"If you don't run while you're healthy, you'll have to run when you're sick." Horace.
Hypodynamia or hypokinetic disease are a complex of functional and organic changes and painful symptoms that develop as a result of a mismatch of activity individual systems and the organism as a whole with the external environment. The pathogenesis of this condition is based on violations of energy, plastic and information exchange as a consequence of a sedentary lifestyle.
Sedentary lifestyle symptoms:

1. Lack of muscle mass, low indicators of physical health.
2. Increased resting heart rate, slowing venous circulation.
3. Tendency to acute respiratory diseases.
4. Early dental caries, bone fragility.
5. Decreased lung capacity and pulmonary ventilation.
6. Limitation of volume, amplitude of movements, speed of psychomotor reactions.
7. Fast fatiguability, poor exercise tolerance, emotional instability (touchiness, prone to conflicts).
8. Increase in blood pressure.

9. Violations musculoskeletal system(violation of posture, stoop, spinal deformity in children; osteochondrosis, osteoporosis, radiculitis in adults).
10.Delay in the formation of the body in children.
11. Low self-esteem, susceptibility to anxiety and stress. Sedentary children are more likely than physically active children to smoke, take alcohol, drugs.
12.Long recovery after physical exertion.
13. Decreased potency and sexual desire in men.

Methods for assessing the level of somatic health.

1. Correspondence of age to height - weight indicators.
2. Lung volume - spirometry.
3. Breath holding test.
4. Dynamometry of the hands and backbone strength.
5. Functional tests (response to load and recovery time of the pulse).
6. Adaptive potential (according to Baevsky R.M.).
7. Express screening of the level of somatic health of the population (according to Apanasenko G.L.).

8. Body mass index.
9. Pulse indicators at rest.
10. Blood pressure indicators.
11. Criteria for the reserve and economization of the functions of the cardiovascular system (Rufier index).
12. The index of viability (life index) and the criterion of the reserve of functions of external respiration.
13. An indicator of physical health and a criterion for the development of the muscular system.
14. Index of the cardiovascular system (Robinson index).
15. Assessment of life potential or “safe level of health” (according to maximum oxygen consumption - MOC).
16. A universal indicator of energy production and body resistance to hypoxia, diseases, stress.

Methods for assessing the level of health.
- E.I. Yankelevich for initial fitness checks recommends the squat test. After counting the bullets at rest, you need to slowly do 20 squats and count the pulse again. Exceeding the heart rate after exercise by 25% or less is considered excellent, from 26 to 50% - good, 51-75% - satisfactory,
76% or more are bad. Exceeding the pulse rate twice or more - excessive detraining of the heart. It is impossible to start training without consulting a doctor.

G.L. Apanasenko et al., according to the time of heart rate recovery to initial values ​​after 20
squats in 30 seconds qualify:
-180 sec. and more - low indicator of initial fitness;
- 120-179 sec. - below the average;
- 90-119 sec. - average; 60-89 sec. – above average, 59 sec. and less - high.
People with low initial fitness levels should consult a doctor before training.

To determine the adaptive potential of the circulatory system according to R.M. Baevsky et al.. the following formula is proposed:
AP (in points) \u003d 0.011x (PE) + 0.014 x (BPsyst.) + 0.008 x (ADdias) + 0.014 x (V) + 0.009 x (MT) - 0.009 x (P) - 0.27, where
AP - adaptive potential,
HR - pulse rate in minutes,
ADsyst. – systolic arterial health,
ADdiast. – diastolic arterial health,
B - age (number of years),
MT - body weight (kg.),
R - growth (see).
This formula provides recognition of functional states in 71.8% of observations.
Level functional state evaluated on a scale:
- satisfactory adaptation - no more than 2.1 points;
- tension of adaptation mechanisms - 2.11 - 3.2 points;
- unsatisfactory adaptation - 3.21 - 4.3 points;
- failure of adaptation 4.31 points or more.

