Methods of self-control. Self-control, its basic methods, indicators, criteria and assessments, self-control diary. Objective methods of self-control

The term “self-control” in modern psychology means an adequate assessment and complete assessment of ongoing mental processes. As a rule, self-control and its norms are set by society’s requirements regarding human behavior within society.

As a psychological phenomenon, self-control includes in its “composition” all the processes by which a person has the opportunity to completely control his own behavior in cases of any contradictory social situations, as well as control his biological needs, cravings, which also include various impulsive impulses, irresistible attractions depending on environmental conditions and surroundings. It also implies a special, inherent ability of the individual to pacify his feelings, which is seen as an understanding of his imperfection and a desire to act exclusively as a perfect, correct person, from the point of view of the given image of the individual himself.

A person who has self-control is able to act correctly and focused always and in any situation. This mechanism helps to neglect any internal obstacles, for example. In this case, you should not confuse self-control and fearlessness, since fearlessness implies the absence of fear as such and, as a rule, frivolity. Self-control is the speed and freedom of the mind.

Psychologists emphasize the fact that self-control is a volitional mechanism that has a positive effect on the development of the individual as a whole, so this quality should be inherent in any adequate person.

Self-control of behavior

Physical self-control, or self-control, is a very important mechanism in the psychology of man as a social being. This manifests itself most strongly in situations that are extreme for the individual. In particular, statistical studies show that a person who has sufficiently pronounced self-control has a much greater chance of coming out of the current force majeure with dignity than a person who does not control himself.

In principle, the total absence of this property in the psyche of any person can be equated to clouding of the mind to one degree or another. Since the individual is unable to soberly assess and control his basic psychological processes and actions, he is too often prone to varying degrees of irrational behavior.

In essence, physical self-control manifests itself in our lives, in almost all its areas. This quality, at the everyday level, allows you to avoid quarrels and find some kind of compromise in the family or team. Athletes are often required to adhere to strict diet and training regimens, which also require a certain level of self-control. Thus, the ability to control oneself is manifested in the fact that an individual is able to regulate his life, needs and desires in such a way as to live at the level of finances and opportunities that he currently has.

Development of self-control

It should be emphasized that the development of self-control, first of all, is based on the development and adherence to a certain schedule for the individual. If a person is able to adhere to a strict schedule, he develops and improves a self-control mechanism.
The first inclinations of this property appear already at the stage of family education. Children imitate adults in almost everything, including behavior. By demonstrating an example of restraint in conversation, avoiding quarrels and seeking compromises, parents always lay the foundations of self-control in their child.
So is it possible to achieve self-control if even in childhood parents missed this point in upbringing? It all depends on the desire of the individual himself. You can cultivate self-control if you try to comply with your obligations, follow a given schedule, and devote as much time as possible to self-improvement.

Self-control during exercise

Professional athletes, as well as people who are seriously involved in one type of training or another, are well aware of the need to regularly monitor their health during and after exercise. It is worth noting that self-monitoring during exercise never replaces a full medical examination, but is a very useful and even necessary addition to it. With the help of this self-monitoring, an athlete can assess the effectiveness of certain physical training sessions and his or her tolerance to physical activity volumes. This allows you to competently coordinate his further actions and calculate the most suitable training schedule and load regimen.
Typically, this self-control is understood as a series of simple and accessible observations to everyone, the totality of which will allow one to draw a general conclusion about the state of the body. From subjective observations, this is sleep, mood, appetite, general well-being, the presence or absence of physical fatigue, and the desire to exercise. More objective assessments include body weight, heart rate, pulse and its filling, and breathing rate.

Self-control diary

Most athletes, or even people far from sports, are often recommended to keep their own personal “self-control diary.” In it, it is necessary to note all the data of their self-control in order to further analyze it themselves or together with their doctor, psychologist, or coach.

In the case of athletes, such a diary usually consists of two separate parts. One of them notes subjective indicators, available objective indicators, and also describes the general condition for the current day. In another part, in the entry for the same calendar day, all training sessions performed by the athlete, their number, time, duration, general and particular load are noted. In the future, this can help a trainer or even a doctor note all the necessary amendments in terms of the individual’s load schedule.

