PUBLISHING HOUSE

Moscow 2010

UDC 796/799 BBK 75.48 E25

Reviewers:

S. P. Evseev, Doctor of Pedagogical Sciences, Professor, Head of the Department of TiMAPC, Federal State Educational Institution of Higher Professional Education "NSU named after. P. F. Lesgafta, St. Petersburg";

A. A. Potapchuk, Doctor of Medical Sciences, Professor of the Department of Physical Methods of Treatment and Sports Medicine of the Federal State Educational Institution of Higher Professional Education "SPbSMU named after. acad. I. P. Pavlova"

Evseeva O. E.

E25 Adaptive physical culture in gerontology [Text]: textbook. allowance / O. E. Evseeva, E. B. Ladygina, A. V. Antonova. - M.: Soviet sport, 2010. - 164 p. : ill.

15VK 978-5-9718-0461-1

The first section of the manual discusses the organization and methodology of adaptive physical education classes with older people. Particular attention is paid to the choice of means of adaptive physical education, medical supervision and self-control. The second section outlines a sample program for the course “Adaptive physical education in gerontology.”

For students, undergraduates, graduate students, teachers, trainers, instructors in physical and physical culture.

UDC 796/799 BBK 75.48

© Evseeva O. E., Ladygina E. B., Antonova A. V., 2010 © Design. OJSC Publishing House 15VK 978-5-9718-0461-1 “Soviet Sport”, 2010

I organization and methodology of adaptive physical education classes with elderly people

Anatomical, physiological and psychological characteristics of elderly people

Many years of practice and the results of scientific research have proven that when conducting physical exercises with older people, it is necessary to take into account, first of all, their anatomical and physiological characteristics.

According to most researchers, during the aging period, the morphological, functional and biochemical characteristics of the body influence its most important property - reactivity.

The ability to adapt to ordinary environmental factors decreases with age due to an increase in the thresholds for the perception of various stimuli (hypothalamic threshold according to V.M. Dilman). All these shifts ultimately lead to changes in homeostasis and the development of chronic stress reactions. First of all, the neurohumoral mechanisms regulating body functions undergo changes.

There is a weakening of the functional state of the central nervous system, which is caused not so much by anatomical changes in the brain tissue, but by a deterioration in the blood circulation of the brain and shifts in the main nervous processes: a decrease in the mobility of the irritation process, a weakening of the inhibition processes, and an increase in their inertia. With age, the function of receptors deteriorates, which manifests itself in weakened vision, hearing, and skin sensitivity. Conditioned connections and reflexes are formed and strengthened more slowly, muscle tone decreases, motor reactions slow down, coordination of movements and balance worsen. The speed of information transfer slows down.

With age, hormonal regulation carried out by individual endocrine glands also becomes discoordinated. The production of adrenocorticoid hormone (ACTH) by the pituitary gland is weakened, the secretion of hormones by the adrenal cortex, and the function of the thyroid gland are reduced. Fat metabolism is disrupted, as a result of which cholesterol accumulates in the body and sclerosis develops. Functional and morphological disorders of the pancreas are accompanied by insulin deficiency, often leading to the development of age-related diabetes mellitus.

Thus, age-related decline in the functions of the endocrine glands leads to the development of three “normal” diseases of aging - hyperadaptosis (excessive stress response), menopause and obesity (Solodkov A.S., Sologub E.B., 2001).

Age-related changes in the cardiovascular system are very significant, leading to the development of sclerosis and atherosclerosis. Its development is due to disturbances in lipid and carbohydrate metabolism and lack of physical activity. Morphological changes have a significant impact on cardiohemodynamics. Systolic (SD) and diastolic (DD) pressure increases, and pulse pressure most often decreases. The increase in DM is more pronounced. DD changes very slightly, but with each subsequent decade of life it increases to a greater extent than in the previous one, by approximately 3-4 mmHg. Art. Minute blood volume (MBV) in people 60-70 years old is 15-20% lower than in people of mature age. The contractile function of the heart muscle deteriorates due to age-related involution of the myocardium, as a result of which the stroke volume of blood (SV) decreases. Therefore, the heart rate (HR) increases after 40-50 years in order to maintain the IOC at a sufficient level.

During aging, the respiratory organs retain sufficient adaptive capabilities longer to meet the increased demands of muscular activity. However, gradually the lung tissue loses its elasticity, the strength of the respiratory muscles and bronchial patency decreases, pneumosclerosis develops, all this leads to a decrease in pulmonary ventilation, impaired gas exchange, and the appearance of shortness of breath, especially during physical exertion. These changes are often accompanied by the development of emphysema. The vital capacity of the lungs (VC) decreases, breathing becomes more shallow, and the respiratory rate (RR) increases.

The gastrointestinal tract, according to the same authors, undergoes fewer changes. The tone and motility of its various parts are only slightly reduced.

With age, the excretory function of the kidneys deteriorates, as a result of which diuresis decreases, and there is a delay in the excretion of urea, uric acid, creatinine, and salts.

Bones become more fragile as osteoporosis develops (thinning of the tissue of long bones). Changes appear in the joints, mobility in them is impaired to a greater or lesser extent. Age-related changes in the spine often cause diseases that lead to long-term disability. In the East, there is an opinion that a person begins to age only when he loses the flexibility of the spine. Age-related changes in skeletal muscles are characterized by their atrophy, replacement of muscle fibers with connective tissue, decreased blood supply and oxygenation of muscles, which leads to a decrease in the strength and speed of muscle contractions.

The positive aspects of involutionary processes in the human body include its ability to maintain a constant body temperature when the external temperature changes, which increases until old age.

The aging of the body is accompanied by changes in both biological and mental structures. The nature of the involutionary processes of the psyche is extremely complex and depends on the individual characteristics of a person, on his predisposition to certain diseases, on his lifestyle, and personal characteristics. Changes in mental functioning due to age can manifest themselves selectively and at different age periods. Thus, the imagination begins to weaken relatively early - its brightness and imagery. Over time, the mobility of mental processes deteriorates. Memory weakens, the ability to quickly switch attention decreases, significant difficulties are observed with the development of abstract thinking, as well as in the assimilation and restoration of information.

Unlike other mental processes, intellectual abilities in most older people remain for quite a long time, but they may lose their brightness, associations become poorer, and the quality and generalization of concepts decreases. In the prevention of intellectual decline, constant mental stress plays an important role, which has a positive effect on the activity of the brain as a whole.

Emotional manifestations also change with age. Emotional instability develops, anxiety increases, self-doubt appears, and spiritual decline may occur due to the impoverishment of a person’s emotional life. There is a tendency to focus on negative experiences. An anxious-depressive mood color appears. The age that is usually considered the onset of mental disorders associated with involution is 50-60 years.

It is during this period that a person retires, which is associated, on the one hand, with a change in the social status of the individual, and on the other, with the onset of hormonal and physiological processes in the body (menopause). Both have a negative impact on the human psyche and lead to severe stress.

Throughout the entire individual journey, a person gets used to living with plans, near and distant goals that are focused on the interests of his family, children, and career. In old age, the usual lifestyle, social circle changes, even the daily routine moves to a more self-oriented lifestyle.

At this moment of crisis, many negative aspects of a person’s personality may appear, and there is an aggravation of personality traits. Previously persistent and energetic people become stubborn, fussy, and annoying. Those who are distrustful are suspicious. In the past, those who were prudent and thrifty became stingy. In people with artistic character traits, the traits of hysterical behavior become more acute (Bezdenezhnaya T.I., 2004).

This period of life is similar to adolescence: eternal questions arise again about the meaning of life, the place of one’s own personality in it, the significance of one’s being. But this crisis in old age is more emotional and tragic. A teenager comprehends his life prospects, while in old age such analysis is associated with a final assessment of himself and his past activities. Age, illness, inconsistency of established views with the requirements of the time, feelings of loneliness and uselessness increase the dreary and gray worldview of older people. Moreover, women, according to available information, unlike men, have a more pessimistic view of life and the so-called social dying occurs earlier for them.

