Sight word run

Sound of the Sight Word: run Game - ELA Games

Sound of the Sight Word: run Game - ELA Games - SplashLearn

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Introduce your child to the sound of the sight word: run.

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Sight words ahoy! To be able to spot sight words such as run with their sound is as important as recognizing them with sight. This game will help your child learn the skill of identifying sight words using just their sound.

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Explore the Sight Word: run Game - ELA Games

Explore the Sight Word: run Game - ELA Games - SplashLearn

Home > Games > ELA Games > Explore the Sight Word: run Game

Practice your english skills by learning the sight word: run.

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To become a swift reader, one needs to develop the skill of decoding sight words instantly. To practice spotting the sight word run, Minecart is the first step. Get your little one to play this learning game to get a firm grasp of the word.

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Comprehensive functional testing for recreational runners

After 5 years of running and 5 marathons, I decided to give myself into the hands of science and went for a comprehensive functional test at the VO2max Lab.

At the beginning of the article - the answers of a specialist in functional training and testing of athletes to my standard amateur questions. In continuation, we will analyze ~~me by bones~~ using my example, how it all happens, what information can be obtained, and how it can be useful when building a training process.

Questions for a specialist

Vladimir Tkachenko - Master of Professional and Olympic Sports (NUFVSU), master of sports in road cycling, author of 20 scientific papers, from 2012 to 2014 - junior researcher at the Laboratory of Theory and Methods of Sports Training and Reserve Capabilities of Athletes of the Research Institute of NUFVSU, since 2014 has been studying private practice.

1. When is it recommended that recreational runners get functional testing, and what does it do?

I recommend functional tests to anyone who at least once a week feels how his liver works during training. This usually indicates that the person is entering the red zone (above the anaerobic threshold), working at such an intensity at the amateur level may be associated with excessive levels of stress. Functional tests (usually) allow you to determine how safe it is to be in the red zone, and at what heart rate it (red zone) starts.

Also, such tests will be useful for amateurs who want to achieve the best possible results for them, since the intensity zones determined during testing allow you to most accurately influence precisely those processes in the body that directly affect the sports result.

2. What does complex functional testing include?

Depending on the capabilities of the laboratory, complex testing may include many different methods. Our laboratory allows for electrocardiographic examination, mathematical analysis of heart rate variability, segmental analysis of body composition, spirometry, ergospiro-gas analytical examinations.

3.

How to prepare for testing?

An experienced amateur athlete needs to allocate a more or less non-competitive period, agree on a test date (usually done at least two days before the test), do not perform heavy loads two days before the test, take a full day of rest a day before the test, or a very light workout, on the day of the test behave in the same way as on a normal training day. It is very important not to treat the test as a separate start, as even a slight experience can increase the normal heart rate by several beats, which will lead to incorrect calculation of the zones.

For beginners , I recommend running at an easy pace for 1.5-2 months, and only then come for testing, because at the beginning of training, the results grow very quickly, and the pulse zones along with the results. It is better at the beginning to reach a stable level of results through light training and only then turn to a sports physiologist for help.

4. What information does an electrocardiogram provide? Can it be used to detect heart problems or do you need other methods of examination?

An electrocardiographic examination is the very first thing to do before starting the first workout. Yes, it is heart problems that this method first of all reveals. But for a sports physiologist (not a cardiologist, there is a big difference between these people), the ECG carries additional information. What the doctor will characterize as a norm, a sports physiologist (who owns the technique) will be able to point out such things as, for example, how intensely the heart is functioning at the moment (does it normally perceive the current volume of training work), is the level of metabolic processes sufficient at a certain severity physiological (not pathological) hypertrophy of the heart, as well as other data no less useful for correcting training.

5. How is body composition analyzed? What percentage of body fat is considered optimal for distance runners for men and women?

Body composition is analyzed with special scales. Adipose and muscle tissue conduct different amounts of electricity, the scales analyze this information (after passing a small amount of electricity through the subject's body) and draw conclusions about the percentage of muscle and fat in the body, as well as in its individual parts.

The optimal, not leading to excessive stress, the content of adipose tissue in runners is 10% for men and 15% for women . But these are only average values, some people can simply reduce their weight up to 4-5% (for men, for women it is not recommended to cross the line of 15%).

6. What is spirometry, and what indicators are determined in this study? Can they be improved and how?

Spirometry is a technique that allows you to determine the functionality of the external respiratory system. Rarely, but it also happens that at the level of conduction of the respiratory tract and intercostal muscles, a person’s performance can be significantly limited (legs can still do it, but there is not enough breathing). In such cases, spirometry allows you to understand what exactly is the limiter.

