Variability of recruiting by groups of different directions. Determination of the orientation of the personality of various orientation

Project theme:

Planning individual physical exercises of various orientations and self-monitoring of effectiveness

Purpose: Learn plan individual physical exercises of various orientations and self-control over efficiency.

Tasks: Study the literature on a given problem

Compiling a Self-Control Diary

Analysis of the obtained results

Introduction

The health-improving effect of physical exercises on the human body has been known since ancient times. On their great importance many generations of Greek doctors and philosophers pointed out in their works and sayings to fight diseases and prolong life. So, Aristotle said: "Life requires movement" ... "Nothing drains and destroys a person like prolonged physical inactivity."

Exercise is a very powerful means of changing the physical and mental state of a person. Properly organized classes strengthen health, improve physical development, increase physical fitness and performance, improve the functional systems of the human body.

When you work hard, your heart will inevitably train. Its limits are expanding, and it adapts to the transfer of much more blood than the heart of an untrained person can do.

In the process of regular exercise, sports, as a rule, an increase in the size of the heart occurs, and various forms of physical activity also have different possibilities for improving the heart.

At the same time, it is necessary to understand that the uncontrolled and unsystematic use of physical culture means is ineffective, and in some cases it can cause irreparable harm to health, and everyone can give many examples of this.

To exclude all conditions under which there may be a negative impact of physical exercise, sports, measures of control and self-control of the trainees themselves are called upon.

Diagnostics of the state of the body during physical education includes various types of control: medical, pedagogical, but self-control occupies a special place.

Purpose: To learn how to plan individual physical exercises of various orientations and self-control over efficiency.

Object of research: Self-control at the lessons of FC and S;

Research subject: methods and diagnostics of self-control;

Research objectives:

1) The basics of self-control;

2) physiological aspects of self-control;

Tasks: Study the literature on a given problem

Compiling a Self-Control Diary

Analysis of the obtained results

Chapter 1. Basics of self-control

1.1 Objective and subjective techniques of self-control

Self-control is of great practical importance for those who go in for physical culture and sports. He disciplines, instills introspection skills, makes the work of a doctor, coach and teacher more effective, and has a positive effect on the growth of sports achievements.

Self-control is understood as monitoring one's health, physical development, functional state, tolerance of training and competitive loads. It includes the observation and analysis of the state of the body, carried out using objective and subjective techniques. Objective techniques include methods that can be used to measure and quantify: anthropometric indicators (body length and weight, chest circumference, etc.), sports results, strength indicators of individual muscle groups. Subjective methods can be used to assess the state of health, mood, feelings of fatigue and fatigue, desire or unwillingness to exercise, impaired appetite and sleep, fear of competition and other conditions.

The best form of self-control is journaling. It is recommended to record the volume and intensity of training loads, the results of assessments and competitions, some objective and subjective indicators of the state of the body during the period of physical exercises.

1.2 Athlete Self-Control

Self-control is the systematic observation of an athlete over the state of his body.

Self-control allows an athlete to monitor his health, assess the impact of physical activity on physical development, its change under the influence of sports. This data also helps the trainer to identify functional shifts in the body under the influence of various training methods during stages and periods of year-round training.

The results of self-control are recorded in a notebook, which is drawn up according to the data of self-control.

The state of health is assessed as good, satisfactory and poor. Well-being reflects the most general state of the human body, its central nervous system. If there are no deviations in the state of health and the athlete trains regularly, and the form and content of the training are properly planned, then the athlete is in good health, he is full of desire to study, work and train, he has good working capacity.

The self-control diary records the duration and quality of sleep, the process of falling asleep, awakening (reason), dreams, intermittent or restless sleep, insomnia.

During sleep, recovery processes continue in the athlete's body, and if a person does not sleep well, then recovery processes are disrupted, which especially affects the function of the central nervous system. Minor deviations in health, not yet confirmed by other symptoms, are immediately reflected in sleep.

Sleep is considered normal when it comes on quickly and is dreamless. After such a sound sleep, a person feels vigorous and rested. With a bad dream, a person cannot fall asleep for a long time. Interrupted dreaming and early awakening should alert the athlete and the coach, since they are probably the result of a violation of the sports regime or not entirely correct training methodology.

Performance is rated as good, fair, and poor. Usually, with good health and after a sound sleep, an athlete also shows good performance. But there are times when an athlete feels good, and his performance during training turns out to be reduced. If there is a reluctance to train, decreased performance, especially for several days in a row, then it is necessary to inform the trainer and consult a doctor. This phenomenon can occur as a result of overexertion or even overtraining.

Appetite can also characterize the state of the body. A good appetite indicates a normal metabolic process. The athlete, having completed exercises and toilet, feels the need to eat. Lack of appetite in the morning and after training for 2-3 hours gives reason to believe that there has been a violation of normal body function. Appetite can be good, moderate or poor.

Sweating during physical work is normal and depends on the condition of the body. Sweating decreases with increasing fitness. Excessive sweating in high fitness and normal weather conditions (temperature and humidity) may indicate overwork. Sweating is profuse, moderate and reduced.

The desire to exercise is usually maintained when there are no abnormalities in health and sleep, appetite, and well-being are good. However, there are times when an athlete's desire to train and compete decreases. They arise, as a rule, with insufficient psychological preparation associated with overcoming difficulties in accepting a position, difficult weather conditions for shooting, the appearance of overwork or the initial phase of overtraining.

