theory, it is customary to distinguish five physical qualities: strength, speed, endurance, flexibility, agility. Their manifestation depends on the capabilities of the body's functional systems, on their readiness for motor actions (in the future we will apply the concept of "education" to the process of formation of motor quality, and "development" - to the level of this quality).

Building strength. Strength (or strength abilities) in physical education is the ability of a person to overcome external resistance or to counteract it by means of muscle tension.

As you know, strength training is accompanied by thickening and growth of muscle fibers. By developing the mass of different muscle groups, you can change the physique, which is clearly manifested in athletic gymnastics.

Distinguish between absolute and relative strength. Absolute strength is the total strength of all muscle groups involved in a given movement.

Relative force is the magnitude of the absolute force per 1 kg of a person's body weight.

Strength is measured using dynamometers. Up to a certain age, the absolute and relative strength increases both in those who do not go in for sports and in athletes, although in the latter it is always somewhat higher.

For qualified athletes, these data are higher. So, the average indicators of hand strength in men are at the level of 60-70 kg, and in women - 50-55 kg.

Strength is formed through exercises with weights: your own body (straightening your arms in support, pulling up on the bar, etc.) or using shells (barbell, weights, dumbbells, etc.).

The amount of burden can be dosed:

In% to the maximum weight;

By the difference from the maximum weight (for example, 10 kg less than the maximum weight);

According to the number of possible repetitions of the exercise in one approach (weight that can be lifted 10 times).

It is possible to apply the following grading of weight load:

The methods of building strength can be very diverse, their choice depends on the goal. In training sessions, the following methods of strength training are used.

Best Effort Techniques. Exercises are performed using extreme or near-limit weights (90% of the record for this athlete). With one approach, from 1 to 3 repetitions and 5-6 approaches are performed in one lesson, the rest between which is 4-8 minutes (until recovery). This method is used to maximize the possible results for a particular trainee, and is associated with the development of "explosive strength", which depends on the degree of intermuscular and intramuscular coordination, as well as on the muscle's own reactivity, i.e. nervous processes. So, masters of sports show a greater amount of strength in a shorter period of time than beginner athletes (Fig. 8.3).

The method of repetitive efforts (or the method "to failure") involves exercises with weights that are 30-70% of the record, which are performed in series of 4-12 repetitions in one approach. In one lesson, 3-6 approaches are performed. Rest between series does not exceed 2-4 minutes (until incomplete recovery). This method is more commonly used for the purpose of building muscle mass. The optimal weight for the development of muscle mass will be the one that the student can lift (push up, pull up) by performing 7-13 movements in one approach. In fig. 8.4 shows the relationship between the magnitude of the burden and the possible number of repetitions.

The method of dynamic efforts is associated with the use of small and medium weights (up to 30% of the record). The exercises are performed in series of 15-25 repetitions in one approach at the fastest possible pace.

In one lesson, 3-6 approaches are performed, the rest between them is 2-4 minutes. With the help of this method, speed-power qualities are mainly developed, which are necessary, for example, in athletics throwing, in running for short distances, in types of martial arts, etc. As an auxiliary, isometric (static) method is used, in which muscle tension occurs without changing their length. The use of the isometric method allows you to maximally strain various muscle groups for 4-6 seconds. In one lesson, the exercise is repeated 3-5 times with rest after each stress for 30-60 seconds. Isometric exercises are not time-consuming and require very simple equipment or none at all. With the help of such exercises, you can influence any muscle groups, but their effectiveness is less than with the dynamic method.

In people of different constitutional types, the effect of the use of strength exercises is manifested in different ways. Hypersthenic types, distinguished by their rounded shapes, squat, strong bones, achieve results in strength training faster. Representatives of asthenic types are usually thin-boned, slender, without unnecessary "fat depots". Their increase in muscle volume and performance is slower. It is necessary to know this in order to avoid early and unfounded conclusions about the effectiveness / inefficiency of the training sessions. At the same time, you should know and remember that a person with any body type can increase the volume and develop muscle strength through regular and methodically correct training sessions.

Education of speed... Speed \u200b\u200bis understood as a complex of functional properties of a person, directly and predominantly determining the speed characteristics of movements, as well as motor reaction.

