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INFLUENCE OF FITNESS ON PHYSICAL DEVELOPMENT
Kisel V.A.
Chelyabinsk State University, Chelyabinsk, Russia. Email: kusya0101@mail.ru
Abstract: the state of the problem of fitness technologies in English-language sources is Considered. This review focuses on the importance of fitness in physical development. The authors consider the problem of the correct approach to the development of physical abilities using fitness technologies.
Relevance: at the moment, the problem of developing physical qualities through fitness is very popular. There are a huge number of fitness centers around the world, and new ones are constantly appearing. Young and middle-aged people enjoy visiting fitness centers.
Goal, objectives: the goal is to review the state of this area of physical activity. Identify the reasons for the high demand for fitness centers and their services. Consider the fan of fitness center services and their impact on a person's physical fitness.
Research materials and methods: English-language sources were used as materials. Methods: analysis, review of scientific sources in English.
Results and discussion: The most important components of fitness, as well as fitness technologies that will allow you to achieve good results in the physical improvement of a person, are identified.
Keywords: fitness, endurance, muscle strength, body composition
Fitness helps to improve various aspects of the body's physical development. To ensure that the load is balanced, you should pay attention to all the components of fitness. After all, this is how the physical development of the body will be quite effective and healthy. To approach the issue of improving physical capabilities through fitness in a comprehensive way, we will look at several components of fitness.
Five components of fitness
These fitness components are the blueprint for the American College of sports medicine (ACSM) physical activity guidelines and serve as a useful tool for organizing and performing well-balanced workouts.
Five components of fitness:
- Cardiovascular endurance
- Muscle strength
- Muscular endurance
- Flexibility
-Body composition
Creating a fitness plan that includes each of these elements can help you get the most health benefits from your daily life. The centers for disease control and prevention (CDC) has linked regular physical activity to a re-
duced risk of heart disease, type 2 diabetes, certain cancers, improved bone health, improved mental health, and improved quality of life with age. [3. P. 56]
Cardiovascular endurance Generally, most people simply perform various cardiovascular exercises and endurance exercises, but do not have a system or method that provides clear testing criteria and guarantees certain benefits after certain results are achieved. However, there is a system that is based on the body's oxygen test, which predicts amazing health benefits for those who have been continuously undergoing an oxygen test for more than 60 years. These benefits include 4 hours of excellent sleep (naturally and effortlessly), a natural desire for exercise, a significant increase in cardio endurance, and many other effects. To experience these effects, you need to change the way you breathe or retrain your automatic (unconscious) breathing [1. P. 5].
Cardiovascular endurance is defined as the ability of the heart to provide oxygen to the muscles for an extended period of time during exercise. Elite endurance athletes always have a very high maximum oxygen consumption
(usually more than 70 ml / kg / min for men). Maximum oxygen consumption is mainly a hereditary factor. Therefore, in order to become an Olympic champion, you need to have has superior genes. However, regardless of your current BMD, optimal training and proper breathing during the day can increase it by 15-20 units. Let's see how to do it [2.With.18].
Oxygen enters through the breath, so you need to find out an ideal or optimal model of breathing at rest and during exercise, providing the maximum amount of oxygen to the muscles of the body [5.With.7].
Clinical experience of over 150 Soviet and Russian doctors with sick patients and high level athletes suggests that people with more frequent and deep breathing at rest, reduced cardiovascular fitness and the level of oxygen in the cells.
If you pay close attention to the breathing of well-trained and healthy elite athletes at rest and during training, you may notice that they breathe slower and less frequently in both situations. (Note that millions of people believe that deeper breathing or more air improves the delivery of oxygen to cells, but hundreds of clinical studies have shown that hyperventilation reduces the transport of oxygen to the body's cells.) rest.
Cardiovascular endurance (also known as cardiorespiratory endurance or aerobic fitness) refers to our body's ability to efficiently consume oxygen and deliver it to our body's tissues through the heart, lungs, arteries, blood vessels, and veins. By regularly performing exercises that challenge your heart and lungs, you can:
- Maintain or even improve the efficient delivery and absorption of oxygen by your body's systems
- Maintain cellular metabolism
- Get rid of the physical problems of everyday life
Given that about 630,000 people die from heart disease in the United States every year, it is especially important to start a training program that improves the state of the cardiovascular system. Running, walking, Cycling, swimming, dancing, circuit training, and Boxing are just some of the many workouts aimed at improving heart health [4.P.9] ACSM.
