Anatoly Krylov. Evaluation criteria (physiological tests). Methods and tests for assessing physical performance Principles and methods for testing physical performance

1. Performance tests. Physiological performance tests are diagnostic procedures to determine physical performance; Like many diagnostic procedures, they carry some element of risk.

While ergometric tests with maximum load, performed to the point of extreme physical fatigue, pose little risk to a healthy person. We limit ourselves to the three tests most commonly used to assess performance in endurance activities. These samples meet the established test criteria.

1.1. Maximum oxygen consumption (Vo2max)
Maximum oxygen consumption serves as an indicator of the body's aerobic performance. It is determined under conditions of continuous or stepwise increasing ergometric load. Oxygen consumption first increases evenly, and then levels off when moving to a state of exhaustion (maximum oxygen consumption). The average steady-state oxygen consumption for an adult male with a body weight of 70 kg is about 3.0 l/min, or 43 ml *min-1*kg-1. Intense endurance training can increase your maximum oxygen consumption to twice this value.

1.2. Physical Performance (PWC170 or W170)
This test is also carried out during continuous or stepwise ergometer work; the critical indicator is work at the moment when the pulse rate reaches 170 beats per minute. Because maximum heart rate decreases with age, data obtained for older adults are either extrapolated relative to 170 min-1 or expressed relative to a lower standard rate, such as 130 min-1 (ie, PWC130). The dimension of the test result is watts.
The reliability of this test is the same as that of determining maximum oxygen consumption. Although the PWC test is less reliable than measuring maximum oxygen consumption, it is particularly suitable for mass examinations as it is economical in terms of time and cost.
For persons aged 20 to 30 years, the following average values ​​were obtained: for women - 2.3 W/kg, for men - 2.8 W/kg body weight. Intense endurance training can double these values.

1.3. Heart rate
It should be noted that during dynamic work with a constant efficiency, the heart rate is proportional to both oxygen consumption and the load performed. When the efficiency changes, the close relationship between the heart rate and oxygen consumption remains, and the connection between the heart rate and the load performed is lost. During light work with a constant load, the heart rate increases during the first 5-10 minutes. and reaches a constant level; this steady state persists until work is completed, even for several hours.
The higher the voltage, the higher the plateau level. During heavy work performed with constant effort, such a stable state is not achieved; the heart rate increases with fatigue to a maximum, the magnitude of which varies among individuals (a rise due to fatigue). The difference in the nature of changes in cardiac activity during light and heavy work was demonstrated in experiments that lasted up to 8 hours.
Thus, by changes in heart rate, two forms of work can be distinguished: light, non-tiring work - with the achievement of a stationary state, and heavy, fatigue-causing work - with a rise due to fatigue.
Any work (performing any type of exercise) can be assessed based on the energy costs of its implementation, since any movement is assessed as a change in the kinetic or potential energy of a change in position and is calculated using the well-known formulas: Work: A = F-AS [J], where respectively:
F - force [N]; AS - displacement [m] Example: the work of lifting 30 kg to a height of 0.5 meters will be equal to
A = F AS = 30 kg 9.81 m/s2 0.5 m = 147.15 J, if this rise is carried out in 2 seconds, then the power developed in this case will be equal to
N - F/1 = 147.15 J / 2s = 73.575 W

Rice. 1. Change in heart rate during dynamic work of constant intensity. Dark indicates the “recovery pulse sum” - the total number of beats above the basal level during the recovery period.

Even after work is completed, the heart rate varies depending on the stress that occurred. After light work, it returns to the original level within 3–5 minutes; After hard work, the recovery period is much longer - with extremely heavy loads it reaches several hours. Another criterion can be the total number of pulse beats above the basal level (initial heart rate) during the recovery period (pulse sum recovery). This indicator serves as a measure of muscle fatigue and therefore reflects the load required to complete the previous work.
When monitoring cardiac activity directly (by measuring ECG or blood pressure), the term “heart rate” should be used; the term “pulse rate” is used when the peripheral pulse is recorded. These two quantities differ only when affecting cardiac activity.
Example. Immediately before the 3 km start, the specialist measured the resting heart rate (assuming 72 beats per minute). Immediately after the race, his post-exercise heart rate is measured. In this case, there is an important feature - the pulse rate is measured during the time until it becomes equal to the initial one, i.e. 72 beats per minute.
Let's assume that the recovery occurred in 6 minutes, and the indicators were as follows:

Complex devices are not needed, qualified medical personnel are not needed, the type of load (running, push-ups, weight lifting, etc.) is practically unimportant - only the amount of work and the corresponding final pulse recovery amount are important. Creating standard conditions for performing a particular job is not a problem for any commander; checking the indicators and recording them is even more so. After a certain period of time after the preparation stage, re-inspection is also not a problem. Information content - complete.
Stroke volume
The stroke volume of the heart at the beginning of work increases only by 20–30%, and after that it remains at a constant level. It drops slightly only in the case of maximum tension, when the frequency of heart contractions is so high that with each contraction the heart does not have time to be completely filled with blood. Both in a healthy athlete with a well-trained heart and in a non-athlete, cardiac output and heart rate during work vary approximately in proportion to each other, which is due to this relative constancy of stroke volume.
During dynamic work, arterial blood pressure changes as a function of the work performed. Systolic pressure increases almost proportionally to the load performed, reaching approximately 220 mmHg. Art. (29 kPa) at 200 W load.

Diastolic pressure changes only slightly, often downward. Therefore, mean arterial pressure rises slightly. The upper limit of normal increase in blood pressure during bicycle ergometry (100 W) is 200/100 mmHg. Art. in a sitting position and 210/105 mmHg. Art. in the supine position (RR method).
In a circulatory system operating under low pressure (for example, in the right atrium), blood pressure increases little during operation; its distinct increase in this area is a pathology (for example, in heart failure).

Aerobic-anaerobic transition and anaerobic threshold
When increasing ergometric work, it is useful to measure the level of load at which the concentration of lactate in the blood exceeds the values ​​of 2 and 4 mmol/l (the beginning of the transition and the threshold, respectively). The result of this test is more informative than the maximum oxygen consumption during long-term (on the order of hours) work requiring endurance. In men aged 20–30 years, the aerobic-anaerobic transition is achieved at a load of about 1.25 W/kg, and the anaerobic threshold at approximately 2.5 W/kg body weight. The load at which the anaerobic threshold is reached, expressed as a percentage of the load at which oxygen consumption becomes maximum, characterizes the training-dependent adaptation processes in the muscles (training state). This value in untrained individuals is about 50–60%, and in highly trained individuals in endurance sports it is about 80%.

Body weight value
Performance test results are often expressed in terms of body weight (relative values). However, this generalization is not suitable for assessing individual cases; the requirements of a particular task should be taken into account. This is necessary for the following reasons.
When a person moves only their own body weight, physiological performance parameters can best be compared between individuals by relating them to body weight.
For the case of carrying heavy loads, it is more useful to express results in relation to absolute performance or to total mass (body weight plus load weight).
If it is necessary to assess muscle performance, it is preferable to correlate the results with muscle mass (with which “lean body mass” correlates).