-Express assessment of the level of somatic health of the population (according to Apanasenko G.L.) during preventive examinations and express screening of the level of somatic health of children and adolescents, approved by the Academic Council of the Kyiv Medical Academy postgraduate education them. Shupyk on December 20, 2000.
In addition, the methodology for assessing the level of health and the formation of a healthy lifestyle, as an innovation in the healthcare system, was approved by the Ministry of Health of Ukraine and Ukrmedpatentinform for No. 22 - 2011.
Normally, for men and women, this figure is 7-18, for boys and girls 6-13.
Express assessment of the level of somatic health of the population.
Changes in the structure of morbidity, disability and mortality require fundamental changes in the tactics and thinking of the doctor regarding the strategy of disease prevention. The basic methodology for the prevention and early detection of diseases is the assessment of the level of somatic health with the identification of risk groups and the implementation of appropriate recreational activities. Today, most doctors and, finally, the entire population as a whole, are convinced that only diseases can be diagnosed in a person. And the diagnosis of health is something uncertain. However, in recent years, the quantitative measurement of health has become of great importance for the timely correction of lifestyle, health effects on the human body and disease prevention.
That is why the recommendations, in addition to traditional diagnostic studies, also include an express assessment of the level of physical health. At the same time, fully aware that this additional work may cause a negative reaction among physicians, the authors hope that health diagnostics, as one of the most modern preventive approaches, will take its rightful place in the practice of a primary care physician. The given technique allows to quantify the level of health during preventive examinations and a high degree probabilities to predict the possibility of developing somatic pathology. The method of quantitative express assessment of the level of physical health is based on anthropometric indicators (height, body weight, vital capacity of the lungs, carpal dynamometry), as well as the state of the cardiovascular system (Tables 1, 2). The criterion for the reserve and economization of the function of the cardiovascular system is the recovery time of heart rate (HR) to the initial level after exercise (20 squats in 30 seconds), a "double product" at rest, the value of which is determined by the formula HR x BPsyst/100, where HR is the heart rate in 1 minute, ATsyst. - systolic blood pressure in mm Hg. Art.
The criterion for the reserve of the function of external respiration is the indicator of vital capacity of the lungs (VC), referred to body weight (ml / kg), and muscle strength - dynamometry of a stronger hand, referred to body weight in percent - dynamometry (kg) x 100: body weight ( kg).
All indicators are distributed by points, they are assigned a score separately for men and women. After receiving each indicator, the total score is determined, which is assessed as the level of somatic health:
- 3 points or less - low level health;
- 4 - 6 - below average;
- 7 - 11 - medium;
- 12 - 15 - above average;
- 16 and more - high.
Studies are preferably carried out in the morning. When evaluating the results, it is necessary to take into account that they will be distorted if the study was preceded by physical activity, excessive consumption of food, tea, coffee, smoking, acute illness, stress, lack of sleep, medication.
The examination can be entrusted to a nurse before the start of the medical examination (or in advance).
Note: if the patient cannot perform 20 sit-ups, then 2 points are deducted from the amount obtained by evaluating the previous indicators.
According to the results of an express assessment of the level of somatic health at the pre-medical examination stage, patients can be divided into 3 arrays:
- Healthy (IV-V groups);
- Risk group (III group);
- Patients (I-II groups).
Groups I-II require in-depth medical examination and possibly treatment.
Calculation example:
Male, height 180 cm, weight 78 kg, VC - 5000 cm3, dynamometry of the right hand - 60 kg, left hand - 48 kg.
BP at rest - 120/80 mm Hg, pulse at rest - 72 beats per 1 min, pulse recovery time after 20 squats in 30 seconds - 75 seconds.
Evaluation of the obtained indicators:
1. body weight (kg) / (height, m2) = 78 / 3.24 = 24.07 (table No. 1 - average indicator (0 points).
2. VC (ml) / body weight (kg) = 5000 / 78 = 64 (Table No. 1 - the indicator is above average (2 points).
3. Dynamometry of a strong hand (kg) / body weight (kg) x 100 = (64/78) 100 = 77 (Table No. 1 - the indicator is above average (2 points).
4. HR BP syst. / 100 \u003d 72 x 120 / 100 \u003d 86 (Table No. 1 - average indicator (0 points).
5. Heart rate recovery time after 20 squats in 30 seconds. - 75 sec. (Table No. 1 - the indicator is above average (5 points).
6. total amount points - 0 + 2 + 2 + 0 + 5 = 9 points.
The general assessment of the level of somatic health is the average level.
Health Assessment

Tab. № 1 Express-assessment of the level of physical health of men.

Indicators	Levels (groups) of health
			below the average				above average
body weight / height, kg/m2	18.9 and under								28.1 or more
	50 and under								66 and more
	60 and under								81 and more
(HR x AT system) / 100	111and more								69 and under
										less than 1.0
	3 or less

Tab. № 2 Express-assessment of the level of physical health of women.

Indicators	Levels (groups) of health
		below the average		above average
body weight / height, kg/m2	18.9 and under				26.1 and up
Vital lung capacity / body weight, ml/kg	40 and under				57 and more
hand dynamometry / body weight (%)	40 and under				61 and more
(HR x AT system) / 100	111 and more				69 and under
Heart rate recovery time after 20 squats in 30 seconds. (min.)					less than 1.0
General assessment of the level of health (sum of points)	3 or less

The sum of points, which characterizes the level of somatic health, is informative in relation to many clinical and physiological indicators used in healthcare practice. As the level of somatic health, assessed by express assessment, increases, the achieved power of the bicycle ergometric load increases, the increase in heart rate at the threshold power. There is also a relationship between this level and the severity and prevalence of endogenous risk factors for coronary heart disease.
There is a clear relationship between the level of somatic health and the state of health, which is determined by conventional methods: the lower the level of somatic health of an individual, the more likely the development of a chronic somatic disease and its manifestation.
However, the manifestation of the process occurs only when it has gone too far.
The informativeness of these approaches has been proven by a number of studies on a healthy contingent and patients during clinical examinations. The "safe level" of health corresponds to 12 or more points on the rapid assessment scale. Below this level, the likelihood of developing endogenous risk factors and the formation of chronic somatic pathology increases. With a decrease in these indicators below 10 for men and 9 for women, the risk of diseases and their severe consequences increases significantly.

