A set of physical training exercises. Sets of exercises for developing strength. Athletic training of representatives of various sports

the main objective programs: harmonious development of the student, improvement of his motor abilities, health promotion.

General physical training classes are a good school of physical education and are conducted with the aim of:

Strengthening the health and hardening of those involved,

Achievements of comprehensive development,

Acquiring skills and abilities to independently engage in physical education,

Formation of moral and volitional qualities.

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State budgetary professional educational institution of the Moscow region "Noginsk College"

Methodological development

by subject: Physical Culture

Subject: General physical exercise(GPP) in physical education lessons.

Performed by a physical education teacher

Morozova Elena Sergeevna

Noginsk 2016

Introduction........................................................ ........................................................ ...3

Main part................................................ ............................................5

Conclusion................................................. ................................................eleven

Bibliography................................................ ....................................12

Introduction.

Physical training is the basis of any sport - a kind of foundation, the basis on which technique and skill rest.

GPP – general physical training- this is a strengthening physical health, acquisition of a wide range of motor skills, development of basic motor qualities, serving as the basis for subsequent special training. General physical training classes are conducted in order to strengthen the health and harden the body of those involved, achieving versatile physical development.

A teenager needs to move 2.5-3 hours daily. But it is not always possible to allocate enough time for walks, activities sports sections or outdoor games, which as a result negatively affects both general well-being and behavior.

Anyone who has passed a medical examination and is cleared by a doctor to practice can engage in general physical training.

The main goal of the program: the harmonious development of the student, improving his motor abilities, and improving health.

General physical training classes are a good school of physical education and are conducted with the aim of:

Strengthening the health and hardening of those involved,

Achievements of comprehensive development,

Acquiring skills and abilities to independently engage in physical education,

Formation of moral and volitional qualities,

Tasks:

Educational tasks:

To cultivate moral-volitional and moral-aesthetic qualities,

Focus on healthy image life,

Instill interest and need for regular physical fitness classes.

To cultivate discipline, determination, dedication, perseverance, perseverance, endurance, initiative.

Educational:

Develop, strengthen and improve physical qualities (speed, agility, strength, flexibility, endurance, speed, coordination, expressiveness of movements).

Educational:

The following educational tasks are solved in the group:

Teach proper running, throwing, jumping, etc.

To equip students with the knowledge and skills necessary in everyday life and work.

The physical fitness program is designed to develop the student’s strength, endurance, agility and flexibility. In general physical training exercises, dosed exercise stress taking into account this age group.

Main part.

The main task is education, mastery of physical education and improvement of personal relationships. The teacher, based on studying the personal characteristics of each student, finds an individual approach that allows for a beneficial effect on the student’s physical and mental health.

The “General Physical Training” program is based on the material that students study in physical education lessons. When drawing up a plan for educational and training sessions, it was taken into account that the program is composed of separate independent sections of motor activity, different from each other in nature and volume. In this regard, when planning lessons, individual characteristics were not taken into account. The initial study is carried out during a conversation with the student, during a medical examination, during pedagogical observations in the first lessons, based on the results control exercises. The teacher must systematically assess the student’s reaction to the proposed load, monitor the students’ well-being, notice signs of fatigue in time and prevent overexertion, and must also develop in students the necessary skills in relation to sportswear, footwear, hygiene, daily routine, safety precautions and self-monitoring of health status. For each age group involved in the program, theoretical and practical classes, compliance with control standards, participation in competitions,

As a result regular classes The student develops the following skills in general physical training:

Increases endurance and strength;

Flexibility and elasticity of muscles and ligaments develops, which reduces the risk of injury;

Formed correct posture, prevents the development of scoliosis and flat feet;

Increases resistance to diseases;

Improves sleep and digestion;

Coordination and dexterity develops;

Regular physical activities will have a beneficial effect on behavior and emotional state.

General physical fitness and methods of physical development

GPP (general physical training) classes are aimed at developing the following qualities in the student:

Force,

Endurance,

Sharpness,

Jumping,

Flexibility,

Coordination.

All these qualities are necessary for the harmonious development of physical qualities and human health. General physical training classes are especially important in adolescence. For an adult, it is important to constantly maintain training at a certain level.

Exercises to develop strength in various muscle groups

Leg muscles

Back muscles

Abdominal muscles

Muscles of the arms and shoulder girdle

To develop all these muscle groups, there are two main types of exercises: weight training own body and exercises with various devices.

Exercises to develop leg muscle strength:

Squats on two legs.

Squats on two legs with a load on the shoulders.

Squats on one leg (pistol).

Fixation in a half squat (90°), pressing your straight back against the wall.

Exercises to develop back muscle strength:

Raising the torso from a prone position (on the floor, on a gymnastic bench with legs fixed).

Raising the torso from a prone position (on the floor, on a gymnastic bench with legs fixed)

Leg raises while lying on your stomach.

Simultaneous raising of the torso and legs with fixation of the “fish” pose

Lowering the torso into a horizontal standing position (shoulder blades brought together, arms to the sides) with fixation of the pose.

Exercises to develop abdominal muscle strength:

Raising the body from a supine position (on the floor, on a gymnastic bench with legs fixed).

Leg raises while lying on your back.

Simultaneously raising the torso and legs while fixing the “corner” pose.

Raising legs in a hanging position.

Holding the “corner” pose in a hanging position.

Exercise “birch tree” (at the same time strengthens psoas muscles back).

Exercises to develop muscle strength in the arms and shoulder girdle:

Push-ups - bending and straightening your arms while lying down.

Pull-ups - bending and straightening your arms while hanging.

Climbing a horizontal ladder while hanging.

Exercises with dumbbells:

Raising straight arms to the sides at a slow pace,

Raising straight arms up from a horizontal position (quick raising, slow lowering),

Raising straight arms forward (palms on the floor, palms up),

Bend your elbows, pressing them to your body,

Bending the hand.

Bench chest press

Standing chest press

Bend towards the chest.

Endurance exercises

Exercises for general physical endurance involve performing simple cyclic movements for the longest possible period of time. For example, long distance running, skiing for a certain time. Endurance can be trained purposefully or indirectly, i.e. During training aimed at developing certain qualities, endurance is also trained.

