The trainer educates physical qualities, develops, improves, trains. Education of physical qualities. Means and methods for developing the speed of movements

The educational side of physical education is of paramount importance for the rational use by a person of his motor abilities in life practice. Another, no less significant side of physical education is a targeted impact on the complex of natural properties of the body related to the physical qualities of a person. This aspect of physical education is called education of physical qualities, which include endurance, strength, speed, agility and flexibility.

Endurance- the ability to perform activities in spite of the onset of fatigue. Endurance is manifested during muscular and mental work, when working in conditions with low atmospheric pressure, in cold and heat, with painful irritations, various poisons, etc., there are general and special endurance. General Endurance - the ability of a person to perform dynamic work for a long time (running, walking, swimming). Exercises aimed at improving general endurance have a training effect on the circulatory, respiratory, thermoregulatory, and metabolic systems. Special called endurance in relation to a certain activity, chosen as a subject of specialization. speed endurance - the ability to maintain a high rate of movement while moving very quickly over short distances. Static Endurance - the ability to continuously maintain muscle efforts for a long time. Strength Endurance - the ability to maintain performance during dynamic work with significant loads.

If 2/3 or more muscles are involved in the work, endurance is called total (cross-country skiing), from 1/3 to 2/3 muscles - regional (squats) and if less than 1/3 of the muscles - local (work sitting with hands). Endurance is the most "trained" quality. Endurance of individual muscle groups can be increased by 9-20 times. There are people who can run 270 km or swim 88 km in 24 hours.

General endurance is determined by the aerobic capacity of the body. The ability to consume oxygen characterizes the indicator of maximum oxygen consumption (MOC). Because weight varies from person to person, MIC is measured in ml/min/kg. In untrained people, this figure is 40-45 ml / min / kg, in trained people - up to 80 ml / min / kg.

For the development of general endurance, long-term physical exercises of moderate and varying intensity (running, swimming, skiing, sports games), special breathing exercises (holding the breath at rest and during exercise) are used. Environmental factors (mountains, pressure chamber, elevated temperature).

Endurance education methods: continuous (long run); repeated-interval, which regulates the intensity of the exercise, the duration of the working phases, the number of repetitions, the duration and form of rest (for example, running 20 times 400 m in 70 s after 200 m of slow running); circuit training; sport games.

Strength- the ability by muscle tension to overcome mechanical and biomechanical forces that impede action. Strength abilities are characterized by factors:

- personal-psychic (including emotions);

- central nervous;

- musculoskeletal (physiological diameter of the muscles).

There are several types (types) of power abilities . Actually power (in static modes and slow movements), are determined by the volume of the muscles. Speed-strength ("dynamic" strength in fast movements, "explosive" strength - long and high jumps, throwing). Strength Endurance (discussed above).

The highest indicators of strength are manifested at 25-30 years old, the highest growth rates - at 13-14 and 16-18 years old.

Exercises aimed at developing strength abilities are divided into two groups.

1. Exercises with external weights. This group includes exercises with strictly dosed weights (with dumbbells, kettlebells, barbells) and non-strictly dosed (partner opposition, environmental conditions - water, snow, sand, mountains, improvised objects - logs, rubber, stones).

2. Exercises with self-weighting- body weight (squats, pull-ups, jumps).

According to the mode of muscle functioning, strength exercises are divided into dynamic (overcoming, yielding) and static.

The most common methods for developing strength abilities are:

1. Max effort method. Designed to develop maximum dynamic strength. The weight of shells is not less than 90% of the maximum training (MT). In each exercise,
5-6 series of 1-3 repetitions. Rest between series 4-8 min.

2. Method of repeated efforts ("to failure"). Effective in building muscle mass. Shell weight - 30-70% MT. In each exercise, 3-6 series of 4-12 repetitions are performed with 2-4 minutes of rest between exercise series (incomplete recovery).

3. Dynamic force method. It is used for the development of speed-strength qualities. Shell weight - up to 30% MT. Performed
3-6 series of 15-25 repetitions at the fastest pace after 2-4 minutes of rest.

4. Isometric (static) method. Develops static strength and promotes muscle building. 3-5 maximum stresses are performed for 4-6 seconds after 30-60 minutes of rest. The whole complex of isometric exercises, including 5-6 exercises, can be completed in 5-10 minutes.

When choosing strength exercises, it is advisable to pay more attention to exercises that develop the muscles of the abdomen and back. Strength exercises lead to muscle hypertrophy, strengthen the bone and joint-ligamentous apparatus, increase the chemical potential in the muscles, and increase the concentration of the contractile protein - myosin. There is an ability to simultaneously reduce a large number of motor functional units.

After 10-20 training sessions, the strength of individual muscle groups can increase by 35-80%. To a greater extent, this is facilitated by static exercises.

Rapidity- a complex of human functional properties that determine the speed characteristics of movements, as well as the time of a motor reaction.

When evaluating the manifestations of speed, there are:

1) speed of reaction;

2) the speed of a single movement;

3) frequency of movements.

The speed of integral motor acts (running, swimming) is of the greatest importance, and not elementary manifestations of speed. For the development of speed, exercises with maximum speed (jumping, throwing, running), outdoor and sports games are used. Special exercises aimed at developing speed can be divided into two groups:

1) repeated exercises at the fastest pace in light conditions (short-distance running, downhill running, throwing lightweight projectiles);

2) repeated exercises at the fastest possible pace in difficult conditions (increasing the segments of the distance running uphill, throwing weighted projectiles).

High-speed exercises make it possible to increase the mobility of nervous processes, to provide the possibility of a rapid alternation of the processes of excitation and inhibition.

Repeated repetition of exercises can lead to the stabilization of movement parameters and the formation of the so-called "speed barrier", which hinders the increase in speed capabilities. One of the conditions in the fight against the stabilization of movements is a comprehensive physical preparation for several years.

Agility- the ability to control one's movements in time and space, quickly master new movements, reorganize motor activity in accordance with the requirements of a changing environment.

The physical exercises and the conditions for their implementation, which contribute to the improvement of coordination abilities, include: exercises with complex coordination; novelty in the exercise, at least partial; reduction of the area of ​​support; unstable support; decreased visual control; the introduction of a counteracting partner; mirror exercise.

