Subjective performance indicators during physical exercise. Self-control techniques during physical exercise. (Russian language). Control over the functioning of blood vessels and the heart

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MINISTRY OF COMMUNICATIONS OF THE RUSSIAN FEDERATION

Ural State Transport University

Department: Physical education

Discipline: Physical education

On the topic: “Self-control during physical education and sports”

Ekaterinburg

Introduction

Conclusion

Bibliography

Introduction

Self-control is of great practical importance for those involved in physical education and sports. It disciplines, instills self-analysis 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 means monitoring one’s health, physical development, functional state, and tolerance to training and competitive loads. It includes observation and analysis of the body's states, carried out using objective and subjective techniques. Objective methods include those that can be measured and expressed quantitatively: anthropometric indicators (body length and weight, chest circumference, etc.), sports results, strength indicators of individual muscle groups. Subjective methods can be used to assess well-being, mood, feelings of tiredness and tiredness, desire or reluctance to engage in physical exercise, disturbances in appetite and sleep, fear of competition and other conditions.

The best form of self-control is keeping a diary. 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 physical exercise.

1. Self-control in mass physical culture

Self-control is important not only for an athlete, but also for any person who independently engages in physical exercise: swimming, running, cycling, etc. All self-monitoring data should also be recorded in a diary, which is somewhat different from the athlete’s diary.

A person engaged in physical education, especially independently, must reflect in a self-monitoring diary both rest data and certain information about the nature of the muscular work done and the body’s reaction to it (based on the simplest physiological indicators). The same can be said about the results of simple functional tests.

Those who exercise independently, especially during measured walking, are recommended to use simple devices - a pedometer and “Rhythm”. The data obtained using a pedometer should also be entered into a self-monitoring diary.

The greatest difficulty in self-control is performing functional tests. The most accessible are the orthostatic test (recording heart rate on the radial artery in horizontal and vertical positions), as well as the Ruffier test, in which the main information is obtained from heart rate measurement data. The dynamics of both samples allows one 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 using a special formula. The power values in this formula (W) are determined at the 1st and 2nd loads (two walking modes at different speeds) using the following expression (V.R. Orel):

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

Thus, each student can determine the individual level of physical performance. In order not to make additional calculations of the PWC level, it is proposed to determine the value of PWC 130 for everyone. All this data is entered into a self-monitoring diary. Dynamic observations of individual changes in physical performance under the influence of physical education can be carried out according to testing data carried out once every 1.5 - 2 months.

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

When engaging in regular exercise and sports, it is very important to systematically monitor your well-being and general health. The state of health after physical exercise should be cheerful, the mood should be good, the practitioner should not feel a headache, fatigue or a feeling of overwork. If you experience severe discomfort, you should stop exercising and seek advice from specialists.

The loads used must correspond to physical fitness and age.

If your health, sleep, or appetite worsen, it is necessary to reduce the load, and if the disturbances occur again, consult a doctor.

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

Regular keeping of a diary makes it possible to determine the effectiveness of classes, means and methods, optimal planning of the amount 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 classes and overall performance. Objective indicators of self-control include: monitoring heart rate (pulse), blood pressure, respiration, vital capacity of the lungs, weight, muscle strength, and sports results.

It is generally accepted that a reliable indicator of fitness is the pulse.

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

But it’s not just the pulse that you should pay attention to. It is advisable, if possible, to also measure blood pressure before and after exercise. At the beginning of the loads, the maximum pressure increases, then stabilizes at a certain level. After stopping work (the first 10-15 minutes), it decreases below the initial level, and then returns to its initial state. The minimum pressure does not change during light or moderate loads, but during intense, heavy work it increases slightly.

It is known that the values of pulse and minimum blood pressure are normally numerically the same. Kerdo proposed calculating the index using the formula

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 disrupted, it becomes larger or smaller than one.

It is also very important to assess respiratory function. It must be remembered that when performing physical activity, oxygen consumption by working muscles and the brain increases sharply, and therefore the function of the respiratory organs increases. By breathing frequency you can judge the amount of physical activity. Normally, the respiratory rate of an adult is 16-18 times per minute. An important indicator of respiratory function is the vital capacity of the lungs - the volume of air obtained 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-monitoring must be carried out regularly every day during all periods of training, as well as during rest. Self-monitoring data is recorded by the athlete independently; however, in the early stages, a coach helps the athlete keep a self-monitoring diary. In the future, he should periodically check how the athlete exercises self-control and keeping a diary.