Unfortunately, the aging process does not always occur in accordance with the natural rules of fading. Old age is often accompanied by severe mental illnesses, such as Pick's disease - the development of progressive amnesia and total dementia, Alzheimer's disease - complete loss of memory and brain atrophy. In addition, the following may develop: senile (senile) dementia, delusional and hallucinatory states, Parkinson's disease (its main neurological manifestations are tremors, muscle rigidity, i.e. limited movements). Various somatic diseases also cause mental disorders in an elderly person. For example, the clinical picture of mental disorders in coronary artery disease and myocardial infarction is characterized by irritability, mood swings, obsessive thoughts about the disease, increased anxiety, and hypochondriacal phenomena, which are especially persistent and pronounced.

In general, old age cannot be viewed as an irreversible biological state of inevitable decrepitude. There are also positive aspects to this stage of life. Studies by domestic and foreign researchers indicate diverse manifestations of a positive attitude towards old age. Much depends on the person himself, on his activity and life position. The accumulation of life wisdom, based on experience, moderation, prudence, and a dispassionate look at events and problems, has an undeniable advantage over youth. At the same time, at an older age there is still an opportunity to take advantage of the fruits of one’s labor for the purposes of self-knowledge, self-improvement and achieve professional and creative success. If desired, the third age can become the most fruitful period of a person’s life.

Purpose, objectives, focus and role of adaptive physical education classes with elderly people

The role of adaptive physical culture (APC) in the life of an elderly person is quite large. Unlike physical education, AFC encounters people with health problems. This circumstance requires a significant and sometimes fundamental transformation (adjustment, correction, or, in other words, adaptation) of the tasks, principles, means and methods of physical education to the needs of this age category of students.

To maintain health and creative longevity, older people need balanced physical activity that takes into account their psychophysical characteristics and needs, aimed at stopping the processes of premature aging. Involutional changes in the cardiovascular system, musculoskeletal system and other systems do not allow older people to perform many physical exercises, as they can overstrain the body and become an impetus for negative changes in it.

Within the framework of physical culture, this problem can be solved, for example, by means of physical recreation, if there are no large deviations in the state of human health. But given the negative impact of the environment, the decline in the quality of life and the general level of health of pensioners, these means for a positive and lasting result are, as a rule, not enough.

Therefore, it is ROS with its diverse arsenal of tools that provides opportunities for solving problems associated with the aging process.

In this period of life, health-regenerative and preventive measures take first place. focus physical activity. In addition, additional areas of physical activity can be identified - developmental, cognitive, creative, communicative, since physical activity at this age should be complex and contribute not only to health promotion, but also to facilitate the process of social integration of older people against the backdrop of unfavorable economic transformations in our country.

Main target ROS in old age - the development of the vitality of a person who has persistent deviations in health, and thereby contributing to the extension of the active period of his life by ensuring the optimal mode of functioning of his bodily-motor characteristics and spiritual characteristics provided by nature and available (remaining in the process of life) strength

In the most general form tasks ROS in old age can be divided into two groups:

The first group of tasks arises from the characteristics of those involved - elderly people with health problems. These are mainly corrective and preventive tasks;

the second group - educational, educational and health-improving tasks - the most traditional for physical culture.

The tasks to be solved in the process of physical activity exercises with elderly people should be set based on the specific needs and capabilities of the elderly person.

Common tasks ROS in the third age (old age) are:

satisfaction of human biological needs for physical activity;

counteraction to involutionary processes;

activation of the body through movements;

prevention of adverse effects on the human body;

restoration of reduced or temporarily lost body functions;

development of individual creative abilities of a person;

creating conditions for self-knowledge, self-realization and self-affirmation.

In some modern studies, the goals and objectives of physical education activities of the elderly are combined into a single block, based on the fact that with age there is a need to compensate for emerging deficiencies by maintaining conditioning abilities, improving the psychophysical and social state.

From here we can highlight the following goals or objectives:

preservation and development of mental abilities, primarily intellectual;

satisfying the needs for physical activity;

expansion of social contacts;

providing leisure time, hobbies;

satisfaction of existing desires (communication, getting rid of bad habits, improving physique, etc.);

maintaining self-esteem.

A clear understanding of the goals is an indispensable condition for the effectiveness of physical education activities of pensioners.

Therefore, goal-forming factors are of particular importance:

internal: personal needs, motivation, interests, beliefs, “motor abilities”, etc.;

external: developed training methods that correspond to the age and psychophysical state of the students; living conditions; financial condition; social status, etc.

In general, the tasks solved in the process of recreational activities with elderly people are very diverse and boil down to the following:

ensuring an optimal level of physical activity in order to preserve, strengthen, restore health and maintain the required level of functionality of the body;

maintaining a certain level of development and improvement of motor abilities;

improving practical knowledge, abilities, skills in the field of movement, control of your body and applying them in life;

training in the rational use of physical education in personal life and in work, the acquisition of some vital skills;

obtaining knowledge, skills and abilities of independent physical education and methods of self-control;

expansion and deepening of knowledge in the field of hygiene, medicine, health-improving physical culture;

acquiring knowledge about human capabilities inherent in nature;

instilling in students the desire for a healthy lifestyle and self-improvement;

formation of an idea of ​​one’s health as a personal and common property;

formation of the need for daily physical exercise;

promoting the education of moral and volitional qualities, the development of creative personality traits;

promoting the development of creative abilities and the ability to think broadly;

expanding your horizons and social circle.

Forms of organizing adaptive physical education classes with elderly people

Adaptive physical education classes for older people are carried out in various organizational forms:

collective (health groups, running clubs, health centers at parks and sports facilities, therapeutic physical education groups);

individual;

independent.

When choosing forms of physical education classes, it is necessary to take into account material and technical conditions and provide students with:

opportunity to exercise initiative and independence;

opportunity for creativity;

the opportunity to expand cognitive interests;

obtaining satisfaction from the students both from the process of training and from its result.

According to most researchers, the best form of organizing physical fitness classes are health groups, where classes are conducted by qualified instructors-methodologists with special education. With this form of training, it is possible to constantly exercise medical supervision and self-control. This allows you to timely identify deviations in the health status of those involved and dose the load when performing physical exercises. In health groups, it is easier to comprehensively use various means of adaptive physical culture with elements of hardening, massage, balanced nutrition, etc.

It is advisable to create health groups, guided by the membership of those involved in a specific medical group. It is necessary to take into account the health status of older people, their level of physical fitness and other indicators. This makes it possible to conduct classes in an adequate functional state of those involved in the motor mode. There are at least four of them: gentle- for sick people or those in the recovery period; wellness- for practically healthy people and people with poor health; training- for healthy people with minor health problems; sports longevity maintenance regime- for former athletes who continue their sports activities.

TO first medical This group includes people without deviations in health status, with moderate age-related changes or minor functional disorders of individual organs and systems.

Co. second include people suffering from chronic diseases (without frequent exacerbations), with minor age-related dysfunctions of organs and systems, as well as with a low level of physical fitness.

IN third The medical group includes people with chronic diseases that occur with relatively frequent exacerbations, with pronounced functional impairment of various organs and systems in a phase of unstable remission.

The first medical group can engage in recreational and motor training modes, as well as in the mode of maintaining sports longevity, if we are talking about former athletes. The second group is mostly in a health-improving mode and the third is only in a gentle mode. We must not forget that the differentiation of students into medical groups and the choice of one or another motor mode is quite arbitrary, since in practice this is difficult to do, but necessary.

Classes are held 2-3 times a week for 1.5-2 hours, preferably in the fresh air.

Long-term planning includes four stages:

1st - about two months, the task is to adapt all body systems to physical activity;

2nd - 5-6 months, the task is to ensure general physical development and health promotion;

3rd - 2-3 years, improvement of physiological functions, increase in general physical fitness;

4th - 1-3 years, the task is to stabilize physiological functions, maintain good health for as long as possible, a high level of performance and ensure the active functioning of the body.

