Antipyretics for children are prescribed by a pediatrician. But there are emergency situations for fever when the child needs to be given medicine immediately. Then the parents take responsibility and use antipyretic drugs. What is allowed to be given to infants? How can you lower the temperature in older children? What medications are the safest?

Self-control is a method of self-observation of the state of your body during exercise. physical exercise and sports.

Self-control is necessary to ensure that exercises have a training effect and do not cause health problems. Self-monitoring consists of simple publicly available observation techniques consisting of taking into account subjective indicators (well-being, sleep, appetite, desire to exercise, exercise tolerance, etc.) and objective indicators (weight, pulse, spirometry, respiratory rate, blood pressure, dynamometry). Self-control must be carried out during all periods of training and even during rest. Self-control has not only educational value, but also teaches you to be more conscious about your activities, to observe the rules of personal and public hygiene, study, work, life and rest. The results of self-control should be regularly recorded in a special self-control diary.

Subjective indicators of self-control

Mood. A very significant indicator reflecting the mental state of those involved in physical exercises. Exercise should always be fun. The mood can be considered good when a person is confident, calm, and cheerful; satisfactory - when the emotional state is unstable and unsatisfactory when a person is upset, confused, depressed.

Well-being. It is one of the important indicators for assessing physical condition and the effect of physical exercise on the body. Those who exercise usually feel unwell due to illness or when the functional capabilities of the body do not correspond to the level of physical activity performed. The state of health can be good (feeling of strength and vigor, desire to exercise), satisfactory (lethargy, loss of strength), unsatisfactory (noticeable weakness, fatigue, headaches, increased heart rate and blood pressure at rest, etc.).

Fatigue. Fatigue is a physiological state of the body, manifested in a decrease in performance as a result of work performed. It is a means of training and increasing performance. Normally, fatigue should subside 2-3 hours after exercise. If it lasts longer, this indicates the inadequacy of the selected physical activity. Fatigue should be fought when it begins to turn into overwork, i.e. when fatigue does not disappear the next morning after training. An approximate diagram of external signs of fatigue is shown in Table 1.

Dream. Most effective means restoring the body's performance after physical exercise is sleep. Sleep is critical to recovery nervous system. Sleep is deep, sound, and comes immediately - causing a feeling of vigor and a surge of strength. When characterizing sleep, the duration and depth of sleep, its disturbances (difficulty falling asleep, restless sleep, insomnia, lack of sleep, etc.) are noted.

Table 1. External signs of fatigue during physical exercise (according to N.B. Tanbian)

	Fatigue level
small	significant	sharp (large)
Skin coloring	slight redness	Significant redness	Sharp redness or paleness, cyanosis
Sweating	Small	Large (shoulder girdle)	Very large (entire body), salt appears on the temples, on the shirt, undershirt
Movement	Fast gait	Uncertain step, swaying	Sharp swaying, lag when walking, running, mountaineering
Attention	Good, error-free execution of instructions	Inaccuracy in command execution, errors when changing directions	Slow execution of commands, only loud commands are perceived
Well-being	No complaints	Complaints of fatigue, leg pain, shortness of breath, palpitations	Complaints of fatigue, leg pain, shortness of breath, headache, "burning" in the chest, nausea

Appetite. The more a person moves and exercises, the better he should eat, as the body’s need for energy substances increases. Appetite, as we know, is unstable; it is easily disrupted by illness and illness, or by overwork. With a lot of intense exercise, appetite can sharply decrease.

Performance. Rated as increased, normal and decreased. With the correct organization of the training process in dynamics, the working capacity should increase.

Load tolerance. Is an important indicator assessing the adequacy physical activity functional capabilities of the student.

Objective indicators of self-control

Pulse. Currently, heart rate is considered one of the main and most accessible indicators characterizing the state of the heart. vascular system and her response to physical activity. The pulse rate of a healthy untrained person at rest usually ranges from 75-80 beats / min for women, and 65-70 beats / min for men. In athletes, the pulse rate decreases to 50-60 beats / min, and this decrease is observed with an increase in fitness. The heart rate is determined by palpation on the carotid or radial arteries after 3 minutes of rest, for 10, 15 or 30 seconds, after which the obtained values are recalculated per minute. Heart rate measurement is carried out immediately in the first 10 With after work. For control, it is important how the heart rate reacts to the load and whether it decreases quickly after the load. The student should monitor this indicator, comparing heart rate at rest and after exercise. At low and medium loads, heart rate recovery within 10-15 minutes is considered normal.

If the student’s heart rate at rest in the morning or before each lesson is constant, then we can talk about good recovery body after the previous lesson. If the heart rate is higher, then the body has not recovered.

Respiratory rate (RR) and vital capacity. Breathing at rest should be rhythmic and deep. The normal respiratory rate in an adult is 14-18 times per minute. Under load it increases 2-2.5 times. An important indicator of respiratory function is the vital capacity of the lungs (VC) - the volume of air obtained during the maximum exhalation made after the maximum inhalation. Normally, women have 2.5 - 4 l, men = 3.5-5 l.

Weight. To determine normal weight, various weight and height indices are used. Broca's index is widely used in practice.

Normal body weight for people tall:

from 155 to 165 cm = body length-100

165-175 cm = body length-105
175 cm and above = body length -110

Blood pressure (BP). Systolic pressure (max) is the pressure during systole (contraction) of the heart, when it reaches its greatest value throughout cardiac cycle. Diastolic pressure (min) - is determined at the end of diastole (relaxation) of the heart, when it reaches its minimum value throughout the cardiac cycle.

Normal blood pressure values (systolic and diastolic) are determined by the following formulas:

men: BP SIST = 109 + 0.5 x age + 0.1 x body weight BPdiasg = 74 + 0.1 x age + 0.15 x body weight

women: BP IST = 102 + 0.7 x age + 0.15 x body weight BP IST = 78 + 0.17 x age + 0.1 x body weight

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Ural State College named after. Polzunova

Specialty "Commerce"

Self-control methods

Completed by: 2nd year student

Shpakovskaya Ekaterina Dmitrievna

Ekaterinburg - 2014

1. Self-control, its goals, objectives and methods

2. Subjective and objective indicators of self-control

3. Self-control diary

Conclusion

Bibliography

1. Self-control, its goals, objectives and methods

Self-control- regular monitoring of your health, physical development and physical fitness and their changes under the influence of regular exercise and sports.