The functionality of the respiratory muscles and lungs can be easily improved with the help of special exercises. If this is due to asthma, then you will have to contact a pulmonologist.

7. What is the most accurate method for calculating individual intensity zones? Why is it important to know them when building a training process?

The most accurate method for today is a gas analytical test, provided that both oxygen consumption and carbon dioxide emission are recorded (there are tests when only oxygen consumption is recorded).

I have already mentioned above that without knowledge of the intensity zones it is impossible to purposefully influence the processes in the body on which the sports result depends.

8. Why is it wrong to use the common formula "HR max = 220 - age" to calculate heart rate zones?

To give myself an example, my maximum heart rate (which I recorded during the test this year) is 166 beats * min, my age is 29 years old, if you subtract my age from 220, you get 191 beat per minute, 25 more than I can withstand in a semi-conscious state . .. I'll tell you a secret that I'm not the only one so unique.

9. How do modern sports watches calculate the IPC and heart rate zones? How accurate is this data and should it be trusted?

Athletes often come to me, whose watches show approximately the correct level of maximum oxygen consumption, sometimes (very rarely) the watch frankly lies. The determination of the IPC in them occurs by comparing their owner with a huge sample of people in whom this indicator was determined by a direct method. However, a correctly determined maximum oxygen consumption does not at all guarantee the correctness of the determination of threshold points (the significance of which is an order of magnitude higher for the competent construction of the training process), since the level of TANO varies widely from subject to subject and can be either 5% of the MIC or 25%.

The information in the watch is good, but it is better to trust more accurate methods.

10. What intensity zones are usually distinguished and what happens when working in each of them in the body?

The most rational way today is the division into zones, taking into account critical points, such as AP (aerobic threshold), PANO (anaerobic exchange threshold) and MPC (maximum oxygen consumption). In this case, the zones are named in accordance with the training effect. Using the definition of thresholds, the intensity of the load can be divided into 4 main zones:

1st ZONE. Recovery. Upper limit (vg) - heart rate at the onset of AP. A feature of this zone is that only aerobic mechanisms are involved in energy supply. Since lactate is not formed, its excess concentration after competition or intense training will decrease. Work in this zone will contribute to the economization of muscle activity - the transition from the predominant use of carbohydrates to the use of fats. For some people, such castling under loads in the recovery zone begins to occur as early as 15 minutes of exercise.

2nd ZONE. Development of general endurance. Lower limit (ng) - heart rate at the onset of an accident, vg - heart rate of the onset of ANNO. All three mechanisms of energy supply work in this zone, but the concentration of lactate in the blood does not change much, fluctuating within 2-4 mmol/l. It is the work in this zone that is considered the main reason for the low results of domestic athletes in the international arena. Since when working with such intensity there is no pronounced limiting process, the process that can take over the entire adaptive resource, then, due to loads in the second zone, the training effect is dissipated into many factors, and the total effect is small. Due to the huge chunk of time spent in this zone, the ability to run/ride/swim etc. for a long time, but at a mediocre speed, is a distinctive feature of domestic athletes. But the benefits of such training can still be obtained by using this intensity in the preparatory period, performing exercises from auxiliary sports.

3rd ZONE. Development of special endurance. The level of heart rate at the onset of TAN. This is a very narrow, hard-to-find heart rate corridor that can greatly improve any athlete's level of performance. This small gap in the heart rate is characterized by the maximum efficiency of the aerobic mechanisms, along with the maximum power of the excretory processes relative to lactate. It is effective aerobic power and resistance to acidosis (which largely depends on the capacity of buffer systems for lactate clearance) that are the main limiting factors in any endurance sport. Therefore, work in this intensity zone has such a powerful training effect. Everything below and above this level of intensity, even by 2-3 beats / min, has a completely different effect, corresponding to the 2nd and 4th zones.

4th ZONE. Development of anaerobic power/capacity. Ng - work power at the onset of ANPO, vg - maximum power. Despite the near-maximal power of aerobic mechanisms in this zone, their development when using such loads is very slow. The main source of problems in this zone is the increasing concentration of lactate and lactic acid, which causes muscles to hurt and aerobic mechanisms to reduce their efficiency. It is the ability to resist acidosis (acidification of the body) that is best trained in the 4th intensity zone. Acidosis limits activities such as acceleration. The boundaries of the zone are outlined by power (an external parameter of work), since the heart rate, to the extent of its inertia and acidosis, cannot adequately reflect the intensity of the load.

