Physical health and its criteria

Due to the specifics of the process of physical education, the subject of our attention is mainly physical health, which can be characterized by the following states:

a state with sufficient functional (adaptive) reserves;

prenosological conditions, in which the functioning of the body is ensured due to a higher than normal voltage of regulatory systems;

premorbid conditions, which are characterized by a decrease in the functional reserves of the body;

states of failure of adaptation, each of which is characterized by the presence of one or another disease.

According to V.I. Vernadsky, organism a person is an open thermodynamic system, the stability (viability) of which is determined by its energy potential, and the greater the power and capacity of the energy potential, the higher the level of physical health of the individual.

Established availability three ways of energy supply of muscle activity:

BMD as the most important quantitative indicator of health

Energy opportunities phosphogenic pathway very limited and depleted in 7-8 sec. work. Glycolytic energy supply pathway consists in the anaerobic breakdown of carbohydrates and the accumulation of lactic acid. This path is used at the beginning of work, and its energy capabilities are insignificant (about 1000 kJ / kg) and are exhausted in about 40 seconds. work. The main path of energy supply of muscle activity remains - oxidative phosphorylationassociated with oxygen consumption. This path of energy supply is virtually unlimited and is regulated only by the performance of systems that provide oxygen delivery to the tissues.

It is known that oxygen consumption is possible only up to a certain limit, which depends on the functional state of the cardiorespiratory system. An important indicator of the development of this system is the value maximum oxygen consumption (MOC)... BMO (or "oxygen ceiling") is the largest amount of oxygen that the body is able to consume during intense muscular work. This value is an indicator of aerobic performance. The value of the BMD depends on the interaction of many systems of the body, and primarily on the systems of respiration, blood circulation and movement. Therefore, the BMD is the most integral indicator characterizing the body's ability to meet the tissue oxygen demand at maximum stress, and it acts as one of the most important quantitative indicators of health.

The BMD indicator is also highly correlated with some health indicators (Fig.14.1
).

For example, in 1938 in the United States, the MIC for men 20-30 years old was approximately 48 ml / kg per minute, and in 1968 it was only 37 ml / kg per minute, i.e. below safe health levels. And at this time, the United States occupied one of the first places in the world in terms of morbidity and mortality from cardiovascular diseases. Of interest are data on the value of BMD in the population of countries with different levels of physical activity. Thus, the highest MIC values \u200b\u200bare observed among residents of Sweden (up to 58 ml / kg per minute), a country with a traditionally high level of mass development. physical culture... The Americans are in second place (49 ml / kg per minute). The lowest BMD is in the population of India (36.8 ml / kg per minute), most of whom are inclined to a passive, contemplative lifestyle.

The human body is an open thermodynamic system, the stability (viability) of which is determined by its energy potential, and the greater the power and capacity of the energy potential, the higher the level of physical health of the individual.

As an example, let us give the VO2 max values \u200b\u200bin athletes of various sports specializations (Table 14.1).

Table 14.1.
IPC indicatorsamong athletes of various sports specializations

Sports specialization	MIC (ml / kg / min)
Ski race
Long distance running
Middle distance running
Skating
Cycling (highway)
Swimming
Rowing kayaks
Sports walking
Gymnastics
Weightlifting
Untrained

The direct determination of the IPC requires special equipment, which is very difficult to do in the practice of mass research. An indirect estimate of BMD in men (Table 14.2) and women (Table 14.3) depending on age can be obtained using the Cooper test (1979), which determines the distance covered by a person running in 12 minutes.

Table 14.2.
AssessmentBMD in men depending on age and distance run in 12 minutes. (12 min test)

Age (in years)	Assessment	Distance (in km) covered in 12 minutes.	IPC (in ml / kg per min.)
	Very bad Poor Satisfactory Okay Fine	Less than 1.6 1,6-1,9 2,0-2,4 2,5-2,7 2.8 and more	Less than 25.0 25.0-33.7 33,8-42,8 42,6-51,5 51.6 and more
	Very bad Poor Satisfactory Okay Fine	Less than 1.5 1,5-1,84 1,85-2,24 2,25-2,64 2.65 and more	Less than 25.0 25.0-30.1 30,2-39,1 39,2-48,0 48.1 and more
	Very bad poorly Satisfactorily Okay Fine	Less than 1.3 1,3-1,6 1,7-2,1 2,2-2,4 2.5 and more	Less than 25.0 25.0-26.4 26,5-35,4 35,5-45,0 45.1 and more
	Very bad poorly Satisfactorily Okay Fine	Less than 1.2 1,2-1,5 1,6-1,9 2,0-2,4 2.5 and more	Less than 25.0 25.0-33.7 33,8-43,0 43.1 and more

Table 14.3.
Evaluation of BMD in women depending on age and distance run in 12 minutes. (12 min test)

Age (in years)	Assessment	Distance (in km) covered in 12 minutes	IPC (in ml / kg per min.)
	Very bad poorly Satisfactorily Okay Fine	Less than 1.5 1,5-1,84 1,85-2,15 2,16-2,64 2.65 and more	Less than 21.0 21,0-25,0 26,0-31,0 32,0-36,0 36.0 and more
	Very bad poorly Satisfactorily Okay Fine	Less than 1.3 1,3-1,6 1,7-1,9 2,0-2,4 2.5 and more	Less than 16.0 16,0-20,9 21,0-26,0 27,0-32,0 32.0 and more
	Very bad poorly Satisfactorily Okay Fine	Less than 1.2 1,2-1,4 1,5-1,84 1,85-2,3 2.4 and more	Less than 11.0 11,0-17,0 18,0-24,0 25,0-31,0 31.0 and more
	Very bad poorly Satisfactorily Okay Fine	Less than 1.0 1,0-1,3 1,4-1,6 1,7-2,15 2.2 and more	Less than 11.0 11,0-19,9 20,0-26.0 26.0 and more

You can also define proper values \u200b\u200bof the IPC (DMPK), i.e. average values \u200b\u200bof the norm for a given age and gender, which are calculated according to the following formulas.