In addition, such a “notebook” performs a number of useful functions. Namely:

Such a diary generally helps each person to better feel themselves, their physical and emotional state.
Develops the habit of regularly monitoring your health. Developing the need to make systematic daily notes in itself stimulates the development of self-control mechanisms.
It makes it possible to assess the degree of fatigue and its dependence on the quantity and quality of physical activity. The same goes for mental stress. Such control allows you to correctly adjust your work during the day and avoid overwork.
Accordingly, the diary provides significant assistance in assessing the required amount of rest that is needed to fully restore physical and mental strength.
The records also allow you to understand which methods are most effective if recovery is necessary.

Control and self-control

Control, in its general understanding, implies monitoring and directing a process in the required direction. For example, control over learning and the student in its process implies the presence of external feedback, that is, control on the part of the teacher. An equally important part that it includes is also self-control, that is, control over learning and activities performed by the student himself. It is important to emphasize here that control and self-control are inextricably linked, since they have a double connection in influencing each other. By developing control over studies, the student generally forms a more pronounced mechanism of self-control, and vice versa - developed self-control contributes to precise concentration on learning and control over its implementation.

It is worth noting that initially in pedagogy, for a long time, a rather simple but proven method of monitoring learning was used, which is based on assessment. It is still used today in one form or another, but in modern times it has some disadvantages. For example, the main vulnerability of this method is the physical impossibility of assessing the knowledge of all students by one teacher. As a result, either a too superficial assessment of the effectiveness of learning occurs, which in itself negatively affects its further development, or the case when the teacher uses the assessment of knowledge as a kind of threat to students in order to spur them to work. This state of affairs radically changes the very essence of learning and pedagogy, relegating educational and cognitive processes in the psyche of students to the back burner.

Unfortunately, external control is an integral part of learning, in fact, just like the teacher’s assessment of the student’s knowledge. In fact, these are the only methods of control in the process of acquiring knowledge. In this regard, students do not develop habits of self-control, so the mechanism of self-control within schools and universities, as a rule, practically does not develop.

In this regard, it is very important to develop a more correct approach to pedagogy at this time. In fact, the learning process itself should consist of the following conditional stages:

Focused on motivation for the learning process.
Focused on performing and executing required operations and actions.
Focused on adequate assessment of completed actions on the part of the student himself.

All these stages, as if they were components of a process, follow each other and must not only be fully implemented, but also adequately understood by the students themselves.

Self-control and self-esteem

In terms of personal psychiatry, the process of self-control acts as the individual’s ability not only to assess his condition, mental activity, intentions and cravings, but also the ability to control them fully. In addition, these processes allow you to timely assess the proposed actions and make the right decision in your subsequent activities in a given situation.
Self-esteem is the process of assessing one’s personal capabilities, actions, and decisions. Potential and even talents are not inherent in the child from the very beginning. It is formed as he grows up and begins to understand the world and people around him. Needless to say, the further development of a child’s self-esteem directly depends on the adequacy of educational processes in the family, the approach of teachers and personal experience in general.

Mechanisms such as self-control are very strongly interconnected. In particular, the formation of well-expressed self-control contributes to the ability to form a correct self-esteem. This should be taken into account, especially when it comes to the child’s first days at school and his lessons.

Of course, children of this age who are just starting to study in the first grades are practically unable to find errors in their own work, which is also important. That is why a technique is often used that allows children to perform a self-test using special samples of correctly completed tasks. The peer review method is also often indicated. This is a fairly universal method that, with a competent approach, will allow the child to develop not only self-control, but also accuracy, the ability to concentrate, a sense of responsibility, honesty, and collectivism.

It should be noted that during diagnostic psychological conversations with children, experts were able to come to the conclusion that the technique of mutual testing has a very positive effect on the educational process as a whole. When a child begins to check the work of his “neighbor,” his interest in work, motivation to study, and cognitive processes are significantly activated. Unfortunately, this method is not always possible. Most often they resort to it in mathematics, geometry, Russian, and spelling lessons in general.

Self-control– regular monitoring of the state of health, physical development and physical fitness by those involved in physical exercises and sports using simple, generally accessible techniques.

