Speed ​​abilities and basics of methods of their education. (The concept of speed abilities, types of motor reactions, means and methods of educating a simple and complex motor reaction, sensitive periods of development, raising the speed of movements, control)

Speed ​​abilities are human abilities that provide him with the performance of motor actions in the minimum period of time for given conditions. The elementary forms include the speed of reaction, the speed of a single movement, the frequency (tempo) of movements. All motor reactions performed by a person are divided into two groups: simple and complex. The response to a predetermined movement to a predetermined signal (visual, auditory, tactile) is called a simple reaction. Examples of this type of reactions are the beginning of a motor action (start) in response to a shot of a starting pistol in athletics or swimming, the termination of an attacking or defensive action in martial arts or during a sports game when the referee whistles, etc. The speed of a simple reaction is determined by the so-called latent (hidden) reaction period - the time interval from the moment the signal appears to the moment the movement begins. The latent time of a simple reaction in adults, as a rule, does not exceed 0.3 s.

Complex motor reactions are found in sports characterized by a constant and sudden change in the situation of actions (sports games, martial arts, skiing, etc.). Most of the complex motor reactions in physical education and sports are “choice” reactions (when you need to instantly choose one from several possible actions that is adequate to the given situation).

In a number of sports, such reactions are simultaneously reactions to a moving object (ball, puck, etc.). In various types of motor activity, elementary forms of manifestation of speed abilities appear in various combinations and in conjunction with other physical qualities and technical actions. In this case, there is a complex manifestation of speed abilities. These include: the speed of performing integral motor actions, the ability to gain maximum speed as quickly as possible and the ability to maintain it for a long time. The ability to maintain the achieved maximum speed for as long as possible is called speed endurance and is determined by distance speed. Tasks of development of high-speed abilities. 1) the need for a versatile development of speed abilities (speed of reaction, frequency of movements, speed of a single movement, speed of integral actions) in combination with the acquisition of motor skills that children master during their education in an educational institution. It is important for a physical culture and sports teacher not to miss the junior and middle school age - sensitive (especially favorable) periods for effective impact on this group of abilities. 2) the maximum development of speed abilities in the specialization of children, adolescents, boys and girls in sports where the speed of response or speed of action plays a significant role (short-distance running, sports games, martial arts, luge, etc.). 3) improvement of speed abilities on which success in certain types of labor activity depends. The means of developing speed are exercises performed at maximum or near-limit speed (i.e., high-speed exercises). They can be divided into three main groups:

• 1. Exercises that directly affect the individual components of speed abilities: a) speed of reaction; b) the speed of performing individual movements; c) improvement in the frequency of movements; d) improving the starting speed; e) speed endurance; f) the speed of performing sequential motor actions in general (for example, running, swimming, dribbling).
• 2. Exercises of a complex (versatile) impact on all the main components of speed abilities (for example, sports and outdoor games, relay races, martial arts, etc.).
• 3. Exercises of conjugated influence: a) on speed and all other abilities (speed and strength, speed and coordination, speed and endurance); b) on speed abilities and improvement of motor actions (in running, swimming, sports games, etc.). The main methods of developing speed abilities are: 1) methods of strictly regulated exercise; 2) competitive method; 3) game method. Methods of a strictly regulated exercise include: a) methods of repeated actions with the installation at the maximum speed of movement; b) methods of variable (variable) exercises with varying speed and acceleration according to a given program in specially created conditions. When using the method of variable exercise, movements with high intensity (within 4-5 s) and movements with less intensity are alternated - first they increase the speed, then maintain it and slow down the speed. This is repeated several times in a row. The competitive method is used in the form of various training competitions (estimates, relay races, handicaps - leveling competitions) and final competitions. The effectiveness of this method is very high, since athletes of various fitness levels are given the opportunity to fight each other on equal grounds, with emotional upsurge, showing maximum volitional efforts. The game method provides for the implementation of a variety of exercises with the highest possible speed in the conditions of outdoor and sports games. At the same time, the exercises are performed very emotionally, without undue stress. In addition, this method provides a wide variability of actions that prevents the formation of a “speed barrier”. The main method for developing the speed of reaction is the method of repeating the exercise. It consists in a repeated response to a sudden (predetermined) stimulus with a setting to reduce the response time. Raising the speed of complex motor reactions. The upbringing of the speed of complex motor reactions is associated with the modeling of integral motor situations in classes and trainings and systematic participation in competitions. The development of speed of movement. The main means of educating the speed of movements are exercises performed at maximum or near-limit speed: 1) actual speed exercises; 2) general preparatory exercises; 3) specially preparatory exercises. Actually, speed exercises are characterized by a short duration (up to 15-20 s), they are performed with a small amount of external weights or in the absence of them (since the external manifestations of strength and speed maxima are inversely related). Sprint exercises, jumping exercises, games with pronounced acceleration moments (for example, basketball according to regular and simplified rules, mini-football, etc.) are most widely used as general preparatory exercises in physical training. When choosing specially preparatory exercises, the rules of structural similarity should be observed with special care. In most cases, they are "parts" or complete forms of competitive exercises, transformed in such a way that it is possible to exceed the speed in relation to the achieved competitive ones.

