"testing to determine the motor abilities of students." Tests to determine the development of strength abilities Tests to determine the development of strength in schoolchildren

As you know, there are two types of strength: static (isometric) and dynamic (isotonic). Dynamometers are used to measure the level of development of static strength of various muscle groups.

In secondary schools in different countries, the tests below are most often used to assess the level of strength development. Their implementation does not require any special expensive inventory and equipment.

1) Pull-ups.

Used to assess the level of development of strength and endurance of the flexor muscles of the elbow, hand, fingers, shoulder extensors, and depressors of the shoulder girdle. Strength indicator is the number of pull-ups.

A simplified version of pull-ups is used when testing students with a low level of training.

Testing procedure. The crossbar is installed at the level of the subject’s chest, he takes it with an overhand grip (palms facing away from himself) and lowers himself under the crossbar until the angle between the outstretched arms and the torso is 90°. After this, maintaining a straight body position, the student performs pull-ups.

2) Push-ups on parallel bars.

This test can assess the level of strength development of the elbow extensor, shoulder flexor and shoulder girdle depressor muscles. The test can be performed simultaneously by two students (at different ends of the bars), which gives the teacher the opportunity to test 60 students within 40 minutes.

Testing procedure. The subject stands facing the ends of the bars (it is necessary to select and set a comfortable height and distance between them), jumps up and takes a position in support, after which he bends his elbows at an angle of 90° or less, and then straightens them again. The goal is to perform as many push-ups as possible. Their counting begins with taking a position in support. A correctly performed push-up is worth 1 point, an incorrect one - 0.5 points.

3) Push-ups from the floor. A simplified version of push-ups is used when testing students with a low level of training. There are several modifications to this exercise. Here are the two most common: push-ups from a bench 20 cm high; pushups

with bent knees (performed in the same way as push-ups, but with emphasis on bent knees).

4) Raising the body from a lying position.

Testing procedure. The subject lies on his back, clasping his hands behind his head, then, without bending his knees, takes a sitting position, alternately touching the opposite knee with his bent elbows and returning to the starting position.

5) Raising the body from a lying position with bent knees.

Like the previous one, this exercise is used to assess the level of development of strength and endurance of the abdominal muscles.

Testing procedure. The subject lies on his back, clasping his hands behind his head and bending his knees so that the entire surface of his feet touches the floor (the partner holds his feet in this position). The rest of the exercise is performed in the same way as the previous one.

6) Hanging on bent and half-bent arms.

The exercise is used to assess the strength endurance of the muscles of the upper shoulder girdle.

Testing procedure. The subject assumes a hanging position on a high bar. Then, independently or with the help of a teacher, assumes a hanging position on bent arms (with an overhand or underhand grip, chin over the bar) or a hanging position on half-bent arms (the angle between the forearm and the humerus is 90°). The time of holding this position is determined from the beginning of its adoption until the exercise is stopped or the initial position is changed (the angle of holding bent or half-bent arms is changed).

7) Test to assess the strength of the knee and hip extensors.

Testing procedure. The subject stands with his back close to the wall and begins to lower himself along it until the angles at the knee and hip joints are 90°. The time it takes to hold a given pose is assessed.

• 8) Lifting a barbell, kettlebell, other weights of the maximum weight for the subject, as well as a weight of 50-95% of the maximum.
• 9) Lifting with a coup on a high crossbar.

Testing procedure. After doing a pull-up, the subject does a flip-up lift and goes into a full-throttle position. Then he lowers himself to the hang position again. The number of repetitions is determined

10) Rope climbing.

Testing procedure. In the first option, the subject, using only his hands (legs down), strives to rise to a height of 4 or 5 m as quickly as possible. In the second option, he tries to do the same, but maintaining a right angle between his legs and torso (for students with a high level of strength). In the third, the subject performs the same control exercise with the help of his legs (for students with a low level of strength readiness).

For measuring speed-strength abilities The following tests are used:

• a) jump up from a place with a swing and without swinging your arms. The test is carried out using a device designed by V.M. Abalkova. The height of the jump is determined;
• b) standing long jump with two legs;
• c) triple (quadruple) jump from foot to foot, option - only on the right and only on the left leg;
• d) throwing a small ball (another projectile) from a place to a distance with the leading and non-dominant hand. The flight length of the projectile is determined. The motor asymmetry of the subject is determined by the difference in throwing lengths separately with the right and left hands. The smaller it is, the more symmetrical the student is in this exercise;
• e) throwing (push) a medicine ball (1-3 kg) from various starting positions with two and one hand.

Testing procedure. Throwing a medicine ball from a sitting position with legs apart, the ball is held with both hands above the head. From this position, the subject leans back slightly and throws the ball forward as far as possible. Out of three attempts, the best result is counted. The throwing length is determined from the imaginary line of intersection of the pelvis and torso to the closest point of contact of the projectile.

Throwing a medicine ball with both hands from the chest in a standing position. The subject stands 50 cm from the wall in the starting position. On command, he strives to push the ball with both hands from his chest as far as possible. Out of three attempts, the best result is taken into account.

Same as the previous control test, but the subject holds the medicine ball with one hand at the shoulder, while the other supports it. The medicine ball is pushed with one hand to a distance of flight.

Throwing a medicine ball with both hands from below. The subject holds the ball with both straight hands below. On command, he throws with both hands from below (the hands move forward and upward), possibly simultaneously lifting onto the toes.

