Tests for assessing strength abilities in fitness. Physical Performance Tests

Ecology of health: With the help of these tests you can independently determine your physical fitness and create an exercise program...

How to create an individual training program

Using these tests, you can independently determine your physical fitness and create an exercise program.

When determining physical fitness use a calculator when compiling individual program classes – adder and dispenser.

Fitness calculator is intended for a comprehensive assessment of the functional capabilities of the cardiovascular system and physical fitness using the CONTREX-2 scoring system (control-express).

The CONTREX-2 system was developed by domestic scientists S.A. Dushanin, E.A. Pirogova and L.Ya. Ivashchenko (1984), they created several diagnostic systems for primary (CONTREX-3), current (CONTREX-2) and self-monitoring (CONTREX-1).

Indicators for determining the level of physical condition according to the CONTREX-2 system are given below.

CONTREX-2 includes 11 indicators and tests, which are assessed as follows:

1. Age. Each year of life gives 1 point. For example, at age 50, 50 points are awarded, etc.

2. Body weight. Normal weight is estimated at 30 points. For each kilogram in excess of the norm, calculated using the following formulas, 5 points are deducted:

men: 50 + (height – 150)x0.75 + (age – 21)/4

women: 50 + (height – 150)x0.32 + (age – 21)/5

For example, a 50-year-old man with a height of 180 cm has a body weight of 85 kg, and normal body weight will be:

50 + (180 – 150) x 0.75 + (50 – 21)/4 = 80 kg.

For exceeding the age norm by 5 kg, 5x5 = 25 points are deducted from the total points.

3. Blood pressure. Normal blood pressure is estimated at 30 points. For every 5 mm Hg. Art. systolic or diastolic pressure above the calculated values, determined by the formula below, 5 points are subtracted from the total amount:

men: ADsyst. = 109 + 0.5 x age + 0.1 x body weight;
ADdiast. = 74 + 0.1 x age + 0.15 x body weight;

women: ADsyst. = 102 + 0.7 x age + 0.15 x body weight;
ADdiast. = 78 + 0.17 x age + 0.1 x body weight.

For example, a 50-year-old man weighing 85 kg has a blood pressure of 150/90 mmHg. Art.

The age norm for systolic pressure is:

109 + 0.5 x 50 + 0.1 x 85 = 142.5 mmHg. Art.

Normal diastolic pressure:

74 + 0.1 x 50 + 0.15 x 85 = 92 mm Hg. Art.

For exceeding the norm of systolic pressure by 7 mm Hg. Art. 5 points are deducted from the total.

4. Pulse at rest. For each hit less than 90, one point is awarded. For example, a heart rate of 70 per minute gives 20 points. If the pulse is 90 or higher, no points are awarded.

5. Flexibility. Standing on a step with your knees straight, bend forward, touching the mark below or above the zero point (it is at the level of your feet) and maintaining the pose for at least 2 seconds. Each centimeter below the zero point, equal to or exceeding the age norm given for men and women in the table. 1, is estimated at 1 point; if the standard is not met, no points are awarded. The test is carried out three times in a row, and the best result is counted.

For example, a 50-year-old man, when bending over, touched a mark of 8 cm below the zero mark with his fingers. According to table. 1, the standard for a 50-year-old man is 6 cm. Therefore, 1 point is awarded for meeting the standard and 2 points for exceeding it. The total is 3 points.

Table 1. Standards motor tests to assess basic physical qualities

Age, years	Flexibility, cm		Speed, cm		Dynamic force, cm		Speed ​​endurance		Speed-strength endurance		General Stamina
											10-minute run, m		2000 m, min.
	husband.	wives	husband.	wives	husband.	wives	husband.	wives	husband.	wives	husband.	wives	husband.	wives
19	9	10	13	15	57	41	18	15	23	21	3000	2065	7,00	8,43
20	9	10	13	15	56	40	18	15	22	20	2900	2010	7,10	8,56
21	9	10	14	16	55	39	17	14	22	20	2800	1960	7,20	9,10
22	9	10	14	16	53	38	17	14	21	19	2750	1920	7,30	9,23
23	8	9	14	16	52	37	17	14	21	19	2700	1875	7,40	9,36
24	8	9	15	17	51	37	16	13	20	18	2650	1840	7,50	9,48
25	8	9	15	17	50	36	16	13	20	18	2600	1800	8,00	10,00
26	8	9	15	18	49	35	16	13	20	18	2550	1765	8,10	10,12
27	8	9	16	18	48	35	15	12	19	17	2500	1730	8,20	10,24
28	8	8	16	18	47	34	15	12	19	17	2450	1700	8,27	10,35
29	7	8	16	18	46	33	15	12	19	17	2400	1670	8,37	10,47
30	7	8	16	19	46	33	15	12	18	16	2370	1640	8,46	10,58
31	7	8	17	19	45	32	14	12	18	16	2350	1620	8,55	11,08
32	7	8	17	19	44	32	14	11	18	16	2300	1590	9,04	11,20
33	7	8	17	20	43	31	14	11	17	16	2250	1565	9,12	11,30
34	7	8	17	20	43	31	14	11	17	15	2220	1545	9,20	11,40
35	7	8	18	20	42	30	14	11	17	15	2200	1520	9,28	11,50
36	7	7	16	20	42	30	13	11	17	15	2200	1500	9,36	12,00
37	7	7	18	21	41	29	13	11	16	15	2100	1475	9,47	12,12
38	6	7	18	21	41	29	13	11	16	15	2100	1460	9,52	12,20
39	6	7	19	21	40	29	13	10	16	14	2000	1445	10,00	12,30
40	6	7	19	22	39	28	13	10	15	14	2000	1420	10,08	12,40
41	6	7	19	22	39	28	13	10	15	14	2000	1405	10,14	12,48
42	6	7	19	22	39	28	12	10	15	14	2000	1390	10,22	12,58
43	6	7	20	22	38	27	12	10	15	14	2000	1370	10,30	13,07
44	6	7	20	23	38	27	12	10	15	14	1950	1355	10,37	13,16
45	6	7	20	23	37	27	12	10	15	13	1950	1340	10,44	13,25
46	6	7	20	23	37	27	12	10	15	13	1900	1325	10,52	13,34
47	6	7	20	23	36	26	12	9	15	13	1900	1310	10,58	13,43
48	6	6	21	24	36	26	12	9	14	13	1900	1300	11,05	13,52
49	6	6	21	24	36	26	11	9	14	13	1850	1285	11,12	14,00
50	6	6	21	24	35	25	11	9	14	13	1850	1273	11,19	14,08
51	6	6	21	24	35	25	11	9	14	13	1800	1260	11,25	14,17
52	6	6	22	25	35	25	11	9	14	12	1800	1250	11,34	14,25
53	5	6	22	25	34	25	11	9	14	12	1800	1235	11,40	14,34
54	5	6	22	25	34	24	10	9	14	12	1750	1225	11,46	14,42
55	5	6	22	25	34	24	10	9	13	12	1750	1215	11,54	14,50
56	5	6	22	25	33	24	10	9	13	12	1750	1200	12,00	14,58
57	5	6	23	26	33	24	10	9	13	12	1700	1190	12,05	15,06
58	5	6	23	26	33	24	10	9	13	12	1700	1180	12,11	15,14
59	5	6	23	26	33	23	10	8	13	12	1700	1170	12,17	15,20
60	5	6	23	26	32	23	10	8	13	12	1650	1160	12,24	15,30