Exercises to develop sharpness

Shuttle run

Exercises with rubber

Throwing

Exercises to develop jumping ability

Jumping onto the bench

Bench jumps

Jumping over a bench and moving along it

Multi-jumps: with advancement - on two legs, on one, with legs tucked, from a squat, from a squat with tucks; without advancement - on two legs, on one, with legs tucked, from a squat, from a squat with tucks, with a turn of 180 and 360 degrees.

Exercises with a jump rope

Flexibility exercises

There are active and passive flexibility. Active flexibility is the ability to perform movements with a large amplitude due to the activity of muscle groups surrounding the corresponding joint. Passive flexibility is the ability to achieve the highest mobility in the joints as a result of the action of external forces. The term flexibility is acceptable for assessing the total mobility in the joints of the whole body. Flexibility largely depends on the structure of the joints, as well as on the plasticity of the ligaments and muscles that strengthen the joint. The structure of the joints is determined by congenital characteristics, but constant work on increasing mobility has a beneficial effect on increasing the elasticity of the articular ligaments.

When selecting tools and methods for practical classes, the teacher must keep in mind that each lesson should be interesting and exciting, therefore, complex classes should be used for this purpose, the content of which includes exercises from different types sports ( Athletics, gymnastics, sport games or gymnastics, outdoor games, etc.).

Exercises are selected in accordance with the educational, educational and health goals of the lesson.

Set 1. General developmental exercises on site:

1. I.P. – standing, legs apart, arms to the sides. Circular movements hands forward and backward, with a gradual increase in amplitude. Repeat 10-12 times.

2. I.P. - the same hands forward. 1-3 – spring squats on the entire foot. 4 – i. n. Repeat 10-12 times.

3. I.P. – wide stance: legs apart, hands behind the head. 1 – body tilt to the left, 2 – i. p. 3-4 the same, in the other direction. 6-8 times.

4. I.P. - the same hands are down. 1-3 – springy forward bends until your hands touch the floor. 4 – i. n. Repeat 8-10 times.

5. I.P. – basic forward hand position. 1 – swing your right leg forward, reach your toes with your toes. 2 – i. item 3 – the same, with a left swing. 4 – i. p. 6-8 times.

6. I.P. – lunge forward with the right leg, hands on the knee. 1-3 – springy body swaying. 4 – i. p. 5-8 - the same, with a left lunge. 6-8 times.

7. I.P. – emphasis, lying down, 1 – bend your arms, 2 – straighten. 4-6 times.

8. I.P. – standing, legs apart. 1 – rise on your toes, arms up (inhale). 2 – i. n. (exhale). 5-6 times.

9. I.P. - standing, legs apart, arms bent at the elbows, torso slightly tilted forward. Work with your arms, as when running, with a gradual increase in amplitude and tempo. 30-40 seconds.

10. I.P. – basic stance, hands on the belt. Jumping on your toes (do not bend your knees). 30-40 sec.

11. – Slow running on socks with high lifting hips. 40-50 sec.

12. – With breathing restored: hands up - deep breath, with hands lowered, deep exhale

Complex 2 Developmental exercises for girls

1.Stand with your feet together, hands on your waist. Squat on your toes, knees apart, return to the starting position. Close your socks, squat down on your entire foot, knees together, stand up, spread your socks. Repeat 5-10 times.

2. Stand with your feet wider than your shoulders, hands on your waist. Lean to the right, return to the starting position. Then, lean to the left. Lean forward without bending your knees, touch your hands to the floor, return to i. p. Bend back, spreading your arms to the sides, return to i.p. Repeat 8-16 times.

3. Stand up, leaning your hands on the table, swing your legs back, then with your right, then with your left leg. Repeat 8-16 times.

4.Stand up, feet together, arms down. Squat down, leaning on the floor with your hands, push off with your feet and gently lower yourself to your knees. Then, also leaning on your hands, squat down again and stand in a standing position. Repeat 6-12 times.

5. Stand up, resting your hands on a support. Place your right foot to the side on your toe and turn your toe outward, accept and. p. Raise your right leg higher to the side, turn your toe outward, accept and. n. The same with the left foot. Repeat 6-12 times.

6.Lie on your back, stretch your arms along your body. Raise your straight right leg vertically, lower it, raise it left leg, lower it. Raise both straight legs 2 times, lower. Repeat 6-12 times.

7.Sit on the floor, supporting yourself with your hands behind you. Then, leaning on your hands and heels, raise your torso to a slight bend and sit down again. Now you need to lie on your back, spreading your arms to the sides, without lifting your palms from the floor. Then sit down, leaning on the floor with your hands. Repeat 6-12 times.

8.Stand with your left side to the support and lean on your left hand. Place your right foot forward on your toes and turn your toes outward, accept and. p. Raise your right leg forward, turn your toe outward, accept and. n. The same with the left foot. Repeat 8-16 times.

9.Stand with your feet wider than your shoulders, hands on your waist. Lean forward, place your hands on the floor and move on your hands until your torso is fully straightened. Then, performing the same movements in reverse order, return to the starting position. Repeat 4-8 times.

10.Running in place and with advancement, jumping - legs apart and together. Perform for 45-90 seconds.

Complex 3. General developmental exercises for 32 counts.

I.p. – Heels together, toes apart, hands on the belt.
1. Head tilt forward
2. Tilt your head back
3. Head tilt to the right
4. Head tilt to the left
5-6. Hands to shoulders. Shoulder forward rotation
7-8. Shoulder rotation back
9. Hands in front of the chest. Jerk.
10. Arms to the sides. Jerk.
11. Hands in front of the chest. Jerk.
12. Turn the torso to the right, arms to the sides. Jerk.
13. Hands in front of the chest. Jerk.
14. Turn the torso to the left, arms to the sides. Jerk.
15. Right hand above, left below. Jerk.
16. Left hand up, right hand down. Jerk.
17. Tilt towards the toe of the right foot.
18. Tilt towards the floor.
19. Tilt towards the toe of the left foot.
20. Bend back.
21. I.p. Torso tilt to the right.
22. I.p. Torso tilt to the right.
23. Sit down.
24. Stand up.
25. Bend the torso back, arms up in the lock, the toe of the right foot is set aside.
26. Bend the torso back, arms up in the lock, the toe of the left foot is set aside.
27-28. Jumping on the right leg.
29-30. Jumping on the left leg.
31-32. Jumping on two legs.

Conclusion.

During general physical training, changes occur in the body that the best way preparing him for the upcoming physical work. If you neglect the warm-up, these changes will occur directly during the main activity, reducing its effectiveness. In addition, when working without preliminary warm-up, the risk of injury is extremely high.

