Physical activity is motor activity, muscular work, the magnitude and intensity of which depends on the field of human activity. So, if in office work it is reduced to the limits, then in sports it has high values. In this article, we will consider what types of physical activity are distinguished in physical culture. Its classification is useful in that it allows you to choose the right type of physical activity to achieve your goals. Also, knowing the required load, you can choose the right one.

On a note! Determining the importance physical activity devoted to many studies. They proved the following: the ability of tissues and organs to absorb oxygen directly depends on the degree of motor activity, the ability of the body to build up muscle mass and reduce adipose tissue.

Types of physical activity in sports

There are several types of physical activity. Each of them solves its own problems.

Aerobic

Her body receives during the so-called cardio training. Cardio load is created during running, hiking, snowboarding, cycling, rowing, swimming and other low-intensity physical activities and is aimed at:

• Weight loss by burning fat.
• Stimulation of the work of the heart and blood vessels, respiratory systems s.
• Increase endurance.

The advantage of aerobic physical activity is that it has no contraindications. Depending on age, presence of diseases, level physical fitness everyone can choose the feasible intensity of the load.

Anaerobic

With this type of motor activity in the body, energy for muscle work formed without the participation of oxygen. This is possible when doing strength exercises(bodybuilding), which are aimed at:

• Strength increase.
• Increase in muscle mass.
• Development of endurance.

This type of physical activity is possible on simulators, when performing exercises with free weights.

Interval

This type of load in physical culture involves a change in aerobic and anaerobic physical activity. So, it is possible even within the same workout, for example, with a combination of high and low intensity running.

hypoxic

Hypoxic motor activity is work in conditions of lack of oxygen. It is shown to athletes with excellent training, as a rule, those who plan to work, engage in high altitude conditions.

Types of physical activity and their intensity

The load in sports is characterized by several criteria: frequency, duration and intensity. Intensity is recognized as one of the most important. It is she who determines the effectiveness of physical activity. Intensity refers to the total number of exercises performed with a certain power, speed and density. You can judge the intensity of muscle work by heart rate - heart rate (this is one of the informative indicators).

Important! Physical loads and their effectiveness are predetermined by their type, intensity and achieved heart rate. In this regard, the motor intensity according to the training effect can be divided into several zones:

1. Zero (aerobic processes) - heart rate up to 130 beats per minute (warm-up, leisure, interval training recovery). It has no training effect.
2. The first (aerobic processes) - heart rate from 130 to 150 beats per minute. Effective for beginner athletes.
3. The second (threshold of anaerobic processes) - heart rate from 150 to 180 beats per minute.
4. The third (anaerobic processes) - heart rate over 180 beats per minute.

Equipment is required to provide one or another physical activity.

How to choose trainers?

Cardio loading is possible not only when running around the stadium, cycling in the park, but also when exercising on. This type of equipment is designed specifically for:

• running and walking in confined spaces Treadmills);
• skiing (bicycle ellipsoid);
• cycling (exercise bikes);
• climbing stairs (stepper, climber).

So, when walking fast, when the heart rate reaches no more than 130 beats per minute, aerobic physical activity is provided, aimed at losing weight and improving work. of cardio-vascular system. But a session on a cardio machine does not exclude another type of muscle work: if a high-intensity run over a distance of 100 meters is simulated on a treadmill, then against the background of a large “ oxygen debt» anaerobic motor activity is provided.

Anaerobic (power) loads are obtained by training on any type of power simulators:,. Exercises on them are characterized by three features:

• Short duration.
• High intensity.
• Maximum voltage.

So, when performing a bench press from the chest, energy is generated in the body without the participation of oxygen. It is the result of biochemical processes in the muscles. Strength training equipment, allowing you to increase the load, are indispensable for recruiting muscles and increasing the level of strength.

The Fitness Project company will help you choose equipment for all types of physical activity and is aimed at cooperation with both fitness centers of various levels, health centers, educational institutions, sports schools as well as private individuals.

Under load in PE and sports, they understand the impact on a person from the outside or from the inside, which violates the equilibrium state (homeostasis) of the body.

Different types of loads are shown in Figure 22.

In addition, it is customary to divide all types of loads into internal and external.

internal load called the reaction of the organism under study to the performance of physical exercises. Control over internal loads can be carried out in terms of the total load pulse, the amount of oxygen consumed, the amount of energy consumption (the number of kilocalories), etc.

This physical exercise performed by the athlete.

External loads divided into training and competitive.