Separately, it is necessary to dwell on the natural and accessible independent form of physical recreation for the elderly contingent in our country - occupational therapy on their garden plots, which many pensioners have. Activities in the garden and vegetable garden include a variety of labor processes and have a lot of positive points to improve the health of older people. First- this is spending a long time in the fresh air, which in itself has a positive effect on all systems of the human body. Second- labor movements stimulate physiological processes and functions of internal organs. They mobilize volitional impulses, discipline a person, create a cheerful mood, free him from obsessive thoughts arising from inaction, and distract him from illness. Labor puts a person into an active state and causes the harmonious functioning of both the whole organism and its individual parts. At the same time, labor actions stimulate active mental activity, direct it towards objective, meaningful, productive and satisfying work. However, occupational therapy should not be abused, since excessive physical activity in the garden can lead to physical and mental fatigue and adversely affect health, and in some cases, cause exacerbation of chronic diseases or injuries. That is why, in order to prevent negative phenomena, it is necessary to inform the elderly about how to properly organize home work and rest, how to conduct self-monitoring of their physical condition, and promote the formation of skills necessary in their personal life and in their work activities (for example, preventing spinal injuries when lifting and carrying heavy objects). , gardening, etc.).

Thus, today for older people the most preferable and accessible form of organizing group activities remains recreational health groups, and for independent people - occupational therapy in garden plots.

Medical supervision and self-control during adaptive physical education classes

The leading role in the process of physical exercise in health groups with older people is played by monitoring the physical condition of those involved, which includes, at a minimum: health status, physique, level of physical fitness (Zatsiorsky V.M., 1979). Control can be divided into medical supervision And self-control. The essence of control is the assessment of the state of adaptation of the body to environmental conditions. In other words, any set of preventive measures, including physical exercise, enhances the biological mechanisms of adaptation to environmental conditions. Their influence leads to a restructuring of the functional relationships that have developed in the body between various organs and systems.

From these positions medical supervision And self-control physical condition of the body is necessary for every person who cares about their health. For this you can use like complex instrumental research methods: electrocardiography, phonocardiography, laboratory tests, etc., and protozoa: anamnesis, visual observation, various functional tests (Stange, Gencha, Martinet test, test with 20 squats, orthostatic and clinostatic tests, Romberg test, finger-nose test, knee-heel test, etc.), anthropometric methods, plantography, goniometry, dynamometry, etc.

In addition, they apply non-traditional methods of self-control and self-diagnosis, based on oriental reflexology:

diagnostics of the energy state of the channels (according to the Chinese meridian system) based on the reaction to a thermal test according to the method of A. Akabane;

diagnostics of the energy state of channels using biologically active points - MO points (alarm points), located on the anterior surface of the chest and abdominal wall (Appendix 1).

Self-control serves as an important addition to medical supervision. Its data can be of great help to the teacher in regulating the training load. The teacher must instill in students the skills of regular self-control, explain its importance and necessity for improving health.

The most effective method of self-control is maintaining self-control diary(Appendix 2). Two types of indicators are recorded in the diary: current(characteristics of the daily state of the body), i.e. those that change quickly, and staged, changing over a long period of time (for example, a month or several months). Both of them consist of taking into account subjective and objective indicators, i.e. from simple and generally available methods of self-observation, as well as indicators of medical and pedagogical control.

Current control

When filling out the table of current control indicators, it is enough to mark them with any sign (cross, circle, etc.) in the column for a particular day of the month. Only indicators of objective control are marked with numbers.

Subjective indicators self-control are based on personal feelings, on the ability to understand and decipher them. These include: well-being, activity, mood, sleep, appetite, pain, respiratory diseases and exacerbations of chronic diseases 1.

Well-being - reflects the state and activity of the whole organism and, first of all, the nervous and cardiovascular systems. Its distinctive signs: weakness, lethargy, dizziness, palpitations, various pain sensations, ailments, as well as a feeling of cheerfulness, energy, the presence or absence of interest in activities. The state of health can be good, satisfactory, or bad.

Activity- if physical exercises are structured correctly, then after them there is a feeling of increased activity. If the opposite result is observed, this indicates that the load in the lesson was too high, and accordingly, activity decreases. It can be assessed as low, normal or high.

Mood- characterizes a person’s mental state. It can be: good - if a person is confident, calm and cheerful; satisfactory - with an unstable emotional state; unsatisfactory - confusion, depression, etc.

Dream, or rather, its subjective assessment also reflects the state of the body. Important to note duration of night sleep, time of falling asleep, waking up, insomnia, dreams. Sleep is considered normal if it occurs soon after a person goes to bed, it is strong enough, giving a feeling of vigor and relaxation in the morning. If sleep is disturbed, lethargy, irritability, or increased heart rate appear, it is necessary to urgently reduce the load and consult a doctor. In addition, it is necessary to note sleep character.

Appetite- a very subtle indicator of health status. In general, this feeling correctly reflects the body’s need for food to restore expended resources. But this pattern appears only if the physical activity is optimal. Outside the optimal load, the sense of appetite fails. For example, if the load is small, then appetite may increase without meeting the real need. With increased stress, appetite may decrease due to the onset of overwork. In the diary, appetite can be characterized as normal, decreased or increased.

Painful sensations- headaches, pain in the spine, muscles, legs, pain in the heart area, during what exercises the pain appears, its strength, duration - all this is information about the functional state of the body. It should be paid attention to and analyzed. Such an analysis makes it possible to track, first of all, the adequacy of the load during physical exercise, as well as the onset of a particular disease.

Respiratory diseases, exacerbations of chronic diseases. The number of sick days, complications that arise, seasonal exacerbations of chronic diseases, etc. are noted.

Objective indicators current monitoring are based on the analysis of indicators expressed in digital values, and include: registration of pulse (HR), blood pressure (BP), respiratory rate (RR), etc.

Heart rate observations. This is the most accessible indicator of the activity of the cardiovascular system. . The number of beats per 10 seconds is counted and the resulting value is multiplied by 6 to obtain the minute indicator. Normally, in old age, heart rate at rest (according to Balsevich V.K., 1986) fluctuates within 6070 beats/min. In untrained people, at the beginning of physical exercise, the pulse should not increase by more than 30 beats per minute compared to the resting pulse rate. Immediately after exercise, heart rate in practically healthy people should not exceed 100-120 beats/min.

During exercise, the heart must pump at a certain rate, but not at a maximum rate that is safe for continuous exercise. The maximum heart rate for elderly people during exercise should be determined by the formula:

Heart rate = 190 - age (years).

Frequent pulse (tachycardia) - 100-120 beats/min - is often observed in people with increased nervous excitability, with certain cardiovascular diseases, and also after heavy physical exertion. A slow pulse (bradycardia) - 54-60 beats/min - is observed, as a rule, in trained people.

Plays a particularly important role heart rate rhythm. Normally, heart beats occur at regular intervals. If you count the pulse in 10-second segments per minute and the number of beats is the same or with a difference of one beat from the previous one, then the heart rate is normal. If the difference is greater, then the pulse is arrhythmic and you need to consult a doctor.

Heart rate is calculated in the morning at rest, before and after exercise. After 3-4 months of regular exercise, the resting heart rate becomes lower by 6-10 beats/min. This is an objective indicator of a certain improvement in health.

Blood pressure monitoring. Registration of blood pressure is especially necessary for women with high blood pressure (or hypertension). With age, as a rule, there is an increase in systolic blood pressure. Diastolic pressure changes little with age. The average blood pressure figures (according to Motylyanskaya R.E., Erusalimsky L.A., 1980) at the age of 50-59 years are considered to be 144/89, at 60 years and older - 149/89 mm Hg. Art., but in old age, people who have the problem of high blood pressure themselves know their “norm”.

You can determine the normal blood pressure value using the formulas:

Systolic blood pressure = 102 + 0.7 X age + 0.15 X body weight;

Diastolic blood pressure = 78 + 0.17 X age + 0.1X body weight.

It should be especially emphasized that elderly people often experience systolic (or atherosclerotic) arterial hypertension, which is almost asymptomatic. Most experts associate it with atherosclerosis of large vessels, primarily the aorta, as well as with dysfunction of the baroreceptors located in its arch. This must be taken into account when planning the load.