11. Why is it important to know the aerobic and anaerobic threshold? How are these indicators used in the construction of the training process?

The most important thing about thresholds is that before and after them, the functioning of the body is significantly different, and the training effect depends on these differences.

12. Why is the IPC indicator needed, what does it affect? Is it possible to improve the BMD, how much does it depend on training?

The BMD indicator is important for understanding one's innate predisposition to perform long-term exercises. It reflects the body's ability to obtain energy from aerobic energy supply systems. The higher it is, the greater the result the athlete can potentially show. But, which cannot but rejoice, a high IPC does not always contribute to better performance, the level of ANSP in relation to the IPC is more important. Those. with a lower VO2 max, but with a higher TAN, on the oxygen consumption scale, you will have an advantage.

13. What can cause training in the wrong heart rate zones, for example, with an overestimated heart rate?

Most often, such training leads to nothing, but if the runner is very reckless, then overstrain, and adaptation failure, or even a pathological process may occur.

He himself several times, due to his temperament, earned overvoltages, working only 2-3 strokes above the TAN, but for an hour and a half per workout. Belotserkovsky marathon 2016 had to be missed because of this.

14. How to lower the heart rate in "high" heart rate zones? How long can it take?

This question is often asked, I don’t know where the roots of such a formulation come from ... I ask a counter question - why reduce the pulse? A high heart rate is a very loose concept, for me, for example, 160 beats / min is the maximum heart rate, for a neighbor 160 beats / min can be the intensity of the onset of the aerobic threshold (i. e. he just started running). You need to know what heart rate is high for you.

Increased heart rate may be due to small heart size, low level of fitness, or be a physiological feature. There are athletes with 20 years of experience whose heart rate has not yet begun to decline ...

15. Isn't it harmful to run long distances in competitions with a heart rate above 170?

If this pulse is lower than the TANM, then it is not harmful, if it is higher, it may be necessary to take into account the reaction of such a person to acidosis, and the duration of the distance (half marathon or marathon).

16. Knowing your individual intensity zones, how to calculate the optimal heart rate and pace for competitions at different distances?

The recipe is quite simple: overcome the marathon distance at the level of the third zone or a little lower, it is better to start the half marathon at the level of the third zone and finish at the beginning of the fourth (if there are no contraindications to its use).

17. What does the resting heart rate indicate?

Resting heart rate may indicate the presence of physiological myocardial hypertrophy, and also, if this indicator is constantly monitored, may indicate a state of recovery or under-recovery after previous loads.

18. Is bradycardia dangerous, and in what cases should it alert?

Resting bradycardia is usually not dangerous. Those who have a tendency to high blood pressure should be wary. If you have a low resting heart rate and your blood pressure often rises, be sure to consult your doctor for additional advice.

19. What recommendations are given based on the results of comprehensive functional testing? Do they include tips on how to most effectively distribute loads across intensity zones (how much to run in which zone)?

Recommendations based on the results of functional tests usually indicate in which direction the athlete needs to move at a given time in order to increase the level of performance with minimal stress. This includes the ratio of work time in different intensity zones, and advice on how best to build a workout in the target zone, how to correct various unfavorable conditions (which quite often occur in athletes and amateurs) for the normal course of the adaptation process, how to take into account the individual characteristics of the response to load during training.

20. How often should you get tested? When is it desirable to do this during the season, at what stages?

Ideally, such tests should be done 2 times a year, at the beginning of the preparatory period and before the main competitions. Depending on the goals of the athlete, this figure can vary significantly.

How functional testing works for athletes and amateurs

Electrocardiogram

An electrocardiogram is done before and after exercise (more about this research method can be found here). The specialist analyzes the data obtained not as a cardiologist, but as a sports physiologist. But if there are warning signs or deviations, he will definitely recommend a more thorough medical examination by a cardiologist.

From a sports point of view, the ECG allows you to diagnose the state of overtraining or overstrain, determine the degree of myocardial hypertrophy, and get an idea about the metabolism in the heart.

Electrocardiogram is not painful 🙂

Orthostatic test and mathematical analysis of R-R intervals

Segmental analysis of body composition

We stand on a special scale (Tanita), limbs in contact with four electrodes, then electricity is passed through the body in a special way. The method is based on the fact that different tissues of the body have different resistance to electric current. As a result, we get information about the percentage of fat and muscle in each of the four limbs and in the trunk, about the water content in the body, the level of visceral fat and bone mass.

