Hello everyone. Surely you have heard about such a physical quality as endurance, and it is about it that will be discussed, and more specifically about what is meant by human endurance. I will describe this quality in detail, and also try to illuminate it from each side. So let's get started.

As you probably already know, all our organisms have a set of certain qualities: strength, flexibility, speed, agility and endurance. Of course, each of these qualities is individual, but still, four of them have something in common, but endurance is kept, so to speak, "apart".

Do you have the question “Why?” In your head when they tell you that you cannot drink during training? Surely there was. And this is due to endurance: how exactly - I'll tell you below. Although, it is worth noting that those who say this are only half right - you can and should drink during strength training, but not during strength training, and even then not in all cases.

What does endurance mean?

Endurance is the ability of a person (body, if you will) to perform the same work for a certain time without a drop in efficiency and quality of work. In this case, exercise.

Someone has more stamina, but someone has to develop it. For this there are many, special aerobic programs and much more. But it is worthwhile to understand that endurance is general, and sometimes it is special. Do you want to ask how they differ? For God's sake, it's not hard for me to tell.

General

Let me give you an example. Before the beginning of all classes in general, you could run, for example, a kilometer without slowing down, shortness of breath. At the same time, you did some exercise (for example, regular squats) 25 times, after which you noticed that you could not do it again. Well, that's it - for the sake of simplicity of explanation.

And so every day you start to run not a kilometer, but a kilometer and a hundred meters, two hundred meters, three hundred ... and so on. After about a month of such constantly increasing runs, you noticed that already during squats you are not limited to 25 repetitions, but are able to complete all 50. This is general endurance. And believe me, it is not limited only to the working capacity of the legs, that is why it is general.

By running, you have increased the performance of your legs, although you have not done a day using squats. By the way, a similar example applies to any other exercise.

Special

Oh, it's a little simpler here. Special endurance targets a specific area, part or parts of the body.

That is, if you perform daily curl of arms with dumbbells for biceps with small weights, but with a large number of repetitions, then in a month your results will differ significantly from the initial ones.

Although, if you try to run more than a kilometer, then you will not succeed (I mean without much tension, forcing yourself). That is, exercises for the biceps did not affect the endurance of the legs, the respiratory system in any way, but only limited the endurance of the arms. This is the special one.

Why can't you drink?

So our body is arranged that while running, walking, cycling and other activities associated with the active participation of the respiratory system in it, you cannot take water, in particular, in large and medium quantities. This affects stamina - it decreases.

I will not describe the entire chain of events in the body. Believe me, it's not interesting. But there is a gap: you can take one or two small sips or rinse your throat, wet your tongue.

Therefore, if your warm-up before strength training consisted of running or working on an orbit track, jumping rope, then I do not recommend that you immediately pour a lot of water into yourself - this will not do the good. Another thing is drinking after a hard approach in the bench press, squats with a barbell. Do you understand what I mean?

What other qualities cannot be used to develop endurance

First, I will tell you with what qualities, as a rule, endurance develops "shoulder to shoulder". This is quickness and agility. It is with them in tandem that it is easiest to develop endurance.

Flexibility is a little more complicated. Honestly, I have no idea how to do this (I mean to develop these two qualities at the same time). How does it look like? Stretching exercises while running or swimming? Therefore, I cannot give an exact answer to this question.

But with what it is definitely not worth training endurance in parallel, it is with strength. Not only will you fail, but you will also waste your time in vain. These are completely different qualities, like the temperaments of a choleric and a melancholic. Of course, some endurance develops simultaneously with strength and vice versa, because there is absolutely nothing pure. Even the same temperaments. But still, you shouldn't engage in such "nonsense".

Just take it on faith that strength and endurance are trained separately. For example, for the first six months you were actively involved in strength exercises with high weights and low repetitions. And then they suddenly decided to switch to low weights and high reps, although they continued to use the same exercises. So it turns out that strength was trained first, and then endurance.

Conclusion

Well, you and I have found out what is meant by human endurance, with what qualities you can and with what qualities you cannot train, and also established the fact that endurance can decrease from excessive intake of water.

I say goodbye to you: subscribe to my blog updates, share this article with your friends on social networks, and also leave your comments. Goodbye to everyone.

Best regards, Vladimir Manerov

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BASIC CONCEPTS OF PHYSICAL QUALITY ENDURANCE. Endurance, its types and indicators Endurance in sports is the body's ability to resist fatigue during prolonged exercise. The level of endurance development is primarily determined by the functional capabilities of the cardiovascular and nervous systems, the level of metabolic processes, as well as the coordination of the activities of various organs and systems.

The so-called economization of body functions plays a significant role in this. At the same time, endurance is influenced by the coordination of movements and the strength of mental, especially volitional processes of the athlete. Endurance is the ability to perform work of a given nature for as long as possible. One of the main criteria of endurance is the time during which a person is able to maintain a given intensity of activity. Using this criterion, endurance is measured directly and indirectly.

The direct method is when the subject is asked to perform a task and the maximum time for working with a given intensity is determined (before the speed starts to decrease). But it is almost impossible. The indirect method is most often used. An indirect method is when endurance is determined by the time it takes to overcome a sufficiently long distance (for example, 10000m). Since working capacity in motor activity depends on many factors, in particular, on speed and power abilities of a person, two types of endurance indicators should be taken into account: absolute and relative, partial. For example: see Appendix 1. In practice, there are 2 types of endurance: general and special.