Observations of black holes. The activity of the heart is closely related to the work of the lungs, determined by the frequency of breathing, the presence of shortness of breath, cough, etc. The breathing rate depends on age, health status, level of training, and amount of load. It is convenient to calculate the respiratory rate by placing your hand on the chest. The number of inhalations and exhalations is counted over 30 seconds and multiplied by 2. In an adult at rest, this figure is 14-18 breaths per minute, after exercise - up to 20-30. In those who regularly exercise, the resting respiratory rate can reach 10-16 breaths per minute.

Stage control

Stage control indicators (for each month or several months) are filled in with numbers. It can include various indicators of a person’s physical condition. An important requirement for measuring indicators is compliance with the requirements for the standardization of these measurements: it is advisable to conduct samples at the same time, under the same conditions.

Stage control may include:

monitoring the level of physical development(body weight, state of posture and feet, etc.);

monitoring the level of functional state(test with 10 squats, test with shortness of breath, tests with breath holding, etc.);

monitoring the level of development of motor qualities(general flexibility, agility, strength, endurance, etc.);

comprehensive assessment of the level of physical condition.

Observations on the level of physical development

Observations on body weight. It is best to measure it at your doctor's office as they have more accurate scales, but you can also use a home bathroom scale. You should weigh yourself in the morning, on an empty stomach, always wearing the same clothes. After starting exercise, weight may decrease due to a decrease in water and fat in the body. In the future - increase due to muscle building, and then remain at the same level. With age, body weight changes (more often increases), and for an individual assessment of this indicator, knowing the indicators of weight and height, it is advisable to use the index method:

Quetelet weight and height index: body weight (kg) / height (cm);

Broca's weight-height index: height (cm) - 100 units. The resulting difference corresponds to the proper weight in kg (for height above 165-170 cm it is recommended to subtract 105, for height 176-185 cm - 110 units).

Data is entered into the self-monitoring diary once a month.

Observations on the state of posture 2. Posture is an indirect indicator of the condition of the human spine. Even in ancient times, it was believed that all diseases, as a rule, are associated with changes in the spine.

The width of the shoulders and the size of the arch of the back are measured. To do this, a measuring tape with zero division is applied to the protruding point of the right shoulder and stretched along the line of the collarbones to a point on the left shoulder. The resulting value is an indicator of the width of the shoulders. The second indicator is also measured using a measuring tape, which is stretched from the left armpit along the line of the upper edge of the shoulder blades to the right armpit. The resulting value shows the size of the arch of the back.

tsnfiya dlet (cm) ^ x

back arch size (cm)

Average posture indicators are 100-110%. An indicator of 90% indicates a serious violation of posture. If it decreases to 85-90% or increases to 125-130%, you must contact an orthopedist.

Observations on the condition of the feet 3. To determine the condition of the feet, a sheet of paper is placed on a smooth, hard surface (board, cardboard, etc.). The subject stands on it so that the toes and heels of both feet are parallel, and the distance between them corresponds to the width of the palm. The contours of the feet are outlined with a pencil and each one is marked with the number 1. Without moving from the spot, the right leg is raised slightly and, standing on the left leg, holding the support with your hand, the contour of the left foot is outlined, which is marked with the number 2. Then the contour of the right foot is outlined and marked in the same way . The resulting contours 1 and 2 are compared. The results are determined according to the table:

Observations on the level of functional status

10 squat test to determine exercise tolerance 4 . The starting position is a stand, the pulse is determined in 1 minute (you can do it in 10 seconds and multiply this figure by 6). Perform 10 squats in 20 seconds. The pulse is measured for 1 minute. The difference between heart rate at rest and after exercise is determined.

Sample rating:

Dyspnea test to assess the state of the cardiovascular system and performance. Indicators of performance are the presence of shortness of breath and heart rate when climbing the stairs to the 4th floor at a calm pace without stopping. You can also carry out the test by climbing to the 4th floor in a certain time (start from 2 minutes).

Breath-hold test to assess the state of the respiratory system, cardiovascular system and volitional readiness. Starting position - stand. Count your pulse for 1 minute. Then, after inhaling, exhale, pinch your nose with your fingers and hold your breath as long as possible (this breath-holding is called apnea). Write down the pulse and apnea data (s) as a fraction: pulse/apnea (for example, like this: 80/40=2). The lower the obtained indicator, the better the body’s resistance to oxygen deficiency. Do the same while inhaling.

Assessment of expiratory apnea

Over 40 s - good 35-39 s - satisfactory Less than 34 s - unsatisfactory

Assessment of inspiratory apnea

Over 50 s - good 40-49 s - satisfactory 39 s - unsatisfactory

Observations on the level of development of motor qualities

Overall flexibility. The state of general flexibility can be determined using the following control exercise: starting position - main stance, toes together. Bend forward, touching your fingers or palms to the floor. Knees are straight.

Rating scale:

Joint mobility 5. Mobility in the joints is measured using special devices - goniometers, or goniometers. The Mollison goniometer is considered to be the simplest in design. This device is a regular protractor, on the base of which there is a pointer arrow, showing in degrees the angle of measurement of the position of the device.

Measuring mobility in the hip joint (flexion-extension of the hip). The person being examined is in the main stance, fixing the body with one hand against the wall. The goniometer is placed with a handle on the lateral surface of the body along its vertical axis. The center of the circle is aligned with the frontal axis of the hip joint. The movable lever is fixed on the vertical axis of the outer surface of the thigh.

Standing on one leg, the examinee:

bends the other leg at the hip and knee joints;

flexes the hip with the lower leg straightened;

produces hip extension with the lower leg straightened.

The value in degrees is recorded using the indicators of the protractor.

Measurement of mobility in the knee joint (flexion of the tibia).

The starting position is the same as when measuring the mobility of the hip joint. The goniometer handle is placed along the outer surface (along the vertical axis). The center of the circle is aligned with the frontal axis of the knee joint. The movable lever is fixed on the outer surface along the vertical axis of the lower leg. The subject performs flexion and extension at the knee joint. Based on the goniometer readings, the magnitude of their angles is determined.

Along with determining the value active movements they also measure the quantity passive movements(performed by applying external forces). The magnitude of each movement is measured three times, and the maximum values ​​are taken into account. After this it is calculated reserve mobility(difference between active and passive mobility). Indicators of reserve mobility indicate the potential for increasing the range of motion in the joint.

Agility. To determine dexterity, you can take two small balls or unbreakable objects and do the following exercise: starting position - stand, objects are alternately thrown up, first with the right, then with the left hand, the maximum number of times. The time of continuous execution of the exercise is recorded.

Strength qualities. To determine strength, you can use a control exercise: starting position - standing on a table or window sill, flexion-extension of the arms in support, keeping the torso straight. The number of repetitions of the exercise is recorded.

Aerobic endurance. To determine endurance, you can use the three-minute test method. sit test according to D.N. Gavrilov (1996). The test is intended for practically healthy people under 60 years of age or people with a fairly high level of physical fitness.

In accordance with the height, the height of the chair is set: up to 175 cm - 43 cm (height of a standard chair), 176-185 cm - 48 cm. The height of the chair is increased by means of flat pads (you can use books, magazines).

Before starting squats, heart rate1 is measured at rest for 10 seconds, the result obtained is multiplied by 6. Then, for 3 minutes, a uniform load is performed to sit down and stand up from a chair (movement mode - 26 cycles - 52 movements). The pulse is measured for 10 s and multiplied by 6 immediately after exercise (HR2) and after 2 minutes (HR3).

The level of cardiorespiratory endurance is assessed using the formula:

AND (HR1 + HR2 + HR3) - 200 10 "

For people over 60 years of age can be used test developed by specialists from the University of Juvaskula (Finland)- walking 2 km on a hard and level surface, recording the time covered at the maximum pace. The pace of movement is chosen according to how you feel.