Weigh in with bare feet. And it doesn't hurt either 🙂

Spirometry

Read more about the research method here.

Spirometry is performed at rest and during exercise. At rest, the following indicators are determined: vital capacity, peak expiratory flow, the ability to maximize arbitrary pulmonary ventilation. According to these indicators, one can understand whether there are performance limitations from the external respiration system. Also, according to spirometry, they judge how adequately the body perceived the volume and intensity of previous loads.

Stress spirometry is already part of the next treadmill test. Involuntary pulmonary ventilation, respiratory rate and volume are assessed. Based on these data, conclusions can be drawn about the efficiency of breathing and the reserve of this function under loads of different intensity. Also, they, along with other data, are used to determine the onset of aerobic and anaerobic thresholds.

Spirometry Calibration

How it happens: you are put on that very spectacular ~~bdsm~~ mask, and then you need to perform a couple of exercises. The first is exhalation, inhalation at the maximum and rapid exhalation at the maximum. Then repeat again. The second is to breathe quickly and deeply for 10-12 seconds, at the end you should feel dizzy.

The first exercise actively engages the abdominal muscles

Gas analysis and ergometry

Read more about the research methodology here.

The next test involves gas analysis, ergospirometry and pulsometry. The data obtained makes it possible to determine which energy supply systems are activated at a particular moment and in what proportion.

What is determined as a result:

indicator of maximum oxygen consumption (MPC), indicating the power of aerobic support mechanisms. Because Since this indicator is largely genetically determined, it can be used to determine the athlete's prospects for showing high results.
functional reserves . By the difference between the maximum and used aerobic power, one can judge whether there is a potential for the development of special performance. Simply put: is it worth it to continue to figure out for its development, or have you already almost hit the ceiling.
individual intensity zones , aerobic and anaerobic metabolism threshold. Perhaps the most valuable information for an amateur: we get a complete picture of what heart rate we need to train specifically for pumping each adaptation necessary for development. Knowing and using our heart rate zones gives us an understanding of what we are working on in a workout, and allows us to accurately dose the intensity. In short, do not freebie, but do not kill yourself unnecessarily.

How it is done: we get on the track, warm up by walking for 5 minutes, then start with a slow run, every 2 minutes the speed and slope of the track are added. We continue until we get bored 🙂

Briefing before the lane test

Process started

Personally, my pace on the track turned out to be slower than on the street with the same heart rate, but it is not important for determining the thresholds. Still, the room is hotter, despite the open window and fan, plus an increase in the slope of the track, plus the need to breathe in a mask.

Running, puffing

After stopping the track, a small hitch by walking, then the recovery rate is assessed and an ECG is done again.

Within three days after testing (maximum), you will receive a report with results and recommendations by mail. After that, consultation is scheduled (this is included in the price), where you can ask any clarifying questions and ask to translate into human language all the scary-scientific terms from the report. I recommend that you do not miss the consultation and do not be shy to ask.

Some practical points:

on the day of the test, you need to behave as before a regular workout, without any special restrictions. If you drink coffee - drink, eat / do not eat a certain time before the run - do it.
Bring your own heart rate monitor tape (if you have one)
running clothes are the lightest
take a towel with you, you can take a shower there
an average of ~~if you don't talk too much~~ the whole process fits in an hour and a half

The results of functional testing on my example

Just in case, I note that all the results and recommendations below apply only to me, the condition and characteristics of one particular organism. Here I give them only as an example - in order to get an idea of what information and in what form you receive after testing. In your case, the recommendations for correcting the training process may be directly opposite - the approach is completely individual.

Segmental analysis of body composition

I decided not to share intimate details such as the amount of fat in each of my legs (there must be some kind of mystery in a woman :-)). I can only say that with a very modest ~~lamb weight of~~ , my fat percentage is not at all low for a marathon runner. You can still safely reduce it to 15% safe for women, a decent supply.

"Slightly reduced bone mass" - more of a female feature, associated with the absence of so-called compressive loads (power with a lot of weight) with rather big cyclic loads. It is necessary to correct, which is prescribed in the recommendations.

"Excess rotating mass" is about my hips and a little higher 🙂 The main fat reserves are there.

The water content of is normal 60%, I have a little less - try to drink water more often.

The level of visceral fat I have low, high cholesterol and troubles from it do not threaten.

