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 value 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 non-sportsmen 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 resistance, which is 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 concept of "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: a phase of increasing speed (acceleration phase) and a 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 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 various 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 therefore, to different types of 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 the 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 the observance of the basic pedagogical principles of training 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 set motional 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 stronger people are 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 at the initial stages of 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 training 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.

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.

Power -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 at 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. Thus, 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 specific 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.

Power Ability Development Means

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 period of time in a certain position (straightening bent legs, trying to tear off a barbell of excessive weight 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 the weight of one's own body in the form of weights, in older age groups - the weight of sports equipment or a 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 upbringing 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. Considering the multiplicity of forms of manifestation of movements and their high specificity, this term has been replaced in recent years by the concept of "speed abilities".

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 directed 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 a 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 maximum possible speed in the 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 resist 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, i.e. most perfectly, to solve motor problems (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 restructure the 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 differentiating muscle efforts are weight exercises, 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 between 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 poses (for example, the movement of a skier). 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 is 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 reduce 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 loads are long-term 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 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 you to perform work with extreme and near-limit intensity.

When most physical exercise on the development of endurance, the total load on the body is sufficiently 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 for developing 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 maximum time for maintaining body posture or least time performing strength exercises (for example, when climbing a tightrope or 6 pull-ups);

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

Introduction

1. Psychological characteristics of physical qualities

2. Means and methods for the development of physical qualities

2.1 Means and methods of strength development

2.2 Means and methods of development of speed of movements

2.3 Means and methods of developing endurance

2.4 Means and methods for developing flexibility

2.5 Agility development tools and methods

Conclusion

List of references

Introduction

One of the main tasks solved in the process of physical education is to ensure the optimal development of physical qualities inherent in a person. It is customary to call physical qualities innate (genetically inherited) morphological and functional qualities, thanks to which physical (materially expressed) human activity is possible, which receives its full manifestation in purposeful motor activity. The main physical qualities include muscle strength, speed, endurance, flexibility and agility.

The terms “development” and “upbringing” are used in relation to the dynamics of changes in the indicators of physical qualities. The term development characterizes the natural course of changes in physical quality, and the term education provides for an active and targeted impact on the growth of indicators of physical quality.

In modern literature, the terms "physical qualities" and "physical (motor) abilities" are used. However, they are not identical. In its most general form, motor abilities can be understood as individual characteristics that determine the level of a person's motor abilities.

The basis of a person's motor abilities are physical qualities, and the form of manifestation is motor skills and abilities. Motor abilities include power, high-speed, speed-power, motor-coordination abilities, general and specific endurance. It must be remembered that when it comes to the development of muscle strength or speed, this should be understood as the development of the corresponding strength or speed abilities.

Each person's motor abilities are developed in their own way. At the heart of the different development of abilities is the hierarchy of different innate (hereditary) anatomical and physiological inclinations:

Anatomical and morphological features of the brain and nervous system (properties of nervous processes - strength, mobility, balance, individual variants of the structure of the cortex, the degree of functional maturity of its individual areas, etc.);

Physiological (features of the cardiovascular and respiratory systems - maximum oxygen consumption, indicators of peripheral blood circulation, etc.);

Biological (features of biological oxidation, endocrine regulation, metabolism, energy of muscle contraction, etc.);

Bodily (body and limb length, body weight, muscle and adipose tissue mass, etc.);

Chromosomal (gene).

The development of motor abilities is also influenced by psychodynamic inclinations (properties of psychodynamic processes, temperament, character, features of regulation and self-regulation of mental states, etc.).

A person's abilities are judged not only by his achievements in the process of learning or performing some kind of motor activity, but also by how quickly and easily he acquires these abilities and skills.

Abilities are manifested and developed in the process of performing an activity, but this is always the result of joint actions of hereditary and environmental factors. The practical limits of the development of human abilities are determined by such factors as the duration of human life, methods of education and training, etc., but are not at all inherent in the abilities themselves. It is enough to improve the methods of education and training so that the limits of the development of abilities immediately increase.

For the development of motor abilities, it is necessary to create certain conditions of activity, using appropriate physical exercises for speed, strength, etc. However, the effect of training these abilities depends, in addition, on the individual rate of reaction to external loads.

1. Psychological characteristics of physical qualities

Sports capabilities are determined by the physical, sports-technical and tactical abilities, as well as the special knowledge and experience of the athlete. At the present stage of development of the theory of physical education, five main physical qualities are distinguished: speed, strength, endurance, agility and flexibility. These physical qualities have their own psychological characteristics: speed is the ability of a person to perform motor actions in the minimum period of time for these conditions. From the point of view of psychology, quickness is the ability to control the temporal signs of movement, the reflection in the mind of an athlete of the duration, pace and rhythm of movement. Speed \u200b\u200bis crucial in the sprint and jumping disciplines of athletics and in cycling. It forms an essential foundation for success in most sports games. The guarantee of speed depends on three main components.

Mobility of nervous processes: only with a very rapid change in excitation and inhibition and appropriate regulation of the neuromuscular apparatus can a high frequency of movements with an optimal application of force be achieved; the duration of the process of perception, that is, the transmission of information and the beginning of the response, is the basis for the speed of the motor reaction.

Willpower - achieving the maximum possible speed to a certain extent depends on the conscious act of applying effort over oneself.

Coordination central nervous factors to a certain extent affect the frequency of movements. But no less dependent on them is the speed of the individual movement. Coordination (central nervous) factors include a set of central nervous coordination mechanisms for controlling the muscular apparatus and mechanisms for intramuscular and intermuscular coordination.

The mechanisms of intramuscular coordination determine the impulse of the motor neurons of a given muscle: their number, frequency and relationship in time. Intermuscular coordination is responsible for the selection of synergistic muscles ("necessary for activity"), for limiting the activity of antagonist muscles ("unnecessary for activity").

With the help of coordination factors, in particular, the contractile efforts of muscles (muscle groups) are regulated, corresponding to the peak of the speed of movement (action).

So, the manifestation of high speed qualities depends on the degree of development of the athlete's mobility of nervous processes, will and coordination central nervous factors. Usually, there are three types of manifestation of speed: 1) latent time of the motor reaction (the minimum time required for the onset of action in response to a certain stimulus); 2) the speed of an individual movement; 3) frequency of movements.

These forms of manifestation of speed do not depend on each other. Each of them has its own characteristics, which exist in time parameters.

In the first form of manifestation of speed, one should consider the time spent by the athlete to start an action in response to a certain irritation known to him, for example, a sound start signal (a shot from a starting pistol, a referee's whistle). In this case, the latent time of the motor reaction will be the time spent by the athlete on the perception of the sound signal, the processing of the information received, the transfer of the impulse to action as a response to the stimulus. The end of this process is the moment from which the athlete's physical activity begins.

The speed of an individual movement is characterized by the mental organization of a single action. If a person's walking consists of many repetitive movements (steps), then one step is a separate movement. The speed of one step is the speed of a single movement. The speed of steps is, accordingly, the frequency of movements.

Strength is a person's ability to perform actions with certain muscle tensions. For most sports, this is one of the most important physical qualities. But in each of these types, different demands are made on strength. Strength, being one of the components of the structure of physical abilities, determines the performance of an athlete. Strength is closely related to endurance and speed. Speed \u200b\u200bstrength and strength endurance are the most typical strength characteristics in sports, while the absolute strength of the musculature can be considered as a factor in the ability to achieve and as a measure for assessing the proportion of maximum strength in a particular competitive action.

Maximum strength is the highest strength that the neuromuscular system can develop with maximum voluntary muscle contraction. It determines the achievements in such sports in which significant resistances have to be overcome (weightlifting, artistic gymnastics, various types of wrestling). A large proportion of maximum strength, combined with a high rate of muscle contraction or endurance, is also required in hammer throw, shot put, canoeing, etc. The lower the resistance to overcome and the more dominant the speed of muscle contractions or endurance, the less the value of maximum strength for sports achievement. Thus, maximum strength is more important for achievement in athletics sprint than in long distance running.

Velocity strength is the ability of the neuromuscular system to overcome resistances at a high rate of muscle contraction. Speed \u200b\u200bpower is critical to achievement in many acyclic and mixed movements (athletics, ski jumping, sports), in sports where results depend on the speed of pushing, throwing the projectile or taking off to perform the jump. Speed \u200b\u200bstrength has a significant impact on the achievement of certain cyclical movements. It forms the basis of the speed of a sprinter-athlete, a sprinter-cyclist, the ability to accelerate hockey players and football players, etc.

Strength endurance is the body's ability to resist fatigue during prolonged strength work. Strength endurance is characterized by a combination of relatively high strength abilities with significant endurance and determines achievements primarily when it is necessary to overcome large resistances for a long time. These qualities are evident in sports such as rowing, cross-country skiing and swimming.

The manifestation of strength (as a physical quality) is based on the activity of the neuromuscular apparatus, while the following prerequisites are met: 1) activation of the executive system (peripheral neuromuscular apparatus); 2) implementation of the regime of muscle activity (nerve centers that control muscle activity; the contractile apparatus of muscle fibers; systems of electromechanical communication of muscle fibers).

Usually, when people talk about muscle strength, it is about maximum voluntary strength. Indeed, if we talk about strength, then the implementation of muscle action occurs with voluntary effort and the desire to reduce the necessary muscles as much as possible.

The maximum voluntary force depends on two groups of factors influencing its value: 1) muscle; 2) coordination. Muscular ones include: a) mechanical conditions for the action of muscle traction (the lever arm of the muscle force action and the angle of application of this force to the bone levers); b) muscle length; c) the diameter (thickness) of the activated muscles; d) muscle composition (the ratio of fast and slow muscle fibers).

