Tests to determine the development of strength abilities. Tests to measure strength abilities Which test determines the level of strength development

In the practice of physical education, quantitative and 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 allow you to measure A almost all muscle groups in standard tasks (flexion and extension of body segments), and also in static and dynamic* efforts (measurement of the athlete’s force in motion

Rice. 12. Control exercises (tests) to assess the level of development of strength, speed and strength abilities and strength endurance

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 sports
abilities and strength endurance the following are used
control exercises: jumping rope (Fig. 12, J),
pull-ups (Fig. 12, 7, 6), push-ups on parallel bars
yakh, from the floor or from the bench (Fig. 12, 9, 10), lifting the body
from a lying position with bent knees (Fig. 12, b),
hanging on bent and half-bent arms (Fig. 12, 14), climb
high bar flip, long jump
hundred with two legs (Fig. 12, 2), triple jump from foot to foot
(option - only on the right and only on the left leg), raise
mania and lowering straight legs to the limiter (Fig. 12, 5),
jump up with a swing (Fig. 12, 1) and without a wave of hands (def.
jumping height is divided), medicine ball throwing (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 serve as a number
pull-ups, push-ups, holding time for a certain
body position, throwing range, jump
kov, etc. I

Most of these control tests have been carried out
research, standards drawn up And levels developed (you
high, medium, low), characterizing different power levels
possibilities. Read more about the criteria for assessing strength abilities
and methods for measuring them can be read in the relevant textbooks.
nicknames and benefits. -

7.3. Speed ​​abilities and the basics of methods for their education 11

Speed ​​abilities are understood as the capabilities of a person that provide him with the performance of motor actions in a minimum period of time for given conditions. There are differences between 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. The speed of a simple reaction is determined by the so-called latent (hidden) period of the reaction - the time period from the moment the signal appears to 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: I) 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 ages from 7 to 2 years. The growth of various indicators of speed continues at a somewhat slower pace from 11 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 continue 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 the functions of an operator V industry, energy 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.

Thus - 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.

1.3.1. Means for developing speed abilities

The means of developing speed are exercises performed at maximum or near-limit speed (i.e., speed exercises). They can be divided into three main groups (V. I. Lyakh, 1997).

1. Exercises that specifically target individual components
nents of speed abilities: a) speed of reaction; b) fast
growth in performing individual movements; c) frequency improvement
movements; d) improvement of starting speed; d) expressway
endurance; e) speed of execution of successive movements
active activities in general (for example, running, swimming, driving
playing the ball).

2. Exercises with a complex (multilateral) impact on everything
basic components of speed abilities(for example, sports
active and outdoor games, relay races, martial arts, etc.).

3. Associated impact exercises: a) on expressways and
all other abilities (speed and strength, speed and
coordination, speed and endurance); b) for speed
new abilities and improvement of motor actions
(in running, swimming, sports games, etc.).

In sports practice, to develop the speed of individual movements, the same exercises are used as to develop explosive strength, but without weights or with weights that do not reduce the speed of movement. In addition, ■ exercises are used that are performed with an incomplete swing, at maximum speed and with a sharp stop of movements, as well as starts and spurts.

To develop the frequency of movements, the following are used: cyclic exercises in conditions that promote an increase in the tempo of movements; running downhill, behind a motorcycle, with a traction device; quick movements of the legs and arms, performed at a high tempo by reducing the swing and then gradually increasing it; exercises to increase the rate of relaxation of muscle groups after their contraction.

To develop speed capabilities in their complex expression, three groups of exercises are used: exercises that are used to develop reaction speed; exercises that are used to develop the speed of individual movements, including for movement over various short distances (from 10 to 100 m); explosive exercises.

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Want to check your general physical fitness level? Let's talk about strength testing! If you perform the recommended number of repetitions with excellent technique, then you have a sufficient level of strength development. And your body is ready to begin performing more complex exercises on the horizontal bar, rings and on the ground, without subjecting itself to excessive stress.

To achieve these simple indicators, you will have to train for several months. This, among other things, will show the seriousness of your intentions and the ability to achieve small goals ON ONE'S OWN.

I’ll tell you right away that the main secret of your success is REGULARITY performing exercises. Skipping one workout sets you back about a week. If you don’t have the time or energy to train, do the training by reducing the load by 50-80% (depending on your condition), but do it. By the way, you will have to make not only physical efforts to ensure REGULARITY workouts, but also use your wits to think about how and where to perform exercises in modern life. Although, in truth, all the answers for this are on my blog through a search :) Now about the standards.