Metabolic age - here, as I understand it, it is used to get the test subjects with extra rotating mass out of shock and give at least some compliment 🙂 At least for all runners this figure is noticeably less than the real one.

Cardiographic results

Despite the abundance of frightening terms, these features are associated only with sports diagnostics, according to the profile of a cardiologist, everything is normal there.

"Signs of an intensified training process" - a slight overstrain due to the volume or intensity of previous loads. Here I even clearly know where I screwed up with training.

"Trophic processes in a state of relative rest are reduced" - in other words, there is a slight shortage of heart nutrition. For an ordinary person, this indicator is normal, for an endurance athlete it is low. Related to this is the fact that "myocardial adaptation potential is reduced" . Recommendation: taking appropriate vitamins or, for lovers of natural remedies, Amosov's mixture (it's delicious).

"Voltage signs of myocardial hypertrophy" - a terrible name, but in fact means an increase in the heart as a healthy adaptation to stress.

Mathematical analysis of R-R intervals

Everything is not bad, but there are also signs of underrecovery on the day of the test.

Okay, let's be honest here. On Sunday I ran a half marathon in Kharkiv and worked it out well. Jack Daniels recommends calculating the number of days for recovery after the competition as follows: 1 day for every 3 km of distance. Those. for half it turns out 7 days. At this time, no work is done, only light and recovery running. But then I would have to throw out an important workout. So on Friday I did it: it was a long run at a marathon pace. I ran at the pace, but in vain. Having already reset the workout, I looked at the pulse - it turned out to be too high for such a load. Those. I went too far with intensity, and even for a long time. Functional testing was on Tuesday, and the terrible truth was revealed there 🙂

Resting spirometry

I have good lung indicators and do not limit my working capacity in any way. True, busting with intensity got out here too. Decrease in the strength of nervous processes - from the same place.

But after the test on the track, the fact was revealed that I use my beautiful lungs under load inefficiently, only by 45%. Simply put, I breathe incorrectly - by increasing the frequency, not the volume of breathing. As it turned out, there is such a bad habit, you need to gradually correct it.

Gas analysis and ergometry

Threshold determination

My indicators

"Special endurance development potential (anaerobic threshold level in relation to maximum oxygen consumption) is 19%"

“During a load of low and medium power, the subject's energy supply is dominated by aerobic lipolysis over glycolysis, as indicated by a reduced gas exchange ratio at the level of the onset of aerobic and anaerobic thresholds. In this regard, the reserve for increasing maximum aerobic power, as well as running efficiency by increasing the contribution of fat metabolism to energy supply, is limited”

What does this mean:

my potential for development in marathon running is work on the anaerobic threshold (ANOT), which still has room to move (a stock of as much as 19%)
I have good economy, at low and medium loads, more fat is burned than carbohydrates. Enough to support her.

For those who do not go to functional testing, fearing that everyone is prescribed “a lot of running at a low heart rate” there: as you can see, not everyone, everything is very good individually . Although I honestly hoped. But I will have to work on ANOT, which is much less pleasant than a wellness jog.

My anaerobic processes turned out to be pumped in earnest, although this is not really necessary for a half marathon and marathon. How did it happen? As a result of the definition of heart rate zones in the "finger to the sky" format and incorrectly selected intensity of some types of training.

Function test intensity zones

My training in the last marathon cycle, when I began to regularly use a heart rate monitor:

recovery - at a heart rate of 135-140. In principle, not bad, but at 150 there will be the same effect in terms of lactate excretion. I just love slow running - it gives mental rest after hard workouts.
easy run - 150-155. Guessed here. The next zone 156-166 is considered the most useless, I almost never used it.
running at a marathon pace - 170-173, sometimes a little higher. Everything is like in that Jewish joke: “What we took for an orgasm turned out to be asthma” (c). Well, more precisely, the pulse of ANPO. But still managed to accidentally work on it.
running at a threshold pace - 175-177. Hence the pumped anaerobe, the ability to endure, well, and various signs of the intensification of the training process, because. work on the anaerobe is clearly not in such large segments.
running at an interval pace - 178-180.

Not everywhere guessed right, but it could be worse. But it is clearly seen why individually determine the intensity zones, even for an amateur turtle training for results.