The speed of movement should not be equated with the speed of movement. The speed of the skater is 400-500 m higher than the speed of the sprinter, but the second has a higher frequency (speed) of movements. It is no coincidence that in the latest research on sports theory, instead of the term “speed”, the term “speed abilities” is used.

As you can see, the concept of "speed" in physical education does not differ in semantic concreteness. When assessing speed, there are:

Latent time of motor reaction;

Single movement speed;

Frequency of movements.

These manifestations of speed are quite autonomous. The time of motor reaction in a number of movements (or a cycle of movements) may not be correlated with other manifestations of speed. The factor of heredity plays a significant role here. For example, the time of a simple motor reaction in those who do not go in for sports usually ranges from 0.2 to 0.3 s, in qualified athletes - 0.1 to 0.2 s. In other words, during training, the reaction time improves by only 0.1 s.

Meanwhile, in 100 meters running, the results of beginners and qualified athletes differ not by tenths, but by whole seconds. And this is no coincidence. In many movements performed at maximum speed, two phases are distinguished: the phase of increasing speed (acceleration phase) and the phase of relative stabilization of speed.

The first phase characterizes the starting acceleration, the second - the distance speed. Both phases are relatively independent of each other, but if the first is based on the latent time of the motor reaction, force components and the frequency of movement, then the second, in addition to the frequency (pace) of movement, is also based on other components of distance speed (for example, in 100 m running - on the technique performance of the movement, the length of the legs, the force of repulsion, the ability to quickly change muscle contraction and relaxation). Consequently, distance speed is inherent in elements that change significantly under the influence of educational and training work - running technique, speed-strength indicators, the ability to relax.

Speed \u200b\u200band speed capabilities are required both in cyclic and in a number of acyclic sports (especially fencing, boxing, sports games), as well as in labor and domestic movements. The prerequisites for speed, high-speed abilities are not only natural mobility of nervous processes, but also the level of neuromuscular coordination, amenable to directed training.

Sports science and practice indicate that the manifestation of a person's speed abilities in one operation or exercise will not always be significant in another, since the direct transfer of the speed of movements is carried out only in coordinatively similar movements.

Education of the speed of simple and complex motor reactions. Distinguish between simple and complex reactions. A simple reaction is a response with a definite movement to a previously known but suddenly appearing signal (for example, a shot of the starting pistol).

When training the speed of a simple reaction, the most common method is to react repeatedly, perhaps more quickly, to a suddenly appearing signal. In each type of exercise, there are specific techniques that contribute to the manifestation of a good response to sound, auditory or visual signals.

A complex reaction is different, but most often it is a reaction to a moving object and a choice reaction. In reaction to a moving object (ball, puck, etc.), it is important to constantly see the object moving at high speed. For this, exercises are used with a gradually increasing speed of an object, with its sudden appearance in different places, with a reduction in the observation distance, etc. In cases where the object (the ball in play) is already fixed by the gaze before the start of movement, the complex reaction time is significantly reduced.

The accuracy of the reaction to a moving object is improved in parallel with the development of its speed. The peculiarity of upbringing the choice reaction is associated with the selection of the necessary motor response from a number of possible ones.

Education for speed must satisfy at least three of the following requirements:

1) the technique of exercises should be such that they can be performed at the maximum speeds for the student;

2) the degree of mastering the exercise is so high that efforts are directed not at the method, but at the speed of execution;

3) the duration of the exercises should be such that by the end of the execution the speed does not decrease due to fatigue.

Various methods are widely used to foster quickness: repeated, alternating (with varying accelerations), game and competitive. The main criterion for stopping exercises is a decrease in the speed of their implementation.

Building endurance... Endurance as a physical quality is associated with fatigue, therefore, in the most general sense, it can be defined as the ability to resist fatigue. The subject of our consideration is physical fatigue, which is directly related to the types of muscle work, and, consequently, to different kinds endurance. There are two types of endurance - general and special.

General endurance is the ability to perform work at low intensity for a long time due to mainly aerobic energy sources.

In this definition, the property "low intensity" is very arbitrary (for one, this load can be considered low intensity, and for another - high). The sign of aerobic energy supply of work is decisive. Cyclic exercises (long running, skiing, swimming, rowing, cycling) serve to develop general endurance.