Self-monitoring consists of simple, publicly available techniques for observing and taking into account subjective indicators (well-being, sleep, appetite, performance, etc.) and objective research data (weight, pulse, dynamometry, vital capacity, etc.).

To keep a self-control diary, you need a small notebook, which should be lined up with self-control indicators and dates.

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

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

During sleep, a person restores 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 if it occurs quickly after a person goes to bed, is quite strong, proceeds without dreams and gives a feeling of vigor and relaxation in the morning. Poor sleep is characterized by taking a long time to fall asleep or waking up early in the middle of the night. After such a dream there is no feeling of vigor or freshness. Physical work and a normal routine help improve sleep.

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

Appetite is a very subtle indicator of the state of the body. Overload during training, illness, lack of sleep and other factors affect your appetite. Increased energy consumption caused by the activity of the human body, in particular physical exercise, increases appetite, which reflects the body's increased need for energy. The self-control diary reflects good, normal, decreased, increased appetite or lack thereof.

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

During strenuous physical activity, sweating is quite normal. Sweating depends on individual characteristics and the state of the body. It is considered normal when an athlete sweats profusely during the first training sessions. As training increases, sweating decreases. Sweating is usually noted as profuse, large, average or reduced.

The desire to train and participate in competitions is typical for healthy and especially young people who need physical exercise, as I.P. Pavlova, bring “muscular joy”. If an athlete does not feel the desire to train and participate 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 “great”, “is”, “no”.

In the column of the self-control diary “Content of the training and how it is transferred,” the essence of the training is stated 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, difficult.

Without information about violations of the general regime, it is sometimes impossible to explain changes in indicators in other columns of the diary. Athletes are well aware of the need to adhere to a general regime: if an athlete really seriously decides to play sports and achieve high results, then compliance with the regime must be strictly mandatory.

3. Diagnostics and self-diagnosis of the body’s condition during regular exercise and sports

Before you start exercising on your own, you need to get recommendations on your physical mobility regimen from your local doctor or the regional physical education clinic. Then, using the advice of doctors or physical education specialists (or popular methodological literature), choose the most useful types of exercises for yourself. You should exercise regularly, trying not to miss a single day. At the same time, it is necessary to systematically monitor your well-being, noting all the changes that occur in the body before and after physical exercise. To do this, diagnostics or, if possible, self-diagnosis are carried out. During its implementation, objective indicators of self-control are carefully recorded: heart rate, blood pressure, respiration, weight, anthropometric data. Diagnostics is also used to determine the training level of the student.

The response of the cardiovascular system is assessed by measuring the heart rate (pulse), which at rest in an adult man is 70-75 beats per minute, in a woman - 75-80.

In physically trained people, the pulse rate is much lower - 60 or less beats per minute, and in trained athletes - 40-50 beats, which indicates the economical work of the heart. At rest, the heart rate depends on age, gender, posture (vertical or horizontal body position), and activity performed. It decreases with age. The normal pulse of a healthy person at rest is rhythmic, without interruptions, good filling and tension. The pulse is considered rhythmic if the number of beats in 10 seconds does not differ by more than one beat from the previous count for the same period of time. Marked fluctuations in the number of heartbeats indicate arrhythmia. The pulse can be counted in the radial, temporal, carotid arteries, and in the region of the heart. Exertion, even a small one, causes your heart rate to increase. Scientific research has established a direct relationship between heart rate and the amount of physical activity. At the same heart rate, oxygen consumption in men is higher than in women, and in physically fit people it is also higher than in people with low physical mobility. After physical exertion, the pulse of a healthy person returns to its original state after 5-10 minutes; a slow recovery of the pulse indicates excessive exercise.

During physical activity, the increased work of the heart is aimed at providing the working parts of the body with oxygen and nutrients. Under the influence of stress, the volume of the heart increases. Thus, the volume of the heart of an untrained person is 600-900 ml, and in high-class athletes it reaches 900-1400 milliliters; After stopping training, heart volume gradually decreases.