The most favorable periods for the development of speed abilities in both boys and girls are considered to be from 7 to 2 years of age. At a slightly slower pace, the growth of various indicators of speed continues from 11 to 14-15 years. By this age, the results actually stabilize in terms of the speed of a simple reaction and the maximum frequency of movements. Purposeful influences or practicing various sports have a positive effect on the development of speed abilities: specially trained people have an advantage of 5–20% or more, and the growth of results can last up to 25 years.

Gender differences in the level of development of speed abilities are small until the age of 12-13. Later, boys begin to outperform girls, especially in terms of the speed of integral motor actions (running, swimming, etc.).

Control exercises (tests) for assessing speed abilities are divided into four groups: 1) for assessing the speed of a simple and complex reaction; 2) to estimate the speed of a single movement; 3) to assess the maximum speed of movements in different joints; 4) to assess the speed, manifested in integral motor actions, most often in sprinting. Control exercises for assessing the speed of a simple and complex reaction. The simple reaction time is measured under conditions where both the type of signal and the method of response are known in advance (for example, when the light comes on, release the button, start running when the starter fires, etc.).

In laboratory conditions, the reaction time to light, sound is determined using chrono-reflexometers, which determine the reaction time with an accuracy of 0.0] or 0.001 s. To estimate the time of a simple reaction, at least 10 attempts are used and the average response time is determined.

When measuring a simple reaction, a ruler 40 cm long can be used. The subject's hand is extended forward with the edge of the palm down. At a distance of 1-2 cm from the palm, the researcher holds the ruler, the zero mark is at the level of the lower edge of his palm. Within 5 s after the preliminary command "Attention!" the researcher releases the ruler. The task of the subject is to quickly squeeze his fingers and catch the falling ruler as quickly as possible. The speed of reaction is determined by the distance from the zero mark to the lower edge of the palm (to the grip). The smaller it is, the better the reaction has the subject. In competitive conditions, the simple reaction time is measured using contact sensors placed in the starting blocks (athletics), the starting block in the pool (swimming), etc.

A complex reaction is characterized by the fact that the type of signal and, as a result, the method of response are unknown (such reactions are characteristic mainly of games and martial arts). It is very difficult to register the time of such a reaction in competitive conditions.

In laboratory conditions, the choice reaction time is measured as follows: the subject is presented with slides with game or combat situations. Having assessed the situation, the subject reacts either by pressing a button, or by a verbal response, or by a special action.

Control exercises for assessing the speed of single movements. Time of hitting, passing the ball, throwing, one step, etc. determined using biomechanical equipment.

Control exercises to assess the maximum frequency of movements in different joints. The frequency of movements of the arms and legs is assessed using tagging tests. The number of movements of the hands (alternately or one) or legs (alternately or one) is recorded in 5–20 s.

>> Development of motor qualities as the basis of physical training

1.4 Development of motor qualities as the basis of physical training

Strength- this is the ability of a person to overcome external resistance or resist it due to muscle efforts (tensions).

Strength abilities are a complex of various manifestations of a person in a certain motor activity, which are based on the concept of "strength".

Force abilities manifest themselves not by themselves, but through some kind of motor activity. At the same time, various factors influence the manifestation of power abilities, the contribution of which in each case varies depending on specific motor actions and the conditions for their implementation, the type of power abilities, age, gender and individual characteristics of a person.

Actually power abilities are manifested:

1) with relatively slow muscle contractions, in exercises performed with near-limit, maximum weights;
2) with muscle tension of the isometric (static) type (without changing the length of the muscle). Accordingly, a distinction is made between slow force and static force.

Actually power abilities are characterized by high muscle tension and are manifested in overcoming, yielding and static modes. work muscles. They are determined by the physiological diameter of the muscle and the functionality of the neuromuscular apparatus.

The education of the actual strength abilities can be aimed at developing maximum strength (weightlifting, kettlebell lifting, power acrobatics, etc.); general strengthening of the musculoskeletal system of those involved, necessary in all sports (general strength) and body building (bodybuilding).

Speed-strength abilities are characterized by non-limiting muscle tensions, manifested with the necessary, often with maximum power in exercises performed at a significant speed, but usually not reaching the limit value. They manifest themselves in motor actions, in which, along with significant muscle strength, speed of movements is also required (for example, repulsion in long and high jumps from a place and from a run).

Speed-strength abilities include:

1) fast power;
2) explosive power.