Interpretation of performance tests
Once the reliability and validity of a test has been established, accurate and informative conclusions can be drawn from the test results, but there are two limitations. Strictly speaking, the test result applies only to the type of work that is being tested. Conclusions about performance under other loads are justified only if the factors determining the nature of the work are largely similar, and it can (should) be expected that such a transfer will always be accompanied by a loss of reliability. The test results refer only to performance at the time the test was performed.
The analysis of the suitability of each of the above tests is carried out based on the criterion (condition) of availability (possibility of conducting) in the conditions of a military unit while maintaining the maximum possible information content, the decision is up to the commander (training director).

Loads on the specialist’s body depending on their type

Exercises where the actual load is the body weight of the athlete himself, and actions aimed at maintaining the equilibrium position of the body under the influence of gravity. While maintaining body position, a person has to balance not only gravity, but also other forces. From the point of view of the task of balancing forces, three types of static muscle work can be distinguished (Fig. 6.1).
In the diagram, the athlete holding the “corner” simultaneously performs the following types of work:
holding work - against the moment of gravity (muscle group 1); the moments of muscle traction forces are balanced by the moments of gravity of the links;
strengthening work - against the forces of gravity acting on the gap; muscle traction forces strengthen the joint and take on the load (muscle group 2);
fixing work - against the traction forces of antagonist muscles and other forces; muscle traction forces deprive the link of movement possibilities, acting against each other in the direction, but together - according to the task (muscle group 3).
Similarly, you can consider exercises related to push-ups, for example, lifting the body from a lying position, and the like.
Strictly speaking, according to biomechanics, all movements of a person (or his biokinematic links) can be divided into overcoming and yielding.
In overcoming movements, the total muscle thrust is directed in the direction of movement of the link, in yielding movements - in the opposite direction.
Hence, human movements can be performed with overcoming (positive) or yielding (negative) muscle work. An example of overcoming (positive) work is lifting a barbell. In this case, the muscles shorten, overcoming the resistance forces applied to the links (barbell). Such movements used to be called active; Passive movements were considered to be those performed without active muscle contraction, for example, with the help of forces external to a person (lowering a barbell under the influence of its weight, etc.).
It should be noted that in this example, supposedly “passive” movements are not actually such, since during this movement (lowering the barbell under the influence of its weight), the athlete, by tension of the antagonist muscles, slows down or stops its movement caused by forces external to him (force the weight of the barbell when lowering it onto the platform). In such cases, the antagonists perform yielding (negative) work (by stretching, they seem to yield to the driving external forces), and sometimes they perform enormous work, during which their activity (in the biological sense) is very great. Therefore, it is inappropriate to call their movements passive, but it would be more correct to call them yielding. The concepts of “active forces” in the mechanical sense (capable of causing movement) and in the biological sense (muscle traction) should not be confused. It is more correct to divide movements into overcoming (with positive muscle work) and yielding (with negative muscle work). Both movements are active. Only movements without the active participation of muscle forces (free fall, passive “fall” of a relaxed arm, etc.) should be called passive, in which the muscles really do not play any role.
Thus, in overcoming movements, the main sources of driving forces are only muscle traction, although they can also be assisted by other forces. Braking forces can be very diverse:
in exercises with weights - their weight and inertial forces;
in exercises with an expander - the force of its elastic deformation;
in exercises with partner resistance - the weight and inertial force of the partner’s body, his muscle strength;
in exercises without apparatus - the weight and inertial forces of one’s own body parts and even the thrust of one’s antagonist muscles.
In yielding movements, the sources of driving forces can be any force, and the inhibitory forces are predominantly the traction of antagonist muscles.
With the upper support, approaching it with an overcoming movement is carried out using the attraction mechanism; movement in the opposite direction is inferior (for example, lowering down). The excited muscle tenses and, if it can overcome resistance, contracts, bringing the attachment points closer together; two links connected by a muscle come together.
Pulling is a way for muscles to perform positive work.
With an upper support, the links connected to the suspension (crossbar, rock ledge, etc.) are supporting ones; they most often remain motionless. The remaining links of the body are movable; they move relative to the supporting links and each other.
Consider the pull-up exercise on the crossbar, which is the upper support.
The general mechanism of attraction with the upper support is schematically as follows (Fig. 6.2).

The force of gravity of the supporting links (hands) attached to the upper support (crossbar), as well as the force of gravity of the schematically depicted links with a spring (forearm and shoulder), can be neglected. The muscle (shown in the figure as a stretched spring) connecting the moving links with the supporting ones is tense under the influence of the weight of the moving links (body) (P). Its traction force is applied to the levers and does not allow them to go down: the force F causes an equal and opposite reaction in the direction of the ground reaction (Rct). Force F" is equal in magnitude to force P (both action and reaction). In this initial position there is no movement yet. To cause attraction of the moving links to the upper support, it is necessary to increase muscle tension (increment of traction force AF" and AF, respectively), then the force +A F" will cause acceleration (+a) of the moving links directed upward; there will be a downward inertial force (Fm) applied to the levers. This will cause the emergence of a dynamic component of the ground reaction (R). Force + A F" and is an accelerating force that causes attraction. The center of mass of the moving links receives acceleration. The reaction of the support as a coupling reaction does not cause movement, it is not a driving force, but without it a change in the movement of the CM is impossible. The source of the energy of movement is the muscle ; its traction force (+AF") for moving links is an external force. Consequently, the law of conservation of motion of the CMS is observed.
So, the movement according to the method of attraction occurs due to the increased tension of the muscles, which accelerate the movable links with their traction, bringing them closer to the supporting ones.
Under the influence of external forces, the human body can perform yielding actions, moving away from the upper support.

At the same time, muscle tension decreases. There is an excess of weight force over muscle traction force. The downward acceleration of the moving parts is imparted by a force that is the difference between the force of the body weight and the forces of upward traction of the muscles. If the force of the body's weight caused acceleration, then there would simply be a free fall of the moving links downwards.
Under the influence of this accelerating force, the moving links, lowering, stretch the muscles. The work they do along the path of their action is negative, since the forces are directed in the direction opposite to the movement. Positive work is performed by a force equal to the excess force of the weight of the moving links over the muscle thrust applied to the levers. Yielding movement under the influence of weight force (constant force) occurs due to a decrease in the muscle torque. The accelerating force is the excess of the weight force over the muscle traction force. When accelerating, an upward inertial force arises and the overall reaction of the support decreases.
With a lower support, moving away from it by an overcoming movement is carried out according to the repulsion mechanism; movement in the opposite direction is inferior (for example, squatting).
An example of an overhead support movement would be a hanging pull-up and a pull-down. The first part of this movement occurs through the mechanism of attraction to the upper support. It is necessary to establish which movements in the joints are overcoming and the work of which muscles causes them. If in the initial position the arms are extended upward, then the belt of the upper limbs is raised upward, the shoulder blades are retracted from the spinal column and turned forward with their lower corners. When pulled up, the collarbones and shoulder blades will be lowered by the pull of the latissimus dorsi and pectoralis major muscles, and the rhomboid muscles will adduct and rotate the shoulder blades. Both movements involve the lower trapezius muscles. At the same time, the latissimus dorsi and triceps brachii muscles extend the shoulder, and the biceps brachii muscles and other flexors flex the forearm. Lowering in a hanging position is performed with inferior (negative) work of the same muscles with movement of the moving links in the opposite direction. During yielding work, the muscles are able to develop greater tension than during overcoming work. Therefore, the yielding movement with the same weight is easier to perform.
Let's consider the mechanism for performing exercises (movements) associated with a load directed in the opposite direction, i.e., when biokinematic links perform work associated with the repulsion mechanism, for example, coming out of a squat when bench pressing.
When the links move away from each other by the force of muscle traction, the places of its attachment come closer, the approach of one end of the double-armed lever is accompanied by the distance of its other end. Push-off is a way for muscles to perform positive work.
Usually the connection of the supporting links with the lower support is non-retaining; the foot, for example, is pressed to the ground only by the weight of the upper parts of the body.
The general mechanism of repulsion with lower support is schematically as follows (Fig. b. H).