Coordination (central nervous) factors include: a) central nervous coordination mechanisms for controlling the muscular apparatus; b) mechanisms of intramuscular coordination; c) mechanisms of intermuscular coordination.

Controlling muscles when you need to show their strength is a very difficult task for the central nervous system. It has been proven that the maximum voluntary strength is always lower than the maximum muscle strength, which depends on the number of muscle fibers and their thickness. The difference between the values \u200b\u200bof these strength parameters is called the strength deficit. The more perfect the central control of the muscular apparatus, the less the power deficit. Its value depends on three factors:

The first factor (psychological). In some emotional states, a person can show such strength that far exceeds his maximum capabilities under normal conditions.

The second factor (the number of simultaneously activated muscle groups). It is known that under the same conditions the magnitude of the strength deficit is the greater, the greater the number of simultaneously contracting muscle groups.

The third factor (the degree of perfection of voluntary control). Its role has been proven by many different experiments.

In order for an athlete to develop significant muscle strength during a competitive exercise, he needs to improve voluntary muscle control and, in particular, mechanisms of intramuscular coordination during training, and to determine the most best practices and the means of psychological influence to organize emotional states that contribute to the maximum manifestation of strength. This can be achieved by systematic use in the training process of exercises that require the manifestation of great muscle strength (at least 70% of the athlete's maximum voluntary strength) with the simultaneous solution of tactical problems (achievement of a specific goal).

Most often, force is manifested in movement (dynamic force). The athlete's efforts are not always accompanied by movement, in this case one should talk about a static mode of work (about static force).

Strength is characterized by limiting, distributed and dosed muscular efforts:

Ultimate muscular effort occurs when the athlete fully demonstrates his strength. Conscious control is difficult, since the maximum manifestation of muscular efforts is limited by the athlete's functional capabilities.

Distributed muscle efforts are efforts of 1/2 or 1/4 or 2/4 of maximum strength, subject to conscious control.

Dosed muscle efforts are efforts that require strict differentiation in their manifestation. They ensure the accuracy of motor actions (in basketball, this is throwing the ball into the basket, in boxing - hitting, etc.) and are subject to complete conscious control.

Endurance is the ability of a person to perform an activity for a long time without reducing its effectiveness.

In everyday speech, the term endurance is used in a very broad sense. Endurance is understood as the ability of a person to continuously perform one or another type of mental or physical activity. The characteristic of endurance as a human motor quality is very relative. It constitutes a certain kind of activity. In physical education, endurance refers to the body's ability to fight muscle-induced fatigue.

Endurance is specific: it is manifested in each person when performing a certain type of activity, therefore, general and special endurance is distinguished. General endurance refers to the ability to perform long-term work that involves many muscle groups and places high demands on the cardiovascular and respiratory systems.

Endurance in relation to a certain activity, chosen as a subject of specialization, is called special. There are as many types of special endurance as there are types of sports specialization (strength, speed, jumping, etc.).

The manifestation of endurance is always associated with the concept of fatigue. Fatigue is the subjective experience of signs of fatigue. It occurs either as a result of fatigue of the body, or as a result of monotony of work. For the development of endurance, it is important to form in athletes a positive attitude towards the appearance of a feeling of fatigue and to teach psychological techniques to overcome it.

Depending on the type and nature of the work performed, the following types of endurance are distinguished: 1) static and dynamic; 2) local (with the participation of a small number of muscles) and global (with the participation of large muscle groups - more than 50% of the total mass); 3) power; 4) anaerobic and aerobic (i.e., the ability to perform long-term global work with a predominantly anaerobic or aerobic type of energy supply).

In sports, as a rule, endurance is the ability to perform long-term global muscle work of a predominantly (sometimes exclusively) aerobic nature. An example of sports exercises that require endurance are all aerobic exercises of a cyclic nature (track and field running from 1500 m, race walking, road cycling, cross-country skiing, swimming at distances from 400 m, etc.).

In the process of improving endurance, in addition to changes in the structural and functional, oxygen transport, oxygen utilizing and other physiological systems, the formation of the central nervous and neurohumoral (endocrine) regulation of the activity of these systems proceeds. In practice, it is customary to choose means and methods for training endurance according to the expected physiological effect. But mental factors also need to be considered.

Some experimental data show that with continuous long-term interval loads, fundamentally different requirements are imposed on an athlete's volitional qualities. It is known that without volitional qualities, the manifestation or development of endurance is impossible. In this regard, there are certain psychological recommendations on the choice of methods of training endurance. Continuous long-term loads develop volitional qualities that are important for stayer endurance. In this case, the athlete overcomes internal and external difficulties with an evenly strong, stable willpower.

Interval loads require and develop impulsive concentration of volitional effort. The athlete overcomes difficulties with relatively short, but intense, repetitive efforts. The manifestation of will is of an impulsive interval-varying character. Consequently, interval training develops volitional effort of a specific structure, which is necessary for achievements in discrete exercises and ineffective for achievements in long-term competitive exercises.

Observations show that the volitional qualities required in competitions should be developed by adequate training methods and means. There are many different ways to accomplish endurance training tasks. The development and improvement of endurance can be carried out according to the principle of continuous long-term work, interval work and according to the competitive principle ...

It should be noted that for each athlete there are rational boundaries of tasks corresponding to the state of his fitness, which change along with an increase in the working capacity of his organism. The values \u200b\u200bof the tasks must be constantly compared with the individual capabilities of the athlete. This process is supported through achievement monitoring and training programs.

Agility is a person's ability to quickly master new movements and quickly rebuild motor activity in accordance with the requirements of a changing environment. In this case, the object of cognition are movements and actions performed with the utmost accuracy of spatial, temporal and power parameters. Among physical qualities, dexterity, from the point of view of psychology, occupies a special position. It manifests itself only in combination with other physical qualities. Agility is a specific quality that manifests itself in different ways in different sports. A person may have a high degree of dexterity in gymnastics, but not sufficient for sports games. Agility is closely related to motor skills and is therefore the most complex in nature.

Following the generally accepted opinion, agility is, firstly, the ability to master complex motor coordination; secondly, sports movements and their improvement; thirdly, in accordance with the changing environment, quickly and rationally restructure their actions.

As you know, V.M. Zatsiorsky offers several criteria for dexterity, which make it possible to quantitatively assess this ability: 1. Coordination difficulty of the motor task. 2. Accuracy of performance (correspondence of spatial, temporal and power characteristics to a motor task). 3. Time of mastering (training time, which is required for an athlete to master the necessary accuracy of movement or to correct it).

In sports, which are characterized by a rapid change in the conditions of activity and a large variability of actions, it is important to reduce the time between the signal to perform and the beginning of the movement. In a rapidly changing environment, great dexterity is required to respond quickly, expediently and consistently. Here, the ability to adapt quickly (resourcefulness) can serve as a measure of dexterity.

Agility is an important prerequisite for the development and improvement of sports technique and therefore is of paramount importance in sports where high demands are placed on the coordination of movements. It plays an important role in those sports that require the ability to adapt to rapidly changing competitive situations (sports games). This dexterity is manifested in the appropriate choice of previously acquired skills and conscious correction of movements.

Agility is also needed for reactive movements, when an athlete has to reflexively (instantly) restore the disturbed balance (in a collision, slipping, etc.).

In sports psychology, it is customary to distinguish between general dexterity (shown in various spheres of sports activity) and special (the ability to master and variable use of sports equipment).

Agility, as noted above, can only be manifested in combination with other physical qualities. This is one of the main prerequisites for the development of dexterity - the physical abilities of a person.

Another prerequisite that influences the development of agility is the reserve of movements. Each studied movement is partially based on old, already developed coordination combinations, which together with new ones form a new skill. The finer, more accurate and more varied the activity of the motor apparatus was, the more a sportsman has a supply of conditioned reflex connections, the more motor skills he possesses, it is easier to master new forms of movements, better adapting to the existing and changing conditions of activity, the greater is his dexterity.

The activity of analyzers is the third basic prerequisite for the development of dexterity. Along with a certain role of previously acquired motor experience great importance processing of current information (visual, auditory, kinesthetic, tactile and vestibular signals) plays a role in the development and manifestation of dexterity. The relevant current information is perceived by analyzers. The summarized data of all analyzers make it possible to learn in more detail the process of movement, more accurately providing its analysis in order to quickly master it and, if necessary, rebuild it.

Everything indicates how great the dependence of dexterity on the functional capabilities of the central nervous system. The formation of dexterity in sports involves the upbringing of the following abilities: 1) quickly master complex motor actions in coordination; 2) to rebuild motor activity in accordance with the requirements of a changing environment; 3) clearly perceive the spatial, temporal and power parameters of movement.

Flexibility (mobility of joints) is a property of elastic extensibility of bodily structures (muscle and connective), which determines the range of motion of the body links.

Flexibility is an elementary condition for the qualitative and quantitative performance of movements. Insufficiently developed joint mobility leads to: 1) the inability to acquire certain motor skills; 2) slowing down in the pace of assimilation and improvement of motor abilities; 3) the occurrence of damage; 4) delays in the development of strength, speed, endurance and agility; 5) limited range of motion; 6) decrease in the quality of motion control.