The development of agility should be given time up to 15 minutes in the first third of the training session.

Exercises aimed at developing dexterity contribute to an increase in the plasticity of nervous processes and improve the ability to perform new motor actions based on previously performed motor acts.

Flexibility- the ability to perform movements with a large amplitude. There are active flexibility (manifested as a result of one's own muscle efforts) and passive (detected by applying external forces to the moving part of the body - gravity, partner's efforts, etc.).

Flexibility depends on the elasticity of muscles and ligaments. The degree of manifestation of flexibility depends on the temperature of the external environment: at elevated temperatures, flexibility increases. More than other physical qualities, flexibility is affected by daily periodicals. So, in the morning, flexibility is significantly reduced. There is an opinion that children have more flexibility than adults. It is not always so. However, it is undeniable that it is easier to develop flexibility in children than in adults.

To develop flexibility, exercises with an increased range of motion are used - swing spring movements, exercises with a partner, with weights, with a large amplitude, at an additional support. Perform exercises after a warm-up, until slight pain. Effectively training flexibility twice a day for several series. Usually 4-10 weeks are enough to achieve an increase in the range of motion to sizes close to the limit.

The specificity of a sport in the process of physical education leaves its mark on the requirements for the psyche of those involved in this sport.

People involved in boxing, wrestling, weightlifting, throwing, sprinting develop independence, a high level of motivation, a propensity for risk, and the ability to concentrate strength at the right time. But they are characterized by distrust, stubbornness, a tendency to conflict.

Sports that make high demands on the quality of endurance (middle and long distance running, skiing, cycling, long distance swimming) develop the ability to endure heavy loads, lack of suspiciousness, the ability to subordinate personal interests to public ones, but at the same time specializing in these sports are often not confident enough in their abilities, they need a leader.

Sports games, martial arts, complex coordination sports improve the speed of thinking, attention, perseverance, determination, courage, emotional stability, speed and accuracy of motor response.

Physical qualities are usually called those functional properties of the body that predetermine the motor capabilities of a person. The manifestation of these qualities depends on the capabilities of the functional systems of the body, their readiness for motor actions.

The main physical qualities include strength, speed, agility, endurance and flexibility.

Upbringing strength .Strength- the ability of a person to overcome external resistance or counteract it through muscle tension. In the case of overcoming work, resistance forces are understood as forces directed against movement; in case of inferior work - forces acting in the direction of travel.

As you know, muscles can show strength:

● without changing its length (static (isometric) mode);

● with a decrease in length (overcoming (myometric) mode);

● when increasing the length (inferior (polyometric) mode).

Overcoming and yielding modes are united by the concept of "dynamic mode".

Since under these conditions the nature of motor actions is different, the above division can be taken as a classification of the main types of power abilities.

The general task in the process of long-term education of strength as a physical quality of a person is to develop it comprehensively and provide the possibility of high manifestations in various types of motor activity (sports, labor, etc.).

The means of developing strength are exercises with increased resistance - strength exercises. Depending on the nature of the resistance, strength exercises are divided into two groups: exercises with external resistance; exercises weighted with your own body weight.

Exerciseswith externalresistance. As an external resistance, they usually use:

● weight of items;

● counteraction of the partner;

● resistance of elastic objects;

● environmental resistance (eg running in deep snow).

Exercises,weighed downweighingownbody(for example, pull-ups on the bar).

Exercises are also used in which weighting with the weight of one's own body is supplemented by the weight of external objects.

Exercises with weights are convenient for their versatility: with their help, you can work on both the smallest and largest muscle groups; these exercises are easy to dose. At the same time, they are distinguished by a number of undesirable features, since the position in exercises with weights is often associated with static retention of the load.

Upbringing you were fast . Under speed understand the complex of functional properties of a person, which determine the speed characteristics of movements, as well as the time of a motor reaction.

When evaluating the manifestations of speed, there are:

● latent time of motor reaction;

● single movement speed (at low external resistance);

● frequency of movements.

In many movements performed at maximum speed, two phases are distinguished: the phase of increasing speed (acceleration phase) and the phase of relative stabilization of speed. The characteristic of the first phase is the starting acceleration, the second - the distance speed. The ability to quickly pick up speed and the ability to move at high speed are relatively independent of each other. It is possible to have good starting acceleration and low distance speed, and vice versa.

The development of the speed of movements should be closely connected with the development of other physical qualities and the improvement of technique.

As a means of educating the speed of movements, exercises that can be performed at maximum speed (speed exercises) are used. They must meet three requirements:

● the technique must be such that they can be performed at top speeds;

● they should be so well mastered by the trainees that during the movement the volitional main efforts were directed not to the method, but to the speed of execution;

● their duration should be such that by the end of the performance the speed does not decrease due to fatigue. Speed ​​exercises refer to the work of maximum power, the duration of which does not exceed even for qualified athletes 20–22 s.

Among the methods of educating speed, the methods of repeated, re-progressive and variable exercises are widely used. The main trend in this case is the desire to exceed your maximum speed in the lesson.

Speed, speed capabilities are required both in cyclic and in a number of acyclic sports (such as fencing, boxing, sports games, running at different distances, ball games), labor and everyday movements.

An important condition for high manifestations of speed is the optimal state of excitability of the central nervous system, which can be achieved only if those involved are not tired of the previous activity. Therefore, speed exercises in a lesson are usually located closer to the beginning; in the system of classes, they are planned mainly on the first or second day after the day of rest.

Upbringing dexterity . Any voluntary movement is aimed at solving a specific motor task. The complexity of the motor task is determined by many reasons, in particular, the requirements for the consistency of simultaneously and sequentially performed movements. The coordination complexity of motor actions is the first measure of dexterity.

The motor task will be completed if the movement corresponds to it in terms of its spatial, temporal and power characteristics, i.e. if it is sufficiently accurate. Accuracy of movement is the second measure of dexterity.

Agility are defined, firstly, as the ability to quickly master new movements and, secondly, as the ability to quickly reorganize motor activity in accordance with the requirements of a suddenly changing situation.