To calculate the test index you need:

body weight (kg)

indicator = -

Find the sum of the following products:

for men... min x 11.6 or... s x 0.2 ... X 0.56 ... x 2.6 ... x 0.2

for women... min x 11.6 or... s x 0.14 ... x 0.36 ... x 1.0 ... x 0.3

PUBLISHING HOUSE

Moscow 2010

UDC 796/799 BBK 75.48 E25

Reviewers:

S. P. Evseev, Doctor of Pedagogical Sciences, Professor, Head of the Department of TiMAPC, Federal State Educational Institution of Higher Professional Education "NSU named after. P. F. Lesgafta, St. Petersburg";

A. A. Potapchuk, Doctor of Medical Sciences, Professor of the Department of Physical Methods of Treatment and Sports Medicine of the Federal State Educational Institution of Higher Professional Education "SPbSMU named after. acad. I. P. Pavlova"

Evseeva O. E.

E25 Adaptive physical culture in gerontology [Text]: textbook. allowance / O. E. Evseeva, E. B. Ladygina, A. V. Antonova. - M.: Soviet sport, 2010. - 164 p. : ill.

15VK 978-5-9718-0461-1

The first section of the manual discusses the organization and methodology of adaptive physical education classes with older people. Particular attention is paid to the choice of means of adaptive physical education, medical supervision and self-control. The second section outlines a sample program for the course “Adaptive physical education in gerontology.”

For students, undergraduates, graduate students, teachers, trainers, instructors in physical and physical culture.

UDC 796/799 BBK 75.48

© Evseeva O. E., Ladygina E. B., Antonova A. V., 2010 © Design. OJSC Publishing House 15VK 978-5-9718-0461-1 “Soviet Sport”, 2010

I organization and methodology of adaptive physical education classes with elderly people

Anatomical, physiological and psychological characteristics of elderly people

Many years of practice and the results of scientific research have proven that when conducting physical exercises with older people, it is necessary to take into account, first of all, their anatomical and physiological characteristics.

According to most researchers, during the aging period, the morphological, functional and biochemical characteristics of the body influence its most important property - reactivity.

The ability to adapt to ordinary environmental factors decreases with age due to an increase in the thresholds for the perception of various stimuli (hypothalamic threshold according to V.M. Dilman). All these shifts ultimately lead to changes in homeostasis and the development of chronic stress reactions. First of all, the neurohumoral mechanisms regulating body functions undergo changes.

There is a weakening of the functional state of the central nervous system, which is caused not so much by anatomical changes in the brain tissue, but by a deterioration in the blood circulation of the brain and shifts in the main nervous processes: a decrease in the mobility of the irritation process, a weakening of the inhibition processes, and an increase in their inertia. With age, the function of receptors deteriorates, which manifests itself in weakened vision, hearing, and skin sensitivity. Conditioned connections and reflexes are formed and strengthened more slowly, muscle tone decreases, motor reactions slow down, coordination of movements and balance worsen. The speed of information transfer slows down.

With age, hormonal regulation carried out by individual endocrine glands also becomes discoordinated. The production of adrenocorticoid hormone (ACTH) by the pituitary gland is weakened, the secretion of hormones by the adrenal cortex, and the function of the thyroid gland are reduced. Fat metabolism is disrupted, as a result of which cholesterol accumulates in the body and sclerosis develops. Functional and morphological disorders of the pancreas are accompanied by insulin deficiency, often leading to the development of age-related diabetes mellitus.

Thus, age-related decline in the functions of the endocrine glands leads to the development of three “normal” diseases of aging - hyperadaptosis (excessive stress response), menopause and obesity (Solodkov A.S., Sologub E.B., 2001).

Age-related changes in the cardiovascular system are very significant, leading to the development of sclerosis and atherosclerosis. Its development is due to disturbances in lipid and carbohydrate metabolism and lack of physical activity. Morphological changes have a significant impact on cardiohemodynamics. Systolic (SD) and diastolic (DD) pressure increases, and pulse pressure most often decreases. The increase in DM is more pronounced. DD changes very slightly, but with each subsequent decade of life it increases to a greater extent than in the previous one, by approximately 3-4 mmHg. Art. Minute blood volume (MBV) in people 60-70 years old is 15-20% lower than in people of mature age. The contractile function of the heart muscle deteriorates due to age-related involution of the myocardium, as a result of which the stroke volume of blood (SV) decreases. Therefore, the heart rate (HR) increases after 40-50 years in order to maintain the IOC at a sufficient level.

During aging, the respiratory organs retain sufficient adaptive capabilities longer to meet the increased demands of muscular activity. However, gradually the lung tissue loses its elasticity, the strength of the respiratory muscles and bronchial patency decreases, pneumosclerosis develops, all this leads to a decrease in pulmonary ventilation, impaired gas exchange, and the appearance of shortness of breath, especially during physical exertion. These changes are often accompanied by the development of emphysema. The vital capacity of the lungs (VC) decreases, breathing becomes more shallow, and the respiratory rate (RR) increases.

The gastrointestinal tract, according to the same authors, undergoes fewer changes. The tone and motility of its various parts are only slightly reduced.

With age, the excretory function of the kidneys deteriorates, as a result of which diuresis decreases, and there is a delay in the excretion of urea, uric acid, creatinine, and salts.

Bones become more fragile as osteoporosis develops (thinning of the tissue of long bones). Changes appear in the joints, mobility in them is impaired to a greater or lesser extent. Age-related changes in the spine often cause diseases that lead to long-term disability. In the East, there is an opinion that a person begins to age only when he loses the flexibility of the spine. Age-related changes in skeletal muscles are characterized by their atrophy, replacement of muscle fibers with connective tissue, decreased blood supply and oxygenation of muscles, which leads to a decrease in the strength and speed of muscle contractions.

The positive aspects of involutionary processes in the human body include its ability to maintain a constant body temperature when the external temperature changes, which increases until old age.

The aging of the body is accompanied by changes in both biological and mental structures. The nature of the involutionary processes of the psyche is extremely complex and depends on the individual characteristics of a person, on his predisposition to certain diseases, on his lifestyle, and personal characteristics. Changes in mental functioning due to age can manifest themselves selectively and at different age periods. Thus, the imagination begins to weaken relatively early - its brightness and imagery. Over time, the mobility of mental processes deteriorates. Memory weakens, the ability to quickly switch attention decreases, significant difficulties are observed with the development of abstract thinking, as well as in the assimilation and restoration of information.

Unlike other mental processes, intellectual abilities in most older people remain for quite a long time, but they may lose their brightness, associations become poorer, and the quality and generalization of concepts decreases. In the prevention of intellectual decline, constant mental stress plays an important role, which has a positive effect on the activity of the brain as a whole.

Emotional manifestations also change with age. Emotional instability develops, anxiety increases, self-doubt appears, and spiritual decline may occur due to the impoverishment of a person’s emotional life. There is a tendency to focus on negative experiences. An anxious-depressive mood color appears. The age that is usually considered the onset of mental disorders associated with involution is 50-60 years.

It is during this period that a person retires, which is associated, on the one hand, with a change in the social status of the individual, and on the other, with the onset of hormonal and physiological processes in the body (menopause). Both have a negative impact on the human psyche and lead to severe stress.

Throughout the entire individual journey, a person gets used to living with plans, near and distant goals that are focused on the interests of his family, children, and career. In old age, the usual lifestyle, social circle changes, even the daily routine moves to a more self-oriented lifestyle.

At this moment of crisis, many negative aspects of a person’s personality may appear, and there is an aggravation of personality traits. Previously persistent and energetic people become stubborn, fussy, and annoying. Those who are distrustful are suspicious. In the past, those who were prudent and thrifty became stingy. In people with artistic character traits, the traits of hysterical behavior become more acute (Bezdenezhnaya T.I., 2004).

This period of life is similar to adolescence: eternal questions arise again about the meaning of life, the place of one’s own personality in it, the significance of one’s being. But this crisis in old age is more emotional and tragic. A teenager comprehends his life prospects, while in old age such analysis is associated with a final assessment of himself and his past activities. Age, illness, inconsistency of established views with the requirements of the time, feelings of loneliness and uselessness increase the dreary and gray worldview of older people. Moreover, women, according to available information, unlike men, have a more pessimistic view of life and the so-called social dying occurs earlier for them.