Self-control tasks

1) Expand knowledge about physical development.

2) Acquire skills in assessing psychophysical fitness.

3) Familiarize yourself with the simplest available methods of self-control.

4) Determine the level of physical development, fitness and health in order to adjust the load when engaging in physical education and sports.

Self-monitoring allows you to promptly identify the adverse effects of physical exercise on the body. Basic methods of self-control: instrumental, visual.

The purpose of self-control- regular observations in simple and accessible ways of physical development, the state of your body, the influence of physical exercise or a specific sport on it. For self-control to be effective, it is necessary to have an idea of the body’s energy expenditure. For neuropsychic and muscle tension arising when performing educational activities in combination with a systematic load, it is important to know the time intervals for rest and restoration of mental and physical performance, as well as techniques, means and methods with which you can more effectively restore the functionality of the body.

2. Subjective and objective indicators of self-control

The results of self-control should be regularly recorded in a special self-control diary. When starting to manage it, it is necessary to decide on specific indicators (objective and subjective) of the functional state of the body. To begin with, you can limit yourself to such indicators as well-being (good, satisfactory, poor), sleep (duration, depth, disturbances), appetite (good, satisfactory, poor). A low subjective assessment of each of these indicators can serve as a signal of a deterioration in the body’s condition, be the result of overwork or emerging ill health.

By recording, for example, in a self-monitoring diary, heart rate measurements (at rest and during physical exercise), the state of the cardiovascular system and the body as a whole. A change in breathing rate can also serve as an objective indicator: with increasing training, the breathing rate at rest becomes less frequent, and recovery after physical activity occurs relatively quickly.

What indicators available for self-monitoring will reflect the state of the cardiovascular system under these loads? First of all, the heart rate (HR) is the pulse. There are several methods for measuring heart rate. The simplest of them - palpation - is palpation and counting of pulse waves on the carotid, temporal and other arteries accessible to palpation. Most often, the pulse rate is determined at the radial artery of the base thumb. After intense exercise, accompanied by an increase in heart rate to 170 beats/min and above, counting heartbeats in the area of the apical impulse of the heart - in the area of the fifth intercostal space - will be more reliable.

At rest, the pulse can be counted not only per minute, but also at 10, 15, 30-second intervals. Immediately after exercise, the pulse is usually counted in a 10-second interval. This allows you to more accurately determine the moment of pulse recovery. Normally, in an untrained adult, the pulse rate ranges from 60-89 beats / min. Women's pulse is 7-10 beats/min faster than men of the same age. A pulse rate of 40 beats / min or less is a sign of a well-trained heart, or a consequence of some kind of pathology. If during physical activity the pulse rate is 100-130 beats / min., This is evidence of its low intensity, 130-150 beats / min. characterizes a load of medium intensity, 150-170 beats/min. in intensity above average, increased heart rate up to 170-100 beats / min., typical for maximum load. So, according to some data, the heart rate at maximum load, depending on age, can be: at 25 years old - 200, at 30 years old - 194, at 35 - 188, at 40 - 183, at 45 - 176, at 50 - 171, at 55 - 165, at 60 - 159, at 65 153 beats/min. These indicators can serve as a guide for self-control.

Studies show that the load, accompanied by a pulse of 120-130 beats / min, causes a significant increase in systolic blood output (i.e., the volume of blood expelled from the heart during its contraction), and its value at the same time is 90.5% of the maximum possible. A further increase in the intensity of muscle work and an increase in heart rate to 180 beats/min causes a slight increase in systolic blood volume. This suggests that loads that contribute to training cardiac endurance should take place at a heart rate of at least 120-130 beats/min. An important indicator characterizing the function of the cardiovascular system is the level of blood pressure (BP). U healthy person the maximum pressure (systolic), depending on age, is 100-125 mm. rt. Art., minimum (diastolic) - 65-85 mm. rt. Art. During physical activity, the maximum pressure in athletes and physically trained people can reach 200-250 mm. rt. Art. or more, and the minimum decrease to 50 mm. rt. Art. and below. Rapid recovery (within a few minutes) of pressure indicators indicates the body’s preparedness for this load.

instrumental visual physical health

3. Self-control diary

For a self-control diary, it is enough to use a small notebook. Self-monitoring readings and dates are entered in the columns.

The diary consists of two parts. One of them should indicate the content and nature of the educational and training work (volume and intensity, pulse rate during its implementation, duration of recovery after exercise). The other notes the magnitude of the load of the previous workout and the accompanying well-being during wakefulness and sleep, appetite, and performance. Qualified athletes are recommended to take into account their mood (for example, reluctance to train), the results of the reaction to some functional tests, the dynamics of vital capacity of the lungs, general performance and other indicators. Self-monitoring is necessary for all students, graduate students, interns, teachers and staff involved in physical exercise, but it is especially important for individuals with health conditions. Self-monitoring data helps the teacher, trainer, instructor and the students themselves to monitor and regulate the correct selection of means and methods for conducting physical education and academic training classes, and to manage these processes in a certain way.

The following is suggested as a form of keeping a diary.

Well-being is assessed as “good”, “satisfactory” and “bad”; At the same time, the nature of unusual sensations is recorded. Sleep is assessed by duration and depth, and its disturbances are noted (difficulty falling asleep, restless sleep, insomnia, lack of sleep, etc.). Appetite is characterized as good, satisfactory, reduced and poor. Painful sensations are recorded according to their location, nature (sharp, dull, cutting) and strength of manifestation.

Body weight is determined periodically (1-2 times a month) in the morning on an empty stomach, on the same scales, in the same clothes. In the first period of training, body weight usually decreases, then stabilizes, and then slightly increases due to the increase in muscle mass. If there is a sharp decrease in body weight, you should consult a doctor.

Training loads are recorded briefly. Together with other indicators of self-control, they make it possible to explain various deviations in the state of the body.

