Self-control when doing physical exercises and sports

It's no secret that physical exercises have a healing effect on the human body. This fact is known since ancient times. The fact that sports are of great importance in the fight against disease and prolong our life, the statements of many generations of philosophers and doctors have pointed out. For example, Aristotle argued that a living organism experiences a constant need for movement, and nothing so violently destroys a person as physical inaction.

Doing sports is a very strong remedy. Proper organization of the training process allows to improve physical development, increase efficiency and activate the functioning of all body systems.

However, the means of physical education can not be used haphazardly and uncontrollably. At best, they will become simply ineffective, and at worst - will cause irreparable harm to health. To avoid negative consequences of the sport, control and self-control are required when exercising. All these measures are reduced to the diagnosis of the body.

There are various types of control - pedagogical and medical. Of course, they are important in sports. But nevertheless the special place has self-control at employment by physical exercises. Its main goal is to optimize the lessons based on data on the state of the body.

Objective and subjective methods

Each of the athletes, especially beginners, must know the basics of self-control when exercising. This will instill the skills of self-examination and discipline, and will make the most effective work of the trainer, doctor and teacher.

What does self-control mean when doing physical exercises? He is nothing else than watching his physical development and health, as well as the tolerability of training and competitive load.

The methods of self-control in physical exercises can be divided into two types. The first of them is objective. With this technique, you can measure and then express quantitatively anthropological indicators, including length and body weight, chest girth, etc., and also compare the athletic performance and the indices of development of a particular muscle group.

The second method, with which you can exercise self-control while exercising, is subjective. It allows a person to appreciate their state of health and desire to play sports, mood, fatigue, eating disorders and other conditions.

Self-control when doing physical exercises is best done using a diary. It will become a document in which the intensity and volume of sports loads will be recorded, the results obtained. The diary should also reflect the subjective and objective characteristics of the state of the body during exercise.

Self-control athlete

Every person should monitor the condition of his own organism. It is important to do this and those who seriously engage in sports. The data obtained will help evaluate the impact of physical exertion and the use of various training methods. All results must be written down in the notebook.

What are the parameters of self-control when doing physical exercises and sports? The most important of them is well-being. He can be given a good, satisfactory or bad evaluation. It is through well-being that the general condition of the athlete's organism and his central nervous system is reflected. In the absence of negative reactions, one can speak about correctly planned trainings that increase the capacity for work of a person.

Another parameter for exercising self-control is the quality and duration of sleep. That is why the diary of the athlete reflects the processes of falling asleep and awakening, as well as the characteristics of sleep (intermittent, restless, etc.). This parameter is very important for the trainee. After all, during the night rest in the human body, recovery processes are activated. Sleep disturbance, in turn, has a negative impact on the central nervous system and the health of the athlete.

Self-control during physical exercises should assess and such an indicator of the body's condition, as performance. It can be good, satisfactory and low. As a rule, the highest evaluation of this parameter can be given with good health and sound sleep. However, this is not always the case. Sometimes the athlete, even if you have good health, there is a reduced performance. If such a phenomenon and reluctance to receive physical activity lasts several days in a row, then it is necessary to notify the trainer and in parallel contact a doctor. Poor health can result from overexertion.

The state of the body is characterized by appetite. This parameter is especially important in cases when self-control is exercised during exercise. A good appetite speaks about the normal metabolism in the body. Conversely, the lack of the need for meals in the morning hours, as well as 2-3 hours after training, suggests that there are violations in the functioning of certain organs.

In the process of self-control during exercise, the athlete should pay attention to sweating. This is a normal phenomenon, which also indicates the state of the body. With good muscle training, sweating is reduced. Increased its level with a high sport form indicates fatigue.

In addition to the above subjective data, self-monitoring diary also reflects parameters such as respiration rate and pulse rate, as well as weight measurements. On them it is possible to judge the work of the heart and the vascular system, the intensity of the load and the general state of the organism.

The importance of self-control when exercising is great. The received data are a useful material, allowing the athlete and coach to analyze the lessons and, if necessary, adjust the plan of the training process. However, it should be borne in mind that even the most thorough and scrupulous self-control is not capable of replacing the control of physicians.

For those who conduct independent training

Methods of self-control in the process of exercising should be used not only by athletes. They are important for those who are just keen on swimming, cycling, running, etc. The data obtained in self-control, and in this case are fixed in a diary, which has some differences from the athlete's diary.

For those who independently engage in physical culture, it is recommended to record not only information about the performed muscular work and the reaction of the organism obtained at the same time. In such a diary, data is also reflected in a state of rest.

Growth and weight control

The forms of the body and the working capacity of the human body undergo changes throughout his life. But especially this process can be observed during the training period. Methods of self-control when exercising, determining the characteristics and level of development of the body, include the definition of anthropometric standards, indices and correlation. The obtained data allow to reveal those changes in the physical development that occur due to training.

In order to exercise self-control during independent physical exercises, it is necessary to perform anthropometric measurements of the circumference of the chest, abdomen, waist, lower leg and hip with a certain periodicity (month, week, etc.), and also to record the body weight. In the diary of self-control it is recommended to enter both the strength of the muscle brush and the amount of fatty deposits.

Carrying out self-control during independent physical exercises, it is important to observe such characteristics as body length and weight. These indicators are the most important.

It is worth bearing in mind that the greatest growth in a person is observed in the morning hours. After intensive training, and also in the evening, the body length decreases from two centimeters and more. Thus, when performing exercises with a bar, the intervertebral discs become compacted. This causes a decrease in the athlete's growth by 3-4 centimeters.