Unfortunately, the aging process does not always occur in accordance with the natural rules of fading. Old age is often accompanied by severe mental illnesses, such as Pick's disease - the development of progressive amnesia and total dementia, Alzheimer's disease - complete loss of memory and brain atrophy. In addition, the following may develop: senile (senile) dementia, delusional and hallucinatory states, Parkinson's disease (its main neurological manifestations are tremors, muscle rigidity, i.e. limited movements). Various somatic diseases also cause mental disorders in an elderly person. For example, the clinical picture of mental disorders in coronary artery disease and myocardial infarction is characterized by irritability, mood swings, obsessive thoughts about the disease, increased anxiety, and hypochondriacal phenomena, which are especially persistent and pronounced.

In general, old age cannot be viewed as an irreversible biological state of inevitable decrepitude. There are also positive aspects to this stage of life. Studies by domestic and foreign researchers indicate diverse manifestations of a positive attitude towards old age. Much depends on the person himself, on his activity and life position. The accumulation of life wisdom, based on experience, moderation, prudence, and a dispassionate look at events and problems, has an undeniable advantage over youth. At the same time, at an older age there is still an opportunity to take advantage of the fruits of one’s labor for the purposes of self-knowledge, self-improvement and achieve professional and creative success. If desired, the third age can become the most fruitful period of a person’s life.

Purpose, objectives, focus and role of adaptive physical education classes with elderly people

The role of adaptive physical culture (APC) in the life of an elderly person is quite large. Unlike physical education, AFC encounters people with health problems. This circumstance requires a significant and sometimes fundamental transformation (adjustment, correction, or, in other words, adaptation) of the tasks, principles, means and methods of physical education to the needs of this age category of students.

To maintain health and creative longevity, older people need balanced physical activity that takes into account their psychophysical characteristics and needs, aimed at stopping the processes of premature aging. Involutional changes in the cardiovascular system, musculoskeletal system and other systems do not allow older people to perform many physical exercises, as they can overstrain the body and become an impetus for negative changes in it.

Within the framework of physical culture, this problem can be solved, for example, by means of physical recreation, if there are no large deviations in the state of human health. But given the negative impact of the environment, the decline in the quality of life and the general level of health of pensioners, these means for a positive and lasting result are, as a rule, not enough.

Therefore, it is ROS with its diverse arsenal of tools that provides opportunities for solving problems associated with the aging process.

In this period of life, health-regenerative and preventive measures take first place. focus physical activity. In addition, additional areas of physical activity can be identified - developmental, cognitive, creative, communicative, since physical activity at this age should be complex and contribute not only to health promotion, but also to facilitate the process of social integration of older people against the backdrop of unfavorable economic transformations in our country.

Main target ROS in old age - the development of the vitality of a person who has persistent deviations in health, and thereby contributing to the extension of the active period of his life by ensuring the optimal mode of functioning of his bodily-motor characteristics and spiritual characteristics provided by nature and available (remaining in the process of life) strength

In the most general form tasks ROS in old age can be divided into two groups:

The first group of tasks arises from the characteristics of those involved - elderly people with health problems. These are mainly corrective and preventive tasks;

the second group - educational, educational and health-improving tasks - the most traditional for physical culture.

The tasks to be solved in the process of physical activity exercises with elderly people should be set based on the specific needs and capabilities of the elderly person.

Common tasks ROS in the third age (old age) are:

satisfaction of human biological needs for physical activity;

counteraction to involutionary processes;

activation of the body through movements;

prevention of adverse effects on the human body;

restoration of reduced or temporarily lost body functions;

development of individual creative abilities of a person;

creating conditions for self-knowledge, self-realization and self-affirmation.

In some modern studies, the goals and objectives of physical education activities of the elderly are combined into a single block, based on the fact that with age there is a need to compensate for emerging deficiencies by maintaining conditioning abilities, improving the psychophysical and social state.

From here we can highlight the following goals or objectives:

preservation and development of mental abilities, primarily intellectual;

satisfying the needs for physical activity;

expansion of social contacts;

providing leisure time, hobbies;

satisfaction of existing desires (communication, getting rid of bad habits, improving physique, etc.);

maintaining self-esteem.

A clear understanding of the goals is an indispensable condition for the effectiveness of physical education activities of pensioners.

Therefore, goal-forming factors are of particular importance:

internal: personal needs, motivation, interests, beliefs, “motor abilities”, etc.;

external: developed training methods that correspond to the age and psychophysical state of the students; living conditions; financial condition; social status, etc.

In general, the tasks solved in the process of recreational activities with elderly people are very diverse and boil down to the following:

ensuring an optimal level of physical activity in order to preserve, strengthen, restore health and maintain the required level of functionality of the body;

maintaining a certain level of development and improvement of motor abilities;

improving practical knowledge, abilities, skills in the field of movement, control of your body and applying them in life;

training in the rational use of physical education in personal life and in work, the acquisition of some vital skills;

obtaining knowledge, skills and abilities of independent physical education and methods of self-control;

expansion and deepening of knowledge in the field of hygiene, medicine, health-improving physical culture;

acquiring knowledge about human capabilities inherent in nature;

instilling in students the desire for a healthy lifestyle and self-improvement;

formation of an idea of ​​one’s health as a personal and common property;

formation of the need for daily physical exercise;

promoting the education of moral and volitional qualities, the development of creative personality traits;

promoting the development of creative abilities and the ability to think broadly;

expanding your horizons and social circle.

Forms of organizing adaptive physical education classes with elderly people

Adaptive physical education classes for older people are carried out in various organizational forms:

collective (health groups, running clubs, health centers at parks and sports facilities, therapeutic physical education groups);

individual;

independent.

When choosing forms of physical education classes, it is necessary to take into account material and technical conditions and provide students with:

opportunity to exercise initiative and independence;

opportunity for creativity;

the opportunity to expand cognitive interests;

obtaining satisfaction from the students both from the process of training and from its result.

According to most researchers, the best form of organizing physical fitness classes are health groups, where classes are conducted by qualified instructors-methodologists with special education. With this form of training, it is possible to constantly exercise medical supervision and self-control. This allows you to timely identify deviations in the health status of those involved and dose the load when performing physical exercises. In health groups, it is easier to comprehensively use various means of adaptive physical culture with elements of hardening, massage, balanced nutrition, etc.

It is advisable to create health groups, guided by the membership of those involved in a specific medical group. It is necessary to take into account the health status of older people, their level of physical fitness and other indicators. This makes it possible to conduct classes in an adequate functional state of those involved in the motor mode. There are at least four of them: gentle- for sick people or those in the recovery period; wellness- for practically healthy people and people with poor health; training- for healthy people with minor health problems; sports longevity maintenance regime- for former athletes who continue their sports activities.

TO first medical This group includes people without deviations in health status, with moderate age-related changes or minor functional disorders of individual organs and systems.

Co. second include people suffering from chronic diseases (without frequent exacerbations), with minor age-related dysfunctions of organs and systems, as well as with a low level of physical fitness.

IN third The medical group includes people with chronic diseases that occur with relatively frequent exacerbations, with pronounced functional impairment of various organs and systems in a phase of unstable remission.

The first medical group can engage in recreational and motor training modes, as well as in the mode of maintaining sports longevity, if we are talking about former athletes. The second group is mostly in a health-improving mode and the third is only in a gentle mode. We must not forget that the differentiation of students into medical groups and the choice of one or another motor mode is quite arbitrary, since in practice this is difficult to do, but necessary.

Classes are held 2-3 times a week for 1.5-2 hours, preferably in the fresh air.

Long-term planning includes four stages:

1st - about two months, the task is to adapt all body systems to physical activity;

2nd - 5-6 months, the task is to ensure general physical development and health promotion;

3rd - 2-3 years, improvement of physiological functions, increase in general physical fitness;

4th - 1-3 years, the task is to stabilize physiological functions, maintain good health for as long as possible, a high level of performance and ensure the active functioning of the body.