Performing the complex daily warm-up exercises, you can normalize blood circulation and strengthen joints, develop muscle strength and increase their tone.

As a result of warming up, the body's current performance increases (that is, the ability to perform work of a certain amount at the moment).

Experimental studies have confirmed that without preliminary warm-up, a person or animal is able to perform significantly less work than after a properly performed warm-up.

Bibliography.

1. Vilensky M. Ya., Zaytsev A. I., Ilyinich V. I. Physical culture for students: Textbook for universities. – M.: Gardariki, 2001- 343 p.

2.Student sports and life. IN AND. Ilyinich. M. 2009 - 279 p.

3. Physiological bases of motor activity N.A. Fomin, Yu.N. Vavilov. M., FiS. 2012 - 198p.

4.Physical education in the life of a student. V.M. Reizin, A.S. Ishchenko, Minsk, graduate School. 2008 - 125 p.

5.Physical education of the student. Ed. Ilyinichina V.I. M. 2001 - 129 p.

General physical training (GPP) in the system of physical education of students

Methodological foundations of physical training Means of physical training Methodological principles of physical education Methods of physical training Methods for the development of physical qualities

Methodological basis of general physical training

Physical training of a person helps to improve vital skills and abilities. The basis of physical training is the training process, which is characterized by performing an action through repeated repetitions. Physical training consists of general physical training (GPP) and special physical training (SPP).

GPP - educational process, aimed at developing the functional capabilities of the body, motor (physical) qualities, ensuring comprehensive and harmonious physical development people who prepare a person to perform various jobs.

General physical training helps to improve a person’s overall performance and is the basis (base) for special training and achieving high results in a chosen field of activity or sport. The physical training program faces the following tasks:

Achieve harmonious development of body muscles and corresponding muscle strength;

Gain general endurance;

Increase the speed of performing various movements, general speed abilities;

Improve dexterity in a wide variety of (household, work, sports) activities, the ability to coordinate simple and complex movements;

Learn to perform movements without unnecessary stress, master the ability to relax.

General physical training is associated with the achievement of physical perfection - a level of health and comprehensive development of physical abilities that meet the requirements of human activity. It should be remembered that even fairly high general physical fitness often cannot ensure success in a specific sports discipline or in various types of professional work. This means that in some cases increased development of endurance is required, in others special training is required.

General physical training means

The general physical training process is implemented through the use of various means of physical education:

Physical exercise is the main remedy! Healing forces of nature Hygiene factors

Physical exercises are motor actions that, in form and content, correspond to the objectives of physical education. If for the purpose sports training running is used, then this natural motor action takes on rational forms. The same can be said about any other motor actions that arose initially in the sphere of work and everyday life, and then, changing, became physical exercises - means of physical education. The relationship between physical exercise and physical labor lies in the fact that, having arisen on the basis of labor actions, exercises have become a means of physical education and sports practice and preparation for work. The number of physical exercises developed and used in various sports is extremely large. They differ significantly from each other in form, content and target orientation.

The healing forces of the natural environment and hygienic factors are means of physical education.
Physical exercises in combination with natural hardening factors help increase the body’s overall resistance to a number of adverse environmental influences.
Compliance hygiene rules in the process of physical education strengthens positive effect physical exercise. Hygiene requirements for the regime of exercise and rest, nutrition and external conditions of exercise (cleanliness, lighting, places of exercise) contribute to the effectiveness of physical exercises.

Principles of general physical training

Physical exercises give a positive effect only if the basic rules (principles) of conducting classes are strictly observed.

The principle of consciousness and activity. This principle involves the formation of a meaningful attitude and sustainable interest in physical exercise.

The principle of visibility. Visualization is a necessary prerequisite for mastering movement. During the training session, the main thing is to create the correct idea, image of a motor task or a separate element before attempting to perform it.

The principle of accessibility. This principle obliges us to strictly take into account age and gender characteristics, level of preparedness, as well as individual differences in the physical and mental abilities of those involved.

The principle of systematicity. The principle of systematicity is, first of all, the regularity of classes, the rational alternation of loads and rest.

Repeatability factor in physical education expressed to a greater extent than in other types of education. This is explained by specific patterns of acquiring and consolidating skills and abilities, improving the forms and functions of the body.
Equally important is the modification of exercises, dynamic loads, updating the forms and content of classes without changing their target orientation. This diversifies the educational training process, will reduce the psychological overload that occurs when performing monotonous tasks.
Consistency in mastering educational and training tasks and educational material within the framework of one lesson, many months and many years of physical education is also one of the aspects of the principle of systematicity. The general sequence (in a multi-month and multi-year aspect) is determined by the logic of the transition from broad general physical education to more in-depth specialized classes. In a long-term plan, the overall sequence is also influenced by the characteristics of a person’s age-related development.

The principle of dynamism, or a gradual increase in requirements, is to set increasingly difficult tasks as the previous ones are completed.

The principle of strength is the formation of skills and abilities when mastering educational material. Psychologists distinguish 4 levels of assimilation:

Level 1 (familiarity): the ability to recognize a studied object among others Level 2 (reproduction): the ability to reproduce studied material Level 3 (skill): the ability to solve practical problems based on the studied material Level 4 (creativity): the ability to create new approaches to solving problems in the field activities.

GPT methods

In the process of physical education, both general pedagogical methods and specific ones based on active motor activity are used: the method of regulated exercise, the game method, the competitive method, verbal and sensory methods.

The method of regulated exercise provides a firmly prescribed program of movements (predetermined composition of movements, order of repetitions).
The gaming method is based on a combination of various situations and the corresponding independent actions of the players (trainees). Stimulates the flourishing of activity, motor creativity, can be applied on the basis of any physical exercise and is not necessarily associated with any games, for example, football, volleyball, etc.
The competitive method is used both in relatively elementary forms (a way of stimulating interest and activating students when performing a separate exercise in the classroom), and in its own form as a control test or official sports competitions. The main feature of the competitive method is the comparison of the strengths of those involved in conditions of orderly competition for primacy or high achievement. The competitive method is used to solve a variety of pedagogical problems. This is, first of all, the improvement of skills in difficult conditions for the development of physical, moral and volitional qualities. The factor of rivalry in the process of competition creates a special emotional and physiological background, which significantly enhances the impact of physical exercise and contributes to the maximum manifestation of the body's functional capabilities. This method must be used after special preliminary preparation.

