Mass recruitment

Tests for self-control of physical fitness. Methodology for conducting diagnostic testing of physical fitness of those involved

A set of control exercises and tests

to determine the level of physical fitness

Physical (motor) qualities are called separate qualitative aspects of human motor capabilities: speed, strength, flexibility, endurance and dexterity.

To test the physical qualities of preschoolers, control exercises are used, which are offered to children in a playful or competitive form.

Rapidity is the ability to perform motor actions in the shortest possible time,

As a test exercise, it is proposed to run a distance of 10 m from the move and 30 m from the start

Strength is the ability to overcome external resistance and counteract it through muscular tension. The manifestation of strength is provided, first of all, by the strength and concentration of the nervous processes that regulate the activity of the muscular apparatus. In connection with age-related characteristics, complex manifestations of strength and speed in speed-strength exercises are determined in preschoolers.

Speed-strength abilities shoulder girdle can be measured by the distance over which a child throws a stuffed ball (medball) with a mass of 1 kg with both hands while standing with his feet apart, without stepping forward.

Speed-strength abilities of the lower limbs is determined by the results in long jumps from a place, high jumps from a place, long and high jumps from a running start (high jumps from a straight run using the “bending legs” method). Average indicators are presented in table 23.

Other results of determining the speed-strength abilities are presented in table 27:

Control exercise No. 1 - crawling on the bench 6 m on the stomach, pulling up with your hands.

Control exercise No. 2, "press" - lifting the torso from a prone position with legs bent, as quickly as possible for 30 seconds.

Agility- the ability to quickly and accurately reorganize their actions in accordance with the requirements of a suddenly changing environment.

In connection with such a broad concept, dexterity can be determined by a complex of various exercises showing different aspects of the development of dexterity. For example:

agility in running (shuttle, snake), table 24;

dexterity in coordination (balance "flamingo"), table 25;

dexterity in climbing (climbing a gymnastic ladder 3 m), table 27 (No. 3);

dexterity in accuracy (throwing at a target), table 27 (no. 4);

Agility in running can be estimated from the results of running a distance of 10 m, it is defined as the difference in time for which the child runs this distance with a turn (5 + 5 m) and in a straight line. E.N. Vavilova recommends using the difference in running a distance of 30 m in a straight line and 3 x 10 m (shuttle run) or 30 m with obstacle avoidance (snake), the number of obstacles E.N. Vavilov does not indicate. The smaller the difference, the higher the level of agility.

Endurance- ability to resist fatigue. Endurance is determined by the functional stability of the nerve centers, the coordination of the functions of the motor apparatus and internal organs.

General Endurance determined by the speed of running long distances:

Arm endurance is determined by the time of hanging on straight arms on the gymnastic wall, back to the wall. The exercise begins on command and ends when you try to change the position of the hands, body (to intercept), resting your foot on the crossbar.

Crawl performed on a gymnastic bench 6 m long (two benches of 3 m in a row). The child stands in front of the end of the bench in a bent position, hands resting on the bench. On a signal, he lays down on his stomach and crawls, pulling himself up with his hands. Crawling to the end of the bench - clap on the substituted cube or floor as a finish signal.

"Press"- raising the body or lying position. The child assumes a prone position, bending his knees (possible to a right angle). The legs are fixed. Hands are folded on the chest, palms on the shoulders. On a signal, raise the body until the elbows touch the knees. Do it as quickly as possible within 30 seconds.

Exercises 3 and 4 define agility in climbing and precision dexterity.

climbing performed on the gymnastic ladder of the corresponding standard. At a height of 3 m, a landmark (bell, flag, etc.) is strengthened, which must be touched by hand. The child becomes in the main stance near the stairs and, on a signal, begins to climb in an arbitrary way of coordinating arms and legs with the maximum possible speed. Climbing ends when the child touches the landmark at a height of 3 m. The descent should be carried out slowly, under the supervision of the leader.