Let me clarify that girls can divide all standards by 2.

IMPORTANT - use the principles of the “ Siberian Horizontal Bar“, and your muscles will receive a load that most strength exercisers do not experience. You will immediately accustom yourself to rational training, which many people come to through trial and error.

By the way, not everyone comes in the end.

Even if you do it only 10 times, it will be 10 pull-ups that will take the breath away from everyone who sees you. Although much more important is the fact that these 10 high-quality pull-ups will be your foundation, on which you can then build a unique structure! Read more about the pull-up technique in the article ““. Why prince? Because the king of upper body exercises is the power out!

2. PUSH-UPS - 30-40 times

It is better to stick to approximately the same proportion of pull-ups in relation to push-ups. 1 to 3 or 1 to 4. There are different opinions here, but practice shows that in this case it is better to take a range, that is, for 10 pull-ups there are approximately 30-40 push-ups. The proportion has been developed over the years and shows an even balance in the development of the strength capabilities of muscle groups. Of course, there may be individual adjustments, and they will certainly arise when you become more experienced, but this will happen later, when you have created the necessary strength base. In the meantime, 30-40 push-ups. You can read more about the push-up technique in, which was published during one of the past “100-day workouts.”

3. SQUATS ON TWO LEGS - 80 times

1:4:8 = pull-ups: push-ups: squats. We carefully strive for this proportion. There should be no jerks, high-speed movements, cheating, springing at the lowest point, nodding of the pelvis or other “jambs” in the technique. The pace is below average. Rationally performed squats, in addition to improving the health of the knee joints, help prevent blood stagnation in the pelvis. We read about the squat technique in, which shares Australian experience with this exercise.

4. AUSTRALIAN PULL-UPS - 20-25 times

An excellent exercise for working the muscles of the back, biceps and forearms at home. We should never forget that our back, in addition to vertical pull-ups on the horizontal bar, also needs horizontal pull-ups. The rationale for this, so as not to repeat yourself, can be read in posts about. You can read about the types of Australian pull-ups in the article.

5. “JUDOSKI” - 10 times

"JUDOSK" requires good flexibility of the thoracic spine, shoulder and wrist joints. However, pay attention to the fact that regular execution of the “JUDOSHES” itself perfectly copes with this task, in addition to perfectly working out the pectoral muscles, shoulder girdle muscles and triceps. By the way, it’s easier to understand the technique of this exercise if you call it “a cat crawling under a fence” :) You can also control the depth of lowering to the floor and the deflection of the thoracic spine using a stick, as shown in the video.

6. Corner push-ups - 15 times

This exercise can be considered an alternative to judoka. If the latter, as I wrote above, act on 3 muscle groups at once, then corner push-ups act more purposefully, affecting the muscles of the shoulder girdle.

7. “SCORPIO” (reverse hyperextensions) – 15 times

We perform it like an adult - with good amplitude, we do the power movement calmly and slowly without jerking. Perform on a table, hyperextension machine, or any other similar device.

Don't look for options on how to avoid this exercise, look for conditions on how to perform it.

Of all the health-improving exercises, this exercise stands out due to its unique effect on the erector muscles of the back, helps to recover from injuries, improves posture, significantly compensating for the negative aspects that arose after we switched from walking on 4 limbs to 2 :)

8. “HORSEMAN” – 1-3 min.

If you have been involved in martial arts, then it will be more clear “mabu” - for wushuists, “kiba-dachi” - for karatekas 🙂 I wrote in more detail about this exercise in the article “ “. If you have long realized the importance of preventing blood stagnation in the pelvic and genitourinary areas, and regularly do the 4 exercises listed in the article at the link in the morning, then I recommend alternating the “Rider” exercise as follows:

• one morning " "
• another morning " "
• another morning " "

9. “BOAT” - 1-3 min.

For a description, see the same article ““. Tightening your glutes is a MUST! It is recommended to perform immediately after the “HORSEMAN” without a break.

10. “SUPERMAN” – 1-3 minutes

It is recommended to perform it immediately after the “BOAT”, or after a short break. While performing the exercise, it is important to maintain a neutral position of the cervical spine, that is, do not throw your head too far back, but also do not tilt it too forward.