Recommendations for physical activity require at least 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous exercise.
What is important, of course, is consistency. It may seem like a lot, but 150 minutes is just 20-30 minutes of exercise a day, five to seven days a week, depending on how much motivation you have.
Muscular endurance
Muscle endurance is one of two factors that affect overall muscle health. Think of muscle endurance as the ability of a specific group of muscles to continuously contract against a given resistance. [6. P. 14]
Types of muscle endurance
In strength training, muscle endurance refers to the number of repetitions of a single exercise that you can do without stopping and resting. Examples include how many times you can do a full squat, squat, or bicep flexion with a light or moderate weight before breaking the shape.
The specific type of muscle endurance used during cardiovascular activities such as running, swimming, or Cycling is commonly referred to as cardiovascular endurance or cardiorespiratory endurance and is different from the definition of strength training. [7 p. 57]
Endurance training for these types of physical activities strengthens the body's energy systems, muscle fibers, and capillaries that can withstand long periods of physical exercise, such as a marathon or 100-kilometer bike ride.
Measurement of muscular endurance
The American College of sports medicine recommends testing muscle endurance as well as testing muscle strength when you start a strength training program. The results will help the trainer set the right intensity and load for your exercises. A push-up test is often performed to measure upper-body muscle endurance. You do as many push-UPS as you can. There is a modified push-up test for women. [8 p. 23]
It can also be a temporary test to see how much you can complete in a minute. You can compare how well your results match others in your age and gender category. By tracking this number over time, you can see an in-
crease or decrease in upper body muscle endurance.
Increase muscle endurance
The American College of sports medicine recommends using a low-intensity strength training program to improve muscle endurance. The weight load should be less than 50% of the maximum number of repetitions (the maximum weight that you can use for one repetition of the exercise). This is a load of light to moderate intensity. You perform a relatively large number of repetitions, from 15 to 25 per set, for one or two sets.
To increase your endurance for cardio-respiratory training, such as running and Cycling, gradually increase the time you spend in this exercise at a moderate pace. Although this results in muscles that are adapted to endurance, it is commonly referred to as cardiovascular endurance.
The choice of exercises
The exercises you choose should work out large muscle groups or several muscle groups before fatigue, which encourages changes in the muscles that increase endurance. A muscle endurance program can include a variety of exercises, including exercises for one or two limbs, or one or two joints. Programs can develop a combination of sequencing for beginners, intermediate and advanced levels of training.
Loading and volume
The facts show that loading is multidimensional and different programs can be used. For beginners and intermediate level of training: use relatively light loads in the range of 10 to 15 repetitions. For advanced training: for multiple sets of exercises, you can use different load strategies ranging from 10 to 25 repetitions per set or more in a progressive program leading to a larger total volume [9 p. 28].
Rest period
Short periods of rest should be used to train muscle endurance. For example, 1-2 minutes for sets with a large number of repetitions (from 15 to 20 repetitions or more) and less than 1 minute for sets with a moderate number of repetitions (from 10 to 15 repetitions). Circuit training is good for developing local muscle endurance, and rest periods
should only fill the time needed to move from one training station to another [20 p. 13].
Frequency
The frequency of training for muscle endurance is similar to training for building larger muscles:
- Training for beginners: 2-3 days a week, training the whole body.
- Intermediate training: 3 days a week for full-body training and four days a week when using separate programs for upper and lower body training.
- Extended training: use a higher frequency, from four to six days a week, if the training is divided into muscle groups.
Repetition rate
Depending on the number of repetitions, you can use different reduction rates.
Deliberately slow speeds: use when performing an average number of repetitions (from 10 to 15).
Medium to high speed: they are more effective when you train with a large number of repetitions, such as 15 to 25 or more [10 P. 7].
training of muscular endurance should be associated with your target activity, whether it is squats with a barbell or running a marathon.
Long-distance cyclists are a Prime example. To constantly pedal a bike over a long distance, often on steep climbs, cyclists need to develop fatigue-resistant leg and buttock muscles. This is evidence of a high level of muscular endurance. Similarly, holding the bar to develop body strength is another example of muscular endurance. The longer you can contract your abs and keep your body in a stable position, the more stamina you have in your hips, abs, and shoulders.
The extent to which you choose to focus on muscle endurance should depend directly on your own health or fitness goals. It is important to understand that muscle endurance depends on the muscle group.