Fast strength is characterized by unlimited muscle tension, which is manifested in exercises performed at a significant speed that does not reach the limit value. Explosive strength reflects the ability of a person in the course of performing a motor action to achieve maximum strength indicators in the shortest possible time. Explosive force is characterized by two components: starting force and accelerating force (Yu. V. Verkhoshansky, 1977). Starting strength is a characteristic of the ability of muscles to rapidly develop working force at the initial moment of their tension. Accelerating force - the ability of muscles to quickly increase the working force in the conditions of their contraction that has begun.

Speed ​​abilities- these are the possibilities of a person, providing him with the performance of motor actions in the minimum period of time for these conditions.

All motor reactions performed by a person are divided into two groups: simple and complex. The response to a predetermined movement to a predetermined signal (visual, auditory, tactile) is called a simple reaction.

The speed of a simple reaction is determined by the so-called latent (hidden) reaction period - the time interval from the moment the signal appears to the moment the movement begins. The latent time of a simple reaction in adults, as a rule, does not exceed 0.3 s.

Complex motor reactions are found in sports characterized by a constant and sudden change in the situation of actions (sports games, martial arts, skiing, etc.). you need to instantly choose one that is adequate for this situation).

In a number of types sport and such reactions are simultaneously reactions to a moving object (ball, puck, etc.).

In various types of motor activity, elementary forms of manifestation of speed abilities appear in various combinations and together with other physical qualities and technical actions. In this case, there is a complex manifestation of speed abilities. These include: the speed of performing integral motor actions, the ability to gain maximum speed as quickly as possible and the ability to maintain it for a long time.

The ability to reach maximum speed as quickly as possible is determined by the phase of the starting acceleration or starting speed. On average, this time is 5 - 6s. The ability to maintain the achieved maximum speed for as long as possible is called speed endurance and is determined by distance speed.

In games and martial arts, there is another specific manifestation of speed qualities - the speed of braking, when, due to a change in the situation, it is necessary to instantly stop and start moving in a different direction.

The manifestation of forms of speed and speed of movements depends on a number of factors:

1) the state of the central nervous system and the neuromuscular apparatus of a person;
2) morphological features of muscle tissue, its composition (that is, the ratio of fast and slow fibers);
3) muscle strength;
4) the ability of muscles to quickly move from a tense state to a relaxed one;
5) energy reserves in the muscle (adenosine triphosphoric acid - ATP and creatine phosphate - CTP);
6) amplitude of movements, i.e. on the degree of joint mobility;
7) the ability to coordinate movements during high-speed work;
8) the biological rhythm of the life of the organism;
9) age and gender;
10) high-speed natural abilities of a person.

From a physiological point of view, the speed of the reaction depends on the speed of the following five phases:

1) the occurrence of excitation in the receptor (visual, auditory, tactile, etc.) involved in the perception of the signal;
2) transmission of excitation to the central nervous system;
3) the transition of signal information along the nerve pathways, its analysis and the formation of an efferent signal;
4) conduction of an efferent signal from the central nervous system to the muscles;
5) excitation of the muscle and the appearance of an activity mechanism in it.

The maximum frequency of envy movements depends on the speed of transition of motor nerve centers from the state of excitation to the state of inhibition and vice versa, i.e. it depends on the lability of the nervous processes.

According to scientific research, the speed of a simple reaction is approximately 60 - 88% determined by heredity.

The most favorable periods for the development of speed abilities, both in boys and girls, are considered to be between the ages of 7 and 11 years. At a slightly slower pace, the growth of various indicators of speed continues from 11 to 14-15 years. By this age, the results actually stabilize in terms of the speed of a simple reaction and the maximum frequency of movements.

Purposeful influences or engaging in various sports have a lasting effect on the development of speed abilities: specially trained people have an advantage of 5–20% or more, and the growth of results can last up to 25 years.

Gender differences in the level of development of speed abilities are small up to 12-13 years of age. Later, boys begin to outperform girls, especially in terms of the speed of integral motor actions (running, swimming, etc.).
Endurance is the ability to withstand physical fatigue during muscular activity.

The measure of endurance is the time during which muscular activity of a certain nature and intensity is carried out.

Distinguish between general and special endurance. General endurance is the ability to perform work of moderate intensity for a long time with the global functioning of the muscular system. In another way, it is also called aerobic endurance. A person who can sustain a long run at a moderate pace for a long time is able to perform other work at the same pace (swimming, cycling, etc.). The main components of general endurance are the possibilities of the aerobic energy supply system, functional and biomechanical economization.

General endurance plays a significant role in optimizing life, acts as an important component of physical health and, in turn, serves as a prerequisite for the development of special endurance.

Special endurance is endurance in relation to a certain motor activity. Special endurance is classified: according to the signs of a motor action, with the help of which a motor task is solved (for example, jumping endurance); according to the signs of motor activity, in the conditions of which the motor task is solved; according to the signs of interaction with other physical qualities necessary for the successful solution of a motor task.