Violations of the regime. The diary notes the nature of the violation: non-compliance with the alternation of work and rest, violation of the diet, use alcoholic drinks, smoking, etc. For example, drinking alcoholic beverages immediately has a negative impact on the state of the cardiovascular system, heart rate increases sharply and leads to a decrease in athletic performance.

Sports results show whether the means and methods of training sessions are used correctly or incorrectly. Their analysis can reveal additional reserves for the growth of physical fitness and sportsmanship.

Assessment of physical development using anthropometric changes makes it possible to determine the level and characteristics of physical development, the degree of its correspondence to gender and age, identify existing deviations, and also determine the dynamics of physical development under the influence of physical exercises and various types sports

Conclusion

Self-control- these are regular independent observations of those engaged in the state of their health, physical development, and the effect of physical exercise and sports on the body. Self-monitoring significantly complements the information obtained during medical examination and pedagogical control. It not only has an educational value, but also teaches you to be more conscious about your studies, to observe the rules of personal and collective hygiene, a reasonable daily routine, a regimen of study, work, life and rest. Based on the results of self-control, you can evaluate your body’s response to physical activity during physical exercise, participation in mass sports and recreational activities, and sporting events, as well as during hardening procedures. Self-monitoring is necessary for all students, graduate students, teachers and staff, and especially for those with health problems.

Self-monitoring data is recorded in a diary; they help the teacher and trainer, who themselves are involved in monitoring and regulating the correct selection of means and methods of conducting educational and training sessions.

Bibliography

1. Theory and methods of physical education. Textbook for the Institute of Physics. culture. Under the general editorship. L.P. Matveeva and F.D. Novikova. Ed. 2nd, rev. And additional (In 2-hour volumes). M., "Physical Education and Sports", 1976.

2. Basics of sports training. Textbook for the Institute of Physics. culture. Edited by L.P. Matveev. M., "Physical education and sport", 1977.

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Self-control indicators

Self-control indicators include:

1. Subjective indicators - mainly depend on the student’s own feelings; his motives, mood, emotional and mental situation of his life conditions, etc. are of no small importance:

Well-being,

Desire to train

Appetite,

Painful sensations, etc.

Subjective indicators are assessed using a 4-point system:

5 - excellent,

4 - good

3 - satisfactory,

2 - unsatisfactory.

2. Objective indicators - indicators of the body’s activity that do not depend on our consciousness, motives, mood, emotional and mental environment of its living conditions, etc.:

- anthropometric indicators- objective data on physical development, the severity of anthropometric signs, namely:

- somatometric indicators- body length and weight, circumference chest(rest, full inhalation and exhalation), thighs, shins, forearms, etc.;

- physiometric indicators- vital capacity of the lungs (VC), muscle strength of the arms, back strength;

- somatoscopic indicators- condition of the musculoskeletal system, degree of fat deposition, proportionality;

- physiological indicators- indicators of the activity of the functioning of organs and systems of the body: heart rate (HR), blood pressure (BP), respiratory rate (RR), blood composition, etc., and it is not unimportant to obtain data:

Sh at rest;

- samples,

- commonly used loads in a particular type of physical exercise.

Self-control methods

1. Assessment of physical development and physique

for males

IBM=DT-100, with height from 155 cm to 164.5 cm

IBM=DT-105, with height from 165 cm to 173.5 cm

IBM=DT - 110, with height above 174 cm

for females

IBZH=DT-108, with height from 155 cm to 164.5 cm

IBZH=DT-113, with height from 165 cm to 173.5 cm

IBZH=DT - 118, with height above 174 cm,

where DT is body length in cm.

Percentage of information security (%IB) - used to estimate actual body weight:

If %IB within 90-110%, then the weight is within normal limits, less than 90% is underweight, more than 110% is overweight.

To determine the body type, it is necessary to determine: The Pigne index - the harmony of indicators of height, weight and chest development ( respiratory system) and Strength Index - the harmony of muscle development. These indicators are decisive. And also the Rohrer Index - the average density of the tissues of the individual’s body.

Rohrer index: IR =

Pinier index: IP= DT (cm) - MT (kg) - OGK p (cm)

Strength Index: IP = ,

where SM is hand muscle strength (best)

Each indicator is assigned a certain score in accordance with the gender of the individual (Table 2). For IP, 0 points are assigned to persons with asthenic and normosthenic body types according to IP, and 3 points to persons with hypersthenic and lipid body types according to IP. Scores 0 and 3 indicate poor muscle development.

Table 2. Point system for determining body type

All points received for indicators are summed up and the body type is determined. However, it should be noted that persons with underdeveloped (0 or 3 points) and normal muscles (1 point) cannot have a muscular body type by definition.

2. Assessment of the level of functioning and development of the respiratory system.

Vital - the volume of air exhaled during a full (maximum) inhalation and a full (maximum) exhalation.

Proper vital capacity (VEL) - is calculated to estimate the actual vital capacity.

JEL m = (40 * DT (cm)) + (30 * MT (kg)) - 4400 (ml)

JEL w = (40 * DT (cm)) + (10 * MT (kg)) - 3800 (ml)

%JEL = .

If it is within 90-95%, then it is satisfactory, if 95-105% is good, 105% and more is excellent.

Life index - ratio of vital capacity to body weight:

Normally, for boys it is 60-70, for girls it is 50-60.

Exercise spirometry - used to assess the functional state of the bronchopulmonary system: during preventive examinations, to identify the impact on workers in unfavorable production conditions, to resolve the issue of the completeness of recovery from acute pulmonary diseases or exacerbations of chronic diseases, assess the results of treatment, clarify the pathogenesis of the disease and substantiate the rational pathogenetic therapy, assessment of the long-term results and dynamics of the disease in the process of dispensary observation, during examination of the ability to work and employment of patients.

A load spirometer allows you to measure forced expiratory volumetric flow rate (FFE), which can be used to assess the state of bronchial conduction, the main mechanism of pulmonary respiration disorders.

TEFV is measured in liters per second and depends on gender, age, height and airway status.

