Classification of physical activity. Functional, physiological changes during exercise. Features of physical activity and its components What applies to heavy physical activity

When playing sports, any person strives to get results.
Everyone's goals are different:
someone wants to lose weight,
someone strives to become stronger
and build muscle
someone trains endurance.

In all cases, without understanding the processes that occur in the body, it will be extremely difficult to achieve results. After all, then, instead of consciously planning and performing the most effective exercises, a person, like a “blind kitten,” begins to get lost in all the variety of systems and techniques.
Fortunately, understanding the essence of the processes is extremely simple, which is what this article will help with.

All types of physical activity can be divided into 3 types depending on the mode of energy production:

1. work in anaerobic mode, energy is obtained without the participation of oxygen;
2. work in aerobic mode, energy is obtained with the participation of oxygen;
3. work in a mixed anaerobic-aerobic mode.

It is easy to understand in what mode the athlete’s body works from a blood test and/or from the nature of the movements performed.

In analyzing the nature of movement, the main thing is the force of muscle contraction as a percentage of the maximum. In physiology, the following classification of physical exercises is accepted:

Processes in the human body under different operating modes

During endurance work oxygen deficiency covered during operation.

For strength exercises oxygen deficiency is eliminated after completion of work. Throughout the entire workout, there is an increase in heart rate, systolic volume, minute volume of blood circulation and, accordingly, O2 consumption. Despite this, an oxygen debt forms and increases in the body. To replenish the missing oxygen, pulmonary ventilation, heart rate and minute volume of blood circulation increase and reach the maximum possible values. Lack of oxygen leads to an increased share of anaerobic processes in providing muscles with energy. As a result, the concentration of lactic acid in the muscles and blood increases.

Why classify loads and why know in what mode the body works?

A separate article will be devoted to each goal and the preparation of training for this goal. Let's say it briefly here.

If you want to lose weight -
The body must work strictly in an aerobic mode. The desire to stop and catch your breath (shortness of breath) is a clear sign that the heart and lungs cannot keep up with the needs of the muscles and the body goes into anaerobic mode.
The load needs to be reduced.

If you want to build muscle -
the body will build muscle if the work performed is more than 85% of the maximum possible. This is anaerobic mode.

This means there should be breaks between approaches to cover the oxygen debt.
If these breaks are not there or they are too short, then the muscle simply will not be able to develop the force necessary for growth in the next approach.

The concept of “physical activity” reflects the obvious fact that performing any exercise is associated with a transition in the energy supply of the human body to a level higher than at rest.

Example:

If we take the amount of energy supply in a lying position as “1”, then slow walking at a speed of 3 km/h will cause an increase in metabolism by 3 times, and running at near-maximum speed and similar exercises – by 10 times or more.

Thus, Performing physical exercise requires higher energy costs relative to the resting state. The difference that occurs in energy expenditure between the state of physical activity (eg, walking, running) and the state of rest characterizes physical activity .

It is more accessible, but less accurate, to judge the amount of physical activity based on heart rate (HR), frequency and depth of breathing, cardiac output and stroke volume, blood pressure, etc.

Thus:

Distinguish between external and internal sides of the load:

· To the outside of the load include the intensity with which physical exercise is performed and its volume.

Physical activity intensity characterizes the strength of the impact of a particular exercise on the human body. One of the indicators of load intensity is impact density series of exercises. So, the less time a certain series of exercises is completed, the higher the density of the impact the load will be.

Example:

When performing the same exercises in different classes for different times, the total density load will be different.

A general indicator of the intensity of physical activity is the energy expenditure for its implementation per unit of time (measured in calories per minute).

Example:

A) when walking without weights at a speed of 2 km/h, 1.2 kcal/min is burned, at a speed of 7 km/h – already 5.4 kcal/min;

B) when running at a speed of 9 km/h, 8.1 kcal/min is burned, at a speed of 16 km/h – already 14.3 kcal/min;

C) during swimming, 11 kcal/min are burned.

Load volume determined duration indicators a separate physical exercise, a series of exercises, as well as the total number of exercises in a certain part of the lesson, in the whole lesson or in a series of lessons.

The volume of load in cyclic exercises is determined in units of length and time: for example, a cross-country race over a distance of 10 km or a swim lasting 30 minutes.

In strength training, the volume of load is determined by the number of repetitions and the total weight of the weights lifted.

In jumping, throwing - the number of repetitions.

In sports games and martial arts - the total time of physical activity.

· Inner load side is determined by those functional changes that occur in the body due to the influence of external aspects of the load (intensity, volume, etc.).

The same load on the body of different people has different effects. Moreover, even the same person, depending on the level of training, emotional state, environmental conditions (eg temperature, humidity and air pressure, wind) will react differently to the same external load parameters. In everyday practice, the magnitude of the internal load can be estimated according to fatigue indicators, and by the nature and duration of recovery in rest intervals between exercises. For this, the following indicators are used:

Heart rate indicators during exercise and rest intervals;

The intensity of sweating;

Color of the skin;

Quality of movements;

Ability to concentrate;

General well-being of a person;

Psycho-emotional state of a person;

Willingness to continue the activity.

Depending on the degree of manifestation of these indicators, moderate, heavy and maximum loads are distinguished.

End of work -

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Means and methods of physical training are aimed at changing the structure of muscle fibers of skeletal muscles and myocardium, as well as cells of other organs and tissues (for example, the endocrine system). Each training method is characterized by several variables that reflect the external manifestation of the athlete’s activity: the intensity of muscle contraction, the intensity of the exercise, the duration of the exercise (the number of repetitions - a series, or the duration of the exercise), the rest interval, the number of series (approaches). There is also an internal side that characterizes urgent biochemical and physiological processes in the athlete’s body. As a result of the training process, long-term adaptive restructuring, this result is the essence or goal of using the training method and means.