Note

This is not a set of exercises, but individual strength tests. That is, you don’t need to do them all. Although, by arranging them in the right sequence and in the right dosage, you can get an excellent complex that works our main muscle groups. But this will be just a special case out of context. Since any complexes are best compiled into a program that pursues specific training goals.

Sincerely, Ruslan Dudnik!

To assess general speed-strength abilities and power in sports, it is recommended to use strength exercises from the Olympic weightlifting program, running up steps, long and high jumps, and medicine ball throws.

Tests to assess speed-strength abilities and power using a barbell

Barbell chest lift

Figure 1. Barbell chest clean

This test is aimed at assessing power.

To carry out the test, you must have a standard 20 kg bar, two locks, a barbell frame and enough weight plates to perform maximum efforts with the ability to vary the weights in the 2.5 kg range.

The weight is selected according to the testing protocol 1.

Performance:

The subject approaches a barbell located on the floor, feet shoulder-width apart. Squats and grabs the barbell with a straight grip slightly wider than shoulder-width apart, with the shoulder blades retracted (Figure 1, a). Extending his legs, the athlete lifts the barbell onto his hips (Figure 1, b). Then, making a powerful upward movement with his whole body, the subject lifts the barbell (Figure 1, c) and, squatting, catches it on his chest (Figure 1, d). At the end of the exercise, the athlete straightens his legs, holding the barbell on his chest.

Bench Press Using Myotest or Keiser Devices

The test is aimed at assessing the power, strength, and speed developed by the pectoralis major muscles, anterior deltoids and triceps. In sports practice, two testing approaches are used. The differences relate to the weight used.

Both the first and second options can be performed using either the Myotest or Keiser devices, which are attached to the barbell (in different ways - see Figures 2 and 3). The difference between the technologies is that Myotest requires movement based on a signal from the device, while Keiser does not. For convenience, the first testing approach is described using Myotest equipment, and the second using Keiser:

1) To carry out the test, you must have a Myotest device, a bench and a barbell weighing 40 kg.

Figure 2. Bench press using Myotest technology

The athlete lies down on a bench and picks up a barbell approximately shoulder-width apart. During the test, your buttocks should be pressed firmly to the bench and your feet to the floor. At the first signal from the Myotest device, the subject bends his arms, touching the barbell to his chest approximately at the axillary line. At the second signal, the athlete sharply straightens his arms. The subject's task is to demonstrate maximum power. You are given 3 attempts. Myotest technology records the following indicators: power, strength, and speed.

In addition, Myotest technology allows you to evaluate power capacity - for this, you can set the number of repetitions performed on the device up to 15 in a row.

The disadvantage of the technique is the use of a standard weight regardless of the body weight of the subject. To level out this aspect, the NHL uses a protocol according to which the weight of the burden is 70-80% of the subject’s body weight (Table 1).

2) To conduct the test, you must have Keiser equipment, a bench and a barbell with a sufficient number of “pancakes” to form a given weight.

Figure 3. Barbell Bench Press Using the Keiser Device

The athlete lies down on a bench and takes a barbell (of a certain mass according to Table 1) approximately shoulder-width apart. During the test, your buttocks should be pressed firmly to the bench and your feet to the floor. When moving the barbell down, the subject must touch the barbell to the chest approximately at the axillary line; when moving up, with a sharp movement, fully straighten the arms. The subject's task is to demonstrate maximum power. You are given 3 attempts. Two indicators are recorded: power (W) and power (W/kg).

Table 1. Scale for determining the weight of the burden

Table 2. Rating scale for NHL hockey players

Tests to assess speed-strength abilities and power using other equipment

Margaria test

To assess maximum anaerobic-alactate power in field conditions, the Margaria test is used. To perform it, you must have a timing system, as well as a staircase consisting of at least 9 steps, in front of which there is a flat 6-meter zone (Figure 4). The first sensors of the timing system are installed at step 3, and the second at step 9.

Performance:

Figure 4. Schematic representation of the Margaria test

The subject stands 6 meters in front of the stairs. The task is to run up it as quickly as possible. When the athlete runs up to the 3rd step, the stopwatch starts, and at the 9th step, it turns off. In this way, the time it takes to cover the distance between these steps is recorded (Figure 4).