The control over the training loads consists in the daily registration of the quantitative values ​​of the characteristics of the training exercises performed by the athlete. The same indicators are used both for control and for planning loads. There are many of them, but the following characteristics are most informative:

1. Load volume . These are all physical exercises performed for a certain period of time. The main indicators of the load volume are:

a) the number of training sessions in the microcycle;

b) the number of training sessions in the macrocycle;

c) time spent on training and competitive activities.

2. Load value - the number of exercises or work performed for a certain period of time in specific units. The magnitude of the load is measured by the amount of load - the total number of exercises or energy costs. The magnitude of the load determines the degree of impact of exercise on the human body and can be determined in two ways:

a) through the amount of mechanical work performed by the athlete;

b) according to the indicators of the body's functional reactions to this work (in this case, not only the intensity of the reaction is important, but also their duration).

In the theory of sports, the magnitude of the load is defined as the product of its volume and intensity. In practice, it is impossible to calculate the magnitude of the load by simply multiplying the volume by the intensity of the load. Use other indicators. One of them is an indicator that characterizes the energy expenditure during exercise. In addition, the magnitude of the exercise load can be estimated by the sum of heartbeats recorded by the athlete during their performance.

Load values ​​are classified as large, medium and small. There are several load criteria suitable for all sports (they are also informative for assessing the amount of load). This is training days, training sessions, training hours, load specialization coefficient.

3.Load intensity - this is the number of exercises performed per unit of time, or the amount of energy consumption per unit of time. The intensity of the load is determined by the ratio of the amount of load (work) to the time of its execution according to the formula:

Where: I- load intensity;

W- load volume;

- the amount of time spent doing the job.

When monitoring training loads, volume and intensity planning charts are used (Fig. 23).

The main task of the trainer is to choose the optimal ratio of the volume and intensity of the applied load.

4. Load Direction - this is an assessment of the impact of the exercise on the formation of the training effect for specific physical qualities(focus on the development of speed, strength, etc.). It manifests itself in the effect of training exercises on the development of various motor qualities.

The direction of exercises for the development of motor qualities depends on the method by which they are performed. In the practice of sports, the following methods are most commonly used:

a) a continuous uniform method, the intensity of which is equal to, lower or higher than the competition;

b) continuous variable method, the average intensity of which can also be equal, higher or lower than the competition;

c) repeated method.

To classify exercises by direction (according to their influence on the development of motor qualities), indicators of urgent training effect (STE) are used. These include: changes in power and time values ​​of technique, heart rate, oxygen consumption, lactic acid concentration in muscles and blood, urea concentration in urine and blood, etc. These indicators are measured either during exercise, or immediately after exercise.

The impact of the load on the SHP is determined by:

1) the values ​​of the components of the exercise;

2) the method of their implementation;

3) the level of physical performance of athletes.

This takes into account the following components of the exercise:

1) duration of execution;

2) intensity of execution;

3) the number of repetitions (series) of the exercise;

4) duration of rest intervals between exercises;

5) the nature of the rest.

By setting certain values ​​for the components of the exercise, the coach seeks to obtain the proper urgent training effect.

Controlling the direction of the load of exercises is precisely in determining how the actual STE corresponds to the planned one. A change in the value of any component affects the magnitude and direction of the STE.

5. Load Specialization - this is the degree of compliance of the considered training exercise with the competitive one, or a measure of the similarity of any training means with the competitive exercise.

This characteristic of the load provides for the distribution of training exercises into groups depending on their similarity with competitive ones. As a result, all training means are divided into specialized and non-specialized.

Specialized have the greatest training impact and are used as a means of special training.

Non-specialized are used as means general training, their specific training moment is less significant.

Specialized exercises include exercises (biomechanical, biochemical, physiological and others), the indicators of which are similar to those of competitive exercises. Thus, the assessment of the degree of specialization of exercises is carried out according to the results of biomechanical, physiological and biochemical analysis, the general scheme of which is as follows:

a) study of the structure of the competitive exercise;

b) study of the structure of the training exercise;

in) comparative analysis structures.

The higher the coincidence, the higher the measure of specialization.

The specialization of exercises is also determined by the correspondence between the mechanisms of energy supply for competitive and training exercises. So, specialized in relation to athletics will be jumping exercises and exercises with weights performed at the maximum pace; in both cases, energy is supplied by anaerobic energy supply mechanisms.

An informative criterion is the coefficient of specialization of the load, which is defined as the ratio of the private volume of specialized exercises to the total volume of the load:

For example, the volume of the training load is 656 hours, the volume of specialized exercises is 412 hours, Ksp.=62.8%. By controlling the training activity with the help of this coefficient, one can trace the dynamics of the specialization of exercises at different stages of the athlete's training.