General endurance is the ability to perform muscular efforts of relatively low intensity for a long time. Overall endurance 85-100% sports performance. One of the most important features of general endurance is the ability to carry a wide range, i.e. general endurance, developed by means of running training and manifested in running, is highly correlated with the results in cross-country skiing, walking.

It is believed that general endurance is the basis for the development of all other types of endurance manifestations. Manifestation of general endurance depends on sports technique (primarily on the efficiency of working movements) and on the athlete's ability to “endure”, ie. to resist the oncoming fatigue by concentrating volitional efforts.

The biological basis of general endurance is the aerobic capacity of the athlete's body. The main indicator of the consumption of aerobic capacity is the maximum oxygen consumption (MOC) in liters per minute. Special endurance is the ability to exercise muscle efforts in accordance with the specificity (duration and nature) of a specialized exercise. In middle-distance running, special endurance (in this case, it is also called speed endurance) is manifested in maintaining the required speed at a distance.

The manifestation of special endurance depends on several physiological and psychological factors. The main physiological factor is anaerobic capacity. 1.2. Development of endurance Indicators of endurance in children of primary school age are not significant. For example, the power of work, which can be maintained for 9 minutes, in children of 9 years old is only 40% of the power maintained by adults for the same time. However, by the age of 10, children become capable of repeatedly repeating high-speed actions (for example, an accelerated 30 m run with short rest intervals) or low-intensity work (slow, relatively long run) without pronounced signs of a decrease in working capacity. The development of endurance, like other physical abilities, at different stages of the body's maturation occurs unevenly (see Appendix 2). The first significant increase in the duration of running with the specified intensity is observed in girls at 9 years old, in boys at 10 years old; then at 12 and, respectively, at 13 years old; for boys at the age of 16 this indicator of endurance is the most significant, for girls after 14 years, the duration of running decreases every year, if you do not carry out directed training.

Contrary to the previously widespread point of view, modern research and practice of children's sports convince that already in primary school age it is necessary to influence the development of different types of endurance, primarily endurance in work of moderate and variable intensity, which does not impose special requirements on anaerobic - glycolytic capabilities of the body. Endurance education must be given sufficient attention in all forms of physical education work with children - in general physical training according to the school curriculum, in extracurricular activities and especially in sports training of young athletes.

Naturally, when solving the problem of endurance education in school years, it is necessary to carefully take into account the large age differences in the body's adaptive reactions to increased physical exertion.

Experiments on animals have shown that prolonged loads can slow down the weight gain of a growing organism, suppress the functions of the endocrine glands, and cause a number of pathological processes. Loads aimed primarily at developing endurance are permissible only with systematic qualified medical and pedagogical control. When developing endurance in younger schoolchildren, they most often use outdoor games, including briefly intense repetitive motor actions with plot pauses, and then games with increased motor density.

With a sufficiently skillful regulation of the mode of physical activity of those who go in for games, especially sports, they can significantly contribute to the development of endurance of various types, including endurance in continuous work of a cyclical nature.

This effect is most significantly manifested in the first stages of physical education.

However, playing activity does not allow for a sufficiently directed and strictly dosed effect on individual factors that determine various types of endurance. Hence, the desire to use, already at the first stages of endurance education, a number of such means and methods that make it possible to provide precisely dosed effects (running at various distances, skiing and other cyclic exercises, as well as serially performed gymnastic and other general preparatory exercises organized in the form of "circuit training"). According to research data (A.N. Makarov), it is advisable to start training endurance in running among schoolchildren of 11-12 years old with cross-training and even running at a speed of 2-3 m / sec 200-400-meter segments of the distance repeatedly in alternation with accelerated walking (30-50m at a pace of 150 steps per minute). As a rule, as a result of regular engagement in such exercises for 1-2 months, it is possible to significantly increase the duration of the distances run. After that, an additional variable run is introduced, which is dosed according to the scheme: 200-400 m with a speed of 2-3.5 m / sec and 30-50 m of accelerated running (4-4.5 m / sec). With systematic training, the total mileage covered in such exercises can reach 2-3 km in some sessions, and the length of the cross distance - 10 km (for boys 11-12 years old). As the organism matures, an ever wider range of exercises is used to develop endurance - cyclic (running at various distances, skiing, skating, cycling, rowing, etc.), acyclic and mixed.

Moreover, the main organizational and methodical form of using acyclic and mixed exercises for these purposes is circular training according to the method of long-term continuous and intensive work.

In the process of developing endurance in children, it is extremely important to create optimal conditions for the functioning of the oxygen supply systems of the body. For this purpose, in unity with the basic endurance exercises, special breathing exercises are used, they strive to conduct classes in an atmosphere rich in oxygen (in an open area, in a park, in a hall with powerful ventilation, etc.). One of the defining features of the methodology of endurance education in the school period is a gradual transition from influences aimed mainly at increasing the aerobic capabilities of the body (in terms of education of the so-called general endurance), to the education of special endurance in exercises of various nature, including submaximal and maximum power.

Endurance education among young athletes is carried out at the same time, naturally, depending on the specifics of sports specialization.

Taking into account the peculiarities of the age dynamics of endurance in girls, noted above (a drop in its indicator after 14 years), they are provided with less significant loads “on endurance” than in boys (for example, if the initial TRP standard in cross-country running for boys and girls 10-11 years old are almost the same, but in swimming they do not differ at all, then for girls 16-18 years old, not only is the cross distance that is two times less than that of boys, but also a lower speed of overcoming it - 0.5 and 1 km at a speed of about 4.2 4.8 m / s, respectively). At the same time, for girls, it is necessary to provide for such a system of exercises that would exclude a regression of endurance in them at senior school age. CHAPTER 2.