Agility education consists, firstly, of the ability to master coordination, complex motor actions, and, secondly, of the ability to rearrange motor activity in accordance with the changing situation. The main way to develop dexterity is to master new various motor skills and abilities. This leads to an increase in the stock of motor skills and has a positive effect on the functionality of the motor analyzer.

Changing loads aimed at developing dexterity goes along the path of increasing coordination difficulties that trainees must cope with. These difficulties are mainly due to the requirements:

● accuracy of movements;

● their mutual consistency;

● to the suddenness of the change in the situation.

In the process of developing dexterity, various methodological techniques are used that stimulate a higher manifestation of motor coordination.

Exercises aimed at developing agility quickly lead to fatigue. At the same time, their implementation requires great clarity of muscle sensations and gives little effect when fatigue occurs. Therefore, when developing dexterity, rest intervals are used that are sufficient for a relatively complete recovery, and the exercises themselves are tried to be performed when there are no significant signs of fatigue from the previous load.

Upbringing endurance .Endurance called the ability to resist fatigue in any activity.

One of the main criteria of endurance is the time during which a person is able to maintain a given intensity of activity.

Generalendurance- this is the ability to perform work with low intensity for a long time due to aerobic sources of energy supply. To develop general endurance, cyclic exercises are used (long running, skiing, swimming, rowing, cycling).

Continuous, repeated, variable, interval and mixed can be used as methods of educating general endurance.

Specialendurance- this is the ability to effectively perform work in a certain labor or sports activity, despite the resulting fatigue. There are the following types of special endurance: speed, power, static.

In the process of developing endurance, it is necessary to solve a number of tasks for the comprehensive development of the functional properties of the body, which determine general endurance and special types of endurance.

Endurance develops only in those cases when, in the process of training, fatigue of a certain degree is overcome. At the same time, the body adapts to functional shifts, which outwardly translates into an improvement in endurance.

When developing endurance with the help of cyclic and other exercises, the load is relatively completely determined by the following five factors:

● absolute intensity of the exercise (movement speed, etc.);

● the duration of the exercise;

● duration of rest intervals;

● nature of recreation (active or passive) and forms of active recreation;

● number of repetitions of the exercise.

Depending on the combination of these factors, not only the magnitude, but also, most importantly, the qualitative features of the body's responses will be different.

Upbringing flexibility . Flexibility is understood as the morphological and functional properties of the musculoskeletal system, which determine the degree of mobility of its links. Flexibility is measured by the maximum range of motion. Distinguish activeflexibility(manifested as a result of their own muscular efforts) and passive(detected by applying external forces to the moving part of the body).

Flexibility depends on the elasticity of muscles and ligaments. The elastic properties of muscles can change significantly under the influence of central nervous factors. Excitation of the stretched muscles, which has a protective nature, is essential in limiting mobility.

The degree of manifestation of flexibility depends on the external temperature of the environment, daily periodicals, and fatigue. Unfavorable conditions leading to a deterioration in flexibility can be compensated by warming up with a warm-up.

To develop flexibility, exercises with an increased range of motion are used - stretching exercises. They are divided into two groups - active and passive. With active movements, an increase in mobility in any joint is achieved due to the contraction of the muscles passing through this joint; in passive, external forces are used.

After active exercise, increased flexibility persists longer than after passive exercise.

High demands on flexibility are made by various sports (rhythmic and artistic gymnastics, diving and trampolining, synchronized swimming).

Since flexibility is easiest to develop during childhood and adolescence, the main work on educating flexibility should be planned for this period.

Introduction

General physical training is understood as socially conditioned sets 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 problems 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 the organs and structures of the body, the interaction of which determines the effectiveness of the performance of motor actions. Innate capabilities are determined by the corresponding inclinations, acquired - by the socio-ecological environment of a person's life. At the same time, one physical ability can develop on the basis of different inclinations and, conversely, different abilities can arise on the basis of the same inclinations. 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 single physical ability cannot fully express the corresponding physical quality. Only a relatively constantly manifesting set of physical abilities determines one or another physical quality. For example, one cannot judge endurance 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). Because of this, the process of developing physical abilities is understood as the unity of hereditary and pedagogically directed changes in the functional capabilities of organs and structures of the body.
To achieve the goal of the abstract, it is necessary to solve the following tasks:
- to consider and study the concepts of physical qualities and physical abilities of a person, to analyze the methods of his education;
- to get acquainted with certain patterns of education of the physical qualities of a person.

General physical fitness of a person
1.1. Strength

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

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

Education of physical qualities

The education of physical qualities is carried out through the directed development of the leading abilities of a person on the basis of certain patterns, including heterochrony (time difference), stages, phases and transfer in the development of abilities.
The heterochrony of development establishes that in the process of biological maturation of the organism, periods of intense quantitative and qualitative changes in its individual organs and structures are observed. If during these periods pedagogical influences are exerted on organs and structures that are ahead of 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 the same load is performed, the effect of the development of physical abilities decreases. To constantly maintain it at a high level, it is necessary to change the content and magnitude of the load, the conditions for its implementation. The development of physical abilities with a long-term constant load is characterized by three stages: the stage of initial exposure, the stage of in-depth exposure and the stage of load discrepancy with the increased functional capabilities of the body. 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 load being performed, low efficiency of mechanical work. The stage of in-depth exposure occurs as the exercise is repeatedly performed 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 coordination is improving, and the efficiency of work is increasing. The stage of load inconsistency with the increased functional capabilities of the body is characterized by a decrease or almost disappearance of the developmental effect. In order to increase the effect of the impact, it is necessary to change the content of the load: how to transfer the development of the ability to the previous stage.
The phase character of development establishes the dependence of the effect of pedagogical influence on the state of the physical working capacity of the organism. During the performance of a motor action, four phases of the physical working capacity of the body are revealed: increasing working capacity (working in), relative stabilization, temporary decrease and increased working capacity. The phase of increasing performance is observed at the beginning of any motor action and is characterized by the fact that not all organs and structures of the body included in this action reach their required functional level at the same time. This changes the direction of pedagogical influences, does not allow, accentuated to influence the developed ability. The phase of relative stabilization determines the readiness of the organs and structures of the body to adequately perceive the load. The content of the performed motor action allows to develop the corresponding physical abilities in a targeted manner. The phase of a temporary decrease is associated with progressive fatigue and manifests itself both during work and after it. It is characterized by the fact that, under the influence of increasing fatigue, the organs and structures of the body do not reduce their activity simultaneously, which makes it possible to influence some of them in a targeted manner. At the same time, and this is very important for practice, the development of individual physical abilities (strength, endurance) is most effectively carried out precisely at this phase of the body's performance (development through fatigue). The phase of increased working capacity is observed after physical activity, when the body restores its expended potential, and then significantly increases it, exceeding the final values. If the phase of increased performance is subjected to repeated exposure, then there is a progressive development of the functional capabilities of the organs and structures of the body, and, consequently, the development of the corresponding physical ability. If the repeated fulfillment of the load constantly coincides with the phase of under-recovery, then there is a deepening of fatigue, overstrain and exhaustion of the body.
The transfer of development establishes the existence of a connection between the levels of development of several physical qualities or abilities. If during the education of any physical quality one or more of its components are presented in the structure of another quality, then the latter will develop, although not so intensively.

