Physical training is a process aimed at educating physical qualities and developing functional capabilities that create favorable conditions for improvement all sides of preparation. It is divided into general and special.

general physical preparation involves the versatile development of physical qualities, functional capabilities and systems of the athlete's body, the coherence of their manifestation in the process of muscular activity. In modern sports training, general physical fitness is associated not with versatile physical perfection in general, but with the level of development of qualities and abilities that have an indirect impact on sports achievements and the effectiveness of the training process in a particular sport. The means of general physical training are physical exercises that have a general effect on the body and personality of the athlete.

These include various movements - running, skiing, swimming, outdoor and sports games, weight training, etc.

General physical training should be carried out during the entire annual training cycle.

Special physical training characterized by the level of development of physical abilities, capabilities of organs and functional systems that directly determine achievements in the chosen sport. The main means of special physical training are competitive exercises and specially preparatory exercises.

The physical fitness of an athlete is closely related to his sports specialization. In some sports and their individual disciplines, the sports result is determined primarily by speed-strength capabilities, the level of development of anaerobic productivity; in others - aerobic productivity, endurance for long-term work; in the third - speed-strength and coordination abilities; fourthly, by the uniform development of various physical qualities.

mental preparation

mental preparation- this is a system of psychological and pedagogical influences used to form and improve athletes' personality traits and mental qualities necessary for the successful implementation of training activities, preparation for competitions and reliable performance in them.

Mental preparation helps to create such a mental state that, on the one hand, contributes to the greatest use of physical and technical preparedness, and on the other hand, allows you to resist pre-competitive and competitive knocking factors (uncertainty in your abilities, fear of a possible defeat, stiffness, overexcitation, etc.). d.).

It is customary to single out general mental preparation and mental preparation for a specific competition.

General preparation is solved in two ways:

Training an athlete in universal techniques that ensure mental readiness for activities in extreme conditions: ways of self-regulation of emotional states, activation level, concentration and distribution of attention; ways of self-organization and mobilization for maximum volitional and physical efforts;

Teaching methods of modeling in training activities of the conditions of competitive struggle through verbal-figurative and natural models. Preparation for a specific competition involves the formation of an attitude to achieve the planned result against the background of a certain emotional excitement, depending on the motivation, the magnitude of the athlete's need to achieve the goal and subjective assessment the likelihood of achieving it. By changing the emotional arousal, adjusting the magnitude of the need, the social and personal significance of the goal, as well as the subjective probability of success, it is possible to form the necessary state of the athlete's mental readiness for the upcoming competition.

In the daily training process, mental training is, as it were, included in other types of training (physical, technical, tactical), although it has its own goals and objectives. If the goal of mental training is the realization of the potential capabilities of a given athlete, ensuring effective activity, then the variety of particular tasks (the formation of motivational attitudes, the development of volitional qualities, the improvement of motor skills, the development of intelligence, the achievement of mental resistance to training and competitive loads) leads to the fact that any training tool in one way or another contributes to solving the problems of mental preparation.

By goals the use of means and methods of mental preparation are divided into:

mobilizing;

corrective (correcting);

relaxing (relaxing).

psychological and pedagogical (persuasive, guiding, motor, behavioral-organizing, socially organizing, combined);

predominantly psychological (suggestive, i.e. inspiring; mental, combining the impact of word and image; social-playing, combined);

predominantly psychophysiological (hardware, psychopharmacological, respiratory, combined).

By sphere of influence means and methods of mental preparation are divided into:

means aimed at correcting the perceptual-psychomotor sphere (i.e., on the qualities associated with the perception of the situation and motor actions);

means of influencing the intellectual sphere;

means of influence on volitional sphere;

means of influencing the emotional sphere;

means of influencing the moral sphere.

By addressee means and methods of mental preparation are divided into:

funds aimed at the mental training of the coach;

controls directly by the athlete or team.

By application time these means and methods are divided into:

warning;

pre competitive;

competitive;

post-competitive.

By nature of application they are divided into self-regulation (auto-influences) and heteroregulation (influences of other participants pedagogical process- trainer, psychologist, doctor, massage therapist, etc.).

The choice of specific means and methods is significantly influenced by the time factor, the place of the competition, the socio-psychological climate in the team, and the individual characteristics of the athlete.