6. Load complexity (coordination and psychological) is characterized by the athlete's ability to meet the requirements that arise in front of him in connection with the exercise.

The complexity of the load is taken into account mainly in sports with a large volume techniques and tactical actions(gymnastics, sports games, martial arts, etc.). In these sports, many different specialized exercises are used.

Criteria for the complexity of exercises in various types sports are different. AT game types sports difficulty criteria are as follows:

a) correspondence of the goal of the training exercise to the goal of the competitive exercise;

b) the volume and degree of versatility of technical and tactical actions;

c) the condition of the athletes, etc.

Execution coordinating complex exercises leads to the emergence of the so-called mental tension. Its external manifestations are stiffness of movements, distortion of technique, tactical errors, internal - an increase in the values ​​of physiological, biochemical parameters.

The methods of control over mental tension are specific and depend on the stability of the athlete's psyche, as well as on the factors that determine the coordination complexity of the exercises.

Distinguish between the competitive load and the load of the competitive exercise.

With a competitive load, the number of competitions and starts in which the athlete took part at various stages of preparation is subject to control.

When controlling the load of a competitive exercise, its physical and physiological parameters are taken into account.

Competitive load is measured by the following characteristics:

1) the number of competitions in each of the training stages;

2) the number of starts in these competitions.

AT different types sports, the volumes of competitive load are different. Yes, in sports games compete 50-100 times figure skating 7 - 10 times. For modern sports the tendency of growth of competitive loading is characteristic. At the same time, competitions become an important form of athlete training.

The results of the competitive load control are used to assess the duration of maintaining the state, which is called the sports form (however, the information content of such a criterion is not great).

All types of physical activity are divided according to the magnitude of the load, among which there are large (limiting), significant (near-limiting), medium and small. The listed degrees of intensity of loads correspond to different levels sports qualification: top-class athletes ( Olympic champions and world champions), masters of sports international class, masters of sports, dischargers, hereinafter referred to as persons involved and not involved in physical education and finally those who resort to physiotherapy exercises for the purpose of rehabilitation of certain functions of the body with the help of dosed motor activity. However, at each level there are limits to their capabilities, limiting human physical performance. It should be borne in mind that the factors limiting performance depend on the type of physical activity, which can be divided into six main groups in accordance with the classification of sports.

1. Cyclic sports(running disciplines athletics, swimming , ski race , cycling, short track, speed skating, rowing academic and kayaking and canoeing, etc.). They require priority endurance, since they involve repeated repetition of stereotyped cycles of movements. These activities cause the expenditure of a large amount of energy.

2. Speed-strength sports(all athletics jumping and sprint distances throwing , Weightlifting and etc.). Distinctive feature of these types - explosive, short in time and very intense physical activity. In most cases, speed abilities depend on genetic determinants and are little amenable to both training and influence. medicines.

3. Combat sports (fencing, all kinds fight , boxing, oriental martial arts and etc.). A characteristic feature of energy expenditure in martial arts is an unstable, cyclical level of physical activity, depending on the specific conditions of the competition and sometimes reaching a very high intensity.

Under speed abilities an athlete understands the complex of functional properties that ensure the performance of motor actions in the minimum time. Distinguish between elementary and complex forms of manifestation speed abilities.

Elementary forms manifest themselves in the latent time of simple and complex motor reactions, the speed of performing an individual movement with little external resistance, and the frequency of movements.

Complex forms manifestations of speed abilities in complex motor acts, typical for training and competitive activity in various sports, are provided by elementary forms of manifestation of speed in various combinations and in conjunction with other motor qualities and technical skills.

Flexibility - morphological and functional properties of the apparatus of movement and support, which determine range of motion athlete. The term "flexibility" is more appropriate for assessing the total mobility in the joints of the whole body. When it comes to individual joints, it is more correct to talk about their mobility (mobility in the ankle joints, mobility in shoulder joints and etc.).

Distinguish between active and passive flexibility. Active flexibility- this is the ability to perform movements with a large amplitude due to the activity of muscle groups surrounding the corresponding joint. Passive Flexibility- the ability to achieve the highest range of motion as a result of the action of external forces. Passive flexibility is always higher than active flexibility.

Under force a person should be understood as his ability to overcome resistance or counteract it through the activity of muscles.

