The positive impact of sports on human health. Athletics

ATHLETIC EXERCISES AS A MEANS

WELLNESS

The main track and field exercise used by most people to promote health, prevent diseases and improve performance is running.

Running can also be used by people with various health problems as a rehabilitation and corrective tool.

There are a number of reasons for the focus on recreational running:

With a few exceptions, everyone can run, regardless of age and degree of fitness. The number of medical contraindications to jogging and walking is very limited.

It is necessary to develop the skill of gradually increasing the load during classes and the effective distribution of forces so that by the end of the run the body is not exhausted. This kind of planning leads to an increase in fitness.

The importance of exercise for human health

Kegel Exercises for Women's Health

Health benefits of exercise and sports for children

Impact of athletics and other types of exercise on health promotion

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CLASSIFICATION OF ATHLETICS EXERCISES, HISTORY, BASIC TECHNIQUES AND METHODS OF TEACHING ATHLETICS TYPES

Classification of athletics exercises

Athletics is one of the mass sports that combines exercises in race walking, running at various distances, jumping,

throwing and all-around events compiled from these exercises.

Athletics included in the program of the Olympic Games

modernity are divided into 5 groups and are presented in Table 1.

Table 1

Classification of Olympic athletics



		Relay	horizon-
		Relay	horizon-
	obstacles
Short

			Length w, m
			Length w, m


			triple w,










Marathon

Note: m - men, w - women.

	compete		in 24 types	programs	Olympic
women - at 23.
Modern		classification		athletics		exercises
presented	over 100 of her		varieties that

Olympic sports are divided into 5 groups: walking, running, jumping, throwing and all-around. There is also a division of the types of athletics into cyclic (walking, running) and acyclic (jumping, throwing).

HISTORY OF ATHLETICS Antique history

In ancient times, it was necessary for a person to be able to run fast,

deftly overcome various obstacles, throw stones and spears. His hunting luck and life depended on his ability to catch up and accurately hit prey, his ability to resist the forces of nature, and therefore running, jumping and throwing were already familiar to primitive man.

In 776 BC in ancient Olympia (Greece) were held

the first Olympic Games (a total of 293 games of antiquity were held).

Only men took part in the competition and competed in the race for one stage (approximately 192 m). This is where the word "stadium" comes from.

Gradually, the program included running at 2 stages, endurance running (from

7 to 25 furlongs), javelin and discus throw, long jump and triple jump.

Later, marathon running was introduced into the program of the games (after the victory of the Greeks over the Persians, the messenger warrior who delivered this news fell dead after running

without stopping way from the battlefield).

Athletes began to compete in two or more types. Athlete,

winning in three types, received the honorary title of "triaste". However, it is impossible to compare the high results of that time with modern achievements, since the conditions for holding competitions, the weight of the shells and the technique for performing track and field exercises have significant differences.

So, long jumps and triple jumps were performed with dumbbells in each hand (from

which the thrower inserted his fingers. Javelin throwers competed in throws for accuracy, while discus throwers competed for range.

Modern history

Modern athletics began to be cultivated in England. In 1837, the first 2 km running competition was held between Rugby College students. Soon at Eton, Oxford, Cambridge,

London also organizes running competitions. The program includes sprinting, hurdles, weight throwing. Since 1851

jumping types are introduced into the program of competitions, a run-up jump in height and length.

A new impetus in the development of athletics came after the annual competition between the universities of Oxford and Cambridge. In 1865, the London Athletic Club was founded, which held the first national championship. The popularity of athletics is expanding and conquering more and more new countries and continents. So, in 1868 in the USA in New York,

the first athletic club appeared. Universities became the centers for the development of athletics in the USA and England in those years. In 1880-90s. athletics begins to be cultivated in all European countries as an independent sport.

The revival in 1896 of the modern Olympic Games had a great influence on the development of athletics. In the program of the first games (Greece,

Athens) included 12 events, where 59 men from 10 countries competed.

For comparison, at the last Olympics in Beijing took part 2300

athletes from 205 countries and medals were won by representatives of 37 countries. At the first Olympiads, athletes competed in standing and running jumps.

Athletes pushed the shot and threw a spear with their right and left hands (the winner was determined by the sum of the results of two hands).

	stabilization			athletics		programs
education		International Amateur Athletics							federations
				She unified				competitions,
the circle of track and field disciplines is limited, the registration of records is introduced.
Participated in the Olympic Games						countries that are

				Olympic	Games (Amsterdam, Netherlands)
competitions			athletics				admitted

the process of integrating them into the international physical culture and sports movement was slow and difficult. The main argument of the opponents of women's competitions in this sport is very typical - the potential harm of athletics for the female body. Despite this, women around the world have sought to master sports that were previously considered an entirely male privilege, demonstrating and thereby confirming

The program has undergone significant changes. Currently, women have won the right to compete in the pole vault, triple, hammer throw,

in steeplechase and other forms.

Comparison of the results in individual types of athletics shown at the 1st and last Olympic Games (Table 2) indicates a significant increase in sports achievements, both among men and women.

Table 2.

Results in selected athletics shown in

first and last Olympic Games






high jump
long jump
Pole vault
Shot put
Discus throw

		significant			results	explained
significant changes in the complex of conditions, equipment, rules
competitions,			workout,			fulfillment
exercise and many other factors.
	Figures 1 and 2 show the evolution of the method
overcoming the bar in the high jump with a running start and the technique of running from a low

			National history
The official date of birth of athletics in Russia is
	when vacationers in a summer cottage
Petersburg				lovers

running competition. In 1908, the circle builds the first cinder track in Russia and holds the first Russian championship.

In 1912, 47 Russian athletes took part in the Olympic Games in Stockholm for the first time, but did not win a single prize.

AT In 1922, the first national athletics championship was held in Moscow, 200 athletes from 16 cities and regions of the country participated.

AT In 1928, the first All-Union Spartakiad was held.

Figure 1. The evolution of the way to overcome the bar in the high jump with

run and running techniques from a low start.

Fosbury flop method Flip over method (70s of XX century)

(50s of XX century)

Running technique from a low start

(90s of the XIX century)

(30s of XX century)

(60s of the XX century)

Introduction in 1931 of the All-Union TRP complex, where the main types of light athletics, contributed to the development of this species.

In 1934-35, children's sports schools began to be created in Moscow,

Leningrad, Tashkent and other large cities of the country.

In 1946, Soviet athletes for the first time took part in the European Championship (Oslo - Norway) and won 6 gold, 7 silver, 4 bronze medals. The success of Soviet athletes accelerated the entry of the domestic athletics section (federation) into members of the International Federation

(1948 - IAAF). Membership of the IAAF ensured participation in the Olympic Games - 1952 (Helsinki).

Having won 2 gold, 8 silver and 7 bronze medals in Helsinki,

In the team standings, the Soviet team lost only to US athletes and was a revelation for the sports world.

The victorious procession of our team does not stop to this day.

According to statistics, for the entire period of participation in the Olympics, our athletes won 83 gold medals and more than 200 silver and bronze medals.

The IAAF is currently expanding the competition calendar:

With 1964 European championships for juniors are held;

With 1965 - competitions for the European Cup;

With 1966 - European Indoor Championships;

With 1977 - World Cup;

With 1983 - Summer World Championships.

		Heroes of the Olympic Games
The history of each sport keeps
athletes	established			striking		imagination
pushing the established ideas about human capabilities.
	athletics		received		"queen of sports"
among her subjects		there were more outstanding athletes,
any other form. Let's get acquainted with some of them.
The famous Finnish runner Paavo Nurmi took part in three
Olympic Games (1920, 1924, 1928), having won a total of
gold medals,		distances from 1500
victories of this athlete resembles a statue							established
at the Olympic Stadium in Helsinki.
The greatest athlete of all times and peoples was called
years of Negro runner Jesse Owens. At the Olympic
Berlin (1936) he		won 4 Olympic gold medals. Among them

long jump, in which he showed a very high result (8 m 06 cm)

even by modern standards.

No less outstanding athlete is a runner from Jamaica -

subsequent games (until 2004) and won 8 Olympic awards. In total, she won 35 medals of various denominations.

Soviet athletes have won many Olympic awards and set world records. The sprint has always been dominated by black athletes, and only Valery Borzov managed to resist them. Speaking at the Olympic Games in 1972 and 1976 in the sprint and relay, he won 2 gold, 1 silver and 2 bronze medals. Viktor Saneev showed enviable longevity in the triple jump, he participated in 4

Olympiads, winning 3 gold and 1 silver medals.

RSUPC graduate, shot putter Svetlana Kriveleva participated in 3 Olympiads and won 3 medals of various denominations.