Mobilizing means and methods are aimed at increasing the mental tone, the formation of an orientation towards the active intellectual and motor activity of an athlete. This includes such verbal means as self-orders, persuasion; such psycho-regulatory exercises as “psycho-regulatory training” (“mobilization” option), concentration exercises; such physiological influences as an exciting version of acupuncture, an exciting massage.

Corrective means usually belong to the category of verbal and are in the form of heteroinfluence. They can be various variants of sublimation (the athlete’s thoughts about the possible outcome of the competition are forced out in the direction of evaluating their own technical and tactical actions), ways to change goal-setting, the “rationalization” technique (when the athlete is explained the mechanism of stress that has begun, which makes him less dangerous), “ gymnastics of feelings ”according to the system of K. S. Stanislavsky (when an athlete is deliberately asked to portray anger, rage, joy, doubt, etc.).

Editing tools are aimed at reducing the level of arousal and facilitate the process of mental and physical recovery. Examples include options for psychoregulatory training "sedation", "progressive relaxation" (consecutive tension and relaxation of muscles), "pauses of psychoregulation", soothing massage.

Psychological and pedagogical means are within the competence of not only a psychologist, but also a coach, based on verbal (verbal) influence and aimed primarily at the moral and moral sphere of the athlete. Skillful use of the word is the most important means of mental preparation.

Psychophysiological means are conditionally called physiological means according to technology, but bearing a mental effect, mostly indirect. Such means are acupuncture, massage, warm-up, especially if it is psychologically competently built and aims to form the necessary mood in an athlete.

A significant section of the means of mental preparation are methods of arbitrary self-regulation. According to the method of application, such techniques can be persuasion, self-hypnosis (self-order), motor and breathing exercises, the use of representation and imagination mechanisms (for example, using the means of ideomotor training).

Mental preparation is carried out throughout the long-term preparation at training sessions, training camps, competitions.

Physical readiness is the result of physical training achieved during the performance of motor actions necessary for mastering or performing a professional or sports activity by a person.

Physical fitness is characterized by the level of functional capabilities of various body systems (cardiovascular, respiratory, muscular) and the development of basic physical qualities (strength, endurance, speed, agility, flexibility). Physical training is a process during which one or another level of physical fitness is achieved.

Physical training is aimed at strengthening health, achieving a high level of physical development, educating the physical qualities necessary for a person. It is customary to subdivide it into general physical training (GPP) and special physical training (SFP).

The goal of general physical training is to achieve high performance. It is aimed at increasing the level of physical development, broad motor fitness as prerequisites for success in various activities. Its means are a variety of physical exercises (walking, running, skiing, swimming, rowing, outdoor and sports games, gymnastics, weight training, etc.).

Special physical training is a specialized process that contributes to success in a specific activity (type of profession, sport, etc.), which imposes specialized requirements on a person’s motor abilities. The result of physical training is physical fitness, which reflects the achieved performance in the formed motor skills and abilities that contribute to the effectiveness of the target activity (to which the training is oriented). SFP is aimed at educating individual physical qualities, skills and abilities necessary in the chosen sport or military affairs. It is carried out systematically and helps a person to prepare for competitions or the performance of responsible tasks that require the mobilization of all physical fitness at this stage. Its means are special exercises and elements.

For the development of important physical qualities, they use exercises for speed, strength, general, speed and strength endurance, for coordination of movements, etc. These are mainly exercises from basic gymnastics, from various types of athletics, sports games, weightlifting, etc. With the help of they can strengthen the muscles that account for the greatest physical load, further develop the physical qualities required by a particular profession.

To form and improve auxiliary-applied skills, so-called natural movements (jumping, throwing, climbing, swimming), exercises from applied tourism, etc. or quality, but at the same time give a non-specific training effect. For example, resistance to overheating can be increased by exercises accompanied by significant heat generation: long running, intensive skiing, skating, sports games, fencing.

To improve mental qualities - volitional, attention, reaction to signals, perception of space, time, muscle effort and others - great importance have used directed physical exercises and certain sports. At the same time, the influence of the latter on the development of mental qualities is not the same. The specificity of each specific sport determines the activity of the corresponding mental functions and the degree of their manifestation. For example, sports games develop the accuracy of the reaction time to a moving object, the speed of the motor reaction; gymnastics to a large extent develops the accuracy of muscle efforts during the action of the hands, etc.