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Endurance

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Introduction

Endurance is necessary in one way or another when performing any physical activity. In some types of physical exercises, it directly determines athletic performance (walking, running on medium and long distances, cycling, long-distance skating, cross-country skiing), in others, it allows you to better perform certain tactical actions (boxing, wrestling, sports games etc.); thirdly, it helps to endure repeated short-term high loads and provides quick recovery after work (sprint running, throwing, jumping, weightlifting, fencing, etc.).

In addition, endurance is necessary for athletes and not only during the competition, but also to perform a large amount of training work, so as not to get tired of prolonged warm-up and long waiting between starts, for faster recovery. The main task in the development of endurance among young athletes is to create conditions for a steady increase in general aerobic endurance on the basis of various types of motor activity, provided for mastering in compulsory physical education programs.

There are also tasks for the development of speed, power and coordination-motor endurance. To solve them means to achieve a versatile and harmonious development of motor abilities. Another task arises from the need to achieve the highest possible level of development of those types and types of endurance that play a particularly important role in certain sports.

The purpose of the course work: To identify, according to scientific and methodological data, the optimal method for the development of endurance.

Coursework objectives:

1. According to scientific and methodological literature, analyze the following concepts:

Physical qualities

· endurance

Types of endurance

Physiological mechanisms of manifestation and development of endurance

Physiological reserves of endurance

2. Determine the means and methods for the development of general and special endurance;

3. Consider tests to determine the level of endurance development.

Chapter 1. Characterization of endurance as a physical ability

Definition of concepts: "physical qualities", "endurance" its factors of manifestation and indicators

Physical qualities- these are innate (genetically inherited) morphological and functional qualities, thanks to which the physical (materially expressed) activity of a person is possible, which receives its full manifestation in purposeful motor activity.

There are 5 basic physical qualities: strength, speed, agility, flexibility and endurance.

Endurance is one of the main physical qualities.

Endurance as a motor quality, there is a person's ability to perform any motor activity for a long time without reducing its effectiveness.

Endurance Is the ability to perform work without changing its parameters (for example, without reducing the intensity, accuracy of movements, etc.) (A.P. Skorodumova, 1984).

Endurance Is the ability to resist physical fatigue during muscular activity.

An even more open definition of endurance is given by N.G. Ozolin. He believes that in general endurance is characterized as the ability to perform work for a long time at the required level of intensity, as the ability to fight fatigue and effectively recover during and after work.

Based on different points of view of the authors and proceeding to a holistic understanding of various scientific knowledge about endurance as a physical ability, and on the basis of this it can be concluded that the duration of work is ultimately limited by the onset of fatigue, endurance can also be defined as the body's ability to overcome the onset of fatigue.

Fatigue- This is a functional state of the body that arises as a result of prolonged and strenuous activity and is characterized by a temporary decrease in working capacity, changes in body functions and the appearance of a subjective feeling of fatigue. Fatigue occurs after a certain period of time after the start of work and is expressed in a decrease in strength and endurance of muscles, deterioration in coordination of movements, in an increase in the expended energy when performing the same work, in a slowdown in the speed of information processing, memory impairment, difficulty in concentrating, switching attention and etc., i.e. in increased difficulty or inability to continue activities with the same efficiency.

Fatigue Is a subjective experience of signs of fatigue. It occurs either as a result of fatigue of the body, or as a result of monotony of work. The reason for this is the different levels of endurance. For the development of endurance, it is important to form a positive attitude towards the appearance of fatigue in athletes and to teach psychological techniques to overcome it.

There are four types of fatigue:

1. Mental (solving problems in mathematics, playing chess, etc.);

2. Sensory (fatigue of analyzer activity. Example: fatigue of the visual analyzer in shooters, etc.);

3. Emotional (as a result of emotional experiences. The emotional component of fatigue always takes place after performances at important competitions, exams associated with overcoming fear, etc.);

4. Physical (as a result of muscle activity), divided into:

a. Local (local) fatigue - when less than 1/3 of the total volume of body muscles took part in the work;

b. Regional fatigue - muscles are involved in the work, constituting from 1/3 to 2/3 of the total volume of the muscles of the body;

v. General (global) fatigue - when working more than 2/3 of the muscles of the body.

The duration of motor activity fulfillment until the development of complete fatigue can be divided into two phases:

1. Compensated fatigue phase, characterized by progressively deepening fatigue, despite the increasing difficulties, a person can maintain the same intensity of work for some time due to greater, than before, volitional efforts and partial changes in the biomechanical structure of motor actions (for example, a decrease in length and an increase in the pace of steps when running);

2. Decompensated fatigue phase when a person, despite all efforts, cannot maintain the required intensity of work. If you continue to work in this state, then after a while there will be a "refusal" to perform it;

The ratio of the duration of these two phases is different: in people with a strong nervous system, the second phase is longer, with a weak nervous system, the first phase. In general, the endurance of both can be the same. From what has been said, the most important role of an athlete's volitional qualities follows, for they are the result of his conscious activity. Volitional tension, due to which the intensity of work is maintained, is a common component for all types of endurance. And therefore volitional qualities to a large extent determine the effectiveness of training and the success of participation in competitions that require great, sometimes extreme endurance.