BASICS OF THE TECHNIQUE OF ATHLETICS TYPES

Technique exercise(sports exercises) - the way they are performed. It includes a set of techniques, ways to overcome space, interaction with the projectile, partners and opponents.

An athlete always uses a certain technique when performing a particular movement, even a novice athlete who has not yet mastered the movement properly has a certain technique that allows him to perform this exercise.

she develops. Allocate technique right and wrong, good and bad.

Individual technique - the adaptation of exemplary technique to the individual characteristics of the athlete.

Technique consists of a set of kinematic, dynamic

and rhythmic structures of the exercise.

To The kinematic structure of the exercise includes the following parameters:

spatial (distance and amplitude), temporal (duration and

pace), space-time (speed, acceleration) and angular -

direction of movement.

To The dynamic structure of the exercise includes the interaction of external and internal forces that determine the movement of a person.

To external forces belong to: the force of inertia, which manifests itself during acceleration or deceleration and is directed against the movement; the reaction force of the support, which manifests itself when the bodies act on each other (putting the foot on the support during repulsion, the impact of the ball on the thrower's hand, etc.). pi depending on the magnitude of the pressure; gravity - constant and relatively neutral; external environment - wind, air density, which helps or hinders movement.

To internal forces include: active forces of the motor apparatus -

contractility of muscles, passive - elasticity of muscles, ligaments,

reactive - a reflection of forces arising from the interaction of body parts,

when moving with acceleration.

Internal forces can be driving only in interaction with external forces.

The rhythmic structure of the exercise comprehensively expresses temporary,

spatial and power relations of movements, a certain order of alternation.

The technique of any athletics exercise is divided into

In walking and running - this is a start, starting acceleration, running (walking) along the distance,

finishing.

AT jumping - takeoff, repulsion, flight, landing.

AT throwing - holding the projectile and starting position, run-up, final effort, release of the projectile and maintaining balance.

Separate parts of the technique include phases - this is the middle link,

determined by predominantly unidirectional movement (for example,

leg depreciation phase during support, leg extension phase during repulsion).

Phases having	general temporary		features are called			periods
(for example, support and flight in running, single and double support in walking).
borders		are		it	points defining
the end of one phase and the beginning			other (the moment of touching the foot
separating it from the ground).
least		details		are the elements		movements
(individual	peculiarities,		violating		traffic

head position, more or less bent arms, etc.).

In the technique of athletics exercises, the leading link is determined: in

jumping - repulsion, in throwing - the final effort, in the cyclic movement of running and walking - a step.

Walking is the main way of human movement, related to cycling.

personal exercises. Each distance in walking is divided: start,

starting acceleration, walking along the distance, finishing. The leading link in the cyclic movement of walking is a double step. Characteristic

walking distance is a constant support with the ground, therefore, there is an alternation of a single support, which is longer in terms of execution time, and

double support, which is shorter.

The cycle step is divided into periods single and double support, periods are divided into phases back step, front step and transition support. Moments -

smaller parts of the movement- separation of the leg from the support, the beginning of its removal,

placing on a support.

When placing the foot on the support, the pressure on it is directed in the direction of travel. The reaction force of the support is equal to it in magnitude and opposite in direction, and therefore its horizontal component does not contribute to moving forward. In race walking at this moment there is no amor-

tization, since the leg should not bend in knee joint, and therefore

reduce the braking effect of the horizontal component of the reference re-

actions can be achieved by placing the foot closer to the UCMT projection, i.e. at an angle

scrap, closer to a straight line.

AT walking, the pelvis makes a complex movement, turning and up down,

and left and right, and back and forth. The vertical oscillations of the OCMT are

Figure 3

When repulsed - pressure back, the reaction force of the support is directed upwards and forwards, which means that its horizontal component contributes to the advancement of the CMC forward. And in order to increase it, it is necessary to increase the repulsion force and perform it at a sharper angle, without raising the swing leg high during the transfer.

Race walking differs from the usual speed of movement due to the increase and length of steps (up to 120 cm, depending on height, movement

pain in the hip joints) and their frequency (up to 200 steps per minute).

Exceeding this frequency usually results in the loss of the two-point period and the transition to a run.

Running at any distance is divided into: start, starting acceleration, distance running, finishing.

Running is a cyclic locomotor movement, in the cycle of which (double step) periods of support and flight alternate. The support period includes 2 phases: deceleration and repulsion. The flight period consists of 2 phases: rise and fall of the WCMT. Conditional phase moment boundaries

(setting the foot, vertical, lifting off the foot - in the support period; the moment of the highest point of the OCMT trajectory - in the flight period). Vertical fluctuations of OCMT in running - 8-10 cm.

Figure 4

The source of movement when running is the same as when walking: the interaction of internal forces with the reaction force of the support. The mechanism of their action when

ke legs on the support and repulsion from it is identical. It can be emphasized in particular

to increase the efficiency of repulsion at an acute angle, which is used in running from a low start (Fig. 4).

The ratio of flight time to support time can be considered a conditional kinematic characteristic of running of different intensity: in a sprint it

more than one, in middle-distance running it is approximately equal to one, in

marathon run - less than one. In running at different distances, keep

the general structure of the running step is observed, but depending on the speed of movement, the kinematic and dynamic characteristics of the running step change,

decreasing with increasing distance.

Jumping technique is divided into: take-off, repulsion, flight,

landing, where the leading link is repulsion. A jump is a way of overcoming a distance with the help of an accentuated phase. flight Range and flight altitude depend on the initial speed and departure angle.

The repulsion mechanism can be traced in the high jump from a place

(Fig. 5). To push off, you need to crouch slightly and tilt your body forward - this is preparation for repulsion. Repulsion - straightening of the legs and torso, where 2 forces act, equal in magnitude and opposite in direction: down - application to the support, up - application to the body.

Figure 5

The acceleration of GCMT is due to the traction of the muscles. With great strength

muscle traction in excess of body weight creates an upward movement of the body.

The departure speed of the OCMT at the moment of separation from the support is called the initial departure speed. The shorter and faster the pre-bending of the legs, the more effective the repulsion. Of course, this requires willpower.

(CNS involvement) and skill. Repulsion is enhanced by an arcuate sweep of straight or bent arms. The same with a swing of the leg, but the straight swing is slower, and the bent one is shorter, which means faster (Fig. 6). All the combined forces at the end of the repulsion create the highest rise in the GMC before takeoff.

In the takeoff, 2 tasks are solved: the acquisition of the necessary optimal speed and the creation of conditions for repulsion. In length, triple, with a pole, the run-up value is 18, 20, 22 running steps (over 40 m), respectively, in

height - 7-11 (up to 20 m).

The run-up has the character of acceleration, but the last 3-5 steps in each type of jumps have differences to change the direction of movement of the jumper's MCMT, i.e. rotation of the OCMT velocity vector by some angle upwards.

Repulsion is carried out not only due to the strength of the extensor muscles of the pushing leg, but also due to the actions of all parts of the body (extension in the hip,

knee, ankle joints, swing of the fly leg and arms forward and upward,

pulling the body up).

Figure 6

The repulsion angle is formed by the axis of the leg passing through the CMC and the fulcrum, and by the horizontal at the moment of liftoff from the ground. In-flight WTCC

describes a trajectory that depends on the departure angle, initial velocity, and air resistance. Departure angle for convenience can be represented

(female), repulsion angle - 90º, departure - 60-65º.

In flight, all movements in the air cannot increase the result of the jump,

but promote balance. All compensatory movements are performed relative to the GCMC (Fig. 7).

Figure 7

Landing in the long jump is achieved by falling at an angle and, if performed effectively, can improve the result. Landing in the high jump occurs on the back (fosbury flop method) with

transition to the shoulder blades and somersault back, i.e. through cushioning in various joints of the body, ensuring safety.

Throwing target - the range of the projectile, which depends on the initial speed, departure angle and resistance air environment aerodynamic projectiles. The velocity of the projectile depends on the magnitude of the force applied to the projectile, the length of the way the force acts on the projectile, and the time of application of the force.

The projectile departure angle depends on the initial velocity, release height (disk,

spear), the state of the atmosphere. It is always less than 45º (core - 38-41º, spear - 27-30º, disk - 35-33º for women and 39-36º for men, hammer - 44º).

The preliminary speed is reported to the projectile in the run, which you

fills up different ways: in a spear - in the form of a run and is 7-8 m / s, in

core - in the form of a jump and is 2-3 m / s, in the disk - in the form of a turn (7-8

m / s.), in the hammer - several turns (20-23 m / s).