In the self-control diary, it is imperative to note deviations from general regime... Very often, the state of the body and its performance depend on the correct implementation of the regimen. Violation of one of the points of the daily regimen causes a change in others, and the usual training load can cause significant changes in the functions of various body systems. And this, in turn, reduces the quality and results of planning the training process. For example, an athlete had a bad dinner, as he was in a hurry for the evening, came home late, could not sleep for a long time, got up late in the morning and had difficulty. I was hungry, I ate deeply; during the workout, abdominal pains appeared, profuse sweating began. The training had to be stopped. The given example shows what negative phenomena accompany the violation of the regime.

Athletes who decide to achieve high results in sports, in addition to performing large-volume and high-intensity training loads, must strictly adhere to a certain regimen.

Many athletes record the content of training in sufficient detail in the training diary, and in the self-control diary column, only the volume (large, medium, small) and intensity (weak, medium, strong, maximum) are described. In this case, it is necessary to indicate how the physical activity was transferred: good, satisfactory, difficult.

In addition to the given subjective data of self-control, the results of heart rate measurements are recorded in the diary. VC, respiratory rate, weight, dynamometry.

Women, along with this, should write down everything related to the course and changes in the menstrual cycle.

By heart rate, you can determine the nature of the activity of the cardiovascular system and the intensity of physical activity. By the dynamics of the pulse, one can judge the adaptability of the body to the load and the recovery processes. In athletes, the heart rate is less frequent, in people who do not go in for sports. With an increase in the fitness and qualifications of an athlete, the heart rate may decrease.

In the process of self-monitoring, pulse measurements are carried out several times during the day, the counting must be carried out in 1 minute. In training, as a rule, the counting is carried out in 10-15 s, then the pulse is recalculated in 1 min.

Measurement of other objective indicators, their dynamics during the microcycle, stage and period of training are important in assessing the state of the body. For example, comparing an athlete's weight or dynamometry indicators with an assessment of his performance and the best results, one can judge his sports form.

Regular self-control allows you to accumulate useful material that helps the athlete and the coach in analyzing the training and further adjusting the training process plan.

However, the most careful self-control cannot replace medical supervision.

1.3 Self-control in mass physical culture

Self-control is important not only for an athlete, but also for any person doing physical exercises on their own: swimming, jogging, cycling, etc. All self-control data must also be recorded in a diary, which is somewhat different from the athlete's diary.

Practicing physical education, especially independently, should reflect in the diary of self-control, both rest data and certain information about the nature of the muscle work done and about the body's response to it (based on the simplest physiological indicators). The same can be said about the results of the simplest functional tests.

Self-employed, especially during dosed walking, it is recommended to use simple devices - pedometer and "Rhythm". The data obtained with the pedometer should also be entered in the self-check diary.

The greatest difficulty in self-control is the performance of functional tests. Of the most accessible, the orthostatic test (recording the heart rate on the radial artery in horizontal and vertical positions), as well as the Rufier test, in which basic information is obtained from the heart rate measurement data. The dynamics of both tests makes it possible to judge the effectiveness of the training work.

Specialists in the field of sports medicine have developed a method for determining physical performance using dosed walking as a testing load. The calculation is carried out according to a special formula. The power values ​​in this formula (W) are determined at the 1st and 2nd loads (two modes of walking with different speed) by the following expression (V.R. Orel):

W = MVK,

where M is the mass of a person in clothes and shoes; v - speed of movement, m / s; K is an empirical coefficient, which, in turn, is determined according to a special table. The power calculated using this formula is the same as the power calculated with the bicycle ergometer.

Thus, each student can determine the individual value of physical performance. In order not to make additional calculations of the PWC level, it is proposed for everyone to determine the PWC value 130 ... All these data are recorded in the self-control diary. Dynamic observations of individual changes in physical performance under the influence of physical education can be carried out according to the data of testing, carried out 1 time in 1.5 - 2 months.

1.4 Self-control, its main methods, indicators, criteria and assessments, self-control diary

With regular exercise and sports, it is very important to systematically monitor your well-being and overall health. The state of health after physical exercises should be vigorous, the mood should be good, the practitioner should not feel a headache, fatigue and a feeling of overwork. If you have severe discomfort, you should stop exercising and seek the advice of specialists.

The applied loads should correspond to physical fitness and age.

In case of deterioration in health, sleep, appetite, it is necessary to reduce the load, and in case of repeated violations, consult a doctor.

The self-control diary is used to record independent physical education and sports, as well as to register anthropometric changes, indicators, functional tests and control tests of physical fitness, to control the performance of a weekly motor regimen.

Regular keeping of a diary makes it possible to determine the effectiveness of classes, means and methods, optimal planning of the magnitude and intensity of physical activity and rest in a separate lesson.

The diary should also note cases of violation of the regime and how they affect the lessons and general performance. Objective indicators of self-control include: monitoring the heart rate (pulse), blood pressure, respiration, lung capacity, weight, muscle strength, athletic performance.

It is generally accepted that heart rate is a reliable indicator of fitness. The heart rate response to exercise can be assessed by comparing the heart rate data at rest (before exercise) and after exercise, i.e. determine the percentage of heart rate increase. The resting heart rate is taken as 100%, the difference in frequency before and after exercise - for X. For example, the pulse before the start of the load was equal to 12 beats in 10 seconds, and after - 20 beats. After some simple calculations, we find out that the heart rate has increased by 67%.