Throwing a medicine ball from behind the head with two hands, standing with your back to the direction of throwing. The subject, holding the ball down with both hands, tries to push the ball over his head as far as possible.

f) Long range kick (pass, pass) of a soccer ball. The distance from the line where the ball is hit to the point where the ball first touches the floor is determined.

In addition to individual tests to assess the level of development of strength qualities, batteries of tests are often used in secondary schools in different countries. The result of performing a battery of tests provides more complete information about the level of development of strength qualities, since the results of individual tests can be used to judge the level of strength development of only individual muscle groups. An example of such test batteries is Roger's test, including measuring the strength of the muscles of the hand, back, arms and determining the vital capacity of the lungs (VC). Based on the results of performing special exercises, the muscle strength of the upper shoulder girdle (UPG) is calculated using the following formula:

SVPP = number of pull-ups + number of push-ups * 10 (weight/10 + height - 60).

Then the strength index (SI) is calculated using the formula:

IP = SVPP + right hand strength + left hand strength + strength

back muscles + leg muscle strength + VOL.

The obtained result is compared with the relevant standards.

Another example of a battery of tests to assess the level of strength development is the so-called minimum strength test. Kraus-Weber. It consists of 6 exercises:

• - to determine the strength of the abdominal muscles and hip extensors, the squat exercise is used from a supine position with your hands behind your head. If a student cannot rise, he receives 0 points; if he performs the exercise partially with the help of a teacher - 5 points; if performed correctly independently - 10 points.
• - to determine the strength of the abdominal muscles, use the squat exercise from a position lying on your back with bent knees. Scoring is done in the same way as in the first exercise.
• - to determine the strength of the hip flexor muscles and abdominal muscles, the leg lifting exercise is used in a supine position. The test taker should raise his straight legs 10 inches above the floor and hold them in this position for as long as possible. One point is awarded for every second. The maximum number of points awarded is 10.
• - to determine the strength of the muscles of the upper shoulder girdle, the exercise of lifting the torso from a lying position on the stomach is used. The person being tested lies on his stomach on a special pillow, with his hands behind his head. The partner fixes his legs, after which he raises his torso and holds it in this position for 10 s. Scoring is done in the same way as in the previous exercise.
• - the starting position of the exercise, lifting the legs while lying on your stomach, is the same as in the previous one. The partner fixes the upper part of the subject’s torso, after which he raises his straight legs above the floor and holds them in this position for 10 s. Scoring is done in the same way as in exercise 3.
• - the exercise of bending the torso from a standing position is performed to determine the level of development of flexibility. The test taker must, bending down and without bending his knees, touch the floor with his fingertips. In this case, the exercise is considered completed. If it does not reach the floor, then the result is the number of centimeters from the floor to the fingertips with a minus sign.

In the practice of physical education, quantitative strength capabilities are assessed in two ways: 1) using measuring devices - dynamometers (Fig. 12, 4), dynamographs, strain gauge force measuring devices; 2) using special control exercises and strength tests.

Modern measuring devices make it possible to measure the strength of almost all muscle groups in standard tasks (flexion and extension of body segments), as well as in static and dynamic efforts (measuring the force of an athlete in motion).

In mass practice, special control exercises (tests) are most often used to assess the level of development of strength qualities. Their implementation does not require any special expensive inventory and equipment. To determine maximum strength, exercises that are simple in technique are used, for example, bench press, squat with a barbell, etc. The result in these exercises depends very little on the level of technical skill. Maximum strength is determined by the greatest weight that the student (subject) can lift.

To determine the level of development of speed-strength abilities and strength endurance, the following control exercises are used: jumping rope (Fig. 12, 3), pull-ups (Fig. 12, 7, 8), push-ups on parallel bars, from the floor or from a bench (Fig. 12, 9, 10), raising the body from a lying position with bent knees (Fig. 12, 6), hanging on bent and half-bent arms (Fig. 12, 14), lifting with a flip on a high crossbar, standing long jump with two legs (Fig. 12, 2), triple jump from foot to foot (option - only on the right and only on the left foot), raising and lowering straight legs to the limiter (Fig. 12, 5), jumping up with a swing (Fig. 12, 1) and without swinging the arms (the height of the jump is determined), throwing a medicine ball (1 - 3 kg) from various starting positions with two and one hand (Fig. 12, 11, 12, 13) etc. The criteria for assessing speed-strength abilities and strength endurance are the number of pull-ups, push-ups, time of holding a certain position of the body, range of throwing (throws), jumps, etc.

For most of these control tests, research has been carried out, standards have been drawn up, and levels (high, medium, low) have been developed that characterize different strength capabilities. You can read more about the criteria for assessing strength abilities and how to measure them in the relevant textbooks and manuals.

7.3. Speed ​​abilities and the basics of methods for their education

Under speed abilities understand the capabilities of a person, ensuring that he performs motor actions in the minimum period of time for given conditions. There are elementary and complex forms of manifestation of speed abilities. Elementary forms include reaction speed, speed of a single movement, frequency (tempo) of movements.

All motor reactions performed by a person are divided into two groups: simple and complex. The response with a predetermined movement to a predetermined signal (visual, auditory, tactile) is called a simple reaction. Examples of this type of reaction are the beginning of a motor action (start) in response to the shot of the starting pistol in athletics or swimming, the cessation of an attacking or defensive action in martial arts or during a sports game when the referee whistles, etc. Speed ​​of a simple reaction determined by the so-called latent (hidden) period of the reaction - the time period from the moment the signal appears until the moment the movement begins.The latent time of a simple reaction in adults, as a rule, does not exceed 0.3 s.

