Kinds of physical exercises

Regular employment by physical culture lead to acclimatisation of a human body to carried out physical work. At the heart of acclimatisation changes of muscular tissues lay

And various organs as a result of trainings. All these changes define training effects. They show in enriching of various functions of an organism and rising of physical readiness.

At analysis of the factors defining physical training effects of exercises it is possible to secure such aspects:

• Functional effects of training
• Threshold, "critical" loads for occurrence of training effects.
• Convertibility of training effects
• Specificity of training effects
• training ability, defining size of training effect

Last two aspects are most important in sports training.

Regular performance of a certain sort of physical exercises causes following basic positive functional effects:

• Intensifying of the maximum functionality of all organism, its leading systems
• Rising of profitability, efficacyy of activity of all organism, its leading systems

The first effect is defined by growth of the maximum indicators at performance of limiting tests. They reflect current maximum possibilities of an organism, essential to the given kind of exercises. For example, about effect of training of persistence speaks rising of the maximum possibilities in mastering of oxygen, the maximum consumption of oxygen and duration of muscular work on persistence.

The second effect shows in reduction of functional alterations in activity of other organs and organism systems at performance of certain work. So, at performance of an identical load at the trained and unexercised lower indicators for the last are observed. For the trained human it will be observed lower functional changes in frequency of warm reductions, breath or energy consumption.

At the heart of these positive effects lay:

• Structurally functional changes of leading organs of vital activity at performance of certain work
• Perfection central - the excitatory, endocrine and independent cellular regulation of functions in the course of performance of physical exercises.

One of the basic questions at employment by physical preparation is the choice of conforming, optimum loads. They can be defined by following factors:

• Aftertreatments after the every possible tolerated diseases, including chronic.
• reduction - improving activity for putting off of a psychologic and physical strain after work.

Maintenance of an existing fitness at existing level.

Rising of physical preparation. Development of functionality of an organism.

As a rule, there are no serious problems with a choice of loads in the second and third cases. Business with a choice of loads in the first case is, as compounds the basic maintenance of medical physical training.

In the latter case rising of functionality of separate organs and all organism, i.e. achievement of training effect, is reached in the event that regular training loads

Are appreciable enough, reach or exceed in the course of training some threshold load. Such threshold training load should exceed a daily load.

Principle of threshold loads name a principle progressive over a load.

Key rule in a choice of threshold loads consists that they should correspond to current functionality of the given human. So, the same load can be effective for few trained human and absolutely noneffective for the unexercised human.

Hence, the individualization principle appreciably leans against a principle of threshold loads. From it follows, that at definition of training loads as the trainer - the teacher, and itself training should have sufficient idea about functionality of the organism.

The course principle in rising of loads also is a consequence of a physiological principle of threshold loads which should increase gradually with fitness growth. Depending on the purposes of training and personal abilities of the human physical exercises should have different degree. Unequal threshold loads are applied to rising or maintenance of level of existing functionality.

Physical exercise key parametres are its intensity, duration and frequency which together define volume of a training load. Each of these parametres plays an independent role in definition of training efficacyy, their interrelation and mutual influence however are not less important.

The major factor influencing training efficacyy - intensity of a load. At the account of this parametre and initial level of functional readiness influence of duration and frequency of trainings in some limens can not play an essential role. Besides, value of each of load parametres considerably depends on a choice of indicators on which judge training efficacyy.

So, for example, if the gain of the maximum consumption of oxygen substantially depends on intensity of training loads depression of frequency of warm reductions at test submaximum loads more depends on frequency and the general duration of training employment.

Optimum threshold loads depend also on a training kind (power, skorostno-power, persistence, game, technical etc.) And from its character (continuous, cyclic or is repeated-interval). So, for example, muscle strenth rising is reached at the expense of training with the big loads (weight, resistance) at their rather small repetition on each training. An example of progressively accruing load thus is the method of a repeated maximum which is the maximum load which the human can repeat certain quantity of times. At optimum quantity of repetitions from 3 to 9 in process of growth of a fitness the weight is enlarged so that this quantity remained at nearby limiting strain. A threshold load in this case it is possible to survey size of weight (resistance), exceeding 70 % of arbitrary maximum force of trained muscular bunches. Unlike it persistence raises as a result of trainings with the big number of repetitions at rather small loads. At training of persistence for definition of a threshold load it is necessary to consider intensity, frequency and duration of a load, its total amount.

There are some physiological methods for definition of intensity of a load. The direct method consists in measurement of rate of consumption of oxygen (l/min) - absolute or relative (% from the maximum consumption of oxygen). All other methods - the indirect communications based on existence between intensity of a load and some physiological indicators. One of the most convenient indicators are served by frequency of warm reductions. At the heart of definition of intensity of a training load on frequency of warm reductions communication between them, the more a load, the more frequency of warm reductions lays. For definitions of intensity of a load at different humans it is used not absolute, but relative indicators of frequency of warm reductions (relative in percentage frequency of warm reductions or relative in percentage a working gain).

Relative working frequency of warm reductions (% CCRmax) is the attitude of frequency of warm reductions expressed in percentage during a load and the maximum frequency of warm reductions for the given human. Approximately CCRmax it is possible to calculate under the formula:

CCRmax=220 - Age of the human (years) of a beats/min.

It is necessary to have in view of appreciable enough differences CCRmax for different humans of one age. In some cases at beginners low level of physical preparation

CCRmax=180 - Age of the human (years) of a beats/min.

At definition of intensity of training loads on frequency of warm reductions it is used two indicators: threshold and peak frequency of warm reductions. The threshold frequency of warm reductions is the least intensity below which the training effect does not arise. Peak frequency of warm reductions is the greatest intensity which should not be exceeded as a result of training. Approximate indicators of frequency of warm reductions at the healthy humans, going in for sports can be:

• Threshold - 75 %
• Peak - 95 %

From the maximum frequency of warm reductions. The more low level of physical readiness of the human, the there should be an intensity of a training load more low. In process of growth of a fitness it should grow gradually, up to 80-85 % of the maximum consumption of oxygen (to 95 % of frequency of warm reductions).

Regions works on frequency of warm reductions of a beats/min.

• To 120 - preparatory, warm-up, standard metabolism.
• To 120-140 - reduction - bolstering.
• To 140-160 - educing persistence, aerobic.
• To 160-180 - educing high-speed persistence
• More than 180 - rate development.