Separately, it is necessary to dwell on the natural and accessible independent form of physical recreation for the elderly contingent in our country - occupational therapy on their garden plots, which many pensioners have. Activities in the garden and vegetable garden include a variety of labor processes and have a lot of positive points to improve the health of older people. First- this is spending a long time in the fresh air, which in itself has a positive effect on all systems of the human body. Second- labor movements stimulate physiological processes and functions of internal organs. They mobilize volitional impulses, discipline a person, create a cheerful mood, free him from obsessive thoughts arising from inaction, and distract him from illness. Labor puts a person into an active state and causes the harmonious functioning of both the whole organism and its individual parts. At the same time, labor actions stimulate active mental activity, direct it towards objective, meaningful, productive and satisfying work. However, occupational therapy should not be abused, since excessive physical activity in the garden can lead to physical and mental fatigue and adversely affect health, and in some cases, cause exacerbation of chronic diseases or injuries. That is why, in order to prevent negative phenomena, it is necessary to inform the elderly about how to properly organize home work and rest, how to conduct self-monitoring of their physical condition, and promote the formation of skills necessary in their personal life and in their work activities (for example, preventing spinal injuries when lifting and carrying heavy objects). , gardening, etc.).

Thus, today for older people the most preferable and accessible form of organizing group activities remains recreational health groups, and for independent people - occupational therapy in garden plots.

Medical supervision and self-control during adaptive physical education classes

The leading role in the process of physical exercise in health groups with older people is played by monitoring the physical condition of those involved, which includes, at a minimum: health status, physique, level of physical fitness (Zatsiorsky V.M., 1979). Control can be divided into medical supervision And self-control. The essence of control is the assessment of the state of adaptation of the body to environmental conditions. In other words, any set of preventive measures, including physical exercise, enhances the biological mechanisms of adaptation to environmental conditions. Their influence leads to a restructuring of the functional relationships that have developed in the body between various organs and systems.

From these positions medical supervision And self-control physical condition of the body is necessary for every person who cares about their health. For this you can use like complex instrumental research methods: electrocardiography, phonocardiography, laboratory tests, etc., and protozoa: anamnesis, visual observation, various functional tests (Stange, Gencha, Martinet test, test with 20 squats, orthostatic and clinostatic tests, Romberg test, finger-nose test, knee-heel test, etc.), anthropometric methods, plantography, goniometry, dynamometry, etc.

In addition, they apply non-traditional methods of self-control and self-diagnosis, based on oriental reflexology:

diagnostics of the energy state of the channels (according to the Chinese meridian system) based on the reaction to a thermal test according to the method of A. Akabane;

diagnostics of the energy state of channels using biologically active points - MO points (alarm points), located on the anterior surface of the chest and abdominal wall (Appendix 1).

Self-control serves as an important addition to medical supervision. Its data can be of great help to the teacher in regulating the training load. The teacher must instill in students the skills of regular self-control, explain its importance and necessity for improving health.

The most effective method of self-control is maintaining self-control diary(Appendix 2). Two types of indicators are recorded in the diary: current(characteristics of the daily state of the body), i.e. those that change quickly, and staged, changing over a long period of time (for example, a month or several months). Both of them consist of taking into account subjective and objective indicators, i.e. from simple and generally available methods of self-observation, as well as indicators of medical and pedagogical control.

Current control

When filling out the table of current control indicators, it is enough to mark them with any sign (cross, circle, etc.) in the column for a particular day of the month. Only indicators of objective control are marked with numbers.

Subjective indicators self-control are based on personal feelings, on the ability to understand and decipher them. These include: well-being, activity, mood, sleep, appetite, pain, respiratory diseases and exacerbations of chronic diseases 1.

Well-being - reflects the state and activity of the whole organism and, first of all, the nervous and cardiovascular systems. Its distinctive signs: weakness, lethargy, dizziness, palpitations, various pain sensations, ailments, as well as a feeling of cheerfulness, energy, the presence or absence of interest in activities. The state of health can be good, satisfactory, or bad.

Activity- if physical exercises are structured correctly, then after them there is a feeling of increased activity. If the opposite result is observed, this indicates that the load in the lesson was too high, and accordingly, activity decreases. It can be assessed as low, normal or high.

Mood- characterizes a person’s mental state. It can be: good - if a person is confident, calm and cheerful; satisfactory - with an unstable emotional state; unsatisfactory - confusion, depression, etc.

Dream, or rather, its subjective assessment also reflects the state of the body. Important to note duration of night sleep, time of falling asleep, waking up, insomnia, dreams. Sleep is considered normal if it occurs soon after a person goes to bed, it is strong enough, giving a feeling of vigor and relaxation in the morning. If sleep is disturbed, lethargy, irritability, or increased heart rate appear, it is necessary to urgently reduce the load and consult a doctor. In addition, it is necessary to note sleep character.

Appetite- a very subtle indicator of health status. In general, this feeling correctly reflects the body’s need for food to restore expended resources. But this pattern appears only if the physical activity is optimal. Outside the optimal load, the sense of appetite fails. For example, if the load is small, then appetite may increase without meeting the real need. With increased stress, appetite may decrease due to the onset of overwork. In the diary, appetite can be characterized as normal, decreased or increased.

Painful sensations- headaches, pain in the spine, muscles, legs, pain in the heart area, during what exercises the pain appears, its strength, duration - all this is information about the functional state of the body. It should be paid attention to and analyzed. Such an analysis makes it possible to track, first of all, the adequacy of the load during physical exercise, as well as the onset of a particular disease.

Respiratory diseases, exacerbations of chronic diseases. The number of sick days, complications that arise, seasonal exacerbations of chronic diseases, etc. are noted.

Objective indicators current monitoring are based on the analysis of indicators expressed in digital values, and include: registration of pulse (HR), blood pressure (BP), respiratory rate (RR), etc.

Heart rate observations. This is the most accessible indicator of the activity of the cardiovascular system. . The number of beats per 10 seconds is counted and the resulting value is multiplied by 6 to obtain the minute indicator. Normally, in old age, heart rate at rest (according to Balsevich V.K., 1986) fluctuates within 6070 beats/min. In untrained people, at the beginning of physical exercise, the pulse should not increase by more than 30 beats per minute compared to the resting pulse rate. Immediately after exercise, heart rate in practically healthy people should not exceed 100-120 beats/min.

During exercise, the heart must pump at a certain rate, but not at a maximum rate that is safe for continuous exercise. The maximum heart rate for elderly people during exercise should be determined by the formula:

Heart rate = 190 - age (years).

Frequent pulse (tachycardia) - 100-120 beats/min - is often observed in people with increased nervous excitability, with certain cardiovascular diseases, and also after heavy physical exertion. A slow pulse (bradycardia) - 54-60 beats/min - is observed, as a rule, in trained people.

Plays a particularly important role heart rate rhythm. Normally, heart beats occur at regular intervals. If you count the pulse in 10-second segments per minute and the number of beats is the same or with a difference of one beat from the previous one, then the heart rate is normal. If the difference is greater, then the pulse is arrhythmic and you need to consult a doctor.

Heart rate is calculated in the morning at rest, before and after exercise. After 3-4 months of regular exercise, the resting heart rate becomes lower by 6-10 beats/min. This is an objective indicator of a certain improvement in health.

Blood pressure monitoring. Registration of blood pressure is especially necessary for women with high blood pressure (or hypertension). With age, as a rule, there is an increase in systolic blood pressure. Diastolic pressure changes little with age. The average blood pressure figures (according to Motylyanskaya R.E., Erusalimsky L.A., 1980) at the age of 50-59 years are considered to be 144/89, at 60 years and older - 149/89 mm Hg. Art., but in old age, people who have the problem of high blood pressure themselves know their “norm”.

You can determine the normal blood pressure value using the formulas:

Systolic blood pressure = 102 + 0.7 X age + 0.15 X body weight;

Diastolic blood pressure = 78 + 0.17 X age + 0.1X body weight.

It should be especially emphasized that elderly people often experience systolic (or atherosclerotic) arterial hypertension, which is almost asymptomatic. Most experts associate it with atherosclerosis of large vessels, primarily the aorta, as well as with dysfunction of the baroreceptors located in its arch. This must be taken into account when planning the load.

