Methodology of general endurance education
The most widely used cyclic exercises for the development of overall stamina are those with a duration of at least 15-20 minutes, performed in aerobic mode. They are performed in a standard continuous, variable continuous and interval load mode. The following rules are followed.
1. Availability. The essence of the rule is that the load requirements must correspond to the abilities of the occupants. Age, gender and overall fitness levels are taken into account. In the process of training after a certain time in the human body will occur changes in the physiological state, i.e., the body adapts to stress.
2. Systematic. The effectiveness of physical exercises, i.e. their impact on the human body, is largely determined by the system and sequence of influences of loading requirements. Positive changes in the education of general endurance can be achieved if the strict repeatability of load requirements and rest, as well as the continuity of the process of training will be observed. In work with beginners' days of exercise, endurance training should be combined with rest days.
3. Gradually. This rule shows a general trend towards a systematic increase in workload requirements. Significant functional changes in the cardiovascular and respiratory systems can be achieved if the load gradually increases.
Therefore, it is necessary to find a measure to increase the loads and a measure of the duration of consolidation of the achieved reconstructions in different systems of the body.
Means of developing overall endurance
The means of developing general (aerobic) endurance are exercises that maximize the performance of the cardiovascular and respiratory systems and maintain high levels of oxygen consumption for a long time. Muscle work is provided by the predominant aerobic source; the intensity of work can be moderate, large, variable; the total duration of exercises is from a few to tens of minutes.
In the practice of physical education the most diverse in form of physical exercises of cyclic and a cyclic nature are used. Exercises performed by the method of circular training (including 7-8 and more exercises performed at an average pace), etc. The main requirements for them: exercises should be performed in areas of moderate and high power of work; their duration is from several minutes to 60-90 minutes; work is carried out in the global functioning of muscles, when about 2/3 of all muscles are involved
Methods for developing overall endurance
General endurance provides the athlete with the opportunity to perform work for a long time, which is due to the high functional ability of all organs and systems of the body. It is this that determines the role of excellent preparedness in the overall endurance as the most important condition for the implementation of the training process and as a basis for the subsequent development of endurance, but in a more powerful work.
The main methods of development of general endurance are:
1. The method of merging (continuous) exercise with moderate and variable intensity load;
2. The method of repeated interval exercise;
3. the method of circular training;
4. game method;
5. Competitive method.
The uniform method is characterized by a continuous continuous mode of operation with a uniform speed or effort. At the same time, the student tries to keep the set speed, rhythm, constant tempo, magnitude of efforts, amplitude of movements. Exercises can be performed with low, medium and maximum intensity.
The variable method differs from the uniform sequential variation of the load during a continuous exercise (e.g. running) by means of directed change of speed (sometimes called the velocity or apron method), pace, amplitude of movements, forces, etc.
The interval method (a type of repeated method) involves performing exercises with a standard and variable load and with strictly dosed and pre-planned rest intervals.
The method of circular training involves performing exercises that affect different muscle groups and functional systems by type of continuous or interval work. Usually the circle includes 6-10 exercises (“stations”), which take place from 1 to 3 times.
The competitive method involves performing exercises in the form of competitions. This is one of the options for stimulating interest and activating the activities of those engaged in the field of winning or achieving a high result in a physical exercise, subject to the rules of competition.
The gaming method involves the development of endurance in the game, where there are constant changes in the situation, emotionally.
Using this or that method for education of endurance, each time define concrete parameters of loading.