According to K. Cooper, the level of somatic health is determined distance covered by the patient in 12 minutes. For men 2.4 km., For women 1.8 km. - safe level of health. For children 13-18 years old - boys 2.2-2.5 km., Girls 1.9 km.

- Criteria for the reserve and economization of the functions of the cardiovascular system
Rufier index: 4(P1+P2+P3)-200
-----------------------, where P1 is the pulse at rest for
10
15 sec.; P2 - pulse in the first 15 seconds. after 30 squats in 45 seconds, P3 - pulse for the last 15 seconds. the first minute of the recovery period. Normal for men and women is 6.0-9.9, for boys and girls 6.0-9.9.

-Body mass index(BMI = weight (in kg.) : height (meter squared).
Normal = 18.6-24.9.

-Vitality index(life index) and a criterion for the reserve of external respiration functions (VC cm3 / body weight in kg.). Normally, for men it is 56-60, for women 46-50, for boys 56-65, for girls 51-60.
-Physical health indicator and criterion for the development of the muscular system (dynamometry x 100/body weight). Normally, for men it is 66-70, for women 51-55, for boys 51-60, for girls 46-50.

-Indicator of the work of the cardiovascular system (Robinson index)- Heart rate x BP / 100. Normal for men and women is 85-94, for boys and girls 76-85.

-Life Potential Assessment or "safe level of health" (maximum oxygen consumption - MOC). Normal for men, the IPC is 35.0 - 42.0 ml. per 1 kg. weight in one minute, which corresponds to overcoming a distance of 2.4 km. in 12 minutes, and for women, respectively, 32.5 - 35.0 and 1.8 km
.
-Universal indicator of energy generation and resistance of the body to hypoxia, diseases, stress (MIC / body weight in kg.). Normally, this indicator is 0.45-0.6.

Movement is a vital necessity of a person.

"There is no remedy, and no one is foreseen, that would be as useful as regular exercise."
Dr. Walter Bortz (England).
What needs to be done to improve health and improve the quality of life? Along with atmospheric oxygen, nutrients and vitamins, the human body needs muscle activity. Movements are a vital necessity of a person, without them he cannot maintain health and remain efficient. Limitation of movements - hypokinesia - inevitably leads to a weakening of the body, the development of diseases, and with age, to premature aging.
The lack of muscular activity leads not only to weakening and atrophy of muscles, but also sharply weakens the influence of muscular activity on the central nervous system and internal organs. Formed vicious circle: motor insufficiency causes a weakening of metabolic and energy processes, and this becomes a prerequisite for a decrease in the functional capabilities of the body.
Movement is the replenishment of the deficiency of the vital influences of physical activity. Healing and preventive effect physical education is inextricably linked with increased physical activity, strengthening of the functions of the musculoskeletal system, activation of metabolism. The deficit of energy consumption necessary for the normal life of a modern person is about 500-750 kcal per day. And the intensity of labor in the conditions of modern production does not exceed 2-3 kcal / min, which is three times lower than the threshold value (7.5 kcal / min) that provides a healing and preventive effect. In this regard, in order to compensate for the lack of energy consumption in the course of work, a modern person needs to perform physical exercises with an energy consumption of at least 500 kcal per day (this is overcoming a distance of 5 km at an energetic pace or 10,000 steps, as recommended by Japanese experts).
Currently, only about 12% of our population regularly engage in physical culture and sports that provide the necessary minimum energy consumption, while the remaining 88% of the daily energy consumption is significantly below the level required to maintain stable and safe health. A sharp restriction of motor activity in recent decades has led to a decrease in the level of health and functional capabilities of children and middle-aged people. This is confirmed by cases of sudden death of schoolchildren in physical education classes (2008-2011) and early heart attacks, strokes, disability and high mortality of people of working age, as a consequence of a sedentary lifestyle (physical inactivity, hypokinesia). The mechanism of the protective effect of physical activity is embedded in the genetic code of the human body. “Motor activity is one of the main factors that determine the level of metabolic processes of the body and the state of its bone, muscle and cardiovascular systems” (Academician V.V. Parin).