The circular method consists of performing specially selected sets of exercises and alternating them in order to develop different muscle groups and physical qualities.

Development of physical qualities

General physical fitness is characterized by the sum of the development of physical qualities. Physical qualities are the functional properties of the body that predetermine the development of human capabilities. In the theory of physical education, it is customary to distinguish 5 physical qualities: strength, speed, endurance, flexibility, agility. Their manifestation depends on the capabilities of the body’s functional systems, on their readiness for action.

Development of strength.

By force (or strength abilities) in physical education refers to a person’s ability to overcome external resistance or counteract it through muscle tension. The development of strength is accompanied by thickening and growth muscle fibers. By developing a lot of different muscle groups, you can change your physique, which is clearly evident in those who do gymnastics.

Distinguish between absolute and relative strength. Absolute strength is the total strength of all muscle groups involved in a given tension. Relative strength is the amount of absolute strength per 1 kg of human mass. Strength is measured using dynamometers. Up to a certain age, absolute and relative strength increases in both non-athletes and athletes, although in the latter it always looked much higher (Table 1).

Table 1

Strength of individual muscle groups in men and women

For qualified athletes, these data are higher. Thus, the average hand strength in men is 60-70 kg, and in women 50-55 kg.

Tools for developing strength: strength exercises:

Exercises with external weights or resistance (barbell, dumbbells, kettlebells, partner, expander, etc.)

Exercises with weights of your own body: for the anthem. Apparatuses (pull-ups, hanging leg raises) and without apparatuses (squats, push-ups, jumping jacks, jumping jacks).

The amount of burden can be dosed:

As a percentage of maximum weight

By difference from the maximum weight (for example, 10 kg less than the maximum weight)

By the number of possible repetitions of exercises in one approach (weight that can be lifted 10 times)

The author of these recommendations, the professor, considers the third option to be the most relevant and suggests the following: symbols: a weight that can, for example, be pulled up 25 times will be designated as 25RM (Limit Maximum); 1 RM is a weight that can be lifted 1 time. Then it is possible to apply the following gradation of weight load:

Methods for developing strength can be very diverse, their choice depends on the goal. The following methods of developing strength are used during training sessions.

Method maximum effort. Exercises are performed using maximum or near maximum weights (90% of the record for a given athlete). With one approach, perform from 1 to 3 repetitions of 5-6 approaches per session, resting between which is 4-8 minutes (until recovery). This method is used to maximize possible results for a specific student and is associated with the development of “explosive strength,” which depends on the degree of intermuscular and intramuscular coordination, as well as on the muscles’ own reactivity, i.e., nervous processes. Thus, masters of sports exhibit greater values in a shorter period of time than novice athletes.

The repeated effort method (or the “to failure” method) involves exercises with weights of 30-70% of the record, which are performed in series of 4-12 repetitions in one approach. 3-6 approaches are performed in one lesson. Rest between them for 2-4 minutes (until incomplete recovery). This method is most often used for the purpose of building muscle mass. The optimal weight for developing muscle mass will be the one that a student can lift (push-ups or pull-ups) by performing 7-13 movements in one approach.

The dynamic effort method involves the use of small and medium weights (up to 30% of record weights). Exercises are performed in series of 15-25 repetitions per approach to the maximum fast pace. In one session, 3-6 approaches are performed, resting between them for 2-4 minutes. Using this method, one develops primarily the speed-strength qualities needed in throwing and short-distance running.

The isometric (static) method is used as an auxiliary method, in which muscle tension occurs without changing their length. Using the isometric method allows you to maximally strain various muscle groups lasting 4-6 s.. During one session, the exercise is repeated 3-5 times with rest after each tension lasting 30-6 s. Classes using isometric exercises take little time and use very simple equipment. With the help of such exercises you can work on any muscle group, but their effectiveness is less than with the dynamic method.

In people of various constitutional types, the effect of using strength exercises manifests itself in different ways. Endomorphic types with rounded shapes, stockiness, strong bones (hypersthenics) achieve results faster in strength training. Representatives of exomorphic types (asthenics) are usually thin-boned, slender, without excess fat depots. Their muscle volume and indicators increase more slowly. This is necessary to know in order to avoid early and unfounded conclusions about the effectiveness of ongoing training sessions. At the same time, you should know and remember that a person with any body type can increase muscle volume and strength through regular and methodically correctly constructed training sessions.

Endurance development

Endurance like physical quality is associated with fatigue, so in the most general sense it can be defined as follows: endurance is the ability to withstand fatigue. The subject of our consideration is physical fatigue, directly related to types of muscle work, and therefore, with different types of endurance. There are two types of endurance - general and special.

General endurance is the ability to perform at low intensity for a long time using aerobic energy sources without reducing its effectiveness.

In this definition, the property of low intensity is very conditional (for one person this load can be considered low intensity, for another it can be considered high). The sign of aerobic energy supply for work is decisive. Development Tools general endurance– physical exercises characterized by moderate power, significant duration, continuity and the work of all organs and systems of the body, especially the cardiovascular and respiratory systems. Such cyclic exercises as: walking, long running, skiing, rowing, swimming, jumping rope, etc.).

General endurance is the basis for developing special endurance. It is the education of general endurance, which is characterized by highly economical and effective work of the cardiovascular system, respiratory and other body systems (including processes), aimed at increasing general endurance, that time is devoted to in the preparation of highly qualified athletes.

Uniform work at a pulse of 130-150 beats/min, ensured by aerobic processes in the body, most contributes to increasing the functionality of the autonomic, cardiovascular, respiratory and other systems according to the law of super-recovery of performance after a rest from the work done. That is why in the specialized literature you can find the term “education of vegetative endurance.”

Thus, training work to develop general endurance comes down to strengthening the body’s autonomic systems with active oxygen metabolism, improving its processes through long-term low-intensity work. Physiologists believe that indicators of aerobic endurance are: the ability to maximum oxygen consumption (MOC), the rate (or time) of MOC gain, the duration of maintaining performance at near the maximum MOC level. The last indicator is to show strong-willed efforts and the ability to endure. Athletes understand this well and do this at almost every training session, otherwise the result will be lower and the body’s reaction to the load will be more acute.

Methodological features of the development of general endurance

In the process of developing endurance, the following methods are used: repetitions, uniform, variable, repeated-variable, interval - these are methods of regulating exercises, supplemented by game and competitive methods.