Assessment of health status, the dynamics of positive and negative changes will not be objective if it is not supplemented with self-monitoring data. Learning technology for monitoring one's health is one of the main tasks of physical education at a university, and achieving a sufficient level of self-control skills (keeping a self-control diary, correct self-assessment based on the analysis of data from this diary) is one of the goals of physical education at a university.

By regularly analyzing the state of his health, data from testing and conducting various tests, the student gets the opportunity to adjust the amount of work and rest, time for recovery, choose means of increasing physical and mental performance, and make the necessary changes to his own style and, possibly, lifestyle. All data must be recorded in a self-monitoring diary for further analysis at certain intervals: at the beginning and end of the month, semester, academic year. The main requirement: sampling and testing should be carried out at the same hours of the day, 1.5–2 hours before and after meals.

Self-monitoring consists of taking into account the following indicators: well-being, sleep, appetite, pulse, spirometry, breathing, etc. When carrying out self-monitoring, a diary is kept, a sample of which is given below (Table 12).

Table 12

Self-control diary

The form of the diary can be arbitrary. It should record both subjective indicators (well-being, sleep) and objective ones (pulse rate, breath holding time, body weight), as well as some sports results: total running time in one of the workouts, speed, test results.

The easiest way to assess the effectiveness of training is to monitor the dynamics of the development of strength, endurance and other physical qualities, as well as assessing achievements in various competitions or special tests. For example, if after six months of training your results in lifting the barbell have increased, then progress in the development of strength is obvious. If you previously covered a three-kilometer distance in, say, 18 minutes, and now you cover it in 15 minutes, then your endurance level has increased; the same if you increased the distance you ran over a certain period from 10 to 15 km.

A decrease in results in test exercises and in sports achievements indicates incorrect, insufficiently rational training: training exercises, their total volume and intensity are incorrectly selected; they do not correspond to your level of preparedness or individual characteristics.

Any activity of any organ, any change in its condition immediately affects the functioning and condition of other organs, systems and the entire organism. Muscle training, development of strength, endurance, speed, agility, flexibility - this is training of the respiratory, cardiovascular, excretory systems, specific stimulation of the central nervous system, i.e. these exercises are intended to improve health, maintain normal life functions, and increase working capacity.

All indicators of self-control can be divided into subjective and objective. TO subjective indicators include well-being, mood, sleep, appetite and pain. Feeling can be classified as good (feeling energetic, good performance), satisfactory (slight lethargy) or poor (weakness, lethargy, low performance). Well-being is a fairly informative criterion for the correct dosage of physical activity. If they correspond to the functional capabilities of the body, then the state of health is usually good. With excessive physical exertion, its deterioration is observed.

The next subjective indicator of self-control is mood. This is a mental state that is quite closely related to well-being. Here is one of the classifications of mood: cheerful, uncertain (vague, unclear), normal, depressed (depressed, sad).

Sleep is an effective means of restoring both mental and physical performance. A good night's sleep for 7–8 hours indicates optimal physical activity. Its various disturbances (frequent awakenings, shallow sleep, difficulty falling asleep, feeling of lack of sleep, etc.) are indicators that it is necessary to increase or decrease the amount of physical activity.

Appetite also characterizes the state of human health. In painful conditions or overwork, appetite usually becomes worse. If the physical activity in training corresponds to the body’s capabilities, then the appetite is good.

Another type of subjective indicators of self-control is pain. They are recorded according to their location, nature (sharp, blunt, cutting, etc.) and strength of manifestation.

TO objective self-monitoring indicators include monitoring heart rate, blood pressure, respiration, body weight, vital capacity, muscle strength and athletic performance.

Many experts recognize heart rate as a reliable indicator of the state of the circulatory system. It can be independently determined by pulse rate. When a person is at rest, it is better to measure it on the radial artery, at the base of the thumb. To do this, place the hand of the other hand on the back of the wrist, where the pulse is measured, and use the pads of the second, third and fourth fingers to find the radial artery, pressing lightly on it. The pulse rate is determined by the movement of the second hand of the clock in 10 or 15 seconds, the resulting number is multiplied by 6 or 4, respectively. This calculates your heart rate per minute.