The degree of mobility in the joints is determined primarily by the shape of the joints and the correspondence between the articulating surfaces. The extensibility of the articular ligaments, tendons and the strength of the muscles passing around this or that joint determines what amplitude of action the athlete can use. The elasticity (extensibility) of the ligaments can be increased through systematic exercise. However, in view of the fact that the ligamentous apparatus must perform a protective function, such an increase is possible only to a certain extent. The athlete's flexibility is limited primarily by the elasticity of the muscles. The essence of this limitation is as follows: in various exercises, contraction of certain muscles is accompanied by stretching of their antagonists. During movements with a maximum amplitude, mobility in the joints depends on the ability of the antagonists to stretch sufficiently, and it should be remembered that there is a certain limit to their ability to return to their original position, so special exercises for flexibility training must be combined with strength exercises. Athlete strength is an important component of flexibility training.

Often, due to insufficient muscle strength, the athlete is not able to achieve the required range of motion. In humans, two main forms of flexibility can be distinguished: 1) mobility during passive movements (carried out as a result of the action of extraneous forces); 2) mobility during active movements (performed due to the work of muscle groups passing through the joint).

The indicators of active flexibility are characterized not only by the ability of the antagonist muscles to stretch, but also by the strength of the muscles performing the movement.

So, flexibility is determined by the elastic properties of ligaments, joints, muscles, joint structure, strength characteristics of muscles and, most importantly, central nervous regulation. Because of this, real indicators of flexibility depend on a person's ability to combine voluntary relaxation of the stretched muscles with the tension of the muscles that produce movement. In addition, it should be noted a fairly strong relationship of flexibility with other physical qualities.

The development of flexibility is impossible without the corresponding development of muscle strength. At the same time, a greater ability for joint mobility contributes to an increase in accuracy, coordination and speed of the motor action. An athlete with a reserve of mobility in the joints can perform movements with greater strength, expressiveness and ease.

2. Means and methods for the development of physical qualities

2.1 Means and methods of strength development

Strength is the ability to overcome external resistance or to resist it through muscle tension. Distinguish between absolute and relative strength:

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

Relative strength is the manifestation of absolute strength per kg of a person's weight.

Means for developing muscle strength are various general developmental strength exercises, simple in structure, among which three main types can be distinguished:

Exercises with external resistance (exercises with weights, on simulators, exercises with partner resistance,

Exercises with the resistance of the external environment: running uphill, on sand, in water, etc.);

Exercises with overcoming the weight of one's own body (gymnastic strength exercises: push-ups in the lying position, push-ups on the uneven bars, pull-ups; athletics jumping exercises, etc.);

Isometric exercises (exercises of a static nature).

The most common methods for developing strength are:

The maximum effort method (exercises are performed using limit or near-limit weights up to 90% of the maximum possible; 1-3 repetitions are performed in a series, 5-6 series are performed in one lesson, rest between series is 4-8 minutes);

The method of repeated efforts (or the method "to failure") (exercises are performed with weights up to 70% of the maximum possible, which are performed in series of up to 12 repetitions, in one lesson, 3 to 6 series are performed, rest between series is from 2 to 4 minutes);

Method of dynamic efforts (exercises are performed with weights up to 30% of the maximum possible, up to 25 repetitions are performed in a series, the number of series in one lesson is from 3 to 6. Rest between series is from 2 to 4 minutes).

2.2 Means and methods of development of speed of movements

Speed \u200b\u200bis a complex of properties that directly determine the speed characteristics of movement, as well as the time of the motor reaction.

The speed of movement is primarily due to the corresponding activity of the cerebral cortex, the mobility of nervous processes that cause contraction, tension and relaxation of the muscles that direct and coordinate the athlete's action. The indicator characterizing speed as a quality is determined by the time of a single movement, the time of the motor reaction and the frequency of the same movements per unit of time (pace).

For the purposeful development of the speed of a simple motor reaction, various methods are used with great efficiency:

The method of repeated repetition of speed exercises with extreme and near-limit intensity, (3-6 repetitions are performed in a series, 2 series are performed in one lesson. If in repeated attempts the speed decreases, then work on the development of speed ends, because at the same time endurance begins to develop, not speed);

The game method (makes it possible for the complex development of speed qualities, since there is an effect on the speed of the motor reaction, on the speed of movements and other actions associated with operational thinking. The high emotional background inherent in games and collective interactions contribute to the manifestation of speed capabilities).

The means for the development of speed can be very diverse - these are athletics, boxing, freestyle wrestling, sports games.

2.3 Means and methods of developing endurance

Endurance is the ability of a person to perform work for a significant time without reducing the power of the load, its intensity, or the body's ability to resist fatigue.

Endurance as a quality comes in two main forms:

In the duration of work without signs of fatigue at a given power level;

In the rate of decline in working capacity when fatigue occurs.

In practice, a distinction is made between general and special endurance.

General endurance is the totality of the body's functional capabilities that determine its ability to perform any muscle work for a long time with high efficiency.

Special endurance - the body's ability to perform specific muscle work for a long time in a strictly limited discipline (running, swimming) or for a strictly limited time (football, basketball, hockey).

Depending on the intensity of work and the exercises performed, endurance is distinguished as: power, high-speed, speed-power, coordination and endurance to static efforts.

Various methods are used to develop endurance.

Uniform continuous method (makes it possible to develop the aerobic abilities of the body. Cyclic exercises are used here (running, walking), performed at a uniform speed of low and medium intensity);

Variable continuous method (consists in continuous movement, but with a change in speed in certain areas of movement);

Interval method (dosed repeated performance of exercises of low intensity and duration with strictly defined rest times, where walking is usually the interval of rest).

Cyclic exercises (walking, running, walking and cross-country skiing) are the means of training endurance.

2.4 Means and methods for developing flexibility

Flexibility - mobility in the joints, allowing you to perform a variety of movements with a large amplitude.

There are two forms of flexibility:

Active, the magnitude of the range of motion during independent exercise, thanks to their own muscular efforts;

Passive, the maximum value of the range of motion achieved under the influence of external forces (partner, weights).

One of the most accepted methods for developing flexibility is the multiple stretch method. This method is based on the property of muscles to stretch more with multiple repetitions.

The means of developing flexibility are: repeated springy movements, active free movements with a gradual increase in amplitude, passive exercises performed with the help of a partner, etc.

It should always be remembered that stretching exercises or exercises with a large range of motion should be done after a good warm-up and there should be no strong pain sensations.

2.5 Agility development tools and methods

Agility is the ability to quickly, accurately, economically and resourcefully solve various motor tasks.

Usually, repetition and play methods are used to develop dexterity. Rest intervals should ensure adequate recovery of the body.

The most common means for the development of agility are acrobatic exercises, sports and outdoor games. In the process of developing dexterity, a variety of methodological techniques are used:

Performing habitual exercises from unusual starting positions (throwing a basketball from a sitting position);

Mirror exercise performance;

Complication of the conditions for performing normal exercises;

Changing the speed and pace of movement;

Changing the spatial boundaries of the exercise (reducing the size of the field).

Conclusion

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.

List of references

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Federal agency on education of the Russian Federation

Municipal educational institution

"Volga Institute of Economics, Pedagogy and Law"

Faculty of correspondence department

Department "Management"

Discipline "Physical culture"

Abstract on the topic:

"Education of physical qualities"

Performed:

Student group 1zM1

Dikan M.I.

Checked:

Eskina S.V.

volzhsky

2009/2010 account year

Introduction

1. The concept of physical qualities

2. Methodology of education:

2.2 Flexibility

2.3 Endurance.

2.4 Speed

2.5 Agility

Conclusion

Introduction

Physical fitness of a person is characterized by the degree of development of basic physical qualities - strength, endurance, flexibility, speed and agility.

Strength is a person's ability to overcome external resistance.

Endurance is the ability of a person to perform work at a high functional level for a long time without reducing efficiency.

Quickness is the ability of a person, in certain specific conditions, to instantly respond with a high speed of movements to a particular stimulus, performed in the absence of significant external resistance, complex coordination of muscle work in a minimum period of time for these conditions and not requiring large energy costs.

Agility is the ability of a person to cope with a new, unexpectedly arising motor task in a timely and rational manner. Agility reflects many of the qualities of a person.

Flexibility is the ability to perform movements with a large amplitude. A significant role in the presence of flexibility in a person is played by his heredity, however, with age, its indicators, demonstrated in childhood and adolescence, quickly fade away.

The idea of \u200b\u200bcomprehensive training of the physical abilities of people comes from ancient times. This is how the basic physical qualities of a person develop better, the harmony in the activity of all systems and organs of a person is not disturbed. So, for example, the development of speed should occur in unity with the development of strength, endurance, dexterity. It is this kind of coherence that leads to the mastery of vital skills.

Physical qualities and motor skills obtained as a result of physical exercises can be easily transferred by a person to other areas of his activity, and contribute to the quick adaptation of a person to changing working conditions, life, which is very important in modern living conditions.

There is a close relationship between the development of physical qualities and the formation of motor skills.

Motor qualities are formed unevenly and non-simultaneously. The highest achievements in strength, speed, endurance are achieved at different ages.

As a result of regular training, the strength of joints and ligaments increases, and under the influence of special exercises - their elasticity and flexibility.

As a result of training, the number of muscle fibers increases in the muscles, with each fiber becoming thicker. This provides an increase in muscle strength. Under the influence of physical exercise, the content of myoglobin increases in the muscles, which can easily combine with blood oxygen and give it to muscle tissues during work. As a result of training, the number of capillaries in the muscles increases and their supply of nutrients and oxygen improves.

The body of untrained people and their muscles are inactive. As a result, the whole body, all organs and systems work sluggishly, metabolism is disrupted.