Endurance is necessary in one way or another when performing any physical activity. In some types of physical exercises, it directly determines athletic performance (walking, running on medium and long distances, cycling, long-distance skating, cross-country skiing), in others, it allows you to better perform certain tactical actions (boxing, wrestling, sports games etc.); thirdly, it helps to endure repeated short-term high loads and provides quick recovery after work (sprint running, throwing, jumping, weightlifting, fencing, etc.).

The measure of endurance is the time during which muscular activity of a certain nature and intensity is carried out.

The degree of endurance development can be judged on the basis of two groups of indicators:

1. External(behavioral), which reflect the effectiveness of human motor activity during fatigue:

For any physical exercise, the external indicator is the magnitude and nature of changes in various biomechanical parameters of a motor action (length, frequency of steps, repulsion time, accuracy of movements, etc.) at the beginning, middle and end of work. Comparing their values ​​in different periods of time, determine the degree of difference and give a conclusion about the level of endurance. As a rule, the less these indicators change towards the end of the exercise, the higher the level of endurance.

External indicators of endurance in cyclic types of physical exercises:

· The distance covered at a given time (for example, in the "hour run" or in the 12-minute Cooper test);

· The minimum time to overcome a sufficiently long distance (for example, running 5000 m, swimming 1500 m);

· The greatest distance when moving at a given speed "to failure" (for example, running at a given speed of 6.0 m / s)

External indicators of endurance in playing types of activity and single combats measure the time during which the level of the given efficiency of motor activity is carried out.

External indicators of endurance in difficult coordination activities associated with the fulfillment of the accuracy of movements (gymnastics, figure skating, etc.), the indicator of endurance is the stability of the technically correct performance of the action.

2. Internal(functional), which reflect certain changes in the functioning of various organs and systems of the body, ensuring the performance of this activity.

Internal indicators of endurance: changes in the central nervous system, cardiovascular, respiratory, endocrine and other systems and organs of a person in conditions of fatigue.

The level of development and manifestation of endurance in various types of motor activity depends on a number of factors:

1. The energy potential of the body, includes the amount of energy resources that the body has;

2. The functional potential of various body systems (respiratory, cardiovascular, central nervous system, endocrine, thermoregulatory, neuromuscular, etc.);

3. The speed of activation and the degree of coordination in the work of the above-mentioned systems, which ensure the exchange, production and restoration of energy in the process of work;

4. Stability of physiological and mental functions allowing to maintain the activity of the functional systems of the body to unfavorable shifts in the internal environment of the body caused by work (an increase in oxygen debt, an increase in lactic acid in the blood, etc.). The ability of a person to maintain the given technical and tactical parameters of activity, despite the growing fatigue, depends on functional stability;

5. Economical use of the energy and functional potential of the body. It determines the ratio of the result of the exercise and the cost of achieving it. Usually, efficiency is associated with the energy supply of the body during work, and since the energy resources (substrates) in the body are almost always limited either due to their small volume, or due to factors that complicate their consumption, the human body seeks to perform work at the expense of a minimum of energy consumption. At the same time, the higher the qualifications of an athlete, especially in sports requiring the display of endurance, the higher the efficiency of the work performed by him;

6. Preparedness of the musculoskeletal system;

7. Perfection of technical and tactical skill, depending on the level of possession of technique or rational tactics of competitive activity;

8. Personal and psychological characteristics that have a great influence on the manifestation of endurance, especially in difficult conditions (motivation to achieve high results, interest in work, the properties of temperament, the level of maximum mobilization of such volitional qualities as dedication, perseverance, perseverance, endurance and skill tolerate unfavorable shifts in the internal environment of the body, perform work through "I can not", etc.), i.e. associated with personality traits, characteristics of mental processes and mental states;

9. Age-sex and morphological;

10. External conditions of activity, i. E. environment and heredity (genotype). A person's tendency to work for endurance is predetermined by the structure of his muscles (the predominance of red fibers in them). General (aerobic) endurance is moderately strongly conditioned by the influence of hereditary factors (heredity coefficient from 0.4 to 0.8). The genetic factor also significantly affects the development of the anaerobic capabilities of the body. High heredity rates (0.62-0.75) are found in static endurance; for dynamic strength endurance, the effects of heredity and environment are approximately the same. Hereditary factors have a greater effect on the female body when working at submaximal power, and on the male body when working at moderate power. And also the development of endurance is exerted by environmental factors: air temperature, relative humidity, ultraviolet radiation, atmospheric pressure, but the mountain climate has the greatest influence. The optimal altitude at which it is advisable to train endurance is a zone from 1500 to 2500 m above sea level.

The development of endurance occurs from preschool age to 30 years (and to loads of moderate intensity and above). The most intensive growth is observed from 14 to 20 years.

These factors are important in many types of motor activity, but the degree of manifestation of each of them (specific weight) and their ratio are different depending on the characteristics of a particular activity. Therefore, all experts agree that there are various forms of endurance manifestation, which are grouped according to one or another characteristic. In practice, the abundance of all forms of endurance manifestation is usually reduced to two of its types: general and special.

Types of endurance

Distinguish between general and special endurance. The first is a part of the general physical fitness of an athlete, the second is a part of special fitness.

According to Skorodumova A.P., if the work performed is non-specific, then the ability to perform it without changing the parameters is called general endurance, and if the work is more specific, it is called special. Let's consider these concepts in more detail.

