It is no secret that physical exercise has a healing effect on the human body. This fact has been known since ancient times. The fact that sports are of great importance in the fight against disease and prolong our lives was indicated by the statements of many generations of philosophers and doctors. For example, Aristotle argued that a living organism has a constant need for movement, and nothing destroys a person so much as physical inaction.
Exercising is a very powerful means of healing. Proper organization of the training process allows you to improve physical development, increase efficiency and activate the functioning of all body systems.
However, physical culture means cannot be used haphazardly and uncontrollably. In the best case, they will simply become ineffective, and in the worst, they will cause irreparable harm to health. To exclude the negative effects of sports, control and self-control are necessary during physical exercises. All these measures come down to diagnosing the state of the body.
There are various types of control - pedagogical and medical. Of course, they are important when playing sports. But nevertheless, self-control in exercising physical exercises has a special place. Its main goal is to optimize classes based on data on the state of the body.
Objective and subjective methods
Each of the athletes, especially the beginner, must know the basics of self-control during physical exercises. This will allow to instill the skills of introspection and discipline, as well as make the work of the trainer, doctor and teacher as efficient as possible.
What does self-control mean when doing physical exercises? He is nothing more than an observation of his physical development and health, as well as the tolerance of training and competitive load.
Self-control techniques in physical exercises can be divided into two types. The first one is objective. Using this technique, one can measure and then quantify anthropological indicators, including body length and weight, chest girth, etc., as well as compare sports results and development indicators of a particular muscle group.
The second technique, with which you can exercise self-control during physical exercises, is subjective. It allows a person to assess their health and desire to play sports, mood, fatigue, impaired appetite and other conditions.
Self-control during independent physical exercises is best done using a diary. It will become a document in which the intensity and volume of sports loads, the results will be recorded. The diary should also reflect the subjective and objective characteristics of the state of the body during exercise.
Athlete Self-Control
Each person should monitor the state of his own body. It is important to do this for those who are seriously involved in sports. The data obtained will help to assess the effect of physical activity and the application of various training methods. All results must be recorded in a notebook.
By what parameters is self-control performed during physical exercises and sports? The most important of them is well-being. He may be given a good, satisfactory, or poor grade. It is through well-being that the general condition of the athlete’s body and its central nervous system is reflected. In the absence of negative reactions, we can talk about properly planned trainings that increase a person's performance.
Another parameter for self-control is the quality and duration of sleep. That is why the athlete’s diary reflects the processes of falling asleep and awakening, as well as the characteristic of sleep (intermittent, restless, etc.). This parameter is very important for the trainee. After all, it is during a night's rest in the human body that recovery processes are activated. Sleep disturbance, in turn, has a negative effect on the athlete’s central nervous system and health.
Self-control during physical exercises should also evaluate such an indicator of the state of the body as performance. It can be good, satisfactory and lowered. As a rule, the highest rating for this parameter can be given in the presence of good health and sound sleep. However, this is not always the case. Sometimes an athlete, even in the presence of good health, has reduced working capacity. If such a phenomenon and unwillingness to receive physical activity lasts several days in a row, then it is necessary to notify the trainer and at the same time consult a doctor. Feeling unwell can be the result of overvoltage.
The condition of the body is characterized by appetite. This parameter is especially important in cases when self-control is exercised during physical exercises. Good appetite indicates a normal metabolism in the body. Conversely, the lack of need for food in the morning, as well as in the period 2-3 hours after training, suggests that there are disturbances in the functioning of various organs.
In the process of self-control during physical exercises, the athlete should pay attention to sweating. This is a normal phenomenon, which also indicates the state of the body. With good muscle training, sweating is reduced. Its increased level with a high athletic form indicates overwork.
In addition to the subjective data presented above, the self-monitoring diary also reflects parameters such as respiratory rate and pulse rate, as well as weight measurements. On them you can judge the work of the heart and vascular system, the intensity of the load and the general condition of the body.
The value of self-control during exercise is great. The data obtained are useful material that allows the athlete and trainer to analyze classes and, if necessary, adjust the plan of the training process. However, it should be borne in mind that even the most thorough and scrupulous self-monitoring is not able to replace the control of physicians.
For those who conduct independent training
Self-control techniques in the process of physical exercises should be used not only by athletes. They are important for those who are just keen on swimming, cycling, jogging, etc. The data obtained during self-monitoring are recorded in a diary in this case, which has some differences from the diary of an athlete.
Those who independently engage in physical education are advised to record not only information about the muscle work performed and the reaction of the body obtained. This diary also reflects data at rest.
Height and weight control
The shape of the body and the performance of the human body undergo changes throughout his life. But this process is especially active during the training period. Methods of self-control during physical exercises, determining the features and level of development of the body, include the determination of anthropometric standards, indices and correlation. The data obtained allow us to identify those changes in physical development that occur due to training.
In order to exercise self-control during independent physical exercises, it is necessary to carry out anthropometric measurements of the circumference of the chest, abdomen, waist, lower leg and thigh with a certain frequency (month, week, etc.), as well as fix the body weight. In the diary of self-monitoring, it is recommended to enter the strength of the muscle brush, as well as the amount of fat deposits.
Carrying out self-control during independent physical exercises, it is important to observe such characteristics as body length and weight. These indicators are the most important.
It should be borne in mind that the greatest growth in a person is observed in the morning. After intense training, as well as in the evening, the length of the body decreases from two centimeters or more. So, when performing exercises with a bar, the intervertebral discs are compressed. This causes a decrease in the growth of the athlete by 3-4 centimeters.