Observations of black holes. The activity of the heart is closely related to the work of the lungs, determined by the frequency of breathing, the presence of shortness of breath, cough, etc. The breathing rate depends on age, health status, level of training, and amount of load. It is convenient to calculate the respiratory rate by placing your hand on the chest. The number of inhalations and exhalations is counted over 30 seconds and multiplied by 2. In an adult at rest, this figure is 14-18 breaths per minute, after exercise - up to 20-30. In those who regularly exercise, the resting respiratory rate can reach 10-16 breaths per minute.

Stage control

Stage control indicators (for each month or several months) are filled in with numbers. It can include various indicators of a person’s physical condition. An important requirement for measuring indicators is compliance with the requirements for the standardization of these measurements: it is advisable to conduct samples at the same time, under the same conditions.

Stage control may include:

monitoring the level of physical development(body weight, state of posture and feet, etc.);

monitoring the level of functional state(test with 10 squats, test with shortness of breath, tests with breath holding, etc.);

monitoring the level of development of motor qualities(general flexibility, agility, strength, endurance, etc.);

comprehensive assessment of the level of physical condition.

Observations on the level of physical development

Observations on body weight. It is best to measure it at your doctor's office as they have more accurate scales, but you can also use a home bathroom scale. You should weigh yourself in the morning, on an empty stomach, always wearing the same clothes. After starting exercise, weight may decrease due to a decrease in water and fat in the body. In the future - increase due to muscle building, and then remain at the same level. With age, body weight changes (more often increases), and for an individual assessment of this indicator, knowing the indicators of weight and height, it is advisable to use the index method:

Quetelet weight and height index: body weight (kg) / height (cm);

Broca's weight-height index: height (cm) - 100 units. The resulting difference corresponds to the proper weight in kg (for height above 165-170 cm it is recommended to subtract 105, for height 176-185 cm - 110 units).

Data is entered into the self-monitoring diary once a month.

Observations on the state of posture 2. Posture is an indirect indicator of the condition of the human spine. Even in ancient times, it was believed that all diseases, as a rule, are associated with changes in the spine.

The width of the shoulders and the size of the arch of the back are measured. To do this, a measuring tape with zero division is applied to the protruding point of the right shoulder and stretched along the line of the collarbones to a point on the left shoulder. The resulting value is an indicator of the width of the shoulders. The second indicator is also measured using a measuring tape, which is stretched from the left armpit along the line of the upper edge of the shoulder blades to the right armpit. The resulting value shows the size of the arch of the back.

tsnfiya dlet (cm) ^ x

back arch size (cm)

Average posture indicators are 100-110%. An indicator of 90% indicates a serious violation of posture. If it decreases to 85-90% or increases to 125-130%, you must contact an orthopedist.

Observations on the condition of the feet 3. To determine the condition of the feet, a sheet of paper is placed on a smooth, hard surface (board, cardboard, etc.). The subject stands on it so that the toes and heels of both feet are parallel, and the distance between them corresponds to the width of the palm. The contours of the feet are outlined with a pencil and each one is marked with the number 1. Without moving from the spot, the right leg is raised slightly and, standing on the left leg, holding the support with your hand, the contour of the left foot is outlined, which is marked with the number 2. Then the contour of the right foot is outlined and marked in the same way . The resulting contours 1 and 2 are compared. The results are determined according to the table:

Observations on the level of functional status

10 squat test to determine exercise tolerance 4 . The starting position is a stand, the pulse is determined in 1 minute (you can do it in 10 seconds and multiply this figure by 6). Perform 10 squats in 20 seconds. The pulse is measured for 1 minute. The difference between heart rate at rest and after exercise is determined.

Sample rating:

Dyspnea test to assess the state of the cardiovascular system and performance. Indicators of performance are the presence of shortness of breath and heart rate when climbing the stairs to the 4th floor at a calm pace without stopping. You can also carry out the test by climbing to the 4th floor in a certain time (start from 2 minutes).

Breath-hold test to assess the state of the respiratory system, cardiovascular system and volitional readiness. Starting position - stand. Count your pulse for 1 minute. Then, after inhaling, exhale, pinch your nose with your fingers and hold your breath as long as possible (this breath-holding is called apnea). Write down the pulse and apnea data (s) as a fraction: pulse/apnea (for example, like this: 80/40=2). The lower the obtained indicator, the better the body’s resistance to oxygen deficiency. Do the same while inhaling.

Assessment of expiratory apnea

Over 40 s - good 35-39 s - satisfactory Less than 34 s - unsatisfactory

Assessment of inspiratory apnea

Over 50 s - good 40-49 s - satisfactory 39 s - unsatisfactory

Observations on the level of development of motor qualities

Overall flexibility. The state of general flexibility can be determined using the following control exercise: starting position - main stance, toes together. Bend forward, touching your fingers or palms to the floor. Knees are straight.

Rating scale:

Joint mobility 5. Mobility in the joints is measured using special devices - goniometers, or goniometers. The Mollison goniometer is considered to be the simplest in design. This device is a regular protractor, on the base of which there is a pointer arrow, showing in degrees the angle of measurement of the position of the device.

Measuring mobility in the hip joint (flexion-extension of the hip). The person being examined is in the main stance, fixing the body with one hand against the wall. The goniometer is placed with a handle on the lateral surface of the body along its vertical axis. The center of the circle is aligned with the frontal axis of the hip joint. The movable lever is fixed on the vertical axis of the outer surface of the thigh.

Standing on one leg, the examinee:

bends the other leg at the hip and knee joints;

flexes the hip with the lower leg straightened;

produces hip extension with the lower leg straightened.

The value in degrees is recorded using the indicators of the protractor.

Measurement of mobility in the knee joint (flexion of the tibia).

The starting position is the same as when measuring the mobility of the hip joint. The goniometer handle is placed along the outer surface (along the vertical axis). The center of the circle is aligned with the frontal axis of the knee joint. The movable lever is fixed on the outer surface along the vertical axis of the lower leg. The subject performs flexion and extension at the knee joint. Based on the goniometer readings, the magnitude of their angles is determined.

Along with determining the value active movements they also measure the quantity passive movements(performed by applying external forces). The magnitude of each movement is measured three times, and the maximum values ​​are taken into account. After this it is calculated reserve mobility(difference between active and passive mobility). Indicators of reserve mobility indicate the potential for increasing the range of motion in the joint.

Agility. To determine dexterity, you can take two small balls or unbreakable objects and do the following exercise: starting position - stand, objects are alternately thrown up, first with the right, then with the left hand, the maximum number of times. The time of continuous execution of the exercise is recorded.

Strength qualities. To determine strength, you can use a control exercise: starting position - standing on a table or window sill, flexion-extension of the arms in support, keeping the torso straight. The number of repetitions of the exercise is recorded.

Aerobic endurance. To determine endurance, you can use the three-minute test method. sit test according to D.N. Gavrilov (1996). The test is intended for practically healthy people under 60 years of age or people with a fairly high level of physical fitness.

In accordance with the height, the height of the chair is set: up to 175 cm - 43 cm (height of a standard chair), 176-185 cm - 48 cm. The height of the chair is increased by means of flat pads (you can use books, magazines).

Before starting squats, heart rate1 is measured at rest for 10 seconds, the result obtained is multiplied by 6. Then, for 3 minutes, a uniform load is performed to sit down and stand up from a chair (movement mode - 26 cycles - 52 movements). The pulse is measured for 10 s and multiplied by 6 immediately after exercise (HR2) and after 2 minutes (HR3).

The level of cardiorespiratory endurance is assessed using the formula:

AND (HR1 + HR2 + HR3) - 200 10 "

For people over 60 years of age can be used test developed by specialists from the University of Juvaskula (Finland)- walking 2 km on a hard and level surface, recording the time covered at the maximum pace. The pace of movement is chosen according to how you feel.

To calculate the test index you need:

body weight (kg)

indicator = -

Find the sum of the following products:

for men... min x 11.6 or... s x 0.2 ... X 0.56 ... x 2.6 ... x 0.2

for women... min x 11.6 or... s x 0.14 ... x 0.36 ... x 1.0 ... x 0.3