Health benefits of physical activity:

1. Human muscles are a generator of energy. They send a powerful stream of nerve impulses to maintain the optimal tone of the central nervous system, facilitate the movement of venous blood through the vessels to the heart, and contribute to the active functioning of the motor apparatus.
2. Intensive physical activity (within the optimal zone) helps to increase the energy potential of the body, increases functional resources and increases human life expectancy.
3. Physical activity increases the body's resistance to adverse factors. external environment: negative stress, temperature changes, high physical exertion, radiation, hypoxia, trauma.
4. Increases nonspecific immunity and resistance to colds.
5. A special effect of health-improving physical exercises is the increase in the functionality of the cardiovascular system. It consists in economizing the work of the heart at rest and increasing the reserve capacity of blood circulation during psychophysical stress.

1. Decreased myocardial oxygen demand at rest and during maximum loads.
2. The fibrinolytic activity of the blood increases (maximum six times).
3. The level of sugar and cholesterol in the blood decreases, the age-related increase in blood pressure slows down, body weight is kept normal.

9. Age-related deterioration of physical qualities and a decrease in the adaptive abilities of the body as a whole and the cardiovascular system in particular, which are inevitable in the process of involution, are delayed.
10. The elasticity of the vessels is maintained for a long time, which reduces the total peripheral vascular resistance to blood ejection.
11. Sufficient vital capacity is maintained, which allows predicting life expectancy.
12. The development of degenerative changes in various organs and systems is inhibited. Satisfactory condition of the musculoskeletal system and bone tissue is maintained.
13. Increases lymph flow to the articular cartilage and intervertebral discs, which is the best way to prevent arthrosis and osteochondrosis.
14. Intellectual abilities improve, the speed of psychomotor reactions increases, mental processes are activated.
15. The mental state is optimized; after physical exertion, a state of euphoria, cheerfulness occurs, pain sensations decrease or even disappear.
16. Such qualities as hard work, perseverance, leadership are formed that contribute to successful entry into adult life and rapid social adaptation.
17. Increases the vitality of the body, reduces the risk of developing neoplasms.
18. The body's ability to quickly recover after physical exertion increases.

Prevention of hypodynamia - physical culture.
In conditions of insufficient physical activity, it is impossible to maintain good health and performance without the use of various physical exercises. Numerous studies have convincingly shown that muscle activity has a beneficial effect on the formation of the central nervous system, on the cardiovascular and respiratory systems, the musculoskeletal system. The restriction of motor activity is contrary to the biological laws of human development. More than 50% of body weight is made up of the skeleton and muscles, that is, the apparatus of movement, therefore, the main function human body should be physical activity. Without movement, the human race cannot survive. But after all, the share of movements in the life of a modern person is constantly declining, which quite naturally leads to adverse consequences in the state of human health. How to overcome the influence of negative factors of physical inactivity, maintain and strengthen health, prolong working capacity and increase life expectancy? In this regard, the role of physical culture is well known. Moreover, the earlier children and adults form the habit of starting the day with physical exercises, the stronger health becomes. It has been established that even small loads have a healing effect, regardless of whether physical performance increases or not.



Physical activity completely depends on the person, his will, perseverance, desire. Physical exercises saturate the energy, informational and plastic potential of the body, increase the reserve capabilities of a person, form a resistance to the destructive effects of hypodynamia. Physical exercises form a safe level of health, which ensures the predictable reliability of the cardiovascular and respiratory systems, and the whole organism as a whole, for the next 5-10 years.
World statistics recent years shows that as a result of hypodynamia, about 1.9 million people die every year in the world. In addition, low physical activity increases the risk of death from cancer by 45% among men and 28% among women; from lung diseases - by 92% among men and 75% among women; from cardiovascular disease, respectively, by 52% and 28%. The risk of death from physical overexertion is 1 sudden death in 1.5 million episodes of intense training. At the same time, among those involved in intensive training less than once a week, the risk of sudden death from physical exertion is 7 times higher than among those who train intensively 5 times a week. Death occurs with rare irregular intense exercise.
How much time and how often do you need to exercise? Now there are many methodological developments and recommendations of both domestic and foreign experts on walking, jogging and other types of physical activities. We are represented different kinds walk. Start with her.
In recent years, classes in health improvement groups have become very popular among the elderly in Kyiv according to the methodology of the trainer of the Darnytsia Regional Health Center (until 2009) of the city of Kyiv, A. M. Shimko. We present the main provisions of this technique.
Guidelines for sports walking for various age categories of the population according to the methodology of the Honored Trainer of Ukraine, A. N. Shimko. Most often, the therapeutic and health-improving effect of physical training is associated with the use of exercises of moderate intensity. In this regard, received wide use recommendations for the use of cyclic exercises for health purposes (running, cycling, rowing, skiing, etc.). Cyclic exercises involve the largest muscle groups (1/5 - ? and more muscle mass), which require a large amount of oxygen and therefore train mainly the cardiovascular and respiratory systems. And the good condition of these systems is the basis of human health. Of all types of health improvement, the simplest, most accessible, cheap and effective is the natural movement - walking. It is known that ordinary walking can achieve impressive results: both health-improving and certain successes. in mental activity. Especially in recent years, wellness walking has become quite popular.
Wellness walking
Wellness walking is the most accessible form of physical exercise that can be recommended to people of all ages who have different training and health conditions. Walking is especially useful for people who lead an inactive lifestyle. When walking, muscles, cardiovascular and respiratory systems are trained. While walking, you can relieve tension, calm the nervous system.