1. The concept of physical qualities

Physical qualities are understood as socially conditioned complexes 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, inborn 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 combination 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). Because of 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.

The presented 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 organs and structures of the body, 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.

2 . Education methodology

2.1 Power

Strength should be understood as the ability of a person to overcome external resistance or resist external forces due to muscular efforts (contractions). Strength is one of the most important physical qualities in the vast majority of sports, therefore athletes pay extremely much attention to its development.

In the process of performing sports or professional techniques associated with lifting, lowering, holding heavy loads, muscles, overcoming resistance, contract and shorten. Such work is called overcoming. Opposing any resistance, muscles can, under tension, lengthen, for example, holding a very heavy load. In this case, their work is called inferior. Both of these modes are combined under one name - dynamic. The force manifested in motion, i.e. in the dynamic mode, is called dynamic force.

Muscle contraction with constant tension or external load is called isotonic. This mode takes place in strength exercises (barbell, weights, dumbbells).

The mode of muscle work on simulators, where the speed of movement of the body links is set, is called isokinetic (swimming, rowing).

If the effort of the athlete is not accompanied by movement and is performed without changing the length of the muscles, then in this case they speak of a static mode. This force is called static force.

There is an inverse relationship between strength and speed of muscle contraction.

The psychological mechanisms of this quality (strength) are associated with the regulation of tension in different modes of their work:

· Isometric - without changing the length of the muscles;

Myometric - muscle length decreases (in cyclic movements);

· Plyometric - an increase in the length of the muscle during its stretching. This mode is associated with squatting, swinging when throwing the ball, etc.

With the pedagogical characterization of human strength qualities, the following varieties are distinguished:

Maximum isometric (static force)

(an indicator of the strength shown when holding the limit weights for a certain time),

· Slow dynamic (pressing force), manifested during the movement of objects of large mass, when the speed of movement is practically irrelevant.

· High-speed dynamic force is characterized by a person's ability to move in a limited time of large weights with acceleration below the maximum.

· "Explosive" strength - the ability to overcome resistance with maximum muscle tension in the shortest possible time. In this case, the strength and speed of movements are combined, i.e. step as an integral specific quality.

Means of training muscle strength are various general developmental strength exercises, simple in structure, among which three main types can be distinguished:

· Exercises with external resistance;

· Exercises with overcoming the weight of your own body;

· Isometric exercises.

By their nature, all exercises that contribute to the development of strength are divided into main groups: general, regional and local effects on muscle masses.

Exercises of general impact include those when at least 2/3 of the total muscle volume is involved in the work, regional from 1/3 to 2/3, local less than 1/3 of all muscles.

The direction of the impact of strength exercises is mainly determined by:

· The type and nature of the exercises;

· The amount of burden or resistance;

· The number of repetitions of exercises;

· Speed \u200b\u200bof overcoming or yielding movements;

· Pace of exercise;

· The nature and duration of the rest intervals between sets.

The maximum effort method is used mainly for training strength in athletes. In the practical implementation of the method, attention is paid to the speed of these exercises and it is assumed to use weights weighing 90-95% of the maximum possible using several methodological techniques: uniformity, "pyramids", etc.: with repetitions in one approach 1-2 at intervals rest between sets for 4-8 minutes.

The main method of developing strength is the method of repeated efforts - the repeated method.

An important training factor in this method is the number of repetitions of the exercise. The method involves performing an exercise at an average pace with weights of near-limit and limit weight. Much attention is paid to strength exercises, which allow to selectively influence the development of individual muscle groups that carry the greatest load when performing competitive exercises

The isometric effort method is characterized by maximum muscle tension in a static mode. When performing such exercises, the force is applied to a stationary object and the length of the muscles does not change. Each exercise is performed with maximum muscle tension for 4-5 seconds 3-5 times.

The "shock" method is used to develop "shock-absorbing" and "explosive strength" (flexion-extension of the arms in a lying position with push-off from the floor, jumping out of a deep squat).

With fast movements against relatively little resistance, a speed force is manifested. For the development of speed strength, exercises with weights, jumping exercises are used.

Strength endurance is the ability to exert optimal muscle efforts for a long time. The success of motor activity depends on the level of development of power endurance. Strength endurance is a complex, complex physical quality, determined by the level of development of autonomic systems that provide oxygen, and the state of the neuromuscular system.

Strength training improves health, strengthens the muscles and ligaments of the pelvic floor, and improves the figure.

2.2 Flexibility

The effectiveness of sports training, and especially in the technical component in me, is associated with an important property of the musculoskeletal system, the ability to muscle relaxation - flexibility.

In professional physical training and sports, flexibility is necessary to perform movements with a large and extreme amplitude. Insufficient mobility in the joints can limit the manifestation of such physical qualities as strength, speed of reaction and speed of movement, endurance, while increasing energy consumption and, reducing the efficiency of the body, and often leads to serious injuries to muscles and ligaments.

In the theory and methodology of physical education, flexibility is considered as a morfunctional property of the human musculoskeletal system, which determines the limits of movement of body links. There are two forms of flexibility:

· Active, characterized by the magnitude of the range of motion during independent exercise due to their own muscular efforts;

Passive, characterized by the maximum value of the amplitude of movement achieved by the action of external forces, for example, with the help of a partner, or weights, etc.

In passive exercises for flexibility, a greater range of motion is achieved than in active exercises. The difference between active and passive flexibility is called reserve strength or "flexibility margin".

A distinction is also made between general and special flexibility. General flexibility characterizes mobility in all joints of the body and allows a variety of movements with a large amplitude. Special flexibility - maximum mobility in individual joints, which determines the effectiveness of sports and professional activity.

Develop flexibility with muscle and ligament stretching exercises. There are dynamic, static, and mixed static-dynamic stretching exercises. The manifestation of flexibility depends on many factors and, above all, on the structure of the joints, the elasticity of the properties of the ligaments, muscle tendons, muscle strength, the shape of the joints, the size of the bones, as well as on the nervous regulation of muscle tone. With the growth of muscles and ligaments, flexibility increases. The anatomical features of the ligamentous apparatus reflect the mobility. Moreover, muscles are a brake on active movements. Muscles plus the ligamentous apparatus and the articular bag, which encloses the ends of the bones and ligaments, are the brakes of passive movement, and, finally, the bones are the limiter of movement. The thicker the ligaments and the articular bag, the more limited the mobility of the articulating body segments. In addition, the range of motion is limited by the tension of the antagonist muscles. Therefore, the manifestation of flexibility depends not only on the elasticity of muscles, ligaments, the shape and characteristics of the articulating articular hypers, but also on the person's ability to combine voluntary relaxation of the stretched muscles with the tension of the muscles that produce movement, i.e. from the perfection of muscle coordination. The higher the ability of the antagonist muscles to stretch, the less resistance they exert when performing movements, and the "easier" these movements are performed. Insufficient mobility in the joints, associated with the inconsistent work of the muscles, causes "strengthening" of movements, which complicates the process of mastering motor skills. Systematic, or at certain stages of preparation, the use of strength exercises can lead to a decrease in flexibility, if stretching exercises are included in the training process.

Exercises aimed at developing flexibility are based on performing a variety of movements: flexion-extension, tilt and turn, rotation and swing. Such exercises can be performed while lying down independently or with a partner, with weights and simulators, at a gymnastic wall, with gymnastic sticks, skipping ropes.

Self-performed exercises contribute to the development of active flexibility.

Flexibility exercises should be performed in all parts of the training session. An undesirable decrease in muscle contractility from strength exercises can be overcome with three methodological techniques:

1. Consistent use of strength and flexibility exercises (strength + flexibility).

2. Alternate use of exercises for strength and flexibility (strength + flexibility + strength) during one training session.

3. Simultaneous (combined) development of strength and flexibility in the process of strength exercises.

One of the most accepted methods for developing flexibility is the multiple stretching method. This method is based on the property of muscles to stretch, more with multiple repetitions, exercises with a gradual increase in range of motion.

The number of repetitions of exercises varies, depending on the nature and focus of the exercise on the development of mobility in a particular joint, the pace of movement, the age and gender of the trainees.

2. 3 Endurance

Endurance is the most important physical quality that manifests itself in professional, sports practice (to one degree or another in every sport) and everyday life. It reflects the general level of human performance. In the theory of physical education, endurance is understood as the ability of a person to perform work for a significant time without reducing the power of the load, its intensity, or as the body's ability to resist fatigue. Endurance is a multifunctional property of the human body and integrates a large number of processes occurring at various levels: from the cellular to the whole organism. However, as the results of modern scientific research show, the leading role in the manifestation of endurance belongs to the factors of energy metabolism and autonomic systems that provide it, namely the cardiovascular, respiratory, and also the central nervous system (central nervous system).

Endurance as a quality comes in two main forms:

· In the duration of work without signs of fatigue at a given power level;

· In the rate of decrease in working capacity at the onset of fatigue.

In practice, there are several types of endurance: general and special. It should be noted that a large number of isometric exercises in a training session causes specific adaptations of the body to static work and does not have a positive effect on dynamic strength. The dosage of exercises for the development of strength is such that when performing the exercise, a feeling of fatigue appeared, but not extreme fatigue.

Under general endurance understand the totality of the body's functional capabilities, which determine its ability to perform long-term work with high efficiency of moderate intensity. From the point of view of sports theory, general endurance is the ability of an athlete to perform various types of physical exercises of relatively low intensity for a long time, involving many muscle groups. The level of development and manifestation of general endurance is determined by:

· Aerobic capabilities of the body (physiological basis of general endurance);

· The degree of economization of the technique of movements;

· The level of development of volitional qualities.