Conclusion

The abstract was devoted to the study of the physical training of a person and the methods of his education. Based on the material studied, the following conclusion can be drawn.
The stated ideas about the essence of physical qualities and physical abilities allow us to conclude: a) the development of physical abilities is the basis of the education of physical qualities. The more developed the abilities that express this physical quality, the more stable it is manifested in solving motor problems; b) the development of physical abilities is determined by innate inclinations that determine the individual possibilities of the functional development of individual organs and structures of the body. The more reliable the functional interaction of the organs and structures of the body, the more stable the expression of the corresponding physical abilities in motor actions; c) the upbringing of physical qualities is achieved through the solution of various motor tasks, and the development of physical abilities - through the performance of motor tasks. The possibility of solving various motor tasks characterizes the comprehensiveness of the education of physical qualities, and the possibility of performing various motor actions with the necessary functional activity of the organs and structures of the body indicates the harmonious education of physical qualities.
Training in motor action, education of one or another physical quality is based on the knowledge already available and newly acquired by a person. In the practice of physical education, there is a certain system of facts and patterns that contribute to the correct organization of physical education. Systematic expansion and deepening of special knowledge constitute the main content of mental activity in the process of physical education.
Educational tasks are characterized by the upbringing of the physical and mental potentials of a person in solving motor problems in specific situations.
Bibliography

1. The influence of the level of physical activity on the formation of functional systems // Theory and practice of physical culture. - 2003. - N 7. - S. 51-54
2. Korobkov A.V., Golovin V.A., Maslyakov V.A. Physical education. - M.: Higher. school, 2001.
3. Kosmolinsky F. P. Physical culture and performance - M.: 2003.

Physical qualities are usually called those functional properties of the body that predetermine the motor capabilities of a person. In the domestic sports theory, it is customary to distinguish five physical qualities: strength, speed, endurance, flexibility, dexterity. Their manifestation depends on the capabilities of the functional systems of the body, on their readiness for motor actions (in the future we will apply the concept of "education" to the process of forming a motor quality, and "more developed" - to the level of this quality).

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

The development of strength is accompanied by thickening and growth of muscle fibers. By developing a lot of different Muscle groups, you can change the physique, which is clearly manifested in those involved 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 strength is the magnitude of absolute strength per 1 kg of human body weight.

Force is measured using dynamometers. Up to a certain age, absolute and relative strength increases in both non-athletes and athletes, although in the latter it is always somewhat higher.

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

Strength is formed through exercises with weights: one's own body (straightening the arms at the stop, pulling up on the crossbar, etc.) or using projectiles (barbell, weights, rubber shock absorbers, etc.).

The amount of burden can be dosed: as a percentage of the maximum weight; by the difference from the maximum weight (for example, 10 kg less than the maximum weight); by the number of possible repetitions of the exercise in one approach (weight that can be lifted 10 times).

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

Maximum effort methods. Exercises are performed with the use of maximum 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 session, the rest between which is 4-8 minutes (until recovery). This method is used to maximize the possible results for a particular practitioner, and is associated with the development of "explosive strength", which depends on the degree of intermuscular and intramuscular coordination, as well as on the muscles' own reactivity, i.e. nervous processes. Thus, masters of sports show a greater amount of strength in a shorter period of time than beginner athletes.

The method of repeated efforts (or the method "to failure") provides for exercises with weights, which are 30--70% of the record, which are performed in series of 4-12 repetitions in one approach. In one lesson, 3-6 approaches are performed.

Rest between series 2-4 min (until incomplete recovery). This method is more often used to build 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.

The dynamic effort method is associated with the use of small and medium weights (up to 30% of the record). Exercises are performed in series of 15-25 repetitions per set at the fastest pace. For one lesson, 3-6 approaches are performed, the rest between them is 2-4 minutes. With the help of this method, speed-strength qualities are mainly developed, which are necessary in athletics throwing, in sprinting.

As an auxiliary, the 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 a duration of 4–6 s. For one lesson, the exercise is repeated 3-5 times with rest after each tension lasting 30-60 s. Classes using isometric exercises take a little time, they use very simple equipment. 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 manifests itself in different ways. Endomorphic types with rounded shapes, squat, strong bones achieve results in strength training faster. Representatives of ectomorphic types are usually thin-boned, slender, without excess fat depots. Their growth in muscle volume and performance is slower. It is necessary to know this in order to avoid early and unreasonable conclusions about the effectiveness of ongoing training sessions. At the same time, it should be known and remembered that a person with any type of physique can increase the volume and develop muscle strength through regular and methodically correctly constructed training sessions.

Speed ​​training. Speed ​​is understood as a complex of functional properties of a person, which directly and predominantly determine the speed characteristics of movements, as well as motor reactions.