The healing effect of walking is to increase the contractility of the myocardium, increase the diastolic volume of the heart and venous return of blood to the heart.
Walking, as a means of maintaining health, was included in medical treatises as early as the 4th century BC. BC. Diocles recommended in those distant times to take walks of 1-2 km before sunrise. The philosopher Socrates walked for 2-3 hours every morning, after which he went to school.
Depending on the pace and type of walking, energy costs at this time increase from 3-8 to 10-12 times. The impact of health walking on men and women is the same. The healing effect of walking can be achieved at any age. Only one requirement remains the same for everyone - gradualness, which ensures the adaptation of the body to increasing training loads. In the process of exercising, it is necessary first of all to monitor the pulse. For beginners, the average pulse should not exceed 120-130 beats. / min, for middle-aged people and practically healthy people- 130-140 beats. / min, and for young people 150-160 beats. / min.
A convenient rule for regulating the pace of walking and the length of the distance is the so-called "talking test": if the desire to talk disappears while walking, you need to slow down the pace.
Breathing should be rhythmic, in time with the steps. The emphasis on exhalation is for every fourth step, then the inhalation occurs reflexively. Exhalation should be accentuated so that the used air does not stagnate in the lower parts of the lungs. Thus, the breathing process is simplified.
Walking will bring the greatest benefit if you form a positive attitude towards this exercise, if you do it consciously. Everyone around you is going somewhere. But you don't just walk, you train. You straightened your shoulders, raised your head, step cheerfully and resiliently. You experience pleasure from movements, note that every day your gait becomes easier. If you feel that you have grown strong enough by doing recreational walking, you can start practicing sports and recreational walking.
Sports walking.
Sports walking looks more effective, attractive - a kind of "bridge" to sports walking, as the highest level of training.
Due to the combination of the requirements of race walking (1 - straight support leg from the moment of its placement on the support and the passage of the moment of the so-called. "vertical", 2 - alternation of single-support contact of the legs with double-support) with the conditions of health-improving (do not overload!), we got sports and recreational walking (SOH). If in race walking the length of distances is determined by the "Competition Rules" (3,5,10,15,20,30,50 km), then this is not the case in COX. The right to determine the distance behind a person: from 50-100 meters to ... as much as anyone pleases! The length of the distance, the length and frequency of steps, the location of the classes, their frequency are individual and the main goal is to have fun. The latter means the absence of competition conditions. The main slogan of sports and recreational walking is: "Start training in one state - and finish in the best!" Thus, it turns out that a person competes with himself in improving his psycho-emotional, physical and physiological state, improves and improves himself day after day which, to a certain extent, is already a creative process.
After a certain time (0.5-1.5 years), people who have completed the COX course have a desire to show themselves in more strenuous walking - the need to compete in race walking.
Sports walking technique.
The last 25-30 years in the civilized world there has been a real boom in walking. Especially useful is sports walking with the construction of movement techniques according to the laws of harmony, taking into account the so-called "golden section". For more than 20 years we have been using natural human movements for sports and physical improvement and health improvement. Thus, an original method was born and formed - sports and recreational walking (SOH). With COX, the position of the head is important: the gaze should be directed into the distance, the face should be smiling. The main emphasis in the SOH technique is active movements with arms and shoulders, as a condition for the corresponding, amplitude movements in lumbar spine. Hands are up to 8-10% of a person's personal weight, and it must be remembered that they must work on a par with the legs, or even subjectively more. Thus, the “lifting” of the body “from the legs” is achieved, the legs are unloaded. There are facilitated conditions for free movements of the pelvis. The hip joint of the fly leg rotates around the skating leg and comes out, together with the thigh of the fly leg forward. The range of motion should be subjectively comfortable, pleasant. This is what causes and ensures increased blood circulation in the abdominal cavity, in the spine. Systematic and regular training in such movements, from the very first session, improves well-being and mood, relieves headaches, normalizes blood pressure, restores the functioning of the gastrointestinal tract, etc. With training, the emotional state improves, as evidence of the correct, harmonious technique of classes, rhymes come - a person begins to compose poetry, write music, songs.
The trajectory of the transfer of the brush forward is somewhat shorter than the trajectory of the brush going from the extreme front to the extreme back. The ideal difference between the lengths of these trajectories is 24%. That is, the arms “bend-unbend” at the elbows all the time - the muscles contract-relax, which facilitates the work of the cardiovascular system. The position of the forearms, at the time of their greatest dilution (which corresponds to the two-support position of the legs) is parallel between themselves and the ridge, which must be absolutely vertical. The fist of the front hand is somewhere at the level of the chin (nose), the elbow of the back hand, with good technique, “flies out” almost to the level of the shoulder joint. The fingers are clenched into a fist in front and relaxed in the back. The shoulder joints should elastically “bounce” like a ball - this is how the impulse of force and energy of movement from the arms to the body is transferred. For the correct movement of the legs, it is necessary to imagine a fence between the knees or some kind of plane that prevents the feet from entangling: the right one - on the left, the left - on the right. That is, the movement of the feet occurs in planes parallel to the direction general movement. At the same time, they are turned apart (up to 30 °) - this is the main condition for the natural rotation of the pelvis “from the supporting leg”. With an increase in the frequency of steps more than 130-140 per minute, it is not advisable to push off with the feet, since this is already an interference with the automatism of movement, the destruction of the harmony of walking. It is better to focus on activity with your hands, shoulders. In parallel, it is mentally necessary to focus the inner view on what position the foot occupies. After it is separated from the support, it must be “taken over”, or “hide the sole” - so that it is not visible if someone looks after the walking one. During the “vertical”, when the fly (bent at the knee) leg passes the supporting (straight at the knee), the sole should be parallel to the support. The purpose of sports and recreational walking: enjoyment, pleasure and improvement of the physical and emotional state. The best COX workouts are in groups. Usually older people are lonely, but there are always like-minded people in the group. Then begins the real miracle of turning them into boys and girls who are interested in life. Surely among them there will be someone who will take over the organization of the birthday party, and, subsequently, someone else, perhaps more than one, will organize various excursions, someone will turn out to be a master of singing, etc. All this means that the process of emotional recovery has begun. And this is the most important thing! Then there will be those wishing to participate in competitions, including international ones! And they will be there! After all, they became healthier not only in spirit, but also in body.
Methodology of training influences (load and rest).
In each of us there is a certain inner voice", which in extreme situation tells you what to do and how. Everyone is their own coach. Everyone must learn to listen and hear himself. none, not even the most modern appliance, will not give such exhaustive information about his state of health as the person himself.
Training should begin with a warm-up, with simple exercises at a slow pace, gradually increasing the amplitude and pace of movements.
Control exercises.
Any promising business makes sense if its dynamics can be controlled, evaluated, corrected. That's what control exercises are for. Usually they are used at the beginning, middle and end of a certain process. Since the “process” can be multi-year, control tasks can be used indefinitely. The main thing is to get the desired positive dynamics of improving certain indicators.
These can be indicators of physical health (pulse, blood pressure, well-being, etc.), as well as sports results.