For men:

DMPK \u003d 52 - (0.25 × age)

For women:

DMPK \u003d 40 - (0.20 × age)

By the degree of deviation of your IPC indicators from the proper ones (calculated by the formula), it will be possible to judge the level of your physical condition (Table 14.4).

Table 14.4.
Assessment of the level of physical condition depending on the DMPK

Physical condition level	DMPK,%
Below the average
Above average

It's believed that threshold values \u200b\u200bof IPCguaranteeing stable health are 42 ml / kg min. in men and 35 ml / kg per minute. among women.

For a quantitative assessment of the energy potential of the human body, the reserve indicator is also used - "Double work" (DP) - robinson index:

where:

HR - heart rate;

ABP - systolic blood pressure.

DP characterizes the systolic work of the heart. The more this indicator is at altitude physical activity, the greater the functional ability of the muscles of the heart.

AED characterizes the vitality of the organism, the measure of the individual's health. The individual dynamics of AED during life is influenced by physical activity, habitat, past diseases, diet, bad habits etc.

You can use this indicator at rest for the same purposes, based on the well-known regularity of "economizing functions" with an increase in maximum aerobic capacity. Therefore, the lower the DP at rest, the higher the maximum aerobic capacity and, consequently, the level of physical health of the individual.

Adaptive energy potential (AEP) of a person

In our opinion, the express method of health assessment based on the measurement of adaptive energy potential (AEP) person.

As a test load, it is proposed to use deep squats, performed with a submaximal load for 1 minute. Squats are performed with the installation - "As many squats as possible in 1 minute." The load power reaches 3-4 W / kg. The safety of the test is ensured by an individual way of dosing the load according to well-being. In case of difficulty during the test, the pace of the squats is reduced to possible.

The measurement procedure is as follows. Before the load, immediately after its fulfillment and after 1 minute, the heart rate of the subject in the sitting position is measured for 10 seconds. and systolic blood pressure. Then it is determined integral indicator of adaptation efficiency (IPEA):

Ke is the efficiency factor;

Кв - coefficient of recovery.

where:

h - height, m;

n is the number of squats;

HR is the heart rate at the end of the load.

Being a genetically determined quantity, AED characterizes the vitality of the organism, the measure of the individual's health. The individual dynamics of AED in the process of life is influenced by physical activity, habitat, past diseases, diet, bad habits, etc. The highest AEP values \u200b\u200b(about 70) were recorded in highly qualified athletes specializing in sports where endurance is the leading physical quality. In women, AED is on average 10-15% lower than in men.

A safe level of AED, ensuring the normal functioning of the body, its protection from negative influences environment and manifestations of genetically determined risk factors for the development of non-communicable diseases, is a value of 35 - for men and 30 - for women.

Assessment of adaptive potential and health status

In the practice of assessing the level of health, it is also used functional changes index (IFI) of the circulatory system, or adaptive potential (AP)... AP is calculated without carrying out stress tests and allows you to give a preliminary quantitative assessment of the health level of the subjects.

AP of the circulatory system is determined by the formula:

AP \u003d 0.011 × HR + 0.14 × SBP + 0.008 × DBP + 0.009 × MT - 0.009 × P + 0.014 × B - 0.2, where:

HR - heart rate at relative rest (number of beats per minute);

SBP - systolic blood pressure (mm Hg);

DBP - diastolic blood pressure (mm Hg);

MT - body weight (kg);

P - height (cm);

Table 14.5.
Adaptive capacity and condition assessments

P / p No.	Conditionalunits	AP state	Health characteristic
		Satisfactory adaptation
		Tension of adaptation mechanisms	Almost healthy. The likelihood of having a hidden or unrecognized disease is low
		Unsatisfactory adaptation	Additional medical examination indicated
	3.6 and more	Disruption of adaptation mechanisms	Physiotherapy exercises shown

To assess the adaptive capabilities and functional state of the human body, of particular interest are data on fluctuations in heart rate (HR) characteristics, which make it possible to give integral information about the state of the organism as a whole and be a kind of indicator for assessing the functional state of regulatory systems.

For this purpose, determine heart rate variability (HRV), i.e. variability of the duration of the R-R intervals of successive heart rate cycles for certain periods of time and the severity of heart rate fluctuations in relation to its average level.

Currently, the definition of HRV is recognized as the most informative, non-invasive method for quantitative assessment of autonomic regulation of heart rate and functional state of the body. The dynamic range of cardiac cycle duration values \u200b\u200bcan be represented by various mathematical models. The simplest and most accessible is the temporal analysis, which is carried out when studying the rhythmocardiogram statistical and graphical methods. Graphical methods used to analyze the variation pulsogram (histogram). Statistical methods are divided into two groups: obtained by direct measurement of NN-intervals (Fig.14.2
) and obtained by comparing different NN-intervals.

There are the following types of variational pulsograms (histograms) of the heart rate distribution (Fig.14.3
):

Variational pulsograms (histograms) differ in mode parameters, variation range, as well as in shape, symmetry, amplitude.

Fashion (Moe) - the most frequent values \u200b\u200bof the R-R interval, which correspond to the most probable level of functioning of the regulation systems for a given period of time. In stationary mode, Mo differs little from M (mean values \u200b\u200bof cardiointervals). Their difference can be a measure of nonstationarity and correlates with the coefficient of asymmetry.

Mode amplitude (AMo) is the proportion of cardiointervals corresponding to the mode value. The physiological meaning of these parameters is that they reflect the influence of the central regulation circuit on the autonomic one along the nerve (Amo) and humoral (Mo) channels.

Variational span (X) - the difference between the duration of the largest and smallest R-R-intervals. This is an indicator of the activity of the circuit of autonomous regulation of the heart rate, which is entirely associated with respiratory fluctuations in the tone of the vagus nerve.