Force can manifest itself in isometric (static) mode muscle work when under tension they do not change their length, and in isotonic (dynamic) mode, when the tension is associated with a change in the length of the muscles. In the isotonic mode, two options are distinguished: concentric (overcoming), in which resistance is overcome due to muscle tension with a decrease in their length, and eccentric (inferior), when resistance is counteracted while simultaneously stretching, increasing muscle length.

There are such main types of power qualities: maximum strength, speed strength and strength endurance.

Under maximum strength should be understood as the highest capabilities that an athlete is able to show with a maximum arbitrary muscle contraction. The level of maximum strength is manifested in the magnitude of external resistances that the athlete overcomes or neutralizes with complete voluntary mobilization of the capabilities of the neuromuscular system. The maximum strength of a person should not be identified with absolute strength, which reflects the reserve capabilities of the neuromuscular system. Studies show that these possibilities cannot be fully manifested even with extreme volitional stimulation, and can only be detected under conditions of special external influences (muscle electrical stimulation, forced stretching of the extremely contracted muscles). Maximum strength largely determines sports results in such sports as weightlifting, track and field throwing, jumping and sprinting, various types of wrestling, gymnastics. The role of maximum strength in sprint swimming, rowing, speed skating, some sports games.

speed force- this is the ability of the neuromuscular system to mobilize the functional potential to achieve high performance in the maximum a short time. Speed ​​power has a decisive influence on the results in sprinting, sprint swimming (50 m), cycling (track, sprint and 1000 m round from a place), speed skating sprint (500 m), fencing, track and field jumps, various types of wrestling, boxing. Speed ​​force should be differentiated depending on the magnitude of manifestations of force in motor actions that impose different requirements on the speed-strength capabilities of an athlete. The speed force manifested under conditions of sufficiently large resistances is usually defined as explosive force, and the force manifested under conditions of resistance to relatively small and medium resistances with high initial speed, is considered to be the starting force. Explosive power can be decisive when performing an effective start in sprinting or swimming, and starting strength - when performing strikes in badminton, boxing, fencing, etc.

Strength Endurance is the ability to maintain sufficiently high physical activity for a long time. The level of strength endurance is manifested in the ability of an athlete to overcome fatigue, in achieving a large number of repetitions of movements or a prolonged application of force in the face of external resistance. Strength endurance is one of the most important qualities that determine the result in many types of competitions. cyclic species sports. The importance of this quality is also great in gymnastics, various types of wrestling, and alpine skiing.

In structure coordination abilities of an athlete, first of all, it is necessary to highlight the perception and analysis of their own movements, the presence of images, dynamic, temporal and spatial characteristics of movements own body and its various parts in their complex interaction, understanding of the set motor task, the formation of a plan and a specific way of performing the movement. With all these components, effective effector impulsation of muscles and muscle groups can be ensured, which must be involved in a highly effective movement execution from the point of view of coordination. An important factor determining the level of coordination is also the operational control of the characteristics of the movements performed and the processing of its results. In this mechanism, a special role is played by the accuracy of afferent impulses coming from the receptors of muscles, tendons, ligaments, articular cartilage, as well as visual and vestibular analyzers, and the efficiency of their processing by the central nervous system.

Considering muscle-articular sensitivity as the most important prerequisite for the effectiveness of afferent impulses, it should be noted the selectivity of its formation in strict accordance with the specifics of sports, the technical arsenal of a particular athlete.

The level of coordination abilities largely depends on motor (motor) memory - the ability of the central nervous system to remember movements and reproduce them if necessary. An important factor that determines the level of coordination abilities is effective intra- and intermuscular coordination. The ability to quickly activate the required amount motor units, to ensure optimal interaction of synergistic and antagonist muscles, a quick and effective transition from muscle tension to muscle relaxation are inherent in qualified athletes who differ high level coordination abilities.

The most important element of the athlete's coordination abilities is the perfection of the mechanism of neuromuscular transmission of impulses, which provides for the possibility of increasing the impulses of motor neurons, recruiting additional motor neurons - in some cases, reducing the impulses of motor neurons, reducing the number of motor neurons that send impulses - in others.

Endurance- this is the ability to effectively perform physical activity, overcoming developing fatigue. In its most general form, fatigue is characterized as a reversible violation of physiological and biochemical homeostasis, which is compensated in the post-exercise period.

Endurance is measured by time and directly depends on the intensity of the load being performed. Level endurance development is determined by the energy potential of the body of athletes and its compliance with the requirements of the sport. Endurance is divided into general and special, training and competitive, local, regional and global, aerobic and anaerobic, alactate and lactate, muscle and vegetative, sensory and emotional, static and dynamic, speed and strength. The specificity of the development of endurance in a sport should be based on the analysis of factors that limit the level of manifestation of this quality in competitive activity, taking into account the requirements for regulatory and executive bodies.