Uniform work with a pulse of 130-150 beats / min, provided by aerobic processes in the body, contributes to the development of general endurance to the greatest extent, i.e. increasing the functionality of the vegetative, cardiovascular, respiratory and other systems according to the law of super-restoration of working capacity after rest from the work done (see Ch. 4). Physiologists believe that the indicators of aerobic endurance are mainly: the ability to maximize oxygen consumption (VO2 max), the duration of the maintenance of working capacity at the near-limit VO2 max. The last indicator is associated with the manifestation of volitional efforts. Athletes understand this well and do it in almost every workout. Students think something like this: “Why overexert yourself in every class? Here I will pass the test, and there I will give my best! " He will give all his best, but the result will be lower and the reaction of an unprepared organism to the load is sharper.

It is the upbringing of general endurance that is given most of the time in the general physical training of students. A certain amount of time is devoted to training aimed at increasing general endurance in the preparation of highly qualified athletes.

General endurance is the basis of special endurance education.

Special endurance is the ability to effectively perform work in a certain work or sports activity, despite the arising fatigue.

There are the following types of special endurance: speed, power, static.

In cyclic exercises (running 100-200 m) in some sports games, speed endurance is associated with the occurrence of a significant oxygen debt, because the cardiovascular and respiratory systems do not have time to provide muscles with oxygen due to the short duration and highest intensity of the exercise. Therefore, all biochemical processes in working muscles take place under almost oxygen-free (anaerobic) conditions. Most of the oxygen debt is paid off after you stop exercising.

Strength endurance is the ability to perform exercises (actions) for a long time that require a significant manifestation of strength.

Static stress endurance - the ability to maintain muscle tension for a long time without changing posture. Usually, only certain muscle groups work in this mode. There is an inverse relationship between the magnitude of the static effort and its duration - the greater the effort, the shorter the duration.

There are other types of special endurance. Each of them is characteristic of some kind of labor, household, motor action or sports exercise. The methods of educating their varieties and characteristics are also different. But the main thing remains two provisions: the presence of a sufficient level of general endurance and compliance with the basic pedagogical principles education of physical qualities.

Education of agility (coordination abilities). It is customary to call dexterity the ability to quickly, accurately, expediently, and economically solve motor problems. Agility is expressed in the ability to quickly master new movements, accurately differentiate various characteristics of movements and control them, improvise in the process of motor activity in accordance with the changing situation. When developing dexterity, the following tasks are solved:

Mastering coordination complex motor tasks;

Rapid restructuring of motor actions in accordance with a changing environment (for example, in conditions of sports games or unforeseen life situations);

Improving the accuracy of reproduction of the specified motor actions.

Coordination abilities are closely related to the improvement of specialized perceptions: a sense of time, pace, developed efforts, body position and body parts in space. It is these abilities that determine the ability of the student to effectively control his movements in sports, and in professional activity, and in everyday life. The development of dexterity is facilitated by the systematic learning of new complicated movements, as well as the use of exercises that require instant restructuring of motor activity (single combats, sports games) - the wider the base of the mastered various movements, the faster new unknown motor actions or their various combinations are mastered. This is the basis of the technique of training dexterity.

Developing flexibility... Flexibility is the ability to perform movements with a large amplitude. Flexibility is associated with heredity, but it is influenced by both age and regular exercise.

Individual sports (artistic and artistic gymnastics, diving, etc.) and, much less often, some forms of professional activity make high demands on flexibility. But more often flexibility acts as an auxiliary quality that promotes the development of new highly coordinated motor actions or the manifestation of other motor qualities.

Distinguish between dynamic flexibility (manifested in movement), static (allowing you to maintain posture and body position), active (manifested through your own efforts) and passive (manifested through external forces).

Flexibility depends on the elasticity of muscles, ligaments, joint capsules. With emotional uplift, flexibility increases already in the pre-start state, and with an increased degree of fatigue of the stretched muscles, it can decrease. In order to increase flexibility, a preliminary warm-up, massage of stretched groups is applied. Flexibility is affected by the external and internal temperature (low reduces flexibility), time of day (the highest indicators of flexibility are from 10 to 18 hours, in the morning and evening hours, joint mobility decreases). As a rule, physically more strong people less flexible due to the high tone of their muscles. Very flexible people are less capable of demonstrating speed-strength qualities.