General endurance Is the ability of a person to perform any work of moderate intensity for a long time and effectively, involving the global functioning of the muscular system (more than 2/3 of the body muscles are involved in the work) and making rather high demands on the cardiovascular, respiratory, central nervous system and other systems. Secondly, it is the ability to perform work with low intensity for a long time due to aerobic sources of energy supply. Therefore, it is also called aerobic endurance . Thirdly, Matveev L.P. believes that the term "general endurance" means the totality of the functional properties of the organism, which constitute the nonspecific basis of the manifestations of working capacity in various types of activity. Fourthly is the ability of a person to perform long-term and effective work of a non-specific nature, which has a positive effect on the development of specific components of a person's working capacity, due to an increase in adaptation to loads and the presence of the phenomena of "transfer" of training from non-specific types of activity to specific ones. For example, a person who can withstand a long run at a moderate pace for a long time is able to perform other work at the same pace (swimming, cycling, etc.), since the level of development of the body's aerobic capabilities is a decisive factor in them.

The level of development and manifestation of general endurance is determined by the following components:

· Aerobic capabilities of energy supply sources (due to the use of oxidative reactions of oxygen);

Aerobic capacity depends on:

a. aerobic capacity, which is determined by the absolute and relative value of the maximum oxygen consumption (MOC);

b. aerobic capacity - the total amount of oxygen consumption for the entire work.

· The degree of economization of the technique of movements (biomechanical);

· The level of development of volitional qualities.

Different authors give their own definition of endurance, but they all agree that general endurance is understood as the ability of a person to perform any work for a long period of time and without reducing its performance efficiency.

According to Zh.K. Kholodov, V.S. Kuznetsov. consider that general endurance is the basis of high physical performance required for successful professional activity; plays a significant role in optimizing life, acts as an important component of physical health, and besides, general endurance serves as the basis for the development of special endurance, which means that it is necessary for every athlete, as a solid foundation, a base on which to go to any another type of activity of a narrower focus.

Special endurance- this is the ability to effectively perform work in a certain work or sports activity, despite the arising fatigue. Secondly, the term "special endurance" means the ability to withstand fatigue under specific loads, especially with the maximum mobilization of the body's functional capabilities for achievements in the chosen sport. Thirdly, Ozolin N.G. believes that special endurance is not only the ability to fight fatigue, but also the ability to complete the task most effectively in conditions of a strictly limited distance (running, skiing, swimming and other cyclic sports) or a certain time (football, tennis, boxing, water polo, etc.). Fourthly, it is endurance in relation to certain motor activity.

Special endurance is a multi-component concept because the level of its development depends on many factors and is determined by the peculiarities of the requirements for the athlete's body during exercise in the chosen sport, and is determined by the specific preparedness of all organs and systems of the athlete, the level of his physiological and mental capabilities in relation to the type of motor activity.

The level of development and manifestation of special endurance depends on a number of factors:

1. General endurance;

2. The speed of expenditure of resources of intramuscular energy sources;

3. Of particular importance is the ability of an athlete to continue the exercise in case of fatigue due to the manifestation of volitional qualities;

4. Techniques for mastering a motor action associated with the rationality, economy of technique and tactics, i.e. technical and tactical skill.

5. The capabilities of the neuromuscular apparatus;

5.1. Speed ​​capabilities (speed and flexibility of working muscles);

5.2. Coordination abilities (accuracy of movements);

5.3. Power qualities and development of other motor abilities;

According to Zh.K. Kholodov, V.S. Kuznetsov. special endurance is classified:

1. According to the signs of a motor action, with the help of which a motor task is solved (for example, jumping endurance);

2. According to the signs of motor activity, in the conditions of which the motor task is solved (for example, game endurance);

3. By signs of interaction with other physical qualities (abilities) necessary for the successful solution of a motor task (for example, strength endurance, speed endurance, coordination endurance, etc.).

However, there are no such motor actions that would require the manifestation of any form of endurance in its pure form. When performing any motor action, various forms of endurance are manifested to one degree or another. Each form of display of endurance, in turn, can include a number of species and varieties. Naturally, endurance is unique in different sports. In practice, it is often called endurance speed, play, swimming, power, jumping, etc. Analysis of literary sources shows that at present more than 20 types of special endurance can be named.

Speed ​​endurance manifests itself mainly in activities that make increased demands on the speed parameters of movements in the zones of submaximal and maximum power of work, for a long time without reducing the effectiveness of actions.

Strength endurance Is the ability to perform work for a long time without reducing its effectiveness, requiring a significant manifestation of strength. Secondly, it is the ability to overcome a given force voltage for a certain time. Depending on the mode of muscle work, static and dynamic strength endurance can be distinguished.

Static strength endurance- the ability to maintain muscle tension for a long time without changing posture. Usually, only certain muscle groups work in this mode. Here there is an inverse relationship between the magnitude of the static effort and its duration - the greater the effort, the shorter the duration.

Dynamic strength endurance usually determined by the number of repetitions of an exercise and significant muscle tension at a relatively low speed of movement. With age, strength endurance to static and dynamic strength efforts increases.

Coordination endurance- this is endurance, which is manifested mainly in motor activity, characterized by the performance for a long time by a variety of complex technical and tactical actions (sports games, gymnastics, figure skating, etc.).

There are also playing, jumping, swimming endurance and other types of special endurance, each of which is characteristic of some kind of labor, household, physical activity or sports exercise.