6. Speed. It is assessed by a “relay” test based on the speed at which the strongest hand squeezes a falling ruler. For every centimeter equal to the age norm or less, 2 points are awarded.

The test is performed in a standing position. The strongest hand with straightened fingers (palm edge down) is extended forward. The assistant takes a 50-centimeter ruler and sets it vertically (the number “zero” faces the floor). In this case, your hand is approximately 10 cm below the end of the ruler.

After the “attention” command, the assistant must release the ruler within 5 seconds. The examinee's task is to grab the ruler as quickly as possible with his thumb and forefinger. The distance in centimeters is measured from the bottom edge of the palm to the zero mark of the ruler.

The test is carried out three times in a row, the best result is counted.

For example, for a 50-year-old man, the test result was 17 cm, which is 4 cm better than the age standard. There are 2 points for meeting the norm and 4x2 = 8 points for exceeding it. The total amount is 10 points.

7. Dynamic force (Abalakov's test). Estimated by the maximum height of a standing jump. For each centimeter equal to or exceeding the standard value given in table. 1, 2 points are awarded.

Running the test: the subject stands sideways to the wall next to a vertically mounted measuring scale (student's ruler 1 m long). Without lifting his heels from the floor, he touches the scale as high as possible with his more active hand raised up. Then he moves away from the wall at a distance of 15 to 30 cm, without taking a step, jumps up, pushing off with both legs. With his more active hand, he touches the measuring scale as high as possible. The difference between the values ​​of the first and second touch characterizes the height of the jump. Three attempts are given, the best one counts.

For example, a 50-year-old man has a result of 40 cm. This exceeds the age norm by 5 cm (see Table 1). For fulfilling the standard, 2 points are awarded, for exceeding - 5x2 = 10 points. The total is 10+2 = 12 points.

8. Speed ​​endurance. The maximum frequency of raising straight legs to an angle of 90° from a supine position is calculated in 20 seconds. For each lift equal to or exceeding the standard value, 3 points are awarded.

For example, for a 50-year-old man, the test result was 15 lifts, which exceeds the age norm by 4. For fulfilling the standard, 3 points are awarded, for exceeding 4x3 = 12 points. Total 15 points.

9. Speed-strength endurance. The maximum frequency of bending the arms in a lying position (women in a kneeling position) is measured in 30 seconds with 4 points awarded for each bending equal to or exceeding the standard.

For example, when testing a 50-year-old man, the frequency of bending his arms in support in 30 s was 18 times. This exceeds the age standard by 4 and gives 4x4 = 16 points, plus 4 points for meeting the standard value. The total is 20 points.

10. General endurance.

1) Persons who have not previously engaged exercise or who have been practicing for no more than 6 weeks, can use the following indirect method.

Performing endurance exercises five times (running, swimming, cycling, rowing, skiing or skating) for 15 minutes at a heart rate of at least 170 per minute minus age in years (the maximum allowable heart rate is 185 minus age) - gives 30 points, 4 times a week – 25 points, 3 times a week – 20 points, 2 times – 10 points, 1 time – 5 points, not a single time and if the rules described above regarding heart rate and training aids are not followed – 0 points.

For completion morning exercises no points are awarded.

general endurance is assessed based on the result of a 10-minute run over the greatest possible distance. For fulfilling the standard given in table. 2, 30 points are awarded and for every 50 m of distance exceeding this value, 15 points. For every 50 m of distance less than the age standard, 5 is subtracted from 30 points. The minimum number of points scored for this test is 0. The test is recommended for individuals who independently engage in physical exercise.

3) For group classes state of the art general endurance assessed using races of 2000 m for men and 1700 m for women. The control is the standard time given in table. 1. For compliance with the regulatory requirement, 30 points are awarded and for every 10 seconds less than this value - 15 points. For every 10 seconds more than the age standard, 5 points are subtracted from 30 points. The minimum number of points for the test is 0.