Therefore, for persons with persistent limitations of mobility in the joints, increased, more frequent and prolonged loads in stretching exercises are required. At certain periods, they can be given 2-3 times a day every day (including independent individual lessons at home on the instructions of the teacher). On the contrary, for individuals with naturally increased indicators of flexibility, it is necessary to limit stretching exercises and take special measures to strengthen the musculoskeletal system with the help of selectively directed strength and general developmental exercises. If it is necessary to provide significant shifts in the development of flexibility in a relatively short time, the following proportions in exercises are recommended (according to E.P. Vasiliev): approximately 40% - active, dynamic, 40% - passive and 20% - static exercises.

To develop flexibility, exercises are used to stretch muscles, muscle tendons and articular ligaments with a gradually increasing range of motion. Movements can be simple, springy, swinging, with external assistance (dosed and maximum), with and without weights.

Exercises can be used both in educational and in independent forms of training, and the more often they are used, the higher their effectiveness. It was found that daily two-time workouts with 30-fold repetition of exercises in each approach after one to two months lead to a noticeable increase in flexibility. When you stop training, flexibility quickly returns to its original or close to it.

The task of emphasized education and improvement of the basic physical qualities of a person - strength, speed, agility, flexibility - is easier to solve on initial stages systematic exercises, if during this period we develop strength, then endurance also improves. If we develop flexibility, then strength readiness also improves. It is no coincidence that at this stage of preparation, the greatest effect is given by a complex training method, i.e. general physical training.

However, as the level of fitness in any particular physical quality increases with a gradual increase in sports qualifications from a beginner to a master athlete, the effect of the parallel development of several physical qualities gradually decreases. A careful selection of special exercises in the training process is required, especially since the motor qualities of the neuromuscular apparatus of a person at a high level of development are interconnected by an inversely proportional relationship (Fig. 8.5), i.e. at a high level of readiness, the development of one physical quality begins to inhibit the development of another. This is why, for example, it is difficult for a top-class weightlifter to achieve high performance in endurance exercises, and a long-distance runner in strength exercises.

Introduction

General physical fitness is understood as a socially conditioned set of biological and mental properties of a person, expressing his physical readiness to carry out active motor activity.
The main physical qualities include strength, endurance, agility, flexibility, etc.
Physical qualities differ from other personality traits in that they can manifest themselves only when solving motor tasks through motor actions.
Motor actions used to solve a motor task can be performed differently by each individual. Some have a higher rate of execution, others have a higher accuracy of reproduction of movement parameters, etc.
Physical abilities are understood as relatively stable, innate and acquired functional capabilities of organs and structures of the body, the interaction of which determines the effectiveness of motor actions fulfillment. Inborn capabilities are determined by the corresponding inclinations, acquired - by the socio-ecological environment of human life. In this case, one physical ability can develop on the basis of different inclinations, and, conversely, on the basis of the same inclinations, different abilities can arise. The realization of physical abilities in motor actions expresses the nature and level of development of the functional capabilities of individual organs and structures of the body. Therefore, a physical ability taken separately cannot fully express the corresponding physical quality. Only a relatively constantly manifested set of physical abilities determines this or that physical quality. For example, endurance cannot be judged as a physical quality of a person if he is able to maintain a running speed for a long time only at a distance of 800 m. It is possible to speak of endurance only when the totality of physical abilities ensures long-term maintenance of work with all the variety of motor modes of its implementation.

The development of physical abilities occurs under the influence of two main factors: the hereditary program of the individual development of the organism and its socio-ecological adaptation (adaptation to external influences). Due to this, the process of development of physical abilities is understood as the unity of hereditary and pedagogically directed changes in the functional capabilities of organs and structures of the body.
To realize the purpose of the abstract, it is necessary to solve the following tasks:
- to consider and study the concepts of physical qualities and physical abilities of a person, to analyze the methods of his education;
- to get acquainted with certain patterns of human physical qualities education.