The improvement of volitional qualities is facilitated by all kinds of sports, sports games, diving, gymnastic exercises associated with elements of danger, etc.

Optimal physical fitness is called physical readiness. In the structure of individual labor readiness of a person and professional activity physical readiness has its definite place. Very weighty: is it possible to imagine a geologist who does not have a sufficient level of general and strength endurance, successfully working in the summer field season in extreme conditions; or a neurosurgeon operating on a patient on the brain, without special psychophysical qualities: fine motor coordination, static endurance and concentration of attention; or a drilling rig engineer who successfully performs his professional duties in conditions of heat, severe frosts or storms without certain speed-strength abilities?

Therefore, now, more than ever, a qualitative indicator in the organization of professionally applied physical training in schools and universities is increasing, especially since the number of new specialties is constantly growing with a tendency to worsen the general level of health of young people - potential students, and later the able-bodied population of our country.

Thus, giving a definition of physical fitness, we thereby link all three of its components with each other: bodily (morphological), functional and motor. However, knowing that for each professional activity a strictly defined ratio of the ratios of the components of both the "physical readiness" system and its "motor readiness" subsystem is necessary, the determination of this quantitative coefficient and the creation of mathematical models for the formation of a person's physical readiness, depending on the type of his activity, functional state, bodily development, age, physical activity, habitat, gender (male or female) and other factors (external and internal) and will be a purely individual indicator of a person’s physical activity for professional activities.

Thus, modern requirements for the physical condition of Russian citizens (the need of society to optimize their physical condition) are the main backbone factor in creating the doctrine of physical improvement of the entire population. Russian Federation. In turn, the scientific-theoretical and organizational foundations for the formation, maintenance and restoration of people's physical readiness for various types of activities are the main system-forming factor in the general theory of physical culture.

Physical training- this is a pedagogical process aimed at educating physical qualities and developing functional capabilities that create favorable conditions for ensuring human life. The concept of "physical training" is used when it is necessary to emphasize the applied orientation of physical education in relation to labor, military, sports and other activities. There are general physical training (GPP) and special physical training (SFP).

general physical preparation(OFP) is the process of improving motor physical qualities aimed at the comprehensive and harmonious physical development of a person. Physical fitness contributes to an increase in functionality, overall performance, is the basis (base) for special training and achievement of high results in the chosen field of activity or sport. Physical fitness means are physical exercises (running, swimming, sports and outdoor games, skiing, cycling, weight training, etc.), health-improving forces of nature and hygienic factors. Physical fitness is associated with the achievement of physical perfection - the level of health and the comprehensive development of physical abilities corresponding to sports, military, professional and other activities.

The need for a wide variety of physical fitness means is determined by the fact that almost all segments of the population, from infancy to old age, are involved in the scope of physical exercises with a general preparatory orientation.

The tasks of the physical training are: 1) strengthening and maintaining health, improving the physique, harmonious physical development, maintaining the general level of the body's functional capabilities, maintaining a high level of working capacity for many years; 2) the development of all basic physical qualities - strength, endurance, flexibility, speed and dexterity; 3) creation of a basic basis for special physical fitness for specific types of activity - labor, military, domestic, etc.

General physical education is the main target task of the pedagogical process of physical education of students, focused on strengthening their health, increasing the overall performance and efficiency of educational work. However, it should be remembered that even a sufficiently high general physical fitness often cannot ensure success in preparing for a particular type of profession or sport. In these cases, additional special training is required: in the field of sports - special training: in the field of sports - special physical training, in professional activities - professionally applied physical training.

Special physical training(SFP) is characterized by the level of development of physical abilities, capabilities of organs and functional systems that directly determine achievements in the chosen sport.

(SFP) is a process that ensures the development of physical qualities and the formation of motor skills and abilities that are specific only to specific sports or specific professions, ensures the selective development of individual muscle groups that carry the main load when performing specialized exercises. The main means of special physical training are competitive exercises in "one's own" sport. The ratio of means and methods of general physical training and physical training depends on the individual characteristics of the athlete, his sports experience, the period of training and the tasks to be solved. The principle of unity is based on the fact that the body's adaptive reactions to loads are selective and cannot ensure the development of all the qualities necessary to show a high sports result. Each quality, depending on the biological structure of the movements used, on the intensity of the load, develops specifically. Deviation in one direction or another when using either specific means or general developmental physical exercises does not give the desired effect. The level of development of physical qualities is not the same for representatives of various sports.