Maximum Anaerobic Power Exercises

Should be 90–100% of maximum.

- alternating muscle contraction and periods of relaxation, can be 10–100%. When the intensity of the exercise is low and the intensity of the muscle contraction is at its maximum, the exercise looks like a strength exercise, such as a barbell squat or bench press.

Increasing the tempo, reducing periods of muscle tension and relaxation turns exercises into speed-strength exercises, for example, jumping, and in wrestling they use throws of a dummy or partner or exercises from the arsenal of general physical training: jumping, push-ups, pull-ups, flexion and extension of the torso, all these actions are performed at maximum speed.

Duration of exercises with maximum anaerobic intensity is usually short. Strength exercises are performed with 1–4 repetitions in a series (set). Speed-strength exercises include up to 10 push-offs, and tempo - speed exercises last 4-10 s.

When performing speed exercises, the rest interval can be 45–60 seconds.

Number of episodes determined by the purpose of training and the athlete’s state of readiness. In development mode, the number of repetitions is 10–40 times.

It is determined by the purpose of the training task, namely, that it is necessary to hyperplasia predominantly in the muscle fiber - myofibrils or mitochondria.

Maximum anaerobic power exercise requires the recruitment of all motor units.

These are exercises with an almost exclusively anaerobic method of supplying energy to working muscles: the anaerobic component in the total energy production ranges from 90% to 100%. It is provided mainly by the phosphagen energy system (ATP + CP) with some participation of the lactic acid (glycolytic) system in glycolytic and intermediate muscle fibers. In oxidative muscle fibers, as the reserves of ATP and CrP are depleted, oxidative phosphorylation unfolds; oxygen in this case comes from myoglobin OMV and blood.

The record maximum anaerobic power developed by athletes on a bicycle ergometer is 1000–1500 Watts, and taking into account the costs of moving the legs, more than 2000 Watts. The possible maximum duration of such exercises ranges from a second (isometric exercise) to several seconds (speed tempo exercise).

Strengthening the activity of vegetative systems occurs gradually during work. Due to the short duration of anaerobic exercises, during their execution the functions of blood circulation and respiration do not have time to reach their possible maximum. During a maximal anaerobic exercise, the athlete either does not breathe at all or only manages to complete a few breathing cycles. Accordingly, pulmonary ventilation does not exceed 20–30% of the maximum.

Heart rate increases even before the start (up to 140–150 beats/min) and continues to rise during the exercise, reaching its highest value immediately after the finish - 80–90% of the maximum (160–180 beats/min). Since the energy basis of these exercises is anaerobic processes, strengthening the activity of the cardiorespiratory (oxygen transport) system has practically no significance for the energy supply of the exercise itself. The concentration of lactate in the blood during work changes very little, although in working muscles it can reach 10 mmol/kg or even more at the end of work. The concentration of lactate in the blood continues to increase for several minutes after stopping work and reaches a maximum of 5–8 mmol/l (Aulik I.V., 1990, Kots Ya.M., 1990).

Before performing anaerobic exercise, the concentration of glucose in the blood increases slightly. Before and as a result of their implementation, the concentration of catecholamines (adrenaline and norepinephrine) and growth hormone in the blood increases very significantly, but the concentration of insulin decreases slightly; the concentrations of glucagon and cortisol do not change noticeably (Aulik I.V., 1990, Kots Ya.M., 1990).

The leading physiological systems and mechanisms that determine sports results in these exercises are: central nervous regulation of muscle activity (coordination of movements with the manifestation of great muscle power), functional properties of the neuromuscular system (speed-strength), capacity and power of the phosphagen energy system of working muscles.

Internal, physiological processes unfold more intensely in the case of repeated training. In this case, the concentration of hormones in the blood increases, and in the muscle fibers and blood the concentration of lactate and hydrogen ions if the rest is passive and short.

Performing developmental strength, speed-strength and speed training with a frequency of 1 or 2 times a week can significantly change the mass of myofibrils in intermediate and glycolytic muscle fibers. No significant changes occur in oxidative muscle fibers, since (it is assumed) hydrogen ions do not accumulate in them, therefore genome stimulation does not occur, and the penetration of anabolic hormones into the cell and nucleus is difficult. The mass of mitochondria cannot increase when performing exercises of maximum duration, since a significant amount of hydrogen ions accumulates in intermediate and glycolytic MVs.

Reducing the duration of maximal alactic power exercise, for example, reduces the effectiveness of training in terms of growth of myofibril mass, since the concentration of hydrogen ions and hormones in the blood decreases. At the same time, a decrease in the concentration of hydrogen ions in glycolytic MVs leads to stimulation of mitochondrial activity, and therefore to the gradual growth of the mitochondrial system.

It should be noted that in practice these exercises should be used very carefully, since exercises of maximum intensity require significant mechanical loads on muscles, ligaments and tendons, and this leads to the accumulation of microtraumas of the musculoskeletal system.

Thus, exercises of maximum anaerobic power, performed to failure, contribute to an increase in the mass of myofibrils in intermediate and glycolytic muscle fibers, and when performing these exercises until slight fatigue (acidification) of the muscles, oxidative phosphorylation in the mitochondria of intermediate and glycolytic muscle fibers is activated during rest intervals, which will ultimately lead to an increase in the mass of mitochondria in them.