This means that you can develop a high level of endurance in some muscle groups (for example, bicyclists who increase leg endurance), without having to develop the same level of endurance in other muscle groups, depending on your needs [11 P. 5].
Muscle strength
Muscle strength refers to the amount of force that a muscle can produce with a single
maximum effort. The size of your muscle fibers and the ability of your nerves to activate muscle fibers are related to muscle strength. It is measured during muscle contraction. Building muscle strength helps align the body, makes it easier to perform everyday activities, and increases metabolism. [19 P. 22]
You might think that muscle strength is just how strong we are: how much weight we can carry, how many pounds we can lift in the gym, or how many push-UPS we can do during a workout. But the true definition of muscle strength is a little more complicated.
According to the American Council on exercise (ACE), muscle strength is the ability to generate the maximum amount of muscle strength when performing a particular exercise. But there are other factors that affect how strong you are and how much strength you have to perform everyday tasks or exercises. ACE provides definitions of these terms related to muscle strength:
- Muscle endurance: the ability to build and maintain muscle strength over a period of time.
- Muscle strength: the ability to create enough force to move the weight in the shortest possible time.
For example, the number of push-UPS you can do in one minute depends on your muscle strength, as well as your muscle strength and muscle endurance.
What happens in your body to create the power effect depends on several factors. The size of the muscle and the ratio of fast and slow-Contracting fibers in this muscle make up one component. Then neural communication is key, since motor neurons must coordinate in their firing so that the signal fibers contract simultaneously. Strength also depends on the muscles that support joint movement well, including the health of joints, bones, ligaments, and tendons [12 P. 11]/
Recommendations for exercises to strengthen the muscles
The 2018 U.S. Department of health and human services physical activity Guide for Americans recommends:
Children and adolescents: physical activity to strengthen muscles at least three days a week.
Adults and seniors: moderate-to-high-intensity muscle strengthening exercises that involve all major muscle groups, two or more days a week.
Measurement of muscle strength
The maximum REP test (1PM) is a standard test used to measure muscle strength. During the 1PM test, the trainer performs one repetition of one exercise to see how much weight he or she can lift using the correct lifting technique. There is a Protocol for this test, which is usually performed using a bench press to assess upper-body strength and a leg press to assess lower-body strength [13 p. 3].
How to pass the 1pm test
In physical therapy, the therapist can measure muscle strength in two ways. In manual muscle testing, the client resists pressure from the therapist to push a part of the body (such as your arm) in a certain direction. This is evaluated on a five-point scale. You can also use a dynamometer device when the customer presses it to apply force, which is then measured in pounds or kilograms [14 p. 18].
Improving muscle strength
The best way to build muscle strength is to take part in a weight training program. Some call it strength training or"weightlifting." But you don't have to lift weights to improve your muscles. You can perform simple exercises with your own weight at home to build muscle and build strength. Strength training improves both the size of your muscle fibers and the ability of your nerves to interact with your muscles. As your muscles get bigger when training with weights (muscle hypertrophy), they also become more coordinated and able to perform movements that require strength [15 p. 12].
How long does it take to build muscle strength? After three to four weeks of weight training or strength training, you will probably notice that your muscles are getting stronger. In addition, you may notice greater muscle definition. That is, your muscles become "defined", and they are easier to see on the body. But the definition of muscle also depends on your body fat level. If your muscles are getting bigger but you are still carrying too much fat, you may not see the sculpted muscles on your body. To improve both
muscle shape and muscle strength, you need to combine dietary changes to burn fat with a weight-training program to build muscle.
The right start
Before you start weight training, talk to your doctor to make sure there are no restrictions or changes that you need to follow to stay safe. If you are new to training, ask for help. A few sessions with a qualified trainer can help you get off to a good start to achieve sustainable results [18 p. 11].
Benefits of building muscle strength
When you improve your muscle strength and musculature, you get many different benefits, especially if you are trying to lose
Flexibility
Flexibility is the range of motion in a joint or group of joints, or the ability to effectively move the joints over the entire range of motion. Flexibility training includes stretching exercises to lengthen the muscles and may include activities such as yoga or tai Chi. Increased flexibility can help you move more comfortably throughout the day. You probably know what it means when someone says they're flexible. This usually means they can reach up to their toes or bend deep in a squat. But defining flexibility is more difficult than just being able to do a single stretch. According to the U.S. surgeon General's report on physical activity and health, flexibility is defined as "a health-related component of physical fitness that refers to the range of motion available in the joint."
