THE DOSAGE OF PHYSICAL ACTIVITY IN STUDENTS’ SKI TRAINING CLASSES Текст научной статьи по специальности «Науки об образовании»

ПЕДАГОГИЧЕСКИЙ ОПЫТ_

TEACHING EXPERIENCE

УДК 796.1 DOI 10.47475/2500-0365-2022-17218

ББК 75.1

THE DOSAGE OF PHYSICAL ACTIVITY IN STUDENTS' SKI TRAINING CLASSES

S. A. Yarushin

Chelyabinsk State University, Russia, Chelyabinsk

The article addresses the necessity of forming technical methods and operations in the organisation of ski training within the framework of physical education of students. The importance of mastering technical skiing skills for optimal dosing of the exercise load in ski training sessions is highlighted. The article provides the analysis of the mechanisms for the acquisition of special qualities for the effective mastering of this kind of skill, with regard to the recreational orientation of these exercises.

Keywords: Ski training, physical activity dosing, health promotion.

Relevance. Skiing, as a subject or section in physical education disciplines, is included in the state physical education curricula of many educational institutions. It is especially important to organise and conduct skiing lessons in regions where the snowy winter period lasts five months or more, such as the Ural region. The competent conduct and organization of educational and training sessions, competitions, seminars, excursions, hikes and other activities related to ski training and skiing in educational and physical education institutions (schools, universities, sports schools, departments of physical culture) helps to improve health, improve sport performance and enhance the qualifications of specialists in the field of physical education and sport.

In recent years, the economic, political and social crises in the country inevitably affected the state of physical culture and sport (including skiing). The reduction in state funding for this sector has led to a deterioration in the facilities, the closure of a number of public sports organizations and research programmes in the field of physical education and sport and a reduction in the number of mass sports and physical education and recreational activities. These processes have had a particularly dramatic impact on the instructional provision of secondary and higher education, which necessitates new methodological approaches to the organisation of these activities.

Materials and methods. Research methods included the study of scientific and academic litera-

ture, articles on the topic of research, theoretical analysis, and generalisation of experience (empirical research).

The dosing of loads for skiing lessons is fundamentally different from that for other types of activities. These differences are due to the physiological conditions underlying the formation of new motor skills [6].

The formation of motor skills (operant conditioned reflexes) is a function of the central nervous system. The formation of new conditioned reflexes and adjustments is successful when the relevant nerve centres are at their optimum state of excitation. If there is a certain predominance of inhibition over excitation in the nerve centres, the formation of new conditioned reflexes and differentiations will be hindered or entirely excluded [2].

During the initial training of physical exercise techniques, the central nervous system is predominantly responsible for the motor skill component (skill development), whereas during the development of physical qualities the autonomic aspects of motor skill prevail. The formation of motor conditioned reflexes is associated with the phenomena of generalisation and irradiation of excitation in the central nervous system, so the period of initial training in exercise technique is characterised by the rapid occurrence of fatigue [4; 7].

The basic dosage requirements for beginning skiing training are as follows:

— The length of the training circle route is 200— 300 metres; the number of times the circle completed without stopping depends on the fitness level of the students and is limited to three; the number of series is determined by the students' ability to improve their movement patterns and is limited to three to five;

— The intensity of movement is low at a heart rate of 120-140 beats per minute; the rest intervals are 2—3 minutes for the passive mode and 5—7 minutes for the active mode of rest (warm-up and imitation exercises on the spot), depending on the air temperature;

— The duration of the skiing technique training part is 15—30 minutes and depends on the signs of fatigue (reduced attention span, loss of movement clarity and confidence, reduced coordination and balance, etc.);

— It is recommended to teach skiing techniques during each training session to avoid fading the bonds formed (2—3 times per week).

Recreational physical education (RPE) does not involve achieving sporting results and is available to practically all healthy people, as well as those who suffer from chronic illnesses without acute exacerbation. In comparison to sports training, physical education and recreation mostly involves low- and medium-intensity exercises. When scheduling health-improvement activities, teachers are expected to consider the health and well-being of the students primarily and, on this basis, to increase or decrease the amount of physical work or suspend it for a certain period of time.

During the first 3—4 skiing sessions, first-time skiers should walk slowly and steadily at a constant speed, regularly monitoring their heart rate to a maximum of 140 beats per minute. Exercise duration for those in the "first medical group" (with a diagnosis of "practically healthy") can be 1—1.5 hours when the air temperature is at least -15 °C and there is no wind [5]. The recommended distance is 5—10 km, to be covered with rest stops every 15—20 minutes [3].

An increase in load and distance should be gradual, starting from the 4th or 5th session. At the same time, every 1—2 km you should increase your speed for 150-200 m and then slow down again. Training at a variable pace develops the adaptive capacity of the cardiovascular and respiratory systems and promotes the development of motor skills.