Different types of endurance are independent or little dependent on each other. For example, you can have high strength endurance, but insufficient speed or low coordination endurance.

Do you ever find yourself choking when climbing stairs or feeling very tired while doing strength training? It is somehow unsportsmanlike to queue up for the elevator or finish an exercise earlier than it should be. Let's look for a better solution and talk about how to develop endurance.

What is endurance

With the goal of building endurance, it is not enough to just do some random exercise. You need to understand what this quality is and how it is conditioned.

To understand how to increase the body's endurance, you have to plunge a little into the essence of this term.

Stamina itself can be divided into two categories:

1. General. The term speaks for itself - it is the ability to perform cyclic physical work of average complexity and severity for a long time (run, jump, ski, pedal, etc.). That is, this word can characterize a kind of traditional understanding of endurance in most people. The level of development of this type of endurance (also called aerobic endurance) determines the amount of oxygen that the body can use per unit of time.
2. Special. Clarifications are already underway here. When we talk about special endurance, we mean resistance to a specific type of physical activity. The concept of special endurance includes terms such as strength, speed-strength and speed endurance. Power, in turn, is divided into dynamic and static. Next, we will analyze all these types in more detail.

General endurance

General physical endurance forms the basis for special development. Therefore, if so far ordinary jogging is difficult for you, train it. With the experience of training, a person's endurance increases.

To increase your physical endurance, do any exercise without weights (or with minimal weight) for a minimum of twenty minutes. You can do jogging, swimming, cycling, aerobics.

The longer the class time, the more resilient you will become. However, it is better to limit yourself to 1, 5-2 hours maximum. The load should be predominantly uniform, without peaks. In this case, your heart rate should be within 60–80% of your heart ratemax.

Special endurance

Here we include everything that goes beyond the concept of general endurance. As mentioned earlier, this type of endurance is subdivided into speed, speed-strength and strength.

It is worth noting that all these types are very arbitrary. Indeed, in fact, there are no exercises that in their pure form increase only speed or only strength endurance.

Static and dynamic

Raise your hand with 5 kg dumbbells parallel to the floor, hold it. How long can you keep it? Feel how the muscles of the shoulder begin to burn, then a tremor appears, and the hand falls by itself. The amount of time you can keep your arm raised will be determined by your static special endurance.

Now take the dumbbell again (it can be heavier) and start slowly doing biceps curls. In this case, the duration of your set is determined by dynamic endurance.

In other words:

• If you need to hold something motionless for a long time - we are talking about static. An example is holding a weight in your hand.
• If you need to perform an exercise in multiple repetitions, we are talking about dynamic endurance. In other words, what is meant by a person's endurance in this case: how long he can do dynamic work.

Strength endurance

Strength endurance determines your ability to perform work with an effort close to maximum for as long as possible.

For example, let's say you squat with a heavy barbell. The more repetitions you can do in the first and subsequent sets in the correct technique without losing weight, the higher your strength endurance. Considering that weights are used close to maximum when working for strength and mass, each additional squat is already a feat.

Energy reserve in the muscle What does the development of strength endurance depend on?

The first is the amount of energy that your muscles can spend to do the job. The more energy you have, the more resilient you are. Muscles can receive this very energy in different ways. Let's look at them in order to understand where we can "add" it.

1. For the first 3-5 seconds, the body breaks down the stored ATP molecules. This energy is enough for the first most powerful repetition. To continue working, you need to take more energy somewhere.
2. Here, the creatine phosphate contained in the muscles is used. It breaks down and more ATP is formed. We can work on this fuel for about a minute more. During rest, the reserves of creatine phosphate are partially restored, which gives energy for the next set.
3. Then the process of glycolysis starts (the breakdown of glucose for energy). With intensive power work, the process is anaerobic (anoxic). The body receives glucose either from the glycogen contained in the muscles, or banally from the bloodstream (you recently ate fast carbohydrates). Due to anaerobic glycolysis, you can work for another minute and a half. But there is one problem here. As a breakdown product, lactate or lactic acid is formed in the muscles. We feel an unpleasant burning sensation, pain and this interferes with working further. We grow weak and complete the exercise. If the muscle is well washed with blood, the lactate is washed out from it. That is why during the rest between approaches it is recommended to stretch, walk around the hall, move your arms and legs, and not sit motionless on the bench.
4. The body also has such a way to generate energy as aerobic glycolysis (the breakdown of glucose in the presence of oxygen). But it is typical for long-term loads of medium and low intensity. Therefore, it has nothing to do with strength endurance.

In terms of increasing strength endurance, creatine phosphate reserves are of interest. There is such a sports supplement - creatine. It allows you to increase the amount of this substance in the muscles, respectively, make them more enduring.

It is also worth noting that during regular strength training, the body itself increases the energy resources of the muscles, trying to compensate for the load. I think you've met the concept of supercompensation. Consequently, your training history plays a big role. And, an important point - the loads should be close to maximum.

That is, to develop strength endurance, try to do at least one more repetition in the approach. Let the working weight be lower, but output the number of repetitions from 6-8 to 10-20. In other words, we increase the number of repetitions, to some extent reducing the weight.

Another important point - to improve the blood supply to the muscles, and, therefore, to quickly remove lactate from them after a set - do cardio and stretching. When working with hardware, this is also important.

Muscle Effort Coordination Everything is simple here. To lift the barbell, you need to include several large muscle groups and many small ones. The more harmoniously they work, the easier it is for you to squeeze out the weight.