Separate parts of the throwing technique perform a certain motor function.

AT in the initial position, the projectile is placed closer to the ends of the fingers in order to increase the path for applying force.

AT takeoff, conditions are created for creating an initial speed due to the swinging of the body and the swinging of individual parts of the body and the projectile. AT

in a two-support position, the athlete acts on the projectile with greater force,

therefore, in the run-up, it is necessary to reduce the time spent in a single-support and unsupported position.

Before the final effort, you should come to a position where the projectile is at a greater distance from the intended departure point (overtaking the projectile).

In the final effort, it is important to inform the projectile of the maximum departure speed at the optimal angle due to the successive reduction

muscles from large and strong (legs, torso) to small ones (shoulder, arm, hand).

The projectile release speed is up to 30-32 m / s in the spear, 13 m / s in the core.

AT in flight, the disk, the spear rotate, which stabilizes the movement of projectiles

in air. With different winds, the angle of attack (the angle between the axis of the projectile and the air flow) is essential. Due to the difference in pressure from above and below, a lifting force is created that supports and guides the projectile. With a headwind - the angle is less, with a tailwind - more.

The main means of training athletes

physical exercise I are the main means of preparation and are divided into three main groups:

1) Exercises in the type of athletics in which the athlete is specialized

is parsed, including all elements and variants of that view.

2) General developmental exercises, which are divided into 2

subgroups.

a) Exercises from other sports used for general

physical development, but meeting the specifics of their species: for the development of general endurance - cross-country skiing in summer and skiing in winter; for

muscle strengthening - exercises with weights; for speed -

sprint run; for dexterity and coordination, playing basketball and exercises on gymnastic equipment.

b) Exercises with various objects: jump ropes, stuffed balls, etc. and without them; exercises on shells, simulators, jumps, etc.

element, part or bundle of several movements taken from a given view

athletics. Their use in light conditions or on simulators

allows you to show the maximum speed, the greatest amplitude,

to improve technique, and in complicated conditions - to cultivate volitional qualities, to increase the level of development of physical qualities.

DEVELOPMENT OF PHYSICAL QUALITIES

LIGHT AND ATHLETICS

Track and field exercises are so diverse that they can be used

be called in any of the forms. / In this case, we are not talking about other sports, although the use of such exercises occurs everywhere,

for example: for the development of weightlifting from weightlifting, for agility - sport games, for relaxation - swimming, for coordination -

acrobatics, gymnastics, etc./.

Athletics exercises are used in physical training,

that is, in the education of physical qualities.

Endurance

ability to perform

long work

time without losing its intensity.

Endurance,

performance

ability

resist

fatigue are very similar concepts.

Ability

work

fatigue

energy reserves of the body and the rate of their mobilization. Wherein

are taken into account

energy

resources that

lend themselves

use in conditions of specific physical activity (fully

energy reserves of the body are never used up).

The fatigue that occurs

implementation

physical

various

character,

indirectly

manifestation

duration. According to this there is no endurance

"in general", but there is endurance to specific type of work"speed endurance", "strength endurance", endurance to long-term loads (static, speed-strength, etc.).

Endurance for global work is more often referred to as the term " general endurance" or " aerobic endurance.

Cross-country skiing is the most effective exercise for developing aerobic capacity, since almost all muscles of the human body are involved in such work. Cross running is also an effective exercise for increasing the aerobic capacity of the body.

Of course, all kinds of cyclic exercises can be useful,

but the specific nature of the conditions of motor activity in swimming,

skating, rowing, etc. makes them less common for this purpose, although no less effective.

Special Endurance is determined by the specific readiness of all organs and systems in relation to the chosen sport.


	development of a common		aerobic	endurance	most often
apply uniform and various options variable and repeated
methods in training.
	the initial stages of preparation and when training a beginner
used	predominantly uniform			method, or	remote
training (another name for this method is quantitative training).
	performed		this method, is performed in aerobic
conditions		relatively		levels (140HR-160bpm).

The duration of the load depends on two main factors - the period of the training process and the level of fitness of the athlete. Yes, in

the beginning of the preparatory period, with a low level of fitness,

the duration of the work is from 20 to 40 minutes, and at the end

preparatory period and with a high level of readiness of the athlete

varieties of variable training, one of which is the so-called fartlek.

This workout is characterized by the informal nature of alternating running and includes a fairly large amount of work at various speeds,

what is preferable to do in natural conditions on the ground (field,

forest, etc.). With sufficient preparedness, after 12-15 minutes of work with an intensity at which the heart rate does not exceed 180 beats / min, it is supposed to reduce the speed so much that the work is performed within the heart rate equal to 150 ± 10 beats / min. The share of the most intense loads allowed by the variable method should not exceed 10% of the total volume of work, while the share of the lowest intensity (heart rate about 150 beats / min) should not exceed 20% of the total volume. Thus, the ratio of intensive, medium and slow parts in a workout is approximately

Repeat method. During repeated work, the values of oxygen consumption change all the time, sometimes reaching the marginal level, sometimes decreasing slightly. Waves of increased consumption caused by repeated loading sometimes even exceed the MIC level. This serves as a powerful stimulus to increase respiratory capacity.

interval method- a kind of iterative method.

Basic requirements for interval training:

- optimal running time 60-90 sec;

- the pace of exercise should be such that the heart rate is 160-180 bpm; -

rest pause duration - in the range of 30-90 seconds;

In this case, the load should be such that by the end of the rest pause, the heart rate

was at least 120-130 beats / min.

Starting method or tempo training This is a kind of iterative method. Its essence lies in the use of a higher

pace of work; heart rate in the range of at least 180 ± 10 can be a guideline

bpm The time of work with such a training load can be, depending on the level of preparedness, from 30 seconds to 20 minutes, after which 30-

The fitness of an athlete and his health is possible only on the basis of the integrated use of distance and interval methods with a wide variety of training segments and modes.


basic	Attention	appropriate		remote
workout, which should be modified into a variable workout. On the
later		training (from	level I-II	sports categories)
an interval method should be introduced, the application of which involves
the presence of a fairly solid functional base, laid with the help of
remote		and its varieties. However, it must be remembered that

thinking about comprehensive training, attention should be paid to improving

anaerobic performance. And from this point of view, none of the considered methods is strictly targeted.

Anaerobic or speed Endurance is important for those sports

where the competitive exercise is characterized by a high intensity of performance.

Methodology for nurturing anaerobic capabilities

1) Intensity - marginal or slightly lower(100-95% of max).

2) The length of the segments - 3-8 seconds.

3) Rest intervals - 2-3 minutes. Performing in series - 4-5

repetitions in each, rest between series - 7-10 minutes.

4) Fill in the rest intervals between low-intensity series

5) The number of repetitions is determined by readiness to a pronounced decrease in V.

Rapidity defined as ability to move in

the shortest period of time.

In its purest form, speed manifests itself in the simplest, unloaded

single-joint exercises (tapping, waving arms and legs in different planes).

Between the speed of the implementation of a holistic movement in full

coordination (maximum speed of the sprinter) and individual

manifestations of speed, its components are not sufficiently correlated.

This emphasizes the complexity of the quality of speed, its relative independence from its elementary manifestations.

The main reason is in every movement made with maximum speed, depending on the size of the load being moved.

(body weight) a mandatory component that ensures the implementation of the motor potential is a power one.

Travel speed is a function of speed, strength, endurance, and

as well as the ability of an athlete to rationally coordinate their movements in

depending on the external conditions in which the motor task is solved.

Unlike speed, the possibilities for improving speed are endless. Allocate three main forms manifestations

you were fast:

- speed as the ability tomotor response;

- single movement speed;

- movement frequency.

Most often in sports activity, the manifestation of speed is

complex character. But in a particular sport, any one of the three elementary forms of speed can prevail, and it is she who will determine the result in this sport.

The combination of these three forms determines all cases of manifestation of speed.

In this case, there may be no direct relationship between individual

etc.). In these sports, the so-called

complex speed. Complex speed - the ability to overcome short distances in the shortest period of time.

Ability		reach maximum speed as quickly as possible
determined by the acceleration phase or starting speed. On average this time
is	4 to 6 sec. The ability to hold on as long as possible
the maximum speed achieved is called speed endurance and
define		remote	speed. O	development	high-speed
endurance		said	section "Endurance"		(anaerobic
endurance).

As already noted, all types of speed abilities are specific.