The main means of physical culture -physical exercise. There is a physiological classification of exercises, in which all the diverse muscular activity is combined into separate groups of exercises according to physiological characteristics.

The body's resistance to adverse factors depends on congenital and acquired properties. It is very mobile and can be trained both by means of muscle loads and by various external influences (temperature fluctuations, lack or excess of oxygen, carbon dioxide). It was noted, for example, that physical training by improving physiological mechanisms increases resistance to overheating, hypothermia, hypoxia, the action of certain toxic substances, reduces morbidity and increases efficiency.

Means of physical culture and sports

1 Physical exercise

2 The healing powers of nature

3 Hygiene factors

The healing forces of nature have a significant impact on those who exercise. Changes in meteorological conditions (solar radiation, the effect of air and water temperature, changes in atmospheric pressure at sea level and at altitude, air movement and ionization, etc.) cause certain biochemical changes in the body, which lead to a change in the state of health and human performance.

In the process of physical education natural forces of nature used in two ways:

• as concomitant factors that create the most favorable conditions in which the process of physical education is carried out. They complement the effect of physical exercises on the body involved. Classes in the forest, on the shore of a reservoir contribute to the activation of biological processes caused by physical exercises, increase the overall performance of the body, slow down the process of fatigue, etc.;
• as relatively independent means of healing and hardening the body (sun, air baths and water procedures).

In the theory of physical education, the concept of "strength" expresses one of the qualitative characteristics of a person's voluntary movements, which are aimed at solving a specific motor task. Based on this, we can give the following definition of the concept of "force".

Strength is the ability to overcome a certain resistance or counteract it through the activity of the muscles.

The forces of gravity, which are equal to the mass of the human body, can act as resistance; the reaction of the support when interacting with it; resistance environment; the mass of burdening objects, sports equipment; forces of inertia of one's own body or its links and other bodies; partner resistance, etc. The more resistance a person can overcome, the stronger he is.

Depending on the motor task and the nature of the work of the musculoskeletal system, the force exerted by the muscles acquires specific features that become more pronounced with the growth of a person’s physical fitness.

The main, qualitatively specific for different motor actions types of manifestation of strength are: absolute, speed, explosive strength and strength endurance.

A variation of dynamic strength is "explosive" strength. The method of its development will be the method of dynamic efforts using various jumps, sprinting, throwing projectiles.

Breathing during strength exercises is of great importance and requires special regulation.

In order to avoid undesirable phenomena when performing strength exercises, you should follow the basic rules:

1) allow breath holding only at short-term maximum stresses;

2) include in the training exercises with limiting or close to them stresses in a small volume;

3) you should not take a maximum breath before doing strength exercises, as this exacerbates unwanted shifts in the body when holding the breath.

It is desirable that the practitioners inhale and exhale in the middle of a strength exercise, despite the fact that this would seem to be inconvenient to do.

Regular exercise adapts the body to stress. Adaptation is faster if the order and sequence of exercises remain constant for a certain time. It is recommended to repeat the selected set of strength exercises, varying the amount of weight, the number of repetitions of the exercise and the number of approaches. However, excessively prolonged use of the same complex leads to the fact that its implementation becomes habitual and will cause small adaptive shifts. Therefore, it is recommended to change sets of exercises once every 2-6 weeks.

It has been experimentally proven that three sessions a week give the greatest effect. These recommendations apply to strength exercises of general impact, since performance in the most powerful muscle groups is restored relatively slowly.

Developing strength with light weight has its advantage. At the same time, control over the correctness of movements and breathing is easily carried out, excessive muscle enslavement and tension are excluded.

In the classroom, you should not strive to perform the largest possible number of various strength exercises. Exercises with high tension must be alternated with exercises that require less effort.

Strength exercises are most effective when applied at the beginning or middle of the main part of the workout.

Flexibility is the ability to perform movements with maximum amplitude in the joints. The term "flexibility" is more appropriate when referring to the total mobility in the joints of the whole body. And in relation to individual joints, it is more correct to say "mobility" and not "flexibility", for example, "mobility in the shoulder, hip or ankle joints."

As a means of developing flexibility, exercises that can be performed with maximum amplitude are used. They are otherwise called stretching exercises.

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 weight).

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 main method of developing flexibility is the repeated method, where stretching exercises are performed in series, with several repetitions in each, and with active rest intervals sufficient to restore working capacity.