Complex motor reactions are found in sports characterized by constant and sudden changes in the action situation (sports games, martial arts, alpine skiing, etc.). Most complex motor reactions in physical education and sports are reactions of “choice” (when, from several possible actions, you need to instantly select one that is adequate to a given situation).

In a number of sports, such reactions are simultaneously reactions to a moving object (ball, puck, etc.).

The time interval spent performing a single movement (for example, a punch in boxing) also characterizes speed abilities. The frequency, or tempo, of movements is the number of movements per unit of time (for example, the number of running steps in 10 s).

In various types of motor activity, elementary forms of manifestation of speed abilities appear in various combinations and in conjunction with other physical qualities and technical actions. In this case, there is a complex manifestation of speed abilities. These include: the speed of performing integral motor actions, the ability to reach maximum speed as quickly as possible and the ability to maintain it for a long time.

For the practice of physical education, the greatest importance is the speed at which a person performs integral motor actions in running, swimming, skiing, cycling, rowing, etc., and not the elementary forms of its manifestation. However, this speed only indirectly characterizes a person’s speed, since it is determined not only by the level of development of speed, but also by other factors, in particular the technique of mastering an action, coordination abilities, motivation, volitional qualities, etc.

The ability to reach maximum speed as quickly as possible is determined by the starting acceleration phase or starting speed. On average this time is 5-6 s. The ability to maintain the achieved maximum speed for as long as possible is called

They are determined by speed endurance and are determined by distance speed.

In games and martial arts, there is another specific manifestation of speed qualities - the speed of braking, when, due to a change in the situation, it is necessary to instantly stop and start moving in a different direction.

The manifestation of forms of speed and speed of movements depends on a number of factors: 1) the state of the central nervous system and the human neuromuscular system; 2) morphological characteristics of muscle tissue, its composition (i.e., the ratio of fast and slow fibers); 3) muscle strength; 4) the ability of muscles to quickly move from a tense state to a relaxed one; 5) energy reserves in the muscle (adenosine triphosphoric acid - ATP and creatine phosphate - CTP); 6) range of movements, i.e. on the degree of mobility in the joints; 7) ability to coordinate movements during high-speed work; 8) biological rhythm of the body’s vital activity; 9) age and gender; 10) high-speed natural abilities of a person.

From a physiological point of view, the speed of the reaction depends on the speed of the following five phases: 1) the occurrence of excitation in the receptor (visual, auditory, tactile, etc.) involved in the perception of the signal; 2) transmission of excitation to the central nervous system; 3) transfer of signal information along nerve pathways, its analysis and formation of an efferent signal; 4) conducting an efferent signal from the central nervous system to the muscle; 5) excitation of the muscle and the appearance of an activity mechanism in it.

The maximum frequency of movements depends on the speed of transition of the motor nerve centers from the state of excitation to the state of inhibition and back, i.e. it depends on the lability of nervous processes.

The speed manifested in integral motor actions is influenced by: the frequency of neuromuscular impulses, the speed of muscle transition from the tension phase to the relaxation phase, the rate of alternation of these phases, the degree of inclusion of fast-twitch muscle fibers in the movement process and their synchronous work.

From a biochemical point of view, the speed of movement depends on the content of adenosine triphosphoric acid in the muscles, the rate of its breakdown and resynthesis. In speed exercises, ATP resynthesis occurs due to phosphocreatine and glycolytic mechanisms (anaerobically - without the participation of oxygen). The share of an aerobic (oxygen) source in the energy supply of various high-speed activities is 0-10%.

Genetic studies (twin method, comparison of speed capabilities of parents and children, long-term observations of changes in speed indicators in the same children) indicate that motor abilities are

significantly depend on genotype factors. According to scientific research, the speed of a simple reaction is approximately 60-88% determined by heredity. The speed of a single movement and the frequency of movements experience a moderately strong genetic influence, and the speed manifested in integral motor acts, running, depends approximately equally on the genotype and environment (40-60%).

The most favorable periods for the development of speed abilities in both boys and girls are considered to be between 7 and 11 years of age. The growth of various indicators of speed continues at a somewhat slower pace from I to 14-15 years. By this age, the results actually stabilize in terms of the speed of a simple reaction and the maximum frequency of movements. Targeted influences or participation in various sports have a positive effect on the development of speed abilities: specially trained people have an advantage of 5-20% or more, and the increase in results can last up to 25 years.

Gender differences in the level of development of speed abilities are small until the age of 12-13 years. Later, boys begin to outperform girls, especially in terms of the speed of integral motor actions (running, swimming, etc.).

Tasks for developing speed abilities. The first task is the need for comprehensive development of speed abilities (speed of reaction, frequency of movements, speed of a single movement, speed of integral actions) in combination with the acquisition of motor skills and abilities that children master during their studies in an educational institution. For a teacher of physical education and sports, it is important not to miss the primary and secondary school ages - sensitive (especially favorable) periods for effectively influencing this group of abilities.

The second task is the maximum development of speed abilities when specializing children, adolescents, boys and girls in sports where reaction speed or speed of action plays a significant role (short distance running, sports games, martial arts, luge, etc.).

The third task is to improve speed abilities, on which success in certain types of work depends (for example, in flying, when performing operator functions in industry, power systems, communication systems, etc.).