Direct positive velocity transfer takes place only in movements

which have similar semantic and programming sides, as well as

motor composition. For example, improving the result in the long jump

will have a positive effect on the speed of sprinting and soon

performing other exercises where leg extension speed is of great importance. However, the speed of a strike in boxing, or the speed of a thrust in fencing, is hardly affected by the speed of swimming or rowing. Only in physically poorly prepared children at the initial stage of training can we expect a significant positive transfer of speed.

The development of speed in a certain movement can be carried out with the help of exercises performed with maximum and submaximal intensity. The duration of these exercises should be

so that by the end of the exercise, the speed does not decrease due to fatigue.

All speed exercises can be divided into three groups:

1. Exercises of versatile (complex) impact on all the main components of speed abilities. This includes sports games, outdoor games, various relay races, including athletics, martial arts, etc.

2. Speed exercises that directly affect individual components of speed abilities: speed of reaction; on the speed of performing an individual movement, on improving the frequency of movements, on improving the starting speed, on speed endurance, on the speed of performing successive motor actions in general.

3. Linked exercises:

a) simultaneous impact on speed and all other abilities

(speed and power, speed and coordination, speed and

endurance);

) b simultaneous development of speed abilities, improvement of motor action (in running, swimming, sports games).

When educating speed, the leading method is the repeated method. The number of repetitions of exercises performed at maximum speed,

is established empirically: work stops if it is impossible to maintain the maximum speed of the exercise (the time for performing an individual exercise, depending on fitness,

fluctuates, within 10-20 seconds).

The duration of the rest intervals is determined by two main factors: the excitability of the central nervous system and at the same time, autonomic functions should more or less recover, most of the fast component of oxygen should be paid. debt This can happen in different cases within 3-8 minutes.

Examples of using an athletics exercise to develop speed of movement: running downhill on an inclined track, running along marks

/ short step /, throwing lightweight projectiles / different weights, but me-

lower than competition / or weighted, and then immediately standard, which gives a feeling of ease in performing the exercise.

Runners can use a group run with a handicap / handicap /,

for long jumpers - a short run-up on an inclined track, for high jumpers - jumping at maximum heights, reaching objects, branches with increasing tasks.

Strength is the ability to overcome external resistance. develop strength

It means to improve neuromuscular coordination, to cultivate the ability to

to create great volitional efforts, increase muscle mass.

The overall strength is manifested in a variety of movements, in particular, OFP.
Special strength is developed by exercises similar in structure to basic
new or its element, part.
	MPS - maximum arbitrary force manifested in isometric
under conditions of voluntary muscle contraction.
	Relative Strength (OS): OS = MPS / S, where S are anatomical
diameter (kg / cm²) or MPS / P, where P - body weight (rel. units)
	With an increase in body weight of an athlete				his performance	absolute
		principle	are increasing	indicators	relative
decrease.
	In sports where you have to deal with the movement of projectiles
weight limit or other weights, the result mainly depends
from indicators of absolute strength. Relative strength indicators important
meaning		acquire		sports, where	results
movement of the athlete's body in space (track and field jumps),
as well as in those sports where the need to limit weight is established

a pronounced drop in working capacity) the time of work with weights, the weight of which is set in relation to the features of the chosen sport, or the greatest amount of work that an athlete is able to perform within a given time.

maximum muscle tension with maximum weights.

Repetitive effort method assumes the use of loads below
maximum.
The method of repeated efforts is also used to develop strength
endurance. In this case, the intensity of exercise is 20-50% of
MPS, exercises are performed at an average pace until complete fatigue (up to
refusal). The weights in the series are selected in such a way that the athlete
could perform this exercise 15-30 times, the duration of execution - 50-
70 sec. Rest between sets should be short (20-60 seconds), after
the third approach feeling of fatigue in the muscles
strong, so the work is done in series. More rest between series
long.
A variety of MPU is dynamic force method–
overcoming unlimited weight with maximum speed. This method
used to develop speed-strength abilities.
Speed-strength qualities (SSC) depend on the perfection of technique
movements and the rate of increase in tension of individual
combinations. The method of improving the SSC is the use of efforts
maximum or 90-95% of	maximum		maximum
possible shortening speed	muscles. big	meaning

the development of intermuscular coordination, since with explosive efforts, not the maximum, but the optimal tension develops in the muscles. For

used to develop isometric or static muscle strength.

Isometric strength is especially necessary for maintaining posture, for

Rapid or explosive power is the type of force needed to quickly

performing movements that require the manifestation of a certain force. It is aimed at creating the power of movement, which is associated with the manifestation

required force in the shortest amount of time.

Yielding method (UM) or plyometric training (PT).

An effective method for developing maximum strength, since in this

method manifests a force greater than the maximum available. PM exercises should be preceded by a large strength training session. If the resistance is less than the athlete's maximum strength, a significant increase in strength

can be expected in those aspects of technology when behind the eccentric

activity comes concentric. Various types of rebound, rebound with a load or deep jump fall under this category.

circuit training method.

For the development of strength qualities, especially in the initial stages

adaptations often use the circuit training method. This method can be used for the development of all other physical qualities.

As a means for developing strength, exercises with pre-

overcoming own weight / jumping, squatting, multi-jumping, etc. / and

exercises with weights, but without disturbing the structure of movement / dumbbells,

sandbags, belts, cuffs, partner on the shoulders, shoe weights/.

You can use a variety of soil / sawdust, grass,

hard etc./.

Flexibility - morphological and functional properties of the support

motor apparatus, which determine the amplitude of various movements of an athlete.

The term "flexibility" is used to summarize the mobility of the joints of the whole body. When it comes to individual joints of the body, it is customary to use the concept of "mobility in the joints."

Passive Flexibility- performance of movement under the influence of external

Active flexibility- the ability to perform movement when active

own muscles.

Passive flexibility is always higher than active flexibility.

Active flexibility is realized when performing various physical

exercises and		so on	its practice		value higher than		passive
flexibility	which reflects		value			for development actively
flexibility.
Various			present		specific		requirements to
flexibility		primarily due to		biomechanical			structure
competitive movements.
	sufficient		development	flexibility		available to the athlete

the amplitude of movements in various joints exceeds that necessary for the effective performance of a competitive exercise. This difference is defined as the "margin of flexibility".

Features of the structure of various joints and their surrounding tissues

determine the anatomically possible limits of flexibility. Directed training improves the elastic properties of the articular capsule, ligaments, changes the shape of articulating bone surfaces.

The specific level of flexibility is limited, first of all,

muscle tension of the antagonists. Therefore, flexibility depends on

ability to combine contraction				muscles that produce			traffic,
relaxation of stretched muscles.
Anatomically		possible	flexibility			sports		actively
only 80-95% is used.
	development	flexibilityrepeated.. On			development		mobility
various	joints	necessary			amount		time. More
	required	to increase		mobility		hip

joints spinal column, less - to increase mobility in the shoulder, elbow, knee and ankle joints.

Classes to increase mobility should be carried out daily - from 20-30 minutes to 45-60 minutes. (20-30% - exercise and warm-up).

After reaching the required level, you need to conduct classes 3-4-

once a week in maintenance mode. If you do not maintain the achieved level, flexibility quickly returns to its original level.

One of the most common and widely used groups of exercises to increase flexibility are exercises performed in

stretching mode.

Stretching is performed in the form of repeated short-term and


the amplitude of jerks with the achievement of 10-30 s of the maximum stretching of the muscle.
	appearance		soreness	stretched
activate and hold		in this state 10-30 sec. After the interval
rest 30-60 s - return to		stretching the same muscle. 3 in progress
approach in a series with a rest interval of 3-5 minutes.

Dexterity - the ability to quickly solve a motor task in case of unexpected

given emerging situation. This is the highest degree of manifestation of coordination of movements. As a means of development, exercises from one's own

natural type, performed in unusual conditions. For example, different

soil: sand, grass, sawdust; hurdling from different; but different

relay races; throwing with the other hand or pushing with the other foot; running along

gate in the opposite direction, etc./.

A high level of coordination abilities allows an athlete

quickly master new motor skills, rational

use the available stock of skills and motor skills (with twill,

speed, flexibility), show the necessary variability of movements in

in accordance with specific situations of training and competitive activity.

Coordination abilities are manifested in an expedient choice

motor actions from the arsenal of mastered. skillsTherefore

Naturally, coordination abilities depend on motor fitness athlete, number and difficulty acquired skills, a

also the effectiveness of the course of psychological,

determining the effectiveness of motion control.