4. Use of methods, standards, anthropometric indices, exercise tests to assess the physical condition of the body and physical fitness

To assess the physical condition of the human body and its physical fitness, anthropometric indices, exercise tests, etc. are used.

For example, the state of normal function of the cardiovascular system can be judged by the coefficient of economization of blood circulation, which reflects the emission of blood in 1 minute. It is calculated by the formula

(ADmax - ADmin) * P,

where BP is blood pressure,

P - pulse rate.

In a healthy person, its value approaches 2600. An increase in this coefficient indicates difficulties in the functioning of the cardiovascular system.

There are two tests to determine the state of the respiratory system - orthostatic and clipostatic. An orthostatic test is carried out like this. The exerciser lies on the couch for 5 minutes, then counts the heart rate. Normally, when moving from a lying position to a standing position, the heart rate increases by 10-12 beats per minute. It is believed that an increase in frequency up to 18 beats per minute is a satisfactory reaction, and more than 20 is unsatisfactory. This increase in heart rate indicates insufficient nervous regulation of the cardiovascular system.

There is also one fairly simple method of self-control “using breathing” - the so-called Stange test (named after the Russian physician who introduced this method in 1913). Inhale, then exhale deeply, inhale again, hold your breath, using a stopwatch to record the time you hold your breath. As your training increases, the time you hold your breath increases. Well-trained people can hold their breath for 60-120 seconds. But if you have just trained, you will not be able to hold your breath for long.

Of great importance in increasing performance in general and during physical activity in particular is the level of physical development, body weight, physical strength, coordination of movements, etc.

When exercising, it is important to monitor your body weight. This is as necessary as monitoring your pulse or blood pressure. Body weight indicators are one of the signs of fitness. To determine normal body weight, various methods are used, the so-called height-weight indices. In practice, Broca's index is widely used. Normal body weight for people 155-156 centimeters tall is equal to the body length in cm, from which the number 100 is subtracted; at 165-175 - 105; and with a height of more than 175 cm - more than 110.

You can also use the Quetell index. Body weight in grams is divided by height in centimeters. A normal weight is considered when there are 350-400 units per 1 cm of height in men, 325-375 in women.

Weight change of up to 10% is regulated by physical exercise and restrictions on carbohydrate consumption. If you are overweight by more than 10%, you should create a strict diet in addition to physical activity.

You can also study static stability in the Romberg position. The test for body stability is carried out as follows: the athlete stands in the basic stance - the feet are shifted, the eyes are closed, the arms are extended forward, the fingers are spread (a more complicated version - the feet are on the same line, toe to heel). The stability time and the presence of hand tremors are determined. In trained people, the stability time increases as the functional state of the neuromuscular system improves.

It is also necessary to systematically determine the flexibility of the spine. Physical exercise, especially with a load on the spine, improves blood circulation and nutrition of the intervertebral discs, which leads to spinal mobility and the prevention of osteochondrosis. Flexibility depends on the condition of the joints, the extensibility of ligaments and muscles, age, ambient temperature and time of day. A simple device with a moving bar is used to measure the flexibility of the spine.

Regular physical exercise not only improves health and functional state, but also increases performance and emotional tone. However, it should be remembered that independent physical education cannot be carried out without medical supervision, and, more importantly, self-control.

Conclusion

physical sport anthropometric self-control

A variety of tests, functional tests, as well as self-monitoring of those involved in physical education make it possible to more accurately assess his physical condition and correctly select or adjust the load, and thereby avoid injuries and overtraining. Thus, we can say that control, both medical and individual, is necessary for the greatest effectiveness of physical education, as well as the achievement of high sports results.

List of used literature

1. Gusalov A. Kh. “Physical training group”

2. Reshetnikov N.V., Yu.L. Kislitsin "Physical literature".

3. “Student’s physical culture. /Edited by V.I. Ilyinich. - M.: Gardariki.

4. Gotovtsev P.I., Dubrovsky V.L. Self-control during physical education.

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Athlete self-control- this is the regular use of a number of simple techniques for independent monitoring of changes in the state of his health and physical development under the influence of physical exercise.