The basic rules for doing physical education on your own:

1. The systematic nature of the lessons.
2. Gradual increase in load.
3. Optimal duration and frequency of classes (? 40 min. 3-4 times a week).
4. Good exercise tolerance.
5. Warm-up before the start of classes.
6. Pulse control, especially in the initial stages of training, is a must. The optimal heart rate for beginners is 130 beats. in min. based on 6 weeks of introductory classes; with good tolerance and restoration of initial indicators - heart rate and blood pressure 20 minutes after class, you can move on to more intense and more frequent classes with an optimal pulse of about 150 beats. in min.
7. It is impossible to engage in poor health and in a painful condition (fever, sore throat, malaise, dizziness, etc.).

8. Before classes, it is necessary to undergo a medical examination by a doctor.
For children, certain physical exercises and games should be the basis of classes. Very useful are games on mini (see sports grounds "YUKA)" grounds, which are accompanied by an emotional upsurge and are characterized by short-term physical activity that does not pose a danger to health and, at the same time, has a training effect. After 3-6 months of regular classes, you can no longer be afraid of overload, fatigue. Physical education should be daily, strong, to sweat, to shortness of breath. Very desirable morning exercises. The ability to work at maximum loads (with an optimal heart rate) forms and strengthens health, which is very useful for children in adulthood.

There is an evolutionary threshold for aerobic energy potential below which the risk of death increases (10 METs for men and 9 METs for women). A similar threshold, but somewhat higher, is found if we register the level of energy supply, below which in normal conditions vital activity, disturbances appear in the functions of the body as a system - endogenous risk factors are formed and initial forms chronic pathological process. This threshold of energy potential is called the safe level of somatic health and can be characterized quantitatively. A quantitative characteristic of a safe level of health can be given both in direct terms - in MET or MIC per 1 kg of body weight, and in indirect terms: physical performance, the level of development of the physical quality of general endurance, the level of health (Table 6).

Using the materials of population studies of maximum aerobic capacity obtained in different years, we can note an important pattern regarding the biological nature of modern man: over the past 30-40 years population level maximum aerobic capacity decreased significantly and, on average, goes beyond the "safe" zone of somatic health (Fig. 2). Somewhat later, it will be shown that this is the direct cause of the epidemic of chronic non-communicable diseases that has hit industrialized countries since the second half of the 20th century.