The muscle (in the figure it is conventionally designated as a compressed spring) with its tension does not allow the weight of the upper links to bend the lever system. Force F supports the upper links, balances the force of their weight P. Force F presses on the support through the supporting links; it is balanced by the counteraction of the support.
To cause repulsion of the moving links from the lower support, it is necessary to increase the muscle tension (increment of traction force + AF and + AF2, respectively). Then the force + AF2 will cause an upward acceleration of the moving links (+a), and an inertial force (Fmh) will appear as a non-balancing resistance directed downward, applied to the top point of the levers. This will cause the appearance of a dynamic component of the ground reaction (R). Force + AF2 is the accelerating force, under the influence of which repulsion begins. Just as in the mechanism of attraction, the reaction of the support as an external force is absolutely necessary, but it does not cause movement. When pushing, as when attracting, a person is a self-propelled system; the source of movement energy is internal. A rigid body can only move under the influence of an external force. And the human body is a system of bodies (links), each of which changes its position under the influence of all the forces applied specifically to it. Thus, movement along the repulsion mechanism occurs due to an increase in muscle tension: by bringing their ends closer together, they move the moving links away from the supporting ones.

Yielding approach to lower support
As in the case of inferior distance from the upper support, with inferior approach to the lower support the muscles perform work under the influence of the upper parts of the body. The excess of the weight force relative to the muscle traction force serves as an accelerating force that brings the body closer to the support. As with any acceleration, inertial forces arise and the reaction of the support changes. An example of movements with lower support is bending and straightening the arms in a prone position. It is obvious that the downward movement of the body CM with a lower non-retaining support can be carried out under the influence of gravity only by the moving parts of the body. The head, neck, torso and legs are fixed in all joints by the tension of the antagonist muscles and move both down and up as a single whole. The shoulder blades are fixed relative to the chest. The main movements in the joints when bending the arms - extension in the shoulder and flexion in the elbow and wrist joints - occur with inferior work of antagonist muscles. Straightening the arms in a prone position, naturally, is an overcoming movement that occurs with contraction of the muscles that previously (in the examples described above) performed yielding work, now perform positive overcoming work. Due to the low speed and relatively long duration of movement, acceleration, and therefore inertial forces, will be small.
Exercises when the actual load is not the body weight of the athlete himself, but additional weights applied to his biokinematic links, for example, a barbell, dumbbells, expanders, etc.
Let us consider the features of the kinematics of movement of biokinematic links, for example, when performing a barbell press from a lying position. At the same time, the kinematics and dynamics of the interaction of the biomechanical system with the support are characterized by some features. In Fig. Figure 6.4 shows a biokinematic pair connected movably (at the shoulder joint) to a support. An increase in the angle φ between the links of this pair leads to oppositely directed rotations of the links: the link closest to the support will turn to the left (co,), and the link farthest from the support will turn to the right (co2). In this case, the CM of the pair of links will receive movement along the radius (VR) connecting it to the axis of the external hinge (support), as well as in the direction perpendicular to it (VT) to the left. The entire pair rotates in the direction of the link closest to the support (co3).

If no external force moment is applied, then mutual compensation occurs for two components of the kinetic moment relative to the fixed axis (support): the kinetic moment generated by the rotational movement of the links relative to their COM is directed in one direction, and the kinetic moment caused by the movement of the CM themselves relative to the fixed axis - to another. The flexion-extension movements of an athlete when interacting with a support cause a number of kinematic consequences of a complex nature. As already mentioned, with a pair of angular velocities, i.e., equality of angular velocities of links moving in different directions, the subsequent link (or group of links) receives translational motion
The dynamics of interaction between a system of links and a support is determined by the characteristics of the transmission and use of energy. Increasing the stiffness of soft tissue at joints (articular stiffness) allows for more complete energy transfer. This is especially manifested in various repulsions that are similar in features and interactions. As rigidity increases, the biomechanical system approaches the technical mechanical system, which reduces energy loss.
Energy losses during its transmission along the biokinematic chain (damping) depend on the conversion of mechanical energy of the links into other types and its dissipation, on the degree of arbitrary muscle tension, on the magnitude of their stretching and other factors.

To monitor the athlete's performance level, early warning of overtraining, determining the target heart rate (HR), and, accordingly, making adjustments to the training program, it is recommended to regularly perform special stress tests. Everyone can master the proposed methods below independently, perform them without the assistance of assistants and the use of complex equipment (it is advisable to have a heart rate monitor, a bicycle ergometer (or treadmill), a flat section of the road).

General requirements .

To correctly interpret the data obtained, regular testing is important; it is necessary to standardize the test conditions by time of day, temperature and humidity, and the terrain on which the load is performed. As a test, it is better to choose a specialized exercise (for a runner - running, for a cyclist - cycling, etc.). Warm-up is required before the test.

Determination of maximum heart rate (HRmax).

After a good warm-up, intense exercise lasts 4-5 minutes. The final 20-30s of exercises are performed with maximum effort, heart ratemax is recorded. Target training zones are calculated in % of HRmax. A significant decrease in HRmax compared to previously recorded values ​​indicates overtraining.*

Determination of the point of deviation of the direct heart rate (HRotcl).

Testing takes place in the form of a stepwise increased (every 10 minutes) load, performed until failure. In the first segment, a constant heart rate of 140 beats/min is maintained. The heart rate, at which performing the load becomes impossible or possible, but only at the cost of incredible efforts, will be approximately 5 beats higher than heart rate. The intensity of the load corresponding to this point is the anaerobic threshold, the maximum load, which is provided exclusively by aerobic energy. Any exercise performed at an intensity exceeding heart rate leads to the accumulation of lactic acid (lactate). Important- anaerobic threshold is the most important criterion for assessing the functional state of endurance athletes. Target training zones are calculated as a % of heart rate.*

Monitoring current performance.

The load consists of three series of 10 minutes each, each of which is performed at a constant pulse - 130, 140, 150 beats/min. The distance covered and speed are recorded. The data obtained in the dynamics of observations also allows us to assess the degree of acclimatization (temporal, climatic, altitude), the degree of recovery after an infectious disease, and compare the physical condition of different athletes.

In amateur practice, this set of 3 tests is quite sufficient. Naturally, the list of research instruments is not limited to them, but the method of implementation is more complex, requires a qualified assistant, mathematical calculations, and the results are assessed using special tables or nomograms. The best known are the Conconi test (determination of heart rate), Astrand test (assessment of the functional state by the level of maximum oxygen consumption (MOC)), PWC 170 (assessment of physical performance), orthostatic test (assessment of autonomic regulation).

Of particular interest are tests assessing physical performance, conducted in natural conditions and having direct application in competitive practice.

Mountain test road cyclists. It is necessary to choose a uniform continuous ascent, which takes 30-45 minutes to overcome. The cyclist must ride into it as fast as possible. The difference in altitudes overcome by athletes during the test is extrapolated into a difference in altitudes per hour, and it will be an indicator of his mountain abilities, which can be compared with the indicators of other cyclists, assessing his chances against others.