General physical fitness of a person
1.1. Force

As a physical quality, strength is expressed through the totality of power abilities, which provide a measure of a person's physical impact on external objects.
Strength abilities are manifested through the force of action developed by a person through muscle tension. The strength of the action is measured in kilograms.
The magnitude of the manifestation of the force of action depends on external factors - the magnitude of the burdens, external conditions, the location of the body and its links in space; and from internal - the functional state of muscles and the mental state of a person.
The location of the body and its links in space affects the magnitude of the force of action due to unequal stretching of muscle fibers in different initial postures of a person: the more the muscle is stretched, the greater the magnitude of the force shown.
The manifestation of the strength of a person's action also depends on the ratio of the phases of movement and breathing. The greatest value of the force of action is manifested when straining and the smallest - when inhaling.
Distinguish between absolute and relative strength of action. Absolute strength is determined by the maximum indicators of muscle tension without taking into account the weight of the human body, and relative strength is determined by the ratio of the magnitude of the absolute strength to its own body weight.
Strength abilities are determined by muscle tensions and correspond to various forms of changes in the active state of muscles. Muscle tensions are manifested in dynamic and static modes of contraction, where the first is characterized by a change in muscle length and is inherent predominantly in speed-strength abilities, and the second is in the constancy of muscle length during tension and is the prerogative of strength abilities proper. In the practice of physical education, these modes of muscle contraction are denoted by the terms "dynamic force" and "static force" As an example of the manifestation of static force, one can cite the holding of the weight of the bar on outstretched arms, and the dynamic one - jumping up.
The actual strength abilities are manifested mainly in conditions of isometric muscle tension, ensuring the retention of the body and its links in space, the preservation of postures when the person is exposed to external forces.
The degree of manifestation of a person's own strength abilities depends on the number of muscles involved in the work, or on the characteristics of their contractile properties. In accordance with this, two methods are distinguished in the development of strength abilities: the use of exercises with maximum conditions and the use of exercises with non-limit weights. Exercises with maximum efforts involve the performance of motor actions with limit or near limit (90-95% of the maximum value) weights. This ensures the maximum mobilization of the neuromuscular apparatus and the greatest increase in strength abilities. Ultimate muscle tension requires the manifestation of great mental stress, leads to overexcitation of the nerve centers, as a result of which muscle groups "extra" for this exercise are additionally included in the work, making it difficult to improve the technique of movements.
Exercises with non-limit weights are characterized by the fulfillment of motor actions with the maximum number of repetitions with relatively small weights (up to 50-60% of the limit). This allows you to perform a large amount of work and provides accelerated growth of muscle mass. In addition, unsaturated weights do not make it difficult to control the technique of movements. With this operating mode, the training effect is achieved for a long time.
Speed-strength abilities are manifested in various modes of muscle contraction and provide rapid movement of the body in space. Their most common expression is the so-called explosive force, that is, the development of maximum stresses in the shortest possible time (for example, a jump).
To develop speed-strength abilities, exercises are used to overcome the weight of their own body (for example, jumping) and with external weights (for example, throwing medicine balls). The most common methods for developing speed-strength abilities are repetitive exercise and circuit training. The repetitive exercise method allows specific groups to be selectively developed. The circuit training method provides a complex effect on various muscle groups. Exercises are selected in such a way that each subsequent series includes a new muscle group in the work, which makes it possible to significantly increase the volume of load with a strict alternation of work and rest. Such a regime provides a significant increase in the functional capabilities of the respiratory, circulatory and energy exchange systems, but unlike the repeated method, the possibility of a local targeted effect on certain muscle groups is limited here. Exercises aimed at the development of speed-strength abilities are conventionally divided into two types: exercises of a predominantly speed character and exercises of a predominantly power character.
During exercise, the burden can be either constant or variable. With the purposeful development of speed-strength abilities, it is necessary to be guided by the methodological rule: all exercises, regardless of the size and nature of the burden, must be performed at the highest possible pace.
1.2. Endurance
Endurance is expressed through a combination of physical abilities, maintaining the duration of work in different power zones: maximum, submaximal (near-limit), large and moderate loads. Each zone of stress has its own peculiar complex of reactions of organs and structures of the body.
The duration of mechanical work until complete fatigue can be divided into three phases: initial fatigue, compensated and decompensated fatigue. The first phase is characterized by the appearance of initial signs of fatigue, the second - by progressively deepening fatigue, maintaining a given intensity of work due to additional volitional efforts and a partial change in the structure of motor action (for example, a decrease in the length and an increase in the pace of steps when running). The third phase is characterized by a high degree of fatigue, leading to a decrease in the intensity of work up to its termination.