Meanwhile, the speed of movement should not be confused with the speed of movement. The speed of the skater is 400-500 m higher than the speed of the sprinter, but the latter has more frequency (speed) of movements. It is no coincidence that in the latest studies on the theory of sports, instead of the term "quickness", the concept of "speed abilities" is used. The concept of "speed" in physical education does not differ in semantic specificity. When evaluating speed, there are: latent time of a motor reaction; single movement speed; movement frequency.

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

Sports science and practice have repeatedly confirmed that the manifestation of a person's speed abilities in one operation or exercise will not always be significant in another. In this regard, the very content of the process of educating speed for sports or applied purposes should be based on the features of the forms of its manifestation, since direct direct transfer of the speed of movements occurs only in coordination similar movements.

Methods are widely used to develop speed: repeated, variable (with varying accelerations), game and competitive.

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

General endurance is the ability to perform work with low intensity for a long time due to aerobic sources of energy supply.

In this definition, the property of low intensity is very conditional (for one, this load can be considered low intensity, and for another, high). The sign of aerobic energy supply of work is decisive. The education of general endurance is served by cyclic exercises (long running, skiing, swimming, rowing, cycling).

General endurance is the basis for developing special endurance. It is the education of general endurance, which is characterized by the highly economical and efficient work of the cardiovascular, respiratory and other systems of the body (including biochemical processes), that is given most of the time in general physical training. Training aimed at increasing overall endurance is also given time in the preparation of highly qualified athletes.

Uniform work at a pulse of 130-150 beats / min, provided by aerobic processes in the body, to the greatest extent contributes to an increase in 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. That is why in the special literature you can find the term "education of vegetative endurance".

Thus, the training work on the development of general endurance comes down to increasing the fitness of the vegetative systems of the body with active oxygen metabolism, improving its biochemical processes through long-term low-intensity work. Physiologists believe that the indicators of aerobic endurance are: the ability to maximize oxygen consumption (MOC), the speed (or time) of the MPC gain, the duration of maintaining working capacity at the near-limiting level of the MPC. The last indicator is associated with the need to show strong-willed efforts, the ability to be patient. Athletes understand this well and do it in almost every training session.

Methods for developing general endurance can vary: continuous, repeated, variable, interval and mixed versions of the exercise.

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

There are 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 supply the muscles with oxygen due to the short duration and high intensity of the exercise. Therefore, all biochemical processes in working muscles take place in almost anoxic conditions. The repayment of most of the oxygen debt occurs after the end of the exercise.

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

Static endurance is the ability to maintain muscle tension for a long time without changing posture. Usually only certain muscle groups work in this mode. Here 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 for some kind of labor, household, motor action or sports exercise. The methods of educating their varieties and characteristics are also different. But the main two provisions remain: the presence of a sufficient level of general endurance and the observance of the basic pedagogical principles of the education of physical qualities.

Development of dexterity (coordination abilities) Dexterity is usually called the ability to quickly, accurately, expediently, economically solve motor problems. Dexterity 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 a changing situation.

When educating dexterity, the following tasks are solved:

· master coordinating complex motor tasks;

Quickly reorganize motor actions in accordance with the changing environment (for example, in the conditions of sports games);

· to increase the accuracy of reproduction of the given motional actions.

The development of dexterity is facilitated by the systematic learning of new complicated movements and the use of exercises that require an instant restructuring of motor activity (martial arts, sports games). Exercises should be complex, non-traditional, differ in novelty, possibility and unexpectedness of solving motor problems. The development of coordination abilities is closely related to the improvement of specialized perceptions of the sense of time, pace, developed efforts, position of the body and parts of the body in space. It is these abilities that determine the ability of the practitioner to effectively control their movements.

Education of flexibility. Flexibility - the ability to perform movements with a large amplitude. The presence of flexibility is associated with a heredity factor, but it is also affected by age and regular exercise. Different sports have different impact on education.

High demands on flexibility are made by various sports (rhythmic and artistic gymnastics, diving and trampolining) and some forms of professional activity. But more often, flexibility acts as an auxiliary quality, contributing to the development of new highly coordinated motor actions or the manifestation of other motor qualities.

There are dynamic flexibility (manifested in motion), static (allowing you to maintain a posture and body position), active (manifested due to your own efforts) and passive (manifested due to external forces).

Flexibility depends on the elasticity of muscles, ligaments, articular bags. With an emotional upsurge already in the pre-launch state, flexibility increases, and with an increased degree of fatigue of the stretched muscles, it may decrease. To increase flexibility, a pre-warm-up, massage of the stretched muscle groups or their short-term tension immediately before the movement is applied. Flexibility is influenced by external temperature (low temperature reduces flexibility), time of day (the highest flexibility is from 10 to 18 hours, in the morning and evening, mobility in the joints decreases). As a rule, physically stronger people are less flexible due to the high tone of their muscles. Very flexible people are less able to display speed-strength qualities.

Therefore, for persons with persistent limitations of mobility in the joints, increased - more frequent and prolonged loads in "stretching" exercises are needed. In 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 flexibility indicators, 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 ensure significant changes 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, swing, with external help (metered and maximum), with and without weights. Indicative recommendations have also been developed for the number of repetitions, the pace of movements or the time of "exposures".

The task of the accentuated education and improvement of the basic physical qualities of a person - strength, speed, dexterity, flexibility - is easier to solve at the initial stages of systematic exercises, if during this period we develop strength, then endurance improves, if we develop flexibility, then strength training improves. . It is no coincidence that at this stage of preparation, the complex method of training gives the greatest effect, i.e. general physical training. Careful selection of special exercises during training 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, i.e. with a high level of preparedness, the development of one physical quality begins to slow down the development of another. That is why, for example, it is difficult for a high-class weightlifter to achieve high performance in endurance exercises, and for a long-distance runner in strength exercises.

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Moscow State University of Communications

In the discipline "Physical culture"

On the topic: “Physical qualities of a person. Means and methods of their education "

Introduction

Speed ​​as a physical quality of a person

Conclusion

Bibliography

Introduction

Physical qualities are usually called innate qualities, due to which the physical activity of a person is possible, which receives its full manifestation in expedient motor activity.

The main physical qualities include:

muscle strength

speed

endurance

flexibility

dexterity.