But not only the pulse should be paid attention. It is advisable, if possible, to also measure blood pressure before and after exercise. At the beginning of loads, the maximum pressure rises, then it stabilizes at a certain level. After stopping work (the first 10-15 minutes), it decreases below the initial level, and then comes to its initial state. The minimum pressure under light or moderate load does not change, and under intense hard work rises slightly.

It is known that the values ​​of the pulse and the minimum blood pressure in the norm are numerically the same. Kerdo suggested calculating the index using the formula

IR = D / P,

where D is the minimum pressure, and P is the pulse.

In healthy people, this index is close to one. When the nervous regulation of the cardiovascular system is disturbed, it becomes larger or smaller than one.

It is also very important to assess the functions of the respiratory system. It must be remembered that when performing physical activities, oxygen consumption by working muscles and the brain increases sharply, and therefore the function of the respiratory system increases. By the frequency of breathing, one can judge the amount of physical activity. Normally, the respiratory rate of an adult is 16-18 times per minute. An important indicator of the respiratory function is the vital capacity of the lungs - the volume of air received during the maximum exhalation, made after the maximum inhalation. Its value, measured in liters, depends on gender, age, body size and physical fitness. On average, for men it is 3.5-5 liters, for women - 2.5-4 liters.

Self-control must be carried out regularly every day during all periods of training, as well as during rest. Self-control data are recorded by the athlete independently, however, at the first stages, the coach helps the athlete to keep a self-control diary. In the future, he should periodically check how the athlete performs self-control and keeping a diary.

Self-control consists of simple, publicly available techniques for monitoring and recording subjective indicators (health, sleep, appetite, performance, etc.) and objective research data (weight, pulse, dynamometry, VC, etc.).

To keep a self-control diary, you need a small notebook, which should be graded according to self-control indicators and dates.

Wellbeing - a very important indicator of the impact of sports on the human body. Usually, with regular and properly conducted training, the athlete's health is good: he is cheerful, cheerful, full of desire to study, work, train, he has high efficiency. Well-being reflects the state and activity of the whole organism, and mainly the state of the nervous system. In the self-control diary, the state of health is noted as good, satisfactory, bad. Well-being as an indicator of physical condition should be assessed taking into account the athlete's mood.

When conducting self-control, the following general assessment is givenoperability: good, normal, reduced.

Duringsleep a person recovers his strength and especially the function of the central nervous system. The slightest deviations in health, not yet manifested by other symptoms, immediately affect sleep. Sleep is considered normal, which occurs quickly after a person has gone to bed, sound enough, flowing without dreams and giving a feeling of vigor and rest in the morning. Poor sleep is characterized by long period falling asleep or waking up early in the night. After such a dream, there is no feeling of cheerfulness, freshness. Physical work and a normal schedule can help improve sleep.

The self-control diary records the duration of sleep, its quality, disturbances, falling asleep, awakening, insomnia, dreams, intermittent or restless sleep.

Appetite - a very subtle indicator of the state of the body. Overworking, malaise, lack of sleep and other factors affect appetite. The increased energy expenditure caused by the activities of the human body, in particular by physical education, increases appetite, which reflects an increase in the body's need for energy. The self-control diary reflects good, normal, decreased, increased appetite or lack thereof.

The diary also notes characteristicsfunctions of the gastrointestinal tract. At the same time, attention is paid to the regularity of the stool, the degree of feces formation, the tendency to constipation or diarrhea, etc.

Sweating is normal during strenuous physical work.Sweating depends on the individual characteristics and the state of the organism. It is considered normal when an athlete sweats profusely during the first training sessions. Sweating decreases with increasing fitness. Sweating is usually noted as profuse, large, medium or low.

Desire to train and compete typical for healthy and especially young people for whom physical exercise, according to the figurative expression of I.P. Pavlova, bring "muscle joy". If the athlete does not feel like training and participating in competitions, then this is an obvious sign of the onset of overwork or the initial phase of overtraining. The desire to play sports is marked with the words "big", "is", "no".

In the column of the self-control diary "Training content and how it is carried over " the essence of the lesson is presented in a very short form, because these data, in combination with other indicators, greatly facilitate the explanation of certain deviations. This column indicates the duration of the main parts of the training session. At the same time, it is indicated how the athlete endured the training: good, satisfactory, hard.

Without information aboutviolation of the general regime sometimes it is impossible to explain changes in indicators in other columns of the diary. Athletes are well aware of the need to comply with the general regime: if an athlete really seriously decided to go in for sports and achieve high results, then his compliance with the regime should be strictly mandatory.

The diary was started: 05/13/2015.

Objective data

Indicators

Age, years 14 years

Body length, cm

Body weight, kg

6 workouts

The month of May

Dates, month

Indicators

13.05

15.05

17.05

19.05

21.05

23.05

Morning jogging, morning exercises.

Morning jogging, morning gymnastics

Morning run, pull-ups on the bar.

Morning jogging, lifting the body.

Pulse:

before training

After training

Appetite

normal

normal

normal

normal

normal

normal

Wellbeing

good

good

good

good

good

good

Dream

9h strong

9h strong

9h strong

9h strong

9h strong

9h strong

Satisfied

Satisfied

Satisfied

Satisfied

Satisfied

Satisfied

good

good

good

good

good

good

Municipal stage of the All-Russian sports competitions for schoolchildren

"Presidential competition"

Consolidated Protocol

Sports all-around

Self-control diary of the 7 "A" grade pupil Yuri Oreshkov.