Special endurance depends on the capabilities of the neuromuscular apparatus, the speed of spending the resources of intramuscular energy sources, on the technique of mastering a motor action and the level of development of other motor abilities.

Different types of endurance are independent or little dependent on each other. For example, you can have high strength endurance, but insufficient speed or low coordination endurance.

The manifestation of endurance in various types of motor activity depends on many factors: bioenergetic, functional and biochemical economization, functional stability, personality-psychic, genotype, etc.

The development of endurance occurs from preschool age to 30 years (to loads of moderate intensity and above). The most intensive increase is observed from 14 to 20 years.

Flexibility is the ability to perform movements with a large amplitude. Good flexibility provides freedom, speed and economy of movement, increases the path of effective application of effort during exercise. Insufficiently developed flexibility makes it difficult to coordinate human movements, as it limits the movement of individual parts of the body.

According to the form of manifestation, active and passive flexibility are distinguished.

With active flexibility, movement with a large amplitude is performed due to the own activity of the corresponding muscles. Passive flexibility is understood as the ability to perform the same movements under the influence of external tensile forces: the efforts of a partner, external weights, etc.

According to the way of manifestation, flexibility is divided into dynamic and static. Dynamic flexibility is manifested in movements, and static flexibility in postures.
There are also general and special flexibility. General flexibility characterized by high mobility (range of motion) in all joints (shoulder, elbow, ankle, etc.); special flexibility - by the amplitude of movements corresponding to the technique of a particular motor action.

Flexibility depends on a number of factors. The main factor that determines joint mobility is anatomical. The bones are the limiters of movement. The shape of the bones largely determines the direction and range of motion in the joint.

Flexibility is significantly affected by external conditions: 1) time of day (flexibility is less in the morning than in the afternoon and evening); 2) air temperature (at 20 ... 30 degrees, flexibility is higher than at 5 ... 10 degrees); 3) whether a warm-up has been carried out; 4) whether the body is warm.

Positive emotions and motivation improve flexibility, while opposing personality-psychic factors worsen it.

Flexibility develops most intensively up to 15-17 years. At the same time, for the development of passive flexibility, the sensitive period will be the age of 9–10 years, and for active flexibility, 10–14 years.

Purposefully, the development of flexibility should begin at 6-7 years of age. In children and adolescents aged 9-14, this quality develops almost 2 times more effectively than in senior school age.

Motor-coordinating abilities - the ability to coordinate movements appropriately when building and reproducing new motor actions.

The manifestation of coordination abilities depends on a number of factors, namely: 1) a person's ability to accurately analyze movements; 2) activity of analyzers and especially motor; 3) the complexity of the motor task; 4) the level of development of other physical abilities; 5) courage and determination; 6) age; 7) the general preparedness of those involved.

So, children 4-6 years old have a low level of development of coordination, unstable coordination of symmetrical movements. motor skills they are formed against the background of an excess of orienting, superfluous motor reactions, and the ability to differentiate efforts is low.

At the age of 7-8 years, motor coordinations are characterized by instability of speed parameters and rhythm.

In the period from 11 to 13-14 years, the accuracy of differentiation of muscle efforts increases, the ability to reproduce a given pace of movements improves. Adolescents aged 13-14 are distinguished by a high ability to master complex motor coordinations, which is due to the completion of the formation of a functional sensorimotor system, the achievement of a maximum level in the interaction of all analyzer systems and the completion of the formation of the main mechanisms of voluntary movements.

At the age of 14-15 years, there is a slight decrease in spatial analysis and coordination of movements. In the period of 16-17 years, the improvement of motor coordination continues to the level of adults, and the differentiation of muscle efforts reaches the optimal level.

In the ontogenetic development of motor coordination, the child's ability to develop new motor programs reaches its maximum at the age of 11-12 years. This age period is defined as particularly amenable to targeted athletic training. It is noted that in boys the level of development of coordination abilities with age is higher than in girls.

VI Zernov, Physical culture and sport. Textbook for 10th grade students.

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Speed ​​abilities are human capabilities that provide him with the performance of motor actions in the minimum period of time for given conditions.

Forms of manifestation: Elementary and complex:

Elementary. These include the speed of reaction, the speed of a single movement, the frequency of movements. All motor reactions are divided into two groups: simple and complex. The response to a predetermined movement to a predetermined signal (visual, auditory, tactile) is called a simple reaction. The speed of a simple reaction is determined by the so-called latent (hidden) reaction period - the time interval from the moment the signal appears to the moment the movement begins. The latent time of a simple reaction in adults, as a rule, does not exceed 0.3 s. Complex motor reactions are found in sports characterized by a constant and sudden change in the situation of actions (sports games, martial arts, skiing, etc.). Most of the complex motor reactions in physical education and sports are “choice” reactions (when you need to instantly choose one of several possible actions that is adequate to the given situation). The time interval spent on performing a single movement (for example, a punch in boxing) also characterizes speed abilities. The frequency, or pace, of movements is the number of movements per unit of time (for example, the number of running steps in 10 s),

Complex. When elementary forms of manifestation of speed appear in various combinations and in combination with other physical qualities and technical actions, a complex manifestation of speed abilities takes place. These include: the speed of performing integral motor actions, the ability to gain maximum speed as quickly as possible and the ability to maintain it for a long time.