Depending on the tasks to be solved, the stretching mode, age, gender, physical fitness, structure of the joints, the dosage of the load can be very diverse, and the number of repetitions of the exercise in a series is differentiated. This method has two variants: the repeated dynamic exercise method and the repeated static exercise method. Since the main task when performing flexibility exercises is to achieve the maximum amplitude in a particular movement, it is necessary to take into account the type (nature) of the exercise, the number of repetitions, the rest interval between exercises, etc.

In addition, the process of developing flexibility has its own specific features that must be taken into account during training. As a rule, flexibility is more difficult to develop than strength qualities. The main task should be considered the development of active mobility, and the improvement of passive flexibility should be considered as an auxiliary means. 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, competitive and competitive-game methods are also used. Competitive-game method in physical education means a way of acquiring and improving knowledge, skills and abilities of developing motor and moral-volitional qualities in a game or competition. Its characteristic feature, which distinguishes it from other methods of physical training, is the mandatory presence of competitive and game activities of two opposing sides.

The competitive game method belongs to the group of practical methods. Its combined application allows solving a wide range of tasks in a variety of conditions. This method has many features of both a game and a competitive method used in physical education. Its characteristic features include:

The presence of rivalry and emotionality in motor actions;

Unpredictable variability, both in conditions and in the actions of the participants themselves;

Manifestation of maximum physical effort and mental impact;

The desire of students to achieve victory while observing the agreed rules of the game or competition;

The use of a variety of motor skills that are appropriate in specific conditions of the game or competition.

If we consider the combination of competitive and game methods from the standpoint of physical education, then the essence of the method boils down to the fact that in order to solve educational and recreational problems in practice, in the educational and training process, a variety of physical, technical and tactical exercises, outdoor games, relay races or combinations of them, when students play and compete at the same time. And often the difference between a game and a competition disappears, since motor actions carry signs of both games and competitions.

Competitive gaming tasks carry a great emotional charge, which is an effective means of not only the physical development of students, but also their spiritual education. This happens because competitive gaming tasks for students are quite a powerful stimulus that allows them to perform both simple and complex motor actions with great interest. Therefore, from a health-improving, upbringing and educational point of view, at present, the widespread use of this method is not only desirable, but simply necessary.

The use of the competitive-game method allows the teacher to successfully develop both general physical and special training of the student.

Agility is the ability to quickly, accurately, economically and resourcefully solve various motor tasks.
Usually, repeated and game methods are used to develop dexterity. Rest intervals should provide a fairly complete recovery of the body.
The most common means of developing dexterity are acrobatic exercises, sports and outdoor games. In the process of developing dexterity, various methodological techniques are used:
- performing habitual exercises from unusual starting positions (throwing a basketball from a sitting position);
- mirror performance of exercises;
- complication of the conditions for performing ordinary exercises;
- change in the speed and pace of movements;
- changing the spatial boundaries of the exercises (reducing the size of the field).

Physical fitness

Physical fitness is the level of the achieved development of physical qualities, the formation of motor skills as a result of a specialized process of physical education aimed at solving specific problems. (Krutsevich, 2003).

Conducted scientific studies in various countries of the world show that climatic conditions, the geographical location of the region affect a person, and especially a child's body, both directly and indirectly - through living conditions that have an exceptional impact on health, performance and physical fitness. In this regard, there are differences not only in the indicators of the development of motor qualities, but also in the pace, their age development, the presence of sensitive periods, which is the basis for building a regional system of physical training for children.

In addition, the level of physical fitness indicators is influenced by the seasons. Thus, the data obtained by A.E. Bondarenko, A.S. Kuts allow us to state that the physical and functional readiness of schoolchildren of primary school age during the year is not the same and has a dynamic character. The authors note that the length of the jump from a place in boys 7-8 years old in autumn is 121 cm, in girls - 112.8 cm; in winter for boys - 129.1, for girls - 119.4; in spring for boys - 137.9, and for girls - 124.5. A similar increase was noted for other indicators at the age of 8-9 years. It was revealed that in 33-35% of younger students the level of physical performance and motor fitness are not interconnected, but this percentage decreases with age.