1. First, follow the correct technique. Everything has long been invented by professionals, you just need to follow the rules. Strength training technique is a key success factor. Then you use your muscles exactly as required to achieve the best results. Feel free to practice lightweight movements. This practice will make your life much easier when working with heavy equipment.
2. Second, coordination is achieved with experience. More practice means better results.

Nerve conduction of muscles The correct name of the term is innervation. Basically, this quality determines how well your muscles respond to signals from the brain.

This physical quality develops with practice. The more you exercise, the more controllable your body becomes.

Speed ​​endurance

The key to determining a quality such as speed endurance is how long you can move at a certain speed without muscle fatigue and poor technique. That is, the key factor is precisely the speed, and your movements must correspond to it.

Speed ​​endurance plays a significant role in running, skiing, swimming, and more.

It is no secret that in the same running, the distances can be different, and, accordingly, the intensity with which the athlete performs the movements will also differ. Short distances run as fast as possible (traffic is most intense), and on long sections of the path it is important to save energy (traffic intensity is lower).

Therefore, they talk about speed endurance using the so-called power zones.

In different power zones (with different intensity of movements), the body's fatigue occurs in different ways. But, the main principle at which the development of speed endurance occurs is the excess of the usual load at a given distance.

That is, if you are jogging, you can not just run your usual distance, but increase your speed and increase the distance itself.

At the same time, with an increase in the intensity of movements, at a certain moment the body can no longer receive all the energy it needs in an aerobic way (it crosses the aerobic threshold) and switches on anaerobic mechanisms. Accordingly, we are talking about the predominant development of either aerobic or anaerobic endurance.

Also, anaerobic endurance is trained using oxygen masks, which artificially reduce the supply of oxygen with each breath. Some athletes practice high-altitude training, because the higher you are above sea level, the more rarefied air you have to breathe.

The methodology for developing endurance is different for each coach and athlete, however, the general principles can be traced in most cases.

Speed-strength endurance

This type of endurance is typical for such sports as football, hockey, combat sports, etc. In fact, it is the body's ability to perform active high-intensity actions at high speed for a long time. The nature of the load is interval - sharp efforts are interspersed with periods of uniform load.

Exercises are well suited for developing this type of endurance, where high-intensity explosive load alternates with periods of moderate intensity uniform load. For example, it can be alternating jumps with running, running with a sharp change of direction, interval training.

Psychological aspect

To develop endurance as a physical quality, you need not only intention, but also willpower. Without it, any attempt to improve oneself will fail. By the way, willpower is the same endurance, but mental. And it can be developed just as much as muscle endurance.

Motivation helps to compensate for the lack of will, which is also an incentive to action. To achieve the result, in addition to it, a clear plan of action will be required. Keep a small exercise diary in which you record the results of each activity. Then it will be interesting to see your progress.

Also, these tapes will one day spur you on when you want to give up. After all, basically a person looks ahead at the path that he has to go, and not at the one already passed. And sometimes you just need to look at what a huge amount of work has already been done in order to find the strength not to quit and continue on.

Ministry of General and Professional Education of the Russian Federation

Kaluga State Pedagogical University

them. K.E. Tsiolkovsky

Institute of Social Relations

ENDURANCE DEVELOPMENT METHODS ON THE EXAMPLE OF MEDIUM DISTANCE RUNNERS

Kaluga 2008

Introduction .. 3

CHAPTER 1. BASIC CONCEPTS OF PHYSICAL QUALITY ENDURANCE. 5

1.1. Endurance, its types and indicators. 5

1.2. Development of endurance. 7

CHAPTER 2. METHODS OF ENDURANCE TRAINING IN LONG-TERM TRAINING OF MEDIUM DISTANCE RUNNER .. 11

2.1. Endurance training method. eleven

2.2. The stages of long-term training for middle distance runners. 24

2.3. Types of runners training throughout the long-term training process. 29

Conclusion .. 36

Used literature .. 39

Appendix 1.41

Appendix 2.42

Introduction

Many people think that running at medium and long distances is beyond their strength. Indeed, even when trying to run a relatively short distance, they choke, their heart beats wildly. It tingles in the side, the face turns red or, on the contrary, turns pale.

What Jurgen Haase says about this: “There is nothing surprising here, since untrained people cannot run. Anyone who intends to go to the start should train for a long time and regularly. Do not smoke or consume alcoholic beverages, since nicotine and alcohol weakens the body. Anyone who wants to train in middle and long distance running must be healthy, strong and strong-willed, since each race is overcoming his own weakness. Feet become wadded, heavy, as if the soles are filled with lead. "

The problem of developing and maintaining a high level of endurance among middle distance runners is one of the most urgent in modern sports. In elite sports, the search for the most rational use of loads and rest is of great importance. Currently, the athlete is provided with a huge knowledge base in the field of training middle distance runners. At the heart of the comprehensive training of a middle distance runner is the interdependence of all human qualities, the development of one of them positively affects the development of others, and vice versa, the lag in the development of one or several qualities retards the development of the rest.

The physical training of a runner is divided into general and special. Special training is preparation directly for the competition at one or several adjacent distances according to the aptitudes of the athlete. It consists in developing a high level of endurance and speed.

If a person performs any rather strenuous work, then after a while he feels that it becomes more and more difficult to do it. From the outside, this can be objectively noted by a number of visible signs, such as tension in facial muscles, the appearance of perspiration. Despite the growing difficulties, a person can maintain a certain intensity of work due to great volitional efforts. This state is called the phase of compensated fatigue, and if, despite the increased volitional efforts, the intensity of work decreases, then this is the phase of decompensated fatigue.