Classes should be held regularly 2—3 times a week, as longer intervals between classes (except in cases of illness and indisposition) greatly reduce the positive effect of the classes. Under these condi-

tions, by the end of the winter season, the distance covered may be 20—25 km for men and 12—15 km for women.

The second medical group consists of those with functional impairments with sufficient compensation and those with the initial forms of age-related diseases [1]. For this group, the first exercise is carried out on slightly cross-country terrain for 40—50 minutes with a heart rate of up to 140 beats per minute. From the fourth or fifth session, the duration increases to 50-60 minutes and the distance to 5—8 km. During the ninth to tenth sessions, skiing can be done at a variable pace, with a heart rate of up to 160 bpm [8].

The third medical group includes people with health problems that do not affect their educational and working performance, as well as those with a low level of physical fitness. The first skiing sessions in this group should last no more than 30—40 minutes and the movement should be on a flat terrain [8]. Later on, the workload is gradually increased by the duration of the exercise and reaches 1—1.5 hours. Skiing sessions for this group of trainees should be performed at temperatures not lower than -12°C. As you adapt to the physical strain, you may accelerate up to 100—150 m on flat or sloping terrain while keeping your heart rate below 160 beats per minute.

Regular skiing for recreational and health improvement purposes does not preclude participation in competitions. In this case, however, participation in a competition should not be aimed at achieving a high result and should not be associated with great physical and emotional strain. Persons with a medical condition of the third medical group and persons of advanced age are not recommended to participate in the competition.

It is very important that the skiers should never feel exhausted when practising ski health and that they should end the session with a feeling of satisfaction and pleasant fatigue.

Conclusion. To sum up the problem under consideration, we can conclude

— Firstly, the main part of ski training must be preceded by work on skiing technique, especially in the initial stages of training;

— Secondly, satisfactory mastery of basic skiing techniques enables effective regulation of physical exertion. This enables the students' "comfort zone" to be monitored during each session, i.e. when they are in a state of aerobic adequacy;

— Thirdly, in the later stages of training (towards the end of the skiing season), the health-promoting activity should include periodic short-term exercise with an increase in heart rate up to 160 bpm, i.e. entering the anaerobic zone.

The dosage of physical activity in students' ski training classes

This ultimately extends the "comfort zone" of the skier's body and thereby helps to achieve a sustainable health benefit from ski training.

The theoretical and empirical material we have collected can be applied both to the formulation of individual independent physical activity for students in the daily routine and for inclusion in the syllabus of the university teacher's classes.

References

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Поступила в редакцию 10 февраля 2022 г.

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Для цитирования: Yarushin S. A. The dosage of physical activity in students' ski training classes / S. A. Yarushin // Физическая культура. Спорт. Туризм. Двигательная рекреация. — 2022. — Т. 7, № 2. — С. 119—122.

Information about the author

Yarushin Sergey Alekseevich — Candidate of Pedagogical Sciences, Associate Professor, Head of the Department of Physical Education and Sports, Chelyabinsk State University, Chelyabinsk, Russia. ORCID ID: 0000-0001-5213-5298. Author ID: 490095. Email: yarushinsa@gmail.com

PHYSICAL CULTURE. SPORT. TOURISM. MOTOR RECREATION

2022, vol. 7, no. 2, pp. 119—122.

Дозирование физических нагрузок на занятиях по лыжной подготовке студентов

Ярушин С. А.

Челябинский государственный университет, Россия, Челябинск. Email: yarushinsa@gmail.com

В статье рассмотрена необходимость формирования технических приемов и действий при организации лыжной подготовки в рамках физического воспитания студентов. Отмечена важная роль овладения техническими навыками передвижения на лыжах с целью оптимального дозирования задаваемых нагрузок при проведении учебных занятий по лыжной подготовке. Проанализированы механизмы формирования специальных качеств для эффективного овладения навыками данного вида подготовки с учетом оздоровительной направленности этих занятий.

Ключевые слова: Лыжная подготовка, дозирование физических нагрузок, оздоровительная направленность.

Список литературы

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2. Безруких, М. М. Возрастная физиология. Физиология развития ребенка / М. М. Безруких, В. Д. Сонькин, Д. А. Фарбер. — М. : Академия, 2002. — 415 с.

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6. Лях, В. И. Физическая культура. 10—11 классы / В. И. Лях, А. А. Зданевич. — М : Просвещение, 2012. — 237 с.

7. Матвеев, Л. П. Теория и методика физической культуры (общие основы теории и методики физического воспитания; теоретико-методические аспекты спорта и профессионально-прикладных форм физической культуры) / Л. П. Матвеев. — М. : Физкультура и спорт, 1991 — 543 с.

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Сведения об авторе

Ярушин Сергей Алексеевич — кандидат педагогических наук, доцент, заведующий кафедрой физического воспитания и спорта, Челябинский государственный университет, Челябинск, Россия. ORCID ID: 0000-00015213-5298. Author ID: 490095. E-mail: yarushinsa@gmail.com