Near-maximal anaerobic power exercises

External side of physical exercise

Muscle contraction intensity should be 70–90% of the maximum.

Exercise intensity (series)- alternating muscle contraction and periods of relaxation, can be 10–90%. When the intensity of the exercise is low and the muscle contraction is near maximal intensity (60–80%), the exercise looks like strength endurance training, such as squats or bench presses of more than 12 reps.

Increasing the tempo, reducing periods of muscle tension and relaxation turns exercises into speed-strength exercises, for example, jumping, and in wrestling they use throws of a dummy or partner or exercises from the arsenal of general physical training: jumping, push-ups, pull-ups, flexion and extension of the torso, all these actions are performed at near maximum speed.

Duration of exercises with near-maximal anaerobic intensity usually 20–50 s. Strength exercises are performed with 6–12 or more repetitions in a series (set). Speed-strength exercises include up to 10-20 push-offs, and tempo - speed exercises - 10-50 s.

The rest interval between series (approaches) varies significantly.

When performing strength exercises, the rest interval usually exceeds 5 minutes.

When performing speed-strength exercises, sometimes the rest interval is reduced to 2–3 minutes.

Number of episodes

Number of workouts per week is determined by the purpose of the training task, namely, that it is necessary to hyperplasia predominantly in the muscle fiber - myofibrils or mitochondria. With generally accepted load planning, the goal is to increase the power of the anaerobic glycolysis mechanism. It is assumed that a long stay of muscles and the body as a whole in a state of extreme acidification should supposedly lead to adaptive changes in the body. However, to date there are no studies that would directly show the beneficial effect of extreme near-maximal anaerobic exercises, but there are a lot of studies that demonstrate their sharply negative effect on the structure of myofibrils and mitochondria. Very high concentrations of hydrogen ions in CF lead to both direct chemical destruction of structures and increased activity of proteolysis enzymes, which, when acidified, leave the cell lysosomes (the cell’s digestive apparatus).

The inner side of exercise

Exercises near maximum anaerobic power require the recruitment of more than half of the motor units, and when performing maximum work, all the remaining ones.

These are exercises with an almost exclusively anaerobic method of supplying energy to working muscles: the anaerobic component in the total energy production is more than 90%. In glycolytic MVs, it is provided mainly by the phosphagen energy system (ATP + CP) with some participation of the lactic acid (glycolytic) system. In oxidative muscle fibers, as the reserves of ATP and CrP are depleted, oxidative phosphorylation unfolds; oxygen in this case comes from myoglobin OMV and blood.

The possible maximum duration of such exercises ranges from several seconds (isometric exercise) to tens of seconds (high-speed tempo exercise) (Aulik I.V., 1990, Kots Ya.M., 1990).

Strengthening the activity of vegetative systems occurs gradually during work. After 20–30 s, aerobic processes unfold in oxidative MVs, the function of blood circulation and respiration increases, which can reach a possible maximum. To provide energy for these exercises, a significant increase in the activity of the oxygen transport system already plays a certain energetic role, and the greater the longer the exercise. The pre-start increase in heart rate is very significant (up to 150–160 beats/min). It reaches its highest values ​​(80–90% of the maximum) immediately after the finish at 200 m and at the finish of 400 m. During the exercise, pulmonary ventilation quickly increases, so that by the end of an exercise lasting about 1 minute it can reach 50–60% of maximum working ventilation for a given athlete (60–80 l/min). The rate of O2 consumption also quickly increases over the distance and at the finish of 400 m can already be 70–80% of the individual MOC.

The concentration of lactate in the blood after exercise is very high - up to 15 mmol/l in qualified athletes. The greater the distance and the higher the qualification of the athlete, the higher it is. The accumulation of lactate in the blood is associated with the long-term functioning of glycolytic MVs.

The concentration of glucose in the blood is slightly increased compared to resting conditions (up to 100–120 mg). Hormonal changes in the blood are similar to those that occur during exercise of maximum anaerobic power (Aulik I.V., 1990, Kots Ya.M., 1990).

Long-term adaptive changes

Performing “developmental” strength, speed-strength and speed training with a frequency of 1 or 2 times a week allows you to achieve the following.

Strength exercises that are performed at an intensity of 65–80% of the maximum or with 6–12 lifts of the load in one approach are the most effective in terms of the addition of myofibrils in glycolytic muscle fibers; in the PMV and OMV, the changes are significantly less.

The mass of mitochondria does not increase from such exercises.

Strength exercises can not be performed to failure, for example, you can lift a load 16 times, but the athlete lifts it only 4–8 times. In this case, local fatigue does not occur, there is no strong acidification of the muscles, therefore, repeated multiple times with a sufficient rest interval to eliminate the lactic acid that forms. A situation arises that stimulates the development of the mitochondrial network in the PMV and GMV. Consequently, near-maximal anaerobic exercise, together with rest pauses, provides aerobic muscle development.

A high concentration of Kp and a moderate concentration of hydrogen ions can significantly change the mass of myofibers in intermediate and glycolytic muscle fibers. No significant changes occur in oxidative muscle fibers, since hydrogen ions do not accumulate in them, therefore, genome stimulation does not occur, and the penetration of anabolic hormones into the cell and nucleus is difficult. The mass of mitochondria cannot increase when performing exercises of extreme duration, since a significant amount of hydrogen ions accumulate in intermediate and glycolytic MVs, which stimulate catabolism to such an extent that it exceeds the power of anabolic processes.

Reducing the duration of exercise at near-maximal alactic power eliminates the negative effect of exercise at this power.