Objective data

Indicators

Age, years 14 years

Body length, cm

Body weight, kg

Chest circumference, cm

The month of May

Dates, month

Indicators

26.05

27.05

28.05

29.05

30.05

31.05

Morning jogging, pull-ups on the bar, morning exercises.

Morning jog, downhill running 4 reps, bending the arms while lying down.

Morning jog, downhill running 4 reps, bending the arms while lying down.

Pulse:

Before training

After training

Appetite

normal

normal

normal

normal

normal

normal

Wellbeing

good

good

good

good

good

good

Dream

9h strong

9h strong

9h strong

9h strong

9h strong

9h strong

Mood, desire to practice

Satisfied

Satisfied

Satisfied

Satisfied

Satisfied

Satisfied

Fatigue work-ability

good

good

good

good

good

good

Regional stage of the All-Russian sports competitions for schoolchildren

"Presidential competition"

Consolidated Protocol

Sports all-around

Self-control diary of a pupil of 8 "A" class Oreshkov Yuri.

On the summer period

Objective data

Indicators

Age, years 14 years

Body length, cm

172,5

Body weight, kg

69,7

Chest circumference, cm

Month, June, July, August.

Month, week.

Indicators

a week

a week

a week

a week

a week

a week

a week

a week

a week

Mon

Wednesday

Fr.

Mon

Wed

Fr.

Mon

Wed

Fr.

Mon

Wed

Fr.

Mon

Wed

Fr.

Mon

Wed

Fr.

Mon

Wed

Fr.

Mon

Wed

Fr.

Mon

Wed

Fr.

Morning jogging, pull-ups on the bar, morning exercises.

Morning jog, downhill running 4 reps, lying down flexion

Morning jogging, pull-ups on the bar, morning exercises.

Cycling morning exercises, hardening. (swimming in the river)

Morning jogging, pull-ups on the bar, morning exercises.

Morning cross country run. Flexion extension of the trunk.

Morning cross country run. Roller skating in the evening.

Morning jog, downhill running 4 reps, bending the arms while lying down. (swimming in the river)

Pulse:

Before training

After training

Appetite

chorus

burrow

burrow

burrow

burrow

burrow

burrow

burrow

burrow

burrow

burrow

burrow

burrow

burrow

burrow

burrow

burrow

burrow

burrow

burrow

burrow

burrow

burrow

burrow

burrow

burrow

burrow

Wellbeing

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

Dream

9h Nor.

9h Nor.

9h Nor.

9h Nor.

9h Nor.

9h Nor.

9h Nor.

9h Nor.

9h Nor.

9h Nor.

9h Nor.

9h Nor.

9h Nor.

9h Nor.

9h Nor.

9h Nor.

9h Nor.

9h Nor.

9h Nor.

9h Nor.

9h Nor.

9h Nor.

9h Nor.

9h Nor.

9h Nor.

9h Nor.

9h Nor.

Mood, desire to practice

Ud.

Ud.

Ud.

Ud.

Ud.

Ud.

Ud.

Ud.

Ud.

Ud.

Ud.

Ud.

Ud.

Ud.

Ud.

Ud.

Ud.

Ud.

Ud.

Ud.

Ud.

Ud.

Ud.

Ud.

Ud.

Ud.

Ud.

Fatigue work-ability

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

chorus

All-Russian sports competitions for schoolchildren

"Presidential competition"

Consolidated Protocol

Sports all-around

Reg

Moon

Reg

D. Dmitry

Z. Dmitry

P. Alexander

N. Ekaterina

Ch. Anastasia

Consolidated protocol of three stages

All-Russian sports competitions for schoolchildren

"Presidential competition"

Sports all-around

Annex 1

a set of morning exercises for students 14-15 years old

1. Walking in place and in motion (fig. 5)

2. I.P. is the main stand, hands behind the head. 1-step right, elbows to the sides, bend (inhale). 2-step left, arms to the sides. 3-step right, hands behind the head. 4-step left, elbows forward, head down (exhale). (8-12 times)

3. Walking in a semi-squat, palms on the knees. (2-3 circles around the room)

4. I. P. - lying on his back, arms along the body. 1-2-raise the torso and legs at the same time, reach the toes of the feet with the tips of your fingers (exhale). 3-4-slowly return to and. n. (inhale). (8-10 times)

5. I. P.-emphasis lying. 1-2-bend your arms (exhale). 3-4-straighten your arms (inhale). (6-10 times)

6. I. P. - standing, left leg on the seat of the chair, hands on the belt. 1-bend to the left, reach the toe of the left leg with your fingertips (exhale). 2-return to and. p. (6-8 times in both directions)

7. I.P. is the main stand, hands forward and down on the back of the chair. 1-lunge left back (exhale). 2-return to and. n. 3-4 - the same with the right foot. (5-6 times with each leg)

8. Jogging in place and on the move. (6-8 circles around the room)

9. I.P.-basic stance, feet shoulder-width apart. 1- hands up (inhale). 2 hands in front of the chest. Press the 3 elbows to the body. 4-arms down (exhale). (12-14 times)

Morning gymnastics exercise sequence diagram

Exercises

Methodical explanations

The purpose of the exercise

Walking in place and in motion

Walking with knees raised high and arms swinging vigorously. Walk, gradually accelerating the pace of movements for 25-35 seconds.

Moderate warming up of the body. A gradual increase in the activity of various body systems, primarily the cardiovascular and respiratory.

Stretching exercises

Perform at a slow pace. When stretching, take a deep breath, when returning to and. p. - full exhalation.