The manifestation of forms of speed and speed of movements depends on a number of factors: 1) the state of the central nervous system and the neuromuscular apparatus of a person; 2) morphological features of muscle tissue, its composition; 3) muscle strength; 4) the ability of muscles to quickly move from a tense state to a relaxed one; 5) energy reserves in the muscle (ATP and CTF); 6) amplitude of movements; 7). ability to coordinate movements during high-speed work; 8) the biological rhythm of the life of the organism; 9) age and gender; 10) high-speed natural abilities of a person.

From a physiological point of view, the speed of the reaction depends on 1) the occurrence of excitation in the receptor involved in the perception of the signal; 2) transfer of excitation to the central nervous system; 3) the transition of signal information along the nerve pathways, its analysis and the formation of an efferent signal; 4) conduction of an efferent signal from the central nervous system to the muscle; 5) excitation of the muscle and the appearance of an activity mechanism in it.

The maximum frequency of movements depends on the speed of transition of the motor nerve centers from the state of excitation to the state of inhibition and vice versa, i.e. it depends on the lability of the nervous processes.

Methods for developing speed abilities

When developing and improving speed qualities, it is advisable to adhere to an integrated approach, the essence of which is to use various speed exercises within the same lesson.

Repeated by the method of high-speed exercises. with limiting and near limiting intensity. If in repeated attempts the speed decreases, then the work on the development of speed ends, because. at the same time, the development of endurance, and not speed, begins.

During the development of speed, the speed of performing integral motor actions - movements, changes in the position of the body - is of the greatest importance. The min speed of movements depends on the speed of the nervous processes and the speed of the motor reaction and on other human abilities (dynamic strength, flexibility, coordinates, etc.). Therefore, speed abilities are a complex complex motor quality.

The game method enables the complex development of speed qualities, since there is an impact on the speed of a motor reaction, on the speed of movements and other actions associated with operational thinking.

To prevent the emergence of a "speed barrier" in the development of speed, it is recommended to systematically alternate methods, combining them within the same lesson.

Competitive method - stimulates the manifestation of extreme speed qualities and high-willed mobilization. The method can be applied in two forms: in group exercise. After each team, the last one is eliminated; exercise in pairs, the winners of the pairs are determined and so on until the final.

To develop speed abilities, exercises are used that must meet three basic conditions:

the ability to perform at maximum speed, the exercise must be well mastered in order to focus only on speed;

during training, there should be no decrease in speed during the exercise.

2) Define the term flexibility. Indicate the factors, forms and modes of manifestation of flexibility, list the means and methods for developing flexibility, control standards for assessing this quality.