It should be noted that in practice these exercises should be used very carefully, since it is very easy to miss the moment when excessive accumulation of hydrogen ions begins to accumulate in intermediate and glycolytic MVs.

Thus, exercises of near-maximal anaerobic power, performed to failure, contribute to an increase in the mass of myofibrils in intermediate and glycolytic muscle fibers, and when performing these exercises until slight fatigue (acidification) of the muscles, oxidative phosphorylation in the mitochondria of intermediate and glycolytic muscle fibers is activated during rest intervals ( high-threshold motor units may not participate in the work, so not the entire muscle is worked), which will ultimately lead to an increase in the mass of mitochondria in them.

Submaximal anaerobic power exercises (anaerobic - aerobic power)

External side of physical exercise

Muscle contraction intensity should be 50–70% of the maximum.

Exercise intensity (series)- alternating muscle contraction and periods of relaxation, can be 10–70%. When the intensity of the exercise is low and the muscle contraction is near maximal intensity (10–70%), the exercise looks like strength endurance training, such as a barbell squat or bench press of more than 16 reps.

Increasing the tempo, reducing periods of muscle tension and relaxation turns exercises into speed-strength exercises, for example, jumping, and in wrestling they use throws of a dummy or partner or exercises from the arsenal of general physical training: jumping, push-ups, pull-ups, flexion and extension of the torso, all these actions are performed at the optimal pace.

Duration of exercises with submaximal anaerobic intensity usually 1–5 minutes. Strength exercises are performed with 16 or more repetitions in a series (set). Speed-strength exercises include more than 20 push-ups, and tempo - speed exercises - 1-6 minutes.

The rest interval between series (approaches) varies significantly.

When performing strength exercises, the rest interval usually exceeds 5 minutes.

When performing speed-strength exercises, sometimes the rest interval is reduced to 2–3 minutes.

When performing speed exercises, the rest interval can be 2–9 minutes.

Number of episodes determined by the purpose of training and the athlete’s state of readiness. In the developmental mode, the number of repetitions is 3–4 series, repeated 2 times.

Number of workouts per week is determined by the purpose of the training task, namely, that it is necessary to hyperplasia predominantly in the muscle fiber - myofibrils or mitochondria. With generally accepted load planning, the goal is to increase the power of the anaerobic glycolysis mechanism. It is assumed that a long stay of muscles and the body as a whole in a state of extreme acidification should supposedly lead to adaptive changes in the body. However, to date there are no works that would directly show the beneficial effect of extreme near-maximal anaerobic exercises, but there is a lot of work that demonstrates their sharply negative effect on the structure of myofibrils and mitochondria. Very high concentrations of hydrogen ions in CF lead to both direct chemical destruction of structures and increased activity of proteolysis enzymes, which, when acidified, leave the cell lysosomes (the cell’s digestive apparatus).

The inner side of exercise

Exercises of submaximal anaerobic power require the recruitment of about half of the motor units, and when performing maximum work, all the remaining ones.

This exercise is performed first by phosphagens and aerobic processes. As glycolytics are recruited, lactate and hydrogen ions accumulate. In oxidative muscle fibers, as the reserves of ATP and CrP are depleted, oxidative phosphorylation unfolds.

The possible maximum duration of such exercises ranges from a minute to 5 minutes.

Strengthening the activity of vegetative systems occurs gradually during work. After 20–30 s, aerobic processes unfold in oxidative MVs, the function of blood circulation and respiration increases, which can reach a possible maximum. To provide energy for these exercises, a significant increase in the activity of the oxygen transport system already plays a certain energetic role, and the greater the longer the exercise. The pre-start increase in heart rate is very significant (up to 150–160 beats/min).

The power and maximum duration of these exercises are such that during their implementation, the indicators of the oxygen transport system (heart rate, cardiac output, PV, rate of O2 consumption) can be close to the maximum values ​​for a given athlete or even reach them. The longer the exercise, the higher these indicators are at the finish line and the greater the proportion of aerobic energy production during the exercise. After these exercises, a very high concentration of lactate is recorded in the working muscles and blood - up to 20-25 mmol/l. Accordingly, the blood pH decreases to 7.0. Usually the concentration of glucose in the blood is noticeably increased - up to 150 mg%, the content of catecholamines and growth hormone in the blood plasma is high (Aulik I.V., 1990, Kots Ya.M., 1990).

Thus, the leading physiological systems and mechanisms, according to N.I. Volkov and many other authors (1995), in the case of using the simplest model of energy supply, are the capacity and power of the lacticidal (glycolytic) energy system of working muscles, functional (power) properties of the neuromuscular system, as well as the oxygen transport capabilities of the body (especially the cardiovascular system) and aerobic (oxidative) capabilities of working muscles. Thus, exercises in this group place very high demands on both the anaerobic and aerobic capabilities of athletes.

If we use a more complex model, which includes the cardiovascular system and muscles with different types of muscle fibers (OMV, PMV, GMV), we obtain the following leading physiological systems and mechanisms:

— energy supply is provided mainly by oxidative muscle fibers of active muscles,

— the power of the exercise generally exceeds the power of aerobic support, therefore intermediate and glycolytic muscle fibers are recruited, which, after recruitment, after 30–60 s lose contractility, which forces the recruitment of more and more new glycolytic MVs. They become acidified, lactic acid enters the blood, this causes the appearance of excess carbon dioxide, which increases the functioning of the cardiovascular and respiratory systems to the limit.