For practically healthy people starting to train in sports, an acceptable speed is 1 km in 5-7 minutes. According to the pulse, the intensity is adjusted at the rate of no less than 120-150 and no more than 160-180 beats/min, depending on the level of fitness. The duration of the load is from several minutes to tens of minutes (in extreme terms this is a daily run)

The level of general endurance (performance) can be determined by the Cooper test - 12 minute run (levels - superior, excellent, good, satisfactory, bad, very poor) y - more than 2.8 km, d - more than 2.3 km

The development of general endurance serves as a prerequisite and condition for the development of other types of endurance (special endurance). It is the development of general endurance, which is characterized by highly economical and effective work of the cardiovascular, respiratory and other systems of the body, that the main time is devoted to general physical training.

Special endurance is the ability to work in a certain labor or sports activities despite the resulting fatigue. There are types of special endurance: speed, strength, static.

In cyclic exercises (100-200 m running) in some sports games, speed endurance is associated with the emergence of a significant oxygen debt, because the cardiovascular and respiratory systems do not have time to provide the muscles with oxygen due to the short duration and high intensity of the exercise. Therefore everything biochemical processes in working muscles take place in almost oxygen-free conditions. Most of the oxygen debt is repaid after you stop exercising.

Strength endurance is the ability to perform exercises (actions) for a long time that require significant strength. Endurance to static forces - the ability to maintain muscle tension for a long time without changing posture. Typically, only certain muscle groups work in this mode. Here there is an inverse relationship between the magnitude of the static force and its duration - than more effort, the shorter the duration.

There are other types of special endurance. Each of them is characteristic of some labor, household, motor action or sports exercise. Acquisition methods are also different. various types endurance. But two provisions are considered the most important: the presence of a sufficient level of general endurance and compliance with the basic pedagogical principles of developing physical qualities.

Development of flexibility

Flexibility – the ability to perform movements with a large amplitude. The presence of flexibility is associated with heredity, but it is also influenced by age. And regular exercise. Different sports have different effects on developing flexibility. Various sports (sports, trampoline) and some forms of sports activities place high demands on flexibility. But most often, flexibility acts as an auxiliary quality that contributes to the development of highly coordinated motor actions or the manifestation of other motor qualities.

There are dynamic flexibility (manifested in movement), statistical (allowing one to maintain posture and body position), active (manifested through one’s own efforts) and passive (manifested through external forces).

Flexibility depends on the elasticity of muscles, ligaments, and joint capsules. With emotional upsurge already in the pre-start state, flexibility increases. And with an increased degree of fatigue, the stretched muscles may decrease. To increase flexibility, pre-warm-up is used. Massage the stretched muscle groups or briefly tense them immediately before performing the movement. Flexibility is affected by external temperature (low temperature reduces flexibility), time of day ( highest scores flexibility from 10 to 18 hours), in the morning and evening hours, mobility in the joints decreases). Typically, physically stronger people are less flexible due to their high muscle tone. Very flexible people are less capable of demonstrating speed-strength qualities. Therefore, for people with persistent limitations in joint mobility, increased (more frequent and prolonged) loads in “stretching” exercises are necessary. During certain periods, they can be given 2-3 times a day every day (including independent individual sessions at home on instructions from the teacher). On the contrary, for people with naturally high levels of flexibility, it is necessary to limit stretching exercises and take special measures to strengthen the musculoskeletal system with the help of selectively targeted strength and general development exercises. If it is necessary to ensure significant changes in the development of flexibility in a relatively short time, the following proportions in exercises are recommended: approximately 40% active - dynamic, 40% passive and 20% static exercises.

To develop flexibility, stretching exercises are used to stretch muscles, muscle tendons and joint ligaments with a gradually increasing range of motion. Movements can be simple, springy, swinging, with external assistance (dosed and maximum), with or without weights. Indicative recommendations for the number of repetitions have also been developed. The pace of movements or the “exposure” time. For movements in the shoulder and hip joints up to 30-45 repetitions in a series: the pace for active exercises is on average one repetition per second. For passive ones - one repetition in 1-2 s. Excerpt in static positions- 4-6 s. It is advisable to use passive static stretching exercises mainly when muscle mass increases significantly with age and the ligamentous apparatus is difficult to deform.

The exercises can be used both in educational and independent forms of study. And the more often they are repeated, the higher their effectiveness. It has been found that daily twice-daily training with 30 repetitions of exercises in each approach after one to two months leads to a noticeable increase in flexibility. When you stop training, flexibility quickly returns to its original level or close to it.

IN last years In our country, stretching has begun to spread - a system of exercises aimed at improving flexibility and increasing joint mobility. It is believed that slow and calm stretching exercises are used not only to solve various health and sports problems, but also helps to relieve nervous and emotional stress and active recreation.

When developing flexibility, you should adhere to the following methodology:

specific goals

Development of dexterity (coordination ability)

Dexterity is usually called the ability to quickly, accurately, expediently, and economically solve motor problems. Dexterity is expressed in the ability to quickly master new movements, precisely different characteristics of movements and control them, improvise in the process of motor activity in accordance with a changing stop. When developing dexterity, the following tasks are solved: - master coordination - complex motor tasks; - quickly rearrange motor actions in accordance with a changing situation (for example, in sports games); - increase the accuracy of reproducing given motor actions.

The development of dexterity is facilitated by the systematic learning of new complicated movements and the use of exercises that require an immediate restructuring of motor activity (martial arts, sports games). Exercises should be complex, non-traditional, novelty, possibility and unexpectedness of the solution motor tasks. The development of coordination abilities is closely related to the improvement of specialized perceptions: the sense of time, tempo, developed effort, body positions and body parts in space. It is these abilities that determine the student’s ability to effectively control his movements.

Development of speed

Speed is understood as a complex of human functional properties that directly and primarily determine the speed characteristics of movements, as well as motor reactions. Speed is the ability of a person to perform a greater number of movements with maximum speed in minimal time intervals. Meanwhile, speed of movement should not be confused with speed of movement. The speed of a speed skater over short distances (400-500m) is greater than the speed of a sprinter, but the latter has a higher frequency (speed) of movements. It is no coincidence that in the latest research on sports theory, instead of the term “speed,” the concept of “speed abilities” is used. When assessing reaction speed:

Latent time of motor reaction Speed of single movement Frequency of movement

These manifestations of speed are quite autonomous. The motor reaction time in a series of movements (or a cycle of movements) may not correlate with other manifestations of speed. The factor of heredity plays a significant role here. The time of a simple motor reaction for those not involved in sports usually ranges from 0.2-0.3 s, for qualified athletes 0.1-0.2 s. In other words, during training, reaction time improves by only 0.1 s.