Depending on the specifics of the types of activity, several types of fatigue are distinguished: mental, sensory, emotional, physical. Although, one way or another, components of types of fatigue are represented in any activity. Fatigue is expressed in an increase in the difficulty or inability to continue activities with the same efficiency.

Purpose: to study the methodology for the development of physical quality endurance

Object: physical fitness of athletes

Subject: the process of sports training for the development of endurance as a special physical quality for middle-distance runners.

To consider the methodology for the development of special endurance in running at medium distances.

Analyze the influence of a special quality endurance on the achievement of high results.

Consider the types of training for runners.

Research method: review and analysis of scientific literature.

CHAPTER 1. BASIC CONCEPTS OF PHYSICAL QUALITY ENDURANCE

1.1. Endurance, its types and indicators

Sports endurance is the body's ability to resist fatigue during prolonged exercise.

The level of endurance development is primarily determined by the functional capabilities of the cardiovascular and nervous systems, the level of metabolic processes, as well as the coordination of the activities of various organs and systems. The so-called economization of body functions plays a significant role in this. At the same time, endurance is influenced by the coordination of movements and the strength of mental, especially volitional processes of the athlete.

Endurance is the ability to perform work of a given nature for the longest possible time

One of the main criteria of endurance is the time during which a person is able to maintain a given intensity of activity. Using this criterion, endurance is measured directly and indirectly.

The direct method is when the subject is asked to perform the task and the maximum time for working with a given intensity is determined (before the speed starts to decrease). But it is almost impossible. The indirect method is most often used.

An indirect method is when endurance is determined by the time it takes to overcome a sufficiently long distance (for example, 10000m).

Since working capacity in motor activity depends on many factors, in particular on speed and power abilities of a person, two types of endurance indicators should be taken into account: absolute and relative, partial.

For example: see appendix 1.

In practice, there are 2 types of endurance: general and special.

General endurance is the ability to perform muscular efforts of relatively low intensity for a long time. Overall endurance 85-100% sports performance.

One of the most important features of general endurance is the ability to carry widely, i.e. general endurance, developed by means of running training and manifested in running, is highly correlated with the results in cross-country skiing, walking.

It is believed that general endurance is the basis for the development of all other types of endurance manifestations.

Manifestation of general endurance depends on sports technique (primarily on the efficiency of working movements) and on the athlete's ability to “endure”, ie. to resist the oncoming fatigue by concentrating volitional efforts.

The biological basis of general endurance is the aerobic capacity of the athlete's body. The main indicator of the consumption of aerobic capacity is the maximum oxygen consumption (MOC) in liters per minute.

Special endurance is the ability to exercise muscle efforts in accordance with the specificity (duration and nature) of a specialized exercise.

In middle-distance running, special endurance (in this case it is also called speed endurance) manifests itself in maintaining the required speed at a distance.

The manifestation of special endurance depends on several physiological and psychological factors. The main physiological factor is anaerobic capacity.

1.2. Development of endurance

Endurance indicators in children of primary school age are negligible. For example, the power of work, which can be maintained for 9 minutes, in children of 9 years old is only 40% of the power maintained by adults for the same time. However, by the age of 10, children become capable of repeatedly repeating high-speed actions (for example, an accelerated 30 m run with short rest intervals) or low-intensity work (slow, relatively long run) without pronounced signs of a decrease in working capacity.

The development of endurance, like other physical abilities, at different stages of age maturation of the organism occurs unevenly (see Appendix 2).

The first significant increase in the duration of running with the specified intensity is observed in girls at 9 years old, in boys at 10 years old; then at 12 and, respectively, at 13 years old; for boys at the age of 16, this indicator of endurance is the most significant, for girls after 14 years, the duration of running decreases every year, if you do not carry out directed training.

Contrary to the previously widespread point of view, modern research and practice of children's sports convince that already in primary school age, it is necessary to influence the development of different types of endurance, primarily endurance in work of moderate and variable intensity, which does not impose special requirements on the anaerobic - glycolytic capabilities of the body. ...

Endurance education must be given sufficient attention in all forms of physical education with children - in general physical training according to the school curriculum, in extracurricular activities and especially in sports training for young athletes.

Naturally, when solving the problem of endurance education in school years, one must carefully take into account the large age differences in the adaptive reactions of the body to increased physical exertion. Experiments on animals have shown that prolonged loads can slow down the weight gain of a growing organism, suppress the functions of the endocrine glands, and cause a number of pathological processes. Loads aimed primarily at developing endurance are permissible only with systematic qualified medical and pedagogical control.

When developing endurance in younger schoolchildren, they are most often used by outdoor games, including short-term intense repetitive motor actions with plot pauses, and then games with increased motor density. With a sufficiently skilful regulation of the mode of physical activity of those who go in for games, especially sports, they can significantly contribute to the development of endurance of various types, including endurance in continuous work of a cyclical nature. This effect is most significantly manifested in the first stages of physical education. However, playing activity does not allow for a sufficiently directed and strictly dosed effect on individual factors that determine various types of endurance. Hence, the desire to use, already at the first stages of endurance education, a number of such means and methods that make it possible to provide precisely dosed effects (running at various distances, skiing and other cyclic exercises, as well as serially performed gymnastic and other general preparatory exercises, organized in form of "circuit training").