Internal, physiological processes unfold more intensely in the case of repeated training. In this case, the concentration of hormones in the blood increases, and in the muscle fibers and blood the concentration of lactate and hydrogen ions, if the rest is passive and short. Repeated exercises with a rest interval of 2–4 minutes lead to an extremely high accumulation of lactate and hydrogen ions in the blood; as a rule, the number of repetitions does not exceed 4.

Long-term adaptive changes

Performing exercises with submaximal alactic power to the limit is one of the most psychologically stressful, and therefore cannot be used often; there is an opinion about the influence of these trainings on accelerating the acquisition of sports form and the rapid onset of overtraining.

Strength exercises that are performed at an intensity of 50–65% of the maximum or with 20 or more lifts of the load in one approach are the most dangerous, leading to very strong local acidification and then muscle damage. The mass of mitochondria from such exercises sharply decreases in all CF [Horeler, 1987].

Thus, exercises of submaximal anaerobic power and maximum duration cannot be used in the training process.

Strength exercises can not be performed to failure, for example, you can lift a load 20–40 times, but the athlete lifts it only 10–15 times. In this case, local fatigue does not occur, there is no strong acidification of the muscles, therefore, repeated multiple times with a sufficient rest interval to eliminate the lactic acid that forms. A situation arises that stimulates the development of the mitochondrial network in the PMV and some part of the GMV. Consequently, near-maximal anaerobic exercise, together with rest pauses, provides aerobic muscle development.

A high concentration of Kp and a moderate concentration of hydrogen ions can significantly change the mass of myofibers in intermediate and some glycolytic muscle fibers. No significant changes occur in oxidative muscle fibers, since hydrogen ions do not accumulate in them, therefore, genome stimulation does not occur, and the penetration of anabolic hormones into the cell and nucleus is difficult. The mass of mitochondria cannot increase when performing exercises of maximum duration, since a significant amount of hydrogen ions accumulate in intermediate and glycolytic MVs, which stimulate catabolism to such an extent that it exceeds the power of anabolic processes.

Reducing the duration of submaximal anaerobic power exercise eliminates the negative effects of exercise at this power.

Thus, exercises of submaximal anaerobic power, performed to failure, lead to excessive muscle acidification, therefore the mass of myofibrils and mitochondria in intermediate and glycolytic muscle fibers decreases, and when these exercises are performed until the muscles are slightly fatigued (acidified), oxidative activity is activated during rest intervals. phosphorylation in the mitochondria of intermediate and part of the glycolytic muscle fibers, which will ultimately lead to an increase in the mass of mitochondria in them.

Aerobic exercise

The power of the load in these exercises is such that the energy supply to the working muscles can occur (mainly or exclusively) due to oxidative (aerobic) processes associated with the body’s continuous consumption and consumption of oxygen by the working muscles. Therefore, power in these exercises can be assessed by the level (speed) of remote O2 consumption. If remote O2 consumption is correlated with the maximum aerobic power of a given person (i.e., with his individual MPC), then one can get an idea of ​​​​the relative aerobic physiological power of the exercise he performs. According to this indicator, five groups are distinguished among aerobic cyclic exercises (Aulik I.V., 1990, Kots Ya.M., 1990):

1. Maximum aerobic power exercises (95–100% VO2 max).

2. Exercises near maximal aerobic power (85–90% of VO2 max).

3. Submaximal aerobic power exercises (70–80% of VO2 max).

4. Moderate aerobic power exercises (55–65% of VO2 max).

5. Low aerobic power exercises (50% of VO2 max or less).

The classification presented here does not correspond to modern concepts of sports physiology. The upper limit - MOC does not correspond to the maximum aerobic power data, since it depends on the testing procedure and the individual characteristics of the athlete. In wrestling, it is important to evaluate the aerobic capacity of the upper limb muscles, and in addition to these data, the aerobic capacity of the lower limb muscles and the performance of the cardiovascular system should be assessed.

The aerobic capacity of muscles is usually assessed in a step test based on power or oxygen consumption at the level of the anaerobic threshold.

VO2 power is higher in athletes with a greater proportion of glycolytic muscle fibers in their muscles, which can be gradually recruited to provide a given power. In this case, as glycolytic muscle fibers are connected, muscle and blood acidification increases, the subject begins to involve additional muscle groups, with oxidative muscle fibers that have not yet worked, so oxygen consumption increases. The value of such an increase in oxygen consumption is minimal, since these muscles do not provide a significant increase in mechanical power. If there are a lot of oxidative MVs, but there are almost no HMVs, then the power of MPC and AnP will be almost equal.

The leading physiological systems and mechanisms that determine the success of performing aerobic cyclic exercises are the functional capabilities of the oxygen transport system and the aerobic capabilities of the working muscles (Aulik I.V., 1990, Kots Ya.M., 1990).

As the power of these exercises decreases (maximum duration increases), the proportion of the anaerobic (glycolytic) component of energy production decreases. Accordingly, the concentration of lactate in the blood and the increase in the concentration of glucose in the blood (degree of hyperglycemia) decrease. During exercise lasting several tens of minutes, hyperglycemia is not observed at all. Moreover, at the end of such exercises there may be a decrease in blood glucose concentration (hypoglycemia). (Kots Ya. M., 1990).

The greater the power of aerobic exercise, the higher the concentration of catecholamines in the blood and growth hormone. On the contrary, as the load power decreases, the blood content of hormones such as glucagon and cortisol increases, and the insulin content decreases (Kots Ya. M., 1990).

With increasing duration of aerobic exercise, body temperature rises, which places increased demands on the thermoregulation system (Kots Ya. M., 1990).