Meanwhile, in the 100m race, the results of beginners and qualified athletes differ not by tenths, but by whole seconds. And this is no coincidence. In many movements performed at maximum speed, there are 2 phases: a phase of increasing speed (acceleration phase) and phases of relative speed stability. The first phase characterizes the starting acceleration, the second - the distance speed. Both phases are relatively independent of each other, but if the first is based on the latent time of the motor reaction and the frequency of movement, then the second, in addition to the frequency (tempo) of movement, is also based on other components of distance speed (for example, in a 100m run - on the technique of performing the movement, length legs, repulsion force). Consequently, distance speed is inherent in elements that change significantly under the influence of educational and training work - running technique, speed and strength indicators.

Speed and speed capabilities are required both in cyclic and in a number of acyclic sports, work and everyday movements: fencing, boxing, sports games. The prerequisites for speed and speed abilities are not only the natural mobility of nervous processes, but also the level of neuromuscular coordination of targeted training. Sports Science and practice has repeatedly confirmed that the manifestation of a person’s speed abilities in one operation or exercise will not always be significant in another. In this regard, the very content of the process of training speed for sports or applied purposes should be based on the peculiarities of the forms of its manifestation, since direct direct movements occur only in coordination-similar movements.

Education of simple and complex motor reactions

There are simple and complex reactions. A simple reaction is a response to certain movements to a previously known one. But a suddenly appearing signal (for example, the firing of a starting pistol). When cultivating the speed of a simple reaction, the most common method is to repeatedly, perhaps more quickly, respond to a suddenly appearing signal. In each type of exercise, there are specific techniques that contribute to the manifestation of a good reaction to an audio, auditory or visual signal. Thus, the speed of reaction increases somewhat with some preliminary tension of the working muscles (highly skilled sprinters, waiting for the starter to fire, lightly press their feet on the starting blocks). The speed of reaction is also affected by a wave-like change in the readiness of the central nervous system to react to the expected signal ( optimal time between the preliminary and executive commands is about 1.5 s).

A complex reaction can be different, but most often it is a reaction to a moving object and a choice reaction. When reacting to a moving object, it is important to constantly see the object moving at high speed. To do this, exercises are used with a gradually increasing speed of the object, with its sudden manifestation in various places, with a reduction in the observation distance, etc. In cases where the object (the ball in the game) is already fixed with the gaze before the movement begins, the complex reaction time is significantly reduced. The accuracy of the reaction to a moving object is improved in parallel with the development of its speed. The peculiarity of training a choice reaction is associated with the selection of the desired motor response and a number of possible ones. The complexity of the choice reaction depends on the options for changing the situation, on the variety of behavior of the opponent or teammate.

During education, the reaction of choice also goes from simple to complex, gradually increasing the number of possible changes in the situation. However, with any options for training speed (single movement or cyclic, simple or complex reaction), the means of training it must satisfy at least the following three requirements:

The technique of the exercises must be such that they can be performed at maximum speeds for the performer.

The degree of mastery of the exercise is so high that efforts are directed not at the method, but at the speed of execution

The duration of the exercises should be such that by the end of the exercise the speed does not decrease due to fatigue.

To cultivate speed, methods are widely used: repeated, variable with varying accelerations, game and competitive.

The means of developing speed are:

Running short distances, at maximum speed Exercises using great force (for example, jumping) Exercises in quick response to internal signals (exercises of outdoor and sports games).

1. I. p. - lying on a bench holding a barbell weighing no more than 70% of the maximum result on the chest, legs straight. Raise the barbell 4-6 times in a row. Repeat 5 times during the workout.

2. I. p. - standing, legs apart, holding a barbell weighing up to 70% of the maximum result on the shoulders with an underhand grip. Sit down 4-6 times in a row. Repeat 5 times during the workout.

3. I. p. - standing, legs apart, holding on shoulders with an overhand grip

a barbell weighing 30% of its own weight. Bend over 10 times in a row. Repeat 3 times during the workout.

4. I. p. - lying on your back. Lift a barbell weighing 90-100% of your own weight with your feet in a special machine 6-8 times in a row. Repeat 4-5 times during training.

5. I. p. - standing, legs apart, holding a barbell weighing 20-30% of your own weight with an underhand grip. Raise the barbell by bending your arms elbow joints before right angle, 6-8 times in a row. Repeat 3 times during the workout.

6. I. p. - lying on a gymnastic goat face down (legs are fixed between the slats of the gymnastic wall) with a barbell weighing 5-10 kg on the shoulders, holding it with your hands with an overhand grip. Perform 3-5 tilts. Repeat 3 times during the workout.

7. I. p. - lying on a gymnastic goat with your back down (legs are fixed between the slats of the gymnastic wall) with a barbell weighing 5-10 kg on the chest, holding the barbell with your hands with an underhand grip. Raise your torso 5-8 times. Repeat 3 times during the workout.

8. I. p. - standing in a forward bend, legs apart, with dumbbells (dumbbell weight in all exercises from 2 to 5 kg) in hands (one hand in front, the other behind). Perform counter swing movements with straight arms 8 times in a row. Repeat 2-3 times during training.

9. I. p. - standing bent forward, legs apart, with dumbbells in hands (arms to the sides). Perform counter swing movements with straight arms 6-8 times in a row. Repeat 2-3 times during the workout.

10. I. p. - lying on your back on a bench, arms with dumbbells spread to the sides. Perform counter movements with your arms 6-8 times in a row. Repeat 2-3 times during training.

11. I. p. - standing, legs apart, dumbbells in hands. Raise your arms straight up through your sides and lower them into the i. p. in a row up to 10 times. Repeat 2 times during the workout.

12. I. p. - standing, legs apart, with a shock absorber in the hands, raised to shoulder level. Raising your arms to the sides 10 times in a row. Repeat 2 times during the workout.

13. I. p. - standing, legs apart, with a shock absorber in your hands behind your back. Raising your arms to the sides and returning to i. p. 10 times in a row. Repeat 2 times during the workout.

14. While leaning on the uneven bars, raising and lowering the body by extending and bending the arms 5-10 times in a row. Repeat 3 times during the workout.