The greater the number, variety and complexity of the acquired skills,

the faster and more effectively the athlete adapts to unexpected conditions, solves new motor tasks, the more adequately responds to the requirements of the emerging situation.

ice, etc., the level of development of which largely determines the ability of an athlete to control his movements. When improving

- You can run at any time, year, regardless of geographical and climatic conditions and place of residence;

- health jogging is available to any beginner, as it does not require special preliminary training;

- running load is easily dosed by intensity and duration

With taking into account age, gender, functionality and structure of the human body;

- it is possible to successfully and with a high degree of accuracy carry out self-control in the process of running;

- systematic jogging stimulates additional possibilities of blood circulation, enhances the work of skeletal muscles,

acting as a "peripheral heart";

- under the influence of regular running, blood pressure decreases;

- while running, the main muscle groups are involved in the work,

long-term and dynamic movement of each part of the body is ensured,

high mobility in the ankle, knee and hip joints;

In runners, the vascular system is more developed

(branched);

- daily jogging from 15 to 30 minutes for 18 months approximately doubles the elasticity and capacity of the vascular bed;

- in all known sports, running is, if not the main, then an auxiliary means of training.

It is necessary to run according to a program that is appropriate for the age and degree of physical fitness of those involved. Beginners, in the case of a long-term inactive motor life, should not start with running. In these cases, especially in older age groups, it is necessary

start with a walking program and only when you reach a good physical condition can you move on to running.

There are many different training modes. From the target

which the student sets for himself (regarding his capabilities), the training program depends on the number of training sessions per week, the duration of the session.


		desirable		warm-up, which		will allow
body,	rebuild		get ready		forthcoming.
Warm-up exercises should be performed in				movement and on the spot
low temperatures, preferably only in motion).

We can recommend the following set of exercises: exercises for the upper limbs (rotation in the joints, jerks, etc.), lower extremities(walking on the outer, inner side of the foot, squats, etc.), tilts, turns of the torso. Each exercise is performed within 1 minute. After the warm-up, it is necessary to continue the movement with a step and then go to an accelerated step and, finally, run.

While running, it is necessary to monitor the setting of the legs, the position of the torso, head. Movements should be free enslaved.

A distance of 5-6 km is quite enough for a one-time run.

Stabilization of most physiological indicators of the work of the heart,

respiratory system, blood and other body systems occurs within 1-2 years from the start of health-improving jogging at distances, not

an individual approach to determining the volume of running and its speed.

The main criterion for this approach is the capacity of the cardiovascular and respiratory systems of each student,

which is determined by heart rate.


		use			loads causing
increase in heart rate	50-100% off		source,		pulse mode
maintained throughout the period					classes, despite
increase in volume and speed of running.
Work at pulse rate, not			exceeding 150 beats / min,			is
predominantly	aerobic						corresponding
functional capabilities of people 30-60 years and older, as well as
health-improving activities. The effect is already achieved
pulse 120-130 beats / min, with				systolic
approaching	maximum. Work					going on
"near the threshold of anaerobic metabolism", and this, in turn, indicates
that such a load is a useful training effect,
improving		cardiorespiratory			performance
Increasing heart rate for beginners in jogging is impossible

Consequently,		promotes		development	cardiovascular

endurance mechanisms.

Among the means of physical education of children, adolescents and young men, various types of running, jumping and throwing occupy one of the most important places. This is due to their accessibility, dynamism, emotionality and naturalness. Properly organized athletics classes in combination with other means of physical education should contribute to:

1. improving the health of children and adolescents;
2. harmonious physical development;
3. development of physical, moral and volitional qualities;
4. education of organizational, physical culture and sanitary and hygienic skills.

Skillfully applied athletics exercises help to improve metabolism, strengthen the nervous, cardiovascular and respiratory systems, as well as the formation of correct posture. When preparing a teenager to achieve high sports results, one should not forget that his body is different from the body of an adult and that a teenager is not an adult in miniature. During physical work, blood flow increases by 40-60 times or more, and skeletal muscles pass blood through themselves into in large numbers.

So, the heart works with the participation of more than 600 assistants - "peripheral hearts", which provide blood circulation and blood supply to the body. These assistants are able to develop pressure in excess of the maximum arterial pressure. And since the skeletal muscles can develop such great pressure, they alone are capable of raising blood from the lower extremities to the right atrium in a person in a standing position.

All observations of young athletes show their better physical development compared to adolescents who did not exercise. However, such comparisons speak not only about the indisputable positive effect of muscle training, but also about the influence of selection when recruiting various sports schools and teams. Physically better developed teenagers are more likely to achieve success in sports. That is why the best physical development in comparison with their peers who are not involved in sports is found in children who have just started classes in children's sports schools. The significance of selection is also manifested in the fact that adolescents who specialize in various sports turn out to be of unequal development8.

So, for example, when comparing the growth of backbone strength in young athletes, boxers and speed skaters, the best performance was observed in skaters, while comparing the strength of the arm muscles, the best performance was observed in boxers and athletes.

The question of the range of changes in various indicators of the physical development of children in different age periods in connection with the specialized influence of motor activity and the environment is of great interest. Systematic, well-organized training usually, as mentioned above, leads to an improvement in the functions of the cardiovascular system, improves the response to muscle work, and expands the functional capabilities of school-age children. So, for example, when conducting functional tests (intense running for 7 minutes), a significant difference was found in trained and untrained young athletes according to electrocardiography.

In less trained, there was a greater increase in heart rate and a greater increase in systolic index. A more pronounced reaction is also noted in terms of arterial blood pressure. In trained athletes, the shifts were much smaller and recovery came sooner.

Thus, under the influence of physical exercises in children and adolescents, the reserve possibilities of breathing increase; VC and MVL clearly increase, more oxygen is used from a liter of ventilated air, the oxygen transport function of the blood circulation increases, the oxygen capacity of the blood increases, the mechanisms of tissue respiration improve, the ability to continue physical activity in pronounced hypoxemic and hypercapnic conditions increases with the formation of a greater oxygen debt9. In the process of systematic sports training in young athletes, the neurohumoral regulation of breathing during muscular work improves, better coordination of the work of breathing during exercise with both muscular and other functional systems of the body is ensured; there is an increase in the processes of economization of the respiratory system both at rest and under standard physical exertion. Such a direction of changes in the respiratory function indicates the expansion of the body's capabilities with age and provides an opportunity for a sports doctor to objectively assess the functional

Under the influence of training, the vital capacity of the lungs can increase by 30%. It also increases under the influence of special breathing exercises. There is a fairly close correlation between the value of VC (US) and ODE. The ode to the submaximal load and the absolute volume of the heart is +0.61 and the relative volume is +0.68. Consequently, the greater the initial value, the volume of the heart in young athletes, the higher their ability to increase COQ and IOC during intense muscle activity, i.e., the higher the maximum hemodynamic performance.

Blood pressure (BP). To date, there is no consensus regarding the impact of sports on BP and the assessment of hypotension as an indicator of fitness10.

Considering the decrease in blood pressure in athletes as one of the most important signs of adaptation of the body to regular physical activity, the researchers come to the conclusion that not every decrease in blood pressure in athletes is a sign of high fitness of the body. In addition to the so-called hypotension of high fitness (physiological form), there may be other forms of it (hypotension from overwork, neurocirculatory dystonia of the hypotonic type; hypotension, hypotension with foci chronic infection) due to the unfavorable influence of external and internal environmental factors on the neurohumoral regulation of vascular tone in athletes. Hypotension cannot be considered a characteristic feature of the adaptation of the athlete's circulatory apparatus to physical activity.

At the same time, in young athletes in all age groups, this indicator is higher and increases with increasing fitness.

Thus, it can be concluded that in sports medicine there are ideas that the success of children in sports depends on a complex of psychophysiological and motor qualities, as well as on the morphological features and functional capabilities of the autonomic systems of the individual. Moreover, the significance of individual elements of this complex is unequal for different types sports. Although the selection requires specific requirements for a particular sport that determine the validity of individual psychophysiological and morphofunctional indicators, all this does not exclude the value of general criteria that ensure the correct choice of sports specialization and assessment of the prospects for sports achievements of children and adolescents11. Such criteria are indicators of biological age, as they reflect the maturity of individual systems and the whole organism as a whole. Of particular importance is the determination of the biological age of young athletes due to the fact that acceleration is accompanied not only by an increase in body size, acceleration of growth and development, but also by a significant variability in the morphological and functional maturity of children and adolescents of the same passport age.

Human health is a very fragile system that requires constant monitoring and support. But what is the right way to take care of it? Will only proper nutrition and strengthening of immunity help in this? How to choose the optimal physical activity and is it necessary at all? Similar questions often arise in sedentary people. Speaking about the benefits of physical activity, it should be noted that their intensity, frequency, work on muscles and skeleton are important.

Moderate exercise is necessary for a person. The more effective they are, the higher the potential that the body is capable of.