Maximum Aerobic Power Exercises

These are exercises in which the aerobic component of energy production predominates - it accounts for up to 70-90%. However, the energy contribution of anaerobic (mainly glycolytic) processes is still very significant. The main energy substrate when performing these exercises is muscle glycogen, which is broken down both aerobically and anaerobically (in the latter case with the formation of large amounts of lactic acid). The maximum duration of such exercises is 3–10 minutes.

After 1.5–2 minutes. after the start of exercise, the maximum heart rate, systolic blood volume and cardiac output, working PV, and O2 consumption rate (VO2) are achieved for a given person. As the LV exercise continues, the concentration of lactate and catecholamines in the blood continues to increase. Heart function indicators and the rate of O 2 consumption are either maintained at the maximum level (in a state of high fitness) or begin to decrease slightly (Aulik I.V., 1990, Kots Ya.M., 1990).

After the end of the exercise, the concentration of lactate in the blood reaches 15–25 mmol/l in inverse proportion to the maximum duration of the exercise (sports result) (Aulik I.V., 1990, Kots Ya.M., 1990).

The leading physiological systems and mechanisms are common to all aerobic exercises; in addition, the power of the lactic acid (glycolytic) energy system of the working muscles plays a significant role.

Exercises of maximum duration of maximum aerobic power can be used in training only by athletes with an ANP power at a level of more than 70% of VO2 max. These athletes do not experience strong acidification of the MF and blood, therefore, in the intermediate and part of the glycolytic MF, conditions are created for the activation of mitochondrial synthesis.

If an athlete’s AnP power is less than 70% of the maximum aerobic capacity, then maximum aerobic power exercises can only be used as a repeated training method, which, if properly organized, does not lead to harmful acidification of the athlete’s muscles and blood.

Long-term adaptation effect

Exercises of maximum aerobic power require the recruitment of all oxidative, intermediate and some of the glycolytic MVs; if you perform exercises of unlimited duration and apply a repeated training method, then the training effect will be observed only in the intermediate and some of the glycolytic MVs, in the form of very small myofibril hyperplasia and a significant increase the mass of mitochondria in active intermediate and glycolytic MVs.

Near-maximal aerobic power exercises

Ninety to 100% of near-maximal aerobic power is provided by oxidative (aerobic) reactions in the working muscles. Carbohydrates are used to a greater extent as oxidation substrates than fats (respiratory coefficient is about 1.0). The main role is played by glycogen of the working muscles and, to a lesser extent, by blood glucose (in the second half of the distance). Record duration of exercises up to 30 minutes. During the exercise, heart rate is at the level of 90–95%, LT is 85–90% of the individual maximum values. The blood lactate concentration after extreme exercise in highly trained athletes is about 10 mmol/l. During the exercise, a significant increase in body temperature occurs - up to 39 (Aulik I.V., 1990, Kots Ya.M., 1990).

The exercise is performed at or slightly above the anaerobic threshold. Therefore, oxidative muscle fibers and intermediate ones work. Exercise leads to an increase in mitochondrial mass only in intermediate CF.

Submaximal Aerobic Power Exercises

Submaximal aerobic power exercises are performed at the aerobic threshold level. Therefore, only oxidative muscle fibers work. Fats in OMV and carbohydrates in active intermediate MVs undergo oxidative breakdown (respiratory coefficient approximately 0.85–0.90). The main energy substrates are muscle glycogen, working muscle and blood fat, and (as work continues) blood glucose. The record duration of exercises is up to 120 minutes. Throughout the exercise, heart rate is at the level of 80–90%, and PT is 70–80% of the maximum values ​​for this athlete. The lactate concentration in the blood usually does not exceed 3 mmol/l. It increases noticeably only at the beginning of a run or as a result of long climbs. During these exercises, body temperature can reach 39–40.

The leading physiological systems and mechanisms are common to all aerobic exercises. The duration depends to the greatest extent on the glycogen reserves in the working muscles and liver, on the fat reserves in the oxidative muscle fibers of active muscles (Aulik I.V., 1990, Kots Ya.M., 1990).

There are no significant changes in muscle fibers from such training. These workouts can be used to dilate the left ventricle of the heart, since the heart rate is 100-150 beats per minute, i.e., at the maximum stroke volume of the heart.

Moderate Aerobic Power Exercises

Average aerobic power exercise is provided by aerobic processes. The main energy substrate is the fats of working muscles and blood; carbohydrates play a relatively lesser role (respiratory coefficient is about 0.8). The maximum duration of the exercise is up to several hours.

Cardiorespiratory indicators do not exceed 60–75% of the maximum for a given athlete. In many ways, the characteristics of these exercises and the exercises of the previous group are similar (Aulik I.V., 1990, Kots Ya.M., 1990).

Low aerobic power exercises

Low aerobic power exercise is achieved through oxidative processes, which consume mainly fats and, to a lesser extent, carbohydrates (respiratory coefficient less than 0.8). Exercises of this relative physiological power can be performed for many hours. This corresponds to a person’s everyday activity (walking) or exercise in the system of mass or therapeutic physical education.

Thus, exercises of medium and low aerobic power are not significant for increasing the level of physical fitness, however, they can be used during rest breaks to increase oxygen consumption and to more quickly eliminate acidification of the blood and muscles.

INTRODUCTION

In recent years, the question of finding modern ways and methods of strengthening physical and emotional well-being has been increasingly raised. This is due, first of all, to the fact that today, in the age of technological progress, when the decline in the level of health of the population is becoming more and more noticeable, there is an increase in mental load and, as a consequence, a decrease in physical activity. The role of physical culture and sports is growing even more. There is no doubt that an oversaturated emotional background sufficiently reduces the level of health and well-being of students and traumatizes their psyche. In this regard, the introduction of health-forming technologies into the educational process, the development of special health programs that can reduce the physiological and psychological cost of adaptation, and ensure the formation of sustainable attitudes toward a healthy lifestyle, are of particular relevance.

