Effective means of development of special endurance of high-speed, power, coordination, etc.) are specially preparatory exercises, i.e. exercises in the kind of sports; special exercises performed in difficult, complicated, light and usual conditions, as much as possible approached to competitive form, structure and features of influence on functional systems of an organism, specific competitive exercises and general training means.
Most types of special endurance are largely due to the level of development of anaerobic capabilities of the body, which is why they use any exercise that includes the functioning of a large group of muscles and allows you to perform work with extreme and near limit intensity.
The following exercises are used to increase anaerobic capabilities of the body.
1. Exercises that mainly contribute to the increase of anaerobic a lactate abilities. Duration of work 10-15 s, the maximum intensity. Exercises are used in the repetition mode, in series;
2. Exercises that allow you to improve the parallel a lactate and lactate anaerobic abilities. Duration of work 15-30 s, intensity 90-100% of the maximum available;
3. Exercises contributing to the increase of lactate anaerobic capabilities. Duration of work 30-60 s, intensity 85-90% of the maximum available.
4. Exercises that allow to improve lactate anaerobic and aerobic capabilities in parallel. Duration of work 1-5 minutes, intensity 85-90% of the maximum available.
When developing stamina, it should be remembered that the same exercise, mostly cyclic in nature, can be performed with different intensity. According to this, the time limit will vary from a few seconds to several hours. The mechanisms of fatigue (and therefore endurance) in these cases will be different, and the requirements for the body will be significantly different. This means that the dosage of the load to improve endurance in uniform muscular work should be based on the knowledge of time intervals for normalization of high-speed loads in determining the intensity of motor activity, and in this regard, the zones of relative power (intensity) of physical activity should be identified.
Maximum power zone
Limit duration of work does not exceed 15-20 seconds, which is equal to the run of sections of 20-50 m at maximum speed and the work of this nature shows certain energy consumption — energy consumption per 1 s is within the range of up to 4 calories. HSC can reach 190 bpm or more, which determines the anaerobic nature of oxidation processes. And it follows that nerve-muscle activity takes place almost in oxygen-free conditions (oxygen consumption during the operation is insignificant and in relation to the oxygen demand is lower than 1/10, with a large oxygen debt of up to 8 liters). And at such work the pulse rate ceases to be an informative indicator of load dosing. Here the indicators of reaction of blood and its composition (content of lactic acid — lactate) become important. The concentration of lactate in the blood is small, less than 4.0 mmol/l. As a rule, the exercises are used in the repetition mode, in series. Due to the short duration of this work, the main energy reserve is anaerobic processes (phosphagen reserve — CRF (especially, it needs to have large reserves, because its cleavage is a fast way of ATP re synthesis) and ATP, anaerobic glycolysis (released energy during anaerobic cleavage of glucose), the rate of ATP re synthesis), and the functional reserve — the ability of nerve centers to maintain a high rate of activity.
The most intensive development of endurance in this power zone occurs in the middle school age (14-16 years — boys and 13-14 years — girls).
Rest intervals between running exercises can be 2-3 minutes, and between series — 4-6 minutes. Rest periods are filled with exercises to relax muscles, walking, alternating with breathing exercises, etc. Active rest accelerates the recovery of the body for further work. The choice of quantity of running exercises in a series and quantity of series are defined on well-being, i.e. a functional condition. Here the teacher can be guided by two main indicators: heart rate and running speed. At schoolchildren, the repeated performance of the load can be offered at a heart rate of 115-120 oud/min and the exercise can be stopped when the running speed is reduced to an average of 70-75% of the maximum speed.