For example, for a 50-year-old man, the result of a 10-minute run will be 1170 m, which is 103 m less than the age standard. Therefore, the sum of points for this test will be 30–10 = 20 points.

11. Pulse recovery.

1) For those who do not exercise after 5 minutes of rest in a sitting position, measure your pulse for 1 minute, then do 20 deep squats for 40 seconds and sit down again. After 2 minutes, measure the pulse again for 10 seconds and multiply the result by 6. Compliance with the initial value (before the load) gives 30 points, exceeding the pulse by 10 beats - 20 points, by 15 - 10 points, by 20 - 5 points, more than 20 beats – 10 points should be subtracted from the total.

2) Those who exercise for more than 6 weeks Heart rate recovery is assessed 10 minutes after the end of a 10-minute run or a 2000 m run for men and 1700 m for women by comparing the post-run heart rate with the initial value. Their coincidence gives 30 points, exceeding up to 10 hits - 20 points, 15 - 10 points, 20 - 5 points, more than 20 hits - 10 points should be subtracted from the total amount.

For example, a 50-year-old man’s heart rate before running was 70 per minute, 10 minutes after a 10-minute run it was 72, which practically coincides with the initial heart rate and this provides 30 points.

results

After summing up the points obtained for all 11 indicators, the physical condition is assessed as:

– low– less than 50 points;
- below the average– 51–90 points;
- average– 91–160 points;
- above average– 160–250 points;
– high– more than 250 points. published

Poor balance and coordination, weak or insufficiently flexible arms, hips and legs, poor posture, and a lack of core strength are all factors that result from a lack of physical activity that cause people to trip, fall, be injured, suffer poor health, and die prematurely.

Most people don't realize their fitness is declining until they have an accident or lose the ability to move as well as they used to. Of course, nothing is impossible, but already at this stage, the notorious reversal will be much more difficult to do.

Fortunately, there are very simple tests that can help you understand the current state of affairs.

Simple "sit test" can even predict your life expectancy.

The way you sit and get up from the floor is thought to indicate your risk of death within the next six years or so.

These simple movement tests are based on the idea that there is a link between mobility and health, and if you find it difficult to perform them, let this be an incentive to get back in shape.

"It doesn't matter if you go to Gym from time to time or you are a cross fit professional, everyone should be able to perform a few moves. They serve as a foundation, and most likely, you already perform variations of them every day without even realizing it.

So, a lot of everyday movements are essentially squats... For example, you pick up something after dropping it, or pick up your pet..."

When you find it difficult to perform movements such as squatting to pick something up off the floor or walking up the stairs, your overall quality of life begins to decline as lack of mobility leads to more inactivity.

Sitting is an independent risk factor for the development of chronic diseases and premature death.

Push-ups: Assess upper body and core strength

A strong core and upper body allows you to support good posture, balance and stability, and make everyday movements such as reaching and bending easier and safer.

Exercises that will help assess core strength are classic push-ups and planks.

How to do push-ups and what it means if you can't do them

Here's a quick rundown of the basics of proper form:

• Start in the top plank position. The back and legs should be flat and straight, rest on your toes; the body is tense; The arms are at chest level, the forearms are fully straightened. Separately, make sure that your head is not tilted forward - it should be in line with your back.
• Slowly bend your arms to 90 degrees, lowering your chest toward the floor to gently touch the surface.
  Pause by contracting your core for 3 seconds and then push yourself back up. Your arms should be straight, do not squeeze your elbows.
• Pay attention to the position of your elbows. The ideal angle from the side surfaces of the body is about 45 degrees. This will effectively work your chest muscles and prevent overexertion injuries.
• Inhale as you lower, and exhale as you rise; breathe through your nose, not your mouth.

An inability to perform push-ups correctly can indicate a number of problem areas, depending on your weaknesses:

• Inability to bend your elbows and lower your chest all the way down means you lack strength in your arms, shoulders, and chest.
• An inability to hold your back and legs in a rigid, flat position, causing your hips or lower back to sag, indicates weakness in your core and/or buttocks.

Forearm Plank: Assess Core Strength

To perform a forearm plank, you need to lift your torso off the ground, trying to keep it in a straight line, balancing on your toes and elbows. Accept correct position- simple, but to hold it, you need strength and endurance in the abdomen, back and core.

A strong core will also help prevent back pain and maintain your continence. To engage your core, pull your belly button in. The navel is attached to the transverse abdominal muscles - that inner lining that holds the intestines from the inside and provides strong support to the spine and vertebrae, like a belt.

Therefore, by drawing it in, you begin to contract the deep-lying internal transverse muscles belly. In this position, keeping your back straight, in line with your neck, you need to stay from 30 to 60 seconds. If you can hold it for at least two minutes, then that's a great start.

If core strength is lacking, this will be indicated by poor hip alignment—sagging downward or riding up in an inverted “V” shape. If you are unable to hold a plank for approximately two minutes, this may still indicate that you are wearing too much weight. heavy weight, and it won’t hurt you to lose a few kilograms.

Squats: Assess hip flexibility, balance and leg strength

• Starting position: standing, feet slightly wider than shoulder-width apart. Keep your back in a neutral position and your knees in the center of your legs.
• Slowly bend your knees, hips, and ankles, lowering yourself to a 90-degree angle. Make sure your hips are in line with your knees and your knees are in line with your ankles.
• Return to the starting position.
• Inhale as you lower, and exhale as you return to the starting position.

What does it mean if you can't do a squat correctly?