As for body weight, this objective indicator of the state of the body also changes during exercise. This is especially noticeable in the initial stages of sports. The change in body weight occurs due to the combustion of fat and the return of excess water. After that, the weight stabilizes. Further values of this anthropometric indicator will depend on the orientation of the training. The athlete's body weight can both decrease and increase. A person exercising self-control in the process of independent exercise is able to analyze his workouts. So, if the body receives small loads, then the body weight decreases within three hundred grams. The average intensity of classes allows you to get rid of 400-700 g. A large load causes a weight loss of 800 g or more.
Control over body weight can also be exercised using the Brock-Brugsch index. Body weight, according to this indicator, is equal to the growth of the human body, reduced by one hundred.
When self-monitoring the state of the body during sports training, the Ketle weight-rate index can also be used. To calculate it, it is necessary to divide the values of body weight by height. The norm is considered to be such a condition when 350 to 400 g of weight in men and from 325 to 375 g in women are calculated per centimeter of growth.
Other indicators of physiological development
When conducting self-monitoring, it is important to measure the circumference of the chest. Its good development is a guarantee of good health. You need to examine the circumference of the chest at rest, measuring this indicator both when inhaling and when exhaling. The difference in the values obtained is nothing more than a chest excursion. It depends on the type of breathing and muscle development.
When exercising self-control during sports, it is necessary to measure the muscle strength of the hands. To do this, there is a special device called a dynamometer. Indications of the muscle strength of the hands are directly dependent on the circumference of the chest, body weight, etc. Usually, the strength of male hands is 60-70 percent of body weight, and female - 45-50%.
With self-control, the muscle stiffness is also measured. This is the strength of the extensor muscles of the dorsal region. Its value directly depends on age and gender, occupation and body weight.
The student’s self-control also includes spirometry. At the same time, VC is measured - the volume of air exhaled from the lungs. The values of this indicator characterize the elasticity of the lung tissue and the strength of the muscles of the respiratory system.
Vascular and heart control
When exercising, it is important to pay attention to well-being. It expresses the response of systems and organs of the human body to physical activity. The most important indicator in this case are indicators of changes in the functioning of the respiratory organs, as well as blood vessels and the heart.
What are the ways of self-control during physical exercises in this case? To solve the problem of a particular value of the training load, heart rate (HR) and blood pressure are measured . Human performance largely depends on these indicators.
Heart rate
What are the methods of self-control during physical exercises, allowing to determine this value? For example, to measure the pulse at rest, the trainee should be in a sitting position. In this case, it is necessary to grope the temporal, carotid or radial artery, counting cardiac tremors for five seconds. This must be done two to three times in a row. After receiving the data, the average value is multiplied by 12. This makes it possible to know the number of heart beats per minute. In untrained people, heart rate is 60-89 beats / min.
Exceeding the normative limits indicates the likelihood of tachycardia, and a rarer pulse may indicate bradycardia. Also, a high heart rate (80-85 beats / min) at rest indicates fatigue of the body. Of course, after training, the pulse of a person becomes faster. However, normally, the body should spend from five to ten minutes to restore it. This characteristic will be evidence of optimal physical activity.
Arterial pressure
This indicator is objective. It is no secret that certain fluctuations in blood pressure indicate the rhythm of cardiac activity.
There are various types of self-control during physical exercises, which are used in sports practice, which allow us to assess the state of the body. Among them are functional tests. So, with independent physical preparation, it is recommended to do twenty squats, keeping within half a minute. After this, the trainee should calmly sit for 3 minutes. Heart rate from 100 to 130 beats / min after physical activity will indicate a small level of load, 130-150 beats / min will be an indicator of average intensity.
Sometimes the pulse with this method of self-control can increase to 150-170 beats per minute. Such an indicator is typical for ultimate load. The values obtained are an excellent reference point for self-control.
Nervous system condition
The central nervous system is the most complex of all body systems. It includes brain-sensitive centers designed to analyze changes in both the external and internal environment. It is they who control all the functions of the human body. The main task of the central nervous system is to accurately and quickly transmit the necessary information. The operation of this system also needs to be checked when exercising self-control during sports. To do this, there is a method of conducting an orthostatic test. The results of such a study reflect the excitability of the central nervous system.
To obtain the necessary data, a person should take a supine position, rest for 5-10 minutes and count his pulse. Next, you need to stand up and measure your heart rate in a standing position. The difference in heart rate in one minute will indicate the state of the central nervous system. So, with low excitability, this value will be from 0 to 6, with normal - from 7 to 12, and with live and increased, respectively, from 13 to 18 and from 19 to 24 beats per minute.
Self-monitoring of the functioning of the nervous system is also recommended using observations of the skin-vascular reaction of the body. It is determined by conducting several times on the skin with any non-sharp object. If the place of pressure turns pink, then this reaction will indicate that the vascular reaction of the body is within normal limits. White or red color of the skin area will indicate a high or increased innervation of the skin vessels, observed, as a rule, when overwork, during illness or in case of incomplete cure.
To self-control the functioning of the central nervous system when performing physical exercises, you can perform:
- Romberg test, revealing an imbalance;
- Jarotsky’s test, which determines the sensitivity border of the vestibular apparatus;
- finger-nasal test.
Applying Hygiene Rules
Each person, in addition to self-monitoring the implementation of sports exercises, must be able to properly organize their work and leisure. In other words, abide by the rules regarding personal hygiene. This concept includes a number of factors, namely:
- Compliance with the daily routine;
- balanced diet;
- hygiene of the body, shoes and clothes;
- rejection of bad habits.
Strict observance of all these rules is an important factor in maintaining normal performance and maintaining health.