Thanks to self-observation, the athlete has the opportunity to independently control the training process. In addition, self-control has great educational and pedagogical significance, accustoming the athlete to active observation and assessment of his condition, to analyze the training methodology used.

Self-monitoring serves as an important addition to medical supervision, but in no case can replace it. Self-monitoring data can be of great help to the teacher and coach in regulating the training load, and to the doctor in correctly assessing the identified changes in the athlete’s health and physical development.

A teacher, coach and doctor should explain to athletes the importance of regular self-monitoring to improve health, properly structure the educational and training process and increase sports interest, recommend using certain observation methods, explaining how certain self-observation indicators should change (for example, sleep, pulse, weight ) with the correct structure of training and cases of violations of the regime.

The teacher and coach, together with the doctor, must ensure that athletes correctly understand the changes in various body functions under the influence of physical activity. It is necessary to warn athletes against hasty conclusions when deviations in self-observation indicators appear, since incorrect conclusions may be followed by incorrect training, as well as possible self-suggestion of a disease that the athletes actually do not have. It is important to explain to athletes that if there are deviations in indicators identified during self-monitoring, it is necessary to consult a doctor and a teacher or coach before taking any measures.

It is essential to keep a self-control diary, which is part of the training diary that every athlete is required to keep. A doctor, teacher, coach, looking through this diary, will be able to see the dependence of changes in the athlete’s health status on the content and nature of the training.

Indicators of self-control are usually divided into subjective and objective.

The group of subjective indicators includes well-being, performance assessment, attitude towards training, sleep, appetite, etc. The meaning of each of these signs in self-control is as follows.

Well-being consists of the sum of symptoms: the presence (or absence) of any unusual sensations, pain in one location or another, a feeling of vigor or, conversely, fatigue, lethargy, etc.

The state of health can be: good, satisfactory or bad. If any unusual sensations appear, note their nature and indicate after what they arose (for example, the appearance of muscle pain after exercise). Muscle pain usually occurs when training after a break or with a very rapid increase in load - overload. When running, athletes may experience pain in the right (in the liver area) and left (in the spleen area) hypochondrium.

Pain in the right hypochondrium can occur with diseases of the liver and gallbladder, and cardiac dysfunction. Sometimes athletes complain of pain in the heart area. If heart pain occurs during work, the athlete should immediately consult a doctor. When tired and overworked, headaches and dizziness may also occur, the occurrence of which the athlete must necessarily note in the self-monitoring diary.

Fatigue- this is a subjective feeling of fatigue, which is revealed in the reluctance or inability to perform the usual workload, as well as physical exercises planned according to the plan. During self-monitoring, it is noted whether fatigue depends on the activities performed or on something else, how quickly it appears, and its duration.

The athlete should note the degree of fatigue after training ("not tired", "a little tired", "overtired"), and the next day after training - "no fatigue", "I feel good", "still feeling tired", "completely tired". I haven’t rested,” “I feel tired.”

It is also important to note the mood: normal, stable, depressed, depressed; desire to be alone, excessive excitement.

Performance depends on the general condition of the body, mood, fatigue, and previous work (professional and sports). Performance is assessed as increased, normal and decreased.

A lack of desire to train and compete can be a sign of overtraining.

Normal sleep, restoring the functioning of the central nervous system, provides vigor and freshness. In case of overwork, insomnia or increased drowsiness and restless sleep often appear (often interrupted, accompanied by difficult dreams). After sleep there is a feeling of exhaustion. The athlete must record the number of hours of sleep (remembering that sleep should be at least 7-8 hours, with heavy physical activity - 9-10 hours) and its quality, and in case of sleep disorders - their manifestations: poor falling asleep, frequent or early awakening, dreams , insomnia, etc.

Appetite is noted as normal, decreased or increased. Its deterioration or absence often indicates fatigue or illness.

Among the objective signs during self-monitoring, pulse rate, weight, sweating, spirometry data, dynamometry are recorded, and less often the respiratory rate is determined (since it is difficult to count the number of breaths in oneself) or some other functional tests are performed.

It is also necessary for the athlete to periodically count his pulse after certain sports activities. In well-trained athletes, even after very heavy loads, the pulse rate usually does not exceed 180-200 beats per minute. The duration of heart rate recovery after certain sports loads is an important indicator of the athlete’s functional state.