Method: after a deep breath and a short delay, exhale with maximum force and speed - a quick short exhalation in 1-2 seconds. The number closest to the indicator is fixed. Repeat the procedure 2-3 times. The best result is taken into account.

Evaluation of results

Deviations from the norm

Stange test - a test with holding your breath while inhaling, characterizes the correspondence of vital capacity to weight and height indicators and the internal respiration system (gas exchange in the lungs and tissues of the body).

More than 90 sec. - Great

60 - 90 sec. - Fine

30 - 60 sec. - satisfactory

Less than 30 sec. - Badly

Genchi test - a test with holding your breath while exhaling, characterizes mainly the internal respiration system (gas exchange in the lungs and tissues of the body)

More than 45 sec. - Fine

35-45 sec. - norm

20-35 satisfactory

Less than 20 sec. - Badly

Rosenthal test

The test serves to assess the functional state of the external respiratory system in athletes.

The subject performs 5 measurements of vital capacity at 15-second intervals.

In healthy people, the same values of vital capacity or increasing ones are determined. For diseases of the respiratory tract, circulatory system, fatigue, overtraining. When the functional state of the nervous system decreases, the results of repeated measurements decrease (Tsirkin V.I., 1998).

3. Assessment of the level of functioning and development of the cardiovascular system (CVS)

Heart rate

The cardiovascular system is one of the first to respond to any change in the body. The most accessible indicator of the state of the cardiovascular system is pulse (heart rate). The simplest method of measuring the resting pulse is to feel it on the radial artery of the forearm with the index, middle and ring fingers. Pulse data is recorded as the number of pulsations per minute. The pulse is counted while sitting for 10 seconds (15 seconds) and multiplied by 6 (4). At rest pulse depends on gender, age and functional state. The newborn's pulse is 130-140 beats per minute. In adults, it ranges from 60 to 80 beats per minute, in women it is usually higher than in men. Well-trained people have less than 60 beats/min.


	Severe tachycardia
	Moderate tachycardia
	Normocardia
	Moderate bradycardia
	Severe bradycardia

Arterial pressure

HELL- an indicator of hemodynamics and characterizes the condition not only SSS, but also its regulatory component - CNS.

Proper blood pressure is calculated to estimate actual blood pressure.

ADS m = 109 + 0.5V + 0.1MT

ADD m = 74 + 0.1V + 0.15MT

ADS w = 102 + 0.7V + 0.15MT

ADD w = 78 + 0.17V + 0.1MT

B - age in years, MT - body weight in kg.

Orthostatic test - assessment of autonomic (regulatory) functions of the cardiovascular system. Defined as the difference in heart rate in a lying and standing position. In a lying position after a 5-minute rest, calculate your heart rate for 1 minute. Then calmly stand up and after 2-3 seconds, calculate your heart rate for 10 seconds. and multiply by 6. The heart rate in the lying position is subtracted from the standing heart rate.

Tests to assess functional readiness (assessment of the interaction and fitness of the cardiovascular (CV) and respiratory (RS) systems).

The cardiovascular system is one of the first to respond to muscle activity. The pulse rate can reach 200-240 beats/min. The simplest method of determining the pulse in this case is to measure it by the beats of the apex of the heart in the region of the 5th intercostal space. Measurements are performed no later than 2-3 seconds after the end of the load.

Rufier index

In a sitting position, after 5 minutes of rest, count the pulse for 30 seconds (2-3 times to obtain the same indicators). The resulting value is multiplied by 2 - P1. Then do 30 deep, even squats for 30 seconds. (tempo - 1 time per 1 second). After finishing the squats, immediately on the first 10 seconds rest, measure the pulse in a standing position - P2 and immediately sit down. The last pulse measurement is carried out after 1 minute. after finishing squats, in a sitting position, also in 10 sec. - P3. The results of 10 second measurements are multiplied by 6.

To obtain more accurate resting heart rate values, P1 measurements can be carried out over a longer period of time (15, 20, 30 and 60 seconds, with the result obtained multiplied by 4, 3, 2 and 1, respectively).

The Ruffier index is calculated using the following formula:

Assessment of functional readiness using the Rufier Index test is carried out according to the following criteria:

The P1 indicator below 60 beats/min indicates economization of cardiac activity.

The P2 indicator is 10 beats or more greater than the sum of two P1s, indicating insufficient training or under-recovery from the previous load.

A P3 reading higher than P1 by 10 beats or more indicates changes in health (infection, injury, fatigue, ...).

P3 below P1 indicates excellent regulatory activity of the autonomic nervous system and the functional state of the cardiovascular system.

The Ruffier index is very reactive and sensitive indicator, therefore it is important to comply standardization of the research procedure.

Significant conclusions about the state of health and the operational functional state of the body can be made by knowing your standard IR, which is determined by measuring it multiple times at the same time of day ( better in the morning before breakfast, after hygiene procedures).

You can also use the Ruffier index assess the physiological cost of a training session by comparing IR indicators before, after training and on the next day. If the IR the next morning after training has not returned to the standard value for a given individual, then the degree of load during training did not correspond to the individual characteristics of the individual at that time, which means that the load should be reduced.

Ladder test

Methodology: climb to the 4th floor at a good pace without stopping and calculate your heart rate for 10 seconds, multiply the result by 6.

Assessment of heart rate response to physical activity - percentage increase in heart rate (% heart rate).

where P 1 - heart rate before exercise (at rest)

P 2 - heart rate immediately after exercise (for 10 seconds * 6)

Pulse recovery rate -

where P 1 is the heart rate immediately after the load for 10 seconds.

P 2 - heart rate after 3 minutes of recovery in 10 seconds.

If KVP< 30%, то хорошая реакция восстановления на предложенную нагрузку.

It is necessary to compare % HR with EP.

Harvard step test

The test was developed at Harvard University in the USA in 1942. It is used to evaluate recovery processes after dosed muscular work. Physical activity is given in the form of climbing a step. For adult men, the height of the step is 50 cm, for adult women - 43 cm, for boys - 45 cm, for girls - 40 cm. The load is performed for 5 minutes by adults and 4 minutes by boys and girls. The frequency of ascents should be at least 30 times per minute, i.e. two movements per second:

1 - lifting one leg onto a step;

2 - lifting the second leg onto the step;

3 - placing on the floor the leg with which the ascent began;

4 - placing the other leg on the floor.