Heart rate is a very flexible indicator and depends on age, gender, and environmental conditions. For example, college-age boys have 70–80 beats per minute, while girls’ pulse is usually 5–10 beats higher. With increasing physical fitness, heart rate gradually decreases, which indicates economization of the body’s activity. Regular heart rate measurements are one of the main requirements for self-monitoring of the functional state of the body during independent physical training. If at rest this indicator gradually decreases, and other indicators of self-control are at an optimal level, then, consequently, fitness and health improve.

Pulse measurements immediately after training allow you to assess the body's response to physical activity, and also indicate the speed of recovery processes.

Breathing at rest should be rhythmic and deep. Normally, in a healthy person, the respiratory rate ranges from 16 to 18 times per minute, in well-trained people - from 10 to 14 times per minute. To calculate your own respiratory rate, you need to place your hand on the lower part of the chest, and count each inhalation or exhalation as one breath.

To determine the functional state of the body, you can use a functional one-step test with squats. The subject rests standing for 3 minutes. Then the heart rate is calculated for 1 minute (initial heart rate). Next, the subject performs 20 squats, raising his arms forward, for 40 s. Immediately after squats, the heart rate is calculated during the first 15 seconds, recalculated by 1 minute (by multiplying by 4). The increase in heart rate after physical activity is determined in comparison with the initial one, as a percentage.

Rating (for men and women): excellent – ​​20% or less; good – 21–40; satisfactory – 41–65; bad – 66–75; very bad – 76% or more.

Students who regularly engage in physical exercise are offered the K. Cooper test, popular in many countries, which is used to assess the physical fitness of people under 30 years of age (Table 13). This test requires a 12-minute run over as far a distance as possible. It is best to hold it in a stadium with a standard track length of 400 m.

Table 13

K. Cooper test

When exercising self-control, it is necessary to monitor the increase in your sports and technical results, the increase in fitness, changes in your health and physical development. Running 100 m, standing long jump, lifting the body from a prone position and pulling up on the crossbar are carried out at the beginning and end of the academic year while students are performing control exercises. The results of control tests and assessments when testing physical qualities should be entered into a self-control diary.

Self-control has great educational and pedagogical importance, since a student who is involved in physical exercises and sports, monitoring the state of his health and physical development, takes an active part in analyzing the methodology of his educational and training sessions.

Self-control is of great practical importance for those involved in physical education and sports. It disciplines, instills self-analysis skills, and has a positive effect on the growth of sports achievements. Self-monitoring allows you to timely determine the presence of certain deviations in the health status of students and take the necessary measures to eliminate them. Its main advantage is that those who exercise, by carrying out daily self-observations, can clearly feel the beneficial effect of physical exercise on their health.

Self-control means monitoring one’s health, physical development, functional state and their changes under the influence of regular exercise. It includes observation and analysis of the body's states, carried out using objective and subjective techniques.

Objective methods of self-control

Objective techniques include techniques that can be measured and expressed quantitatively: anthropometric indicators (body length and weight, chest circumference, etc.), sports results, strength indicators of individual muscle groups.

Objective indicators:

Height is an important indicator of physical development. But it should be considered in combination with chest circumference, body weight, vital capacity of the lungs (VC) (spirometry). Measuring height is of great importance for calculating indicators characterizing the correctness, proportionality of the physique and the state of physical development.

Body weight is one of the main characteristics of a person’s physical condition and is an indicator of the development of his body. A person’s body weight is normally determined by subtracting conventional values ​​from height indicators (in cm).

Chest circumference. A well-developed chest is an indicator of good physical development and a well-known guarantee of good health. The chest circumference is examined at rest (in a pause), during inhalation and exhalation.

The difference between inhalation and exhalation is called chest excursion. It depends on the development of the respiratory muscles and the type of breathing.

Muscular strength of the arms. Arm muscle strength is measured with a dynamometer. Muscular strength of the arms depends on height, body weight, chest circumference and other indicators. On average, the relative strength of the arm muscles for men is 60-70% of weight, for women - 45-50% of weight. Deadlift muscle strength is the strength of the back extensor muscles. It depends on gender, age, body weight, and occupation. Men have significantly higher deadlift muscle strength than women. With age it begins to fall.

Spirometry. Vital capacity is the maximum amount of air exhaled after the deepest inhalation, which characterizes mainly the strength of the respiratory muscles, as well as the elasticity of the lung tissue.