To obtain the final result, the obtained data is substituted into the formula:

P = (m x 9.807 * h)/t, (11.5)

where: P - anaerobic-alactate power, W; m is the subject’s body weight, kg; h is the vertical height between the first and second sensors of the timing system, m; t - running time from 1 to 2 sensors of the timing system, sec.

Table 3. Selected literature data on the results of the Margaria test

The main disadvantages and difficulties of this technique include:

1) the subjective attitude of the subjects to testing - most often the fear of getting injured, especially at maximum speed);

2) different abilities of the subjects to show maximum speed precisely under specific conditions of running up the stairs;

3) a small amount of information received about the dynamics of speed during testing;

4) difficulties in selecting a staircase standardized in terms of inclination, number and height of steps.

Torso turns to the side using an isokinetic simulator

Figure 5. Lateral torso rotation using an isokinetic machine.

The test is aimed at assessing the power exerted in a movement similar in its external structure to throwing a puck. To carry out the test, you must have an isokinetic simulator, which (due to the high cost) somewhat complicates the use of this approach.

Performance:

The subject stands at a distance of about 1 meter with his right side to the handle of the simulator, legs slightly wider than shoulders, bent at the knees, the body is turned towards the handle, which the subject takes with two arms slightly bent at the elbows at chest level - this is the starting position (Figure 5). When ready, the athlete sharply turns the body and arms approximately 180° to the left with maximum effort, after which he calmly returns to the starting position. The subject makes several attempts, followed by rest until complete recovery. The test is then repeated in the other direction.

A feature of isokinetic simulators is that all movements, regardless of the effort applied, are performed at a strictly fixed speed. Thus, the built-in computerized system automatically determines the power of the applied forces. The result obtained is recorded.

Table 5. Rating scale for NHL hockey players

Jump tests to evaluate speed-strength abilities and power

Standing long jump

Figure 6. Standing long jump

Performance:

The athlete approaches the starting line, feet are placed shoulder-width apart or slightly wider. Then the athlete raises his arms up, simultaneously bending at the lower back and rising onto his toes. After this, he smoothly, but quickly enough, lowers his hands down and back; simultaneously lowers himself onto the entire foot, bends his legs at the knee and hip joints, leaning forward so that the shoulders are in front of the feet and the hip joints are above the toes.

Next, extension is performed in the knee and ankle joints. After repulsion, the jumper straightens his body. Then he bends his legs at the knee and hip joints and pulls them towards his chest. At the same time, the arms are moved back and down, after which the athlete straightens his legs at the knee joints, bringing his feet forward to the landing site.

At the moment the feet touch the landing site, the subject actively moves his arms forward, simultaneously bends his legs at the knee joints and pulls his pelvis towards the landing site - the flight phase ends. The jump distance is fixed at the closest

to the starting line of the body part at the moment of landing. After stopping, the jumper straightens up, takes two steps forward and leaves the landing site.

Based on the results of examinations of more than 100 hockey players from various KHL clubs (Zankovets V.E., Popov V.P.), a rating scale was created for this test:

Table 6. Rating scale for hockey players at the KHL level

In the literature on hockey, you can find a scale for hockey players under 21 years old, created by Yu.V. Nikonov:

Table 7. Normative assessments of physical fitness for students of the highest sports skill groups of the Higher School of Medicine (19, 20 years old)

Triple jump

Figure 7. Triple jump

The triple jump is a track and field discipline adopted from the Olympic Games, where it has been used since 1986. To perform the test, you must have a centimeter measuring tape.

Technically, the triple jump consists of three elements:

1) “leap”;

3) “jump”.

Performance:

The subject accelerates along the track to the take-off block. The jump begins from the bar and the length of the jump is measured from the same point.

Start element- jump, the first touch behind the bar is made with the same leg with which the athlete pushed off.

After this, the second element of the jump is performed - a step (the other leg touches the ground).

Final element- this is the jump itself, and the subject lands as if he were doing a standing long jump.

The jump is performed in one of two ways: from the right foot - “right, right, left” or from the left foot - “left, left, right”.

Measure the distance from the starting line to the heel closest to the line. The best result is counted.

Fivefold jump

To perform the test, you must have a measuring tape.

Performance:

The jump is made from the starting position with feet shoulder-width apart, knees half bent, arms pulled back, body leaned forward.

The subject swings his arms and, pushing off with both legs, jumps from the starting line to the maximum possible distance, followed by landing on two legs, as in a long jump.