15. From hanging on the bar, pull up by bending and straightening your arms to failure. Repeat 2 times during the workout.

16. I. p. - standing, legs apart, hands on the belt. Squat on your right leg, extending your left leg forward and raising your arms to the sides. Repeat 3-4 times. Same thing when squatting on your left leg. Repeat 2 times during the workout.

17. Moving 10-15 m on hands with the help of a partner who supports the performer’s legs. Repeat 2 times during the workout.

18. While hanging on a gymnastic wall, lift your legs 5-10 times in a row with the medicine ball to a right angle and above (do not bend your knees), and then slowly lower them. Repeat 2 times during the workout.

19. I. p. - lying on your chest, securing your feet under the rail of the gymnastic wall, holding a barbell weighing 20-30% of your own weight on your shoulders with an overhand grip. Bend over and slowly rock your body up and down for 5-6 seconds. Repeat 3 times during the workout.

20. I. p. - standing with your feet apart, holding the barbell (weight) from behind in your lowered hands. Perform 3-5 squats in a row. Repeat 3 times during the workout.

21. While leaning on low bars (legs rest against the wall or are held by a partner), perform push-ups 3-5 times in a row. Repeat 2 times during the workout.

22. I. p. - standing with a partner with their backs close to each other, legs apart, hands clasped at the top. Alternate bending while simultaneously lifting your partner onto his back 5-6 times in a row. Repeat 2-3 times during training.

23. I. p. - sitting on a gymnastic goat across, raising his arms with a medicine ball (the partner fixes the feet of straight legs). Do 5 bends in a row until the ball touches the floor. Repeat 3 times during the workout.

24. I. p. - standing with a partner facing each other, legs apart, holding hands at shoulder level. Alternately straighten your arms with inferior resistance 10 times in a row. Repeat 2-3 times during training.

25. While hanging on the bar, raise your straight legs to a right angle and higher, then slowly lower them to and. p. Do 5-6 times in a row. Repeat 2 times during the workout.

26. I. p. - sitting on your heels, holding a barbell weighing 20-30% of your own weight with a narrow grip behind your head. Extend and bend your arms 10 times in a row. Repeat 2 times during the workout.

27. I. p. - standing in a forward bend, bending over, legs apart, holding in hands wide grip a barbell weighing 30-40% of the maximum result in the snatch. Raise and lower the barbell, straightening and bending your arms at the elbows and shoulder joints, 5-6 times in a row. Repeat 4 times during the workout.

28. I. p. - lying on your back on a bench, holding a barbell weighing 20-30% of your own weight behind your head with straight arms. Raise and lower the barbell 3-4 times in a row with straight arms using the efforts of the muscles of the shoulder girdle. Repeat 3 times during the workout.

29. I. p. - standing legs apart, with a partner on the shoulders (both holding onto the slats of the gymnastic wall). Perform squats 3-4 times in a row. Repeat 2-3 times during training.

30. I. p. - lying on your back, legs bent at the hips and knee joints and rest against the partner’s back, keeping him from falling. Bend and straighten your legs 10 times in a row, overcoming the weight of your partner, who maintains straight position bodies.

Lifting the bar associated with the implementation of not only dynamic, but also static work. For example, pulling a barbell from the platform and subsequent lifting occurs with static tension in the muscles of the arms and especially the hands. Any fixation of the bar causes static tension in many muscle groups of the athlete. Given the need to develop muscle strength and endurance to static stress, static exercises are introduced into the training process.

High efficiency and effectiveness when running both basic and advanced professional level achieved through constant development and training of all muscle groups. These workouts are part of the so-called GPP (general physical training), which is selected based on the chosen sport.

The relevance of general physical fitness training for runners: why do them?

In addition to increasing overall endurance, as well as increasing stamina and strength of the body, general physical fitness training helps in developing and improving coordination of movement while running, and also significantly improves the performance of joints and muscles.

Athletes who periodically perform a set of general physical training exercises are less susceptible to various types of injuries, including sprains. Accordingly, general physical fitness has a positive effect on safety while running, preventing and reducing the likelihood of injury. In addition, the body gets used to some stress, which has a beneficial effect on human health in general.

While running, whether long or short distance, professional or beginner level, utilizes different muscle groups such as the legs, abdominals, back and shoulder girdle to support the core and spine during intense running sports activities.

Thus, general physical training for runners helps to evenly develop and develop the entire muscle corset runner, consistently paying attention to each muscle group, making them more elastic and flexible, and joints more mobile.

It is important to take into account the fact that running exercises without proper general physical training, carried out in parallel with running, will be much less effective and more traumatic, especially on initial stage or after long breaks in sports running practice.

Recommendations for performing general physical training: the best time for training

It is preferable to train every time before starting a run. In this case, in addition to all the other benefits of general physical fitness, the body will be sufficiently warmed up and completely ready to run, which will significantly reduce the likelihood of subsequent muscle soreness after long runs.

It's important to remember that best effect from performing these activities can only be achieved by regular training. The optimal amount of general physical training for an average runner is about 4 times a week, if running classes are held 3 times a week. Accordingly, for each day of running there should be one general physical training event plus one free day on which general physical fitness training would be carried out without subsequent running practice. This will help keep the body and muscle corset in good shape, reducing the likelihood of muscle strain.

As a harmonious, balanced scheme for the gradual development and strengthening of the entire body as a whole, this workout will be useful for both professional runners and beginners. Therefore, include general physical training classes in your training plan It is strongly recommended for all people interested in and involved in any sport, without exception, and this is especially true for running. The age and gender of the athletes do not matter. The only thing you should pay close attention to when drawing up a general physical training plan is the individual characteristics of the body and the athlete’s well-being.

Important! Before starting general physical training, it is recommended to consult a specialist, especially if you have any diseases.

General physical preparation. Exercises

General physical training for back muscles

A set of exercises aimed at forming and strengthening the back muscles helps strengthen the muscular corset of the back, relieve significant stress from the abs while running, especially on long distances In addition, general tension in the body is relieved, the condition of the spine improves and its flexibility increases, and muscle pain after sports activities is eliminated.

List of general physical training exercises for the back:

Important! If any pain occurs before, during or after exercise on any muscle group, you must stop sports load until the pain completely disappears.