Speed ​​abilities are very difficult to develop. The possibility of increasing speed in locomotor cyclic acts is very limited. In the process of sports training, an increase in the speed of movements is achieved not only by influencing the speed abilities themselves, but also by other means.

especially through the development of strength and speed-strength abilities, speed endurance, improvement of movement techniques, etc., i.e. by improving those factors on which the manifestation of certain qualities of speed significantly depends.

Numerous studies have shown that all of the above types of speed abilities are specific. The range of mutual transfer of speed abilities is limited (for example, you can have a good reaction to a signal, but have a low frequency of movements; the ability to perform a high-speed starting acceleration in sprinting does not yet guarantee high distance speed and vice versa). Direct positive transfer of speed occurs only in movements that have similar semantic and programming aspects, as well as motor composition. The noted specific features of speed abilities therefore require the use of appropriate training means and methods for each of their varieties.

Exercises in our magazine are usually provided with the following remarks: “for beginners”, “for experienced”, “for advanced”. The fact is that fitness is a whole science. There is an almost mathematical logic to the sequence of increasing loads. Imagine, you signed up for an exhausting step aerobics class, and your cardiovascular system is completely untrained. This is truly dangerous! It's the same with strength exercises. For beginners, the range of motion in the joints is usually limited, so they are advised to train on simulators. Over time, flexibility will increase, then you can take on free weights, for example, doing dumbbell flyes while lying down. If you take on such extensions on the first day, the shoulder joints will be subjected to unnecessary and, again, dangerous stress.

Do you know your own fitness level? If not, take our simple tests. You will know exactly what level of load you can handle. Give yourself similar “exams” every six months. The results will help you understand whether there is any benefit from training, or, God forbid, you are marking time.

Muscle strength

What it is? This is the amount of one-time maximum effort that your muscle is capable of. Simply put, this is your personal best in a particular exercise. The higher the result, the higher the power. Why do you need power? The fact is that the stronger your muscles, the better your physical fitness - both literally and figuratively. A figure with flabby, skinny muscles is not beautiful. Strength comes with training, so your strength level can accurately determine your personal fitness category.

Bench Press Maximum Weight Test. There is an exercise in the world that will allow you to evaluate the strength of all the muscles of the body in one fell swoop. This is the bench press you know well. In this case, it must be performed with a barbell. Here's the procedure for taking the test.

After a general warm-up of 10-15 minutes, proceed to the bench press. Perform 4 reps at about 50% of your normal barbell weight, then 3 more at 60% and 2 at 75%. Complete your warm-up with two reps of 85% and 90% weights (one for each weight). Rest 1-2 minutes between sets.

The warm-up put you in a state of full combat readiness. Now let's move on to the test itself. By eye, estimate the weight that you can cleanly squeeze exactly 10 times. Squeezed out? Then look at the table. There is a direct connection between the result in 10 repetitions and the one-time record. Knowing your maximum weight for 10 repetitions, you can easily set a one-time maximum.

Note: Don’t even try to squeeze the bar “one at a time”. It's too dangerous! Special measures are needed, such as bandaging elbows and wrists. In addition, such attempts are made only in the presence of several insurance partners.

If you've done all 10 reps but feel like you could do 1-2 extra reps, add 2.5-5kg and try again. Rest for at least 3 minutes before performing a new set. If, on the contrary, the attempt was unsuccessful, reduce the weight by the same 2.5-5 kg. After completing the test, divide your maximum result in kg by your body weight to calculate your fitness level:

How to increase muscle strength? To do this, train exactly one week a month in the so-called. "power" mode. You don’t need to change anything in your set of exercises. The only thing required is to suddenly raise the weights and do 4-6 repetitions per set. The sets themselves are no more than 2.

Muscle endurance

What it is? The ability of muscles to lift weights for long periods of time without rest. In scientific terms, we are talking about the so-called. "strength endurance" This is not at all like running endurance. Running endurance largely depends on the fitness of the heart. However, increasing strength endurance does not inevitably increase the endurance of the heart muscle.

Push-up test. Time yourself and see how long you can do push-ups on the floor. Usually push-ups are done like this. You lie down on the floor, place your palms on the floor at shoulder level and press your body weight upward. At the top, your body is straight in a line. You rest on your hands and toes. The female version is different. First you need to kneel and only then take the position of resting on your hands. This is how you will do push-ups - from your knees. Rest well and start doing push-ups. Do them without breaks and stops until you are completely exhausted and collapse on the floor.

How to train strength endurance? Take less weight than usual, but do more repetitions per set. For example, instead of 12-15 repetitions, do 20-30.

To increase cardiovascular endurance, do intense aerobics (heart rate: 65%-75% of maximum) 3-5 times a week for 45-60 minutes.

Flexibility

What it is? It's about the mobility of your joints. Joints have the greatest amplitude in childhood. Then the amplitude decreases steadily. In old age, joints often stop bending altogether. It is curious that decreased joint mobility is simply a reaction to an immobilized lifestyle. If you exercise your joints, they will be as flexible as a child until you are a hundred years old! An example of this is the venerable Indian yogis with their unique flexibility. In fitness, joint mobility is very important. If your mobility is impaired, you may not be able to perform full range of strength exercises. This will greatly reduce their effectiveness.

"Sit and reach" test. After warming up, sit on the floor and spread your straight legs exactly 25 centimeters wide. (Make preliminary marks on the floor). At heel level, draw a line on the floor. Place one hand on top of the other, bend over and slowly slide forward along the floor. You can't bend your knees! Slide as far as possible. Ask your partner to make a mark at the extreme position of the palms. Repeat two more times. Select the farthest mark and measure the distance between it and the line of your feet.

