A. Tihomirov, Y. Tupeev

Mykolayiv State Suhomlinsky University

The Problems of Physical Characteristics

Development of a Future Tourist

Statement of the problem. Physical characteristics are those functional qualities of the organism which determine the level of one’s motor endowments. The classification used in our country divides them into 5 physical categories: strength, speed, flexibility, dexterity and hardiness [1, p. 65].

The goal of research: to examine the appropriatness of development and improvement of a future tourist’s physical powers.

Exposition and discussion of the issue. The aim of the tourist physical training is maintenance of physical order in different climatic conditions, seasons and time of the day. One should develop his strength, speed, dexterity and hardiness simoultaneously in order to achieve such a high physical level.

Strength developing. Strength is a human ability to overcome external resistance or to withstand it by means of mascular strain. As a physical power the strength is characterized by mascular strain or contraction. The strength developing leads to muscle thickening and appearing new fibres. While promoting certain group of muscles one can change bodily configuration. Strength is measured by means of dynamometers. Average hand index is 40-50kg for men, and 30-35kg for women. Qualified sportsmen have this index above 60-75kg (men) and above 50-55 kg (women) [2, p. 42].

The means of strength development are as follows: gymnastics loading (it consists of body weight or some its parts-bending of the hands in stops, pulling on the horizontal bar, trunk slopes and straightening, squatting etc. There are also all kinds of hops, weight-lifting exercises (using dump-bells, gum shock absorbers, light-weight rod) and special exercises with heavy weight (dump-bells, rods etc.) [2, p. 42].

Most offenly used are following methods of strength development:

The method of maximum efforts. It is characterized by performing exercices with border load or almost border weights (90 per cent of the sportsman’s record).Each exercise is done in parts containing 1-3 repeatings at each time on the gymnastic apparatus. Each exercise cinsists of 5 or 6 parts including 4 or 8 minutes rest for restoring.

The method of repeating efforts (up to overflowing). It means doing exercises with 30-70 per cent load of the record in parts (4-12 repeating each). It consists of 3-6 series including 2-4 minutes rest for not-full restoring.

The method of dynamic efforts is connected with small or middle load (up to 30 per cent of the record in order not to distort the moving techniques). The exercises are done in parts (15-25 repeating at each time in maximum speed. Each set consists of 3-6 parts including 2-4 minutes rest between them. By means of this methods speed and strength powers are acquired.

Isometrical (static) method allows static maximum load for different mascular groups for 4-6 seconds. Each set consists of 3-5 times (30-60 seconds each) with the rest after each [4, p. 133].

3 trainings per week (for the beginners) and 4-5 trainings per week (for qualified sportsmen) give optimum effect. Ability to quick strength growing is a kind of strength abilities, it is called “explosive strength” or a “strength gradient”.

The level of strength and speed qualities depends on the coordination inside and outside the muscles, and also on the mascular reaction. For improving intermascular coordination it is useful to do exercises, allowing to use the maximum quantity of moving units. The efficiency of such exercises depends on the loading. One should perform strength exercises to make the mascular reaction perfect. The loading is such that the sportsman does 7-13 movements at one approach. The accumulation of the mascular mass is achieved by such loading [4, p. 145].

Speed developing. The speed of the motions is observed in human ability to do the motions at the minimum time. The basic of the speed motions is the nervous centres’ ability to change the excitative stage into the inhibitive one and vice versa. There are elementary and complex forms of the speed expression [3, p. 65].

The elementary speed forms are those which are manifested in single motions, independently each from the other. The complex forms are manifested in the united movements. The elementary speed forms are characterized by following indexes: time of moving reaction, time of single movement, and frequency (tempo) of the movements per time period. The complex forms are characterized by many others as long as by those mentioned above. For example, at a 100m running distance the speed depends on the length of the steps which depend on the repulsion strength etc. The methods of the speed developing are the following: competitive or special preparing exercises done on the maximum speed; speed-strength exercises (leaps, throwing, etc); motion and sport games, relay-races, etc.

Two main methods are used for doing these points: repeating exercises on the maximum speed in light-weight conditions (overcoming of the parts of the whole distance, down-hill running, light-weight throwing, etc); repeating of the maximum speed exercises in hampered conditions(lengthening of the running cuts, up-hill running, heavy-weight throwing, etc).

One should remember certain requirements when doing the speed developing exercises. The repeating exercises should be done with borderly or nearly borderly intensity. The duration of each exercise shouldn’t be long because it’s impossible to keep up maximum intensity long. While resting in between the repeating exercises one should use slow going or rest for the full breath restoring. The exercises are repeatedly done until the speed falls down, one should stop doing the exercises then [3, p. 65].

