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DOI: 10.14526/2070-4798-2020-15-4-55-60
Crossfit as the way of physical readiness improvement effectiveness in female students of a higher educational establishment
Yuliya A. Postolnik1*, Dmitriy M. Maltsev1, Ekaterina V. Golova1, Yurij B. Kashenkov2
1 Moscow Municipal Pedagogical University Moscow, Russia ORCID: 0000-0003-4053-2784, [email protected] ORCID: 0000-0002-6930-3101, [email protected] ORCID: 0000-0002-7221-8987, [email protected] 2Moscow Psychological-Pedagogical University
Moscow, Russia ORCID: 0000-0003-1048-0725, [email protected]
Abstract: Physical upbringing in the system of higher education is included into educational plans of higher educational establishments in all specialties as a compulsory discipline and is realized on the basis of a complex program for higher educational establishments. "Physical culture" as a discipline is directed toward physical abilities of an organism improvement. The diversity of physical upbringing means helps to use them in order to improve the level of female students' physical readiness, to form motor abilities and skills, develop physical qualities and working capacity. In order to define the effectiveness of physical qualities development we carried out the research among female students of humanitarian faculties of pedagogical University (30 people). 15 female students formed the experimental group (EG, n=i5). In the experimental group the content of "Physical culture" lessons included the system of "Crossfit" exercises. The control group included 15 female students (CG, n=i5) and studied according to the program using the means of general physical training. Materials. The article presents the results concerning the effectiveness of work connected with the use of Crossfit exercises system. It was demonstrated in female students' physical readiness increase. Research methods. Information sources analysis and summarizing, pedagogical experiment, physical readiness testing, methods of statistical data handling. Results. We revealed the differences in physical readiness level among female students of the experimental and control groups at the end of experimental work. The female students, who trained according to the experimental innovative methodology using the system of Crossfit exercises, significantly exceeded the girls from the control group according to all indices of physical readiness at the end of the experiment. Conclusion. A modern approach to physical upbringing process includes the newest system of Crossfit exercises introduction. It is directed towards all physical qualities development and is reflected in physical readiness increase and functional abilities optimization. The advantage of Crossfit exercises system is in the ability to use it for independent trainings and active rest of female students.
Keywords: female students, system of exercises "Crossfit", physical readiness, "Physical culture" discipline.
For citation: Yuliya A. Postolnik*, Dmitriy M. Maltsev, Ekaterina V. Golova, Yurij B. Kashenkov. Crossfit as the way of physical readiness improvement effectiveness in female students of a higher educational establishment. Russian Journal of Physical Education and Sport. 2020; 15(4): 47-51. DOI: 10.14526/20704798-2020-15-4-55-60
INTRODUCTION
During recent years there appeared a great amount of the training and health improving programs. They are realized in physical culture and sport sphere [2]. Among new directions of physical upbringing and sport special attention attracts Crossfit.
Crossfit is a system of circular trainings. It is formed for all physical qualities development
(strength, dexterity, endurance, quickness, flexibility). They reflect functional abilities, physical readiness, general working capacity development. Physical load of Crossfit exercises is based on three directions: cardio load, gymnastics and exercises with weight. In Crossfit highly intensive trainings are mainly directed toward functionality, the definite complex of exercises fulfillment: not taking into account time, directed toward greater amount
of work at the same time, time limit for one and the same work fulfillment. System of exercises Crossfit includes the work both with small equipment (weights, dumbbells) and with big power-oriented equipment (barbells, stuffed balls); with own weight on bars, horizontal bars, still rings, stands (outleaps, lunges); for endurance development (running, skipping rope, rowing training simulator) [10,11,12,13].
Within a short time period this direction became popular, as the system of Crossfit exercises was included into the training program of different specializations athletes as a general and special physical training [4]. Crossfit exercises and Crossfit complexes introduction into the program of physical upbringing is one of the promising pedagogical ideas. It provides educational process improvement owing to different modern means use [5,8]. It proved valid psycho-emotional state indices [1, 6], physical and functional readiness improvement [3,5], anthropometric results change [9], motivational readiness for discipline realization [7].
In working hypothesis we supposed that Crossfit exercises introduction into educational process of "Physical culture" discipline among female students of a higher educational establishment would help to make physical upbringing process rational. It would provide health improvement, organism physical and functional abilities increase.
MATERIALS AND METHODS
30 female students of the first course from philology faculty of Moscow Municipal Pedagogical University took part in the research work. These
students were chosen with the help of random sampling and divided into two sub-groups (15 people each)- experimental group (EG) and control group (CG). All girls went through medical check-up, were in the main medical health group and were allowed to attend physical culture lessons. The identity of the group was proved by physical readiness indices. They were measured at the beginning of the experiment (p > 0,05).
The experiment was held during 20182019 academic year in terms of the "Physical culture" discipline program in "Sports games" unit. It included technical, tactical training and general physical training in order to realize All-Russian physical-sports complex "Ready for Labor and Defense" (RLD) at a high level. During each practical lesson time was given for physical qualities development. The duration of "Physical culture" lessons was 2 academic hours twice a week.
In the control group exercises for physical readiness improvement were held with the help of general physical training means and by means of circular training.