With regard to the dynamics of changes in indicators of physical qualities, the terms "development" and "education" are used. The term development characterizes the natural course of changes in physical quality, and the term education provides for an active and directed impact on the growth of physical quality indicators.

Each person's motor skills are developed in their own way. The basis of the different development of abilities is a hierarchy of different innate (hereditary) physiological inclinations:

features of the brain and nervous system (properties of nervous processes - strength, mobility, balance);

physiological (features of the cardiovascular and respiratory systems - maximum oxygen consumption);

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

bodily (length of the body and limbs, body weight, mass of muscle and adipose tissue, etc.);

chromosomal (gene).

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

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

Strength as a physical quality of a person

Strength is understood as the ability of a person to overcome external resistance or counteract it due to muscular efforts. One of the most significant moments that determine muscle strength is the mode of muscle work. In the process of performing sports or professional techniques and actions, a person can lift, lower or hold heavy loads.

The muscles that provide these movements work in different modes. If, overcoming any resistance, the muscles contract and shorten, then such work is called overcoming. Muscles that oppose any resistance can, when tensed, lengthen, for example, holding a very heavy load. In this case, their work is called inferior. Overcoming and yielding modes of muscle work are combined by the name dynamic.

Muscle contraction under constant tension or external load is called isotonic. With isotonic muscle contraction, not only the magnitude of its shortening, but also the speed depends on the load applied: the lower the load, the greater the speed of its shortening. This mode of muscle work takes place in strength exercises with overcoming external burdens (barbells, dumbbells, kettlebells, weights on a block device). The magnitude of the force applied to the projectile when performing the exercise in the isotonic mode changes along the trajectory of movements, since the levers for applying force in different phases of movements change. Exercises with a barbell or other similar projectile at high speed do not give the desired effect, these exercises are of little use for the development of speed (dynamic) strength. They are mainly used to develop maximum strength and build muscle mass, they are performed evenly at a slow and medium pace.

In recent years, in world practice, simulators of special designs have been developed and are widely used, during which not the amount of weight is set, but the speed of movement of body links. Such simulators allow you to perform movements in a very wide range of speeds, to show maximum and close to them efforts on almost any part of the trajectory of movement. The mode of muscle work on simulators of this type is called isokinetic. At the same time, the muscles have the ability to work with optimal load along the entire trajectory of movement. Isokinetic simulators are widely used by swimmers, as well as in general physical training. Many experts express the opinion that strength exercises on simulators with this mode of muscle work should become the main means of strength training in the development of maximum and "explosive" strength.

Performing movements, a person very often shows strength without changing the length of the muscles. This mode of their work is called isometric, or static, in which the muscles show their maximum strength. In general, for the body, the isometric mode is the most unfavorable due to the fact that the excitation of the nerve centers that experience a very high load is quickly replaced by an inhibitory protective process, and tense muscles, squeezing the vessels, prevent normal blood supply, and performance drops rapidly. With a forcible increase in muscle length in yielding movements, the force can significantly (up to 50-100%) exceed the maximum isometric strength of a person. This can manifest itself, for example, during landing from a relatively high altitude, in the depreciation phase of repulsion in jumps, in fast movements, when it is necessary to extinguish the kinetic energy of the moving link of the body, etc. The force developed in the yielding mode of operation in different movements depends from speed; the greater the speed, the greater the force.

Less force than in the static and yielding modes, the muscles generate by contracting in the overcoming mode. There is an inverse relationship between force and speed of contraction. It is also important that the possible values ​​of force and speed at various weights depend on the magnitude of the maximum force manifested in isometric conditions. An unloaded muscle (without any weights and resistances) is shortened at maximum speed.

If you gradually increase the amount of burden (or resistance), then first with an increase in this burden (i.e., the mass of the body being moved), the force increases up to a certain point. However, attempts to further increase the burden do not increase the strength. For example, the force applied to a tennis ball when it is thrown will be significantly less than when throwing a metal ball weighing 1-2 kilograms. If the mass of the projectile thrown with acceleration is gradually increased further, then there comes a limit, above which the force developed by a person will no longer depend on the amount of mass he moves, but will be determined only by his own power capabilities, that is, the level of maximum isometric force.

In the practice of physical education, a large number of methods are used aimed at educating various types of strength abilities.

The maximum effort method involves performing tasks related to the need to overcome maximum resistance (for example, lifting a barbell of maximum weight). This method ensures the development of the ability to concentrate neuromuscular efforts, gives a greater increase in strength than the method of unlimited efforts.

In work with beginners and children, it is not recommended to use it, but if it becomes necessary to use it, then strict control over the implementation of the exercises should be ensured.

The method of unlimited effort involves the use of unlimited weights with a maximum number of repetitions (to failure). Depending on the size of the burden, which does not reach the maximum value, and the direction in the development of strength abilities, a strictly normalized number of repetitions is used from 5-6 to 100.

In physiological terms, the essence of this method of developing strength abilities is that the degree of muscle tension approaches the maximum as fatigue approaches (by the end of such activity, the intensity, frequency and sum of nerve-effector impulses increase, an increasing number of motor units are involved in the work, synchronization increases their stresses). Serial repetitions of such work with unlimited weights contribute to a strong activation of metabolic and trophic processes in the muscular and other body systems, and contribute to an increase in the overall level of the body's functional capabilities.

Method of dynamic forces. The essence of the method is to create the maximum power voltage by working with unlimited weights at maximum speed. The exercise is performed with full amplitude. This method is used in the development of fast strength, i.e. ability to display great strength in conditions of rapid movements.

The "impact" method provides for the performance of special exercises with instantaneous overcoming of the impact load, which are aimed at increasing the power of efforts associated with the most complete mobilization of the reactive properties of the muscles (for example, jumping from an elevation 45–75 cm high, followed by an instant jumping up or jumping into length). After preliminary rapid stretching, a more powerful muscle contraction is observed. The value of their resistance is given by the mass of their own body and the height of the fall.