• Inability to bend knees and ankles, thereby preventing hip joint performing the movement back causes you to rise up on your toes. This indicates tightness in the hip extensors and/or hamstrings and it would be wise to start working on improving hip flexibility.
• If the knees turn inward when lowering or lifting, this indicates muscle weakness. back surface thighs and buttocks.

Dumbbell Overhead Press: Assess Shoulder Strength and Range of Motion

Standing overhead dumbbell presses will test your shoulder strength and range of motion. Research has shown that standing during this exercise engages a variety of muscles much better than performing this exercise while sitting. For example, compared to the seated overhead dumbbell press, this standing exercise results in:

• 8 percent increase in muscle activation on the front of the shoulder (anterior deltoid)
• 24 percent increased muscle activation in the back of the shoulder (posterior deltoid)
• 23 percent increase in biceps muscle activation

To properly perform a dumbbell overhead press, stand with your feet shoulder-width apart and hold one dumbbell of the appropriate weight in your hands. Try not to use too much heavy weight because it will just make you worse. For this exercise you need to perform at least 8 to 12 repetitions.

With your palms facing inward, lift the weight to the starting position, at shoulder level.

Correct form is very important at the beginning and end of this exercise. Raise the weight above your head with your arms fully extended, and then lower the weight back down to your shoulders. Movements should be performed smoothly and gradually, control them and avoid jerking.

• Inability to straighten the arms straight overhead suggests a lack of range of motion in the shoulder girdle and weak back muscles.
• If you arch your back when lifting weights, you likely have a weak core, causing poor stability, or tight hip flexors, preventing you from aligning your hips and knees properly.

Forward Lunges: Assess Balance and Coordination

Stationary and walking lunges help build strong bottom part body, improving balance, flexibility and stability of the hip joints. This is important for everyday movements, such as climbing stairs. I like to incorporate simple movement exercises into my daily complex, in addition to regular training, and lunges are easy to do while moving from room to room, for example.

I suggest doing about 30 lunges throughout the day, whenever you get up and move. I usually do them when I walk from the office to the kitchen several times a day. The only thing is to make sure that the trousers do not fit too tightly.

The only difference between stationary and walking lunges is that in the second case, you throw yourself forward, and in the first, you return to the starting position. To carry out the test Any will do view.

To perform a stationary lunge:

• Stand up. Feet shoulder width apart. Then take a long step forward with your right foot. The heel of your front foot should be firmly on the floor.
• Holding top part body straight, lower yourself into a lunge position, lowering the knee of your left leg towards the floor. Stop with just your knee touching the floor, without lifting the heel of your right foot from the floor. Ideally, both legs should be bent at a 90-degree angle and the knee of the front leg should be directly above the foot of the front leg.
• Pause for a second and then push off from your right foot to return to the starting position. Repeat with the other leg.

The following may indicate your weak points:

• You're not coming forward far enough. This shows weakness gluteal muscles and/or lack of flexibility in the hip flexors or hamstrings. Strengthening and increasing flexibility in these areas will allow you to step forward more and bend deeper.
• Leaning your chest too far forward. A slight forward movement is natural, but excessive leaning indicates weakness in the gluteal and core muscles. Be sure to engage your glutes and thighs as you perform this movement, and try not to lean forward.

Functional movement is an integral part of health and longevity

If you maintain good functional movement, balance, flexibility and coordination, then nothing will stop you from maintaining an active lifestyle as you age. Decreased quality of life, along with deteriorating health, is a consequence of limited mobility and subsequent inactivity.

When you stop moving, your body inevitably begins to wither. The five simple movement tests discussed above are an easy way to find out your weak areas and what you need to work on.

To assess general speed-strength abilities and power in sports, it is recommended to use strength exercises from Olympic program By weightlifting, running up stairs, long and high jumps, and medicine ball throws.

Tests to assess speed-strength abilities and power using a barbell

Barbell chest lift

Figure 1. Barbell chest clean

This test is aimed at assessing power.

To carry out the test, you must have a standard 20 kg bar, two locks, a barbell frame and enough weight plates to perform maximum efforts with the ability to vary the weights in the 2.5 kg range.

The weight is selected according to the testing protocol 1.

Performance:

The subject approaches a barbell located on the floor, feet shoulder-width apart. Squats and grabs the barbell with a straight grip slightly wider than shoulder-width apart, with the shoulder blades retracted (Figure 1, a). Extending his legs, the athlete lifts the barbell onto his hips (Figure 1, b). Then, making a powerful upward movement with his whole body, the subject lifts the barbell (Figure 1, c) and, squatting, catches it on his chest (Figure 1, d). At the end of the exercise, the athlete straightens his legs, holding the barbell on his chest.

Bench Press Using Myotest or Keiser Devices

The test is aimed at assessing the power, strength, and speed developed by large pectoral muscles, front bundles deltoid muscles and triceps. In sports practice, two testing approaches are used. The differences relate to the weight used.

Both the first and second options can be performed using both Myotest and Keiser devices, which are attached to a barbell ( different ways- see figures 2 and 3). The difference between the technologies is that Myotest requires movement based on a signal from the device, while Keiser does not. For convenience, the first testing approach is described using Myotest equipment, and the second using Keiser:

1) To carry out the test, you must have a Myotest device, a bench and a barbell weighing 40 kg.

Figure 2. Bench press using Myotest technology

The athlete lies down on a bench and picks up a barbell approximately shoulder-width apart. During the test, your buttocks should be pressed firmly to the bench and your feet to the floor. At the first signal from the Myotest device, the subject bends his arms, touching the barbell to his chest approximately at the axillary line. At the second signal, the athlete sharply straightens his arms. The subject's task is to demonstrate maximum power. You are given 3 attempts. Myotest technology records the following indicators: power, strength, and speed.