And finally, the most practical part of the report - how to take into account the information received in training. In my case recommendations for correcting the training process are as follows:

It is recommended to reduce (or eliminate) training work in 4-5 intensity zones in favor of work in the 3rd zone. In view of the significant reserve for increasing the level of ANSP in relation to the IPC, as well as the high level of development of the capacity of anaerobic energy supply, which makes no sense for the chosen specialization.
The approximate content of multidirectional loads in the weekly cycle is recommended as follows: 50-60% - work in the 1st zone of intensity, 50-40% - in the 3rd zone, 10% - load on strength endurance.
Low-intensity running work is best done primarily in the 1st zone to maintain a high level of contribution of fat metabolism to energy supply.
It is better to organize work in the 3rd zone in segments of medium (5-10 minutes) and long (from 30 minutes) duration. The total time of such work in a weekly cycle should not exceed 2.5 hours.
To ensure a better training effect, as well as to prevent entering the state of accumulated underrecovery, it is recommended not to repeat unidirectional exercises twice in a row.
For a better perception of training effects by the body, it is recommended that one session be aimed at developing only one motor quality.
Developing loads must be performed in a state of full recovery.
It is recommended to include strength endurance training for the legs, using low weights and a high number of repetitions, in the preparation. Such loads will contribute to the correction of body weight, and as a result, an increase in running efficiency.
After long workouts in 1-2 zones, it is recommended to do 1-2 repetitions of the exercise for maximum strength with the involvement of the maximum number of muscle groups (for example, deadlift). This approach will contribute to both a better perception of the training impact and the prevention of calcium depletion in the bones.
To correct reduced metabolism in the myocardium, it is recommended to include a vitamin complex for the heart in the diet (you can use Amosov's mixture), with a dosage for ordinary people, but consumed immediately before and after training.
It is recommended to pay attention to breathing during training, it is necessary to increase pulmonary ventilation due to the volume of breathing, and not its frequency, to voluntarily increase the volume of breathing.

What's next

After the marathon and recovery, I plan to apply the recommendations received - let's see what happens and what progress it will give.

Testing is definitely helpful. I can recommend it to those who are interested in developing in running and improving their results by training in an optimal way.

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Mountain running along the Titovskaya Sopka - in the "Sports Weekend" "Radio Siberia" | Chita.ru

Hello, this is the program “Sports weekend on Radio Siberia”, in which I, Vladimir Svechnikov, sum up the results of another sports week in Transbaikalia.

Alexander Bakhtin from Zabaikalye became an interim WBA world champion. The vacant belt of the International Champion of the World Boxing Association in the weight category up to 57 and 15 hundredths of a kilogram was won by a pupil of the Krasnokamensk boxing school in a 12-round fight against Venezuelan Neomar Sermenho. The fight took place in Moscow. Alexander won by unanimous decision, scoring his 29th victory in the professional ring. Bakhtin controlled the course of the fight throughout the fight, keeping the opponent at a distance with his left hand and periodically "pulling" him towards himself. In the last rounds, Sermenho, feeling that he was losing, went forward, but the Transbaikalian calmly met him with aimed blows, leaving the ending behind him. This fight took place on the undercard of the fight in the first heavyweight, in which Russian Denis Lebedev defended the WBA interim champion belt, knocking out Sean Cox from Barbados in the second round.

The Women's Boxing Championship of the Siberian Federal District ended last weekend at the Chita Palace of Sports. For four days, 129 girls, juniors and adult athletes from most regions of Siberia competed for awards. Among them are the current champions of Russia and Europe. In the age categories among juniors and women, representatives of the Trans-Baikal Territory managed to win 4 gold, 2 silver and 5 bronze medals. The champions of Siberia among juniors were Yulia Kamenshchikova in the category up to 54 kilograms and Irina Tyukavkina in the weight category up to 58. Among women, Zinaida Mashkova won in the category up to 57 kilograms and Daria Ivanova in the weight category up to 81.

Inter-regional boxing tournament brought together the strongest boxers of the region in Pervomaisky village. The tournament dedicated to the memory of the master of sports Valery Vasiliev is being held for the second time. This year, athletes from Borzi, Krasnokamensk, Shilka, Chita, as well as Chinese boxers are invited to it. The guest of honor of the competition will be Alexander Zaitsev. A native of Pervomaisky three times became the champion of Russia among professionals in the weight category up to 72 and a half kilograms. In the mid-90s, Zaitsev won the titles of European champion, international champion of JBF and the belt of the champion of the World Boxing Control Council according to the WBB.