Flexibility developing. Flexibility is a human ability to do movements with big amplitude. Flexibility can be of 3 types: dynamic (expressed in motion), static (it allows to keep the body position), active (expressed by means of the own efforts) and passive (expressed by means of external powers) [4, p. 120].

The level of flexibility depends upon:

– mascular, copula and joint bags’ elasticity;

– physical condition (emotional increase promotes flexibility);

– stretching muscles irritation (the more irritated the less flexibility);

– previous mascular tension (the movements amplitude increases);

– change of the movement rhythm;

– change of the authentic position, massage (previous massage increases the flexibility index up to 15 per cent);

– warming up (flexibility increases);

– external temperature;

– periods during 24 hours–age (maximum flexibility is achieved by 15-16 years);

– strength level (those physically more strong are less flexible);

– sport specialization (even within each kind of sports. For example, the swimmers of different swimming styles differ in the kind of joint mass);

Flexibility can not grow limitlessly, therefore the main task is to reach such a level of different joints moving, allowing doing necessary motions. Afterwards one should increase this level up to 10-15 per cent, having acquired certain flexibility reserve and keep it up afterwards [4, p. 121].

Exercises for muscle, tendon and joint stretching are used for flexibility perfection. They are the following: simple, springy, wingy, having external help (maximum dozed), with or without loading. Such exercises can be successfully done not only at collective but also at individual forms of physical training. Indeed, stretching exercises can be included into warming-up and into main part as well. Nevertheless the main impact of flexibility perfecting is put onto homework (morning exercises, selftraining).

The flexibility exercises dozing can be different. Two times a day training of four exercises containing 3 repeats each (480 repeats a day) lead to noticeable flexibility increase in 1-2 months. Less dozing is used for keeping up flexibility. When outdoor exercises are done it is necessary to do no less than 30-50 repeats in the morning, and 15-30 repeats in the evening in the gym. For the shoulder joints 40-45 repeats at one time is enough, 45-60 for hip-bone joints, 60-65 for intervertebral.

The maximum registered figure of flexibility increase is 48 per cent by the sportsmen (19 per cent as minimum and 34 per cent as average) [4, p. 122].

Dexterity developing. Dexterity is the mostly multiciphered power, by nowadays many methods of its measuring are used:

– coordinative complicacy of the learned exercise-accuracy of space, time, strength and rhythmical characteristics of the appointed movement;

– and time amount necessary for mastering new movement (the quantity of attempts) and changes in the moving activity according to the changes in the circumstances (i.e. the time of moving reaction) [4, p. 107].

Individual data of the dexterity is the ability to weaken the muscles rationally and also to hold the solid position of the body while doing different movements and static positions; and also the ability to feel the time and coordinate oneself in the space.

When developing dexterity one should solve 3 tasks:

– to improve one`s ability of learning more coordinately complicated tasks;

– to improve one`s ability to quick reorganizing of moving activity according to the condition that has changed (for example during the sport games);

– to increase the accuracy of doing the shown actions.

The dynamics of training loading when mastering these tasks must forsee the opportunity of systematic increase of the requirements to the accuracy of the movements. It also presupposes the level of mutual understanding when doing the sporting game type exercises. Sudden change of the conditions in the moving tasks and coordinative complicability are also taught.

The methods of the dexterity developing lead to constant learning of new movements and exercises, that make the moving activity to restrict immediately (sport games, single combat).

The dexterity exercises must be done during the first third of the training by means of short intervals (no more than 15-minutes series) [4, p. 108].

Endurance developing. Endurance is a human organism ability to overcome the coming tiredness, and to do certain job during necessary period of time with necessary intensity. There can be basic and special endurance. Multisphered enduranceis the ability to do different kinds of job during the necessary period of time. Common endurance is basic for the special one. Special endurance is the ability to do certain job with required intensity [3, p. 67].

Choice of the exercises. Endurance can be developed for short-time issues (hops, throwing, etc.) and for regulated activity when doing (running, swimming, riding bicycle, going, etc.) The set of the exercises are used for endurance developing, such as strength, speed, dexterity and habits [3, p. 70].

Conclusion. Mentioning all these, the physical developing of the powers is totality of planning and rational performing of the training process, special units, methods and conditions of rigid improvement of a tourist.

Literature

1.Zakopailo S. Physical training of a tourist.2012-Pereayslav Khmelnitskiy.

2.Tihomirov A.Self physical exercises for the students.2005-Ufa,RIO BashSU.

3.Tihomirov A. Tihomirova H. The psycophysical basic of the health.2003-Nikolaev State university of Teachers Training

4.Tihomirov A. Tupeev V. The Physical development of the pre-army youth.2015-Nikolaev State University of Teachers Training, Nikolaev regional military staff.