Threshold speed runner (V4) - running speed at the level of heart rate (anaerobic threshold). Threshold speed can be determined in a step test or calculated based on the athlete's performance in the 5 and 10 kilometer runs. Knowing his threshold speed, the athlete can calculate the optimal time for completing various distances using percentages from a special table.

For example, an athlete has determined that his threshold speed is 16 km/h. Therefore, he will be able to run 1 km in 3:45. A marathon athlete can run at an optimal speed of 94% of V4, which is 15 km/h or 1 km in 4:00. Thus, the athlete’s optimal time for the marathon will be 2:48:00.

*According to the book - HR, LACTATE AND ENDURANCE TRAINING. P. JANSEN. TULOMA 2007

The book outlines the theory, practice and analysis of training athletes for endurance based on monitoring heart rate (HR) and the level of lactic acid (lactate) in the blood, provides tests for finding the anaerobic threshold and assessing the functional state, and discusses the problems of overtraining and the athletic heart.

Abstract based on “Heart rate, lactate and endurance training” (Jansen Peter)

To monitor the athlete’s performance level and adjust the training program, it is recommended to regularly perform special stress tests. Let's consider non-invasive (without taking blood samples) methods for determining the deviation point, methods for assessing the functional state of an athlete based on the level of lactate in the blood, as well as an indirect method for determining maximum oxygen consumption.

The tests presented are best tested on runners and cyclists. However, they can be adapted for other endurance athletes - rowers, swimmers, speed skaters. In cross-country skiing, the constantly changing sliding conditions make it difficult to accurately assess performance. Therefore, athletes often use running tests or bicycle ergometer tests.

Conconi test

Italian Francesco Conconi, professor of physiology, has developed a non-invasive method for determining the deviation point. It does not require taking blood samples or measuring lactate levels. Deviation point (HRD) is the heart rate (HR) above which lactate accumulation begins. The lactate concentration at the heart rate level is about 4 mmol/l. The load at the heart rate level can be maintained for a long time, since a balance is maintained between the production and elimination of lactic acid.

There is a close relationship between heart rate and anaerobic threshold (AnT). The anaerobic threshold is the intensity of the exercise, above which the lactate content in the blood increases sharply. The lactate content at the anaerobic threshold level, as well as at the heart rate level, is about 4 mmol/l.

Performing the Conconi test

The Conconi test is performed on a 400-meter track. Before starting the test, warm up for 15-30 minutes. Then the athlete performs a continuous run with a gradual increase in running speed every 200 m. For each 200-meter segment, the speed is kept constant. It is recommended that untrained people run the first 200 m in 70 seconds, and well-trained athletes - in 60 seconds. Each subsequent 200-meter segment is covered 2 seconds faster than the previous one. At the end of each 200-meter segment, heart rate and time are recorded. The test continues until the athlete cannot increase his speed any further (Graph 40).

The athlete needs an assistant to perform the test. The test starts from “Point 1”. The athlete runs at a constant speed to “Point 2,” records his heart rate and immediately increases his running speed, which he maintains for the next 200 m. Upon returning to “Point 1,” the athlete tells the assistant what his heart rate was in the first and second 200 m. meter sections. The assistant records the time and enters the time and heart rate data into the protocol. When running the test, you should get from 12 to 16 records. The total duration of the run should be 10-12 minutes, and the distance should be 2400-3200 m.

Scheme 3.1. Determination of the deviation point using the Conconi method.

Tools required to perform the test

• Heart rate monitor.
• Stopwatch.
• Table for entering heart rate and speed (time) data.
• Pen or pencil.
• Treadmill (400 m).

A table for recording test results and a scale for determining running speed. If a 200-meter segment is covered in 50 seconds, then the speed will be 14.4 km/h or 4 minutes 10 seconds per 1 km.

The test data should be plotted on graph paper in the form of a graph, where the vertical axis, or Y axis, will represent the heart rate, and the horizontal axis, or the X axis, will represent the running speed in km/h (Graph 41). From the curve you can determine what speed and heart rate corresponds to the anaerobic threshold.

After a month of training, you can repeat. If aerobic capacity improves, the curve will shift to the right. If aerobic capacity has decreased, the curve will shift to the left (Graph 42).

The Conconi test makes sense only if the athlete is fully recovered and in good health. The athlete must be able to maintain running for 45 minutes.

Conconi test using sound signals

To run a 200-meter segment exactly 2 seconds faster than the previous one, you need to practice for a long time. To simplify this task, audio signals are often used.

Tools for performing the Conconi test using audio signals

• Treadmill with clearly visible markings every 20 m.
• A table showing by what time each 20-meter mark must be passed (see table 3.1).
• Player with headphones.
• A bag with a clip for attaching the player to clothing.
• Recording signals notifying you when it is necessary to overcome the next mark.
• Heart rate monitor with memory function.
• Table for entering heart rate data.

The athlete warms up thoroughly for 15-20 minutes, after which the test begins on a 400-meter track. The initial pace is low, but the speed increases every 200 m. Each subsequent 200-meter segment is run 2 seconds faster.

The athlete, equipped with a portable player and a heart rate monitor, starts from “Point A”. The athlete runs at the pace dictated by the headphones until he can reach the marks on time.

Scheme 3.3. Conconi test using sound signals.

Table 3.1. Time limits for recording audio signals.

Interpretation of the data obtained

Graph 43. Curve obtained during testing of an athlete using the Conconi method. The curve remains linear up to a heart rate of 190 beats/min and a running speed of 21.1 km/h. At higher speeds the curve bends to the right. For the tested athlete, the heart rate is 190 beats/min. Its speed at the deviation point is 21.1 km/h.

Graph 44. Shift of the running speed/heart rate curve. After a period of training, there was a shift in the curve for both runners. As functional status improves, the curve shifts to the right. The third test for May 30 with athlete S.A. was performed several days before he was diagnosed with mononucleosis. The curve already showed a decrease in performance. The Conconi curve reflects overtraining, infectious diseases and other changes in the athlete's functional state.

The Conconi test is a convenient and simple method. But performing the test and interpreting the data obtained is sometimes quite problematic. There are many criticisms of the Conconi test in the literature. On the curves of some athletes, HR is invisible or difficult to discern.

Even Load Test

The athlete must perform maximum aerobic work for 30-50 minutes. The load should be uniform, so that the pace does not decrease towards the end of the test. The heart rate during exercise will correspond to heart rate off.

Graph 45. Dynamics of the cyclist’s heart rate during uniform maximum aerobic work on the highway for 60 minutes. The cyclist was riding at a constant high speed and an average heart rate of 160 beats/min. Thus, the estimated heart rate of the athlete is 160 beats/min. The highway test showed exactly the same heart rate as the lactate test on a bicycle ergometer.

Test with increasing load

Heart rate in a test with increasing load every 10 minutes

Schedule 46. After a 10-minute warm-up, the athlete should run or bike at a constant pace for 10 minutes, maintaining a heart rate of 140 beats/min. Run or ride for the next 10 minutes with a heart rate of 150 beats/min, then 10 minutes with a heart rate of 160 beats/min, and then another 10 minutes with a heart rate of 170 beats/min. The heart rate at which performing the load becomes impossible or possible at the cost of incredible efforts will be approximately 5 beats higher than heart rate. Heart rate will be equal to the heart rate of the last 10-minute segment minus 5 beats. You can use a bicycle ergometer to perform this test.