Spine straightening. Improving blood circulation in the trunk.

Exercises for the muscles of the legs

Perform at a slow pace. Breathing is even, deep.

Strengthening muscles and increasing mobility in the joints of the legs. Improving blood circulation.

Exercises for the muscles of the abdomen and back

Perform at a slow pace. With flexion, exhale, with extension, inhale. Do not hold your breath.

Strengthening the abdominal and back muscles. Improvement of blood circulation and activity of the abdominal organs.

Exercises for the muscles of the arms and shoulder girdle

Perform at a slow pace (or medium). Breathing is even. Alternate tension with muscle relaxation.

Strengthening the muscles of the arms and shoulder girdle. Improving blood circulation.

Exercises for the muscles of the trunk

Perform at a slow pace. Do not hold your breath.

Strengthening the muscles of the trunk. Improvement of blood circulation and activity of the abdominal organs.

Swing exercises for arms and legs

Perform at an average pace. The range of motion is maximum. Breathing is even.

Increased mobility in the hip and shoulder joints. Strengthening the activity of blood circulation and respiration.

Jumping or running exercises

Perform at an average or fast pace. Breathe evenly and deeply. Don't strain.

Strengthening the muscles and joints of the legs and feet. Improving blood circulation, respiration and increasing the general metabolism in the body.

Final exercises (breathing, relaxation, etc.)

Perform at a slow pace, completely free, strive for relaxation. Breathing is deep, even with arms spreading to the sides.

Bringing the body to a calm state. Slowing down the activity of the cardiovascular and respiratory systems organism.

Appendix 3

Daily regime

Mode elements

Morning exercises, tempering procedures, cleaning the bed, dressing

Road to school, morning walk

Study sessions at school

The way home from school (walk)

Afternoon, reading, quiet games

Outdoor games and entertainment (sports), public useful work in family and school

Cooking lessons at home (every 30-45 min. Break 5-10 min.), Cleaning books, workplace

Stay on air

Dinner, free activities (creative activity, reading, etc.), a walk

Preparation for bed (hygiene of clothes, shoes, airing the room, evening toilet)

The orientation of training sessions and the magnitude of the loads in them largely determine the peculiarities of fatigue in athletes and the duration of recovery processes.

The process of fatigue and recovery after exercise with heavy loads is characterized by a wave-like change in working capacity: there is a clear phase of decrease in working capacity after completing the training load, its recovery, and recovery not only to the initial level, but above it - with excess. This effect is called the phase of supercompensation or overrecovery, which is the basis for an increase in fitness. The recovery processes in highly qualified athletes after heavy loads are usually completed in 2 - 3 days (48 - 72 hours).

The recovery period after exercise with significant load twice as short and practically does not exceed a day (24 hours). At the same time, the amplitude of the shifts in the processes of fatigue and recovery decreases, as well as the phase of supercompensation is much less than after exercises with a large load.

Recovery processes after classes with usually complete after 10-12 hours, and after small loads- several hours (3-5 hours).

The aftereffect of classes with low (1), medium (2), significant (3) and large (4) loads

Legend: B - heavy load; З - significant load; С - average load; M - light load.

1. Consequence of exercises with different sizes of loads

Selective exercises with heavy loads have a deep, but relatively local effect on the athlete's body.

2. The aftereffect of complex classes with parallel problem solving

Complex exercises with heavy loads and with a consistent solution of problems, in comparison with selective training, has a wider, but less profound effect on the body of athletes, since performance in the main part of the lesson is provided by various functional systems.

The aftereffect of classes of a complex (c) orientation with the sequential solution of problems: the amount of funds - 30 - 35% (a) and 40 - 45% (b) available in the corresponding classes of a selective orientation

An exercise involving a parallel increase in speed capabilities and endurance during work of an anaerobic nature (Option A) leads to a sharp decrease in the capabilities of the functional systems of the body that ensure the performance of work of this kind, but does not significantly affect its capabilities in relation to work of an aerobic nature.

A lesson in which endurance develops in parallel during work of an aerobic and anaerobic nature (Option B), leads to a decrease in performance in such an activity for 2-3 days. Speed ​​capabilities become depressed only for a few hours after class and return to the final performance level usually in a day.

The aftereffect of the lessons of a complex (k) orientation with parallel problem solving: an increase in speed capabilities and anaerobic capabilities (a) and an increase in aerobic and anaerobic capabilities (b)

Consequently, fatigue that occurs as a result of training sessions of various orientations is strictly specific for each session.

Selective training with heavy loads cause a sharp depression of those qualities and abilities that ensure the implementation of training programs. At the same time, an athlete is able to demonstrate high performance in activities provided mainly by other systems. This pattern is clearly manifested not only in relation to classes, solving problems physical training, but also to classes related to solving problems of all other aspects of training athletes.

3. The aftereffect of two sessions of the same orientation with heavy loads, carried out with an interval of 24 hours

Repeated exercise with a heavy load aggravates fatigue without changing its nature. The performance of an athlete when performing the program of the second lesson turns out to be significantly reduced: with the same external indicators of fatigue, he is usually unable to perform more than 75-80% of the work offered the day before.

Taking into account these data, in a microcycle in a row two classes of the same orientation with heavy loads should be planned carefully, only when training qualified and well-trained athletes, and only when the task is to increase endurance.