Range of motion
This means that every joint and muscle group in your body can have a different range of motion (ROM) or a different level of flexibility. Some parts of your body can be very tense, which means that the muscles seem short and limited.
Some parts of your body may seem very relaxed, and you will be able to lengthen and move these muscles freely. For example, you may have very flexible hamstrings that allow you to bend over and touch your toes. But the hip (quadriceps) muscles can be tense (inflexible), so it may be harder for you to stand up straight or bend back.
Many people who work in the office all day develop inflexible hips as a result of sitting all day. This is one of the reasons why
health experts recommend getting up and moving for a few minutes every hour.
Stretching improves flexibility. But you don't need to spend hours stretching to take advantage of flexibility training. You can sign up for a stretching class or watch an online video dedicated only to stretching exercises to improve your range of motion throughout your body. These programs usually start with a light warm-up to increase your body's internal temperature. They then progress through a series of stretching exercises to lengthen the muscles of the feet, legs, thighs, and torso, and finally through the head and neck [16 p.
15].
Types of stretching
Static stretching: you move to a position that lengthens the target muscle and hold this position for 15-60 seconds. It's best to remember to breathe every time you stretch.
Dynamic stretching: you enter and exit a position that lengthens the target muscle. Dynamic stretching involves moving through the entire range of joint movements, slowly or quickly, to simulate functional activity.
Active isolated stretch (AIS): you move the joint over the entire range of motion, holding the end point only briefly, then return to the starting point and repeat. Many athletes and people involved in sports use active isolated stretching to prevent injuries or muscle imbalances.
Tips for adding flexibility
You don't need to attend a special class to train your flexibility. Many athletes simply add a few minutes of stretching at the end of their daily workout to relax their muscles and improve their range of motion. Or you can spend 5-10 minutes stretching in the morning after you get out of bed. Just a few minutes of flexibility training each day can be beneficial. Another way to improve flexibility is to perform various cardio and strength exercises (also called cross-training). For example, a lunge strengthens the quadriceps muscle of one leg, but lengthens (stretches) the hip joint of the other. Various swimming movements increase the flexibility of the upper back and torso. And walking strengthens the lower body, but also increases the flexibility of the hip joint.
Those who include flexibility training as part of a balanced fitness program receive many benefits. Stretching exercises can help reduce stress and improve your body's movement and well-being throughout the day. Increased flexibility can even improve your posture.
All these benefits help you move more frequently throughout the day and burn more calories. So if you're trying to lose weight, it's wise to include flexibility exercises in your weight loss program.
Body composition
Body composition is the ratio of fat to lean mass in your body. A healthy body composition is one that includes a lower percentage of body fat and a higher percentage of fat-free mass, which includes muscles, bones, and organs. Knowing your body composition, you will be able to assess your health and fitness. Often, you will measure your body composition at the beginning of a weight loss or fitness program, and then check it periodically to track your progress. The body consists of two types of mass: fat and non-fat.1 Here are some key differences between them:
Body fat: it can be found in muscle tissue, under the skin (subcutaneous fat), or around organs (visceral fat). Some fat is necessary for overall health. "Essential fat" helps protect internal organs, stores fuel for energy, and regulates important body hormones. But you may also have excess fat stores and non-essential body fat deposits [16 p. 17].
Low-fat mass: this includes bones, water, muscles, organs, and tissues. It can also be called a non-greasy fabric. Low-fat tissues are metabolically active, meaning they burn calories for energy, but fat deposits are not.
Body fat percentage is a measure of body composition that shows how much of your body weight is fat. The percentage of your body without fat is the mass without fat. There are normal ranges of body fat that differ for men and women.
Weighing on a regular scale does not affect your body composition. Regular scales can't tell how much of your total weight is made up of water, fat, or muscle. To find out if your body is healthy, you should evaluate your body fat percentage. You can do this by tak-
ing simple measurements and entering them into the body fat percentage calculator.
Athletes tend to have less fat, which can be useful for sports such as running and Cycling. But a very low percentage of body fat is a health problem. For example, the triad of an athlete increases the risk of injuries and health problems. These include eating disorders, amenorrhea, and reduced bone mass with an increased risk of stress fractures and osteoporosis [17 p. 14].
If you are overweight or obese, you have an excessive amount of body fat and a high percentage of body fat. If your body fat percentage is too high, you can improve your body composition by gaining muscle mass by building muscle and bones, as well as by losing excess fat.