And on the arena of the Chita Sports Palace this weekend is the traditional weightlifting tournament dedicated to the memory of the USSR master of sports Arnold Onoprienko. The strongest weightlifters from the Trans-Baikal Territory and the Republic of Buryatia take part in the competition. The award ceremony will take place on Sunday at 17:00.

A young Trans-Baikal tennis player became a two-time winner of the Siberian championship. Table tennis pupil of the GOUDOD SDYUSSHOR of the Zabaikalye Territory Damdok Ayurov successfully performed at the Championship of the Siberian Federal District among boys born in 2000 and younger. Competitions were held in Abakan. Three hundred of the strongest young tennis players of Siberia became their participants. In the individual championship, Damdok Ayurov reached the final, where in games, with a score of 2:3, he lost to an opponent from the Kemerovo region. The Transbaikalian won another silver medal in pair competitions, where he competed with Mikhail Syran from the Krasnoyarsk Territory. A successful performance allowed Damdok Ayurov to join the Siberian national team to participate in the finals of the Russian Championship among boys, which will be held in Novocheboksarsk in May.

Regional basketball tournament among men's and youth teams for the Alexander Zamolotsky Memorial Cup was held in Nerchinsk. Almost all the strongest teams of the region took part in the competitions, which were held for the 18th time. In the senior group "A" the Chita team "Boston" won, having outplayed the students of CIBGUEP in the final. The third place went to basketball players from Borzi, who defeated the owners of the Nerchinsk team. In the youth group "B" basketball players from Sherlovaya Gora became the winners. In the final, they defeated the representatives of the Nerchinsk secondary school No. 9. In the dispute for the "bronze" the team from Balei defeated the boys from the village of Bilituy.

All-Russian archery tournament dedicated to the memory of the USSR Merited Master of Sports, Goodwill Games champion Munko-Badr Dashitsyrenov was held in the village of Mogoytuy. In men's shooting from the Olympic weapons, there was no equal to the bronze medalist of the Beijing Olympics, Bair Badyonov. Second place went to Aldar Tsydenzhapov, bronze went to Galsan Bazarzhapov. Honored Master of Sports Nadezhda Badmatsyrenova won in women's classic bow. "Silver" went to Aryuna Zhargalova, "bronze" went to Ayuna Ulzutuyeva. Badmatsyrenova also became the winner in the mixed doubles competition, where she competed with Tsyren Gomboev. In addition, Nadezhda won the absolute championship, in which both men and women took part, regardless of weapon classes. Danzan Khaludorov from the Yamalo-Nenets Autonomous Okrug won the men's compound archery, Sogto Tsydenov from Chita was second, and Alexander Dambaev, champion of the Universiade, was third. In the women's class, the compound went to the chitinkas: Tatiana Rinchinova won, Nadezhda Namtaeva won silver, and Nona Alexandrova won bronze. In total, 215 archers from Moscow, the Yamalo-Nenets Autonomous Okrug, the Irkutsk Region, the Republic of Buryatia and the Trans-Baikal Territory took part in the All-Russian competitions in Mogoytui.

Football club "Chita" on the official website of the team on the Internet studies the opinions of fans. The leadership of the Trans-Baikal club is interested in what time of the start of the “home” matches of FC Chita is the most convenient for the fans. Recall that in the final part of the current season of the Russian Championship, the Trans-Baikal football players will play only two matches on their field - on May 19, the Chita team will play with Dynamo Barnaul, and on May 22 with Omsk Irtysh. Chita will play five more games on the road. Fans can give their answer about the most convenient start time for home matches on the club's official website at: fc-chita.com.

The Ministry of Education of the Trans-Baikal Territory summed up the results of the competition among sports schools. Among the specialized institutions of additional education, the winner was the school of the Olympic reserve in biathlon, the second place was taken by the Chita SDYUSSHOR No. 6, the third - by the Chita SDYUSSHOR No. 2. In the review, among the city children's and youth sports schools of the region, only Chita institutions were noted. The best was named DYuSSh No. 7, the second place was taken by DYuSSh-5, the third - by DYuSSh in team sports. In the competition of rural institutions of additional education, the youth sports school of the Aginsky district won, the second was the sports school of the Shilkinsky district, the third was the Sherlovskaya youth sports school No. 1.