To strictly measure the frequency of ascent to the step of descent from it, a metronome is used, the frequency of which is set to 120 beats per minute. In this case, each movement will correspond to one beat of the metronome.

If in the current situation it is not possible to perform the load for all 5 minutes or a lag occurs as a result of fatigue for more than 20 seconds, then in these cases it is necessary to clearly record the time during which the work was performed.

The physical readiness of an athlete is assessed by counting the heart rate. Immediately after finishing climbing the step you need to sit down. Heart rate is recorded for the first 30 seconds at 2, 3 and 4 minutes of the recovery period. Test results are expressed as the Harvard Step Test Index (HST). This value is calculated from the following equation:

IGST \u003d t * 100 / (P1 + P2 + P3) * 2

where t is the ascent time in seconds, P1, P2, P3 - heart rate for the first 30 seconds at 2, 3, and 4 minutes (heart rate for 30 seconds after 1, 2 and 3 minutes) of rest. The value 100 is required to express IGST in whole numbers.

Evaluation of the results of the Harvard step test:

The IGST value can be used to assess overall physical performance and endurance.

Methodology: the subject performs two five-minute stress tests (step test: ascending and descending from a step step), the height of the step is recommended for men 40 cm, for women 33 cm.

At the end of the fifth minute of exercise (or immediately after it), the heart rate for 10 seconds is determined. The ascent frequency should be such that the heart rate during the first load is in the range of 100-120 beats/min, after the second load - 140-160 beats/min. Between loads - passive rest for three minutes.

To determine the power of work, use the formula:

where W is the load (kgm/min), MT is body weight (kg), H is the height of the step (m), T is the number of ascents per minute, 1.33 is the correction factor (physical costs of descending the step).

To calculate the operating power for the two-stage PWC170 test, the following formula is recommended:

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 (1 kgm/min = 6 W)); f1 and f2 - heart rate in the last minute of the first and second loads (in 1 min).

Having determined the value of the PWC 170 test, you should then compare the result obtained with the classification scale. Based on the results of the PWC170 test, it is customary to distinguish five levels of physical fitness. To do this, you need to refer to Table 8, recommended by E.G. Milner. (1991).

Maximum heart rate is calculated using the formula:

Heart rate Max = 220 - age(full years)

Then 87% of the max heart rate is calculated and this figure is substituted instead of the number 170 in the formula for calculating PWC 170, the resulting result is estimated according to Table 3.

Table 3

Assessment of the level of physical condition according to the PWC test ( 87% of heart rate Max) in people of different ages and gender (according to Z.B. Belotserkovsky, 1984)

Age (years)	PWC (kgm/min) *
Physical condition level
	below the average	above average

* - often in the literature there is an assessment of physical performance in Watts, with 1 kgm/min = 6 W.

MOC - maximum oxygen consumption, reflects the functional capabilities of the cardiovascular system and DS and the physical state of the body as a whole, i.e. aerobic capacity of the body. This indicator is one of the leading indicators in assessing and grading a person’s physical condition.

It is possible to determine the MIC using the PWC 170 indicator, as well as using a special dependence graph - the Astrand-Rieming nomogram:

b MIC = 1.7* PWC 170 (kgm/min) +1240 (ml/min)

b Nomogram of Astrand-Rieming

self-control sport diary indicator

Astrand nomogram.

To estimate the MIC value, MIC rel. is used.

MIC rel = MIC ml/min/BW kg (ml/min/kg)

Estimation of maximum relative oxygen consumption (ml/min/kg) in adults (according to K. Cooper)

K. Cooper test

The K. Cooper test allows you to determine a person’s physical performance, and therefore the level of his health reserves, based on the results of a 12-minute run.

Methodology: the subject, having previously warmed up, runs the distance for 12 minutes according to how he feels. Because this is not passing a control (credit) standard, therefore the severity (intensity) of the work performed is subjective feelings should be within 3-4 points (according to a 5-point system).

Assessment of physical performance of different age and sex groups based on the results of a 12-minute running test

Physical fitness assessment	Distance (km) covered in 12 minutes
Age (years)
		60 and older

Very bad

Satisfactorily



Very bad

Satisfactorily

Primary residence.

Presence of environmentally harmful factors:

1 - no, 2 - little, 3 - enough, 4 - a lot.

Do you currently have any chronic diseases?

1 - no, 2 - yes.

What is your physical activity regime before entering university?

1 - did not go to physical training, did not study in the section - 0 hours,

2 - only physical training, did not go to the section - 2 hours,

3 - physical activity and active rest - 3-5 hours,

What is your physical activity regime while studying at university?

1 - I don’t go to physical training, I don’t study in the section - 0 hours,

2 - only physical-ra - 2 hours,

3 - physical training, section and active rest - 3-5 hours,

4 - physical training and general physical training section - 5-7 hours,

5 - physical education, sports. section, etc. - more than 7 hours.

At what age do you do morning exercises regularly?

1 - dosh., 2 - ml. shk., 3 - cf. shk., 4 - Art. school, 5 - I don’t.

How often do you do morning exercises?

1 - daily, 2 - every other day, 3 - not regularly.

What hardening procedures do you carry out?

1 - pouring cold water, 2 - cold air baths,

3 - winter swimming, 4 - do not spend.

Do you visit a bath (sauna), how often (regularly)?

1 - I don’t attend, 2 - once a week, 3 - once every two weeks, 4 - not regularly.

Do you adhere to a certain daily routine?

1 - yes, 2 - no.

Do you smoke?

1 - no, 2 - occasionally, 3 - yes.

At what age do you smoke regularly?

1 - ml. school, 2 - Wed. school, 3 - st. school, 4 - I don’t smoke.

Do your parents smoke?

1 - both, 2 - mother, 3 - father, 4 - do not smoke.

Do you drink alcohol?

1 - no, 2 - occasionally, 3 - regularly.

Do your parents drink alcohol?