In addition, Myotest technology allows you to evaluate power capacity - for this, you can set the number of repetitions performed on the device up to 15 in a row.

The disadvantage of the technique is the use standard weight burdens regardless of the subject’s body weight. To level out this aspect, the NHL uses a protocol according to which the weight of the burden is 70-80% of the subject’s body weight (Table 1).

2) To conduct the test, you must have Keiser equipment, a bench and a barbell with a sufficient number of “pancakes” to form a given weight.

Figure 3. Barbell Bench Press Using the Keiser Device

The athlete lies down on a bench and takes a barbell (of a certain mass according to Table 1) approximately shoulder-width apart. During the test, your buttocks should be pressed firmly to the bench and your feet to the floor. When moving the barbell down, the subject must touch the barbell to the chest approximately at the axillary line, when moving up, with a sharp movement, fully straighten the arms. The subject's task is to demonstrate maximum power. You are given 3 attempts. Two indicators are recorded: power (W) and power (W/kg).

Table 1. Scale for determining the weight of the burden

Table 2. Rating scale for NHL hockey players

Tests to evaluate speed-strength abilities and power using other equipment

Margaria test

To assess maximum anaerobic-alactate power in field conditions, the Margaria test is used. To perform it, you must have a timing system, as well as a staircase consisting of at least 9 steps, in front of which there is a flat 6-meter zone (Figure 4). The first sensors of the timing system are installed at step 3, and the second at step 9.

Performance:

Figure 4. Schematic representation of the Margaria test

The subject stands 6 meters in front of the stairs. The task is to run up it as quickly as possible. When the athlete runs up to the 3rd step, the stopwatch starts, and at the 9th step, it turns off. In this way, the time it takes to cover the distance between these steps is recorded (Figure 4).

To obtain the final result, the obtained data is substituted into the formula:

P = (m x 9.807 * h)/t, (11.5)

where: P - anaerobic-alactate power, W; m is the subject’s body weight, kg; h is the vertical height between the first and second sensors of the timing system, m; t - running time from 1 to 2 sensors of the timing system, sec.

Table 3. Selected literature data on the results of the Margaria test

The main disadvantages and difficulties of this technique include:

1) the subjective attitude of the subjects to testing - most often the fear of getting injured, especially at maximum speed);

2) different abilities of the subjects to demonstrate maximum speed precisely in the specific conditions of running up stairs;

3) a small amount of information received about the dynamics of speed during testing;

4) difficulties in selecting a staircase standardized in terms of inclination, number and height of steps.

Torso turns to the side using an isokinetic simulator

Figure 5. Lateral torso rotation using an isokinetic machine.

The test is aimed at assessing the power exerted in a movement similar in its external structure to throwing a puck. To carry out the test, you must have an isokinetic simulator, which (due to the high cost) somewhat complicates the use of this approach.

Performance:

The subject stands at a distance of about 1 meter with his right side to the handle of the simulator, legs slightly wider than shoulders, bent at the knees, the body is turned towards the handle, which the subject takes with two arms slightly bent at the elbows at chest level - this is the starting position (Figure 5). When ready, the athlete sharply turns the body and arms approximately 180° to the left with maximum effort, after which he calmly returns to the starting position. The subject makes several attempts, followed by rest until full recovery. The test is then repeated in the other direction.

A feature of isokinetic simulators is that all movements, regardless of the effort applied, are performed at a strictly fixed speed. Thus, the built-in computerized system automatically determines the power of the applied forces. The result obtained is recorded.

Table 5. Rating scale for NHL hockey players

Jump tests to evaluate speed-strength abilities and power

Standing long jump

Figure 6. Standing long jump

Performance:

The athlete approaches the starting line, feet are placed shoulder-width apart or slightly wider. Then the athlete raises his arms up, simultaneously bending at the lower back and rising onto his toes. After this, he smoothly, but quickly enough, lowers his hands down and back; simultaneously lowers himself onto the entire foot, bends his legs at the knee and hip joints, leaning forward so that the shoulders are in front of the feet and the hip joints are above the toes.

Next, extension is performed in the knee and ankle joints. After repulsion, the jumper straightens his body. Then he bends his legs at the knee and hip joints and pulls them towards his chest. At the same time, the arms are moved back and down, after which the athlete straightens his legs at the knee joints, bringing his feet forward to the landing site.

At the moment the feet touch the landing site, the subject actively moves his arms forward, simultaneously bends his legs at the knee joints and pulls his pelvis towards the landing site - the flight phase ends. The jump distance is fixed at the closest

to the starting line of the body part at the moment of landing. After stopping, the jumper straightens up, takes two steps forward and leaves the landing site.

Based on the results of examinations of more than 100 hockey players of various KHL clubs(Zankovets V.E., Popov V.P.) a rating scale has been created for this test:

Table 6. Rating scale for hockey players at the KHL level

In the literature on hockey, you can find a scale for hockey players under 21 years old, created by Yu.V. Nikonov:

Table 7. Normative assessments of physical fitness for students of the highest sports skill groups of the Higher School of Medicine (19, 20 years old)

Level of preparedness
Very low			Above average
forwards
defenders

Triple jump

Figure 7. Triple jump

The triple jump is an athletics discipline and is borrowed from the program Olympic Games, where it has been in use since 1986. To perform the test, you must have a centimeter measuring tape.

Technically, the triple jump consists of three elements:

1) “leap”;

3) “jump”.

Performance:

The subject accelerates along the track to the take-off block. The jump begins from the bar and the length of the jump is measured from the same point.

Start element- jump, the first touch behind the bar is made with the same leg with which the athlete pushed off.