In the theory and practice of physical education, general and special endurance is distinguished. General endurance is understood as long-term performance of work with optimal functional activity of the main life-supporting organs and structures of the body. This mode of operation is provided mainly by the ability to perform motor actions in the zone of moderate loads. Special endurance is characterized by the duration of work, which is determined by the dependence of the degree of fatigue on the content of the solution of a motor problem. Special endurance is classified: a) according to the signs of motor action, with the help of which a motor task is solved (for example, jumping endurance); b) according to the signs of motor activity, in the conditions of which the motor task is solved (for example, game endurance); c) by signs of interaction with other physical qualities (abilities) necessary for the successful solution of a motor task (for example, strength endurance).
Upbringing of endurance is carried out by solving motor problems that require the mobilization of mental and biological processes in the phase of compensatory fatigue or at the end of the previous phase, but with the obligatory exit to the phase of compensatory fatigue. The conditions for solving problems should provide a variable nature of work with necessarily changing loads and the structure of motor action (for example, overcoming obstacles while running over rough terrain).
The leading physical abilities, expressing the quality of endurance, include endurance to loads in maximum, submaximal, large and moderate load zones. All these abilities have a single measure - the maximum operating time before the start of its power reduction.
Leading in the development of endurance is the method of strictly regulated exercise, which allows you to accurately set the magnitude and volume of the load. Repeated exercise or series can be started at a heart rate of 110-120 beats / min. In rest breaks, breathing exercises, muscle relaxation and development of joint mobility are performed. It is advisable to develop endurance with submaximal loads after exercises for the development of coordination of movements or training in motor actions with incipient fatigue. The duration of the exercises, their number and the intervals for rest between them should be correlated with the nature of the previous work. The development of endurance under heavy loads is carried out by methods of strictly regulated and play exercise... The latter allows, due to increased emotionality, to achieve a greater amount of work.
1.3. Agility
Agility is expressed through the totality of coordination abilities, as well as the ability to perform motor actions with the required range of motion (mobility in the joints). Dexterity is brought up through teaching motional actions and solving motional tasks that require constant changes in the structure of actions. When teaching, a mandatory requirement is the novelty of the exercise being learned and the conditions for its application. The element of novelty is supported by the coordination difficulty of the action and the creation of external conditions that make it difficult to perform the exercise. The solution of motional tasks involves the fulfillment of mastered motional actions in unfamiliar situations.
Coordination abilities are associated with the ability to control movements in space and time and include: a) spatial orientation; b) the accuracy of reproduction of movement in terms of spatial, power and time parameters; c) static and dynamic balance. Spatial orientation implies: 1) retention of ideas about the parameters of changes in external conditions (situations) and 2) the ability to restructure motor action in accordance with these changes. A person does not just react to an external situation. He must take into account the possible dynamics of its change, predict upcoming events and, in this regard, build an appropriate program of action aimed at achieving a positive result.
Reproduction of spatial, power and temporal parameters of movements is manifested in the accuracy of motor actions fulfillment. Their development is determined by the improvement of sensory (sensitive) mechanisms of movement regulation. The accuracy of spatial movements in different joints (simple coordination) is progressively increased when using exercises for reproducing postures, the parameters of which are set in advance. Accuracy of reproduction of power and temporal parameters of a motor action is characterized by the ability to differentiate muscle efforts according to a task or a necessity associated with the conditions of this exercise. The development of the accuracy of temporal parameters of movements is aimed at improving the so-called sense of time, that is, the ability to differentiate the temporal characteristics of a motor action. Its development is ensured by exercises that allow you to change the amplitude of movements in a wide range, as well as cyclic exercises performed at different speeds of movement, using technical means (for example, electrolysers, metronomes, etc.). The development of this quality is facilitated by exercises that allow you to change the duration of movements in a wide range.
In a holistic motor action, all three leading coordination abilities - the accuracy of spatial, power and temporal parameters - develop simultaneously. At the same time, the correctly chosen means (exercise) allows you to accentuate the impact on one of them. The increase in fatigue leads to a sharp increase in the number of errors in the accuracy of reproduction, and if the exercise continues, then it is possible to fix the errors. Maintaining the body's stability (balance) is necessary when performing any motor action. Distinguish between static and dynamic balance. The first manifests itself with long-term preservation of certain postures of a person (for example, a stand on the shoulder blades in gymnastics), the second - while maintaining the direction of a person's movements with continuously changing poses (for example, skiing). Improving dynamic balance is carried out with the help of cyclic exercises (for example, walking or running on an incline with a reduced support width). Vestibular stability is characterized by the maintenance of posture or direction of movement after irritation of the vestibular apparatus (for example, after rotation). For this purpose, exercises are used with turns in vertical and horizontal positions, somersaults, rotations (for example, walking on a gymnastic bench after a series of somersaults). Skills in static balance are formed through a gradual change in the coordination complexity of a motor action, and in a dynamic one - through a gradual change in the conditions of exercise fulfillment.