Human flexibility is a physical quality, a complex of morphological and functional properties of the body, which determine the ability to perform a motor action with a large amplitude. Flexibility is a property of elastic extensibility of bodily structures that determine the limits of the amplitude of movement of body links. Factors: - the structure of the joints; - elasticity of muscles, ligaments; - age; - floor; - warm-up, massage; - ambient and body temperature; - daily periodicals; - level of strength training; - mental condition; - degree of activity; - preliminary muscle tension; - initial position of the body and its parts; - the rhythm of the movement. Means and methods of education of flexibility. As a means of developing flexibility, exercises that can be performed with maximum amplitude are used. They are otherwise called ex. for stretching. Among ex. for stretching, active, passive and statistical ones are distinguished. Active movements with full amplitude can be performed without objects and with objects. Passive ex. on flexibility incl.: movement performed with the help of a partner; movement performed with weights; movement performed using a rubber expander or shock absorber; passive movements using one's own strength; movement performed on projectiles. Statistical ex. performed with the help of a partner, one's own body or strength, require maintaining a stationary position with a maximum amplitude for a certain time (6 - 9 seconds). this is followed by relaxation, and then repeated exercise. Basic rules for the application of ex. in stretching: pain is not allowed, movement. performed at a slow pace, their amplitude gradually increases, the degree of application of the helper's force. The main method of development of flexibility yavl. repeated method, where ex. stretching is performed in series. Based on age, gender and physical the preparedness of those involved in the number of repetitions of exercise. in the series is differentiated. As a development and improvement of flexibility, the game and competitive method is also used. Control and evaluation of the development of flexibility. The main criterion for assessing flexibility yavl. the greatest range of motion that can be achieved by the subject. The amplitude of movements is measured in angular degrees or in linear measures, using equipment or pedagogical tests. Instrumental methods of measurement are: 1) mechanical (using a goniometer); 2) mechanoelectric (with the help of an electric goneometer); 3) optical; 4) radiographic. In PV, the most accessible common yavl. a way to measure flexibility using a mechanical goniometer - a goniometer, to one of the legs of which a protractor is attached. The legs of the goniometer are mounted on the longitudinal axes of the segments that make up one or another joint. When performing flexion, extension or rotation, the angle between the axes of the segments is determined. The main ped. tests for assessing the mobility of various joints are the simplest control exercises. 1. Mobility in the shoulder joint. The subject, holding the ends of the gymnastic stick, twists straight arms back. The mobility of the shoulder joint is assessed by the distance between the hands during twisting: the smaller the distance, the higher the flexibility of this joint, and vice versa. In addition, the smallest distance between the hands is compared with the width of the subject's shoulder girdle. Active abduction of straight arms up from a lying position on the chest, arms forward. The greatest distance from the floor to the fingertips is measured. 2. Mobility of the spinal column. It is determined by the degree of inclination of the body forward. The subject, standing on a bench or sitting on the floor, leans forward to the limit without bending his knees. The flexibility of the spine is assessed using a ruler or tape by the distance in centimeters from the zero mark to the third finger of the hand. If at the same time the fingers do not reach the fingers of the zero mark, then the measured distance is indicated by the “-” sign, and if it falls below the zero mark, then the “+” sign. "Bridge". The result is measured from the heels to the fingertips of the subject. The smaller the distance, the higher the level of flexibility, and vice versa. 3. Mobility in the hip joint. The subject seeks to spread his legs as wide as possible: 1. to the sides and 2. forward and back, relying on his hands. The level of mobility in this joint is assessed by the distance from the floor to the pelvis: the smaller the distance, the higher the level of flexibility and vice versa. 4. Mobility in the knee joints. The subject performs a squat with arms extended forward or hands behind the head. High mobility in these joints is evidenced by a full squat. 5. Mobility in the ankle joints. Various parameters of joint movements should be measured based on compliance with standard testing conditions: 1. identical initial positions of body links; 2. the same warm-up; 3. Re-measurement of flexibility is carried out at the same time, since these conditions affect the mobility of the joints in one way or another.

3 List the means and methods for developing the special endurance of hockey players. Give examples of exercises for developing special endurance in hockey players. Build a load of different directions in a weekly microcycle when building an educational and training process for highly qualified hockey players

Endurance is the ability of a person to perform any work for a long time without a noticeable decrease in performance. And the level of endurance is usually determined by the time during which a person can perform a given physical exercise.

Special endurance is determined by the specific fitness of all organs and systems of an athlete, a very high level of his physical and mental capabilities. Of particular importance is the ability of an athlete to continue working when tired, showing a strong willpower.

Special endurance is classified:

On the basis of a motor action, with the help of which a motor task is solved (for example, jumping endurance);

On the basis of motor activity, in the conditions of which the motor task is solved (for example, game endurance);

· according to signs of interaction with other physical qualities (abilities) necessary for the successful solution of a motor task (for example, strength endurance, speed endurance, coordination endurance, etc.).

Special endurance depends on the capabilities of the neuromuscular apparatus, the speed of spending resources of intramuscular energy sources, on the technique of mastering a motor action and the level of development of other motor abilities.

To characterize the physical qualities of an athlete, which directly determine his speed abilities, the generalizing term “speed” was mainly used. Speed ​​as a physical motor quality is a person's ability to perform a motor action in a minimum period of time for given conditions with a certain frequency and impulsivity.

Speed ​​abilities are understood as the capabilities of a person that provide him with the performance of motor actions in the minimum period of time for these conditions. There are elementary and complex forms of manifestation of speed abilities. The elementary forms include the speed of reaction, the speed of a single movement, the frequency (tempo) of movements.

All motor reactions performed by a person are divided into two groups: simple and complex. The response to a predetermined movement to a predetermined signal (visual, auditory, tactile) is called a simple reaction.

The speed of a simple reaction is determined by the so-called latent (hidden) reaction period - the time interval from the moment the signal appears to the moment the movement begins. The latent time in adults, as a rule, does not exceed 0.3 s.

Complex motor reactions - a reaction to a moving object (ball) or a choice reaction, when from several possible actions it is required to instantly choose one that is adequate to a given situation (they are found in sports characterized by a constant and sudden change in the situation of actions (football)). Most of the complex motor reactions in physical education and sports are "choice" reactions. The time interval spent on performing a single movement (for example, hitting the ball) also characterizes speed abilities. The frequency, or pace, of movements is the number of movements per unit of time. In various types of motor activity, elementary forms of manifestation of speed abilities appear in various combinations and in conjunction with other physical qualities and technical actions. In this case, there is a complex manifestation of speed abilities. These include: the speed of performing integral motor actions, the ability to gain maximum speed as quickly as possible and the ability to maintain it for a long time.