Throwing performed from a distance of 3 meters. Target with a diameter of 70-75 cm with 5 concentric circles from 1 to 5 points. The center of the target is a circle with a diameter of 15 cm (5 points). The child stands in front of the target at a distance of 3 m and performs 5 throws with a small ball (7-8 cm) trying to hit the center of the target. The result of hits is recorded as the sum of the "knocked out" points.

Exercise 5 - " hanging on bent arms " defines arm endurance. The child, with the help of an adult, fixes the hang, pulling himself up on bent arms to the level of the collarbones-shoulders. The bar can be pressed against the chest, it can not be held by the chin.

On a signal, the help of an adult stops, and the child tries to stay in the hanging position for the maximum possible time. The position of the hang is considered from the start signal (the beginning of the hang) to the lowering of the body with the extension of the arms to a right angle. This time is fixed in seconds.

Flexibility- monofunctional properties of the musculoskeletal system, which determines the degree of mobility of its links. The most important health value is the level of flexibility of the spine. Determined by control exercise "seated forward bend". To perform the exercise, the child sits down from the end of the gymnastic bench, stretches his arms forward, fixes the vertical position of the spine and the zero point of touch with the fingertips. Then a forward bend is made with sliding fingers and palms on the surface of the bench. The value of the slope is measured along the length of the path of the fingertips in centimeters (Table 27, No. 6). When tilting, it is necessary to help the child fix the straightened knees. It is impossible to help the slope itself.

If you want to be healthy and start strengthening your body, it's good to first determine what your current fitness level is. How ready are you for intense physical activity? In order not to harm the body in the process of hardening or active sports, it is important to clearly understand what reserves of physical strength are at your disposal. Usually, to determine their level, they turn to professional trainers and doctors, but it is quite possible to test at home. To do this, you need to pass 3 simple tests. So, the topic of our conversation today is testing for the level of physical fitness.

Test No. 1 for the level of physical fitness

Let's check the level of support for balance and coordination of movements. Starting position. Stand straight, feet shoulder width apart. Feet in special sports shoes, and even better - barefoot. Put your hands on your lower back and do not move them, no matter how you want to, to maintain balance.

Testing for the level of physical fitness. Notice the time. Close your eyes, lift your leg off the floor and stretch it high up. The goal is to keep the balance as long as possible. Then fix the time again.

Evaluation of results

A great. Easily maintain balance for more than 20 seconds.

Good. Maintain balance for approximately 10 seconds.

Satisfactory. Maintain balance for approximately 5 seconds.

Weak. Maintain balance for less than 5 seconds.

Test No. 2 for the level of flexibility of joints and ligaments

Starting position. Sitting on the floor, stretch your legs and lift your feet at a right angle up.

Testing for the level of physical fitness. Exhaling, raise your hands up and, slowly lowering, pull them to the feet. The task is to stretch the torso towards the foot as far as possible.

Evaluation of results

A great. Easily, without tension, you can wrap your palms around the outer surface of the feet at heel level.

Good. You can wrap your hands around your toes.

Satisfactory. You can wrap your hands around the outer arch of the foot at the level of the Achilles tendon.

Weak. You can only clasp your calves with your palms.

Fitness Level Test #3

Find out your level of endurance and preparedness for physical activity. Starting position. Stand facing a low step or stable bench. Note the time - 4 min.

Testing. Within 4 minutes, carry out the ascent and descent from the platform at a fairly fast pace. At the end of the test, take your pulse immediately.

Evaluation of results

Good - up to 90 beats per minute.

Satisfactory - more than 90 beats per minute.

Good - up to 92 beats per minute.

Satisfactory - more than 92 beats per minute.

Good - up to 94 beats per minute.

Satisfactory - more than 94 beats per minute.

Based on the test results, you can calculate the level of physical fitness and, accordingly, choose the appropriate ways to strengthen immunity. With a weak and satisfactory result of tests for the level of physical fitness, it is recommended to start with passive forms of hardening (pouring, wiping, sunbathing, air baths). Excellent and good health gives grounds to start physical activity (gymnastics). Be sure to follow all the conditions for proper healing of the body, and then you can achieve the desired level of physical fitness.