Method of static (isometric) efforts. Depending on the tasks solved in the development of strength abilities, the method involves the use of isometric stresses of various magnitudes. In the case when the task is to develop maximum muscle strength, isometric stresses are used in 80--90% of the maximum for a duration of 4--6 s, 100% - 1--2 s. If the task is to develop general strength, use isometric tensions of 60–80% of the maximum for a duration of 10–12 s in each repetition. Usually in training, 3-4 exercises are performed, 5-6 repetitions of each, rest between exercises is 2 minutes.

When cultivating maximum strength, isometric tensions should be developed gradually. After performing isometric exercises, you need to perform relaxation exercises. Training is carried out for 10-15 minutes.
Isometric exercises should be included in classes as an additional means for developing strength.

The disadvantage of isometric exercises is that strength is manifested to a greater extent at those joint angles at which the exercises were performed, and the level of strength is maintained for a shorter time than after dynamic exercises.

circuit training method. Provides a complex effect on various muscle groups. Exercises are carried out by stations and are selected in such a way that each subsequent series includes a new muscle group. The number of exercises affecting different muscle groups, the duration of their performance at the stations depend on the tasks solved in the training process, age, gender and preparedness of those involved.

A set of exercises using non-limiting weights is repeated 1-3 times in a circle. Rest between each repetition of the complex should be at least 2-3 minutes, during which relaxation exercises are performed.

The game method provides for the development of strength abilities mainly in game activities, where game situations force you to change the tension modes of various muscle groups and fight the growing fatigue of the body.

Such games include games that require holding external objects (for example, a partner in the game "Riders"), games with overcoming external resistance (for example, "Tug of War", games with alternating voltage modes of different muscle groups (for example, various relay races with carrying loads different weights).

http://www.fizkult-ura.ru/node/35 Speed ​​as a physical quality of a person

Speed ​​is the ability of a person to perform motor actions in the minimum period of time for given conditions. The physiological mechanism of the manifestation of speed, associated primarily with the speed characteristics of nervous processes, is presented as a multifunctional property of the central nervous system (CNS) and the peripheral neuromuscular apparatus (NMA).

There are several elementary forms of manifestation of speed:

The speed of simple and complex motor reactions.

The speed of a single movement.

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

Frequency of unloaded movements.

The identified forms of speed manifestation are relatively independent of each other and are weakly related to the level of general physical fitness.
At the same time, in everyday life, sports and professional activities associated with the performance of physical activity, people have to deal with other forms of manifestation of speed. These are, first of all, the movement of a person at maximum speed, various jumping exercises related to the movement of one's own body, martial arts and sports games. Such, complex, forms of manifestation of speed, it is customary to call the speed abilities of a person. For their effective manifestation, in addition to the high characteristics of nervous processes, a sufficient level of speed-strength readiness of the motor apparatus and the perfection of motor skills of the exercises and actions performed are also necessary.

The main means of developing various forms of speed are exercises that require fast motor reactions, high speed and frequency of movement.

However, despite the fact that all such exercises are aimed at developing speed, there are still significant methodological features in the development of its various forms.

The main methods of educating speed abilities are:

methods of strictly regulated exercise;

competitive method;

game method.

Methods of a strictly regulated exercise include: a) methods of repeated actions with the installation at the maximum speed of movement; b) methods of variable (variable) exercises 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 (within 4-5 s) and movements with less intensity are alternated - 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 various fitness levels are given the opportunity to fight each other on equal grounds, with emotional upsurge, showing maximum volitional efforts.

The game method provides for the implementation of a variety of exercises with the highest 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 variability of actions that prevents the formation of a “speed barrier”.

The specific laws governing the development of speed abilities make it necessary to carefully combine the above methods in appropriate proportions. The fact is that a relatively standard repetition of movements at maximum speed contributes to the stabilization of speed at the achieved level, the emergence of a “speed barrier”. Therefore, in the method of educating speed, the central place is occupied by the problem of the optimal combination of methods, including relatively standard and variable forms of exercises.

Endurance as a physical quality of a person

Endurance is the most important physical quality, which is manifested in professional, sports activities and in everyday life of people. It reflects the overall level of human performance.

In the theory and methodology of physical culture, endurance is defined as the ability to maintain a given load power, necessary for ensuring professional activity, and to resist fatigue that occurs in the process of doing work. Therefore, 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 performance with the onset of fatigue.

Starting training, it is important to understand the tasks, consistently solving which, you can develop and maintain your professional performance. These tasks consist in the purposeful influence of physical training means on the entire set of factors that provide the necessary level of working capacity development and have specific features in each type of professional activity. They 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 loads that are 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, it is possible to selectively select the load for the development and improvement of its individual components. Each profession or groups of similar professions may have its own combinations of these components.

General endurance is understood as a set of functional capabilities of the body that determine its ability for long-term performance with high efficiency of moderate-intensity work and that constitute the non-specific basis for the manifestation of working capacity in various types of professional or sports activities.

General endurance is the basis of high physical performance necessary for successful professional activity. Due to the high power and stability of aerobic processes, intramuscular energy resources are restored faster and adverse shifts in the internal environment of the body during the work itself are compensated; between workouts.

Depending on the number of muscles involved in the work, there are also global (with the participation of more than 3/4 of the muscles of the body), regional (if 1/4 to 3/4 of the muscle mass is involved) and local (less than 1/4) endurance.

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 due to the monotony of work. For the development of endurance, it is important to form a positive attitude among athletes to the appearance of a feeling of fatigue and teach psychological techniques to overcome it.

The main methods for developing general endurance are:

method of continuous (continuous) exercise with a load of moderate and variable intensity;

method of repeated interval exercise;

circuit training method;

game method;

competitive method.

For the development of special endurance are used:

methods of continuous exercise (uniform and variable);

methods of interval intermittent exercise (interval and repeated);

competitive and game methods.

The uniform method is characterized by a continuous long-term mode of operation with a uniform speed or effort. At the same time, the student seeks to maintain a given speed, rhythm, constant pace, amount of effort, range of motion. Exercises can be performed with low, medium and maximum intensity.

The variable method differs from the uniform one by sequentially varying the load during a continuous exercise (for example, running) by directional changes in speed, pace, range of motion, effort, etc.