Heart rate is determined by increasing cycling speed every 10 km

Graph 47. A cyclist rides 4 laps of 10 km. The first circle is completed at a pulse of 145 beats/min, the second at a pulse of 155 beats/min, the third at a pulse of 165 beats/min, and the last at a pulse equal to HR. Movement speed and heart rate are converted into a curve that will indicate the heart rate and the current functional state of the athlete. The athlete should repeat this test every few weeks to monitor changes in their performance status.

Mountain test for road cyclists

Cyclists are divided into “miners” and “plainsmen”. The cyclist can independently assess his mountain abilities. To perform the mountain test, you need to choose a uniform, continuous climb, which takes 30-45 minutes to overcome. The cyclist must ride up this climb as fast as possible. The difference in altitude overcome by an athlete over a certain period of time is extrapolated into a difference in altitude per hour, which will be an indicator of his mountain abilities.

For example, Tony Rominger in Switzerland on the Col de Madonne slope covered a height difference of 903 m in 31 minutes. With this speed, he could climb to a height of 1748 m in 1 hour. Thus, the height difference of 1748 m is an indicator of Tony Rominger's mountain abilities.

This test provides information about the mountain qualities of the cyclist, indicates his functional state and heart rate. Regular performance of the test, under approximately the same conditions, allows us to evaluate changes in the mountain abilities and functional state of the athlete.

The mountain cyclists' abilities can be compared with each other.

Lance Armstrong once said in an interview with Sport International magazine: “When predicting the outcome of the 1999 Tour de France, journalists doubted my mountain abilities. I did not share these doubts. In the vicinity of Nice there is a climb on which Tony Rominger always tested himself. We climbed this climb a couple of times as practice. We did it with all the cyclists who lived nearby - Axel Merckx, Bobby Julich and Kevin Livingston - and each of us saw who was stronger than who. Before the Tour de France I had a very successful test session on this climb - I was fastest that day. From that moment on, I felt unprecedented confidence in my mountain abilities.”

The best mountain qualities are possessed by the Italian cyclist Marco Pantani, who on the slope of the Alpe d'Houe showed a difference in altitude of 1850 m in an hour. The climb to Alpe d'Houet starts at 600 m above sea level and ends at 1850 m. Thus, the net difference in altitude overcome by Pantani is 1250 m. It took Pantani 40.5 minutes to overcome this height.

Graph 48 shows the dynamics of the heart rate of three cyclists during a control training uphill.

Methods for determining threshold speed and heart rate in runners

Determination of threshold speed based on running time for 5 and 10 kilometers

The running speed at the level of heart rate (anaerobic threshold) is called threshold speed or V4 speed. The Latin letter “V” stands for the word “velocity”, which in English means speed, and the number “4” indicates a lactate level of 4 mmol/l. The intensity of running at distances from 100 m to marathon depends on the threshold speed V4.

Graph 49. Relationship between running intensity and competition distance. V4 speed corresponds to 100%. The heart rate corresponding to the V4 speed is HRacc. For example, the 5000 m distance is covered by athletes with an intensity of 109.3%, and the marathon with an intensity of 94.3%.

Thus, the threshold speed can be set based on the athlete’s times at 5- and 10-kilometer distances (Table 3.2). For example, if an athlete’s result at a distance of 5000 m is 18:30, then his threshold speed is 4 min/km, or 15 km/h.

Knowing his threshold speed, an athlete can calculate the optimal time to complete various distances using the percentages from graph 49. For example, an athlete has determined that his threshold speed is 16 km/h. Therefore, he will be able to run 1 km in 3:45. A marathon athlete can run at an optimal speed of 94% of V4, which is 15 km/h or 1 km in 4:00. Thus, the athlete’s optimal time for the marathon will be 2:48:00. An athlete can run a half marathon at 98.4% of V4 (15.7 km/h), which means he can complete it in 1:20:00.

Table 3.2. Speed ​​V4 depending on results at distances of 5 and 10 km.

Test to determine individual anaerobic threshold

Individual threshold speed (V4 speed) or heart rate can also be determined during a running test, consisting of 5-6 running segments (accelerations) covered by the athlete at a given speed. Depending on the athlete’s preparedness, the length of each running segment is 800, 1000 or 1200 m. With an expected running speed at the ANP level of 13-15 km/h, the length of one segment is 800 m; at 15-17 km/h - 1000 m, at 17-20 km/h - 1200 m.

The test is best carried out on an athletic track or along a fixed route with markers every 200 m. Each running segment (800, 1000 or 1200 m) the athlete must run 2 seconds faster than the previous one for every 200 m. For example, if the length of the segment is 800 m, then it must be overcome 8 s faster than the previous one. After each acceleration, the athlete takes a step and rests for 50 seconds. V4 speed is reached at 4th or 5th acceleration.

If the athlete's expected threshold speed is 15 km/h (5 km in 18:30), then the athlete performs 6 accelerations of 800 or 1000 m. The time to complete 200 meters at the threshold speed will be 48 seconds. This threshold speed (200 m in 48 s) must be achieved in “segment 5”. Thus, on “segment 5” you need to run every 200 meters in 48 s, on “segment 4” - in 50 s, on “segment 3” - in 52 s, on “segment 2” - in 54 s, and on “ segment 1" - in 56 s (Table 3.3).

Table 3.3. Running test protocol to determine the anaerobic threshold level.

To obtain accurate results, the test must be performed repeatedly under the same conditions. The athlete needs to spend some time learning how to perform the test correctly. The test is only valuable if it is accurate. The athlete should begin with a warm-up, followed immediately by the first acceleration. After each acceleration, the athlete walks for 50 s. Rest pauses are important because the heart rate at the end of such a pause provides the most important information in this test. Each working segment of the distance must be covered at the correct speed. The time at the 200-meter cutoffs can be timed by an assistant or by the athlete himself, using the system used for the Conconi test, where running speed is adjusted using an audio signal recorded on tape.

The downward segments of the curve in chart 50 indicate that the recovery has sharply worsened after “segment 5.” Thus, AnP in this example is between 4 and 5 segments. The estimated threshold speed is between 3:08 and 2:59 at 800m. Therefore, the threshold speed is approximately 3:05 at 800m, which is 3:51 at 1000m or 15.6 km/h.

The estimated heart rate is between 165-173 beats/min, that is, approximately equal to 170 beats/min (Table 3.4).

Table 3.4. Running time and heart rate.

Lactate test

The concentration of lactate (lactic acid) in the blood is a very important indicator that can serve as a criterion for assessing the intensity of the load. Blood lactate levels are measured in millimoles of lactate per liter of blood. At rest in a healthy person, the lactate concentration is 1-2 mmol/l. After vigorous physical activity, this indicator increases. Even a relatively small increase in lactate concentration (up to 6-8 mmol/l) can impair the athlete’s coordination. Regularly high levels of lactate impair the aerobic capacity of an athlete.

In well-trained endurance athletes at slow running speeds (skiing, cycling, etc.), lactate levels are very low and do not exceed the aerobic threshold (2 mmol/l). At a given load intensity, energy supply occurs entirely aerobically.