If you can bench press 120 kg, you are probably very strong. However, there is no guarantee that you can, for example, push a stalled car uphill if necessary. Because pushing a Zhiguli requires different muscles than pushing a barbell. And during training, we all have a tendency to pump those muscles that already work best for us and neglect those that are poorly developed. Often we do not even know our weaknesses. This test will help determine your overall fitness level and find gaps in your muscle shield. And you can eliminate the shortcomings with the same exercises that are given in the test.

Test

Check yourself every month and plan your workouts in such a way as to develop weak muscles.

Determines the strength and endurance of the muscles of the upper back and shoulders.

Lie down on the floor under the bar on a small rug. Grasp the bar with an overhand grip and, keeping your back straight, pull yourself up. Time yourself for the amount of time you can hold out in that position.

1-20 seconds - bad
21-40 seconds - medium
41-60 seconds is good
More than 60 seconds - excellent

How to improve performance:

Regularly pull yourself up in this way, doing 3-4 sets. Perform as many pull-ups as possible during each set. This exercise should be alternated with the bench press.

Determines the endurance to dynamic loads.

Walk quickly up and down the stairs for 3 minutes. Count your pulse in 10 seconds. Multiply the resulting number by 6.

Fitness level:

Age 20-30 years:

More than 160 - bad
Within 152-159 - average
Under 151 - excellent

Age 30-40 years:

More than 152 - bad
Within 144-151 - medium
Under 143 - excellent

Age 40-50 years:

More than 144 - bad
Within 136-143 - average
Under 135 - excellent

Age over 50:

More than 136 - bad
Within 126-135 - average
Less than 125 - excellent

How to improve performance:

Three times a week for half an hour do dynamic sports (basketball, tennis, football) in the fresh air. Then increase the workout time to 40 minutes. Your heart will gradually get used to the stress.

Determines the strength of the triceps and chest muscles.

Take the position "Lying Emphasis". Lower yourself for 3 seconds until your chest touches the floor. Hold this position for 2 seconds and then quickly return to the starting position. How many of these slow push-ups can you do?

Fitness level:

1-10 - bad
11-20 - medium
21-30 - good
Over 30 is great

How to improve performance:

Do this exercise three times a week, gradually increasing the number of push-ups until you can do 30 push-ups in a row.

Determines the strength of the abdominal muscles (abs).

Lie on the floor with your arms along your torso. Raise your straight legs up. Keeping your straightened legs together, begin to slowly lower them, without lifting your back from the floor. If your back does come off the floor, pay attention to the angle that your legs currently form with the floor.

Fitness level:

90-60 degrees - bad
Less than 45 degrees is good
0 - excellent

How to improve performance:

Do this exercise three times a week for three sets until you can lower your legs all the way to the floor without lifting your back. Do not do this exercise if you have lower back pain!

1. Test for the physical condition of the muscles

Strong muscles are by no means a privilege of men. Every day, a woman faces a huge number of situations where strong arms, abs or legs are needed. This is raising children, and shopping, and doing housework. Let's do some tests to find out the strengths and weaknesses in your muscle development.

1. Test for abdominal muscles (plank)

Get into a classic plank position. See the execution technique here - "Plank". You need to time yourself and stay in this position for as long as possible. After that, determine the state of the abdominal muscles.

In bad shape - 10-20 seconds
In mediocre form - 30-40 seconds
In good shape - 60-80 seconds
In great shape - 90-120 seconds

2. Test for pectoral muscles (push-ups)

In bad shape - 1-2 times
In good shape - 5-6 times
In great shape - 10 times

3. Biceps test (pull-ups)

Grasp the bar with a narrow grip, palms facing you. Without swinging, pull yourself up by bending your arms and trying to raise yourself so that your chin is above the bar, then slowly lower yourself. Count the number of pull-ups and determine the level of your fitness.