The main factor in a healthy lifestyle is health-improving physical culture. Its main goal is the comprehensive development of the body, its recovery after fatigue from various physical and mental stress, maintaining health and a positive emotional state.

The principle of health-improving orientation is one of the fundamental ones in physical education; its main meaning is to achieve the greatest possible health-improving effect from physical education. Despite the apparent simplicity of the principle, certain difficulties are encountered in its practical implementation. This is due to the fact that planning physical education programs includes material that reveals only educational objectives, according to which motor actions should be taught and physical qualities developed. Therefore, the content of training and methodological approaches poorly reflect the principle of a health-improving orientation and thereby limit the possibilities of using the means of health-improving physical culture in the process of physical education and independent studies.

The purpose of the study is to study the load and rest during physical exercise.

The object of the study is physical education in load and rest when performing physical exercises.

The subject of the study is how load and rest affect the process during physical exercise.

Research objectives:

Study the load phases.

Study the rest phases.

To study the influence of the load-rest ratio in the training process.

Research methods: Analysis of literary sources.

GENERAL CHARACTERISTICS OF PHYSICAL ACTIVITY

Exercise stress. Kinds

Physical activity is the magnitude of the impact of physical exercise on a person, which is accompanied by an increased, relative to rest, level of functioning of the body.

There are internal and external sides of the load. Internal load is characterized by morpho-functional changes in the body under the influence of load. External - determined by the quantitative characteristics of the work performed (intensity and volume). The load can be standard or variable. The first one is the same in its external parameters at each moment of time, and the second one changes as the exercise progresses. The total load of several physical exercises (or classes as a whole) can be determined, respectively, by the integral characteristics of its volume and intensity in individual exercises (or classes). There is an inversely proportional relationship between the volume and load intensity indicators.

The load can be continuous or interval (intermittent) in nature. In the first case, there are no rest intervals when performing the exercise; in the second, between repetitions of the exercise there are rest intervals that ensure restoration of the person’s level of performance. Depending on the phase of recovery, the next exercise is performed.

All types of physical activity are divided into

According to the magnitude of the load - large (maximum), significant (near-limit), medium, small;

By nature - training and competitive, specific and non-specific;

In terms of focus - on promoting the development of individual motor abilities (speed, strength, coordination, endurance, flexibility) or their components, improving the coordination structure of movements, components of mental preparedness or tactical skill, etc.;

According to coordination complexity - those performed under stereotypical conditions that do not require significant mobilization of coordination abilities, and associated with the performance of movements of high coordination complexity;

According to mental tension - more intense and less intense, depending on the requirements for the mental capabilities of athletes.

One of the main issues when engaging in physical training is the choice of appropriate optimal loads. They can be determined by the following factors:

Rehabilitation after various diseases, including chronic ones;

Rehabilitation and health activities to relieve psychological and physical stress after work;

Maintaining existing fitness at the existing level;

Increased physical fitness. Development of the body's functional capabilities.

In this material we will try to list the main types of physical activity with a brief description of their characteristics. The material is intended for those who are just beginning to understand the specifics of sports physiology.

It is clear that the effect of physical activity on the body is determined by a whole set of factors - amplitude, speed (intensity) of movement, the presence or absence of weights, the number and size of muscle groups involved. Let's look at the main types of physical activity.

1. Static or eccentric load

An eccentric movement is a movement in which the muscle does not contract, but rather lengthens. These are usually resistance exercises or the negative phase of the movement. For example, when bending the biceps with a barbell, the muscle contracts, and when extending the arms (reverse phase) with the same barbell, there is a static load.

Static load is a physical exercise that fixes the position of the body under load without making any movement.

EXAMPLES OF EXERCISES:

Static poses performed with effort: yoga poses, planks of all types, stances in martial arts, reverse movements with a barbell (with an emphasis on reverse phases), rock climbing, bouldering, etc.

• It should be noted that it is this type of physical activity that causes so-called muscle soreness - pain for 1-3 days after physical activity.
• The reverse phase of the movement can also be performed with a large number of repetitions, for example, exercises “descending stairs” can cause terrible soreness. Those who train on machines or on a flat surface, and then go out onto trail running competitions- can fully appreciate this effect.
• Physical activity of a static and eccentric nature develops strength, but does not lead to a significant increase in muscle mass.
• The creatinine-phosphate reaction plays a major role in heavy exercise of this type - more about it below.

ADVICE. Include static and reverse exercises at least in the amount of 5-10% of your training time, regardless of the sport you are involved in (except for marathons and very long activities).

2. Development of maximum strength

Repetitions with large (75-100%) of the maximum possible weights for 1-5 times. Physical activity of this type is the basis for speed-strength sports - powerlifting and other types of weightlifting, rock climbing.

EXAMPLES OF EXERCISES. This training method is especially effective for large muscle groups and, accordingly, basic weightlifting exercises with large weights: squats with a barbell on the shoulders, deadlifts, bench presses, overhead pushes, bent-over barbell rows, barbell snatches for a set, etc.