When running speed increases, the anaerobic system is connected to the load and lactic acid begins to be produced in the muscles. However, if the rate is not too high, so little lactic acid is produced that most of it is neutralized by the body. Thus, the body maintains a balance between the production and elimination (removal) of lactic acid. It is believed that the lactate concentration in this case is in the range of 2-4 mmol/l. This range of intensity is called the aerobic-anaerobic transition zone.

With a further increase in speed, the production of lactic acid increases sharply, which leads to its accumulation in the muscles and the development of muscle fatigue. A sharp increase in blood lactate concentration indicates that the athlete is working in the anaerobic zone.

The boundary between the aerobic-anaerobic transition zone and the anaerobic zone is called the anaerobic threshold (AnT). Typically, the lactate concentration at the anaerobic threshold is 4 mmol/L.

The lactate test, which helps to find an athlete's anaerobic threshold, is based on the relationship between the level of lactate in the blood and the intensity of the exercise. The lactate test can also be used to assess the functional status of an athlete.

Test in the laboratory

Laboratory research is carried out on a bicycle ergometer. The test begins with a 10-minute warm-up, immediately after which a blood sample (2 ml) is taken and heart rate is recorded. Then the load power is increased every 5 minutes. At the end of each 5-minute period, a blood sample is also taken and the heart rate is recorded (Table 3.5). The load power increases until the athlete can maintain the given load for 5 minutes. Because the athlete is performing continuous work, blood samples are taken on the go through a small plastic tube inserted into a vein in his arm. Blood can be drawn at any time during the test. The lactate concentration in individual blood samples is determined by a laboratory method. Based on the data obtained, a lactate curve is constructed, which will indicate the anaerobic threshold.

Table 3.5. Lactate test on a bicycle ergometer.

Graphs 51 and 52 show the results of laboratory testing of an athlete on a bicycle ergometer. The athlete performed continuous work with a gradual increase in load. Blood samples were taken immediately before the next increase in load. Heart rate was measured continuously. Below the curve in graph 51 are the lactate concentrations corresponding to a certain heart rate. According to the test data, a curve of the relationship between lactate concentration and heart rate was constructed (graph 52). If we take into account that the lactate concentration at the anaerobic threshold is approximately 4 mmol/l, then the anaerobic threshold of this athlete corresponds to 160 beats/min.

Field test

The level of the anaerobic threshold can be established using a lactate test, during which the athlete’s usual work is performed, that is, during the movement of a kayak rower, a speed skater, a swimmer in the water, etc. This test is called a special test. It is believed that a special test gives more accurate results, since the load during the test is identical to that which the athlete performs in training and competition.

The approximate scheme of the lactate test is as follows: The test consists of several working segments lasting 5 minutes each (not less). Before the test there is a 10-minute warm-up. The first 5-minute segment is completed by the athlete at low intensity. Each subsequent 5-minute segment is covered at a higher speed than the previous one, but within each segment the speed remains constant without a finishing jerk at the end. Every 5 minutes of exercise there is a 10-minute recovery break. At each working segment, the time taken to complete the last 1000 meters of the distance (the distance is calculated for runners) and the corresponding heart rate are recorded. After each segment, a blood sample is taken (Table 3.6).

Table 3.6. Lactate test in the field.

Lactate levels are determined using a special portable device - a lactometer (which can also be used in laboratory testing on a bicycle ergometer). Based on the data obtained, a lactate curve is constructed, which will help establish the athlete’s anaerobic threshold and the level of his functional state.

To ensure the reliability of the lactate test, the athlete must strictly adhere to the following recommendations:

Always perform the test under the same conditions and at the same time of day.
Avoid large meals 5 hours before the test.
Avoid drinking alcohol 24 hours before the test.
Maintain a nightly sleep schedule and avoid sleep deprivation.
Avoid drinking coffee, tea, or other caffeine-containing products one hour before the test.
Avoid any training or strenuous physical work on the day of the test.
Avoid any vigorous exercise the day before the test.
Always perform the test at constant temperature and humidity.
Do not perform the test if you are sick or have a high fever.
Always do a proper warm-up before the test.

Below are examples of two runners performing a lactate test on the road. Although the examples below involve runners, the same testing principles can be used by other endurance athletes performing loads specific to their sport.

Graph 53 shows the dynamics of the heart rate of a marathon runner during a lactate test on the highway. The graph above the heart rate curve shows the lactate concentrations and their corresponding heart rate measured during testing. The athlete ran 4 segments of 1 km each with rest breaks after each. He ran each next kilometer of the distance faster than the previous one. After each kilometer segment, another blood sample was taken. Based on the data obtained, a lactate curve was constructed (graph 54). In this example, the runner's aerobic threshold corresponds to a heart rate of 132 beats per minute, and an anaerobic threshold is 142 beats per minute.

The other runner's test consisted of three running segments of 10 minutes each (see graph 55). The runner increased his running speed from segment to segment (the speed was kept constant during the segments themselves). At the end of each 10-minute segment, a blood sample was taken, and then there was a rest pause, the duration of which should be long enough for the body to have time to neutralize the lactic acid formed during the running segment. The test results are presented in Table 3.7.

Table 3.7. Test data Heart rate measurement data at various lactate concentrations, determined from the lactate curve

Lactate test and functional status assessment

To assess the shift in the anaerobic threshold relative to HRmax, it is necessary to plot the relationship between lactate and HR. However, in well-trained athletes, a shift in the anaerobic threshold is not always observed. However, pedaling power (on a bicycle ergometer) or movement speed at the same lactate concentrations can change significantly.

For example, the runner's speed and heart rate at a lactate concentration of 2 mmol/l (V2) were 3.64 m/s and 155 beats/min, respectively, and the speed and heart rate at a lactate concentration of 4 mmol/l (V4) were 3.95 m/s. s and 165 beats/min. After the training period, the V2 speed was 4.00 m/s, and the corresponding heart rate remained the same - 155 beats/min. The speed of V4 was 4.19 m/s, and the corresponding heart rate also remained the same - 165 beats/min (see table 3.8).

Table 3.8. Runner test results.

Thus, for a complete picture of the change in the functional state of an athlete, it is necessary, in addition to the graph of the lactate/heart rate relationship, to also construct a graph of the relationship between lactate and movement speed (or load power). As performance improves, the lactate curve on one or both graphs will shift to the right.

Lactate concentration at anaerobic threshold level

Typically, when exercising at the anaerobic threshold, the lactate concentration is 4 mmol/l. However, this is not always the case. For some athletes, the lactate concentration at the anaerobic threshold level may be slightly lower or slightly higher than normal - for example, 3 or 6 mmol/L. Therefore, to more accurately determine the anaerobic threshold, it is sometimes advisable to use not only the lactate test, but also non-invasive testing methods that allow you to find the deviation point (HR). Tests for finding the deviation point have already been described in this chapter.

Astrand test

The Astrand test is used to assess the functional state of an athlete based on the level of maximum oxygen consumption (VO2). The higher the VO2 max (l/min), the better the athlete’s functional state. The Astrand method is an indirect method for determining MIC, which does not require complex expensive equipment. It is based on a linear relationship between heart rate and oxygen consumption.

A bicycle ergometer is required to carry out the test. The test begins with a 3-minute warm-up, during which the load power gradually increases to 200-250 W, depending on the athlete’s preparedness. Then a single continuous submaximal work is performed for 6 minutes, at the end of which the heart rate is measured. By the end of the test, the heart rate should be at one constant level. It is recommended to select the load power at which the heart rate will be in the range of 140-160 beats/min. Cadence: 50 rpm.