General endurance is the basis for high physical performance.

Special endurance is the ability of an athlete to effectively perform a specific load within the time required by the requirements of his specialization. From a pedagogical point of view, it represents a multicomponent concept since the level of its development depends on many factors.

For the development of endurance, a variety of training methods are used, which can be divided into several groups: continuous and integral, as well as control or competitive. Each of the methods has its own characteristics.

Uniform continuous method. This method develops aerobic abilities of various sports, in which cyclic single-uniform exercises of low and moderate power are performed (duration 15-30 minutes, heart rate - 130-160 beats / min.).

Variable continuous method. It consists in continuous movement, but with a change in speed in certain sections of the movement. This method is sometimes referred to as the speed game or "fartlek" method. Designed to develop both special and general endurance.

The interval method (a type of repeated method) is a dosed repetition of exercises of relatively low intensity and duration with a strictly defined rest time, where the interval of rest is usually walking or slow running. Used by representatives of cyclic sports (skiing, etc.).

When starting to develop endurance, it is necessary to adhere to a certain logic of building the training process, because an irrational combination of loads of different functional orientation in exercises can lead not to improvement, but, on the contrary, to a decrease in the level of fitness.

At the initial stage of endurance development, it is necessary to focus on the development of aerobic capabilities while improving the function of the cardiovascular and respiratory systems, strengthening the musculoskeletal system, i.e. on the development of general endurance.

At the second stage, it is necessary to increase the volume of load in a mixed aerobic-anaerobic regime of energy supply, applying continuous uniform work in the form of tempo jogging, cross-country running, swimming, etc. in the form of a circuit training.

At the third stage, it is necessary to increase the volume of training loads due to the use of more intense exercises performed by the method of interval and repeated work in a mixed aerobic-anaerobic and anaerobic modes. Increase the load gradually.

2.4 Rapidity

The physiological mechanism of the manifestation of quickness is presented as a multifunctional property that depends on the state of the nervous system (CNS) and its motor sphere of the peripheral neuromuscular apparatus (NMA). The indicator characterizing speed (performance) as a quality is determined by the time of a single movement, the time of the motor reaction (response to the signal) and the frequency of the same movements per unit of time is called the tempo.

There are several elementary and complex forms of manifestation of speed:

1. The speed of a simple and complex motor reaction;

2. Speed \u200b\u200bof single movement (rate of movement);

3. The speed of a complex (multi-level movement associated with a change in body position, for example, in basketball, swimming, running, etc.);

4. Frequency of unloaded movements.

These forms are relatively independent and are weakly related to the level of physical fitness. With age, the elementary and complex forms of manifestation of speed undergo significant changes, which must be taken into account in its development in the process of many years of training.

Speed \u200b\u200bindicators in natural conditions depend on the acceleration developed, and it is determined by the strength of the muscles, and through it by the mass of the body, or its links, the length of the lever, the total length of the body, etc.

A motor reaction is a response to a signal that suddenly appears with certain movements or actions. The response time to a signal is measured by the interval between the appearance of the signal and the beginning of the response.

Speed \u200b\u200bas the ultimate speed of a single movement is considered only in the case of a dismembered biochemical analysis of a motor skill.

Rapidity. as a characteristic of the rate of movement, it is the ability to quickly alternate contractions and relaxation of individual muscle groups, that is, to carry out "on - off".

The speed qualities of a person are determined, first of all, by such factors as heredity, age, gender, the state of the neuromuscular apparatus (mechanism), time of day, etc.

Speed \u200b\u200bis a decisive factor in many sports.

When improving speed qualities, it is important to keep in mind that the speed that an athlete can show in a particular movement depends on a number of factors and mainly on the level of physical condition.

The development of an athlete's speed is closely related to the development of the muscle's ability to relax (from the degree of their elasticity). Therefore, a large reserve for increasing speed lies in improving the technique of movement.

When developing and improving speed qualities, it is advisable to adhere to an integrated approach, the essence of which is to use different speed exercises within the same lesson.

For the purposeful development of the speed of a simple motor reaction, various methods are used with great efficiency.

2.5 Agility

Agility is a complex quality characterized by good coordination and high precision of movement. The quality is innate, however, in the process of training it can be greatly improved. Agility criteria are:

1.coordination complexity of a motor task;

2. accuracy of performance (temporal, spatial, power) of the task;

3. the time required to master the proper level of accuracy, or the minimum time from the moment the situation changes to the start of the response movement.

Distinguish between general and special dexterity. There is not a sufficiently pronounced connection between different types of dexterity. At the same time, dexterity has the most diverse connections with other physical qualities, is closely related to motor skills, contributing to their development, they, in turn, improve dexterity. Motor skills, as you know, are acquired in the first five years of life (about 30% of the total fund of movements), and by the age of 12 - already 90% of the movements of an adult. The level of muscle sensitivity achieved in young years lasts longer than the ability to learn new movements. Among the factors that determine the development of the manifestation of dexterity, coordination abilities are of great importance.

Agility is a very specific quality. You can have good dexterity in games and inadequate in artistic gymnastics. Therefore, it is advisable to consider it in connection with the characteristics of a particular sport. Agility is of particular importance in those. sports that are distinguished by complex techniques and constantly changing conditions (sports games).

Exercises for the development of dexterity should include elements of novelty, should be associated with instant response to a suddenly changing environment.

Usually, repetition and play methods are used to develop dexterity. Rest intervals should allow for relatively complete recovery. The most common means for the development and improvement of dexterity are acrobatic exercises, sports and outdoor games. In the process of developing dexterity, a variety of methodological techniques are used:

1. fulfillment of habitual exercises from unusual starting positions (throwing a basketball from a sitting position);

2. mirror performance of exercises (boxing in an unusual stance);

3. creation of unusual conditions for performing exercises using special shells and devices (shells of various weights);

4. complication of the conditions for performing ordinary exercises;

5. changing the speed and pace of movements;

6. changing the spatial boundaries of the exercise (reducing the size of the field, etc.).

Evaluation of athletes' agility is carried out mainly by pedagogical methods, based on the coordination complexity of the exercise, accuracy and time of their fulfillment (usually in the first half of classes). Dexterity can also characterize the efficiency and reliability of performing techniques in different sports during training and especially competitive activities.

Zconcluding

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.

The heterochronism of development establishes that in the process of biological maturation of the organism, periods of intensive 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 developing 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 during 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, 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.

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.

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 laws 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.

Literature

Antropova M.V., Gromtseva A.K., Gurova R.G. et al. "Pedagogy", 1988

Volkov V.M., Filin V.P. Sports selection. "Physical culture and sports", 1983

Kudryavtsev V.G., Kudryavtseva Zh.V. "Sport: events and destinies". "Enlightenment", 1986

Ilyinich V.I - "Physical culture of a student". Publishing house "Gardariki", 2001

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The concept of physical qualities. Fundamentals of strength training methodology. Tasks and means of developing strength abilities. Methods of training strength abilities. Endurance concept: general, special endurance. Genotype (heredity) and environmental factors.

Methods of strict regulation used to educate physical qualities are various combinations of stress and rest. They are aimed at achieving and consolidating adaptive rearrangements in the body. The methods of this group can be divided into methods with standard and non-standard (variable) loads.

The methods of standard exercise are mainly aimed at achieving and consolidating adaptive rearrangements in the body. A standard exercise can be continuous or intermittent (interval).

The standard-continuous exercise method is continuous muscular activity without a change in intensity (usually moderate). Its most typical varieties are: a) uniform exercise (for example, long running, swimming, skiing, rowing and other types of cyclic exercise); b) a standard flow exercise (for example, repeated continuous performance of elementary gymnastic exercises).

The standard interval exercise method is usually a repetitive exercise where the same load is repeated many times. However, there can be different rest intervals between repetitions.

Variable exercise techniques. These methods are characterized by a directed change in the load in order to achieve adaptive changes in the body. In this case, exercises are used with progressive, varying and decreasing loads.

Exercise with progressive load directly leads to an increase in the functional capabilities of the body. Exercises with varying load are aimed at preventing and eliminating speed, coordination and other functional "barriers". Exercises with a decreasing load allow you to achieve large amounts of load, which is important when training endurance.

The main varieties of the variable exercise method are the following methods.

The method of alternating continuous exercise. It is characterized by muscle activity carried out in a regime of varying intensity. There are the following varieties of this method:

• a) alternating exercise in cyclic movements (alternating running, "fartlek", swimming and other types of movements with alternating speed);
• b) alternating flow exercise - serial performance of a complex of gymnastic exercises, different in intensity of loads.

Variable-interval exercise method. It is characterized by the presence of different rest intervals between loads. Typical variations of this method are:

• a) progressive exercise (for example, sequential single lifting of a barbell weighing 70-80-90-95 kg, etc. with full intervals of rest between sets;
• b) varying exercise with variable intervals of rest (for example, lifting a barbell, the weight of which changes in waves - 60-70-80-70-80-90-50 kg, and the rest intervals range from 3 to 5 minutes );
• c) a downward exercise (for example, running the segments in the following order - 800 + 400 + 200 + 100 m with hard rest intervals between them).

In addition to the above, there is also a group of methods of generalized influence in the form of continuous and interval exercises in circuit training.

The circular method is a sequential execution of specially selected physical exercises that affect various muscle groups and functional systems in the form of continuous or interval work. For each exercise, a place is identified, which is called a "station". Usually 8-10 "stations" are included in the circle. On each of them, the student performs one of the exercises (for example, pull-ups, squats, push-ups, jumping, etc.) and goes through the circle from 1 to 3 times.