Classes aimed at studying new motor actions, improving technique, increasing speed or coordination abilities, it is inexpedient to plan in a row, because in this case, it is not possible to comply with the methodological provisions underlying the development of these qualities and the improvement of the above aspects of preparedness.

4. The aftereffect of two and three sessions of different predominant orientation, conducted with an interval of 24 hours

The aftereffect of two sessions of different predominant orientation with heavy loads, carried out with an interval of 24 hours

The total impact on the body of athletes of two or three sessions with heavy loads of different predominant orientation, carried out with an interval of 24 hours, is fundamentally different from the influence of the same type of training. For example, after a lesson aimed at increasing speed abilities, they will be significantly depressed, at the same time, the aerobic capabilities, which took the smallest part in the work of this orientation, will return to the final level after a few hours, and therefore it is possible to conduct the next lesson with an aerobic orientation. ... The speed capabilities of the second lesson will be restored by the next lesson.

One of the possible options for combining exercises with heavy loads of various orientations in a microcycle. Fatigue after three sessions of various orientations is much more pronounced, because three multidirectional trainings practically affect all spheres of an athlete's special working capacity. One day after the third lesson, the level of all the main indicators of the sportsmen's special working capacity is significantly lower than the initial one. The degree of this decrease is determined by the nature of the alternation of occupations. Naturally, the most oppressed is that side of working capacity, to improve which the last lesson was directed.

The aftereffect of three sessions, of different predominant orientation, conducted with an interval of 24 hours

Light to moderate exercise is a powerful factor in managing recovery from heavy exercise. Carrying out classes with medium or low loads after classes of selective orientation with high loads can: 1) aggravate existing fatigue; 2) do not significantly affect the nature of the course of recovery processes; 3) contribute to the intensification of recovery, which is observed if, in additional exercises with medium or low loads, work is performed in a fundamentally different direction and the main load falls on others functional systems... Carrying out additional exercises of the same orientation with medium loads in the phase of significant fatigue after classes with heavy loads aggravates fatigue caused by a large load without changing its nature.

Complex structure

7. Attitude to practice

8. Warm up

9. Introduction to the complex

10. The main part of the complex (implementation of the idea of ​​the complex)

11. Completion of the complex

12. Final rest

Types of training sequences:

1. Complex for recovery (helps to open up and relax through simple exercises)

2. Poses for standing and balance (tones, strengthens the body)

3. Balances in a standing position (the skill of psychological balance, stability)

4. Complex using stretch marks (tones, removes internal knots and clamps)

5. Twisting (creates flexibility, mobility of the spine, massage internal organs). It helps to look at the problem from the other side.

6. Opening (strengthens the back, shoulders, increases breathing volume). Increases optimism.

If everything is clear with morning practice - Surya namaskar and any dynamic asana complexes will do - then evening yoga often raises questions. And for good reason: the lesson program directly depends on how soon you are going to sleep. Getting down to evening practice, you need to understand what you are going to do after your evening workout. For example, if after work you stopped at a yoga studio at 5-7 pm, and then you are still going to meet with friends or do some shopping and will not go to bed for at least 3-4 hours, then evening yoga may not differ much from morning yoga. The exception is intensive breathing techniques: in the evening it is better not to get carried away with such techniques as kapalabhati and bhastrika, it is better to perform them on an empty stomach and that is called with a fresh mind. After you have eaten several times a day and are tired while working, Intense breathing can lead to nausea, dizziness, blurred eyes, increased pressure, etc.

Otherwise, evening yoga can be no less intense than morning yoga. You can perform not only traction, but also balances and dynamic complexes. A vigorous workout will energize you for later evening activities, as well as help relieve stress after a day of work.

Some people point out that the body is more flexible and obedient in the evening than in the morning... This is due to the fact that immediately after sleep, the blood flow is somewhat slowed down, and the muscles and joints are not yet warmed up. Therefore, in the morning workouts, a more intense and long warm-up is required than in the evening. Throughout the day, even with sedentary work, we usually make enough movements for the body to wake up. However, do not neglect a little warm-up in the evening practice: this will help reduce the risk of injury.

You need to build a lesson in a completely different way if you practice immediately before bedtime or an hour and a half before going to bed. In this case, intense evening yoga and mastering difficult postures can overexcite the body and lead to insomnia. In addition, exercising with strength and not paying attention to fatigue can lead to injury.

For a relaxing evening practice, ideal soft asanas are suitable for stretching the spine, relieving tension from the pelvis, lumbar and thoracic regions. Light twists can be performed to relieve tight muscles and joints. In these asanas, it is worth using yoga props - bolsters, blankets - even if you usually don't use them. This will help make your workout even more relaxing.

Inverted asanas are also best performed with support on the wall, using bolsters, special benches for bending or fitball. The fact is that classic inverted postures have a strong stimulating effect on the body, which is undesirable for late workouts. Light inverted postures, such as bends, on the other hand, calm the nervous system and give a tired body a feeling of lightness.

And the best way to complete the evening yoga is some kind of relaxing breathing technique: for example, nadi shodhana pranayama, or full yoga breathing... After training, it is still advisable not to go to bed right away, but to devote half an hour or an hour to some quiet activities. Then go to rest, and you will be assured of a healthy sound sleep!

In the works of various authors, the orientation of the personality is designated in different ways: as a dynamic tendency (Rubinstein), a meaning-forming motive (Leontyev), a dominant attitude (Myasishchev), a basic life orientation (Ananiev).

Most often in the scientific literature, the orientation of the personality is understood as a set of stable motives that orient the activity of the individual and are relatively independent of the current situation.