For the practice of physical education, the most important is the speed of a person performing integral motor actions in running, swimming, skiing, etc., and not the elementary forms of its manifestation. However, this speed only indirectly characterizes the speed of a person, since it is determined not only by the level of development of speed, but also by other factors, in particular, the technique of mastering the action, coordination abilities, motivation, volitional qualities, etc.

The speed shown in integral motor actions is influenced by:

1. frequency of neuromuscular impulses;

2. the speed of muscle transition from the phase of tension to the phase of relaxation;

3. the rate of alternation of these phases;

4. the degree of inclusion in the process of movement of fast-twitch muscle fibers and their synchronous work.

The ability to reach maximum speed as quickly as possible is determined by the phase of the starting acceleration or starting speed. On average, this time is 5-6s. The ability to maintain the achieved maximum speed for as long as possible is called speed endurance and is determined by distance speed.

In games, there is another specific manifestation of speed qualities - the speed of braking, when, due to a change in the situation, it is necessary to instantly stop and start moving in a different direction.

The speed of movements is determined primarily by the corresponding activity of the cerebral cortex and the mobility of the nervous processes that cause contraction, tension and relaxation of muscles.

According to Kholodov Zh.K. speed is determined by:

1) by measuring the speed of movement in response to a certain signal with reactiometers of various designs;

2) by the number of movements for a set time with an unloaded limb or body within a certain amplitude;

3) according to the time of overcoming the established distance (for example, running 20, 30 m);

4) according to the speed of performing a single movement in a complex action, for example, repulsion in jumps, movement of the shoulder girdle and arm in throwing, kick in boxing, initial movement of a sprinter, movements of a gymnast, etc.

The manifestation of forms of speed and speed of movements depends on a number of factors:

1. the state of the central nervous system and the neuromuscular apparatus of a person;

2. morphological features of muscle tissue, its composition (i.e., from the ratio of fast and slow fibers);

3. muscle strength;

4. the ability of muscles to quickly move from a tense state to a relaxed one;

5. energy reserves in the muscle (adenosine triphosphoric acid - ATP and creatine phosphate - KTF);

6. amplitude of movements, i.e. on the degree of mobility in the joints;

7. ability to coordinate movements during high-speed work;

8. biological rhythm of the organism's vital activity;

9. age and sex;

10. high-speed natural abilities of a person.

From a physiological point of view, the speed of the reaction depends on the speed of the following five phases:

1) the occurrence of excitation in the receptor (visual, auditory, tactile, etc.) involved in the perception of the signal;

2) transmission of excitation to the central nervous system;

3) the transition of signal information along the nerve pathways, its analysis and the formation of an efferent signal;

4) conduction of an efferent signal from the central nervous system to the muscle;

5) excitation of the muscle and the appearance of an activity mechanism in it.

Human speed abilities are very specific. You can perform some movements very quickly and others relatively slower, have good starting acceleration and low distance speed, and vice versa. Training in speed of reaction will practically not affect the frequency of movements. So, when choosing exercises for football players, it is necessary to pay attention to starting accelerations from different positions and rapid changes in movement directions. The relative independence between the individual forms of speed abilities suggests that there is no single reason that determines the maximum speed in all motor tasks without exception.

The maximum frequency of movements depends on the speed of transition of the motor nerve centers from the state of excitation to the state of inhibition and vice versa, i.e. it depends on the lability of the nervous processes.

Speed ​​indicators in natural conditions depend on the developed acceleration, and it is determined by the strength of the muscles, and the mass of the body, or its links, the length of the lever, the total length of the body, etc.

Speed ​​abilities are very difficult to develop. The possibility of increasing the speed in locomotor cyclic acts is very limited. In the process of sports training, an increase in the speed of movements is achieved not only by influencing the actual speed abilities, but also in a different way - through the development of strength and speed-strength abilities, speed endurance, improvement of the technique of movements, etc., i.e. through the improvement of those factors on which the manifestation of certain qualities of speed essentially depends. Numerous studies have shown that all of the above types of speed abilities are specific. The range of mutual transfer of speed abilities is limited (for example, you can have a good response to a signal, but have a low frequency of movements; the ability to perform high-speed starting acceleration in sprinting does not guarantee a high distance speed, and vice versa). Direct positive transfer of speed takes place only in movements that have similar semantic and programming aspects, as well as the motor composition. The noted specific features of speed abilities therefore require the use of appropriate training tools and methods for each of their varieties.