How to measure body composition
There are several ways to find out your body fat percentage at home, at the gym, or at your doctor.
Bioelectric impedance
Bioelectric impedance can be measured using portable devices and BIA scales that you step on like a normal scale. These tools pass a small electric current through your body.1 Fat, water, and lean tissue interfere with the passage of current in different ways to give readings.
Skin fold measurements
Skin fold measurement is a method that is often used by fitness trainers or as part of a weight loss program. The caliper measures various parts of your body, and then the calculation helps translate them into body fat percentage.
Dex scan
DEXA scans, or two-energy x-ray absorptiometry scans, are performed in medical settings and can also be used to check bone density.
Hydrostatic weighing
Hydrostatic weighing is a method in which you must completely submerge yourself in water. This gold standard for measuring body fat involves immersion in a tank of water. It's harder to find a clinic or gym that offers this service.
Factors affecting body composition
Your body composition can also be affected by factors that you can't control:
Age: people lose muscle mass with age2 if they don't maintain it with sufficient strength training. This leads to a slower metabolism.
Genetic predisposition: it plays a role in whether you are naturally thin or have a tendency to retain fat, including where you store it.
Hormones: they can affect the formation of the human body.
Gender: women have more fat than men, as this is a natural way to prepare for pregnancy and breast-feeding.
Should I change my body composition?
If your body fat percentage is too high, you can try to reduce it to improve your health, athletic performance, and well-being.
Conclusion. Fitness is a highly demanded service. Fitness helps to maintain the physical condition of the body at a good level, to be in physical shape. Helps to raise the mood, performance and good physical condition. Fitness contributes to the normalization of five components: increases cardiovascular endurance; develops muscle strength; raises muscle endurance; develops flexibility; promotes normalization of body composition.
References
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Финансирование. Исследование не имело спонсорской поддержки. Конфликт интересов. Автор заявляет об отсутствии конфликта интересов.
Для цитирования: Kisel, V.A. Influence of fitness on physical development / V.A. Kisel // Актуальные проблемы педагогики и психологии. 2022. Том 3. № 9. С. 33-41.
Information about the author Kisel Victoria Alexandrovna
Chelyabinsk State University, Chelyabinsk, Russia. E-mail: kusya0101@mail.ru
ACTUAL PROBLEMS OF PEDAGOGY AND PSYCHOLOGY 2022, vol. 3, no. 9, pp. 33-41.
ВЛИЯНИЕ ФИЗИЧЕСКОЙ ПОДГОТОВКИ НА ФИЗИЧЕСКОЕ РАЗВИТИЕ Кисель В.А.
Челябинский государственный университет, Челябинск, Россия. E-mail: kusya0101@mail.ru
Аннотация: Рассматривается состояние проблемы фитнес-технологий в англоязычных источниках. Этот обзор посвящен важности физической подготовки в физическом развитии. Авторы рассматривают проблему правильного подхода к развитию физических способностей с использованием фитнес-технологий.
Актуальность: на данный момент проблема развития физических качеств с помощью фит-неса очень популярна. По всему миру существует огромное количество фитнес-центров, и постоянно появляются новые. Люди молодого и среднего возраста с удовольствием посещают фитнес-центры.
Цель, задачи: цель состоит в том, чтобы проанализировать состояние этой области физической активности. Определите причины высокого спроса на фитнес-центры и их услуги. Рассмотрим преимущества услуг фитнес-центра и их влияние на физическую форму человека. Материалы и методы исследования: в качестве материалов использовались англоязычные источники. Методы: анализ, обзор научных источников на английском языке. Результаты и обсуждение: Определены наиболее важные составляющие фитнеса, а также фитнес-технологии, которые позволят вам добиться хороших результатов в физическом совершенствовании человека.
Ключевые слова: фитнес, выносливость, мышечная сила, состав тела
Сведения об авторе
Кисель Виктория Александровна
Челябинский государственный университет, Челябинск, Россия. E-mail: kusya0101@mail.ru
Поступила в редакцию 12.08.2022. Прошла рецензирование и рекомендована к опубликованию 10.09.2022.
Это произведение доступно по лицензии Creative Commons «Attribution-NonCommercial» («Атрибуция - Некоммерческое использование») 4.0 Всемирная -https://creativecommons.org/licenses/by-nc/4.0/