1.4. Rapidity
The speed is manifested through the totality of speed abilities, including: a) the speed of motor reactions; b) the speed of a single movement, not burdened by external resistance; c) frequency (pace) of movements. Many physical abilities that characterize quickness are integral elements of other physical qualities, especially the quality of agility. Quickness is brought up by solving various motor tasks, the success of which is determined by the minimum time of motor action fulfillment. The choice of motional tasks for the upbringing of speed dictates the observance of a number of methodological provisions that require, on the one hand, a high mastery of the technique of motional action (training in movements), and, on the other hand, the presence of an optimal functional state of the organism, providing high physical performance. The first group of requirements provides for an increase in the difficulties of solving problems by reducing the time of motor actions fulfillment, but on condition that the technique of mastering a motor action does not limit its speed parameters. The second group of requirements involves the implementation of the solution of motor tasks before the onset of the first signs of fatigue, which is associated with an increase in the time of movements, and, consequently, the consolidation of other temporal parameters of its implementation.
The speed of the motor reaction is characterized by the minimum time from the submission of any signal to the start of the movement and is a sensory response. Distinguish between simple and complex motor reactions. The time for simple reactions is much shorter than the time for complex ones. A simple response is a response with a predetermined movement to an expected signal.
Complex reactions are divided into reactions of choice and reactions to a moving object. A choice reaction is a response with a certain movement to one of several signals. The necessary conditions for the upbringing of speed are increased performance and high emotionality of a person, a desire to perform an exercise for a given result.
A feature of the physical quality of quickness is the lack of connection between the physical abilities expressing it. It was found that the time of the motor reaction is not related to the speed of a single contraction, and the latter does not always determine the maximum frequency of movements. You can have a good reaction to an external signal (stimulus), but have a low frequency of movements and vice versa.
1.5. Flexibility
Flexibility is defined as the physical ability of a person to perform motor actions with the required range of motion. It characterizes the degree of joint mobility and the state of the muscular system. The latter is associated both with the mechanical properties of muscle fibers (resistance to their stretching) and with the regulation of muscle tone during the performance of a motor action. Insufficiently developed flexibility complicates the coordination of movements, limits the possibilities of spatial movements of the body and its links.
Distinguish between passive and active flexibility. Passive flexibility is determined by the amplitude of movements performed under the influence of external forces. Active flexibility is expressed by the amplitude of movements performed due to the tensions of one's own muscles serving a particular joint. The amount of passive flexibility is always greater than the active one. Under the influence of fatigue, active flexibility decreases and passive flexibility increases. The level of development of flexibility is assessed by the range of motion, which is measured either by angular degrees or linear measures. In the practice of physical education, general and special flexibility are distinguished. The first is characterized by the maximum range of motion in the largest joints of the musculoskeletal system, the second - by the range of motion corresponding to the technique of a specific motor action.
Flexibility is developed primarily through a repetitive method in which stretching exercises are performed in series. Active and passive flexibility develop in parallel. The level of flexibility development should exceed the maximum amplitude that is necessary for mastering the technique of the studied motor action. This creates the so-called flexibility margin. The achieved level of flexibility must be maintained by repeated reproduction of the required range of motion.