After this, the second element of the jump is performed - a step (the other leg touches the ground).

Final element- this is the jump itself, and the subject lands as if he were doing a standing long jump.

The jump is performed in one of two ways: from the right foot - “right, right, left” or from the left foot - “left, left, right”.

Measure the distance from the starting line to the heel closest to the line. The best result is counted.

Fivefold jump

To perform the test, you must have a measuring tape.

Performance:

The jump is made from the starting position with feet shoulder-width apart, knees half bent, arms pulled back, body leaned forward.

The subject swings his arms and, pushing off with both legs, jumps from the starting line to the maximum possible distance, followed by landing on two legs, as in a long jump.

The second, third, fourth and fifth jumps are performed with pushes of one leg - alternately right-left-right-left (or vice versa), while after the last jump the subject lands on two legs. The jump distance is recorded at the part of the body closest to the starting line at the moment of landing.

There is another version of this test, during which the subject performs all five jumps with two legs. In other words, five long jumps in a row.

Table 8. Indicators of the level of preparedness of highly qualified hockey players, recommended by the Russian Hockey Federation

Table 9. Evaluation of highly qualified hockey players according to V.P. Savin

Table 10. Normative assessments of physical fitness for students of groups of higher sportsmanship of VSM, goalkeepers (19,20 years old)

Tenfold jump

To perform the test, you must have a measuring tape.

Performance:

During this test, the subject takes the starting position as if doing a standing long jump. Then the subject makes ten jumps from foot to foot, landing after the last one on two legs. The jump distance is recorded at the part of the body closest to the starting line at the moment of landing.

As in the previous test, there is another variation of this control exercise, during which the subject performs all ten jumps in a row, landing on two feet after each.

Table 11. Normative assessments of physical fitness for students of the highest sports skill groups of the Higher School of Medicine (19,20 years old)

Level of preparedness
Very low		Average . To perform the test, you must have a centimeter measuring tape. Performance: The athlete approaches the start line and stands on right leg, the second is held in the air bent at the hip and knee joints. Then the athlete raises his arms up, simultaneously bending at the lower back and rising onto his toes with his feet on the floor. After this, he smoothly, but quickly enough, lowers his hands down and back; simultaneously lowers himself onto his entire foot, bends his right leg at the knee and hip joint, leaning forward so that his shoulders are in front of his right foot, and hip joint was above the toe. Next, extension is performed at the knee and ankle joints right leg. After repulsion, the subject straightens his body, while his left leg remains in a bent position. Then he bends his right leg at the knee and hip joints and pulls both legs towards his chest. At the same time, the arms are moved back and down, after which the athlete straightens his legs at the knee joints, bringing his feet forward to the landing site. At the moment both legs touch the landing site, the subject actively moves his arms forward, simultaneously bends his legs at the knee joints and pulls his pelvis towards the landing site - the flight phase ends. The jump distance is recorded at the part of the body closest to the starting line at the moment of landing. After stopping, the athlete straightens up, takes two steps forward and leaves the landing site. The subject is given three attempts. The best result is recorded. The test is then repeated for the left leg. Table 12. Rating scale for NHL hockey players Lateral long jump with one leg Figure 9. Lateral long jump with one leg Another modification of the standard standing long jump. Distinctive feature This technique, in addition to using only one leg, is to perform a sideways jump. Obviously, this, not entirely familiar, direction of the long jump is due to the specifics of skating - hockey players have to perform many movements at different angles relative to the center of the body. For example, lateral movements are an integral part of the technical arsenal of both field players and goalkeepers. Additionally, like the standing single-leg long jump, this test can identify imbalances between limbs in the ability to produce power in that particular movement. The negative aspect of this technique is the increased level of injuries - the test presents high load on the groin area when pushing off and on knee joints upon landing. To perform the test, you must have a measuring tape. Performance: The subject places his right foot with the inner (adaxial) side of the foot towards the start line, holding the second in the air. Then he raises his hands up, after which he smoothly but quickly lowers his hands down to the right, bends his right leg at the knee and hip joint, leaning forward and to the left so that the shoulders are in front of the right foot, and the hip joint is above the toe.

In practice physical education quantitative strength capabilities are assessed in two ways: 1) using measuring devices - dynamometers (Fig. 12, 4), dynamographs, strain gauge force measuring devices; 2) using special control exercises and strength tests.

Modern measuring devices make it possible to measure the strength of almost all muscle groups in standard tasks (flexion and extension of body segments), as well as in static and dynamic efforts (measuring the force of an athlete in motion).

In mass practice, special measures are most often used to assess the level of development of strength qualities. control exercises(tests). Their implementation does not require any special expensive inventory and equipment. To determine maximum strength, exercises that are simple in technique are used, for example, bench press, squat with a barbell, etc. The result in these exercises depends to a very small extent on the level technical skill. The maximum force is determined by heaviest weight, which the student (subject) can lift.

To determine the level of development of speed-strength abilities and strength endurance, the following control exercises are used: jumping rope (Fig. 12, 3), pull-ups (Fig. 12, 7, 8), push-ups on parallel bars, from the floor or from a bench (Fig. 12, 9, 10), raising the body from a lying position with bent knees (Fig. 12, 6), hanging on bent and half-bent arms (Fig. 12, 14), lifting with a flip on a high crossbar, standing long jump with two legs (Fig. 12, 2), triple jump from foot to foot (option - only on the right and only on the left foot), raising and lowering straight legs to the limiter (Fig. 12, 5), jumping up with a swing (Fig. 12, 1) and without waving the arms (the height of the jump is determined), throwing medicine ball(1 - 3 kg) from various starting points with two and one hand (Fig. 12, 11, 12, 13) etc. The criteria for assessing speed-strength abilities and strength endurance are the number of pull-ups, push-ups, time of holding a certain position of the body, range of throwing (throws), jumps, etc.