1 - both, 2 - mother, 3 - father, 4 - do not use.

Health Assessment Form

		Phys. exercise (hour/week):
Index	Result		Overall rating main problems
Physical development	Anthropometry

Dynamometry (kg)
I Brocca (kg)
% of I Brock



Body type
Breath. syst.


Life ind.
	Heart rate (bpm)
BAP (actual mmHg)
ADD fact. (actual mmHg)
Functional readiness	Etc. Stange (sec)
Etc. Genchi (sec)
Ortost. ex. (bpm)




Cooper test
Ladder Ave. (bpm)
	H - step height (m)
T 1 - number of lifts on average per 1 minute
W 1 (kg/m/min)

T 2 - number of lifts on average per 1 minute
W 2 (kg/m/min)

PWC 170 (kg/m/min) / (watt)

Heart rate 87% of max
PWC 87% of HRmax
/MIC (ml/min)
/MIC rel (ml/min/kg)

Self-monitoring is regular monitoring of one’s health, physical development and physical fitness and their changes under the influence of regular exercise and sports.

Self-control tasks:

1. Expand knowledge about physical development;
2. Acquire skills in assessing psychophysical fitness;
3. Familiarize yourself with the simplest available methods of self-control and determine the level of physical development, fitness and health in order to adjust the load when engaging in physical education and sports.

Self-monitoring allows you to promptly identify the adverse effects of physical exercise on the body.

Basic methods of self-control: instrumental, visual.

The goal of self-control is independent regular observation in simple and accessible ways of physical development, the state of one’s body, the influence of physical exercise or a specific sport on it. For self-control to be effective, it is necessary to have an idea of the body’s energy expenditure.

In case of neuropsychic and muscular tensions that arise when performing educational activities in combination with a systematic load, it is important to know the time intervals for rest and restoration of mental and physical performance, as well as techniques, means and methods by which the functional capabilities of the body can be more effectively restored.

The results of self-control are recorded in a special diary. It is recommended to regularly record subjective (well-being, sleep, appetite, performance, etc.) and objective data (weight, pulse, training load, etc.) in the diary.

When doing physical education according to the curriculum, as well as in health groups and during independent studies, you can limit yourself to such indicators as well-being, sleep, appetite, painful sensations, pulse, weight, training loads, violation of the regimen, sports results.

In addition, qualified athletes are advised to take into account their mood, desire to train, orthostatic test, vital capacity, hand strength, and performance.

To keep a self-control diary, it is enough to prepare a small notebook and graph it according to self-control indicators and dates. An approximate form of keeping a diary of self-control is presented in the table.

Of course, for individual students, the number of self-control indicators in the diary and the order of recording may be different, but it is equally important for everyone to correctly evaluate individual indicators and succinctly record them in the diary.

Well-being is a subjective assessment of the state of the body, it is an important indicator of the impact of physical exercise and sports training.

Feeling good, satisfactory or poor. At feeling unwell the nature of unusual sensations is fixed. Dream. The diary records the duration and depth of sleep, its disturbances (difficulty falling asleep, restless sleep, insomnia, lack of sleep, etc.). Appetite is noted good, satisfactory, lowered, bad. Various deviations in health quickly affect appetite, so its deterioration is usually the result of overwork or illness.

Painful sensations: muscle pain, headaches, pain in the right or left side and in the heart area can occur due to violations of the daily routine, with general fatigue of the body, when increasing training loads, etc.

Muscle pain in beginning athletes is a natural phenomenon at the first stage of training sessions. In all cases of prolonged muscle pain and other pain, you should consult a doctor.

Pulse is an important indicator of the condition of the body. Typically, during physical education classes, the heart rate at an average load reaches 130-150 beats per minute.

During sports training, with significant physical effort, the heart rate reaches 180-200 or even more beats per minute. After heavy physical activity, the pulse returns to its original values after 20-30, sometimes after 40-50 minutes. If at the specified time after training sessions the pulse does not return to its original values, this indicates the onset of great fatigue due to insufficient physical fitness or the presence of some deviations in the state of the body.

To assess cardiac activity, various types of active and passive orthostatic tests, as well as exercise tests, are used.

One of the active orthostatic tests is performed as follows: you should rest for 5 minutes lying on your back, then count your pulse in a lying position for 1 minute, then you need to get up and rest while standing for one minute and count your pulse in a standing position for 1 minute.

The difference between the pulse rate while lying down and standing up is used to judge the reaction of the cardiovascular system to the load when changing body position. This makes it possible to assess the functional state of regulatory mechanisms and gives some idea of the fitness of the body.

A difference from 0 to 12 strokes indicates good physical fitness. In a healthy, untrained person, the difference is 13-18 beats.

A difference of 18-25 strokes is an indicator of a lack of physical fitness. A difference of more than 25 beats indicates fatigue or illness, in such cases you should consult a doctor.

It is better to perform an orthostatic test in the morning before exercise or at another time of the day before meals. The basic rule is to conduct the test at the same hours of the day. Simple stress tests. N. Amosov suggests that beginners check the state of the cardiovascular system using “staircase tests”. You need to calmly, without stopping, go up to the fourth floor and immediately count your pulse.

If it is less:

- 100 beats/min is excellent;
- 100-120 - good;
- 121-140 - mediocre;
- more than 140 - bad.

The next test is a squat test. It is necessary to slowly do 20 squats, raising your arms forward and spreading your knees to the sides (torso straight).

The pulse is calculated before and after the exercise:

- an increase in heart rate after squats of 25% or less from the original is considered excellent;
- from 25 to 50% - good;
- from 50 to 75% - satisfactory;
- over 75% - bad.

Test with jumps. You need to do 60 soft jumps in 30 seconds. (hands on the belt, jumping height -5-6 cm). Count your pulse before and after jumping and evaluate its condition as in the previous test.

Professor, Doctor of Medical Sciences N. Graevskaya also recommends running in place (1-3 minutes, pace - 160-180 steps/min) to control heart activity. Under normal conditions, the pulse after running should not exceed 130-160 beats/min, after 5 minutes. After running, your heart rate should return to its original (pre-run) levels.