With regard to body weight, this objective indicator of the state of the body also changes in the process of physical exertion. This is especially noticeable at the initial stages of sports. Change in body weight occurs due to the combustion of fat and the return of excess water. After that, the weight stabilizes. Further values of this anthropometric indicator will depend on the orientation of the training. The weight of the athlete's body can both decrease and increase. A person exercising self-control in the process of independent exercise by physical exercises, is able to analyze their training. So, if the body receives small loads, then the body weight is reduced within three hundred grams. The average intensity of employment allows you to get rid of 400-700 grams. A large load causes weight loss from 800 grams or more.

Control over body weight can be achieved with the help of the Broca-Brugsha index. The body weight, according to this indicator, is equal to the growth of the human body, reduced by one hundred.

When self-monitoring the state of the body during sports training, the weight index of Quetelet can be used. To calculate it, you need to divide the body weight values into growth. The norm is considered to be a condition where the weight of one to three centimeters is 350 to 400 g of weight in men and 325 to 375 g in women.

Other indicators of physiological development

When conducting self-monitoring, it is important to measure the circumference of the chest. Her good development is a guarantee of good health. To investigate the circumference of the chest should be at rest, measuring this indicator both during inspiration and exhalation. The difference in the values obtained is nothing more than a chest excursion. It depends on the type of breathing and the development of muscles.

When exercising self-control while exercising, it is necessary to measure the muscular strength of the hands. For this, there is a special device called a dynamometer. Indications of the muscular strength of the hands are directly dependent on the circumference of the chest, body weight, etc. Usually, the strength of the male hands is 60-70 percent of the body weight, and the female's strength is 45-50 percent.

Self-control measures the muscle strength of the muscles. This is the strength of the extensor muscles of the spinal cord. Its magnitude directly depends on age and sex, occupation and body weight.

Self-monitoring of the practitioner also provides for spirometry. At the same time, ZHEL is measured - the volume of air exhaled from the lungs. The values of this indicator characterize the elasticity of the lung tissue and the strength of the muscles of the respiratory system.

Control of vascular and heart function

At physical exertion it is important to pay attention to well-being. It expresses the response of the systems and organs of the human body to physical activity. The most important indicator in this case are indicators of changes in the functioning of the respiratory system, as well as vessels and heart.

What are the ways of self-control when doing physical exercises in this case? To resolve the issue of a particular value of the training load, measurements are made of heart rate (heart rate) and blood pressure. From these indicators depends largely on the performance of a person.

Heart rate

What are the methods of self-control when exercising, allowing you to determine this value? For example, to measure the pulse at rest, the trainee must be in the sitting position. At the same time, it is necessary to feel the temporal, drowsy or radial artery, counting the heart pushes for five seconds. Do this two or three times in a row. After receiving the data, the mean value is multiplied by 12. This gives the opportunity to know the number of heart beats per minute. In untrained people, the heart rate is 60-89 bpm.

Excess of normative borders indicates the probability of tachycardia, and a more rare pulse can speak of bradycardia. Also, high heart rate (80-85 bpm) in rest indicates the fatigue of the body. Of course, after training, the pulse of a person becomes more frequent. However, in normal recovery, the body should spend five to ten minutes. This characteristic will be evidence of optimal physical activity.

Arterial pressure

This indicator refers to the objective. It is not a secret that these or other fluctuations in blood pressure indicate a rhythm of cardiac activity.

There are different types of self-control in physical exercises, used in sports practice, which allow you to assess the state of the body. Among them - functional tests. So, with independent physical training it is recommended to do twenty sit-ups, keeping within half a minute. After that, the trainer should sit quietly for 3 minutes. The heart rate from 100 to 130 beats per minute after motor activity will indicate a low level of load, 130-150 beats / min will be an indicator of average intensity.

Sometimes the pulse with this method of self-control can increase to 150-170 beats per minute. Such an indicator is typical for the ultimate load. The values obtained are an excellent reference for self-control.

Condition of the nervous system

CNS is the most complex of all body systems. It consists of brain sensitive centers, designed to analyze changes in both the external and internal environment. It is they who control all the functions of the human body. The main task of the central nervous system is the accurate and rapid transfer of necessary information. The work of this system should also be checked when exercising self-control while exercising. For this, there is a method of performing an orthostatic test. The results of such an investigation reflect the excitability of the CNS.

To obtain the necessary data, a person should take a prone position, rest for 5-10 minutes and count his pulse. Next, you need to stand up and measure the heart rate in the standing position. The difference in the values of the pulse in one minute and indicate the state of the central nervous system. So, with a weak excitability, this value will be from 0 to 6, with a normal - from 7 to 12, and when alive and elevated, respectively, from 13 to 18 and from 19 to 24 beats per minute.

Self-monitoring of the functioning of the nervous system is recommended to be carried out with the help of observations of the skin-vascular reaction of the organism. It is determined by conducting several times over the skin with any non-sharp object. If the place of pressure becomes pink, then this reaction will indicate that the body's vascular reaction is within normal limits. White or red coloring of the skin area will indicate a high or increased innervation of the skin vessels, which is observed, as a rule, during fatigue, during illnesses or with incomplete cure.

For self-monitoring of the central nervous system during exercise, you can:

• A Romberg test revealing a disturbance of balance;
• Yarotsky's test, which determines the sensitivity limit of the vestibular apparatus;
• Finger-nasal test.

Application of hygiene rules

Each person, in addition to self-monitoring the performance of sports exercises, should be able to properly organize their work and rest. In other words, observe the rules concerning personal hygiene. This concept includes a number of factors, namely:

• Observance of daily routine;
• balanced diet;
• Hygiene of the body, shoes and clothing;
• rejection of bad habits.

Strict adherence to all these rules is an important factor in maintaining normal working capacity and maintaining health.