The endurance running training program for Russian and foreign students in a technical institution of higher education Учебное пособие

National Research Nuclear University "MEPhI"

(Moscow Engineering Physics Institute)

The Department of Physical Education

I.V. Mosin, I.N. Mosina, M.N. Esaulov

THE ENDURANCE RUNNING TRAINING PROGRAM FOR RUSSIAN AND FOREIGN STUDENTS IN A TECHNICAL INSTITUTION OF HIGHER EDUCATION

The study guide

Moscow 2018

УДК 796.422.16 (075.8) ББК 75.711.5я7 М81

Mosin I.V., Mosina I.N., Esaulov M.N. The endurance running training program for Russian and foreign students in a technical institution of higher education: The study guide. − M.: National Research Nuclear University "MEPhI", 2018. − 24 p.

I.V. Mosin, candidate of pedagogical sciences, I.N. Mosina, senior lecturer, M.N. Esaulov, candidate of engineering sciences, associate professor. The endurance running training program for Russian and foreign students in a technical institution of higher education. The study guide for lecturers and students, coaches and sportsmen, specialists in the area of endurance running.

The study guide «The endurance running training program for Russian and foreign students in a technical institution of higher education» is aimed at optimizing the training process for students of technical institutions of higher education in order to reach the qualifying standards of the endurance running program.

The authors investigate the training of Russian and foreign students in endurance running in terms of the educational process of students in technical institutions in the annual cycle. The study guide presents the lesson planning of sports training for students in order to reach the qualifying standards of the endurance running program.

The editor: Polunin A.N., doctor of pedagogical sciences, professor, honored coach of Russia, Russian junior team chief coach.

The reviewers: Chernov S.S., doctor of pedagogical sciences, honorary figure of Russian higher education, professor of the department of theory and methods of athletics in RSUPESY&T.

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Introduction

The main objective of Physical Education of students is to preserve and strengthen the health, promote the proper formation and the allround development of the body and improve its physical fitness.

Track and field athletics takes one of the leading positions in the program on Physical Education in institutions of higher education, it is a powerful instrument for strengthening and healing the body.

Track and field running has a particularly large training influence on a human body, as it is one of the main means of the all-round physical development, because while running almost all muscle groups are involved and the cardiovascular, the respiratory and the other systems work more intensively. The inscription found on one of the rocks in Greece says: "If you want to be strong, run, if you want to be beautiful, run, if you want to be smart, run."

The scientists have found that the words carved 2.5 thousand years ago have not lost their relevance today. Running is a natural way of human movement, characterized by a regular repetition of the same cycle of movements in which the "body" comes into contact with the soil and then flies through the air (Lesgaft K.F.)

Fulfilling the requirements of the performance evaluation tests in endurance running is the most relevant and significant part of the physical development of students.

It’s possible for students to fulfill the test requirements in endurance running if they have good all-round physical fitness. Experience shows that this can be achieved if lessons in track and field athletics are focused on training. Organizing the educational process in this way will allow a student to bring a body to a level of optimum performance, which in turn, will provide a more efficient sports-technical and functional preparation to fulfill endurance running test requirements.

Every institution requires specific recommendations on the structure and content of lessons in relation to the conditions in which they are held.

The proposed guidelines for the organization of track and field lessons in institutions will help lecturers to regulate the choice of means, the amount and intensity of physical activity, to provide pedagogical supervision for the adaptation of the body to stress, taking into account individual characteristics of students.

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1. Developing and implementing lessons in endurance running in track and field athletics for Russian and foreign students

The teaching and learning process in track and field athletics consists of two stages: the autumn period (September − October) and the spring period (April − May). The first and the second year students have four hours of Physical Education per week and the third and the fourth year students have two hours of Physical Education per week. This includes 8 − 9 lessons in September and May for the first and the second year students and 4 − 5 lessons in September and May for the third and the fourth year students. At the end of the second term the performance evaluation test is conducted: the young men have to run 3000 m, the girls – 2000 m, this allows to evaluate the level of fitness of Russian and foreign students at this stage of preparation.

Considering that the biggest part of the lessons for all students is organized in groups on selected sports: (basketball, wrestling, sambo, aerobics, skiing, volleyball, swimming, etc.), they are engaged in track and field athletics only in September − October and April − May, so we recommend additional lessons once a week to the first and the second year students, and twice a week to the third and the fourth year students in the form of cross-country running (30 – 40 min), swimming (up to 45 min), cycling (1 hour), cross-country skiing (1 hour), hiking (1 − 2 days), and others. Self-preparation helps students to maintain their functional fitness level during the school year and to adapt quickly to the specific conditions of open-air lessons and fulfil the requirements of the performance evaluation tests in the endurance running.