What mechanisms underlie the "safe" level of health?

In order to answer this question, it is necessary to recall some features of energy metabolism. Carbohydrates and fats are used as the main substrate for energy production (accumulation of macroergs). Carbohydrates (blood glucose, liver and muscle glycogen) are the most mobilized and accessible substrate, and fats are the most energy-intensive. With an increase in the requirements for the body (for example, during physical activity), the intensification of energy production goes through several stages: consumption of macroergs - anaerobic oxidation of carbohydrates (the oxygen transport system has not yet reached the level of functioning in accordance with oxygen demand) - aerobic oxidation of carbohydrates - oxidation of fats (fatty acids) .

For aerobic oxidation of substrates to water and carbon dioxide with intensive energy production, following conditions: 1) sufficient density of mitochondria in the recipient tissue (during exercise - muscle), which satisfies the requirements of ATP resynthesis by aerobic means; 2) intermediate metabolic products should not limit the rate of metabolic reactions in the Krebs cycle; 3) sufficient delivery of oxygen to the electron transport chain in mitochondria. If the aerobic form of substrate utilization is limited by one or more of these factors, anaerobic metabolism is involved, which maintains the required rate of ATP production. The moment of activation of the mechanisms of anaerobic energy production is designated as the threshold of anaerobic metabolism (ANOT). This threshold is expressed in units of work power (W) or as a percentage of oxygen consumption from the maximum aerobic power.

In untrained people, PANO is at the level of 40-45% of the IPC, in trained people - 55-60%, in extra-class athletes - 70-90% of the maximum oxidative power.

MICs and TANs can vary independently of each other and show great individual variability. But with a decrease in the level of the MIC, the TAN almost always decreases. Moreover, the rate of decline in TAN during detraining may exceed the rate of decline in the level of MIC.

ANPO is the most important indicator of the efficiency (economics) of energy generation. And this is primarily due to the fact that with energy expenditures above the level of ANOR, effective aerobic energy production mainly due to fats (1 g of fat - 33 kJ) is replaced by inefficient anaerobic energy production due to carbohydrates (1 g of glucose - 17 kJ). The main factor in reducing the efficiency of energy metabolism is as follows: during aerobic oxidation of 1 glucose molecule, 36 ATP molecules, with anaerobic - only 2. Thus, the efficiency of energy production is reduced by 36 times! At the same time, fats are no longer used as an energy substrate in anaerobic processes. It was shown (Yu.L. Klimenko, 1987) that in modern men over the age of 40, 2 minutes after the start of physical activity with a capacity of only 20% of the proper age-sex values ​​of the IPC, the glycolytic mechanism of energy supply of muscle activity not only does not turn off (as it should would be expected after the end of the "work-in" period), but on the contrary, its contribution increases, accompanied by the accumulation of lactate and the development of acidosis. (Note that we are talking about anaerobic glycolysis, which is accompanied by the accumulation of lactate, in contrast to aerobic glycolysis, the end products of which are water and carbon dioxide.) This is the reason why the activity of the enzymes that provide glycolysis increases with age in the same way that gluconeogenesis (the formation of carbohydrates from amino acids) also increases. Simultaneously with age (as well as with physical detraining), due to the insignificant use of fats in metabolism, the size of fat depots increases, lipoidosis develops. internal organs. In the blood and tissues, the total content of lipids increases, the concentration and ratio of their fractions change. This applies to cholesterol, triglycerides, and fatty acids. It is these changes in lipid metabolism that are the basis for the development of the atherosclerotic process. In addition, lipid peroxides are easily formed from unsaturated fatty acids, which are initiators of free radical reactions.

An increase in the role of glycolysis in the overall energy metabolism is noted even in the myocardium and the muscular layer of the vascular wall, which, of course, is also an unfavorable factor.

Due to the low energy efficiency of glycolytic phosphorylation and the strengthening of the latter, there is a significant consumption of tissue carbohydrates, primarily glycogen, and the accumulation of underoxidized metabolic products - lactate and pyruvate.

All this taken together leads to hypoergy (insufficient ATP resynthesis and, above all, in organs with its high costs). The lack of macroergs causes the activation of the genetic apparatus of the cell, leading to hyperplasia and hypertrophy of the tissue. It is precisely this mechanism that apparently underlies hypertrophic phenomena in the myocardium against the background of hypoergy, the initial stage of the cardiosclerotic process.

A similar process is observed in coronary arteriosclerosis, accompanied by phenomena of myocardial hypertrophy ("coronary hypoxic hypertrophy" according to FZ Meyerson, 1975).