To increase flexibility, stretch for 10 to 15 minutes after each strength session. Focus your efforts on large muscle groups first, such as the thighs, back, and chest, and then move on to smaller muscles (calves and arms).

Combine regular aerobic exercise and strength training with a smart diet. This lifestyle is guaranteed to lead you to weight loss. It is common knowledge that lost pounds come back. Every 2-3 weeks, the body fat increases by 0.5%. Exercise intensely, eat right, and take regular measurements to avoid gaining weight.

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Testing the physical performance of persons involved in physical education and sports at rest does not reflect its functional state and reserve capabilities, since the pathology of an organ or its functional insufficiency manifests itself more noticeably under load conditions than at rest, when the requirements for it are minimal.

Unfortunately, the function of the heart, which plays a leading role in the life of the body, is in most cases assessed based on examination at rest. Although it is obvious that any violation of the pumping function of the heart is more likely to manifest itself at a minute volume of 12-15 l/min than at 5-6 l/min. In addition, insufficient reserve capabilities of the heart can only manifest themselves in work that exceeds the usual load in intensity. This also applies to hidden coronary insufficiency, which is often not diagnosed by ECG at rest.

Therefore, assessment of the functional state of the cardiovascular system at the modern level is impossible without the widespread use of stress tests.

Load test objectives:

1) determination of performance and suitability for practicing a particular sport;

2) assessment of the functional state of the cardiorespiratory system and its reserves;

3) forecasting probable sports results, as well as forecasting the likelihood of the occurrence of certain deviations in health status when undergoing physical activity;

4) identification and development of effective preventive and rehabilitation measures for highly qualified athletes;

5) assessment of the functional state and effectiveness of the use of rehabilitation means after injuries and diseases in training athletes.

Recovery tests

Recovery tests involve taking into account changes and determining the recovery time after standard physical activity in such indicators of the cardiorespiratory system as heart rate (HR), blood pressure (BP), electrocardiogram (EKG) readings, respiratory rate (RR) and many others.

In sports medicine, V.V. samples are used. Gorinevskgo (60 jumps for 30 s), Deshin and Kotov test (three-minute running in place at a pace of 180 steps per minute), Martinet test (20 squats) and other functional tests. When conducting each of these tests, heart rate and blood pressure are taken into account before the load and after its end at the 1st, 2nd, 3rd and 4th minutes.

Recovery tests also include various versions of the step-test.

In 1925, A. Master introduced a two-stage test, where heart rate and blood pressure were also recorded after a certain number of climbs up a standard step. Later, this test began to be used to record ECG after exercise (A. Master and H. Jafte, 1941). In its modern form, the two-step test provides for a certain number of climbs on a standard double step for 1.5 minutes, depending on the age, gender and body weight of the subject (see Table. ), or twice the number of rises in 3 minutes with a double test (the height of each step is 23 cm). An ECG is recorded before and after exercise.

Minimum number of lifts (times) per step depending on the weight,
age and gender at the Master's sample

* The number of lifts for women is given in parentheses.

Submaximal effort tests

Submaximal force tests are used in sports medicine to test elite athletes. Studies have shown that the most valuable information about the functional state of the cardiorespiratory system can be obtained by taking into account changes in the main hemodynamic parameters (indicators) not in the recovery period, but directly during the test. Therefore, an increase in loads is carried out until the limit of aerobic capacity (maximum oxygen consumption - MPK) is reached.

In sports medicine, submaximal load tests are also used, requiring 75% of the maximum tolerated load. They are recommended by WHO for widespread implementation (WHO Chronicle, 1971, 25/8, p. 380, etc.).

Various bicycle ergometers, treadmills, etc. are also used (Fig. ). If the age limits of the heart rate are exceeded (see table. Maximum permissible heart rate during an exercise test) it is advisable to stop the load.

Maximum permissible heart rate during an exercise test depending on age

In addition to exceeding the age limits of heart rate, the physical test should also be stopped in cases of clinical electrocardiographic signs indicating that the limit of exercise tolerance has been reached.

Clinical signs: 1) an attack of angina pectoris even in the absence of changes on the ECG; 2) severe shortness of breath; 3) great fatigue, pallor, coldness and dampness of the skin; 4) significant increase in blood pressure; 5) reduction in blood pressure by more than 25% from baseline; 6) refusal of the subject to continue the study due to discomfort.

Electrocardiographic signs: 1) the occurrence of frequent extrasystoles (4:40) and other pronounced rhythm disturbances; 2) violation of atrioventricular and intraventricular conduction; 3) horizontal or trough-shaped downward shift of the ST segment by more than 0.2 mV compared to the recording at rest; 4) elevation of the ST segment by more than 0.2 mV, accompanied by its descent in the opposite leads; 5) inversion, or the appearance of a pointed and raised T wave with an increase in amplitude by more than 3 times (or 0.5 mV) compared to the original in any of the leads (especially V 4); 6) a decrease in the amplitude of the R wave by at least 50% of its value at rest.

Harvard step test

The Harvard step test (L. broucha, 1943) consists of climbing a bench 50 cm high for men and 43 cm high for women for 5 minutes at a given pace. The rate of ascent is constant and equals 30 cycles per minute. Each cycle consists of four steps. The tempo is set by a metronome at 120 beats per minute. After completing the test, the subject sits on a chair and during the first 30 s, at the 2nd, 3rd and 4th minutes, the heart rate is calculated. If the subject falls behind the set pace during testing, the test is terminated.