Determining weight (by weighing) is enough to carry out 1-2 times a week. The exception is those cases when it is necessary to strictly regulate weight in accordance with the weight category during the competition (for boxers, wrestlers, weightlifters). It is best to check your weight in the morning, on an empty stomach (after emptying your bladder and bowels). If this is not always possible in practice, then you should always weigh yourself at the same time of day on the same scales, without clothes.

Nutrition is of great importance. Eating heavily during the period of achieving athletic fitness can cause an increase in body weight that is unusual for this condition. Excessive weight loss, which is not directly related to errors in the methodology and load of exercise, may be due to an incorrect general regimen and insufficient nutrition.

The teacher and coach should check the athlete’s self-control diary at least once every 1-2 weeks. The doctor must become familiar with it during repeated examinations of the athlete.

To assess the functional state, you can use the following available functional tests:

Karsh step test recommended for healthy women. Here you will need a bench or a durable chair 30 cm high.

You need to stand on the bench and step off it on 4 counts: on the count of “one” put one foot on the bench, on “two” - the other, on “three” lower one foot to the floor, on “four” - the other. The tempo should be as follows: two full steps up and down in 5 seconds, 24 in 1 minute. Continue performing the flow test for 3 minutes. After completing the test, immediately sit on a bench and count your pulse for 1 minute. Then compare the result obtained (pulse for 1 minute) with the data in the table to find out how well prepared you are.

Table 3.5.

Results of the Karsh step test	GRADE
Results of the Karsh step test	Heart rate (bpm) depending on age	18 - 26 years old
27 - 60 years	73	74
Perfect	74 - 82	75 - 83
Great	83 - 90	84 - 92
Fine	91 - 100	93 - 103
Satisfactorily	101 - 107	104 - 112
Mediocre	108 - 114	113 - 121
Badly	115	122

Very bad

If this test is too easy for you, if you are tall, and the data obtained does not reflect the true state of affairs, it is suggested that everyone who is taller than 152 cm increase the height of the bench by 5 cm for every 7.5 cm of height.
To assess the state of the respiratory, cardiovascular and regulatory systems in response to changes in the internal environment of the body (decrease in oxygen content and increase in CO2 concentration in the blood), a functional breath-hold test is used for self-monitoring. Stange test

- holding your breath while inhaling.

After 5 min. rest while sitting, take 2-3 deep breaths and exhales, and then, after taking a full breath, hold your breath and simultaneously turn on the stopwatch. When breathing resumes, the stopwatch is stopped.

The average indicator of the ability to hold your breath while inhaling should be considered a time equal to 60-65 seconds. In case of illness or fatigue, this time is reduced significantly (to 30-35 seconds). Genchi test
- holding your breath while exhaling. The breath is held after a complete exhalation. The average indicator here is the ability to hold your breath as you exhale for 30 seconds.
Breath. The vital capacity indicator (vital capacity of the lungs) - the maximum volume of air that a person can exhale after a deep breath - is very informative about the potential capabilities of the device.
The average values for boys aged 16-18 years are in the range of 4000-4500 cm3, and for girls of the same age 3000-3500 cm3. For athletes and athletes, these figures reach 6000 and even 7000 cm3 (rowers, swimmers, skiers).
Body weight, muscle strength indicators. The dynamics of sports results are clear and objective signs of the correct construction of the training process.
Body mass (weight) should be measured weekly, at the same time, on the same scales, after first checking their serviceability.

Depending on the state of health, water and nutritional regime, educational or training load and other influences, body weight may change. Progressive loss of appetite and loss of body weight signal trouble in the athlete’s body. The trainer and doctor should be informed about this. In systematically training athletes, weight fluctuations are constant: after intense training, the loss of body weight is 1-2 kg. During the rest period, the mass is completely restored.

A decrease in the strength of individual muscle groups and a cessation of growth in sports achievements are usually associated with a violation of the general or training regime.

For self-control, it is advisable for each athlete to use one or more control tests, for example: pull-ups on the horizontal bar, raising legs from hanging on a gymnastic wall, timed rope climbing, etc.

Sports performance is negatively affected by lack of sleep, disordered eating, frequent unscheduled physical activity, competing in competitions without sufficient preparation, training while ill, smoking, and drinking alcohol.