Holding your breath while inhaling (Stange test). After 5-7 minutes of rest in a sitting position, you should inhale and exhale completely, then inhale again (approximately 80-90% of the maximum) and hold your breath.

The duration of breath-holding depends to a large extent on the volitional efforts of a person, therefore, in breath-holding, a distinction is made between the time of pure delay and the volitional component. The beginning of the latter is recorded by the first contraction of the diaphragm (oscillation of the abdominal wall).

In healthy children and adolescents aged 6-18 years, the duration of breath holding during inhalation ranges from 16-55 seconds. Healthy adults, untrained individuals hold their breath while inhaling for 40-50 seconds, and trained athletes - from 60 seconds to 2-2.5 minutes.

With increasing training, the time of holding your breath increases, and with fatigue it decreases. Holding your breath while exhaling (Genchi test). After exhaling and inhaling completely, exhale again and hold your breath.

Healthy, untrained people can hold their breath for 20-30 seconds, trained ones - up to 90 seconds or more. In case of diseases of the circulatory and respiratory organs, after infectious and other diseases, as well as after overexertion and overwork, as a result of which the general functional state of the body deteriorates, the duration of breath holding during both inhalation and exhalation is reduced.

An idea of the function of the autonomic nervous system can be obtained from the skin-vascular reaction.

It is determined as follows: several strips are drawn across the skin with some non-sharp object, for example the unsharpened end of a pencil, with light pressure. If a pink color appears on the skin at the site of pressure, the skin-vascular reaction is normal; white - the excitability of the sympathetic innervation of the skin vessels is increased; red or convex red - the excitability of the sympathetic innervation of the skin vessels is high. White and red dermograph can be observed with deviations in the activity of the autonomic nervous system (with overwork, during illness, with incomplete recovery).

Monitoring sports results is an important point of self-control. This observation shows the correct use of means and methods of classes and training and can identify additional reserves for the growth of physical fitness and sportsmanship.

Determination of load size. To adjust the content of classes based on the results of self-control, special tests have been developed.

With a light load, the pulse rate reaches 130 beats/min, with a moderate load - 130-150 beats/min.

The maximum load based on heart rate can be determined with acceptable accuracy using the formula:

Heart rate = 220 - A

HR - heart rate;

A - age in years.

For example, for people aged 20 years, the maximum heart rate is 200 beats/min. The amount of load can be determined by how long it takes for the pulse to recover. So, at low load this happens in 5-7 minutes. after the end of classes, with an average - after 10-15 minutes. and under high load, the pulse is restored only after 40-50 minutes.

The load can be assessed by changes in the vital capacity of the lungs. If after exercise the vital capacity of the lungs remained unchanged or increased slightly, it means you were doing light work; if it decreased by 100-200 cm - medium, by 300-500 or more - heavy work.

The magnitude of the load can be determined by the respiratory rate.

After light work, the breathing rate is 20-25 times per minute, after moderate work - 25-40, after heavy work - more than 40 breaths per minute.

The magnitude of the load can be determined by the change in body weight before and after physical exercise (with a low load, body weight can decrease by 300 g, with an average load by 400-700 g, with a heavy load the weight loss will be 800 g or more).

And also by changes in the strength of the muscles of the hand flexors (manual dynamometry) and back extensors (dead dynamometry).

If the hand strength indicator after the lesson remained unchanged or changed slightly, then the load was small, if it decreased by 3-5 kg, then average if by 6-10 kg. and more - the load is large.

According to deadlift dynamometry: if the indicator has changed little, then the load was light, with an average load it decreases by 5-15 kg, with a heavy load - by 16-20 kg. and more.

Self-control– regular monitoring of the state of health, physical development and physical fitness by those involved in physical exercises and sports using simple, generally accessible techniques.

Assessment of health status, the dynamics of positive and negative changes will not be objective if it is not supplemented with self-monitoring data. Training in technology for monitoring your health is one of the main tasks physical culture at a university, and achieving a sufficient level of self-control skills (keeping a self-control diary, correct self-assessment based on the analysis of data from this diary) is one of the goals of physical education at a university.

By regularly analyzing the state of his health, data from testing and conducting various tests, the student gets the opportunity to adjust the amount of work and rest, time for recovery, choose means of increasing physical and mental performance, and make the necessary changes to his own style and, possibly, lifestyle. All data must be recorded in a self-monitoring diary for further analysis at certain intervals: at the beginning and end of the month, semester, academic year. The main requirement: sampling and testing should be carried out at the same hours of the day, 1.5–2 hours before and after meals.

Self-monitoring consists of taking into account the following indicators: well-being, sleep, appetite, pulse, spirometry, breathing, etc. When carrying out self-monitoring, a diary is kept, a sample of which is given below (Table 12).

Table 12

Self-control diary

Indicator	March 25, 2006, 1 p.m.
Heart rate in the morning lying down, for 15 s, beats per minute
Heart rate in the morning standing, for 15 s, beats per minute
Difference in heart rate, beats per minute
Body weight, kg:
before training	70,4
after training	69,8
Complaints	No
Well-being	good
Sleep (duration), h	Good, 8.5
Appetite	Normal
Muscle pain	Pain on palpation in the calves
Desire to train	Big
Sweating	Moderate
Orthostatic test (in the morning)
Stange test (in the morning), with
Hand dynamometry, kg	Right – 43, left – 47
Mood	good
Painful sensations	No
Function of the gastrointestinal tract	Everyday, normal
Performance	Regular
Sports results	Grow
Violation of the sports regime	Not observed

The form of the diary can be arbitrary. It should record both subjective indicators (well-being, sleep) and objective ones (pulse rate, breath holding time, body weight), as well as some sports results: total running time in one of the workouts, speed, test results.

The easiest way to assess the effectiveness of training is to monitor the dynamics of the development of strength, endurance and other physical qualities, as well as assessing achievements in various competitions or special tests. For example, if after six months of training your results in lifting the barbell have increased, then progress in the development of strength is obvious. If you previously covered a three-kilometer distance in, say, 18 minutes, and now you cover it in 15 minutes, then your endurance level has increased; the same if you increased the distance you ran over a certain period from 10 to 15 km.