The second, third, fourth and fifth jumps are performed with pushes of one leg - alternately right-left-right-left (or vice versa), while after the last jump the subject lands on two legs. The jump distance is recorded at the part of the body closest to the starting line at the moment of landing.

There is another version of this test, during which the subject performs all five jumps with two legs. In other words, five long jumps in a row.

Table 8. Indicators of the level of preparedness of highly qualified hockey players, recommended by the Russian Hockey Federation

Table 9. Evaluation of highly qualified hockey players according to V.P. Savin

Table 10. Normative assessments of physical fitness for students of groups of higher sportsmanship of VSM, goalkeepers (19,20 years old)

Tenfold jump

To perform the test, you must have a measuring tape.

Performance:

During this test, the subject takes the starting position as if doing a standing long jump. Then the subject makes ten jumps from foot to foot, landing after the last one on two legs. The jump distance is recorded at the part of the body closest to the starting line at the moment of landing.

As in the previous test, there is another variation of this control exercise, during which the subject performs all ten jumps in a row, landing on two feet after each.

Table 11. Normative assessments of physical fitness for students of the highest sports skill groups of the Higher School of Medicine (19,20 years old)

Poor balance and coordination, weak or insufficiently flexible arms, hips and legs, poor posture, and lack of core strength are all factors resulting from physical inactivity that cause people to trip, fall, or injure themselves. health deteriorates and premature death occurs.

Most people don't realize their fitness is declining until they have an accident or lose the ability to move as well as they used to. Of course, nothing is impossible, but already at this stage, the notorious reversal will be much more difficult to do.

Fortunately, there are very simple tests that can help you understand the current state of affairs.

Simple "sit test" can even predict your life expectancy.

The way you sit and get up from the floor is thought to indicate your risk of death within the next six years or so.

These simple movement tests are based on the idea that there is a link between mobility and health, and if you find it difficult to perform them, let this be an incentive to get back in shape.

“Whether you go to the gym occasionally or you're a cross-fit professional, everyone should be able to perform a few moves. They serve as a foundation, and most likely you already do variations of them every day without even realizing it.

So, a lot of everyday movements are essentially squats... For example, you pick up something after dropping it, or pick up your pet..."

When you find it difficult to perform movements such as squatting to pick something up off the floor or walking up the stairs, your overall quality of life begins to decline as lack of mobility leads to more inactivity.

Sitting is an independent risk factor for the development of chronic diseases and premature death.

Push-ups: Assess upper body and core strength

A strong core and upper body allows you to maintain good posture, balance and stability, and make everyday movements like reaching and bending easier and safer.

Exercises that will help assess core strength are classic push-ups and planks.

How to do push-ups and what it means if you can't do them

Here's a quick rundown of the basics of proper form:

• Start in the top plank position. The back and legs should be flat and straight, rest on your toes; the body is tense; The arms are at chest level, the forearms are fully straightened. Separately, make sure that your head is not tilted forward - it should be in line with your back.
• Slowly bend your arms to 90 degrees, lowering your chest toward the floor to gently touch the surface.
  Pause by contracting your core for 3 seconds and then push yourself back up. Your arms should be straight, do not squeeze your elbows.
• Pay attention to the position of your elbows. The ideal angle from the side surfaces of the body is about 45 degrees. This will effectively work your chest muscles and prevent overexertion injuries.
• Inhale as you lower, and exhale as you rise; breathe through your nose, not your mouth.

An inability to perform push-ups correctly can indicate a number of problem areas, depending on your weaknesses:

• Inability to bend your elbows and lower your chest all the way down means you lack strength in your arms, shoulders, and chest.
• An inability to hold your back and legs in a rigid, flat position, causing your hips or lower back to sag, indicates weakness in your core and/or buttocks.

Forearm Plank: Assess Core Strength

To perform a forearm plank, you need to lift your torso off the ground, trying to keep it in a straight line, balancing on your toes and elbows. Getting into the right position is easy, but maintaining it requires strength and endurance in your abdomen, back, and core.

A strong core will also help prevent back pain and maintain your continence. To engage your core, pull your belly button in. The navel is attached to the transverse abdominal muscles - that inner lining that holds the intestines from the inside and provides strong support to the spine and vertebrae, like a belt.

Therefore, by drawing it in, you begin to contract the deep-lying internal transverse abdominal muscles. In this position, keeping your back straight, in line with your neck, you need to stay from 30 to 60 seconds. If you can hold it for at least two minutes, then that's a great start.