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1. The result of physical training
physical development of the individual
physical education
physical fitness
physical perfection

2. The type of education, the specific content of which is the training of movements, the education of physical qualities, the mastery of special physical education knowledge and the formation of a conscious need for physical education
Physical Culture
physical training
physical education
physical education

3. A person's capabilities that ensure the performance of motor actions in the minimum period of time for these conditions
motor response
speed abilities
speed-strength abilities
movement frequency

4. Motor (physical) abilities are ...
ability to quickly and easily master motor actions of various complexity
physical qualities of a person

individual features that provide appropriate motor activity

5. Absolute power is:
the maximum force exerted by a person in any movement, regardless of the mass of his body
human ability to overcome external resistance
manifestation of maximum muscle tension in the static mode of muscle work
force manifested due to active volitional efforts of a person

6. The basis (source) of the emergence of physical education in society
research results
progressive ideas about the content and ways of educating a harmoniously developed personality
conscious understanding by people of the phenomenon of exercise (repetitiveness of actions), the importance of the so-called preliminary preparation of a person for life and the establishment of a connection between them
desire to exercise

7. The response with a known movement to a known signal (visual, auditory, tactile) is called ...
simple motor response
single movement speed
speed abilities
speed of movement

8. The main specific means of physical education
physical exercise
healing forces of nature
hygiene factors
simulators and training devices, weights, dumbbells, barbells, rubber shock absorbers, expanders

9. When using strength exercises, the amount of weights is dosed by the number of possible repetitions in one approach, which is indicated by the term ...
repetitive maximum (RM)
power index (SI)
weight-force index (VSP)
power load volume

10. Exercise is...
such motor actions that are aimed at the formation of motor skills and abilities
types of motor actions aimed at morphological and functional changes in the body
such motor actions (including their combinations), which are aimed at the implementation of the tasks of physical education, are formed and organized according to its laws
types of motor actions aimed at changing body shapes and developing physical qualities

11. The number of movements per unit of time characterizes ...
pace of movements
rhythm of movements
speed endurance
complex motor response

12. Strength is:
a complex of various manifestations of a person in a certain motor activity, which are based on the concept of "muscular effort"
the ability of a person to show muscular efforts of various sizes in the shortest possible time
the ability of a person to overcome external resistance or resist it due to muscle efforts (tensions)
a person's ability to exert great muscular effort

13. Physical education is carried out on the basis of compulsory state programs for physical culture and sports. These programs contain...
discharge standards and requirements for sports
methods of exercise
general socio-pedagogical principles of the system of physical education
scientifically substantiated tasks and means of physical education
complexes of motor skills and habits to be mastered
list of specific norms and requirements

14. Indicators characterizing the physical development of a person
indicators of physique, health and development of physical qualities
indicators of the level of physical fitness and sports results
the level and quality of the formed vital motor skills and abilities
level and quality of formed sports motor skills and abilities

15. Relative strength is strength, ...
manifested by a person in terms of 1 kg of its own weight
exhibited by one person in comparison to another
per 1 cm² of the physiological diameter of the muscle
manifested during the performance of one physical exercise in comparison with another exercise

16. A specialized process that contributes to success in a specific activity (type of profession, sport, etc.), which imposes specialized requirements on a person’s motor abilities
sports training
special physical training
physical perfection
professional-applied physical training

17. The level of development of human motor abilities is determined by ...
tests (control exercises)
individual sports results
bit standards of the unified sports classification
individual reaction of the body to an external (standard) load

18. Under the technique of physical exercises is understood ...
ways of performing motor actions, with the help of which the motor task is solved expediently with relatively high efficiency
ways to perform a motor action that leave an aesthetically favorable impression
a certain orderliness and consistency of both processes and elements of the content of this exercise
visible form, which is characterized by the ratio of spatial, temporal and dynamic (power) parameters of movement

19. The effect of physical exercise is determined primarily by ...
their form
their content
pace of movement
the duration of their implementation

20. Historically determined type of social practice of physical education, including philosophical, theoretical, methodological and organizational foundations that ensure the physical improvement of people and the formation of a healthy lifestyle
valeology
physical education system
Physical Culture
sport

21. The main criteria for physical perfection at the present stage of development of society
physique indicators
health indicators
the level and quality of the formed motor skills and abilities
standards and requirements of state programs for physical education in combination with the standards of a unified sports classification

22. The ability to maintain the achieved maximum speed for as long as possible is called ...
speed index
absolute margin of speed
coefficient of manifestation of speed abilities
speed endurance

23. Rhythm as a complex characteristic of physical exercise technique reflects ...
the regular order of distribution of efforts in time and space, the sequence and measure of their change (increase and decrease) in the dynamics of action
frequency of movements per unit of time
interaction of internal and external forces in the process of movement
accuracy of motor action and its end result

24. Physical qualities are ...
individual characteristics that determine the level of human motor abilities
congenital (genetically inherited) morphological and functional qualities, due to which the physical (materially expressed) activity of a person is possible, which receives its full manifestation in expedient motor activity
a complex of various manifestations of a person in a certain motor activity
a complex of abilities involved in physical culture and sports, expressed in specific results

25. The concept (term) emphasizing the applied orientation of physical education to work or other activities
physical training
physical perfection
Physical Culture
the physical state

26. The basis of human motor abilities is ...
psychodynamic inclinations
physical qualities
motor skills
motor skills