The value of vital capacity varies widely among different people depending on gender, age, health status and other indicators. Physical education and sports, especially swimming, rowing, sports games, and running, help increase vital capacity.

Pulse. The level of fitness of a person and his performance largely depend on the functional ability of the cardiovascular system.

Each person has their own heart rate. At rest in a healthy, untrained man it is usually 60-80 beats/min; in women it is 5-10 beats more often.

Heart rate depends on age, body position, level of physical activity and other factors. During exercise, your heart rate always increases.

Sweating. During large muscular work, sweating helps to establish acid-base balance, regulates body temperature and is the main indicator of normal water-salt metabolism.

At rest, 36-60 g of water is released from the surface of human skin in 1 hour, and 900 g per day. Moderate exercise causes water loss per day of up to 2 liters, and with intense exercise in the heat - up to 8 liters.

Sweating depends not only on the load and air temperature, but also on the state of the nervous system. With the correct method and training regimen, sweating decreases, and body weight remains almost unchanged.

When performing speed-strength loads before and after training, it is advisable to record urgent changes:
a) functional state of the neuromuscular system;
b) biochemical composition of blood (content of inorganic phosphate in blood serum).

The athlete’s self-control should include:
daily assessment of well-being, activity and mood (see section “Indicators of the current and urgent functional state of the central nervous system”);
daily assessment of training load tolerance;
daily, immediately after waking up, a 1-minute orthostatic test and, if possible, a Ruffier test with calculation of the Ruffier index;
Q analysis of appearance (see Chapter III, section “Clinical examination methods”);
analysis of the functions of the urinary and digestive systems.
Let's look at the last question in more detail.
On average, the amount of urine excreted per day should approximately correspond to
determine the amount of liquids absorbed (water, juice, compote, soup, tea, etc.).
Normal urine is usually straw-yellow in color. If there is very little of it, and this most often indicates a lack of fluid in the body, then due to the high degree of saturation, the urine acquires a reddish-yellow color. In diseases of the liver, gall bladder and biliary tract, its color may resemble the color of beer. In people with serious pathologies of the kidneys and bladder, it looks like meat slop. A whitish-milky color means the presence of pus in the urine, which occurs with inflammation of the kidneys and the release of salts, in particular oxalates. Dark reddish, greenish and blue color may be associated with the intake of certain medications (multivitamin complexes, furazolidone - bright yellow; acetylsalicylic acid, amidopyrine - pink-red; rhubarb, Alexandria leaf - greenish), fruits and vegetables.
Urine is usually clear. Its cloudiness can be caused by the presence of salts, mucus, fats, bacteria, and a significant amount of cellular elements. Urine, as a rule, has a mild, specific odor. When urine decomposes by bacteria (in diseases of the kidneys and bladder), an ammonia odor appears.
The normal daily amount of feces in a person should be 100-200 g per day. Systematic retention of feces in the intestines for more than a day is one of the serious risk factors for progressive deterioration of health. The amount of feces increases with abundant plant food, its poor absorption (for example, with diseases of the pancreas), and accelerated intestinal motor function. It decreases with predominantly protein foods (meat, meat products), constipation and fasting.
With constipation, the stool becomes dense or takes the form of lumps (sheep feces). In such cases, in order not to miss serious intestinal diseases, a special examination should be carried out. In the case of a high fat content (mainly in diseases of the pancreas), the consistency of the stool becomes ointment-like (it is difficult to flush off the toilet).
Normal stool color is dark brown. With a plant-based diet, it can become greenish-yellow; with a dairy diet, it can become orange-light yellow. White, grayish-white, clayey or sandy feces indicate a violation of bile secretion. Against the background of a predominantly meat diet, it turns black and brown. With bleeding in the upper parts of the digestive tract, the use of bismuth preparations, activated carbon, large quantities of blueberries and black currants, the stool becomes black.
! REMEMBER! [The appearance of black stool, if you cannot associate it with the use of certain medications and foods, should be a reason for an immediate visit to the doctor.
When the intestinal microflora is disturbed (dysbacteriosis), the feces become multi-colored. In diseases of the lower digestive tract, in particular the rectum, feces may be released in small portions and be mixed with blood, mucus and pus (keep in mind: with hemorrhoids, blood is usually on the surface of the feces and is not mixed with it) . A particularly suspicious symptom of a “false friend” is the passage of feces into the underwear instead of the supposed release of gas. In this case, you should immediately
Conduct an instrumental examination of the rectum and entire large intestine.
All data obtained as a result of self-control should be entered daily into the self-control diary in parallel with the volumes of training loads of different energetic nature or different directions.