At the initial stage of jogging, overcoming distances of 3-5 km every few days, it will be difficult to maintain pace, breathing and rhythm, not to switch to walking. However, in the future, the muscles will adapt, become stronger, and the blood supply to the lungs will improve.

In the future, a person will be able to run the same distances much faster, while maintaining even breathing and without overwork. A positive result will affect not only the muscle group that was subjected to stress during training.

The positive impact of physical exercises on human health will be only if you follow a number of rules:

Moderation. The benefit will be only from loads correctly calculated in terms of intensity and frequency. They will increase the strength of the muscles, the appearance of the body, keep the body in good shape, delay its aging. With too frequent training and regular extreme stress, on the contrary, wear occurs, which leads to the opposite consequences. For example, a cardiologist is advised not to run every day, but to walk - the pace and rhythm of running are too much stress on the heart, and walking maintains its tone. This does not mean that running is dangerous, just that you need to do it 2-3 times a week;
Physical activity should be combined with proper nutrition. Only such a lifestyle guarantees the absence of health problems. Hard work is accompanied by the loss of calories, which are energy. Therefore, for sports, you need food rich in vitamins, minerals and other beneficial substances. For example, calcium deficiency leads to weak bones, respectively, training will be harder;
It is necessary to deal with it comprehensively. It is necessary to distribute the load evenly on all parts of the body. This will eliminate injuries and deformations of the muscles / bones;
Consider health status. For example, in sports sections, this parameter is controlled. In order not to harm yourself, it is recommended to visit an orthopedist who will assess the state of the skeletal system and recommend the optimal intensity of exercise. If you have a history of wounds or injuries, you need to undergo a series of diagnostic procedures to rule out contraindications to playing sports. If you have heart problems, you need to consult a cardiologist. It is also worth visiting a doctor for people with poor eyesight. Therefore, before actively starting to engage in, you need to assess the state of your health, and even better - entrust it to specialists;
In the absence of contraindications, it is not only possible, but also necessary to be physically active. The benefits of sports will be noticeable after a few months. In addition, switching the type of activity from mental to physical relieves stress, helps fight depression, and strengthens the immune system.

More than half a century ago, Arnold Kegel developed a special complex that helps women who have difficulty urinating after childbirth. Previously, this problem was solved only with the help of surgical intervention, but it was not always successful. Ladies involved in this complex noted that their sex life has improved: the sensations during intercourse have become much brighter. Some of them claimed that they experienced the body for the first time only after performing Kegel exercises.

The benefits of intimate gymnastics are simply undeniable.

A similar complex affects the pubococcygeus muscle. Such activities allow you to increase control over sexual reactions and, accordingly, increase sexual pleasure, moreover, for both partners. Significantly improves blood circulation in the pelvic organs.

Pregnant women can use them to prepare the body for the process of childbirth and restore muscle tone in the vagina after the birth of the baby.

Kegel exercises help overcome sexual disorders such as vaginismus (involuntary contraction of the muscles of the vagina) and dyspareunia (pain during intercourse).

It also contributes to the fight against urinary incontinence when coughing, running, sneezing. In addition, this complex can be used by men. It allows you to strengthen the muscles responsible for ejaculation (ejaculation), prolong the pleasure of sexual intercourse.

The school curriculum includes physical education classes from the very first grades. They are based on athletics and gymnastic complexes, outdoor games, in a number of schools the program includes swimming. These exercises have something in common, but there are also some features that are necessary for physical education.

Primary school children need gymnastic exercises. They develop coordination abilities, flexibility, focus on acquiring new motor reflexes, strength and speed.

The gymnastic program for children is represented by dance and drill, general strengthening, acrobatic exercises (with the help of inertial efforts), complexes for the development of balance. There are also classes in climbing, climbing, with a skipping rope.

The impact of athletics exercises on children's health is also very significant. They allow you to develop endurance, speed, abilities, speed-strength qualities. Athletics complexes involve almost all muscle groups, affect the activity of the respiratory and cardiovascular systems, and stimulate metabolism. The basis of athletics exercises is running, high and long jumps, throwing a small and stuffed ball for a distance.

Physical education lessons are a mandatory form of physical education. Children receive the necessary minimum of skills, knowledge and skills that the school curriculum includes, and also increase their level of physical development.

development

maximum amplitude,

speed should

competitive, and muscle tension - maximum.

Isometric method or static method

efforts. This method

Regular exercise reduces the risk of developing chronic pathologies, increases life expectancy and improves its quality. When exercise becomes part of your daily routine, it becomes easier to complete everyday tasks, such as climbing stairs, going to the store, gardening or working at home. In addition to the physical, mental well-being improves.

People who lead an inactive lifestyle are at risk of developing a heart attack and coronary artery disease. Exercise for health and longevity involves regular exercise throughout life. If you are active only in your youth, there is no guarantee that exercise will be beneficial in old age.

Introduction……………………………………………………………………………. 3

1. The influence of running on the human body……………………………………………… 4

2. The effect of walking on the human body…………………………………………… 6

3. Influence of physical exercises on mental development…………………. 7

Conclusion…………………………………………………………………………. 9

List of used literature………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………

Introduction

Athletics is the "queen of sports", uniting five disciplines - running; sports walking; jumps (long, high, triple, pole vault); throwing (disc, spear, hammer), shot put; athletics all-around. This is one of the main and most popular sports. Athletics competitions originate in England, where it began to develop in the 17th and 18th centuries, mainly in the form of running and walking. Since then, it has come a long way, becoming one of the most popular sports.

In our time, athletics can act as a "lifeline". Modern progress and civilization, on the one hand, improve the life of mankind, and on the other hand, move it away from nature. Motor activity has decreased, which, combined with negative ecology, causes significant harm to the human body. The number of diseases is increasing, the activity of the immune system is decreasing, many diseases that used to be ill mainly by the elderly have become “younger” and, as a result, lead to a reduction in human life expectancy. A decrease in physical activity is one of the many negative factors that impede the normal fruitful life of a person.

Athletics is the most popular sport that contributes to the comprehensive physical development of a person. Systematic athletics exercises develop strength, speed, endurance and other qualities necessary for a person in Everyday life.

Consider how some types of athletics affect the human body.

1. The effect of running on the human body

Running is not an enjoyable activity for many. But as practice shows, it is the most optimal, cheapest way to monitor your health. Everyone runs: children, adults, old people with their dogs ...

Running can be used to achieve very different goals - from spiritual self-improvement to weight loss. Each person, if desired, will find the answer to his question with the help of running. But there are several basic processes that are stimulated during running - both a beginner and an experienced athlete need to know about this.

1. During and after running, the process of hematopoiesis is activated - “young”, healthy blood is formed.

2. Breathing is activated, absorption of free electrons from the air by the body is stimulated. This process occurs in the lungs due to the activation of gas exchange and through the skin. An increase in the number of free electrons increases efficiency (physical and mental) and stimulates all functions and systems of a person.

3. During running, the production of carbon dioxide by the body is activated, which has a very beneficial effect on all biochemical processes occurring in cells. In particular, the amount of oxygen in the tissues increases, which helps to improve the metabolism in the body.

4. During a run of medium duration (30–60 minutes), cell breakdown is activated in the body, which, in turn, stimulates the synthesis of new young and healthy cells after a running workout. First of all, old diseased cells are destroyed, and new ones are synthesized in their place. With the help of running, rejuvenation and renewal of the whole organism occurs.

5. The body of an adult contains approximately 35 liters of fluid (5 liters of blood, 2 liters of lymph and 28 liters of intracellular fluid). With a sedentary lifestyle, all this fluid stagnates. During running, the fluid begins to actively circulate, eliminating stagnant zones in the body.

6. The supply of cells with nutrients and oxygen occurs according to this scheme. At the first stage, the necessary substances with the help of diffusion through the walls of the capillaries move from the blood into the intercellular fluid. At the second stage, oxygen and nutrients are transferred from the intercellular fluid through the membrane into the cell. At the third stage, the distribution of nutrients and oxygen inside the cell occurs. In the same way, but in reverse order, waste products are removed from the cells. During and after running, all these processes occur at a high speed, which increases the vitality of the body and activates self-healing. The cells of the body get rid of the products of their own vital activity while running, which excludes the option of self-poisoning.

7. Every moment millions of cells die in the human body. In order to dispose of all this independently, a non-intensive load of medium duration is necessary. Best suited for this slow run. Otherwise, the dead cells of the body begin to decompose with the formation of poisons, which are carried throughout the body with the bloodstream, causing poisoning and, for example, a condition such as chronic fatigue.