General physical training for the abdominal muscles

One of the most effective methods of pumping up and strengthening the press is static exercise- . Actually, this type of exercise has a beneficial effect on many muscle groups and on strengthening the body as a whole, but the main focus is on the abdominal muscles. Plays a very important role here correct technique performing and positioning the arms and legs, as well as the position of the back and maintaining it in the same state throughout the entire duration of the exercise. The main advantage of this activity is that it can be performed almost anywhere, using only a fitness mat.

Different types of execution methods:

Main plank.
Get on your knees, then put your arms out and lean on them. You should get a doggy pose. The hands should be located strictly under the shoulders. After this, you should horizontally stretch the body in full height, raising himself on the toes of his feet and outstretched arms, as before performing push-ups from the floor.
After making sure correct position arms, legs and back (it should be straight and level), as well as the head (do not tilt or move back), you need to tense your abs and freeze in this position for 1-2 minutes. No point of the body should sag without tone, especially the back and lower back, or deviate to the sides or upwards. For beginner athletes, it is better to start performing this task from 1 minute, gradually increasing the plank time by half a minute.
Side plank.
Starting position - lying on your side. Then you need to stand up with your side supported on your arm bent at the elbow and on your legs, which should be kept together. Hold this pose for about 30 seconds, then do the same on the other side using your other hand.
Abs pumping.
Lie on your back, bend your knees and place your hands on your chest. Raising your body and without lifting your lower back from the floor, try to reach with your chest bent knees. To start, try doing 10 lifts in 2 steps.
Stretching the abdominal muscles.
Lying on your stomach, spread your legs and arms and lift them as high as possible. Hold this position for 30 seconds, repeat 7-10 times.

When performing abdominal exercises, it is very important to ensure the correct technique in order to unload and warm up the muscles. Otherwise, the effect may be exactly the opposite.

General physical fitness for arm muscles

Pull-ups with a narrow grip, preferably on a turnstile. Very effective method pump up your biceps and triceps into pretty short term. The number of techniques can be started from 5-7 and over time increased to 10-12.
Push-ups with arms wide apart and twists. You can start with simple push-ups, increasing the number of presses from 7 to 12 and gradually adding body turns in different directions as you complete this technique.
Any rotation of the arms and shoulders with dumbbells or any other or even without it will be very useful for training this muscle group. It is important to perform all rotational movements as smoothly as possible, avoiding sharpness so as not to stretch or damage the muscles and joints.

Another, most basic and effective technique for strengthening your arms is a simple static exercise while standing with your arms extended forward or upward for a minute or two.

General physical fitness for leg muscles

General physical training aimed at improving and strengthening leg muscles is of great importance for runners. There are a huge number of techniques and methods for strengthening this muscle group, which can be selected based on personal preferences and body flexibility, but the most common are the following exercises:

1. Squats. You can squat with additional traction, or without it. It’s better to start with simple squats with your arms extended straight in front of you. The number of approaches is 3, each approach must be performed 10 times, increasing over time to 15 times.

Leg lunges. Standing on the floor, alternately bring forward one or the other leg, bending it at the knee at an angle of 90 degrees. For greater efficiency, you can hold dumbbells in your hands during this task.
Stepping. You will need a not too high chair, a bench, or any protruding surface that you will need to step onto with one foot. Here it is important to use only the muscles of the leg that is used for this step, without helping with the other leg. It turns out something like pulling your leg up and forward. Alternately changing legs, this technique should be repeated about 8-10 times, 3 times with each leg. To make it more difficult, you can do these steps with dumbbells in your hands.
Single leg row. Extend your arms forward and lift one leg, transferring your weight completely to the other leg. It is advisable to repeat this exercise about 10 times, changing legs alternately.

Simply brisk walking, walking up the stairs instead of using the elevator are also great workouts for leg muscles that can be used every day.

Three general physical fitness complexes

First set of exercises (for beginners)

standing on the floor, start doing squats with your arms extended forward. 3 squats 7 times;
perform downward bends with straight legs, trying to touch your toes with your hands. The legs should not be bent at the knees; it is important to bend, trying to feel the stretching of the muscles as much as possible. 3 tilts 7 times;
extend your arms forward and make swinging movements like “scissors” 10-15 times;
do the usual, holding for a minute;
lying on the floor on your back with your knees bent, do pull-ups with your body without lifting your lower back, thus pumping your abs 3 times 7 times.

Second complex of general physical training (medium difficulty)

start your workout by stretching and warming up your muscles by bending forward, to the sides, back and down. Scheme: 3 tilts 10 times;
do - regular or side, for 1-2 minutes;
pull yourself up on the turnstile or from the floor in 5 steps, repeat 10 times;
lying lateral leg raises. Lie on your side on a fitness mat, rest your hand on the floor and slowly begin lifting with your straight leg. Repeat 10 times with each leg. To make it more difficult, you can keep your leg straight in the air while lifting;
perform the “invisible chair” exercise, hanging in a sitting position in the air and leaning your back on a vertical surface. The duration of this task is about 2-3 minutes;
running in place to warm up the muscles for 5-7 minutes.

Third complex of general physical training (for professionals)

perform bends, swings with legs and arms for 5-10 minutes;
rotational movements forward and backward with the shoulders – 5 minutes;
regular, side or on bent arms – 2 minutes;
abdominal swing lying on your back – 20-30 times;
wide and narrow push-ups from the floor – 15-20 times;
pull-ups on the turnstile – 15-20 times;
lifting the leg backwards. Get on all fours and, moving one leg back and up, stay in this position for 30-60 seconds. Repeat with the other leg. Perform this technique 15 times;
turns the body while lying on a sports mat. Lie on your back, place your hands behind your head, bend your knees and slowly bend your legs alternately in one direction or the other;
walk or run in place for 10 minutes.

All sets of exercises cover the necessary muscle groups, which are especially important for runners to train. The difference is only in the degree of intensity of the load over time and in the complexity of performing some techniques. It is worth paying attention that all exercises should be performed as smoothly as possible, avoiding sudden movements. Performing these techniques slowly will only benefit you, while moving too quickly and vigorously can cause pain and damage your muscles or joints.

With regular and correct execution general physical training exercises, the quality of running at any stage will improve significantly. The speed and endurance of the body will increase, the muscles will become more flexible and elastic, and the spine and joints will become more mobile. Long distances will be less exhausting, and if general physical training was performed immediately before running, the athlete will receive a guaranteed boost of energy for the whole day.

Important! It is best to create sets of general physical fitness exercises with a specialist, especially if you have any diseases, including those of a chronic nature.