In sports physiology, the term "endurance" includes two separate but related concepts - muscular and cardiorespiratory endurance, the meaning of each of which varies in different sports.

Muscular Endurance especially for runners. It is expressed in the ability of an individual muscle or muscle group to withstand a load for a long time - repetitive ( run) or static (weightlifting, wrestling). In this case, muscle activity can be rhythmic or repetitive (boxing) or static (wrestling). Muscular endurance is closely related to muscle strength, anaerobic and aerobic performance. Muscle endurance can be studied both in statics and in dynamics, using free weights and isokinetic devices in a bench experiment. An indicator of static endurance is the time during which an athlete can hold a certain mass, and it is associated with absolute muscle strength. An indicator of dynamic endurance is the number of repetitions performed with a certain resistance in a certain time. The speed-strength endurance of the hands is evaluated by performing a five-minute limiting muscular work. The recorded indicators allow you to calculate the mechanical power of work and the power of a single movement.

Cardiorespiratory endurance is associated with the ability of the body to withstand a long-term cyclic load and characterizes the capabilities of the whole organism as a whole. This type of endurance is typical for runners, cyclists, swimmers, overcoming long distances at a relatively high speed. Cardiorespiratory endurance depends on development and the functioning of the cardiovascular and respiratory systems and is characterized by the aerobic capacity of the body. With load testing This type of endurance uses a continuous, stepwise increasing load without rest intervals, in which cardiorespiratory indicators reach a steady state in each step. For carrying out tests in the conditions of a bench experiment, a bicycle ergometer or a treadmill is used.

Samples with pharmacological markers

Based on the above, tests with cardiovascular drugs were developed and tests that affect cardiorespiratory endurance were evaluated (Karpman et al., 1983). These drugs affect the conductivity (KCl, amyl nitrite) of impulses in the Hiss bundles, coronary vessels and autonomic nervous system(atropine, anaprilin, inderal).

According to the principle of pharmacological testing, these samples are usually divided into load tests and shutdown tests. Load tests include tests in which the pharmacological drug used has a stimulating effect on the studied physiological or pathophysiological mechanism.

In various sports, endurance is determined by the same physiological and biochemical mechanisms, which must be analyzed in the study of individual types. sports loads and the impact on their tolerability of various drugs. Test procedures used in practice should provide assessment of indicators of endurance (working capacity) and bioenergy capabilities of an athlete under standard conditions of a laboratory experiment and to quantify the degree of implementation of these indicators in the specific conditions of a competition in certain types sports. In the practice of monitoring the development of endurance athletes, standardized ergometric tests, allowing to obtain quantitative estimates of performance or power, aerobic and anaerobic capabilities.

Along with the registration of ergometric indicators of endurance, direct measurements of bioenergetic parameters of power, capacity and efficiency of aerobic and anaerobic capabilities are important in the selective assessment of individual components of this quality. As you know, the functionality of an athlete depends to a large extent on his aerobic and anaerobic performance. Aerobic performance is determined by a number of factors that ultimately contribute to the fastest delivery of oxygen to tissues and its efficient use. The main indicator of the effectiveness of the cardiorespiratory system is maximum oxygen consumption(MPC or V0 2 max) - the largest amount of oxygen that a person is able to consume within one minute or the maximum intensity of its utilization in the event of an exhausting load.

With intense muscular activity, at a certain stage, there is a discrepancy between the oxygen demand of the working muscles and its delivery. Under these conditions, oxygen-free (anaerobic) pathways are activated energy supply. The accumulation of incompletely oxidized metabolic products (metabolites of carbohydrate and lipid metabolism) leads to a violation of the acid-base state of the blood, a decrease in the capacity of buffer bases and blood pH. Elimination of acid metabolites is associated with increased oxygen consumption during the recovery period. This excessive, in comparison with the resting level, the amount of oxygen consumption is called the total oxygen debt (KO), so the amount of KO is determined by the amount of metabolites anaerobic metabolism. The anaerobic performance of an athlete depends both on the ability of tissue systems to generate energy under hypoxic conditions, and on the ability of the athlete to continue working with critical changes in the pH of the internal environment of the body. Of the most valid physiological and biochemical indicators that serve as estimates of the power, capacity and efficiency of aerobic and anaerobic processes, first of all, direct measurements should be pointed out. IPC, CD, accumulation maximum lactic acid in the blood, the greatest shift in blood pH.