To determine the degree of adaptation of the cardiovascular system to random or constantly acting aggressive factors and to assess the adequacy of regulation processes, a number of parameters are proposed that are derivatives of classical statistical indicators ( indices R.M. Baevsky):

IVR - vegetative balance index

VLF - vegetative rhythm indicator

PAPR - an indicator of the adequacy of regulation processes

IN - index of the tension of regulatory systems

The data obtained during the study can be compared with tabular data (Table 14.6).

Table 14.6.
Mathematical indicators of cardiac

Indicator	Unit of measure	Conditional norm	Regulation type	Physiological interpretation
			0.67-0.78 - antony; below 0.67 - sympathicotonia; above 0.78 - vagotonia	The reciprocal of the pulse. It characterizes the activity of the sinus node and blood circulation parameters
			32-41 - aytonnya; below 32 - vagotonia; above 41 - sympathicotonia	Reflects the effect of the stabilizing influence of the sympathetic nervous system on cardiac rhythm
			0.24-0.31 - tonny; below 0.24 - sympathicotonia; above 0.31 -vagotonia	Indicates the degree of influence of the parasympathetic nervous system on cardiac rhythm
			71-120 - age; less than 70 - vagotonia; more than 121 - sympathicotonia	Indicator of the total activity of the central circuit of the cardiovascular system

The task of registering and processing data characterizing HRV is greatly facilitated in the presence of an appropriate hardware complex.

For this purpose, in particular, at the Samara State Aerospace University named after academician S.P. Korolev (SSAU) developed devices (such as "ELOKS") (Fig. 14.4 ), providing using an optical finger sensor (Fig.14.5 ) continuous determination and digital indication of the value of the degree of saturation of blood hemoglobin with oxygen (SpO2) and the value of the heart rate (HR), as well as - display of the photoplethysmogram and the trend of the saturation of hemoglobin with oxygen on the graphic liquid crystal display and signaling that these values \u200b\u200bare outside the set limits. The devices allow you to connect a PC to determine HRV indicators by analyzing a sequential number of cardiocycle durations (NN-intervals) using a sliding sample method, as well as analyzing a standard duration (5 minutes) sample based on the ELOGRAPH program.

The finger-type photoplethysmographic sensor (Fig. 14.5) is a clamp consisting of two elements 1 and 2, fastened by an axis 3, fixed on a finger by a spring 4. Emitters are installed in element 1, and a photodetector equipped with a convex lens is installed in element 2. The sensor is connected to the device using cable 6 with connector 5.

The measurement results are displayed on the monitor screen, entered into the PC memory and, if necessary, can be printed (Fig.14.6
).

Express assessment of the level of physical health

A quick assessment (in points) of the level of physical health (state) in men and women is also convenient and accessible (Table 14.7).

Table 14.7.
Rapid assessment of the level of physical health (state) in men and women

Indicator	Men					Women
	Low	Below the average	Average	Above average	Tall	Low	Below the average	Average	Above average	Tall
Body mass index: points	18.9 or less (-2)		20,1-25,0 (0)	25,1-28,0 (-1)	28.1 and more (-2)	16.9 or less (-2)	17,0-18,6 (-1)	18,1-23,8 (0)	23,9-26,0 (-1)	26.1 and more (-2)
						<40 (-1)
	≥111 (-2)	95-100 (-1)				≥111 (-2)	95-110 (-1)
Time, min., Recovery of heart rate after 30 squats in 30 seconds.			1,3-1,59 (3)	1,0-1,29 (5)				1,3-1,59 (3)	1,0-1,29 (5)
General assessment of the level of health, the amount of points
Note.Points in brackets.

Life expectancy as a measure of health

The absolute measure of the body's vitality (amount of health) is life expectancy... In other words, the measure of health is the life expectancy (under its ideal and stable conditions), and in order to reflect the specifics of aging, it is necessary to know the correspondence calendar age (KV) biological age (BV).

To determine BV, "test batteries" of varying degrees of complexity are used, with the help of which, in sequence:

calculate the BV value for a given individual (based on a set of clinical and physiological parameters);

calculate the proper BV value for a given individual (according to his calendar age);

compare the actual and due values \u200b\u200bof BV (i.e. determine how many years the subject is ahead or lagging behind his peers in terms of aging).

The estimates obtained are relative: the starting point is population standard - the average value of the degree of aging in a given CV for a given population. This approach makes it possible to rank persons of the same CV according to the degree of “age-related wear” and, therefore, according to the “reserve” of health.

It is proposed to rank health assessments based on the definition of BV, depending on the deviation of the latter from the population standard:

1st rank - from -15 to -9 years old;

2nd rank - from -8.9 to -3 years old;

3rd rank - from -2.9 to +2.9 years;

4th rank - from +3 to +8.9 years;

5th rank - from +9 to +15 years.

Thus, rank 1 corresponds to a sharply slowed down, and 5 to a sharply accelerated rate of aging; Rank 3 reflects the approximate correspondence between BV and KV. Persons assigned to the 4 and 5 ranks according to the rate of aging should be included in the contingent threatened for health reasons.

BV determination method

4 versions of the technique of varying degrees of complexity have been developed: the 1st option is the most difficult, requires special equipment and can be implemented in a hospital or a well-equipped polyclinic (diagnostic center); Option 2 is less labor-intensive, but also provides for the use of special equipment; The third option is based on publicly available indicators, its information content is to a certain extent increased by measuring the vital capacity of the lungs (VC), which is possible with a spirometer; The 4th option does not require the use of any diagnostic equipment and can be implemented in any conditions.

"Battery of tests" for determining BV.

Systolic blood pressure . (POPs) is determined by a special questionnaire.

When assessing the level of health, it is necessary to take into account (compare) objective and subjective indicators, since there may be fundamental differences between them.

The first 27 questions are answered "yes" and "no", and the last - "good", "satisfactory", "bad" and "very bad".

Next, the number of unfavorable answers for the respondent to the first 27 questions is calculated and 1 point is added if the answer to the last question is “bad” or “very bad”. The total sum gives a quantitative characteristic of self-assessment of health: 0 - with “ideal” health; 28 - with "very bad" health.