The MIC calculation is carried out using a special Astrand nomogram (Scheme 3.4). The BMD value found using the nomogram is corrected by multiplying by the “age factor” (Table 3.9). Table 3.10 presents the Astrand nomogram after calculation based on a submaximal load test on a bicycle ergometer.

A 25-year-old athlete weighing 70 kg pedals at a constant load of 200 W. After 6 minutes, his pulse is 146 beats/min. According to Astrand's nomogram and taking into account the “age factor,” his MOC is 4.4 l/min.

In many endurance sports, an athlete's weight is of great importance: athletes with a high VO2 max but a large body mass may have a lower level of functional status. Therefore, the level of an athlete’s functional state is determined by the relative value of MOC, for which MOC in ml/min is divided by body weight in kg; that is, 4.4 x 1000 ml/min h-70 = 62.9 ml/kg/min.

Scheme 3.4. Astrand nomogram.

Table 3.9. Age-related correction factors to BMD values ​​according to the Astrand nomogram.

Table 3.10 Determination of maximum oxygen consumption by heart rate during exercise on a bicycle ergometer in men and women. These tables must be adjusted by age (see table 3.9).

Table 3.10. (continued) Determination of maximum oxygen consumption by heart rate during exercise on a bicycle ergometer in women.

Anaerobic threshold, lactate concentration and training intensity

Chapter 2 already discussed how to find training load intensity zones from HRmax and HRreserve. However, the methods described are quite simplified. The best guideline for determining load intensity zones is the athlete’s individual anaerobic threshold (HR, lactate concentration 4 mmol/l).

Why anaerobic threshold? Because the principle of load intensity is based precisely on the anaerobic threshold. The anaerobic threshold is the intensity above which lactic acid begins to accumulate in the muscles. If you exercise inappropriately frequently at intensities above the anaerobic threshold, your body's aerobic capacity may deteriorate. In addition, the anaerobic threshold is the maximum running, cycling, skiing or water speed that an athlete can maintain for an extended period of time without experiencing premature fatigue. This speed is called threshold. The athlete’s performance over long distances depends on the threshold speed. It has been established that training at the level of the anaerobic threshold contributes to an increase in threshold speed to the greatest extent.

According to Table 2.2 (p. 38), the value of the anaerobic threshold for all athletes is approximately equal to 90% of HRmax. However, in reality, the level of anaerobic threshold can vary significantly between athletes, depending on their training. An amateur athlete may have an anaerobic threshold level of 75% of HRmax, while a highly trained athlete may have an anaerobic threshold level of 95% of HRmax.

Often, beginner athletes, and sometimes experienced amateur athletes, perform aerobic training at very high intensity. They don't get satisfaction from a workout unless they feel exhausted by the end of the session. This approach does more harm than good. Aerobic training, which forms the bulk of an endurance athlete's training program, should be performed at a lactate concentration of 2-4 mmol/L, that is, below the anaerobic threshold. Lactate levels during recovery training should not exceed 2 mmol/l. When performing high-intensity interval training, blood lactate levels are much higher than 4 mmol/L. Table 3.11 shows the zones of intensity of training loads as a percentage of the anaerobic threshold (HRotcl), as well as the lactate concentrations achieved in each of the intensity zones.

Table 3.11. Load intensity zones as a percentage of the anaerobic threshold (HRotcl)

To establish intensity zones, the results of a lactate test are often used directly. By determining from the lactate curve which heart rate values ​​correspond to lactate concentrations of 2, 3 and 4 mmol/l, the athlete can quite accurately establish the boundaries of a particular intensity zone.

As an athlete's training and race performance increases, the anaerobic threshold level also changes. In order to monitor changes in functional status and promptly adjust individual training intensity limits, it is recommended to regularly perform functional tests.

Runner's heart rate curves during various workouts

Schedule 57. Extensive aerobic running. Regular/medium intensity. Long duration L 1.5-2.5.

Schedule 57. Extensive aerobic running. Regular/medium intensity. Extra long duration L 1-2.

Schedule 58. Recovery training (jogging). Low intensity. Short duration. L 0.5-1.5.

Schedule 59. Intense training. Test run. High intensity. Long/medium duration L 2.5-3.5.

Schedule 60. Variable training. High intensity. Short/medium duration. L 2.5-5.

Schedule 61. Variable training. Variable intensity (can vary from low to very high, from restorative to anaerobic). L 0.5-L10.

Chart 62. Extensive medium/long intervals. Medium to high intensity, 1-5 min. L3-L4.5 with under-recovery.

Chart 63. Extensive long intervals. Medium to high intensity, 5-15 min. L3-L3.5 with under-recovery.

Schedule 64. Intensive intervals. High intensity. Short duration (1-15 min). L3-L7 with incomplete recovery.

Schedule 65. Repeated training, extensive. Medium to high intensity. Long duration of accelerations (5-15 min). L2.5-L4 with incomplete recovery.

Schedule 66. Repeated training, intensive. High intensity. Average duration of accelerations (3-5 minutes). L3-L5 with under-recovery.

Schedule 67. Test run or race. Duration: medium/long. Distance: half marathon. High intensity. L3.5-L5. The intensity is constantly near the deviation point.

Graph 68. Race, 50-60 min (15 km run, 50-60 min), intensity constantly at or above the L4-L6 deviation point.

Graph 69. Race, 30-40 minutes (10 km run) intensity is constantly above the deviation point (5-10% aerobic energy) L4-L6.

Graph 70. Race, 15-20 minutes (5 km) intensity constantly above the deviation point (5-10% aerobic energy) L4-L10.

Graph 71. Race, 10 min (3 km), intensity constantly above the deviation point (5-10% aerobic energy) L4-L10.

Graph 72. Race, 1.-2 hours (25-30 km), intensity just below the L3-L4 deviation point.

Graph 73. Marathon, 2.5-3.5 hours, intensity below or slightly below the deviation point L2-L3.

Whatever career path you choose, you will need the ability to focus on a task, distinguish between the main and the secondary, and, importantly, the ability to force yourself to work, even if you are not in the mood for it. An important difference between professional work and what we do for our own pleasure is that hobbies and voluntary work can be postponed until better times, and the work that we do not only by vocation, but also within the framework of an employment agreement, has strict time limits. boundaries, quality standards, often presupposes a certain regime that cannot be changed at your discretion.

Can you work efficiently five days a week from morning to evening? Or do you prefer periods of intense work, alternating with long breaks for recovery? Or maybe hard work is not your thing at all? The following technique will help you study the features of your performance.

Instructions
Answer the test questions by choosing one of the three answer options and recording it in the answer table.
1. Do you often do work that could easily be delegated to others?

· b) Rarely;

· c) Very rarely.

2. How often do you have lunch in a hurry because you’re so busy?

· a) Often;

· b) Rarely;

· c) Very rarely.

3. How often do you do the work that you did not have time to complete during the day in the evening until late?

· a) Rarely;

· b) Periodically;

· c) Often.

4. What is characteristic of you?

· a) You work much more than others;

· b) You work like everyone else;

· c) You organize your work in such a way that you work less than others.