Well-being. Well-being is one of the important indicators of assessing physical condition and the effect of physical exercise on the body. Those involved in physical education usually feel unwell due to illness or when the functional capabilities of the body do not correspond to the level of physical activity performed. The state of health can be good (feeling of strength and vigor, desire to exercise), satisfactory (lethargy, loss of strength), unsatisfactory (noticeable weakness, fatigue, headaches, increased heart rate and blood pressure at rest, etc.). If you feel unwell for a significant period of time, then in such cases you should consult a doctor.

Dream. The most effective means of restoring the body's performance after physical exercise is sleep. During sleep, performance is restored. Sleep is critical for nervous system recovery. Sleep is deep, sound, and comes immediately - it has a refreshing effect on the body, causes a feeling of vigor, and a surge of strength.

Appetite. The more a person moves and exercises, the better he should eat,

as the loss of energy substances in the body increases. Appetite, as is known*, is unstable; it is easily disrupted by illness and illness, or by overwork. With large and systematic physical activity, appetite can sharply decrease. Consequently, based on appetite, a student can judge whether physical activity corresponds to the individual capabilities of the body. Meals should be regular, 3-5 times a day, balanced. Appetite can be assessed as good, satisfactory and bad (lack of appetite, aversion to food).

Fatigue. Fatigue is a physiological process that occurs normally in the body, and the greater the fatigue, the more active the recovery processes. It is a means of training, a means of increasing performance. Fatigue goes away 2-3 hours after exercise. If it lasts longer, then this should be regarded as performing a lot of physical activity during classes. Fatigue should be dealt with when it begins to move into a state of overwork, when it does not disappear the next morning after training. One of the important and difficult aspects of assessing the state of fatigue is the general emotional background of a person. In a state of heightened emotions, an interesting game, etc. students often do not notice fatigue.

Performance may be increased, normal, decreased. With proper organization of classes, correspondence of the volume and intensity of physical activity to the capabilities of the body, physical performance should increase over time.

Objective methods of self-control These include indicators of external signs of fatigue, heart rate, blood pressure, body length and weight, vital capacity, etc.

Visual observation. Assessment of physical exercise tolerance based on external signs of fatigue in combination with subjective data allows the teacher and student to judge the degree of fatigue of the body when performing physical exercises. An approximate diagram of external signs of fatigue is shown in Table 2.

Heart rate. Currently, heart rate is considered by both doctors and physiologists to be one of the main and most accessible indicators characterizing the state of the cardiovascular system and its response to physical activity. Heart rate is determined by palpation on the carotid or radial arteries after 3 minutes of rest. 10, 15 or 30 s before receiving 2 - 3 identical indicators, after which the resulting value is recalculated into min.

After active physical exertion, at high heart rate numbers (150 and above), it is advisable to determine it by the cardiac impulse at the apex of the heart or at the carotid artery.

It must be remembered that after physical activity, heart rate is determined immediately after completing the exercise, since during the first 15 seconds, heart rate can decrease by 10-20 beats/min.

Normal heart rate in young people at rest is 60-78 beats/min. In the prone position, she is 4-8 beats lower compared to men. It is lower for endurance trainees.

It is measured in the same position (sitting, lying or standing) at a certain time, immediately after sleep, before exercise after 2-3 minutes of rest, etc.

If at rest in the morning or before each lesson a student’s heart rate is constant, then we can talk about good recovery of the body after the previous lesson. If it is higher, then the body has not recovered. After exercise, heart rate should recover within 5-10 minutes. This recovery indicates optimal physical activity.

After a heavy running load, it takes longer for your heart rate to recover. If the restoration of pulse and respiratory rate continues for 20-30 minutes or more, then it is necessary to further reduce the load; in some cases, it is advisable to consult a doctor. A prolonged increase or decrease in heart rate due to poor health is one of the symptoms of fatigue or poor health.