If core strength is lacking, this will be indicated by poor hip alignment—sagging downward or riding up in an inverted “V” shape. If you're unable to hold a plank for about two minutes, you may still be carrying too much weight and could use a few pounds off.

Squats: Assess hip flexibility, balance and leg strength

• Starting position: standing, feet slightly wider than shoulder-width apart. Keep your back in a neutral position and your knees in the center of your legs.
• Slowly bend your knees, hips, and ankles, lowering yourself to a 90-degree angle. Make sure your hips are in line with your knees and your knees are in line with your ankles.
• Return to the starting position.
• Inhale as you lower, and exhale as you return to the starting position.

What does it mean if you can't do a squat correctly?

• Failure to bend your knees and ankles, thereby preventing the hip joint from moving back, causes you to lift up on your toes. This indicates tightness in the hip extensors and/or hamstrings and it would be wise to start working on improving hip flexibility.
• If the knees turn inward when lowering or lifting, this indicates weakness in the muscles of the hamstrings and buttocks.

Dumbbell Overhead Press: Assess Shoulder Strength and Range of Motion

Standing overhead dumbbell presses will test your shoulder strength and range of motion. Research has shown that standing during this exercise engages a variety of muscles much better than performing this exercise while sitting. For example, compared to the seated overhead dumbbell press, this standing exercise results in:

• 8 percent increased muscle activation on the front of the shoulder (anterior deltoid)
• 24 percent increased muscle activation in the back of the shoulder (posterior deltoid)
• 23 percent increase in biceps muscle activation

To properly perform a dumbbell overhead press, stand with your feet shoulder-width apart and hold one dumbbell of the appropriate weight in your hands. Try not to use too heavy a weight because it will just make your form worse. For this exercise you need to perform at least 8 to 12 repetitions.

With your palms facing inward, lift the weight to the starting position, at shoulder level.

Correct form is very important at the beginning and end of this exercise. Raise the weight above your head with your arms fully extended, and then lower the weight back down to your shoulders. Movements should be performed smoothly and gradually, control them and avoid jerking.

• Inability to straighten the arms straight overhead suggests a lack of range of motion in the shoulder girdle and weakness of the back muscles.
• If you arch your back when lifting weights, you likely have a weak core, causing poor stability, or tight hip flexors, preventing you from aligning your hips and knees properly.

Forward Lunges: Assess Balance and Coordination

Stationary and walking lunges help build a strong lower body by improving balance, flexibility, and hip stability. This is important for everyday movements, such as climbing stairs. I like to incorporate simple movement exercises into my daily routine outside of my regular workout, and lunges are easy to do from room to room, for example.

I suggest doing about 30 lunges throughout the day, whenever you get up and move. I usually do them when I walk from the office to the kitchen several times a day. The only thing is to make sure that the trousers do not fit too tightly.

The only difference between stationary and walking lunges is that in the second case, you throw yourself forward, and in the first, you return to the starting position. Any type is suitable for testing.

To perform a stationary lunge:

• Stand up. Feet shoulder width apart. Then take a long step forward with your right foot. The heel of your front foot should be firmly on the floor.
• Keeping your upper body straight, lower yourself into a lunge position, lowering your left knee toward the floor. Stop with just your knee touching the floor, without lifting the heel of your right foot from the floor. Ideally, both legs should be bent at a 90-degree angle and the knee of the front leg should be directly above the foot of the front leg.
• Pause for a second, and then push off from your right foot to return to the starting position. Repeat with the other leg.

The following may indicate your weak points:

• You're not coming forward far enough. This indicates weak glutes and/or lack of flexibility in the hip flexors or hamstrings. Strengthening and increasing flexibility in these areas will allow you to step further and bend deeper.
• Leaning your chest too far forward. A slight forward movement is natural, but excessive leaning indicates weakness in the gluteal and core muscles. Be sure to engage your glutes and thighs as you perform this movement, and try not to lean forward.

Functional movement is an integral part of health and longevity.

If you maintain good functional movement, balance, flexibility and coordination, there is nothing stopping you from staying active as you age. Decreased quality of life, along with deteriorating health, is a consequence of limited mobility and subsequent inactivity.

When you stop moving, your body inevitably begins to wither. The five simple movement tests discussed above are an easy way to find out your weak areas and what you need to work on.

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 while (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.).