The orientation of the personality acts as a system-forming property of the personality, which determines its psychological makeup. The orientation expresses the goals of the individual, her motives, her subjective relationship to various aspects of reality. In a broad sense, orientation is the relation of what a person receives and takes from society (material and spiritual values) to what she gives him and brings to his development.

The orientation of the personality is formed in the process of its development in the system public relations... The orientation of the personality depends on how the personality participates in social processes(promotes their development, counteracts, inhibits or evades).

The orientation of the personality is partially characterized by the need-motivational sphere of the personality, which is the initial link of the orientation. On the basis of the orientation of the personality, her life goals are formed, which act as a general generator of all private goals of the personality associated with individual activities.

The orientation of the personality is an already established system of its most important targeted programs, defining the semantic unity of her proactive behavior, opposing the accidents of being.

It should be noted that the orientation of the personality is always socially conditioned and is formed in the process of education.

Focus- these are attitudes that have become a property of the individual and are manifested in such various forms as attraction, desire, striving, interest, inclination, ideals, worldview, conviction.
Let us briefly characterize each of the identified forms of directionality in the order of the hierarchy.

Attraction- This is the most primitive, in its essence, biological form of directionality. From a psychological point of view, it is a mental state that expresses an undifferentiated, unconscious or insufficiently conscious need.

A wish- this is a conscious need and attraction to something specific. Desire, when realized, has a motivating power. It sharpens the awareness of a future goal and building a plan.

The next form of directionality is pursuit... Aspiration arises when a volitional component is included in the structure of desire. Therefore, striving is often viewed as a very definite motivation for action.

The orientation of the personality is most clearly characterized by its interests. Interests- this is a specific form of manifestation of the cognitive need, which ensures the orientation of the personality towards the realization of the goals of the activity and thereby contributes to the orientation of the personality in the surrounding reality. Subjectively, interest is found in the emotional tone that accompanies the process of cognition or attention to a particular object. One of the most significant characteristics of an interest is that when it is satisfied, it does not fade away, but, on the contrary, evokes new interests corresponding to more high level cognitive activity.

Interest in the dynamics of its development can turn into an inclination. This happens when the volitional component is included in the interest. Inclination characterizes the focus of an individual on a particular activity. The basis of the inclination is the deep, stable need of the individual for this or that activity, i.e. interest in a certain type of activity. It is generally accepted that the emerging tendency can be considered as a prerequisite for the development of certain abilities.

The next form of manifestation of the orientation of the personality is the ideal. Ideal- this is the objective goal of the individual's inclination, concretized in the image or representation, i.e. what he strives for, what he is guided by. A person's ideals can act as one of the most significant characteristics a person's worldview, i.e. systems of views on the objective world, on the place of man in it, on the relation of man to the surrounding reality and to himself.

Beliefs- the highest form of orientation is a system of personality motives that induce him to act in accordance with the views, principles, worldview. Beliefs are based on conscious needs that induce a person to act, form his motivation for activity.

Direction is the leading, system-forming component of the psychological makeup of the personality, because all others, in one way or another, work for it. In its prepersonal form, orientation in the form of a set of innate biological needs begins to determine the child's external and internal activity even when he does not even have a hint of a general understanding of the world, but the needs of an adult also determine his comprehension of reality to a much greater extent than this comprehension - his needs.

The orientation of the personality along with the character is represented by the regulators of human behavior with ready-made information content. The personality needs constant influx new information, in its analysis, recoding and use as signals controlling the body. One of the complex elements of the personality structure that serves this purpose is ability.

Directivity - the most important personality trait, which expresses the dynamics of a person's development as a social and spiritual being, the main tendencies of his behavior.

The orientation of the personality is the leading psychological property of the personality, in which the system of its motives for life and is presented.

No matter how different interpretations of personality in psychology may differ, almost all researchers believe that the leading component of the personality structure, its backbone characteristic is the focus personality. It is in this property that the goals are expressed in the name of which the person acts, her motives, her subjective relationships to various aspects of reality.

Directionality renders organizing influence not only on the components of the personality structure (for example, on the manifestation or on the development of abilities), but also on mental states (for example, overcoming stress) and the entire area of ​​the course of mental processes.

Direction is embodied in various forms - value orientations, likes or dislikes, tastes, inclinations, attachments and manifests itself in various spheres of human life: professional, family, political, etc. It is in the directionality that the goals are expressed in the name of which the personality acts, its motives, its subjective relations to various aspects of reality, i.e. the whole system of all characteristics.

IN general plan the orientation of the personality in psychology is defined as a system of stable needs, interests, ideals, i.e. all that a person wants. Focus sets the main tendencies of behavior... A person with a pronounced positive orientation has hard work, dedication, high social activity.

Personality orientation formation

Despite the difference in the interpretation of personality in all approaches, its orientation is distinguished as a leading characteristic. In different concepts, this characteristic is revealed in different ways: as a “dynamic tendency” (S. L. Rubinshtein), “a meaning-forming motive” (A. N. Leont'ev), “dominant attitude” (V. N. Myasishchev), “basic life orientation ”(B. G. Ananiev),“ dynamic organization of the essential forces of man ”(A. S. Prangishvili). Thus, orientation acts as a generalized property of the personality, which determines its psychological makeup.

The set of stable motives that orient the activity of the personality and are relatively independent of these situations are called the orientation of the person's personality. She is always socially conditioned and formed through education.