The experimental program included fitness-direction "Crossfit" means, directed toward physical readiness increase. Crossfit exercises fulfillment was planned during the main part of the lesson, which was no more than 15 minutes, each group of exercises could alternate from 1 to 3 motor actions. Each first lesson of the month included the group of multi-structural exercises, which included cardio load (M):
Variations of the combination (M):
- jumping over a speed rope;
- double jumps over a skipping rope;
- even running 200 m (400 m; 600 m; 800 m);
- shuttle run 4x9; (3x10; 3x10; 5x10)
The second lesson of the month included the group of gymnastic exercises (G/G):
Variations of the combination (G/G): Squat stop, lying position, jump up / arm-pumping exercises; Pull-up from a front hang / body downward tilt from a stand;
Arm-pumping exercises from back leaning on a gymnastic bench / Exercises on still rings (legs lifting till 90 0);
Jumping on a stand / hanging on the wall bars, change of grasp (8 meters);
Body lifting into sitting position from back posture / Climbing a sloping gymnastic bench (angle 20-300) in squat position;
The upper shoulder girdle lifting, from lying of chest position / Moving along a gymnastic bench lying on chest moving up with hands (15 meters);
The third lesson provided the group of power-oriented exercises fulfillment with the weight (W/W):
_Variations of the combination (W/W):_
- Stuffed ball throwing (weight 4 kg) for 2,5-3 meters / dumbbell swings;
- Stuffed ball throwing into the wall (from squat position, ball forward, with further legs straightening and ball throwing into the wall upward )/ Taking the bar on the chest;
- Stuffed ball throwing (weight 2 kg) from sitting position, behind the neck (rom the chest) for distance / lunges with a dumbbell;
- Step-pace on a gymnastic bench or other height with dumbbells / Bar snatch;
- Deadlift with a bar / squatting with a bar;
- bar thrust / dumbbell swings
The fourth (and the fifth) lesson included "triplet" variations. It is the combination of three anc more different movement, following the structure (M/G/W): cardio load/ the means, including different actions with own weight/ the exercises, which include all kinds of deadlifts.
Variations of the combination (M/G/W): - Double jumps / Body lifting into sitting position from back posture / Step-pace on a gymnastic bench or other height with dumbbells;
- Shuttle run / Jump over the ball or other height / Stuffed ball throwing (weight 2 kg) from sitting position, over the head for distance
As there was a great amount of exercises of each type it was suggested to combine them (M/M, W/W, G/G).
This program provided the method of strictly regulated exercise.
RESULTS AND DISCUSSION
We revealed that in both groups lessons organization had a traditional form. The content of the lessons corresponded with the main program of "Physical culture" discipline; the exercises for physical readiness increase in both groups were
used as the addition to the main topics.
At the end of the experimental work we organized a control testing of physical readiness in girls of the control and experimental groups. The effectiveness of the created methodology was defined according to the changes in physical qualities development level: speed-power oriented (standing long jump, shuttle run, 100 meters running); power endurance (body lifting from lying position; arm-pumping exercises), general endurance (200 meters running); flexibility (lean forward from a standing position) (table).
Table - The average physical readiness indices comparison in female students from the control and experimental groups at the end of the experiment
Physical readiness indices Group P
Experimental n = 15 Control n =15
X + n X + n
Shuttle run 3x10 / s 7,0+0,37 8,2+0,61 < 0,05
2000 meters run / m 10,4+16,24 11,0+0,83 < 0,05
100 meters run / s 16,4+0,65 17+0,63 < 0,05
Standing long jump / cm 185,6+5,03 171,5 + 11,6 < 0,05
Arm-pumping exercises / quantity 16,0+2,69 12,2+2,86 < 0,05
Body lifting from lying position, quantity / 60 sec. 46,2+2,5 40,4+3,73 < 0,05
Lean forward from a standing position / cm 17,6+2,28 15,7+12,72 < 0,05
The comparative analysis of the physical readiness received results in the control and experimental groups showed that in all held tests for physical readiness the representatives of the experimental group had higher results, than the girls from the control group (p<0,05), the difference in the average indices of the experimental group was especially significant in power endurance exercises - arm-pumping exercise; speed-power oriented exercises - Body lifting from the initial lying position; standing long jump.
CONCLUSION
Physical upbringing process improvement in female students of a higher educational establishment on the basis of "Crossfit" system of exercises helped to create a mindset for a healthy life style, helped to vary the forms of motor activity, master a new system of practical abilities and skills. They provide health preservation and strengthening, physical qualities and functional systems of an organism development. They are reflected in active physical-sports and social-professional activity. Modern Crossfit fitness-system introduction gave an opportunity to form motivational-axiological attitude of female students not only to "Physical culture" discipline, but to mass sport development.
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Author's information:
Yuliya A. Postolnik - Candidate of Pedagogics, Associate Professor; Moscow Municipal Pedagogical University, 129226, Russia, Moscow, the 2nd Selskokhozyaistvenyi proezd, House 4, e-mail:postolnik. [email protected]
Dmitrij V. Maltsev - Principal of Water Kinds Sport School, Moscow Municipal Pedagogical University, 129226, Russia, Moscow, the 2nd Selskokhozyaistvenyi proezd, House 4, e-mail: [email protected] Ekaterina V. Golova - Candidate of Pedagogics, Associate Professor; Moscow Municipal Pedagogical University, 129226, Russia, Moscow, the 2nd Selskokhozyaistvenyi proezd, House 4, e-mail: golovaea@ mgpu.ru
Yurij B. Kashenkov - senior teacher; Moscow Psychological-Pedagogical University, 127051, Russia, Moscow, Sretenka str., House 29, e-mail: [email protected]