Working formulas for calculating BV

When calculating BV, the values \u200b\u200bof individual indicators should be expressed in the following units:

ADs, Add and ADP - in mm. rt. Art .;

Se and Cm - in m / s;

VC - in ml;

ZDv, ZDvyd and SB - in s;

A - in diopters;

OS - in dB;

TV - in conv. units (the number of correctly filled cells);

POPs - in conv. units (number of unfavorable responses);

MT - in kg;

KV - in years.

1st option

Men:

BV \u003d 58.9 + 0.18 × ADs - 0.07 × Add - 0.14 × ADp - 0.26 × Ce + 0.65 × Cm - 0.001 × VC + 0.005 × Zdvyd - 0.08 / A + 0.19 × OS - 0.026 × SB - 0.11 × MT + 0.32 × POP - 0.33 × TB.

Women:

BV \u003d 16.3 + 0.28 × ADs - 0.19 × Add - 0.11 × ADp + 0.13 × Ce + 0.12 × S - 0.003 × VC - 0.7 × Zdvyd - 0.62 × A + 0.28 × OS - 0.07 × SB + 0.21 × MT + 0.04 × POP - 0.15 × TB.

2nd option

Men:

BV \u003d 51.5 + 0.92 × C - 2.38 × A + 0.26 × OC - 0.27 × TB.

Women:

BV \u003d 10.1 + 0.17 × ABP + 0.41 × OS + 0.28 × MT - 0.36 × TV.

3rd option

Men:

BV \u003d 44.3 + 0.68 × POP + 0.40 × ABP - 0.22 × Add - 0.004 × VC - 0.11 × ZDv + 0.08 × Zdvyd - 0.13 × SB.

Women:

BV \u003d 17.4 + 0.82 × SOP - 0.005 × ADs + 0.16 × Add + 0.35 × ADp - 0.004 × VC + 0.04 × ZDv - 0.06 × Zdvyd - 0.11 × SB.

4th option

Men:

BV \u003d 27.0 + 0.22 × ABP - 0.15 × ZDv + 0.72 × SOP - 0.15 × SB.

Women:

BV \u003d 1.46 + 0.42 × Adp + 0.25 × MT + 0.70 × POP - 0.14 × SB.

(BV). Using the above formulas, the BV values \u200b\u200bare calculated for each examined person. In order to judge to what extent the degree of aging corresponds to the CV of the subject, it is necessary to compare the individual BV value with the proper BV (FBI), which characterizes the population standard of age wear.

By calculating the BV: FBV index, you can find out how many times the BV of the subject is greater or less than the average BV of his peers. By calculating the BV - DBV index, one can find out how many years the subject is ahead of his peers in terms of the severity of aging or is behind them.

If the degree of aging of the subject is less than the degree of aging (on average) of persons of equal CV, then BV: DBV< 1, а БВ - ДБ < 0 .

If the degree of aging of the subject is greater than the degree of aging of persons of equal CV, then BV: DBV\u003e 1; and BV - DBV\u003e 0.

If the degree of aging of him and his peers are equal, then BV: DBV \u003d 1, and BV - DBV \u003d 0.

The DBV value is calculated using the formulas below.

1st option

Men: DBV \u003d 0.863 × CV + 6.85.

Women: DBV \u003d 0.706 × CV + 12.1.

Option 2

Men: DBV \u003d 0.837 × CV + 8.13.

Women: DBV \u003d 0.640 × CV + 14.8.

3rd option

Men: DBV \u003d 0.661 × CV + 16.9.

Women: DBV \u003d 0.629 × CV +15.3.

4th option

Men: DBV \u003d 0.629 × CV + 18.6.

Women: DBV \u003d 0.581 × CV + 17.3.

When assessing the level of health, it is necessary to take into account (compare) objective and subjective indicators, since there may be fundamental discrepancies between them. So, for example, studies conducted on students showed that students with a low degree of adaptation showed a greater homogeneity of the subjective picture of health and a greater correspondence with objective physiological data.

The students of the intermediate group and the group with a satisfactory degree of adaptation (i.e. students with the best objective state of health) showed a partial discrepancy between subjective and objective indicators, which was more pronounced in the intermediate group. Therefore, when assessing the level (state) of health, an integrated approach is required using objective and subjective indicators.

As already mentioned (see Chapter IV), the assessment of maximum aerobic capacity is carried out by determining the VO2 max. Its value is calculated using various testing procedures, in which the maximum oxygen transport is achieved individually (direct definition of VO2 max). Along with this, the value of the MPC is determined using indirect calculations, which are based on data obtained in the process of performing the subject of unsatisfactory loads (indirect determination of the MPC).

The value of the IPC is one of the most important indicators, with the help of which the value of the general physical working capacity of an athlete should be most accurately characterized. The study of this indicator is especially important for assessing the functional state of the body of athletes who train for endurance, or athletes who attach great importance to endurance training (see Table 14). Observing the changes in the IPC in such athletes can be of significant assistance in assessing the level of functional readiness of the organism.

Today, in accordance with the recommendations of the World Health Organization, a method has been adopted for direct determination of BMD, which consists in the fact that the subject performs physical activity, the power of which increases stepwise up to. inability to continue muscle work. The load is set either using a bicycle ergometer or on a treadmill.

The procedure for determining the VO2 max using a bicycle ergometer is as follows. After an intense (up to 50% of the VO2 max) and long (5-10 min) warm-up, the initial load is set in accordance with the gender, age and sports specialization of the subject. Then, every 3 minutes, the intensity of the load increases by 300-400 kgm / min. At each stage of the load, exhaled air is taken in order to determine the amount of oxygen consumption at a given work power. The load power is increased as long as the subject is able to continue pedaling. When using a treadmill, the procedure for determining the IPC does not fundamentally differ from that described. An increase in the power of physical activity is achieved either by a stepwise increase in the speed of the treadmill, or by increasing its angle of inclination with respect to the horizontal plane (imitation of running uphill).