Questions for self-control

What forms of independent physical education exist?
Characteristics of morning hygienic exercises.
Methods of self-practice for health-improving walking and running.
How to determine the optimal walking intensity?
Describe the training zones when doing recreational jogging.
Methods of independent exercises in recreational swimming.
Methodology for self-training with strength exercises.
Methods of independent training on skiing and cycling.
Features of women's independent activities.
Factors taken into account when dosing physical activity.
Physiological criteria for various types of loads.
Planning independent physical exercises.
Accounting and control during independent physical education.
Energy consumption during various physical activities.
Hygiene of self-study.
Hardening technique.
Subjective indicators of self-control during physical exercise.
Objective indicators of self-control during physical exercise.

Introduction

The healing effects of physical exercise on the human body have been known since ancient times. Their great importance for fighting diseases and prolonging life was pointed out by many generations of Greek doctors and philosophers in their works and statements. Thus, Aristotle said: “Life requires movement”... “Nothing depletes and destroys a person more than prolonged physical inactivity.”

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

Working under heavy load, the heart inevitably trains. The boundaries of its capabilities expand, and it adapts to transfer a much larger amount of blood than the heart of an untrained person can do.

In the process of regular exercise and sports, as a rule, the size of the heart increases, and different forms of physical activity also have different opportunities for improving the heart.

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

Monitoring and self-control measures for those involved themselves are designed to eliminate all conditions under which negative effects of physical exercise and sports may occur.

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

The purpose of control is to optimize the process of physical exercise based on an objective assessment of the state of the body.

Object of study: Self-control in FC and S classes;

Subject of research: methods and diagnostics of self-control;

Research objectives:

1) Basics of self-control;

2) physiological aspects of self-control;

Research methods:

1) Study and analysis of methodological literature on the research topic;

2) Analysis of the characteristics of self-control

Chapter 1. Basics of self-control

1.1 Objective and subjective methods of self-control

1.2 Self-control of the athlete

Self-monitoring is an athlete’s systematic monitoring of the state of his body.

Self-control allows an athlete to monitor the state of his health, assess the impact of physical activity on physical development, and its changes under the influence of sports. This data also helps the trainer identify functional changes in the body under the influence of different 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 self-control data.

Well-being 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 correctly planned, then the athlete feels good, he is full of desire to study, work and train, and he has good performance.

The self-monitoring diary records the duration and quality of sleep, the process of falling asleep, awakening (cause), dreams, interrupted 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 quickly and is dreamless. After such a sound sleep, a person feels cheerful and rested. With poor sleep, a person cannot fall asleep for a long time. Intermittent sleep with dreams and early awakening should alert the athlete and coach, since they are most likely the result of a violation of the sports regime or not entirely correct training methods.

Performance is assessed as good, satisfactory and reduced. Usually, when an athlete feels well and after a good sleep, he also exhibits good performance. But there are times when an athlete feels well, but 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 you need to inform the trainer about this 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, after doing exercises and going to the toilet, feels the need to eat. Lack of appetite in the morning and after training for 2-3 hours gives reason to believe that a violation of the normal functions of the body has occurred. Appetite can be good, moderate or poor.

Sweating during physical activity is normal and depends on the condition of the body. As training increases, sweating decreases. Increased sweating in high athletic condition and normal weather conditions (temperature and humidity) may indicate fatigue. Sweating can be profuse, moderate or reduced.

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

Deviations from the general regime must be noted in the self-monitoring diary. Very often, the condition of the body and its performance depend on the correct implementation of the regime. Violation of one of the points of the daily regimen causes a change in others, and a normal training load can cause significant changes in the functions of various body systems. And this, in turn, reduces the quality and result of planning the training process. For example, an athlete had a bad dinner because he was in a hurry for the evening, came home late, could not fall asleep for a long time, and got up late in the morning with difficulty. I was hungry, I ate heavily; During training, abdominal pain began and profuse sweating began. The training had to be stopped. From the above example it is clear what negative phenomena are accompanied by 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 regime.

Many athletes record the content of the training in sufficient detail in the training diary, and in the column of the self-control diary 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 tolerated: good, satisfactory, difficult.