• The main mechanism for ensuring such sports loads is the fastest possible use of ATP in muscle fibers, in which creatine phosphate and creatine-phosphate reactions play a large role. Therefore, it makes sense to include this nutritional supplement in your diet during vigorous physical activity of this type, at least 1-3 grams immediately before training.
• Muscle growth during such physical activity will be noticeable (with a normal high-carbohydrate and high-protein diet), but much less than doing 8-16 repetitions with lighter weights. Strength training does not lead to weight gain. It seems that this type of training is relevant for mountaineers and rock climbers who periodically have to perform high-amplitude power movements.
• Large muscle groups require a long recovery period - at least 4 days between strength training sessions.
• There should also be significant rest between approaches - 3-5 minutes. This is necessary so that the level of creatinine phosphate has time to recover
• It makes sense to include climbers and most athletes in training

3. Hypertrophy of skeletal muscles

Physical activity performed for 1-1.5 minutes. with weights that allow you to perform 8-16 repetitions. With proper nutrition, this is the most effective way to build muscle mass, which is especially actively used in bodybuilding. Another thing is that physical activity of this type is rarely found in everyday life and in sports other than bodybuilding, and there is no particular effect from the point of view of functionality from these exercises.

EXAMPLES OF EXERCISES: the entire modern bodybuilding system (the founder of which is Joe Weider - trainer of champions (c)) with a variety of both basic (squats, presses, deadlifts with free weights) and isolated (along a given trajectory on simulators) physical exercises.

• Physical activity of this type leads to stimulation of hormonal metabolism and the production primarily of testosterone, so after such training, well-being, mood, and desire to live improve, which is difficult to achieve, for example, when running a marathon.
• This is the easiest way to achieve an athletic build, but only with proper nutrition. Bodybuilders usually alternate periods of “bulking” and “cutting”, the nature of physical activity during which is radically different.
• These exercises can accelerate the pulse (Heart Rate, abbreviated HR) to 120-130 beats/min, the nature of the load is aerobic (without significant oxygen consumption)
• During the exercise, acidification of the body occurs when the production of lactate (lactic acid) in the muscles exceeds its consumption - the athlete feels a burning sensation in the muscles and general fatigue

It is generally accepted that the maximum heart rate can be considered a value equal to 220 - the age of the athlete. Those. if an athlete is 35, then his maximum heart rate = 220-35 = 185. Of course, everything depends on the level of adaptation to physical activity and individual characteristics, but for the entry level it is quite possible to accept this formula. There are a number of methods for determining heart rate max and ANNO (anaerobic threshold), but at the initial level the formula described above is quite sufficient.

Anaerobic (well, i.e. anaerobic-aerobic) is considered physical activity from cyclic exercises (one movement is performed many times, such as running) at a heart rate = 80-95% of the maximum heart rate. Approximately at a pulse of 170-175 beats/min.

The types of sports load described above are anaerobic, however, cyclic sports (when one movement is repeated many times - running, swimming, skating, cycling, speed skating) allow you to achieve anaerobic load when performed at high speed with a large amplitude.

EXAMPLES: speed running from 100 m to 3 km at a speed close to maximum, other cyclic loads lasting 0.5-15 minutes.

• Loads of this type are difficult to perform and are not recommended for beginners;
• Physical activity at the anaerobic threshold requires a long recovery period between workouts; for amateur athletes this should be at least 2-4 days.
• This type of training “falls off” the fastest, so usually the emphasis on functional anaerobic physical activity is especially relevant in the pre-competition period. During periods of basic training, it is better to concentrate on aerobic exercise on the one hand, and on the strength base on the other.

5. Black hole in training

Physical activity, usually of the cyclic type, at a heart rate at a level of 75 to 85% of the maximum (conventionally from 150 to 170) is a “black hole” in training, i.e. essentially an ineffective waste of time. The fact is that with such a pulse, effective glycolytic metabolism is already activated (glycogen stored in the athlete’s muscles and liver is consumed), and fat consumption (the so-called lipid metabolism) is reduced, but at the same time this is not enough for full functional training. At the same time, the athlete’s feelings are as follows: on the one hand, he feels that he is “training”, on the other hand, he feels “tolerably hard.” That is why most inexperienced amateur athletes spend maximum of their time on this physical activity, and this is very ineffective in terms of results.

You need to either conduct long workouts at a lower heart rate, which will strengthen the capillary system and develop lipid metabolism, or, on the contrary, go to higher heart rate zones or strength physical activity.

Aerobic physical activity up to a level of 65-70% of heart rate (+-130 beats/min) for average people and amateur athletes is considered easy and can be performed for a long time (more than an hour) - used by athletes for recovery and for beginners.

A load in the range of 70-75% of the maximum heart rate (+-140 beats/min) is most effective for the development of the aerobic base, i.e. the body's ability to perform physical activity with maximum oxygen consumption.

• It makes sense to carry out this kind of cyclic training such as running, cycling, swimming in the aerobic range for more than 40 minutes, and preferably more than 1 hour, because... The longer the workout lasts, the greater the role lipid metabolism plays (energy supply due to the breakdown of fats, not glycogen).
• Again, to stimulate lipid metabolism and fat burning during training, it is not recommended to eat food either during or immediately before or after exercise.
• If we talk about nutritional supplements, then again, for the purpose of burning fat and stimulating the heart muscle, it makes sense to pay attention to L-carnitine.
• There are complex methods for determining the threshold of anaerobic metabolism and, accordingly, the pulse zone, but for beginners it is easy to determine aerobic physical activity - breathe freely through your nose. If this is difficult and impossible not to open your mouth, then you have left the desired zone (entered the black hole of training) and you need to slow down.
• This kind of long physical activity should be the basis during the basic periods of training, because endurance is trained for a long time and is maintained for a long time, and in the pre-competition and competitive periods, aerobic activity should take much more time.