The value of the IPC depends on the volume muscle massinvolved in the work during the test. For example, if the work is done by hand, the IPC value will be lower than the actual value; the VO2 max measured with a bicycle ergometer is slightly lower than when tested with a treadmill. This should be borne in mind when dynamically observing the same athlete or when comparing the VO2 max level in different athletes. The values \u200b\u200bobtained using the same technique are comparable.

When determining the IPC, particular importance is attached to motivation (see Z in Fig. 28, A). The fact is that not every refusal to continue work indicates that the subject has fulfilled the maximum load or, as they say, work of critical power (Fig. 32).

The absolute criterion for the subject's achievement of the oxygen "ceiling" (term by V.S. Farfel) is the presence of a plateau on the graph of the dependence of oxygen consumption on the power of physical activity. The fact of a slowdown in the increase in oxygen consumption with a continued increase in the power of physical activity is also quite convincing (see Fig. 32).

Along with this absolute criterion, there are indirect criteria for achieving the IPC. These include an increase in blood lactate content over 70-80 mg% (over 8-10 mmol / l). At the same time, the heart rate reaches 185 - 200 beats / min, the respiratory coefficient exceeds 1.0.

Several more variants of direct determination of BMD on a bicycle ergometer are used. Unfortunately, the common thing for all of them is the long duration of the procedure and the local fatigue of the muscles of the lower extremities that occurs in some athletes. A shortened bicycle ergometric test is used at the Department of Sports Medicine of the State Center for Physical Culture and Sports to determine the MPK-It is based on the use of physical load, the power of which exceeds the critical one. In this case, the VO2 max should be reached in 2-5 minutes: while vigorously performing a supermaximal load, the athlete increases the consumption of O2 to the individual maximum at the moment when the critical power level is reached. As shown in fig. 33, such a level of oxygen consumption cannot be maintained for a long time, a decrease in VO2 is observed, the athlete stops the load due to the inability to continue it. For an approximate prediction of individual critical power, it is assumed that PWC170 is the power of muscular work, which is approximately 75% of the critical. An additional 300-400 kgm / min load is added to the “predicted” value of the critical power, which thus becomes supermaximal (supercritical).

In the process of direct determination of IPC with the help of modern medical measuring equipment, additional spirometric and cardiological indicators are recorded, the values \u200b\u200bof which, in combination with the data of IPC, give a complete picture of the functional state of the cardio-respiratory system of the athlete's body. Table 19 shows as an example the results of a comprehensive study of a team of rowers. In these athletes, along with extremely high absolute values \u200b\u200bof the BMD, this value per 1 kg of body weight was not so significant (large body weight). The oxygen pulse was very high. At the same time, the heart rate and respiratory rate were relatively low. A low respiratory rate is determined by the characteristics of the sport: in natural conditions, it corresponds approximately to the stroke rate, and high pulmonary ventilation is maintained by a large tidal volume. Attention is drawn to a sharp increase in maximum blood pressure. All had normal heart volumes for the sport.

Table 19 Cardio-respiratory indices recorded at maximum load in highly qualified athletes (rowing, figure eight, Novakki's data)

Sportsman	IPC, l / min	IPC, ml / min / kg	Oxygen pulse, ml, O2	Pulmonary ventilation, l / min	Respiratory rate, min	Respiratory volume, l	Heart rate, min	Volume, hearts, ml	Maximum blood pressure, mm Hg Art.
in.	5,69	60,6	31,6			2,6
X.	7,11	76,5	39,7			3,8
to.	7,17	75,5	40,7			3,2
ᴦ.	6,83	67,6	38,8			3,7
n.	6,63	69,8	35,6			4,1
P.	7,08	73,7	40,5			4,3
t.	6,59	74,1	35,4			3,6
R.	6,46	66,6	34,9			3,1
Average data	6,69	70,6	37,2			3,5

Despite the extremely high informative value of the IPC value for sports medical practice, its definition also has disadvantages. One of them is that the accuracy of determining the VO2 max level substantially depends on the motivation of the subjects to perform exhausting muscle exercises: about 6% of athletes stop working before reaching the level of critical power. Consequently, all such athletes have underestimated VO2 max values. This characterizes the "noise" (Z in Fig. 28, A), which was mentioned when considering the general principles of testing.

Another disadvantage is the exhausting nature of the procedure, which does not allow for this test frequently.

It is also extremely important for the trainer to know that direct determination of the IPC is a responsible procedure that requires special experience and the presence of a medical professional. The latter should be emphasized especially, since at present the study of the IPC has begun to be applied in pedagogical practice.

In this regard, methods have been developed for the indirect determination of the IPC.

This method was first proposed by Astrand and Riming in 1954 ᴦ. In accordance with it, the subject is asked to perform a single load on a bicycle ergometer or by climbing a step 40 cm high for men and 33 cm for women. Work continues until a steady state is reached. In this case, the heart rate is determined. The calculation of the MPC is carried out according to a special nomogram (Fig. 34). The accuracy of the nomographic definition of the IPC is generally satisfactory. It increases in the event that the subject is given a load that causes an increase in the pulse rate of more than 140 beats / min.

It is also necessary to take into account the age of the subjects. To do this, multiply the value obtained from the nomogram by the correction factor (Table 20).

Table 20. Correction age coefficient when calculating the IPC according to the nomogram I. Astrand

Of particular interest is the normative assessment of the BMD for persons of different sex and age, obtained using the nomogram (Table 21).