Orthostatic test. It is recommended to widely use the active orthostatic test. To do this, calculate the heart rate in a lying position for 5-10 minutes of rest, then immediately in a standing position. The difference between the pulse rate while lying down and standing is used to judge the functional state of the cardiovascular and nervous systems. A difference of 6-12 beats is good, 13-18 beats is normal, 19-25 is the onset of overwork or pre-pathology, more than 25 beats is overwork or exacerbation of the disease.

The functional state is judged by the strength index. The higher the strength and mobility of the nervous processes, the higher the strength index. The functional state of the pulmonary system is studied using a functional test - the Stange test and others (see below). One of the important methods of self-control is following the physiological pulse curve in the lesson.

Physiological heart rate curve in the lesson. The impact of the load on the body can be judged by heart rate before classes, after the preparatory, main part of the lesson, at the end of the lesson and 10 minutes after the end of the lesson. Before exercise, your heart rate is usually 3-10 beats higher than your resting heart rate. The physiological pulse curve by the end of the preparatory part of the lesson rises to 110-125 beats/min, by the middle of the second part of the lesson to 150-160 beats/min, for athletes to 180-200 beats/min. In the final part, the heart rate is 5-10 beats higher than the initial one, and after 10 minutes it is restored to the initial level. To smoothly change the physiological pulse curve, it is not recommended to start the lesson with running, include exercises for speed, strength, with maximum intensity, and in the final part, also running and exercises at a fast pace.

Principles for assessing the impact of physical exercise on the body based on heart rate (bpm):

Heart rate - 100-130 - low intensity, recovery zone, training load threshold;

Heart rate -140-150 - the middle zone that supports fitness;

Heart rate - 150-170 - middle zone, developing intensity;

Heart rate -180-200 - high, extreme;

Heart rate no more than 170 - aerobic type of energy supply;

HR-170-190 - mixed aerobic-anaerobic type of energy supply;

Heart rate more than 190 - mixed, but predominantly anaerobic type of energy supply.

When assessing the cumulative effect, a gradual decrease or stabilization of heart rate at rest or during the same physical activity in combination with other indicators indicates an increase in the functional state of the body and the effectiveness of the training method.

Blood pressure (BP). To others An important indicator of the state of the cardiovascular system is blood pressure. In young people, the maximum systolic blood pressure (SBP) is 100-130 mm Hg, the minimum diastolic blood pressure (DBP) is 60-80 mm Hg. Art. It is recommended to measure blood pressure once every 2 months. A constant value or a decrease in blood pressure will indicate the positive effect of physical exercise on the body.

Respiratory frequency (RR). The norm is considered to be 14-16 breaths per minute (inhalation and exhalation - one breath). For those who regularly engage in physical education, it may decrease, but only slightly and range from 10-14 times per minute.

After physical exercise, the breathing rate increases sharply and can reach 50 or more breaths per minute, but the most effective breathing after exercise is observed at a frequency of 30-40 breaths per minute. RR is calculated in 1 minute by placing your palms on the lower chest and upper abdomen.

Stange's test. Hold your breath while inhaling while sitting. After 3 minutes of quiet rest, take a deep breath and exhale. Then, after inhaling as deeply as possible, hold your breath, close your mouth and pinch your nose. On average, students hold their breath for 30-50 seconds. With increasing training, this indicator increases, which indicates an improvement in the function of the respiratory and circulatory organs and characterizes, to some extent, the body’s resistance to oxygen deficiency. In case of overtraining, tiredness, exhaustion, the time of holding your breath is reduced.

Objective morpho-functional indicators based on the study of body length (height), body mass (weight), muscle strength, chest circumference, chest excursion, lung capacity, physical development indices, are most often used when assessing the cumulative effect, during repeated medical examinations.

Physical fitness. The results of control standards, their positive shift under the influence of classes, confirm that physical exercise is a powerful, indispensable health-improving and hygienic factor in strengthening their health for those involved.

Properly organized self-control during physical exercise is combined with a good mood, sound deep sleep, good appetite, positive dynamics of objective indicators, increased physical fitness, and increased athletic performance.