In bad shape - 1-2 times
In mediocre form - 3-4 times
In good shape - 5-6 times
In great shape - 10 times

4. Leg strength test (squats on one leg)

One-legged squats (pistol) are a great test for balance and leg muscles. See the execution technique here - "Squats on one leg". Count how many such squats you can perform and evaluate your capabilities.

In bad shape - 0 times
In mediocre form - 1 time
In good shape - 3-4 times
In great shape - 5-6 times

2. Test for the state of the cardiovascular system

Find a bench or a sturdy chair 30 cm high. Stand on the bench and get off it in four counts: on the count of "one" put one foot on the bench, on "two" - the other, on "three" lower one foot to the ground, on " four" - another. The pace should be as follows; two full steps up and down in 5 seconds, 24 in a minute. Continue the test for 3 minutes. After testing, immediately sit on a bench and count your pulse.

The pulse should be counted for a minute to determine not only the pulse rate, but also the rate at which the heart recovers after exercise. Compare the received data with the table data and you will see how well prepared you are.

Good stretching increases a person’s motor activity, which has a good effect on the condition of the joints and prevents the appearance of brittle bones. Let's evaluate the level of stretching of the hamstrings and buttocks.

Stand straight and place your feet about 40-45 cm wide. Keeping your back straight and bending at the waist, perform a smooth forward lean, trying to reach your fingers to the floor in front of you. Determine the level of your flexibility and draw appropriate conclusions.

Unable to reach the floor, then you have poor flexibility.
If you manage to reach the floor with your fingers, then you have mediocre flexibility.
I managed to put my palms on the floor, then you have good flexibility.
You can lean even lower, then you have great flexibility.

general physical preparation

Test for speed-strength fitness, 100 m run (seconds)

Running 100 m is performed from a high start. The starter is located 2-3 meters from the starting line. Commands are given to him, and he carries them out. At the command "Start!" approaches the starting line, puts one foot near it and assumes a high start position. On command "March!" - starts running.
Technique. At the command "Start!" the strongest leg is placed at the starting line, the other is set back 1.5-2 feet, both legs are slightly bent. The body is tilted forward, transferring the weight of the body to the front standing leg. The hand opposite to the strongest leg is brought forward or leaning on the track at the starting line, the other hand is taken back. On command "March!" they quickly start running with frequent and energetic steps, tilting their torso forward so that by the end of the starting run they take a vertical position and move on to running with a free swing step.
Mistakes. It is located at the start before the command "To the start!". The arm and leg of the same name are put forward. Steps on the starting line or touches it with his hand. The standing leg behind is straightened at the knee joint. Legs are widely spaced. Is in motion until the command "March!". Straightens up immediately after starting.

Raising and lowering the body from a prone position, legs are fixed, hands behind the head (number of times)

Raising the torso is performed in the supine position (on a gymnastic mat or on a rug). I.p. lying down, legs are fixed with socks under the lower rail of the gymnastic wall or held by a partner, knees are bent, hands are behind the head. On command "Exercise start!" a count is made of the number of executions. The participant rises to a sitting position on the floor (vertically) and returns to the starting position.

Pull-ups on the high bar (number of times)

Pull-ups are performed from the hang with a grip from above, each time from a stationary position in the hang with straight arms (pause 1-2 s) without jerking and swinging movements of the legs and torso; chin above the bar. The number of correctly performed pull-ups is recorded. Women perform pull-ups while lying on a low bar (number of times) without lifting their legs off the floor. The chin is above the bar. The body is straight.

Run 2000, 3000m (minutes)

Running on these distances can be carried out both on the treadmill in the stadium and on medium-cross-country terrain.

Standing long jump (centimeters)

Performed on a flat surface. It is desirable that the surface or shoes do not allow slipping during the take-off. The subject stands near the jump line from which the measurement is taken. You can't step on the line. Between the feet - a small distance. Before jumping, he bends his legs slightly and takes his arms back. Swinging his arms forward, he jumps forward and up, pushing off with both legs. After landing, the subject must remain in place or move forward. The length of the jump is measured with an accuracy of 5 cm. The measurement is taken from the jump line to the nearest trace left by the jumper. Moreover, the inspector should look more carefully and remember the place of the first touch with the feet of the floor. The fact is that very often the feet move forward after touching the floor. The best result of three attempts is counted. If the subject steps on the line before the jump (makes a spade), the result is not counted, but the attempt is taken into account.