Table 21. Estimation of BMD values \u200b\u200bfor persons different ages and gender (by I. Astrand)

Gender and age, years	VO2 max
low	reduced	average	tall	very tall
Women
20-29	1,69	1,70-1,99	2,0-2,49	2,50-2,79	2,80
		29-34	35-43	44-48
30-39	1,59	1,60-1,89	1,90-2,39	2,40-2,69	2,70
		28-33	34-41	42-47
40-49	1,49	1,50-1,79	1,80-2,29	2,30-2,59	2,60
		26-31	32-40	41-45
50-59	1,29	1,30-1,59	1,60-2,09	2,10-2,39	2,40
		22-28	29-36	37-41
Men
20-29	2,79	2,80-3,09	3,10-3,69	3,70-3,99	4,00
		39-43	44-51	52-56
30-39	2,49	2,50-2,79	2,80-3,39	3,40-3,69	3,70
		35-39	40-47	48-51
40-49	2,19	2,20-2,49	2,50-3,09	3,10-3,39	3,40
		31-35	36-43	44-47
50-59	1,89	1,90-2,19	2,20-2,79	2,80-3,09	3,10
		26-31	32-39	40-43
60-69	1,59	1,60-1,89	1,90-2,49	2,50-2,79	2,80
		22-26	27-35	36-39

Note. In each age group, the numbers of the upper row are the BMD in l / min, the lower one - in ml / min / kᴦ.

Another methodological approach is based on the presence of a high correlation between the values \u200b\u200bof BMD and PWC170 (the correlation coefficient, according to different authors, is 0.7-0.9). In its most general form, the relationship between these values \u200b\u200bshould be described for persons of low sports qualifications by the following linear expression:

IPC \u003d 1.7 * PWC170 + 1240where the IPC is expressed in l / min; PWC170 - in kgm / min.

Another formula is more suitable for predicting IPC in highly qualified athletes:

IPC \u003d 2.2 * PWC170 + 1070.

IN recent times the relationship between IPC and PWC170 has been found to be in fact non-linear.
Posted on ref.rf
In this regard, it was described (V.L. Karpman, I.A.Gudkov, G.A.Koidinova) by the following complex expression:

IPC \u003d 3.5 exp [-5 exp * (1-2 * PWC170)] + 2.6.

Table 22 provides data that allow determining the IPC at a known value of PWC170. If this value is not equal to a whole number of hundreds, then linear interpolation is used.

Table 22. MOC values \u200b\u200bcalculated from PWC170 data (non-linear equation)

PWC170, kgm / min	mpk, l / min	PWC170, kgm / min	mpk, l / min	PWC170, kgm / min	mpk, l / min
	2,62		3,60		5,19
	2,66		3,88		5,32
	2,72		4,13		5,43
	2,82		4,37		5,57
	2,97		4,62		5,66
	3,15		4,83		5,72
	3,38		5,06

The given methodology is very promising for dynamic observation of changes in VO2 max at different stages of the training macrocycle. Its accuracy should be significantly increased by introducing an individual correction, the value of which is set at a one-time determination of PWC170 and IPC by a direct method. The VO2 max calculated using one of the above formulas is correlated with the actual VO2 max determined during direct testing, and a correction factor is derived. For example, in the direct determination of the IPC it was equal to 4.4 l / min, and when calculated by the formula - 4 l / min; the correction factor is 1.1. This means that in the future, when calculating the value of the IPC by the value of PWC170, it should be multiplied by 1.1.

The indirect method for determining the Dobeln IPC directly takes into account the person's age. The subject performs one load, at which the heart rate is determined. The calculation of the IPC is carried out according to the following formula:

IPC \u003d 1.29 * (W / (f-60) * e -0.000884 * T) 1/2, where W is the load power in kgm / min; f - heart rate during exercise; T - age in years; e is the base of natural logarithms. When determining the IPC. using this method, young athletes receive not entirely reliable data.

There are a number of formulas that allow indirectly predicting the VO2 max. Moreover, their accuracy is relatively low.

Definition of IPC - concept and types. Classification and features of the category "Definition of the IPC" 2017, 2018.

What determines a person's physical health?

Physical health of a person is not only the absence of diseases, but also a certain level of physical fitness and functional state of the body. The main criterion for a person's physical health should be considered his energy potential, i.e. the ability to consume energy from the environment, store it and mobilize it to provide physiological functions. Than bigger organism can store energy, and the more efficiently it is spent, the higher the level of physical health of a person. Since the share of aerobic (with the participation of oxygen) energy production is predominant in the total amount of energy metabolism, it is the maximum value of the body's aerobic capabilities that is the main criterion for a person's physical health and vitality. It is known from physiology that the main indicator of the aerobic capacity of the body is the amount of oxygen consumed per unit time (maximum oxygen consumption - MOC). Accordingly, the higher the indicator of the Maximum oxygen consumption, the greater physical health a person has. For a more complete understanding of this point, let's take a closer look at what the Maximum Oxygen Consumption is and what it depends on.

What is Maximum Oxygen Consumption (MOC)?

Maximum oxygen consumption (MOC) is the amount of oxygen that the body is able to assimilate (consume) per unit of time (taken in 1 minute). It should not be confused with the amount of oxygen that a person inhales through the lungs. only a portion of this oxygen is ultimately delivered to the organs.

It is clear that the more the body is able to assimilate oxygen, the more energy it produces, which is spent both on maintaining the body's internal needs and on performing external work.

The question arises, is it really the amount of oxygen assimilated by the body per unit of time that is the factor that limits our performance and determines the level of human physical health? As strange as it may seem at first glance, it is exactly so.

Now we need to make out what determines the value of the maximum oxygen consumption (MOC). Since the mechanism of this process consists in the absorption of oxygen from the environment, its delivery to the organs and oxygen consumption by the organs themselves (mainly skeletal muscles), the maximum oxygen consumption (MOC) will depend mainly on two factors: the function of the oxygen transport system and the ability of skeletal muscles assimilate incoming oxygen.

In turn, the oxygen transport system includes the external respiration system, the blood system and cardiovascular system... Each of these systems contributes to the value of the maximum oxygen consumption (MOC), and the violation of any link in this chain can immediately adversely affect the entire process.