This method is used to educate and improve almost all physical qualities.

This or that person's motor abilities are developed in their own way.

The basis for the different development of abilities is the hierarchy of different innate (hereditary) anatomical and physiological inclinations (V.I. Lyakh, 1996):

anatomical and morphological features of the brain and nervous system (properties of nervous processes - strength, mobility, balance, structure of the cerebral cortex, degree of functional maturity of its individual areas, etc.);

physiological (features of the cardiovascular and respiratory systems - maximum oxygen consumption, indicators of peripheral blood circulation, etc.);

biological (features of biological oxidation, endocrine regulation, metabolism, energy of muscle contraction, etc.);

corporal (body and limb length, body weight, muscle and adipose tissue mass, etc.);

chromosomal (gene).

The development of motor abilities is also influenced by psychodynamic inclinations (properties of psychodynamic processes, temperament, character, peculiarities of regulation and self-regulation of mental states, etc.).

A person's abilities are judged not only by his achievements in the process of learning or performing some kind of motor activity, but also by how quickly and easily he acquires these abilities and skills.

Abilities are manifested and developed in the process of performing an activity, but this is always the result of joint actions of hereditary and environmental factors. The practical limits of the development of human abilities are determined by such factors as the duration of human life, methods of education and training, etc., but are not at all inherent in the abilities themselves. It is enough to improve the methods of education and training so that the limits of the development of abilities are immediately expanded (BM Teplov, 1961).

For the development of motor abilities, it is necessary to create certain conditions of activity, using appropriate physical exercises for speed, strength, etc. However, the effect of training these abilities depends, in addition, on the individual rate of reaction to external loads.

Physical culture and sports teacher should know well the basic means and methods of development of different motor abilities, as well as the ways of organizing classes. In this case, he will be able to more accurately select the optimal combination of means, forms and methods of improvement in relation to specific conditions.

Accurate information about the level of development of motor abilities (high, medium, low) can be obtained using appropriate tests (control exercises).

Strength is the ability of a person to overcome external resistance or resist it through muscular efforts (tensions).

Power abilities are a complex of various manifestations of a person in a certain motor activity, which are based on the concept of “strength”.

Strength abilities are manifested not by themselves, but through some kind of motor activity. At the same time, different factors have an influence on the manifestation of power abilities, the contribution of which in each specific case changes depending on specific motor actions and the conditions of their implementation, the type of power abilities, age, sex and individual characteristics of a person. Among them are: 1) proper muscle; 2) central nervous; 3) personal and mental; 4) biomechanical; 5) biochemical; 6) physiological factors, as well as various environmental conditions in which motor activity is carried out.

The actual muscle factors include: the contractile properties of muscles, which depend on the ratio of white (relatively rapidly twitching) and red (relatively slowly twitching) muscle fibers; the activity of enzymes of muscle contraction; the power of the mechanisms of anaerobic energy supply of muscle work; physiological diameter and muscle mass; the quality of intermuscular coordination.

The essence of central nervous factors consists in the intensity (frequency) of effector impulses sent to the muscles, in the coordination of their contractions and relaxation, in the trophic influence of the central nervous system on their functions.

The readiness of a person for the manifestation of muscular efforts depends on personal and mental factors. They include motivational and volitional components, as well as emotional processes that contribute to the manifestation of maximum or intense and prolonged muscle tension.

A certain influence on the manifestation of power abilities is exerted by biomechanical (the location of the body and its parts in space, the strength of the links of the musculoskeletal system, the size of the masses moved, etc.), biochemical (hormonal) and physiological (features of the functioning of the peripheral and central circulation, respiration, etc.) factors.

Distinguish between power abilities proper and their connection with other physical abilities (speed-power, power dexterity, power endurance).

Strength abilities proper are manifested: 1) with relatively slow muscle contractions, in exercises performed with near-limiting, extreme weights (for example, squatting with a barbell of a sufficiently large weight-2) with muscle tensions of the isometric (static) type (without changing the length of the muscle). Accordingly, a distinction is made between slow force and static force.

Strength abilities proper are characterized by high muscle tension and are manifested in overcoming, yielding and static modes of muscle work. They are determined by the physiological diameter of the muscle and the functionality of the neuromuscular apparatus.

Static force is characterized by two of its manifestations:

1) with muscle tension. Due to the active volitional efforts of a person (active static force); 2) when external forces try or under the influence of a person's own weight to forcefully stretch a tense muscle (passive static force).

The upbringing of strength abilities proper can be aimed at developing maximum strength (weightlifting, kettlebell lifting, power acrobatics, athletics throwing, etc.); general strengthening of the musculoskeletal system of those involved, necessary in all sports ( total strength) and body building (bodybuilding).

The most favorable periods for the development of strength in boys and young men are considered to be from 13-14 to 17-18 years old, and in girls and girls - from 11-12 to 15-16 years old, which is largely matched by the proportion of muscle mass to the total body weight (by 10-11 years it is about 23%, by 14-15 years - 33%, and by 17-18 years - 45%). The most significant rates of increase in the relative strength of various muscle groups are observed in primary school age, especially in children from 9 to 11 years old. It should be noted that in the indicated periods of time, power abilities are most susceptible to targeted influences. When developing strength, one should take into account the morphological and functional capabilities of the growing organism.

The tasks of developing strength abilities. The first task is the general harmonious development of all muscle groups of the human musculoskeletal system. It is solved through the use of selective strength exercises. Their volume and content are important here. They must ensure that the different muscle groups develop proportionally. Outwardly, this is expressed in the appropriate body shapes and posture. The internal effect of the use of strength exercises is to ensure a high level of vital body functions and the implementation of physical activity. Skeletal muscles are not only organs of movement, but also a kind of peripheral hearts, actively helping blood circulation, especially venous (N.I. Arinchin, 1980).

The second task is the versatile development of strength abilities in unity with the development of vital motor actions (skills). This task involves the development of strength abilities of all basic types.

The third task is to create conditions and opportunities (base) for further improvement of strength abilities in the framework of a specific sport or in terms of professionally applied physical training. The solution to this problem allows satisfying a personal interest in the development of strength, taking into account motor endowments, a kind of sport or a chosen profession.

Strength training can be carried out in the process of general physical training (for strengthening and maintaining health, improving physique forms, developing the strength of all muscle groups of a person) and special physical training (training various strength abilities of those muscle groups that are of great importance when performing basic competitive exercises) ... In each of these directions there is a goal that determines a specific attitude towards the development of strength and tasks that must be solved based on this attitude. In this regard, certain means and methods of strength training are selected.

Quickness is the ability of a person to perform motor actions at the minimum time for specific situations (N.P. Vorobiev, 1973).

Quickness - the ability of a practitioner to quickly produce muscle contractions (ML Ukran, 1965).

Quickness is a complex of morphological and functional properties of a person, which directly determine the speed characteristics of movements, as well as the time of a motor reaction (V.N.Kurys, 1995).

Quickness is a specific motor ability of a person for emergency motor reactions and high speed of movements, performed in the absence of significant external resistance, complex coordination of muscle work and does not require large energy inputs (A.V. Karasev et al., 1994).

From the above definitions of speed, it follows that all authors define it as a person's ability to quickly perform motor actions or individual movements in a minimum period of time. The most complete definition is given by A. V. Karasev.

V.N. Kurys distinguishes the following types of speed among acrobats:

Quickness of movements - quickness, manifested in the frequency of movements, is measured by the number of movements per unit of time.

The speed of repulsion is the speed of the repulsion in running, walking, jumping and other locomotions. Parameter that determines the speed of movement, height or distance of the jump.

The speed of a simple reaction is the speed characteristic of an athlete, determined by the time interval from the sudden onset of the action of a previously known stimulus (signal) to the beginning of a certain response movement or action of the athlete.

The speed of a complex reaction is the speed characteristic of an athlete, determined by the time interval from the sudden onset of the action of one of a number of previously known stimuli (signals) to the beginning of a certain response movement or action of the athlete.

The speed of the take-off run is the speed of the take-off run in various jumps or throws. This indicator largely determines the speed of the subsequent elements of the take-off technique in jumping and the final throwing effort in

throwing. (V.N.Kurys, 1995).

The physiological mechanism of the manifestation of speed associated, first of all, with the speed characteristics of nervous processes, is presented as a multifunctional property of the central nervous system and peripheral neuromuscular apparatus.

There are several elementary forms of manifestation of speed:

The speed of a simple and complex motor reaction.

The speed of a single movement.

The speed of a complex (multi-joint) movement associated with a change in body position in space or with switching from one action to another.

The frequency of unloaded movements, the distinguished forms of manifestation of speed are relatively independent of each other and are weakly connected with the level of general physical fitness.

A motor reaction is a response to a suddenly appearing signal with certain movements or actions. Distinguish between reaction time to sensory stimuli and reaction time of mental processes. But, since there can be not only one, but several simultaneous or sequential stimuli, and, therefore, one or several possible reactions, they distinguish between the time of a simple and complex reaction. Complex reactions, in turn, are subdivided into choice reactions and reactions to a moving object. (A.V. Karasev et al., 1994.)

When comparing the classifications of the forms of manifestation of speed, V.N. Kurysya and A.V. Karasev, it can be seen that in these classifications the common thing is that both authors distinguish such types of speed as the speed of a simple and complex motor reaction.

Endurance.

In the scientific methodological literature, there are many definitions of endurance.

Endurance is the ability to perform long-term global muscle work of a predominantly or exclusively aerobic nature (Ya.M. Kots, 1986).