For most of these control tests, research has been carried out, standards have been drawn up, and levels (high, medium, low) have been developed that characterize different strength capabilities. You can read more about the criteria for assessing strength abilities and how to measure them in the relevant textbooks and manuals.

7.3. Speed ​​abilities and the basics of methods for their education

Under speed abilities understand the human capabilities that enable him to fulfill motor actions in the minimum period of time for the given conditions. There are elementary and complex forms of manifestation of speed abilities. Elementary forms include reaction speed, speed of a single movement, frequency (tempo) of movements.

All motor reactions performed by a person are divided into two groups: simple and complex. The response with a predetermined movement to a predetermined signal (visual, auditory, tactile) is called a simple reaction. Examples of this type of reaction are the beginning of a motor action (start) in response to the firing of a starting pistol at athletics or in swimming, the cessation 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) period of the reaction - the time interval from the moment the signal appears to the moment the signal begins movement latency time in adults, as a rule, does not exceed 0.3 s.

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

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

The time interval spent performing a single movement (for example, a punch in boxing) also characterizes speed abilities. The frequency, or tempo, of movements is the number of movements per unit of time (for example, the number of running steps in 10 s).

IN various types 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 reach maximum speed as quickly as possible and the ability to maintain it for a long time.

For the practice of physical education, the greatest importance is the speed at which a person performs integral motor actions in running, swimming, skiing, cycling, rowing, etc., and not the elementary forms of its manifestation. However, this speed only indirectly characterizes a person’s speed, 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 ability to reach maximum speed as quickly as possible is determined by the starting acceleration phase or starting speed. On average this time is 5-6 s. The ability to maintain the achieved maximum speed for as long as possible is called

They have speed endurance and are 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 human neuromuscular system; 2) morphological features 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 - CTP); 6) range 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 body’s vital activity; 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) transfer of signal information along nerve pathways, its analysis and formation of an efferent signal; 4) conducting 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 back, i.e. it depends on the lability of nervous processes.

The speed manifested in integral motor actions is influenced by: the frequency of neuromuscular impulses, the speed of transition of muscles from the tension phase to the relaxation phase, the rate of alternation of these phases, the degree of inclusion of fast-twitch muscles in the movement process muscle fibers and their synchronous work.

From a biochemical point of view, the speed of movement depends on the content of adenosine triphosphoric acid in the muscles, the rate of its breakdown and resynthesis. In speed exercises, ATP resynthesis occurs due to phosphocreatine and glycolytic mechanisms (anaerobically - without the participation of oxygen). The share of an aerobic (oxygen) source in the energy supply of various high-speed activities is 0-10%.

Genetic studies (twin method, comparison of speed capabilities of parents and children, long-term observations of changes in speed indicators in the same children) indicate that motor abilities su-

significantly depend on genotype factors. According to scientific research, the speed of a simple reaction is approximately 60-88% determined by heredity. The speed of a single movement and the frequency of movements have a moderately strong genetic influence, and the speed manifested in integral motor acts, running, depends approximately equally on the genotype and environment (40-60%).

The most favorable periods for the development of speed abilities in both boys and girls are considered to be between 7 and 11 years of age. The growth of various indicators of speed continues at a somewhat slower pace from I to 14-15 years. By this age, the results actually stabilize in terms of simple reaction speed and maximum frequency of movements. Targeted influences or participation in different sports have positive influence on the development of speed abilities: specially trained people have an advantage of 5-20% or more, and the increase in results can continue up to 25 years.

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

Tasks for developing speed abilities. The first task is the need for comprehensive 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 and abilities that children master during their studies in an educational institution. For the teacher physical culture and it is important for sports not to miss out on junior and intermediate school age- sensitive (especially favorable) periods for effective impact for this group of abilities.

The second task is the maximum development of speed abilities when specializing children, adolescents, boys and girls in sports where reaction speed or speed of action plays a significant role (running short distances, sports games, martial arts, luge and etc.).

The third task is to improve speed abilities, on which success in certain sports depends. labor activity(for example, in flight, when performing operator functions in industry, power systems, communication systems, etc.).

Speed ​​abilities are very difficult to develop. The possibility of increasing speed in locomotor cyclic acts is very limited. In progress sports training An increase in the speed of movements is achieved not only by influencing the speed abilities themselves, but also by other means.

Thus - through the development of strength and speed-strength abilities, speed endurance, improvement of movement techniques, etc., i.e. by improving those factors on which the manifestation of certain qualities of speed significantly 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 reaction to a signal, but have a low frequency of movements; the ability to perform a high-speed starting acceleration in sprinting does not yet guarantee high distance speed and vice versa). Direct positive transfer of speed occurs only in movements that have similar semantic and programming aspects, as well as motor composition. The noted specific features of speed abilities therefore require the use of appropriate training means and methods for each of their varieties.

Exercises in our magazine are usually provided with the following remarks: “for beginners”, “for experienced”, “for advanced”. The fact is that fitness is a whole science. There is an almost mathematical logic to the sequence of increasing loads. Imagine, you signed up for an exhausting step aerobics class, and your... the cardiovascular system Well, completely untrained. This is truly dangerous! Same with strength exercises. For beginners, the range of motion in the joints is usually limited, so they are advised to train on simulators. Over time, flexibility will increase, then you can take on free weights, for example, doing dumbbell flyes while lying down. If you take on such dilutions on the first day, shoulder joints be exposed to unnecessary and again dangerous stress.