The relationship between BMD and health was first discovered by the American physician Cooper. He showed that people with a maximum oxygen consumption level of 42 ml / min / kg and above do not suffer from chronic diseases and have indicators blood pressure within normal limits. Moreover, a close relationship was established between the value of maximum oxygen consumption and risk factors for coronary heart disease: the higher the level of aerobic capacity (BMD), the better the indicators of blood pressure, cholesterol metabolism and body weight. The minimum limit value of the maximum oxygen consumption for men is 42 ml / min / kg, for women - 35 ml / min / kg, which is designated as a safe level of human somatic health.

Depending on the value of the IPC, there are 5 levels of human physical health (table).

The level of human physical health	Maximum Oxygen Consumption (MOC) (ml / min / kg)
	Age (years)
	20-29	30-39	40-49	50-59	60-69
Low	32	30	27	23	20
Below the average	32-37	30-35	27-31	23-28	20-26
Average	38-44	36-42	32-39	29-36	27-32
Above average	45-52	43-50	40-47	37-45	33-43
Tall	>52	>50	>47	>45	>43

For a more accurate determination of the level of physical condition, it is customary to evaluate it in relation to the proper values \u200b\u200bof the BMD (DMPK), corresponding to the average values \u200b\u200bof the norm for a given age and gender.

For men: DMPK \u003d 52- (0.25 x age),

For women: DMPK \u003d 44- (0.20 x age).

Knowing the proper value of the maximum oxygen consumption (MOC) and its actual value, it is possible to determine the% DMPK:

% DMPK \u003d BMD / DMPK x 100%

Determination of the actual value of the IPC is possible in two ways:

1. Direct method (using a device - gas analyzer)

2. Indirect method (using functional tests)

Determination of the maximum oxygen consumption by the direct method is rather difficult and requires expensive equipment; therefore, it has not become widespread. The calculation of the IPC by the indirect method has a small error that can be neglected, but otherwise, it is a very accessible and informative method for assessing the physical health of a person, which makes it the most used in various health and fitness institutions and rehabilitation centers.

To determine the maximum oxygen consumption by an indirect method, the PWC170 test is most often used, which determines the physical performance of a person.

Running a little ahead, let's write a formula for calculating the VO2 max when using the PWC170 test:

IPC \u003d (1.7 x PWC170 + 1240) / weight (kg)

The term VO2 max stands for maximum oxygen consumption (international designation - VO2 max) and denotes the limiting ability of the human body to saturate muscles with oxygen and the subsequent consumption of this oxygen by the muscles for energy production during exercise physical exercise with increased intensity. The number of red cells in the blood, enriched with oxygen and nourishing the muscle tissue, increases with the expansion of the circulating blood volume. And the volume of blood and plasma content directly depends on how well developed the cardiorespiratory and cardiovascular systems. The VO2 max is of particular importance for professional athletes, because its high value guarantees a greater amount of energy produced aerobically, and therefore, greater potential speed and endurance of the athlete. It should be borne in mind that the IPC has a limit, and each person has his own. Therefore, if an increase in the maximum oxygen consumption for young athletes is a natural phenomenon, then in older age groups it is considered a significant achievement.

How can you determine your IPC

The indicator of the maximum consumption of O2 depends on the following indicators:

- maximum heart rate;

- the volume of blood that the left ventricle is able to transfer to the artery in one contraction;

- the volume of oxygen extracted by the muscles;

Exercise helps the body improve the last two factors: blood and oxygen volumes. But the heart rate cannot be improved, power loads can only slow down the natural process of stopping the heart rate.

It is only possible to measure the maximum oxygen consumption with detailed accuracy under laboratory conditions. The study proceeds as follows: the athlete stands on the treadmill and begins to run. The speed of the simulator is gradually increased, and the athlete thus reaches the peak of his intensity. Scientists analyze the air that comes out of the runner's lungs. As a result, the MIC is calculated and measured in ml / kg / min. You can independently measure your VO2 max using data on your pace, speed and distance during any competition or race, although the data obtained will not be as accurate as laboratory data.

How to increase your VO2 max

In order to maximize your O2 intake, your workouts should be as close to your current VO2 max as possible, that is, around 95-100%. However, such training requires a rather long recovery period compared to recovery or aerobic running. For beginners in sports, it is not recommended to do more than one such workout per week without going through a long-term basic set of training in the aerobic zone. The most effective are training exercises of 400-1500 meters (5-6 km in total). Between them there should be periods of recovery running: from three to five minutes with a decrease in heart rate to 60% of the maximum indicator.

To improve your results in running at medium and long distances, you need to know the basics of running, such as correct breathing, technique, warm-up, the ability to make the correct eyeliner for the day of the competition, perform the correct strength work for running, and others .. Video tutorials are completely free for the readers of the site. ... To get them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in a series on the basics of proper breathing while running. Subscribe here:. These lessons have already helped thousands of people and will help you too.

“Genetics is nothing, perseverance is the key to success! All the best athletes did not rely on genetics, but worked, worked, worked! Be persistent and become a champion! " - Well, I read a lot of all this nonsense every day, mainly from different trainers-motivators and all kinds of men who need to sell themselves at a higher price.

The main systemic error in these claims is that cause-and-effect relationships are confused.

Yes, all the big champions worked like hell, spent tens of thousands of hours in the halls, on the lanes, in the pools and on the highways, before getting the main medal of their lives. But no one remembers the millions of slightly less successful athletes who have always lacked a little.

Many of them trained harder than the champions, ate more "vitamins", but never became winners.

The secret is that the success of a champion depends on three main factors: genetics, hard work and the right training. Removing any of them, we get nothing.

Nino Schurter is being tested with a gas analyzer

In physiology, there is such a parameter - - the maximum amount of oxygen that the body can assimilate in a minute.

It is measured either in absolute terms l / min (liters per minute) or specific ml / min / kg (milliliters per minute per kilogram of weight).

Without going into the details of the measurement methods, I will give the scale that I have deduced empirically for myself. It takes into account more than one hundred measurements of the IPC, and correlates with the results that a person shows.