Endurance is the ability of a person to perform a certain physical work for a long time and resist the gradually coming fatigue (N.P. Vorobiev, 1973).

Endurance is the ability to resist fatigue, maintain the required level of work intensity at a given time, and perform the required amount of work in less time (V.N.Kurys, 1995).

Endurance is the ability to perform a given work for the longest possible time (M.L. Ukran, 1965).

Endurance is the ability to maintain the required power and load necessary for professional activity and to withstand fatigue that occurs in the process of performing work. (A.V. Karasev et al., 1994).

Endurance is the ability to resist fatigue in any activity (V.I. Filippovich, 1971).

All of these definitions ultimately converge on the basic definition of endurance - the ability to resist fatigue when doing long work.

V.N. Kurys distinguishes the following types of physical endurance:

Special endurance - the ability to effectively perform work, despite the arising fatigue, in a certain type of sports activity.

General endurance - the ability to perform long-term work at low intensity due to aerobic sources of support.

Anaerobic endurance is a component of special endurance, the ability to perform work mainly due to anaerobic sources of energy supply (in conditions of lack of oxygen).

Aerobic endurance is a component of general and special endurance, the ability to perform work due to aerobic sources of energy supply (due to the use of oxygen).

Strength endurance is a kind of special endurance, the ability to perform long-term exercises that require a significant manifestation of strength.

Speed \u200b\u200bendurance is a kind of special endurance, the ability to continuously perform speed exercises.

Static endurance is a kind of special endurance, the ability to maintain long-term or prolonged static stress.

Depending on the type and nature of the muscle work performed, Ya.M. Kots distinguishes the following types of endurance:

Static and dynamic endurance, that is, the ability to perform static or dynamic work for a long time, respectively.

Local and global endurance, that is, the ability to perform for a long time, respectively, local work (with the participation of a small number of muscles) or global work (with the participation of large muscle groups - more than half of the muscle mass).

Strength endurance, that is, the ability to repeat exercises that require the manifestation of greater muscle strength.

Anaerobic and aerobic endurance, i.e. the ability to perform long-term global work with a predominantly anaerobic or aerobic type of energy supply.

In the classification of types of endurance that Ya.M. Kots offers, a distinctive feature is the allocation of global and local endurance. Not all authors pay attention to these types of endurance.

Endurance comes in two main forms:

In the duration of work at a given power level, until the first signs of pronounced fatigue appear.

In the rate of decline in working capacity when fatigue occurs.

Getting started training, it is important to understand the tasks, consistently solving which, you can develop and maintain your professional performance. These tasks are solved in the process of special and general physical training. Therefore, a distinction is made between special and general endurance.

Special endurance is the ability to endure long-term stresses characteristic of a particular type of professional activity. Special endurance is a complex, multi-component motor quality. By changing the parameters of the exercises performed, one can selectively select the load for the development and improvement of its individual components. For each profession or groups of similar professions, there may be separate combinations of these components (A.V. Karasev et al., 1994).

There are several types of manifestation of special endurance:

to complexly coordinated, power, speed-power and glycolytic anaerobic work;

static endurance associated with a prolonged stay in a forced posture in conditions of low mobility or limited space;

endurance for long-term performance of work of moderate and low power;

to long-term operation of variable power;

to work in conditions of hypoxia (lack of oxygen);

sensory endurance - the ability to quickly and accurately respond to external environmental influences without reducing the effectiveness of professional actions in conditions of physical overload or fatigue of the body's sensory systems.

Sensory endurance depends on the stability and reliability of the analyzers:

motor,

vestibular,

tactile,

visual,

auditory.

The physiological basis of general endurance, for most types of professional activity, is aerobic abilities - they are relatively nonspecific and depend little on the type of exercises performed. Therefore, for example, if aerobic capabilities increase in running and swimming, this improvement will also affect the performance of exercises in other activities, for example, skiing, rowing, cycling, etc. The functional capabilities of the body's autonomic systems will be high when performing all exercises. aerobic orientation. That is why endurance for work of this orientation has a general character and is called general endurance.

General endurance is the basis of high physical performance required for successful professional activity. Due to the high power and stability of aerobic processes, intramuscular energy resources are restored faster and unfavorable shifts in the internal environment of the body are compensated for during the work itself, the tolerance of high volumes of intense power, speed-power physical loads and coordination-complex motor actions is ensured, the course of recovery processes between trainings is accelerated ...

Depending on the muscles involved in the work, they also distinguish between global (with the participation of more than 3/4 of the muscles of the body), regional (with the participation of 1/4 to 3/4 of muscle mass) and local (less than 1/4) endurance.

Global work causes the greatest increase in the activity of the cardio-respiratory systems of the body, in its energy supply there is a greater share of aerobic processes.

Regional work leads to less pronounced metabolic changes in the body, and the share of anaerobic processes in its provision increases.

Local work is not associated with significant changes in the state of the body as a whole, but a significant depletion of energy substrates occurs in the working muscles, leading to local muscle fatigue. The more local the muscle work, the greater the share of anaerobic energy supply processes in it with the same amount of externally performed physical work. This type of endurance is characteristic of most labor operations in modern professions.

A.V. Karasev talks in great detail about the two forms of endurance he singled out and the breadth of the significance of using these forms. He was one of the few authors who identified and explained such phenomena in endurance as local and global work, and only he singled out regional muscle work. All this helps to expand the already considerable knowledge about this physical quality.

In sports requiring great endurance, athletes must have great aerobic capabilities:

High maximum rate of oxygen consumption, that is, high aerobic "power".

The ability to maintain a high rate of oxygen consumption for a long time (a large aerobic "capacity") (YM Kots, 1986).

Flexibility.

In professional physical training and sports, flexibility is necessary to perform movements with a large and extreme amplitude. Insufficient mobility in the joints can limit the manifestation of the qualities of strength, speed of reaction and speed of movement, endurance, increasing energy consumption and reducing the efficiency of work, and often leads to serious injuries to muscles and ligaments.

In the theory and methodology of physical culture, flexibility is considered as a morphological and functional property of the human musculoskeletal system, which determines the limits of movement of body links. (A.V. Karasev et al., 1994).

We do not completely agree with A. V. Karasev. We believe that the range of motion should not be large and extreme, but optimal for each sport, otherwise excessive mobility in the joints can interfere with the performance of movements with the correct technique, and sometimes lead to serious injuries.

Flexibility is a property of the musculoskeletal system, a high degree of mobility of its links relative to each other, which is determined by the amplitude of motion in the joint, which, in turn, depends on the structure of the joint, joint capsule, ligaments, strength and elasticity of muscles, etc. It makes it possible to perform movements with a wide amplitude (V.N.Kurys, 1995).

Flexibility (in swimming) is the ability of a swimmer to perform various movements with a wide amplitude (BN Nikitsky, 1981).

Flexibility is the ability of the human body to make extensive use of potential anatomical mobility at the same time in several bone joints when performing various movements.

Flexibility (in sports games) is the player's ability to perform various movements with a greater amplitude, which is necessary for an athlete to perform techniques in a game (N.P. Vorobiev, 1973).

There are two forms of its manifestation: active, characterized by the magnitude of the amplitude of movements during independent exercise due to their muscular efforts, and passive, characterized by the maximum magnitude of the amplitude of movements achieved under the action of external forces (for example, with the help of a partner or weights). In passive exercises for flexibility, a greater range of motion is achieved than in active exercises. The difference between active and passive flexibility is called "reserve extensibility" or "flexibility margin".

A distinction is also made between general and special flexibility.

General flexibility characterizes mobility in all joints of the body and allows a variety of movements with optimal amplitude.

Special flexibility is the limiting mobility in individual joints, which determines the effectiveness of sports or professional applied activities.

Develop flexibility with muscle and ligament stretching exercises. In general, their form can be classified not only by active, passive or mixed form of performance and by direction, but also by the nature of muscle work.

There are dynamic, static, as well as mixed static-dynamic stretching exercises (A.V. Karasev et al., 1994).

Special flexibility is acquired in the process of performing certain exercises for stretching the musculo-ligamentous apparatus.

The manifestation of flexibility depends on many factors and, above all, on

the structure of the joints, the elastic properties of ligaments and muscles, as well as from the nervous regulation of muscle tone.

The greater the correspondence of the articulating articular surfaces to each other (i.e., their congruence), the less their mobility.

The spherical joints have three, the ovoid and saddle joints have two, and the block and cylindrical joints have only one axis of rotation. In flat joints that do not have axes of rotation, only limited sliding of one articular surface on the other is possible. The anatomical features of the joints, such as bony protrusions that are in the path of movement of the articular surfaces, limit mobility.

The limitation of flexibility is also associated with the ligamentous apparatus: the thicker the ligaments and the articular capsule, and the greater the tension of the articular capsule, the more limited the mobility of the articulating body segments.

In addition, the range of motion can be limited by the tension of the antagonist muscles. Therefore, the manifestation of flexibility depends not only on the elastic properties of muscles, ligaments, the shape and characteristics of the articulating articular surfaces, but also on the ability of a person to articulate arbitrary relaxation of stretched muscles with tension of muscles producing movement, that is, on the perfection of intermuscular coordination. The higher the ability of muscles - antagonists to stretch, the less resistance they provide when performing movements, and the "easier" to perform these movements.

Insufficient mobility of the joints, associated with uncoordinated work of muscles, causes "enslavement" of movements, dramatically slows down their implementation, complicates the process of mastering motor skills. In some cases, the nodal components of the technique of complexly coordinated movements cannot be performed at all due to the limited mobility of the working body links.