Do you know your own fitness level? If not, take our simple tests. You will know exactly what level of load you can handle. Give yourself similar “exams” every six months. The results will help you understand whether there is any benefit from training, or, God forbid, you are marking time.

Muscle strength

What it is? This is the amount of one-time maximum effort that your muscle is capable of. Simply put, this is your personal best in a particular exercise. The higher the result, the higher the power. Why do you need power? The fact is, the stronger your muscles, the better your physical form– both literally and figuratively. A figure with flabby, skinny muscles is not beautiful. Strength comes with training, so your strength level can accurately determine your personal fitness category.

Test " Weight Limit in the bench press." There is an exercise in the world that will allow you to evaluate the strength of all the muscles of the body in one fell swoop. This is the bench press you know well. In this case, it must be performed with a barbell. Here's the procedure for taking the test.

After a general warm-up of 10-15 minutes, proceed to the bench press. Perform 4 reps at about 50% of your normal barbell weight, then 3 more at 60% and 2 at 75%. Complete your warm-up with two reps of 85% and 90% weights (one for each weight). Rest 1-2 minutes between sets.

The warm-up put you in a state of full combat readiness. Now let's move on to the test itself. By eye, estimate the weight that you can cleanly squeeze exactly 10 times. Squeezed out? Then look at the table. There is a direct connection between the result in 10 repetitions and the one-time record. Knowing your maximum weight for 10 repetitions, you can easily set a one-time maximum.

Note: Don’t even try to squeeze the bar “one at a time.” It's too dangerous! Special measures are needed, such as bandaging elbows and wrists. In addition, such attempts are made only in the presence of several insurance partners.

If you've done all 10 reps but feel like you could do 1-2 extra reps, add 2.5-5kg and try again. Rest for at least 3 minutes before performing a new set. If, on the contrary, the attempt was unsuccessful, reduce the weight by the same 2.5-5 kg. After completing the test, share your maximum result in kg per your body weight, and calculate your level of physical fitness:

How to increase muscle strength? To do this, train exactly one week a month in the so-called. "power" mode. You don’t need to change anything in your set of exercises. The only thing required is to suddenly raise the weights and do 4-6 repetitions per set. The sets themselves are no more than 2.

Muscle endurance

What it is? The ability of muscles to lift weights for long periods of time without rest. In scientific terms, we are talking about the so-called. " strength endurance" This is not at all the same as running endurance. Running endurance largely depends on the fitness of the heart. However, increasing strength endurance does not inevitably increase the endurance of the heart muscle.

Push-up test. Time yourself and see how long you can do push-ups on the floor. Usually push-ups are done like this. You lie down on the floor, place your palms on the floor at shoulder level and press your body weight upward. At the top, your body is straight in a line. You rest on your hands and toes. The female version is different. First you need to kneel and only then take the position of resting on your hands. This is how you will do push-ups - from your knees. Rest well and start doing push-ups. Do them without breaks and stops until you are completely exhausted and collapse on the floor.

Level	Time
High	>3 minutes
Average	1- 3 minutes
Short	<1 минута

How to train strength endurance? Take less weight than usual, but do more repetitions per set. For example, instead of 12-15 repetitions, do 20-30.

Level	Distance (km)
High	>2,4
Average	1,6 – 2,4
Short	<1,6

To increase cardiovascular endurance, do intense aerobics (heart rate: 65%-75% of maximum) 3-5 times a week for 45-60 minutes.

Flexibility

What it is? It's about the mobility of your joints. Joints have the greatest amplitude in childhood. Then the amplitude decreases steadily. In old age, joints often stop bending altogether. It is curious that decreased joint mobility is simply a reaction to an immobilized lifestyle. If you exercise your joints, they will be as flexible as a child until you are a hundred years old! An example of this is the venerable Indian yogis with their unique flexibility. In fitness, joint mobility is very important. If your mobility is impaired, you may not be able to perform full range of strength exercises. This will greatly reduce their effectiveness.

"Sit and reach" test. After warming up, sit on the floor and spread your straight legs exactly 25 centimeters wide. (Make preliminary marks on the floor). At heel level, draw a line on the floor. Place one hand on top of the other, bend over and slowly slide forward along the floor. You can't bend your knees! Slide as far as possible. Ask your partner to make a mark at the extreme position of the palms. Repeat two more times. Select the farthest mark and measure the distance between it and the line of your feet.

Level	Mark
High	>20 cm
Average	5 – 20 cm
Short	<5 см

To increase flexibility, stretch for 10 to 15 minutes after each strength session. Focus your efforts on large muscle groups first, such as the thighs, back, and chest, and then move on to smaller muscles (calves and arms).

Body composition What it is? This is the percentage of muscle and fat tissue in your body. You won’t be able to completely get rid of fat (and it’s impossible). But anyone can lose a certain amount of excess fat. What is considered normal here? Doctors believe that in a healthy woman’s body, fat should account for 19-24% of her total body weight. The rest comes from bones, muscles and fluids. Test "Measurement of fat folds". In many sports stores you can buy a simple plastic meter. The instructions will tell you in which places on the body to tuck and how to do the calculations. By the way, many fitness clubs offer such testing today. If you are involved in fitness to lose weight, this test should be performed every 3-4 weeks. Record your results in your training diary to see your progress.

Level	Fat content
Below normal	15% - 18%
Norm	19% - 24%
Above normal	From 25%

Combine regular aerobic exercise and strength training with a smart diet. This lifestyle is guaranteed to lead you to weight loss. It is common knowledge that lost pounds come back. Every 2-3 weeks, the body fat increases by 0.5%. Exercise intensely, eat right, and take regular measurements to avoid gaining weight.

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