• under 40 - eternal ride in the tail of the protocol
• 40-50 - you can show some results, but not in the prize grid
• 50-60 - most of the strong amateurs are located here and this range allows you to compete for prizes in amateur competitions
• 60-70 - “elite” of amateur sports and athletes who never became champions; maximum MS level, but usually did not go further than the CCM, as they did not strain
• 70-80 - most of the cycling ProTour live here
• 80+ - about this level you need to be shown in the news
• 90+ ml / kg / min - rare unique like Greg Lemond or Ole Einar Bjoerndalen

VO2 max is an indicator that, while amenable to training, is largely due to genetics.

Over the past few years, every time I heard someone's measured VO2 max, it matched the person's results very closely. Provided that he trained well, had no problems with immunity, etc.

“But why is it so?” - the average person will ask? In fact, everything is simple.

Sport is a waste of time, energy ©

And, in fact, it is the process of converting various types of fuel into mechanical work.

In different sports, the main fuel can be ATP, KF (adenosine triphosphate, creatine phosphate - ed.), Glycogen and free blood glucose, as well as body fat. However, in most cases we are talking about mixed metabolism.

If we are talking about any distances longer than 2-3 minutes, the main processes that ensure the body's performance are:

• anaerobic glycolysis
• aerobic glycolysis
• lipolysis

The latter two are especially important at distances longer than 5 minutes, since these processes form the basis of the very aerobic performance on which the result in cyclic sports is based.

For both of these processes, oxygen is needed, and the more there is, the more fuel can be burned, and the greater the amount of work to move the body or projectile can be done per unit of time.

By the way, work divided by time unit is power. The same parameter that everyone is talking about in cycling circles. Well, after the dosage of salbutamol (a banned drug that 4-time Tour de France winner Christopher Frum is suspected of using), of course.

Chris Froome celebrates winning 2 Grand Tours

Of course, there is also such a parameter as the efficiency of aerobic metabolism, which also differs in different athletes, but is in a rather narrow range. And, if there are no such serious deviations as in Froome, he can be taken as a constant.

For example, an efficiency of 21% or 0.21 means the following: per 1000 kJ released as a result of chemical oxidation processes, a person can perform 210 kJ of mechanical work.

True, the energy value of food is usually expressed in calories, not joules, but this has happened historically. Roughly how the power of a car engine is measured in horsepower (hp), while the unit of power in the system is SI (system of units physical quantities - approx. ed.) is watt (W).

By a funny coincidence, one calorie is approximately 4.2 J. As a result, the number of calories burned is numerically almost equal to mechanical work at the output, measured in joules.

But we got distracted. Let's imagine two athletes, each weighing 70 kg. One has a MIC of 47 ml / kg / min, the other - 71 ml / kg / min.

If I am asked which of them will win the race, without taking into account drafting, possible breakdowns and other unpredictable factors, it will not be difficult to identify the winner before the start, provided that both of them trained normally before.

It is banal because in the second case more oxidant gets into the "motor". It's like comparing a naturally aspirated car engine to a turbocharged one.

Michele Ferrari was not a good doping specialist. He was a good specialist in sports physiology. The best in its time, and perhaps even now. It's just that doping for him was an integral part of physiology.

Michele Ferrari (left) and Francisco Conconi

Back in the 90s, he believed that two things were needed to win the Tour de France:

1. Fat percentage 4-4.5%
2. Power density 6.8-6.9 W / kg on long pieces

Moreover, he also considered that 6.9 W / kg is the maximum for the human body without gross manipulations with blood composition or stimulants.

Calculations can be found online that indicate that for such a specific power, the VO2 max should be at the level of 85-90 ml / kg / min.

Examples of BMD in athletes

1. Lance Armstrong - 84
2. Chris Froome - 86 (weighing 69 kg), in combat form it would be closer to 88-89
3. Miguel Indurain - 88
4. Greg Lemond - 92.5

Of the more mundane, but well-known names in cycling:

• Vitalik Zubchenko - 69
• Anton Pustovit - 70
• Taras Dubinets - 71

Most of the cycling enthusiasts, hanging out in the top ten "water pumps" and triathletes "for 10 hours" - about 60.

There are no exceptions. You won't find a world champion in cycling or running with an IPC 51, or even 70, although, theoretically, you can find a drunk with an IPC 90. It's just that he was not told to run or swim as a child.

Armstrong won the tour 7 times in a row through tenacity and wild training. But they gave him to win among others, approximately the same genetically gifted. And the same "nashiryannyh".

Lance Armstrong wearing the yellow jersey of the Tour de France leader

No matter how much you push me and force me to train for 6 hours every day, I will never even get into the ProTour, not that I won’t win the “Big Loop”.

Why am I saying all this

Each genetic dataset corresponds to a range of results that can be shown. Moreover, this range is very wide, but its upper bar is quite rigidly fixed. This is the level above which it is almost impossible to jump if you do not use substances.

The main problem for many is the wrong goal setting.

Most begin to train not in order to become stronger, healthier and more resilient and prolong their life, but in order to defeat "Vasya over there."

At the same time, they go on the warpath with people more gifted by nature, they work hard in training, like the damned, but they come 7 or 13. It's like going out to drag racing in a stock Lanos against some Accord (Honda Accord - ed.). The chord will not leave Lanos a chance, but it will also merge with Veyron (Bugatti Veyron - ed.).

So you don't need to train?

I didn't say that. You need to train to become stronger than yesterday's yourself, and not yesterday's MSMK and a member of the national team. In this case, the process will be beneficial and enjoyable, rather than sadness and suicide.

The range I'm talking about is very wide, and all the people I know are still very far from their "biological ceiling".

By the way, for the same reason, some unique ones like Oleg Khlopov (Kiev amateur cyclist - editor's note) shoot in a year or two so that they can compete with active athletes. And others work hard for years, never even getting into the top 10 of the godforsaken pump station.

So, friends, train, become stronger, without this there will be no result!

But do not forget about the objective setting of goals, otherwise there will be frustration and an outset - like many of those who "I will be diligent and I can win everyone!"