Physical education

The upbringing of physical qualities is carried out through the directed development of the leading abilities of a person on the basis of certain regularities, including heterochronism (different timing), stages, phasing and transfer in the development of abilities.
Heterochronism of development establishes that in the process of biological maturation of the organism, periods of intense quantitative and qualitative changes are observed in its individual organs and structures. If during these periods pedagogical influences are exerted on the organs and structures that are ahead in their development, then the effect in the development of the corresponding physical abilities will significantly exceed that achieved during periods of their relative stabilization. The periods of intensive development of one or another physical quality in men and women do not coincide.
The stage of development establishes that as one and the same load is performed, the effect of the development of physical abilities decreases. To constantly maintain it at a high level, it is necessary to change the content and magnitude of the load, the conditions for its implementation. The development of physical abilities under long-term constant load is characterized by three stages: the stage of the initial impact, the stage of in-depth impact and the stage of the load mismatch with the increased functional capabilities of the organism. The stage of the initial impact of the load is characterized by a wide range of influences on the body, when the development of one physical ability can be combined with the development of others. This stage is usually characterized by inadequate reactions of the body in response to the performed load, low efficiency of mechanical work. The stage of in-depth impact occurs as the exercise is performed repeatedly with the same load. There is, as it were, a summation of directed influences on the developed physical ability and its individual components. The capabilities of the relevant bodies and structures are expanding, their mutual consistency is improving, and the efficiency of work is increasing. The stage of inconsistency of the load with the increased functional capabilities of the organism is characterized by a decrease or almost disappearance of the developmental effect. In order to increase the effect of the impact, it is necessary to change the content of the load: how to transfer the development of the ability to the previous stage.
The phase of development establishes the dependence of the effect of pedagogical influence on the state of the body's physical working capacity. During the execution of a motor action, four phases of the body's physical working capacity are revealed: increasing working capacity (training), relative stabilization, temporary decrease and increased working capacity. The phase of increasing working capacity is observed at the beginning of the fulfillment of any motor action and is characterized by the fact that not all organs and structures of the body, included in this action, reach their required functional level simultaneously. This changes the direction of pedagogical influences, does not allow, it is accentuated to influence the developed ability. The phase of relative stabilization determines the readiness of the organs and structures of the body for an adequate perception of the load. The content of the performed motor action allows the development of the appropriate physical abilities. The temporary decline phase is associated with progressively onset fatigue and manifests itself both during work and after its completion. It is characterized by the fact that, under the influence of increasing fatigue, the organs and structures of the body do not reduce their activity simultaneously, which makes it possible to directly influence some of them. At the same time, and this is very important for practice, the development of individual physical abilities (strength, endurance) is most effectively carried out precisely at this phase of the body's working capacity (development through fatigue). The phase of increased efficiency is observed after physical activity, when the body restores its spent potential, and then significantly increases it, exceeding the additional working value. If a repeated impact is exerted in the phase of increased working capacity, then the progressive development of the functional capabilities of the organs and structures of the body occurs, and, consequently, the development of the corresponding physical ability. If the repeated performance of the load will constantly coincide with the phase of underrecovery, then fatigue, overstrain and depletion of the body will deepen.
Development transference establishes a connection between levels of development of several physical qualities or abilities. If during the upbringing of any physical quality one or several of its components are presented in the structure of another quality, then the latter will develop, although not so intensively.

Conclusion

The essay was devoted to the study of a person's physical fitness and methods of his education. Based on the material studied, the following conclusion can be drawn.
The stated ideas about the essence of physical qualities and physical abilities allow us to conclude: a) the development of physical abilities is the basis of the education of physical qualities. The more developed the abilities expressing a given physical quality, the more steadily it is manifested in the solution of motor tasks; b), the development of physical abilities is determined by innate inclinations that determine the individual possibilities of the functional development of individual organs and structures of the body. The more reliable the functional interaction of the organs and structures of the organism, the more stable the expression of the corresponding physical abilities in motor actions; c) upbringing of physical qualities is achieved through the solution of various motor tasks, and the development of physical abilities - through the fulfillment of motor tasks. The ability to solve various motor tasks characterizes the comprehensiveness of physical qualities upbringing, and the ability to fulfill varied motor actions with the necessary functional activity of the organs and structures of the body speaks of the harmonious upbringing of physical qualities.
Training in motional action, education of this or that physical quality is based on the knowledge already available and newly acquired by a person. In the practice of physical education, there is a certain system of facts and patterns that contribute to the correct organization of physical education. The systematic expansion and deepening of special knowledge is the main content of mental activity in the process of physical education.
Upbringing tasks are characterized by the upbringing of physical and mental potencies of a person when solving motor problems in specific situations.
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