8. While running, the hormone serotonin is released, which is known to everyone as the hormone of happiness, which improves mood, symptoms of depression disappear, and stress is relieved.

The cardiovascular system is the first to receive a healing impulse when running. According to experts, the heart and blood vessels react very positively precisely to leisurely loads of medium (30-60 minutes) duration. Classes on strength simulators or with a barbell (dumbbells) develop skeletal muscles well, while absolutely not stimulating the development of the heart muscle and blood vessels. In contrast, running is considered one of the better ways restoration and maintenance of the cardiovascular system at the proper level.

This positive impact is due to several reasons.

1. Periodic tension and relaxation of the muscles of the legs. For the cardiovascular system, it is very important during training that the alternation of tension and rest of the leg muscles. For example, when exercising with a barbell (squats, lunges), a person does not receive even a tenth of the healing effect for blood vessels that can be obtained while jogging. This is because during normal training, the muscles first experience strong tension (a squat is performed with a barbell), and then rest. Such a training regimen often leads to stagnant processes in the legs with the possibility of varicose veins. In contrast, during running there is a gentle, natural load on the muscles of the legs.

2. While running, the human body performs periodic up and down oscillatory movements. When moving up, gravity is overcome, and so many hundreds of times during training. Such an oscillatory movement has a very positive effect on the entire fluid (lymph, blood, intracellular fluid) of the body, causing oscillatory movements in the smallest vessels.

3. While running, breathing becomes deep and frequent, which leads to an active movement of the diaphragm up and down, which in itself is an excellent massage of all abdominal organs. Such a massage activates blood circulation in these organs with all the ensuing positive consequences. The active movement of the diaphragm promotes the outflow of venous blood from the legs up to the heart.

A steady, long run that is only slightly faster than walking speed, according to Gilmour, author of Running for Life, can give an extra 10 to 12 years of life.

To many, this activity seems to be a very monotonous and boring exercise. In fact, this is not so. While running, you can “splash out” your temperament in the sprint and experience the full extent of your patience, measuring off kilometer after kilometer in a marathon. You can train for the ambition of becoming a world record holder or an Olympic champion, or you can simply run out of a desire to maintain health, performance and normal psychology. Finally, you can not part with running until old age, and in all years running will fully satisfy the moral and physical requirements for sports.

This exercise It also has a healing effect on the immune system. With regular jogging, a person becomes active, collected, purposeful, which allows him to increase his self-esteem.

2. The effect of walking on the human body

Walking is the easiest of all sports. It does not need to spend a lot of energy, and the effect is quite high. Walking has a health-improving effect on the body, raises muscle tone, strengthens bone tissue, develops coordination of movements, and stimulates metabolism.

First of all, it stimulates the work of the heart muscle (myocardium). Doctors have proven that if a person walks every day, at least for an hour, the risk of this kind of disease is reduced by 70%. Walking promotes weight loss, has a beneficial effect on the nervous system. In addition, with it, lactic acid does not accumulate in the body.

Walking can be divided into two types: fast and calm. Calm is more suitable for older people, it just keeps the body in good shape. In addition, you can increase the time of classes up to two hours. Fast walking will put a load on the muscles, develop bone tissue. Combining two types of walking, you can adjust the load at will and well-being. Indeed, first of all, it is necessary to increase the tone, to cheer up and improve health.

Walking can be both an independent sport and a general developmental, preparatory exercise before doing other sports. In this case, you need to spend less time on it.

This type of physical activity can be considered the safest type of physical activity. It is within the power of almost everyone - from a teenager to an elderly person. Now it has gained incredible popularity in European countries and America as a means to combat physical inactivity and its attendant problems. A few years ago, an Irish health organization launched the Health Path project, which aims to get as many of the population involved in walking as possible. Finland, Sweden, Denmark, Canada and Germany have already joined this project. In Germany, mass walks are organized on certain days, in which thousands of people participate.

Fast walking is also good for a reduced emotional background, an oppressed, depressed mood. In the process of walking, as well as during other loads (running, swimming, etc.), endorphins are produced in the body - hormones that have a positive effect on the psyche. It is also useful for short distances. However, to strengthen the cardiovascular system, classes should be continuous with a high pace of movement.

Over time, the habit of walking quickly can become motor automatism, especially if you use known routes of movement.

There are no contraindications for walking, even a hypertensive person can do it. Classes with it are recommended for many diseases of the cardiovascular, pulmonary systems, with nervous overstrain and even during rehabilitation periods. It has a strengthening effect on the entire body.

3. The effect of exercise on mental development

The positive influence of physical development on the mental was known in China, even in the time of Confucius, in ancient Greece, India, and Japan. In the monasteries of Tibet and Shaolin, physical exercises and work were taught on the same level as theoretical disciplines. Also in ancient Greece: Plato was a two-time Olympic champion in pankration (mixed martial arts), Pythagoras was a champion in fisticuffs, and this did not prevent them from being and remaining refined intellectuals.

How and why physical activity improves mental health is currently not fully understood. Some theories, for example, look at the effects of exercise on various hormones and other chemicals in our body.

Our body has an amazing hormonal system containing chemicals similar to morphine called endogenous opioids. These hormones are of particular interest because their receptors have been found in areas of the brain responsible for emotions, pain, and human behavior. During exercise, the pituitary gland increases the synthesis of beta-endorphins, a type of endogenous opioid, resulting in an increase in their concentration in the blood. At the same time, there is an increase in the level of beta-endorphins in the human brain and thereby creates a feeling of a general comfortable state.

Physical activity can also activate the action of special brain chemicals called neurotransmitters. Dr. Charles Ransford, representing Hillsdale College, Michigan reviewed the scientific evidence on the subject and suggested that although there is a need for further research work, we can conclude that exercise can change the concentration of norepinephrine, dopamine and serotonin in the brain and, as a result, reduce depression.

Dr. James Wise of the Alberta Hospital and a team of researchers from State University Arizona independently concluded that during periods of physical activity there is an increased emission of alpha waves by the brain. The result of the influence of these electronic waves is the onset of a more calm and peaceful state in a person. Their action usually begins to appear after the twentieth minute of training and can be recorded with the help of devices and some time after the cessation of active training. Researchers suggest that the influence of an increased number of alpha waves is one of the positive factors influencing physical activity on the general psychological state of a person, including expressed in a decrease in mental excitability and a decrease in depression.

Other researchers are of the opinion that physical exercise reduces the electrical tension in the muscles. Some also believe that physical activity increases oxygen transport to the brain. In addition, during the performance of certain physical exercises, the body temperature rises, causing a decrease in muscle tension and affecting certain neurotransmitters in the brain.

The American College of Sports Medicine recommends regular exercise for 30-60 minutes a day, several times a week, as an important factor in promoting health, mental alertness and general well-being.

The reduction in the level of mental excitability and depression and the improvement in the general condition that come as a result of a physically active life will certainly have a positive effect on the performance of their professional duties by those whose work is mainly related to mental activity. For many students and knowledge workers, this primarily means that the time spent on physical education will never be wasted. On the contrary, even a thirty-minute workout will help to increase mental abilities and make more efficient use of time. Incorporating physical exercise breaks (“industrial gymnastics”) into the work and study schedules of sedentary workers and students can improve productivity and academic achievement.

Conclusion

In the abstract, several examples of the influence of athletics exercises on the human body were considered. According to the given data, it is enough for a person to perform elementary physical activity in order to strengthen his health and always stay in shape. With regular exercise, you can resist the endless stream of stress, anxiety and depression that is so characteristic of this age. Physical activity can play the role of a kind of protective buffer that reduces the tension and stress of everyday life, as well as positively affecting the improvement of mood and the general physical and psychological state of a person.

30-60 minutes of light running or walking at an average pace is enough for a person to improve their health. In our time, the physical, psychological state of each of us can become a positive fact for the country as a whole. This indicator is the hallmark of the state. From the health of every inhabitant of the country, the health of the nation is formed. Unfortunately, now it cannot be said that Russia is a state consisting of physically healthy and psychologically balanced people. But there is a noticeable tendency for an increase in those who began to engage in one or another sport. Now running and walking are gaining great popularity in Russia, because they are the most accessible physical activities, and the benefits from them are no less than from classes in gym. I would like to believe that in a few years we will be able to proudly say that Russia is a country with healthy citizens, and the whole world consists of physically strong people who do not know any diseases. Athletics can be the main assistant to achieve this goal.