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2. The physiological basis of endurance

Endurance is defined as a body's ability to make a long-lasting muscle work, overcoming difficulties arising in connection with the changes in the internal environment of the body during the intense muscular work (V.S. Farfel).

Such factors as the state of the locomotor system, the activity of the systems that provide the body with oxygen, the nature of the nervous regulation of functions, the activity of the vegetative organs are the physiological basis of the endurance performance in cyclic locomotions.

The efficiency of the systems providing a body with oxygen depends on the aerobic capacity of the organism, characterized by the maximum oxygen consumption (MOC) and anaerobic reserves, i.e. the maximum oxygen debt (MOD).

The study of the biochemical structure of an athlete’s motor abilities is the basis of the general endurance and the anaerobic capacity level is the basis of the special endurance. Thus, the functional properties of an organism that determine its endurance can be divided into two major groups: the factors of aerobic and anaerobic performance. Aerobic and anaerobic energy supplies of an organism are interconnected and partly demonstrate the energy process-tissue exchange and the oxygen debt can be a generalized measure of the energy release. The performance of the physiological mechanisms of endurance in cyclic locomotions and their predominant influence on the causes of fatigue are mainly dependent on the zone of the relative potency, which includes exercises. The cyclic muscle loading is divided into maximal, submaximal, large and moderate in accordance with potency zones. Long-distance running refers to the cyclic muscle loading of a large power. The time limit of running is varied from 5 to 30 min, the heart rate is 180 − 200 beats/min.

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3. Teaching middle and long distance running technique

Running technique includes all actions and movements of an athlete from start to finish. Mastering of the basis of endurance running technique helps students to use their capabilities in reaching a qualifying standard more efficiently.

The technique is defined not only by the external form of the movements, but also by their content. It includes the position of the body, the movements of arms and legs, the footstrike and the ability to use only necessary muscle groups while running and not to use them in non-working moments, the length and the frequency of steps, the breathing rate. The level of the technical competence of a runner is determined by two main factors: the effectiveness and the efficiency of movement. The criteria of the effectiveness is the locomotion speed, the criteria of the efficiency is the ability to run a longer distance at the same speed, but with less amount of effort.

The structure of running movements

Moving the center of gravity forward for the forward movement, the repulsion with one foot and the simultaneous imposition of the other for the further support on it, flying through the air and landing are the basis of running. After landing the body of an athlete moves forward again due to the inertia it has got, the free leg moves forward, the athlete takes off, flies through the air and lands. Moving a free leg behind the body, i.e. from the moment of take off to the moment of the vertical is called the phase of the back foot step. Moving a free leg in front of the body, i.e. from the moment of the vertical to the moment of take off is called the phase of the front foot step. The boundary between the phases of the back and the front foot steps is the vertical (Fig. 3.1).

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forward and the shin of the switch leg goes parallel to the thigh of the take-off foot (Fig. 3.2, frames 4 − 10; Fig. 3.3, frames 4 − 10).

Long distance runners raise the thigh of the switch leg less, this indicates less take-off force on the track (Fig. 3.2, frames 3 − 4). We can observe the preservation of equilibrium, the relaxed body position, the coordinated movements of the legs and the arms during the flight of these runners (Fig. 3.2, the frames 5 − 8; Fig. 3.3, the frames 5 − 7).

4. The methodology for developing endurance in lessons in track and field athletics

The main means of the endurance development in track and field athletics are different types of running. The choice of different combinations of running for the endurance development in duration, speed of alternations of intervals of rest is determined depending on the selected distance, the level of preparedness of students and the challenges that are put before them.

Types of running, mostly aimed at the development of general endurance:

Cross country running in a steady or relatively slow pace (4.40 − 4.50 per km for men and 5.30 − 6.00 for women). The heart rate is 120 − 130 beats/min, students run for 20 − 40 min;

Cross country running in an intermittent pace, the acceleration rate is varied from 1 to 3 min (300 – 800 m), the heart rate is 140 − 150 beats/min. The accelerations are done after 10 − 15 min of jogging; the amount of fast running is 2 − 2.5 km;

Repetition running lasting 3 − 8 min, the heart rate is 150 − 160 beats/min, the number of repetitions is 3 − 5 times;

Fartlek on distances 200 − 600 m, through 100 – 200 m of slow running, the amount of running is 3 − 3.5 km; the heart rate of 160 − 170 beats/min.

The significant factor contributing to the development of general endurance is increasing the density of the training, as well as doing special running exercises in a large amount with a gradual reduction of the intervals of rest.

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