The team of young hockey players from Chita enters the fight at the final stage of the All-Russian ice hockey competition "Golden Puck". Tournament of the strongest Russian urban teams of young men born in 2001-2002 starts on Sunday in Dmitrov, Moscow region. The Chita team Mechta, which became the champion of the zonal stage, which took place in Khabarovsk, will meet in the final with 11 other best hockey teams in the country. The first rivals of the Transbaikalians will be peers from the Bryansk team. The games of the preliminary stage will last until April 12, and at the end of next week the semi-finals and finals will take place. Let me also remind you that in addition to Mechta, which includes 10-11-year-old hockey players, the Chita team Red Wings reached the finals of the Golden Puck, which became the champion of the open championship of the Far East among teams of 1999-2000 years of birth.

Trans-Baikal runner Ekaterina Priladnykh became the silver medalist of the World Championship among veterans. The world championship in athletics takes place this week in the Finnish city of Jyväskylä. On the first day of the competition, in the cross-country race of 8000 meters, the master of sports from Chita became the second, losing only to her rival from Finland. At the World Championships, veterans will also determine the strongest in the 3-kilometer team cross-country race and the 21-kilometer 95-meter half-marathon race. Let me remind you that Ekaterina Priladnykh is the current European champion among veterans in the relay race on the road, the silver medalist of the continent in the half marathon and bronze in the 10-kilometer distance.

The open championship of the Trans-Baikal Territory in mountain running was held this Saturday on the western slope of Titovskaya Sopka in Chita. The best athletes of the region competed for awards in three age categories. Among the girls born in 1997-98, the pupil of the SDYUSSHOR of the Sports Center of Chita, Iona Larionova, won, among the boys, Vitaly Kvasov from the Uletovsky district won. Athletes of this age overcame a steep climb with a length of a thousand meters. Among the athletes born in 1995-96, who competed at a two-kilometer distance, Victoria Busygina from the SDYUSSHOR SC won among girls, and Vladimir Pichuev from the regional Olympic Reserve School won among boys. In competitions of senior athletes 1994th year of birth and older, all prize awards went to representatives of the main regional forge of champions - GOODOD SDYUSSHOR No. 2. Among the women who also overcame the climb of 2000 meters, Lyudmila Sidelnikova won the bronze, Anna Kutimskaya won the silver, and Angelina Parfenova, the leader of the regional team, won the gold. Among the men who competed at a distance of 3000 meters, Alexei Stepanov became the third, Alexander Leonov was the second, and Leonid Oparin was also awarded the title of champion of the region in mountain running.

It remains to be added that the region's mountain running championship was the first major start in a series of events dedicated to Health Day, celebrated this Saturday throughout the country.

Sight word run

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Comprehensive functional testing for recreational runners

Questions for a specialist

1. When is it recommended that recreational runners get functional testing, and what does it do?

2. What does complex functional testing include?

3.

4. What information does an electrocardiogram provide? Can it be used to detect heart problems or do you need other methods of examination?

5. How is body composition analyzed? What percentage of body fat is considered optimal for distance runners for men and women?

6. What is spirometry, and what indicators are determined in this study? Can they be improved and how?

7. What is the most accurate method for calculating individual intensity zones? Why is it important to know them when building a training process?

8. Why is it wrong to use the common formula "HR max = 220 - age" to calculate heart rate zones?

9. How do modern sports watches calculate the IPC and heart rate zones? How accurate is this data and should it be trusted?

10. What intensity zones are usually distinguished and what happens when working in each of them in the body?

11. Why is it important to know the aerobic and anaerobic threshold? How are these indicators used in the construction of the training process?

12. Why is the IPC indicator needed, what does it affect? Is it possible to improve the BMD, how much does it depend on training?

13. What can cause training in the wrong heart rate zones, for example, with an overestimated heart rate?

14. How to lower the heart rate in "high" heart rate zones? How long can it take?

15. Isn't it harmful to run long distances in competitions with a heart rate above 170?

16. Knowing your individual intensity zones, how to calculate the optimal heart rate and pace for competitions at different distances?

17. What does the resting heart rate indicate?

18. Is bradycardia dangerous, and in what cases should it alert?

19. What recommendations are given based on the results of comprehensive functional testing? Do they include tips on how to most effectively distribute loads across intensity zones (how much to run in which zone)?

20. How often should you get tested? When is it desirable to do this during the season, at what stages?

How functional testing works for athletes and amateurs

Electrocardiogram

Orthostatic test and mathematical analysis of R-R intervals

Segmental analysis of body composition

Spirometry

Gas analysis and ergometry

The results of functional testing on my example

What's next

Mountain running along the Titovskaya Sopka - in the "Sports Weekend" "Radio Siberia" | Chita.ru

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