Self-control during physical education

If you, our young reader, have decided to get serious about bodybuilding, then you should read this paragraph with special attention. It will talk about regular monitoring (tracking) of your own health during the training process. As you may have guessed, in this article we will study: concept of self-control, its basic rules, methods and means, and we will also learn how to competently keep a self-control diary, and what should be entered there... If you don’t learn this, and you will evaluate your condition only with the words: “I’m fine” or “I feel okay,” then there is a high risk of ending up at the doctor’s office one not-so-wonderful day.

Concept of self-control

Body-building - a sport associated with very heavy loads on all parts and systems of the body. You can be sure that you will notice in time where each “screw has come loose”?

Let's end the campaign here. We will assume that you have learned the main thing: self-control, recording its data in diary - one of the conditions for proper training and, as a result, better results. Moreover, everything we consider is relevant not only for bodybuilding And fitness, - and, practically, for any kind of strength sports, except for chess and checkers, of course. Whatever sport you engage in, remember: self-control during physical education is an integral part of the entire training process! And ignoring him, treating him carelessly is not only wrong, but even dangerous! What measurements does the diagnosis of the body’s condition consist of?

We have already talked about mass and anthropometric measurements. It is worth adding that in the first three to four weeks of training, body weight may decrease if there were excess fat deposits. Then it starts to grow. We also note that since body weight changes slightly throughout the day, it must be measured before and after workout.

1. systolic (upper) blood pressure (BP);
2. diastolic (lower) blood pressure (BP);
3. resting heart rate (RP), measured after five minutes of rest;
4. heart rate after 20 squats (SPP), performed in a time range of no more than 30 seconds;
5. heart rate one minute after performing squats (HR1).

Normal systolic blood pressure in children and adolescents (8-16 years old) is 93-110 mmHg. Art., for young people 17-20 years old - 100-120; diastolic (lower) 59-75 and 70-80 mm Hg, respectively. Art. But the pulse (heart rate), on the contrary, decreases with age: at the age of 8-11 years it is 80-85 beats per minute, at 10-15 years - 70-80.

If the emergency rate increases for four or more days in a row, this means that there is something wrong with your health or you are training incorrectly (overloading).

But these are, so to speak, momentary indicators of the general condition of the cardiovascular system. It is important to know how our body reacts to the load: perceives it and responds with favorable processes to increase its capabilities or health deterioration occurs. In order to get the answer, other indicators must be calculated. You will need a calculator, pen and paper.

1. Based on heart rate measurements in the three situations described above, calculate the number:

0.1 (ChP + ChPp + ChP1 - 200) = R

This number characterizes your adaptability to load for now. Now find its place on the following scale:

1. less than zero - excellent adaptability of the body to physical activity;
2. 0-3 - high adaptation and adaptability to physical activity;
3. 3-6 - good;
4. 7-10 - mediocre;
5. 11-15 - weak;
6. more than 16 - very poor adaptability to load.

Example: a young athlete is 14 years old, his resting heart rate is 70 beats per minute, after squats - 100, and a minute after they finish - 80. Then:

R = 0.1(70+ 100 + 80-200) = = 0.1 x 50 = 5.

Consequently, the young man’s body well adapted to load.

Kek = (ADv - ADn) x ChPo

In healthy and untrained people, this number does not exceed 2600, and with overtraining or fatigue it increases. In the example above, let the young man have ADv = 100, ADn = 60. For him:

Kak = (100 - 60) x 70 = 40 x 70 = 2800.

What conclusion can you draw from this indicator?

3. Another useful indicator is calculated as follows:

Kv = (10 x ChPo) / (ADv-ADn).

This "thing" is called endurance coefficient. Normally it is 16, and when the condition worsens (overwork, overload, overtraining) it decreases.

Kv = (10×70)/40 = 17.5.

So, poor guy overdid it in training and it wouldn’t hurt for him to reduce his zeal and relax. Even if the first two indicators were normal, but Kv lowered, this would indicate too hard training the day before. But if after some reduction in loads the last two indicators do not improve, then things are bad - the athlete overtired or overtrained. This means that, along with making the shells lighter, we need to change the program. You will read how to do this in our athletic training course.

Body testing and calculation the above indicators, followed by mandatory recording of the received data in a diary, should be carried out once a week (of course, not immediately after training, but on a rest day), and this should be done systematically. This will make you feel calmer and more confident, knowing that you are following the right course.