An athlete’s physical performance is judged by the Harvard Step Test Index (HST), which is calculated based on the time to climb the step and heart rate after the end of the test. The height of the step and the time to climb it are selected depending on the gender and age of the subject (see table. Step height and ascent time in the Harvard step test).

Step height and ascent time in the Harvard step test

* Body surface can be determined using a nomogram for determining body surface by height and body weight for the article Assessment of physical development.

The Harvard Step Test Index is calculated using the formula:

IGST = (t x 100) / [(f 1 + f 2 + f 3) x 2]

where t is the ascent time in seconds, f 1, f 2, f 3 is the heart rate (HR) for 30 s at the 2nd, 3rd and 4th minutes of recovery, respectively.

For mass surveys, you can use the abbreviated formula:

IGST = (t x 100) / (f x 5.5)

where t is the ascent time in seconds, f is the heart rate (HR).

Counting is made easier when using see table. ; ; . Table Finding the index using the Harvard step test is intended for determining IGST in adults if the load was sustained to the end (that is, for 5 minutes). First, three pulse counts are summed up (f 1 + f 2 + f 3 = sum f), then the first two digits of this sum are found in the left vertical column, and the last digit is found in the top horizontal line. The required IGST is located at the intersection of the indicated lines. If the pulse was counted only once in an abbreviated form, then the IGST is found from the f 2 value of this count in a similar way in Table. Finding the index using the Harvard step test in abbreviated form. Table Dependence of IGST on ascent time facilitates the calculation of IGST with incomplete ascent time (short form).

Finding the index using the Harvard step test

Table for finding the index according to the Harvard step test in full form in adults (t = 5 min)

Finding the index using the Harvard step test in abbreviated form

Table for finding the index for the Harvard step test in abbreviated form for adults (t = 5 min)

Dependence of IGST on ascent time (short form)

In the left vertical column the actual ascent time is found (rounded to 30 s), and in the upper horizontal line - the number of pulse beats in the first 30 s from the 2nd minute of recovery.

Due to the high intensity of the load, the test is used only when examining athletes.

The criteria for assessing the results of the Harvard step test are given in table. Evaluation of the results of the Harvard step test.

Evaluation of the results of the Harvard step test

The highest figures (up to 170) were observed among elite athletes training for endurance (skiing, rowing, swimming, marathon running, etc.).

Submaximal stress tests

Submaximal stress tests are carried out with different types of loads:

1) immediately increase the load after warming up to the expected submaximal level for a given subject;

2) uniform load at a certain level with an increase in subsequent studies;

3) continuous or almost continuous increase in load;

4) stepwise increase in load;

5) stepwise increase in load, alternating with periods of rest. The first, third and fourth tests are used mainly when examining athletes, the second - for a comparative assessment of the tolerance of a certain load by any group of individuals. According to WHO recommendations, when examining healthy individuals, the initial load in women should be 150 kgm/min, followed by an increase to 300-450-600 kgm/min, etc.; for men - 300 kgm/min, followed by an increase to 600-900-1200 kgm/min, etc. The duration of each load stage is at least 4 minutes. Rest periods between load stages are 3-5 minutes.

Treadmill test (see Fig. ) usually starts at 6 km/h and then increases to 8 km/h, 10 km/h, etc. The movement slope increases stepwise to 2.5%.

Stress tests in children

Load tests in children under 10 years of age begin with minimal loads (up to 50 kgm/min), and from 10 years of age and older - taking into account body weight. Usually, as WHO recommends, from 100-150 kgm/min.

The easiest way to calibrate loads is on the scale of a bicycle ergometer. During a step test, the magnitude of the loads is determined based on the calculation of the weight of the subject, the height of the steps and the number of ascents on them. When testing with a treadmill, energy costs are calculated depending on the speed and slope (Fig. ).

Nomogram for determining total oxygen costs during the treadmill test (according to R. Shephard, 1969)

Taking into account the linear relationship between heart rate and the amount of oxygen consumption based on heart rate, one can judge the level of aerobic capacity of the subject during an exercise test and the level of load to achieve, for example, 75% of aerobic capacity (Table Approximate heart rate).

Approximate heart rate

Approximate heart rate (bpm) depending on aerobic capacity (according to R. Sheppard, 1969)

The table also gives an idea of ​​the maximum heart rate in people of different genders and ages.

The maximum heart rate for people of different ages can be approximately determined by subtracting the number of years of the subject from 220. For example, for a person aged 30 years, the maximum heart rate is 220 - 30 = 190.

Submaximal Wahlund-Sjöstrand test

The Wahlund-Sjostrand submaximal test (W 170 or PWC 170) is recommended by WHO to determine physical performance upon reaching a heart rate of 170 beats/min (physical load power is expressed in kgm/min or W), at which the heart rate after exercise is set at 170 beats /min, that is W 170 (or PWC 170). This load level is the indicator of W 170.

For older age groups, taking into account the lower limit of permissible increase in heart rate, as well as for young athletes, the PWC 130 and PWC 150 tests are used - determining physical performance when the heart rate reaches 130 and 150 beats/min.

The test is performed as follows: the subject is subjected to two loads of different power (W 1 and W 2) on a bicycle ergometer for a duration of 5 minutes, each with 3 minutes of rest. The load is selected in such a way as to obtain several heart rate values ​​in the range from 120 to 170 beats/min. At the end of each load, heart rate is determined (f 1 and f 2, respectively).