Bibliography:

1. Zhilkin A.I. Athletics - tutorial– M.: ACADEMA, 2003. – 461 p.

Athletes of different specializations have certain differences in physique, functional capabilities of various organs and systems of the body, development of motor function, which affects the manifestation of strength, speed, endurance, flexibility, adaptation to various environmental conditions, performance, recovery leniya, as well as on sports achievements. These differences are due, on the one hand, to the selection system in the chosen sport, and on the other hand, to the specific influence of each type of track and field exercises on the body of women.

Women who specialize in sprinting are usually of average height and body weight, with good muscle development. Middle-distance runners differ from female sprinters in that they have relatively small stature, narrower shoulders and pelvis, long limbs, and good external respiration. Jumpers in length and height are characterized by high growth with a small body weight, relatively short hips and a long lower leg.

Javelin throwers, discus throwers and shot putters are distinguished by their high stature, significant body weight and more prominent muscles. As a rule, the differences between anthropometric indicators in women and men in each type of athletics are quite large. For example, in a 100-meter run, the difference in body weight is on average 22.2 kg, in height - 13.3 cm, and for shot putters, respectively, 37.2 kg and 18.6 cm.

Depending on the specialization, there are differences in athletes and in a number of physiological indicators. Thus, sprinting in women is characterized by high work power against the background of a sharp increase in oxygen debt, and running for medium and long distances is characterized by a maximum increase in oxygen consumption. In the sprint, women's energy consumption is 15-20% lower than that of men. In middle and long-distance runners, the value of maximum oxygen consumption is usually lower than in men by 20-30%.

Morphological and functional differences between men and women in the same type of athletics are ultimately reflected in sports results. Comparison of world records for women and men allows us to establish how much more athletes are inferior to men in some disciplines, and, consequently, in the level of development of speed, strength, endurance and other physical qualities. In table. 14 shows the world records of women and men in certain types of athletics and their differences.

In sprinting (100, 200, 400 and 400 m s / b), where the leading factor in achieving sports results is speed and speed endurance, women in terms of their level of development lag behind men by an average of 10%. Significantly greater differences are observed in running with a predominant manifestation of special endurance (12-13%), significant differences are observed in speed-strength types of athletics (from 14 to 18%), smaller differences in ultra-marathon disciplines - about 5%.

Table 14

Kind of easy		world records
athletics	Women	Men	Differences, min, s	%
Running: 100 m	10,49	9,69	0,8	8,26
200 m	21,34	19,30	2,04	10,5
400 m	47,60	41,18	4,42	10,2
800 m	1.53,28	1.41,11	12,17	12,0
1500 m	3.50,46	3.26,0	24,46	11,8
5000 m	14.16,63	12.37,35	99,28	13,1
10000 m	29.31,78	26.17,53	194,25	12,3
3000 m s/n	9.01,59	7.53,63	67,96	14,3
42195 m	2:15.25	2:04.26		8,8
100 km	6:33.11	6:13.33		4,9
High jump				14,6
Long jump				15,9
Triple jump				15,2
Pole vaulting				17,7

Each type of athletics in its own way affects the body of women and contributes to the development of the necessary qualities. When conducting training sessions in all types of athletics, one should not forget about the characteristics of the female body and the physical capabilities of women, depending on their specialization.

Each type of track and field athletics imposes specific requirements on the level of development of women's motor abilities, which determine the achievement of high sports results in this type. For example, the result in sprinting depends on the ability to perform running movements as quickly as possible for 11-22 seconds. Hurdlers, in addition to the qualities of a sprinter, need to have high mobility in the hip joints and freedom of movement when performing them with maximum speed. Achieving high results in a "long" sprint requires athletes to maintain a speed close to the maximum for a longer time (up to 50 s). As the distance increases, the requirements for the level of development of speed qualities decrease, but the ability to maintain the highest possible average speed for a long time (running 800, 1500, 3000, 5000, 10,000 m and 42.195 km) increases. Due to their mental and physiological characteristics, women endure loads more easily in these types of athletics and in recent years have been progressing faster than men. The results in jumps and throws depend on the level of development of speed-strength qualities. If in high jumps the speed-strength qualities should provide significant vertical speed during repulsion, then in long jumps - high horizontal speed.

In the shot put, the result depends on the instantaneous manifestation of maximum force during acceleration and pushing the projectile out. In the discus and javelin throwers, these abilities manifest themselves in a quick, whip-like completion of the hand movement in the final effort. And, finally, all-around women should have an optimal ratio in the development of all these abilities and qualities.

During the development and improvement of physical qualities and motor skills in the training of female athletes, as well as sportsmen, various methods: uniform, variable, repeated, interval, competitive, etc. The peculiarity of their use in classes with women is due to the different characteristics of the load components: exercise intensity, duration, intervals and nature of rest.

The growth of sports results in women, as well as in men, largely depends on the effective regulation of training and competitive loads in the chosen form of athletics at various stages of long-term training. At the same time, the most difficult moment in the normalization and planning of loads is to ensure the continuity of loads in the training of girls, girls, juniors and women.

When planning loads in the process of conducting classes with women, one should be guided by the general principles adopted in training. In particular, such as gradualness, wavelike dynamics of loads, cyclicality. However, due to the specifics of the female body, their use has its own distinctive features. Loads should be, on the one hand, adequate to the physical capabilities of women, and on the other hand, they should ensure a continuous increase in results, sportsmanship.

The main thing is that women in the classroom do not perform excessive physical activity. Sometimes this most important position is accidentally or mistakenly violated in classes with men, but this is less dangerous than in training with women. The training load, which reaches a significant value in sports exercises, for an unprepared woman is fraught with negative effects, primarily on the internal organs. It is important to protect beginner athletes from sudden shocks, instantaneous tensions and efforts at the moments of landing, jerking, lifting a load or one’s own body weight onto the apparatus, etc.

When teaching beginner athletes, exercises must be selected so that the objective difficulties in individual exercises and the total load in the classes increase gradually over a long period of time. This gradualness will prevent unwanted effects, ensure the strengthening of the intrapelvic muscles, ligaments and internal organs.

A large place in the annual training of women sprinters is given to running and jumping exercises. In girls, their total volume reaches an average of about 15 km, in girls - 30 km, in juniors and women - 40 km.

Performing a large number of running and jumping exercises requires close attention to strengthening and developing the muscles of the legs, and especially the foot. A significant load on the legs of beginners and young athletes, whose foot muscles are not sufficiently strengthened, leads to flattening of the foot and the appearance of flat feet. In addition, it should be borne in mind that leg exercises develop the intrapelvic muscles located on the inner walls of the pelvis.

Women need to perform various jumping exercises on soft ground (mats, sand, sponge, etc.), as they cause a slight movement of the pelvic organs and, therefore, help strengthen the muscles and ligaments that hold them.

In middle-distance running (800-1500 m), mixed loads (aerobic-anaerobic) prevail among women. The annual total load for girls is 900-1000 km, for girls - 1200-2000 km, for juniors - 2000-2600 km and for women - 3000-3500 km. In this type of track and field athletics, the main increase in the volume of running among women in the annual cycle falls on the age of 14-15 years. At the border of 15-16 years, it stabilizes. This is especially true for girls who have a significant increase in somatic characteristics: body length and weight, chest circumference, etc.

In high jumps, long running runs, javelin throwing, discus throwing and shot put, the orientation of the loads is of a different nature. In the classes, loads of a speed-strength nature predominate. For example, the annual volume of power load in shot put for girls can reach 300-350 tons, for girls - 350-450 tons, for juniors - up to 600 tons and for women - 750 tons. projectile in each age group, respectively, 1500-2000, 2600-3000, 4000-4700 and 7000-9000 times. To perform such loads, throwers must have very strong muscles of the shoulder girdle, arms, legs, torso, they must have speed of movement, high coordination. In this regard, as a rule, a large number of exercises with a barbell and kettlebells are included in the training to develop the necessary muscle groups. It is necessary to use them in classes with girls, girls and women carefully, taking into account their age and preparedness.

The use of exercises with excessive weights can lead to prolapse of the internal organs of the abdominal cavity and pelvic organs, flattening of the arch of the feet, injuries of the lumbar region of the spine, and other changes that adversely affect the health of a woman.

Strength training of women should be carried out by available means that do not cause physical overstrain. To develop strength, it is useful to perform exercises with stuffed balls, pancakes from the barbell, paired exercises with resistance, and various jumping exercises. Barbell exercises can be included in training only when the level of physical fitness of those involved is high enough. Exercises with weights should be alternated with relaxation exercises in order to quickly relieve fatigue.

In order for women to achieve high sports results in selected types of athletics, many years of year-round training is needed, which is built taking into account the anatomical and physiological characteristics of the body and carried out in collaboration with a doctor.