Flexion and extension of the arms in emphasis on the uneven bars (number of times)

Take the starting position of the stop on the bars. We bend our arms at the elbow joints to an angle of 90 degrees and, straightening our arms, we straighten up to the starting position. When bending the arms, the shoulders fall forward - down, the legs are laid back. When performing the exercise, do not bend your knees.

Squat on one leg (number of times)

It is performed from the starting position standing on one leg on the bench, one hand rests with the palm of the hand against the wall. The other leg is in front. Bending and unbending the supporting leg, squats are performed, trying not to lose balance, the other leg is parallel to the floor. In the squat, the supporting leg should be completely bent in all joints, the heel should not be torn off the bench. If the person performing the exercise has lost his balance, but remains on one leg, then he continues the exercise. The exercise is considered completed when the subject stands on two legs. The exercise is performed alternately: on one leg, then on the other. The lowest score counts. For example, the subject sat down on the right leg 5 times, and on the left - 12 times. It counts 5 times.

Flexion and extension of the arms in an emphasis lying down (number of times)
The emphasis is lying on the floor (men) and in the emphasis lying on the bench (women) from the starting position. The legs and torso form a straight line, the gaze is directed forward. The distance between the hands is slightly wider than the shoulders. Bending of the arms is performed until the chest touches the floor or bench, and extension is performed until the arms are fully extended, while the legs and torso should form a straight line. The pace of execution is arbitrary. The exercise does not count if the stomach, pelvis or knees touch the floor. The number of correctly performed push-ups is recorded.

Functional test Stange (seconds)
Inhale, then exhale deeply and inhale again, hold your breath, holding your nose with your thumb and forefinger. The stopwatch records the breath holding time. As you train, the delay time increases. With overwork and overtraining, the ability to hold your breath is sharply reduced.

In the hang, raising the legs to touch the crossbar (number of times)

Take a hanging position on the bar, with an overhand grip. Raise straight legs forward and up until the toes touch the crossbar, arms are straight. Lower your legs to the waist. The exercise is performed without swinging the legs.

Force coup in emphasis on the crossbar (number of times)

Starting position: hanging on the bar. From hanging with an overhand grip, bending your arms (pull yourself up), simultaneously raise your legs up and quickly, bending at the hip joints, rotate around the crossbar. Unbending at the hip joints, go into focus on straight arms to a straight position of the torso. The transition to the starting position is performed in two ways:

lowering the torso forward lower the legs into the hang;
bending your arms, lower yourself to the starting position.

Vertebral mobility test (centimeters)

The subject stands on a gymnastic bench. A ruler is attached to the bench, marked in centimeters, and at the scale at the level of the bench (at the level of the soles), the divisions go down from the level of the bench. The subject leans down, trying to touch the fingers as low as possible, without bending the knees and without jerking.

12-minute running test (meters) (Cooper Test)

It is performed from a high start on a treadmill or flat terrain, on dirt, asphalt or specialized surfaces. On command "March!" start running and start the stopwatch. The subject chooses the running speed independently, but must calculate it in such a way as to complete the run for all 12 minutes. In the course of running, the subject can be informed of the current time for orientation. After 11 minutes of running, the subjects are informed that the last minute of the run has gone. After 12 minutes, the command "Stop!" (Whistle, clap, shot). The subject must stop running and spend no more than 5 meters per stop. After stopping, you need to walk around to restore breathing. It is strictly forbidden to move along the treadmill, as well as sit or lie down. The subject is in his place until his result is recorded. The exercise determines the distance that the subject was able to run in 12 minutes. The result is recorded with an accuracy of 10 meters.