The interval method provides for the performance of exercises with standard and variable loads and with strictly metered and pre-planned rest intervals. As a rule, the rest interval between exercises is 1-3 minutes (sometimes 15-30 seconds). Thus, the training effect occurs not only and not so much at the time of execution, but during the rest period.

The circuit training method involves performing exercises that affect various muscle groups and functional systems by the type of continuous or interval work. Usually, the circle includes 6-10 exercises ("stations"), which the student goes through from 1 to 3 times.

The competitive method involves the use of various competitions as a means of increasing the level of endurance of the student.

The game method provides for the development of endurance during the game, where there are constant changes in the situation, emotionality.
Using this or that method for developing endurance, each time determine the specific parameters of the load.

Flexibility as a physical quality of a person

In professional physical training and sports, flexibility is necessary to perform movements with a large and extreme amplitude.

Flexibility is an elementary condition for the qualitative and quantitative performance of movements.

The term "flexibility" itself is usually used for an integral assessment of the mobility of body links. If the amplitude of movements in individual joints is estimated, then it is customary to talk about mobility in them.

There are two forms of manifestation of flexibility: active, characterized by the magnitude of the amplitude of movements during independent exercise due to one's own muscle efforts; passive, characterized by the maximum amplitude of movements achieved under 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 the indicators of 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 you to perform a variety of movements with a large amplitude.

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

Special flexibility is acquired in the process of performing certain exercises to stretch the muscular-ligamentous apparatus. The manifestation of flexibility depends on many factors and, above all, on the structure of the joints, the elastic properties of the ligaments and muscles, as well as on the nervous regulation of muscle tone.

The mobility of the anatomical features of the joints is limited by bony protrusions that are in the path of movement of the articular surfaces.
The limitation of flexibility is also associated with the ligamentous apparatus: the thicker the ligaments and the joint capsule and the greater the tension of the joint capsule, the more limited the mobility of the articulating segments of the body.

Insufficient mobility in the joints, associated with uncoordinated muscle work, causes “enslavement” of movements, sharply slows down their implementation, and makes it difficult to master motor skills. In a number of cases, the key components of the technique of complexly coordinated movements cannot be performed at all due to the limited mobility of the working parts of the body.

The systematic or concentrated use of strength exercises at certain stages of training 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: the time of day, the temperature of the muscles and the environment, the degree of fatigue.

Fatigue also limits the range of active movements and extensibility of the muscular-ligamentous apparatus, but does not prevent the manifestation of passive flexibility. Flexibility also depends on age.

Develop flexibility through stretching exercises for muscles and ligaments. As a means of developing flexibility, exercises that can be performed with maximum amplitude are used.

The main limitations of the range of motion are the antagonist muscles. Stretching the connective tissue of these muscles, making the muscles supple and elastic (like a rubber band) is the task of stretching exercises. Stretching exercises are divided into active, passive and static.

Active movements with full amplitude (swings of arms and legs, jerks, tilts and rotational movements of the body) can be performed without objects and with objects (gymnastic sticks, hoops, balls, etc.).

Passive flexibility exercises include: movements performed with the help of a partner; movements performed with weights; movements performed with the help of a rubber expander or shock absorber; passive movements using one's own strength (pulling the body to the legs, bending the hand with the other hand, etc.); movements performed on shells (use the weight of your own body as a burden).

Static exercises performed with the help of a partner, own body weight or strength require maintaining a stationary position with a maximum amplitude for a certain time (6--9 s). This is followed by relaxation, and then a repetition of the exercise.
Exercises for the development of mobility in the joints are recommended to be carried out by actively performing movements with a gradually increasing amplitude, using springy "self-gripping", swaying, swinging movements with a large amplitude.

The basic rules for applying stretching exercises are: pain is not allowed, movements are performed at a slow pace, their amplitude and the degree of application of the helper's strength gradually increase.

The main method of developing flexibility is the repeated method, where stretching exercises are performed in series. Depending on the age, gender and physical fitness of those involved, the number of repetitions of an exercise in a series is differentiated. As a development and improvement of flexibility, game and competitive methods are also used (who will be able to bend lower; who, without bending their knees, will be able to lift a flat object from the floor with both hands, etc.).

Agility as a physical quality of a person

Agility is a complex quality characterized by good coordination and high precision of movements. Agility is the ability to quickly master complex movements quickly and accurately reorganize motor activity in accordance with the requirements of a changing environment. Agility, to a certain extent, is an innate quality, but in the process of training it can be improved to a large extent.

The agility criteria are:

1. coordination complexity of the motor task;

2. accuracy of execution (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 a response movement.

Distinguish between general and special dexterity. There is no 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 person. The level of muscle sensitivity achieved in young years lasts longer than the ability to assimilate new movements. Among the factors that determine the development of dexterity, coordination abilities are of great importance.

Dexterity is a very specific quality. You can have good dexterity in games and insufficient in 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 technique and continuously changing conditions (sports games).

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

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

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

2. mirror performance of exercises;

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

4. complication of the conditions for performing ordinary exercises;

5. change in the speed and pace of movements;

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

physical quality endurance strength speed

Conclusion

Influencing, in the process of education, one of the physical qualities, we influence the rest. The nature and magnitude of this influence depends on two reasons: the characteristics of the applied loads and the level of physical fitness. In people with a low level of physical fitness, with the predominant manifestation of one physical quality, significant demands are made on others. For example, for beginners, running 100m is a test not only of their speed, but to a large extent of their strength, endurance, and agility.

The development of one of the physical qualities in the initial stages of training leads to the improvement of others. However, further development of quality stops. At the same time, exercises that previously had an impact on the development of all physical qualities will now have a training effect on only some of them. Subsequently, negative relationships between individual qualities may even appear. So, the tasks of simultaneously achieving maximum strength indicators (lifting a lot of weight) and maximum indicators of endurance (running, marathon) turn out to be incompatible. However, it should be borne in mind that the highest degree of manifestation of one of the physical qualities can be achieved only with a certain degree of development of the others.

Bibliography

Krutsevich T.Yu. Theory and methods of physical education., M., 2003.

Kholodov Zh.K., Kuznetsov B.C. Theory and methodology of physical education and sports. , M.: Publishing Center "Academy", 2000. - 480 p.

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