Based on the data obtained, graphs are constructed, where load power indicators (W 1 and W 2) are entered on the abscissa axis, and the corresponding heart rate is recorded on the ordinate axis (Fig. ). At the intersection of perpendiculars dropped to the corresponding points of the graph axes, coordinates 1 and 2 are found, a straight line is drawn through them until it intersects with the perpendicular restored from the heart rate point corresponding to 170 beats/min (coordinate 3). From it a perpendicular is lowered onto the abscissa axis, and thus the value of the load power is obtained at a heart rate equal to 170 beats/min.

To simplify the calculation of operating power during the two-stage PWC 170 test, the following formula is recommended:

PWC 170 = x [(170 - f 1) / (f 1 - f 2)]

where PWC 170 is the power of physical activity at a heart rate of 170 beats/min, W1 and W2 are the power of the first and second loads (kgm/min or W); f 1 and f 2 - heart rate in the last minute of the first and second loads (in 1 min).

The following PWC 170 values ​​in healthy people can be used as guidelines: for women - 422-900 kgm/min, for men - 850-1100 kgm/min. For athletes, this indicator depends on the type of sport and ranges from 1100-2100 kgm/min, and representatives of cyclic sports (rowing, road cycling, cross-country skiing, etc.) have even higher indicators. To compare similar individuals, the relative value of the PWC 170 indicator is calculated, for example, W/kg.

Determination of maximum oxygen consumption

Determination of maximum oxygen consumption (MOC). MPK is the main indicator of the productivity of the cardiorespiratory system. MPK is the largest amount of oxygen that a person is able to consume in one minute. MPK is a measure of aerobic power and an integral indicator of the state of the oxygen (O2) transport system. It is determined by an indirect or direct method.

The indirect method of measuring MPK is more often used (Fig. ), which does not require complex equipment. For the examination of highly qualified athletes, it is recommended to measure BMD using the direct method.

Graph for direct determination of maximum work and MPF based on submaximal exercise tests (after K. Lange Andersen and Smith-Siversten, 1966)

Normally, there is a linear relationship between the amount of oxygen consumption (OC) and heart rate.

MPK is the main indicator that reflects the functional capabilities of the cardiovascular and respiratory systems and physical condition in general, that is, aerobic capacity. This indicator (l/min, or more precisely, ml/min/kg) or its energy equivalent (kJ/min, kcal/min) is one of the leading indicators in the assessment and grading of a person’s physical condition. Thus, submaximal exercise tests, which provide information about aerobic capacity, are an essential tool for assessing the functional state of the body. The MPF value depends on the gender, age, and physical fitness of the subject and varies widely. Normal values ​​for maximum oxygen consumption in school-age children and adults are given in Table. Maximum oxygen consumption in children and adolescents; Maximum oxygen consumption in adults.

Maximum oxygen consumption in children and adolescents

Maximum oxygen consumption in children and adolescents (according to J. Rutenfranz, T. Hettinger, 1959)

Maximum oxygen consumption (ml/min/kg) in adults

The subject is recommended to perform a bicycle ergometric load (the heart rate after cycling should be between (120-170 beats/min) or a step test (step height 40 cm for men, 33 cm for women, ascent rate - 22.5 cycles per minute) in for at least 5 minutes. Heart rate is recorded at the 5th minute of work. Calculation of MPK is carried out according to a special nomogram by I. Astrand (Fig. ) and the von Dobeln formula (Table. To calculate the MPK using the von Dobeln formula).

Astrand-Ryhming nomogram for determining BMD based on submaximal step test and bicycle ergometer test

K calculation of MPK (V O2max) using the von Dobeln formula

The MPF value found using the nomogram is corrected by multiplying by the “age factor” (Table ).

Age correction factors

Age-related correction factors to the values ​​of maximum oxygen consumption according to the nomogram of I. Astrand (1960)

In table Determination of maximum oxygen consumption I. Astrand's nomogram is presented after calculation based on a submaximal load test on a bicycle ergometer.

Determination of maximum oxygen consumption*

* Determination of maximum oxygen consumption by heart rate during exercise on a bicycle ergometer in men and women. These tables must be adjusted by age (see table. Age correction factors).

A special Gürtler nomogram has been developed for children and adolescents under 15 years of age.

Determination of MPK by direct method gives more accurate results. The subject performs a step-like increasing load on a bicycle ergometer or treadmill. The initial load power and subsequent “steps” are selected taking into account the gender, age and physical fitness of the subject. Direct determination of MPK is used when testing highly qualified athletes.

Depending on the sport and qualification, athletes start working with a power of 100 or 150 W, and female athletes - with 75 or 100 W. During the last 30 seconds of each “step” of the load, exhaled air is collected in a Douglas bag. Then a gas analysis is performed using a Holden apparatus or another device, and the amount of exhaled air is measured with a gas meter. There are automatic gas analyzers that allow you to continuously record the concentration of oxygen and carbon dioxide in the exhaled air flow during exercise. The electronic calculator of the latest models of analyzers automatically prints data on the level of oxygen consumption, pulmonary ventilation (minute volume of breathing), respiratory coefficient and other indicators on a paper tape every 20-30 seconds. The presence of devices of this type significantly increases the efficiency of testing athletes.

To compare the performance of individuals, it is not the absolute value of MPK (l/min) that is used, but a relative value. The latter is obtained by dividing MPK in ml/min by body weight in kilograms. The unit of relative indicator is ml/kg per 1 min.

In athletes, MPK is 3-5 l/min, in some cases - above 6 l/min. For cross-country skiers involved in rowing, road racing and other highly qualified athletes, the relative value of MPK reaches 80 l/kg per minute or more (Table Maximum oxygen consumption).