One of the significant factors that affects the level of physical fitness and human health, and, consequently, the content of the entire system of physical education, are adverse environmental conditions, as evidenced by numerous studies of specialists in various scientific disciplines. The greatest danger is the effect of radiation, as noted by V.S. Kazakov, V.A. Matyukhin, L.N. Astakhov, A.S. Kuts, P.E. Danchuk, V.A. Russia, Ukraine. Researchers K. Kozlova, T. Yu. Krutsevich, A. S. Kuts note that the children's body is very sensitive to the effects of radiation. Even doses slightly exceeding the norm can delay or stop the growth of the skeletal system, which leads to anomalies in the development of the skeleton, causing changes in the mental and mental development of children.

As you know, the effective functioning of any system is achieved by receiving feedback, i.e. assessment of the state of the object, which is directed by the impact of the components of the system. In the system of physical training of children of primary school age, this principle is implemented through pedagogical observation, questioning, testing and other control methods.

A prerequisite for the optimal functioning of the system of physical training of primary school age is individual control over the development of physical abilities, which allows you to make adjustments to the educational process.

The health-improving orientation of the process of physical education in school years is carried out due to purposeful work on the development of those motor qualities that are most necessary to ensure normal life, harmonious physical development and smooth out the difficulties of the growth of the body of schoolchildren at each stage of its development.

The positive dynamics of the development of a specific motor quality is ensured by the targeted impact of physical exercises on those leading functional systems of the body that are responsible for the manifestation of this quality.

Consequently, the improvement of the result in the manifestation of any quality is ensured by the improvement of the system of the organism that limits it.

The level of physical fitness is determined with the help of control exercises - tests, which are presented in the "Physical Education Program for students of general education schools" in school physical education. For students of each year of schooling, the program provides for certain standards in the manifestation of basic motor qualities: speed, strength, endurance, dexterity, flexibility.

The complexes of control tests of the school curriculum correspond to the standards of state tests for the population of certain regions and are end-to-end (i.e. the same) for all classes, differing only in regulatory requirements, which makes it possible to trace the dynamics of individual student results throughout all years of study. Contributing to the further dynamics of the development of the leading motor quality of the student, the lagging ones also develop in parallel, since not a single exercise can be performed efficiently and effectively if a person does not have a certain (basic) level of various motor qualities.

General endurance is understood as the ability to resist fatigue during loads of moderate power with predominantly aerobic metabolism in the muscles. The main indicator of general endurance can be considered the time in running 2000 m (girls) / 3000 m (boys).

Sprint endurance

Sprint endurance - the ability to resist fatigue when working with maximum power and optimal frequency of movements - is expressed by the distance run at maximum speed per unit of time.

speed endurance

Speed ​​endurance can be defined as the distance run at submaximal speed (90% of the maximum) per unit time.

Strength Endurance

Strength endurance - the ability of a muscle or muscle group to resist fatigue during repeated muscle contraction, i.e. during prolonged strength work - for the muscles of the shoulder girdle and arms is detected using pull-ups from the hang on the crossbar; for the muscles of the abdominal press - raising and lowering the body in a lying position.

Force

Muscle strength is the ability of a muscle to overcome resistance.

speed force

The following indicators can be used to measure speed force:

• leg strength: the number of squats for 20 s, the number of jumps out of the squat upward bending for 20 s;
• arm strength: the number of flexions and extensions of the arms in the lying position for 10 s, the number of pull-ups for 10 s ;
• the strength of the abdominal and back muscles: the number of torso lifts to a straight sitting position from a supine position for 10 s, the number of leg lifts forward in the hang for 10 s.

Absolute Power

For athletes who have to overcome external resistance (for example, for weightlifters), absolute strength is of great importance. Its indicator can be the degree of power voltage when overcoming the maximum resistance. You can increase your achievements by improving neuromuscular coordination and increasing muscle mass. Conversely, in those sports in which athletes have to overcome their own body weight (running, jumping, gymnastics, swimming), relative strength is crucial.

Quickness (speed)

Speed ​​is characterized by the most rapid alternation of muscle contraction and relaxation. There are sprint speed, speed of movement, speed of reactions.

Sprint speed can be determined by the time that the subject spends on overcoming 25 m on the move.

The assessment of physical fitness is based on the data of physical condition control, in particular, the assessment of the functional state of the body. It is desirable to conduct it with the help of a system of control tests, selected in accordance with the state of health, the purpose of testing, etc. For this, experts strongly recommend keeping a self-control diary (Table 1).