A decrease in results in test exercises and in sports achievements indicates incorrect, insufficiently rational training: incorrectly selected training exercises, their total volume and intensity; they do not correspond to your level of preparedness or individual characteristics.

Any activity of any organ, any change in its condition immediately affects the functioning and condition of other organs, systems and the entire organism. Muscle training, development of strength, endurance, speed, agility, flexibility - this is training of the respiratory, cardiovascular, excretory systems, specific stimulation of the central nervous system, i.e. these exercises are intended to improve health, maintain normal life functions, and increase working capacity.

All indicators of self-control can be divided into subjective and objective. TO subjective indicators include well-being, mood, sleep, appetite and pain. Feeling can be classified as good (feeling energetic, good performance), satisfactory (slight lethargy) or poor (weakness, lethargy, low performance). Well-being is a fairly informative criterion for the correct dosage of physical activity. If they correspond to the functional capabilities of the body, then the state of health is usually good. With excessive physical exertion, its deterioration is observed.

The next subjective indicator of self-control is mood. This is a mental state that is quite closely related to well-being. Here is one of the classifications of mood: cheerful, uncertain (vague, unclear), normal, depressed (depressed, sad).

Sleep is an effective means of restoring both mental and physical performance. A good night's sleep for 7–8 hours indicates optimal physical activity. Its various disturbances (frequent awakenings, shallow sleep, difficulty falling asleep, feeling of lack of sleep, etc.) are indicators that it is necessary to increase or decrease the amount of physical activity.

Appetite also characterizes the state of human health. In painful conditions or overwork, appetite usually becomes worse. If the physical activity in training corresponds to the body’s capabilities, then the appetite is good.

Another type of subjective indicators of self-control is pain. They are recorded according to their location, nature (sharp, blunt, cutting, etc.) and strength of manifestation.

TO objective self-control indicators include monitoring heart rate, blood pressure, breathing, body weight, vital capacity, muscle strength and sports results.

Many experts recognize heart rate as a reliable indicator of the state of the circulatory system. It can be independently determined by pulse rate. When a person is at rest, it is better to measure it on the radial artery, at the base of the thumb. To do this, place the hand of the other hand on the back of the wrist, where the pulse is measured, and use the pads of the second, third and fourth fingers to find the radial artery, pressing lightly on it. The pulse rate is determined by the movement of the second hand of the clock in 10 or 15 seconds, the resulting number is multiplied by 6 or 4, respectively. This calculates your heart rate per minute.

Heart rate is a very flexible indicator and depends on age, gender, and environmental conditions. For example, college-age boys have 70–80 beats per minute, while girls’ pulse is usually 5–10 beats higher. With increasing physical fitness, heart rate gradually decreases, which indicates economization of the body’s activity. Regular heart rate measurements are one of the main requirements for self-monitoring of the functional state of the body during independent physical training. If at rest this indicator gradually decreases, and other indicators of self-control are at an optimal level, then, consequently, fitness and health improve.

Pulse measurements immediately after training allow you to assess the body's response to physical activity, and also indicate the speed of recovery processes.

Breathing at rest should be rhythmic and deep. Normally, in a healthy person, the respiratory rate ranges from 16 to 18 times per minute, in well-trained people - from 10 to 14 times per minute. To calculate your own respiratory rate, you need to place your hand on the lower part of the chest, and count each inhalation or exhalation as one breath.

To determine the functional state of the body, you can use a functional one-step test with squats. The subject rests standing for 3 minutes. Then the heart rate is calculated for 1 minute (initial heart rate). Next, the subject performs 20 squats, raising his arms forward, for 40 s. Immediately after squats, the heart rate is calculated during the first 15 seconds, recalculated by 1 minute (by multiplying by 4). The increase in heart rate after physical activity is determined in comparison with the initial one, as a percentage.

Rating (for men and women): excellent – 20% or less; good - 21–40; satisfactory - 41–65; bad – 66–75; very bad - 76% or more.

Students who regularly engage in physical exercise are offered the K. Cooper test, popular in many countries, which is used to assess the physical fitness of people under 30 years of age (Table 13). This test requires a 12-minute run over as far a distance as possible. It is best to hold it in a stadium with a standard track length of 400 m.

Table 13

K. Cooper test

When exercising self-control, it is necessary to monitor the increase in your sports and technical results, the increase in fitness, changes in your health and physical development. Running 100 m, standing long jump, lifting the body from a prone position and pulling up on the crossbar are carried out at the beginning and end of the academic year while students are performing control exercises. The results of control tests and assessments when testing physical qualities should be entered into a self-control diary.

Self-control is of great educational and pedagogical importance, since a student who is involved in physical exercises and sports, monitoring the state of his health and physical development, takes an active part in analyzing the methodology of his educational and training sessions.

Key terms

Medical control– a comprehensive medical study of the physical development and functional readiness of those involved in physical education and sports.

Diagnosis of the physical condition of students– the process of recognizing and assessing the individual biological and social characteristics of students, interpreting and summarizing the data obtained about their health and diseases.

Pedagogical control– a systematic process of obtaining information about the physical condition of those involved directly in the process of educational and training sessions, physical education, recreation and sports events.

Self-control– independent observations by the student of the effects of physical activity on the body.

Control questions

1. Describe the concepts of “medical control” and “dispensary examination”.

2. What anthropometric measurements are used to assess a person’s physical development?

3. What indicators indicate the functional state of the cardiovascular system?

4. What tasks are solved in the process of pedagogical control?

5. Define self-control. Briefly outline the method of self-control for those involved in physical exercises.

6. Name the methods of assessment of physical development known to you.

7. For what purposes are functional tests used?

8. List functional tests known to you.

9. Name the methods known to you for determining the indicator of the development of physical qualities.

Self-control is an auxiliary method of teaching. Self-control, its main methods, indicators, evaluation criteria, self-control diary

Send your good work in the knowledge base is simple. Use the form below

1. Self-control, its goals, objectives and methods

2. Subjective and objective indicators of self-control

3. Self-control diary

Conclusion

Bibliography

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