Focus- these are attitudes that have become personality traits.

Direction includes several related forms, which we will briefly describe:

1. attraction- the most primitive biological form of orientation;
2. a wish- a conscious need and attraction to something specific;
3. pursuit- arises when the volitional component is included in the structure of desire;
4. interest- a cognitive form of focusing on objects;
5. inclination- arises when the volitional component is included in the interest;
6. ideal- there is the objective goal of the inclination, concretized in the image or representation;
7. worldview- a system of ethical, aesthetic, philosophical, natural science and other views on the surrounding world;
8. belief- the highest form of orientation is a system of personality motives that induce her to act in accordance with her views, principles, worldview.

The main role of the orientation of the personality belongs to conscious motives. And the function of the motive is to give direction the activities performed. It is not enough just to start the activity and constantly “feed” it. It needs to be led, implemented. Another function of the motive is meaning formation, thanks to which the concept of motive comes to the personal level. Meaning is the answer to the question: why? Why does a person need the object of her needs and activities? Man is a meaning-oriented being. If there is no convincing personal meaning, then the motive as a motivator will not work. There will be no activity and an unrealized motive will remain.

It should be noted that the need-motivational sphere characterizes the orientation of the personality only partially, being its basis, the basis. On this foundation, the life goals of the individual are formed. In view of this, it is necessary to distinguish purpose of activity and life purpose... A person performs many diverse activities during his life, in each of which its own goal is realized. The life goal acts as the unification of all private goals associated with individual activities. The level of achievement of the individual is associated with life goals. Awareness of not only the goal, but also reality is considered by a person as a person's perspective.

The state of frustration, depression, the opposite of the experiences inherent in a person who is aware of the perspective, is called frustration... It occurs when a person, on the way to achieving a goal, encounters really insurmountable obstacles, barriers, or when they are perceived as such.

The concept and essence of personality orientation, the main components of orientation

Is a set of stable motives, views, beliefs, needs and aspirations that orient a person towards certain behavior and activities, towards achieving relatively complex life goals.

Orientation is always socially conditioned and formed in the learning process and, acts as a personality trait, manifested in a worldview, professional orientation, in activities related to personal hobbies, doing something in a free time from the main activity (fishing, knitting, photography and art , sports, etc.).

In all types of human activity, orientation is manifested in the characteristics of the interests of the individual.

Human needs are central and play a leading role in the orientation system (Fig. 1) of the personality as in its complex mental property, which includes a system of motives, which determines the activity of the individual and the selectivity of her relationship to reality. The personality orientation system includes the following basic elements (components): value-semantic formations and personality claims based on the personality's assessment of his capabilities and situation, expectations of certain results of his actions, behavior, attitudes towards her, etc. Personality claims, or the need for status, is an integral form of expressing values, the level and nature of a person's self-esteem; these are claims to a certain place in the system of professional and other social and interpersonal relations, to success in actions, deeds, to a particular place in life, etc. Self-esteem is one of the basic personal formations.

Necessary states of a person depend on objective circumstances, objects and objects of a person's needs, as well as on his systems of semantic and value formations, claims and other personal characteristics. The emergence of certain needs states in a person determines the setting of appropriate goals and the emergence of motives for their implementation.

They have two main functions - goal-setting and motivation. The first is determined by the system of semantic formations, and the second - by the system of value formations of the individual.

Rice. 1. Personality orientation system (according to V.A. Slastenin and V.P. Kashirin):

• SCSOL - a system of value-semantic formations of a person;
• PS - the subjective need of the individual, her needs, her condition;
• MC - the motive of the goal;
• MPSSRC - motives of ways, means, ways of achieving the goal;
• C is the goal;
• D - activity

Directional characteristic

Depending on the sphere of manifestation, such types of personality orientation are distinguished, such as professional, moral, political, household, etc., for example, in the field of creativity, sports activities, etc.

The orientation of the personality is characterized by:

• maturity level - degree public interest the main aspirations of the individual, his moral character, ideological position, etc .;
• breadth - the range of spheres of manifestation of personality aspirations;
• intensity - the strength of the individual's aspirations to achieve the goals set;
• a hierarchy of types of orientation of a particular personality (leading types, main, dominant, etc.).

Even Charles Darwin, recognizing that certain reactions and actions of a person are based on innate mechanisms, at the same time noted that much in human behavior is determined by social norms. For example, such innate reactions as the experience of fear, the desire to avoid danger or self-defense, which can cause a physiological affect, can be restrained, controlled and directed by a person's consciousness. In addition, these emotions, as shown by medical research, can be weakened or strengthened by medication, therefore, they are not fatally locked on the innate mechanisms of the psyche. At the same time, everything that is specific to human behavior is not innate, and everything innate does not have features that are specific only to a person. So, experiences and emotions generated by both external and internal reasons are usually expressed in a person in the form adopted in the culture to which he belongs.

Orientation in different scientific approaches to personality stands out as a leading characteristic, although it is interpreted in different ways: as a dynamic tendency (S.L. Rubinstein), as a meaning-forming motive (A.N. Leont'ev), as a dominant attitude (V.N. Myasishchev), as the main life orientation (A.S. Prangishvili).

As mentioned above, motives can be more or less conscious and completely unconscious. The main role in the orientation of the personality belongs to conscious motives. The orientation of the personality is always socially conditioned and formed through education. The orientation of the personality is the personal purposefulness of a person conditioned by the system of motives, a set of motives that determine the activity and behavior of a person.