Maximum oxygen consumption*

What is a test? A test is a short-term, technically relatively simple test, in the form of a task, the solution of which can be quantified and serves as an indicator of the degree of development of a known function in the test subjects at a given moment. The testing process is called testing, and the resulting numerical value is called the testing result.

1. Six minute test.
2. Run 600; 800; 1000 m.
3. Forced march - 3000-5000 m.

200 sprint; 300; 400 m.

1. Pull-up on the bar.
2. Push-ups from the floor.
3. From i.p. lying on the mat, hands behind the head, legs bent at the knee joint - raising and lowering the body.
4. Rope climbing.
1. Jump up from a place.
2. Standing long jump.
3. Standing triple jump.
4. Five standing jump.
5. Depth jump.

a) from behind the head;

b) from behind;

c) bottom-up.

1. Shot put.
2. Throwing a grenade from a running start.
1. Shuttle run 330 m; 510 m.
2. Zigzag running.

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""Testing to determine the motor abilities of students""

Testing to determine the motor abilities of students is one of the stages of health-saving technology

in physical education lessons

In high school, in order to properly plan the training process, the teacher needs to diagnose the preparedness of schoolchildren in physical education classes. Diagnosis of preparedness is understood as an objective assessment of the state of the motor function of participants, as well as their sports and technical skills.

Operational control – the effect of one training session is assessed.

Most often, I need to exercise control after 1-2 months of preparation. This is how indicators of the level of development of motor qualities and the degree of mastery of technical skills are assessed.

To obtain reliable information I need to know:

what and when to measure;

what should be the level and dynamics of control indicators.

Assessment of the state should not and cannot be reduced in the course of pedagogical control and assessment of any one indicator, but involves taking into account and analyzing the totality of a number of parameters. To assess the preparedness of athletes using tests, it is necessary that these exercises correspond to the specifics of the sports discipline, gender, age, and qualification characteristics of the students, and that the tests themselves are reliable and informative.

What is a test? A test is a short-term technically relatively simple test, taking the form of a task, the solution of which can be quantified and serves as an indicator of the degree of development of a known function in the test subjects at a given moment. The testing process is called testing, and the resulting numerical value is called the testing result.

Tests based on motor tasks are called movement or motor tests.

One of the main conditions is the simplicity of the tests, the acceptability of measurements for the teacher and ease of burden for students. Measurement of various aspects of students’ preparedness should be carried out systematically, which makes it possible to compare the values ​​of indicators at different stages of training. Accuracy of control results is required, which depends on standardization of testing and measurement of results.

Currently, sports practice has a fairly large number of tests with the help of which the physical fitness of students of different ages is assessed. I offer you common tests to determine the motor abilities of children and adolescents involved in physical education.

Endurance tests

Six minute test.

Run 600; 800; 1000 m.

Forced march – 3000-5000 m.

Sports walking 1000; 2000; 5000 m.

To determine speed endurance.

200 sprint; 300; 400 m.

Tests to determine speed

Frequency of movements when running in place in 1 minute; 30 sec; 10 sec.

Fast run from a low start for 20 m; 30 m; 60 m; 100 m.

Fast run on the move for 20 m; 30 m; 40 m.

Fast run from a high start of 30 m; 40 m; 60 m; 80 m; 100 m.

Relay race: 850 m; 580 m; 4100 m.

With children of primary school age, various relay races (“Fun Starts”) to develop speed.

Tests to determine strength abilities

Dynamometry (determining hand strength).

Pull-up on the bar.

Push-ups from the floor.

Raising straight legs from a hanging position.

From i.p. lying on the mat, hands behind the head, legs bent at the knee joint - raising and lowering the body.

Rope climbing.

Raising the barbell to the chest (50-95% of the maximum).

Barbell snatch (50-90% of maximum weight).

barbell squat (50-90% of maximum weight for time).

Tests to determine speed and strength abilities

Jump up from a place.

Standing long jump.

Standing triple jump.

Five standing jump.

Depth jump.

Throwing a medicine ball from various starting positions with two hands:

a) from behind the head;

b) from behind;

c) bottom-up.

For children of primary school age, throwing a tennis ball from a running start, with one hand, at a distance.

Shot put.

Throwing a grenade from a running start.

Jumping rope on two legs for a time (for one minute).

Tests to determine flexibility

Tilt the torso forward from a graying position, legs together.

From i.p. standing with your feet together and bending your torso forward.

Bridge. When performing a bridge, the distance from the heels to the fingertips of the subject is measured.

Leg extensions to the sides (longitudinal, transverse splits). The distance from the top of the corner to the floor is measured.

Tests to assess coordination abilities

Shuttle run 330 m; 510 m.

Throwing a tennis ball to accurately hit the target.

Zigzag running.

Throwing a tennis ball at a target while standing with your back to the target (throwing the ball over your shoulder or head).

Releasing the stick (the teacher holds the gymnastic stick by the upper end at arm's length, the test taker holds an open hand at arm's length at the lower end of the stick. The teacher releases the stick, the test taker must catch it).

Stand on one leg. The person being tested closes his eyes and stands on one leg, the other is bent at the knee joint and turned out. The heel of the bent leg touches the knee of the supporting leg, hands on the belt. The teacher starts the stopwatch. The indicator of time retention for balance is recorded.

Performing various complex coordination exercises (running high jump, running long jump, hurdles, etc.).