Systematic or concentrated, at certain stages of preparation, the use of strength exercises can also lead to a decrease in flexibility, if stretching exercises are not included in the training programs.

The manifestation of flexibility at one time or another depends on the general functional state of the body, and on external conditions: time of day, muscle temperature, and the environment, the degree of fatigue.

Typically, up to 8-9 a.m. flexibility is somewhat reduced, however, morning workout is very effective for its development. In cold weather and when the body cools, flexibility decreases, and when the temperature of the external environment rises and under the influence of warm-up, which also increases the body temperature, it increases.

Fatigue also limits the range of active movements and the extensibility of the musculo-ligamentous apparatus, but does not prevent the manifestation of passive flexibility.

Agility.

Agility is:

the ability to quickly master new movements (the ability to learn quickly);

the ability to quickly restructure activities in accordance with the requirements of a suddenly changing environment.

Agility is the ability to quickly navigate in an unexpected environment.

Agility is the ability to precisely control your locomotor apparatus in space and time.

Agility is the ability to perform complex motor actions correctly and quickly.

Agility is a collective physical quality of a person, which depends on the level of development of all other physical qualities.

A dexterous jumper, runner, rider is determined by the "folding" of movements: it is the ability to "fold" many small movements of the arms, legs, trunk into a general movement of the whole body, which gives the highest result. The ability to control your body is dexterity.

All these definitions can be defined by one. Agility is the ability to quickly respond to a stimulus and perform motor actions adequate to the current situation. But each author in his definition singles out an ability that is not in the definition of other authors. For example, a very important feature is emphasized by B.N. Nikitsky and V.N. The Kurys, in its first definition of dexterity, also exhibits the character of dexterity.

"Folding in movements" is what is designated as good coordination of movements in general, and good coordination and dexterity are clearly not the same thing. In order to be an excellent and resilient walker, you need to have perfect coordination of movements, and isn't that dexterity? First of all, let us agree on the following. Agility is a very complex psychophysical complex.

Dexterity consists in being able to move out of any position, to be found under any circumstances. This is the essential grain of agility - what distinguishes it from simple folding in movements. It is easy to understand why neither the runner - sprinter nor the swimmer - stayer has a tangible demand for agility. During their actions, there is no unexpected situation, no task, no conditions that require them to be motor resourceful (N.A. Bernstein 1991).

It can be argued for certain that each new, well-mastered motor skill increases the overall level of dexterity. Agility builds up with motor experience. This experience is enriched from the music library of the lower levels of construction and those foundations of resourcefulness, resourcefulness, initiative that form the main core of dexterity. It is especially fruitful for the general development of motor dexterity, mastering versatile, dissimilar motor skills, which will mutually complement each other.

Physical education of children and adolescents in secondary schools includes passing norms, is characterized by a variety of organizational forms, active involvement in extracurricular and extracurricular sports activities, and extensive use of physical exercises in the daily life of schoolchildren.

The organization and content of physical education of schoolchildren are regulated by the physical education curriculum; a program for extracurricular and extracurricular sports work with schoolchildren; a program of classes with students assigned for health reasons to a special medical group; Regulations on the collective of physical education at school and out-of-school institutions.

Organizational forms of physical education of schoolchildren include physical education lessons; physical culture and recreational activities during the day of schoolchildren; extracurricular and extracurricular sports work; independent physical exercises in the family, on the school grounds and courtyards, stadiums, parks.

Physical education lesson is the main form of physical education, covering all schoolchildren. When conducting physical education lessons, the following hygienic requirements must be observed: compliance of the content of the lesson and the size of the load with the state of health, physical fitness, age and gender of students; methodically correct construction of the lesson with the allocation of individual structural parts and the creation of optimal motor density of the lesson and physiological load; performing physical exercises that promote health and the formation of correct posture; adherence to the sequence of classes, their correct combination with other lessons in the schedule of the school day and week; conducting classes in a special room (sports or gymnasium), on a specially equipped school area, stadium, ski track or in the pool; performance by students of exercises in sportswear and under temperature conditions that provide hardening of the body.

Physical culture and recreational activities include gymnastics before class, physical education in the classroom, outdoor games and physical exercise during breaks, as well as daily physical education and sports (sports hour) with students of extended day groups.

Gymnastics before class activates metabolic processes before the start of classes and helps to increase efficiency in the classroom. Gymnastics in the open air hardens the body and increases its resistance to colds. The duration of gymnastics should not exceed 6-7 minutes for all students, except primary grades (5-6 minutes).

Physical education in the classroom has a beneficial effect on the restoration of mental performance, prevents the growth of fatigue, increases the emotional tone of schoolchildren, reduces static loads and prevents postural disorders. They are held in the classroom for 1-2 minutes. The start time of the physical education is determined by the teacher leading the lesson; it is most advisable to conduct it when the first signs of fatigue appear in students.

Outdoor games during breaks are an effective means of preventing overwork of students, maintaining their high level of efficiency throughout the school day. They are organized by duty teachers, specially trained physical education workers and are held mainly in the open air. Outdoor games of low and medium intensity must be completed 5-6 minutes before the start of the next lesson.

The success of outdoor games and physical exercise during breaks largely depends on the preparation of the places for classes and the availability of sports equipment (balls, jump ropes, hoops, relay sticks, etc.).

Schoolchildren are engaged in outdoor games during breaks in everyday clothes, if necessary, put on jackets or coats, hats and shoes appropriate for the season and weather.

The sports hour in the extended day groups is conducted by the teacher, with the advice of the physical education teacher and the school's medical staff. Activities are based on outdoor games and sports entertainment. The following hygiene recommendations should be taken into account: a gradual increase in physical activity and its decrease by the end of the session. It is necessary to take into account the age of the students, their state of health and physical fitness.

Extracurricular sports work at school includes the organization of classes in sports sections, as well as health and sports days. This work is carried out by a physical education teacher on the basis of the students' amateur performance and in accordance with the Regulations on the physical education team of a general education school. The main criterion for evaluating the work of sports sections is their mass character. In this regard, various sections are created and work schedules convenient for schoolchildren are established; the duration of the section is no more than 2 hours.

All schools have monthly health and sports days, the purpose of which is to improve the health of students, provide active recreation for students and increase their interest in regular physical education and sports.

The days of health and sports include hiking, outdoor and sports games, hiking, mass competitions, starts for the best runner, jumper and other types of competitions, skiing, sledding, ice skating, etc. Participation of schoolchildren in grades 1-3 in days of health and sports should not exceed 3 hours, for schoolchildren in grades 4-7 - 4 hours, 8-10th (11th) - 5 hours.

Extracurricular sports work is carried out by sports organizations in close contact with parents and school teachers.

Every year at the school (usually at the beginning of the school year), a medical examination is carried out for all students. The schedule of examinations is drawn up by the school's medical worker together with the head of the educational unit and then approved by the chief physician of the children's clinic and the school director.

A medical examination provides for the determination of shifts in the state of health and physical development of schoolchildren, taking into account the effectiveness of physical education, as well as resolving the issue of establishing a medical group (basic, preparatory, special).

First graders are examined either in a preschool institution or in a children's clinic before entering school. During the examination, attention is paid to their physical development, health and functional state of the body; the issue of admitting them to physical education is being resolved and a medical group is determined. All data is recorded in the student's individual card, which is then transferred to the school.

During the academic year, if necessary, additional medical examinations are carried out (after illness, injury, before participating in competitions).

The results of the medical examination must be discussed at a meeting of the pedagogical council and must be brought to the attention of the physical education teacher and the students' parents. The physical education teacher should know which of the students are assigned to the preparatory and special groups and for what reason this or that group is assigned.

At the end of the examination, a consolidated list of students assigned to the preparatory and special groups is drawn up, and, with appropriate recommendations, is handed over to the physical education teacher. The composition of the preparatory and special groups may be changed, since during the school year some students may be transferred from one group to another (after an additional or regular medical examination).

Inspection data are not always sufficient to judge the student's body's ability to transfer physical activity received in physical education lessons and training sessions in various sports. Therefore, medical supervision of schoolchildren is necessary directly during classes and trainings.

When attending classes, attention is paid to the sanitary condition and maintenance of the places where classes are held, changing rooms, sportswear of students and the teacher, the availability and quality of sports equipment and equipment, as well as the involvement of students in the preparatory group in performing physical exercises.

Having previously familiarized himself with the program, the lesson plan and the lesson structure, the medical worker evaluates the correctness

building a lesson, the correspondence of physical exercises to gender and age characteristics, the state of health of students and their preparedness.

During the lesson, it is necessary to monitor what exercises the teacher includes for correcting posture, whether he gives recommendations on how to breathe correctly, whether he doses the load correctly for the students of the preparatory group.

Students temporarily exempted from physical education must be in class.

Schoolchildren assigned to a special medical group of physical education should be engaged in remedial gymnastics. The latter is divided into proper therapeutic and corrective. Corrective gymnastics is prescribed for children with certain disorders of the musculoskeletal system. It includes general strengthening and general developmental exercises.

For therapeutic (corrective) gymnastics, groups (no more than 15 people) are completed, taking into account the age of the children. Classes are conducted by a specially trained physical education teacher with direct medical guidance and supervision. According to the testimony of the children, they are sent to the physiotherapy rooms of the territorial polyclinics.

Training sessions with schoolchildren assigned to a special medical group are taken out of the grid of hours of the main training time, but they are necessarily planned when drawing up a schedule - 2 lessons per week, 45 minutes each, or 3 lessons 30 minutes each.