5. Would you say that you would be physically stronger and healthier if you were less diligent in your studies or work?

· b) It's hard to say;

6. Do you notice that due to diligence in work and study, you spend little time communicating with friends?

· b) It's hard to say;

7. Isn’t it typical for you that your level of ability to work has recently begun to fall somewhat?

· b) I find it difficult to answer;

8. Have you noticed that lately you have been losing interest in acquaintances and friends who are not related to your studies or work?

· b) I find it difficult to answer;

9. Do you adjust your lifestyle to the needs of study and work?

· b) When and how;

· c) Most likely not.

10. Are you able to force yourself to work in any conditions?

· b) When and how;

11. Do people who rest while you work annoy you?

· b) When and how;

12. How often are you passionate about work or study?

· a) Often;

· b) Periodically;

· c) Rarely.

13. Have you recently had situations where you couldn’t fall asleep, thinking about your problems with school or work?

· a) Relatively often;

· b) Periodically;

· c) Rarely.

14. What pace of work is most typical for you?

· a) I work slowly, but efficiently;

· b) When and how;

· c) I work quickly, but not always efficiently.

15. Do you work during holidays or vacations?

· a) Most often yes;

· b) Sometimes;

16. What is most characteristic of you in terms of professional self-determination?

· a) I chose a profession for myself a long time ago and strive to improve myself professionally;

· b) I know exactly which profession suits me best, but there are no suitable conditions to master it;

· c) I have not yet decided which profession suits me best.

17. Which would you prefer?

· a) have an interesting and creative job, even if it is not always highly paid;

· b) a job that requires a lot of hard work and perseverance, but also highly paid;

· c) a job that does not require much stress and effort, but is fairly decently paid.

18. Did your parents and teachers consider you a diligent and diligent person?

b) when and how;

Answers are evaluated:

· a) 3 points;

· b) 2 points;

· c) 1 point.

Sum

Interpretation

The best results are the 7th and 8th levels, the 9th - a very high level of efficiency and hard work is often characterized as “workaholism,” that is, excessive diligence in work, which often leads to stressful situations and even exhaustion of the nervous system.
But are there jobs where hard work is not rewarded?
You can only find a job that is suitable for the work regime - a uniform load throughout the entire working time or periods of high intensity loads with rest periods, work paid according to the amount of time spent or types of activities in which only the result is assessed (this distinguishes more creative, but less stable in terms of industry income).
If you want to find a highly paid job that does not require stress and effort, then such work simply does not exist, since professionalism, which requires a lot of dedication, is currently at a premium.
If, after calculating the points, you discovered that you have a low level of hard work, then this probably did not come as a surprise to you. Try to develop your interests, help those around you, because it’s very nice when you are thanked for a job well done. A low level of efficiency and hard work can also be associated with rapid fatigue and poor human health - then you need to pay serious attention to diagnosing your physical condition, improving health, and physical education.

Testing the physical performance of persons involved in physical education and sports at rest does not reflect its functional state and reserve capabilities, since the pathology of an organ or its functional insufficiency manifests itself more noticeably under load conditions than at rest, when the requirements for it are minimal. Unfortunately, the function of the heart, which plays a leading role in the life of the body, is in most cases assessed based on examination at rest. Although it is obvious that any violation of the pumping function of the heart is more likely to manifest itself at a minute volume of 12-15 l/min than at 5-6 l/min. In addition, insufficient reserve capabilities of the heart can only manifest themselves in work that exceeds the usual load in intensity. This also applies to hidden coronary insufficiency, which is often not diagnosed by ECG at rest. Therefore, assessment of the functional state of the cardiovascular system at the modern level is impossible without the widespread use of stress tests. Objectives of stress tests: 1) determination of performance and suitability for practicing a particular sport; 2) assessment of the functional state of the cardiorespiratory system and its reserves; 3) forecasting probable sports results, as well as forecasting the likelihood of the occurrence of certain deviations in health status when undergoing physical activity; 4) identification and development of effective preventive and rehabilitation measures for highly qualified athletes; 5) assessment of the functional state and effectiveness of the use of rehabilitation means after injuries and diseases in training athletes. Recovery tests. Recovery tests involve taking into account changes and determining the recovery time after standard physical activity in such indicators of the cardiorespiratory system as heart rate (HR), blood pressure (BP), electrocardiogram (EKG) readings, respiratory rate (RR) and many others. Submaximal effort tests. Submaximal force tests are used in sports medicine to test elite athletes. Studies have shown that the most valuable information about the functional state of the cardiorespiratory system can be obtained by taking into account changes in the main hemodynamic parameters (indicators) not in the recovery period, but directly during the test. Therefore, an increase in loads is carried out until the limit of aerobic capacity (maximum oxygen consumption - MPK) is reached. The Harvard step test (L. broucha, 1943) consists of climbing a bench 50 cm high for men and 43 cm high for women for 5 minutes at a given pace. The rate of ascent is constant and equals 30 cycles per minute. Each cycle consists of four steps. The tempo is set by a metronome at 120 beats per minute. After completing the test, the subject sits on a chair and during the first 30 s, at the 2nd, 3rd and 4th minutes, the heart rate is calculated. If the subject falls behind the set pace during testing, the test is terminated. Submaximal exercise tests are performed with different types of loads: 1) immediately increasing the load after warming up to the expected submaximal level for a given subject; 2) uniform load at a certain level with an increase in subsequent studies; 3) continuous or almost continuous increase in load; 4) stepwise increase in load; 5) stepwise increase in load, alternating with periods of rest.

17. Physical performance reserves when working at maximum and submaximal power

When operating at maximum power, due to its short duration, the main energy reserve is anaerobic processes (ATP and CrP reserves, anaerobic glycolysis, rate of ATP resynthesis), and the functional reserve is the ability of nerve centers to maintain a high rate of activity, maintaining the necessary intercentral relationships. With this work, reserves of strength and speed are mobilized and expanded. When working at submaximal power, biologically active substances of impaired metabolism enter the blood in large quantities. Acting on the chemoreceptors of blood vessels and tissues, they reflexively cause a maximum increase in the functions of the cardiovascular and respiratory systems. An even greater increase in systemic arterial tone is promoted by vasodilators of hypoxic origin, which simultaneously contribute to an increase in capillary blood flow. Functional reserves when working at submaximal power are the body's buffer systems and reserve blood alkalinity - the most important factors inhibiting the disruption of homeostasis under conditions of hypoxia and intense glycolysis; further strengthening of the cardiorespiratory system. The glycolytic contribution to the bioenergetics of working muscles and the endurance of nerve centers to intense work in conditions of lack of oxygen remains significant. When working at high power, the physiological reserves are generally the same as during submaximal work, but the following factors are of paramount importance: maintaining a high (near-determined) level of work of the cardio-respiratory system; optimal blood redistribution; water reserves and physical thermoregulation mechanisms. A number of authors consider not only aerobic, but also anaerobic processes, as well as fat metabolism, to be the energy reserves of such work. When working at moderate power, the reserves are the endurance limits of the central nervous system, glycogen and glucose reserves, as well as fats and gluconeogenesis processes, which intensively increase under stress. Important conditions for long-term provision of such work include reserves of water and salts and the efficiency of physical thermoregulation processes. General information about the reserve capabilities of various parts of the oxygen transport system is presented in Table 9. From Table 9 it can be seen that the external respiration system has the largest (twenty-fold) adaptation reserve. But even with such functional capabilities, it can make a certain contribution to limiting the athlete’s physical performance.