One more important circumstance, which often confuses cardiologists, should also be pointed out: in persons professional activity which is associated with high energy costs, there is no cardioprotective effect of physical activity. So, according to Karvonen (1968), who examined several hundred lumberjacks and urban residents (men), it turned out that the former are more pronounced as endogenous risk factors for the development of cardiovascular diseases (thickness of the fat fold on the abdomen, the level of hyperlipidemia, etc.), and the consequences of this increased risk: in 8% of the examined lumberjacks, traces of a microinfarction were detected on the ECG - (3% in urban residents). This seemingly paradoxical fact is based on the same mechanism: a sharp restriction of fat utilization during physical activity above the TAN.

The second pathogenetic chain, to which hypoergy predisposes, is an increase in autolysis of body tissue cells and a decrease in immunoreactivity as a result.

Autolysis is a natural process, but it can be stimulated by functional load, especially if this load exceeds the functionality of the substrate. The degree of autolysis and, accordingly, the titer of anti-organ autoantibodies directly depends on the functional reliability of the cell, which is largely determined by the reserve of its energy potential.

A convincing illustration are the results of a study of myocardial autoimmune reactions after exercise to failure in trained and untrained young men (GL Apanasenko et al., 1986).

Table 7. Myocardial autoimmune reactions before and after bicycle exercise to failure in untrained (n=18) and individuals (n=10) adapted to muscular activity (G.L. Apanasenko, D.M. Nedopryadko, 1986)

to insulin and the formation, in connection with this, of disturbances in carbohydrate tolerance and prerequisites for the development of non-insulin-dependent diabetes.

From these (Table 7) and other data, it follows that after intense muscular activity, an increase in autoimmune reactions of all types, stimulated by tissue antigens of the heart, liver, skeletal muscles, etc., is observed. the higher the manifestation of autoimmune reactions. The same studies revealed an inverse correlation (r=0.511-0.981) between the intensity of cardiogenic autoimmune reactions and indicators of the body's immunoreactivity. An increase in the intensity of autoimmune cellular interactions, mediator reactions of immunocompetent cells, an increased formation of anti-organ autoantibodies and autoimmune complexes with an increase in cell autolysis caused by hypoergy determine the mechanisms for reducing the level of the immune response to foreign antigens - atypical cells, endogenous and exogenous bacterial infection, etc. All this leads to an increased risk of developing malignant neoplasms and infectious diseases. This risk increases significantly when the efficiency of energy generation decreases sharply from the level of household and professional loads due to the fall in ANPO. And, finally, the third pathogenetic chain is also formed as a result of (partial) exclusion of the fat substrate from energy metabolism and its accumulation in tissues and blood. We are talking about a decrease in tissue reactivity to insulin and, as a result, the formation of disorders in carbohydrate tolerance and prerequisites for the development of non-insulin dependent diabetes.

Atherosclerosis, malignant neoplasms, diabetes mellitus (the "sinister triad", in the words of V. M. Dilman) are the leading causes of death of modern man. The same triad is sometimes called the "normal diseases" of old age.

The roots of the development of these conditions are in a decrease in the power and efficiency of energy production, as well as in the relative exclusion from the energy metabolism of fats. The way to prevent these conditions is also obvious - a systematic load at the level of the aerobic-anaerobic transition, which can increase the level of ANOT.

Lecture 2 Modern ideas about human health

Plan

Basic concepts.

Health statistics for children and adolescents.

Some methods for assessing the level of health.

According to the WHO: “Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”

Physiologists believe that health is a dynamic process associated with the body's ability to adapt to constantly changing conditions of the external and internal environment, ensuring normal life.

One of key indicators health - level functional development leading systems of the human body.

Functional state - a state of a person, characterized by the efficiency of the body systems.

Disease - (Latin morbus) - is arising in response to the action of pathogenic factors disruption of normal life, working capacity, socially useful activity, life expectancy of the organism and his the ability to adapt to constantly changing conditions of external and internal environments while simultaneously activating protective-compensatory-adaptive reactions and mechanisms.

According to G. Selye about the general adaptation syndrome, the disease is a tension (“stress”) that occurs in the body when it is exposed to an extreme stimulus.

There are the following periods of illness:

1. Latent, or latent (for infectious diseases - incubation), - the period between the onset of exposure to the pathogen and the appearance of the first symptoms of the disease. It can last from a few seconds (for example, when poisoning with strong poisons) to tens of years (for example, with leprosy).

2. Prodromal period - the period of the appearance of the first signs of the disease, which may be of an indefinite non-specific nature (fever, weakness, general malaise) or in some cases be typical for this disease (for example, Filatov-Koplik spots with measles).

3. The period of full development of the disease, the duration of which ranges from several days to tens of years (tuberculosis, syphilis, leprosy).

4. The period of completion of the disease (recovery, convalescence) can proceed quickly, critically (see Crisis) or gradually, lytically (see Lysis). Depending on the duration of the course and the speed of growth and disappearance of the manifestations of the disease, acute and chronic are distinguished. Accession to the main manifestations of the disease additional changes, not related to the immediate cause of the disease, but developing as a result of its course, is called a complication. It can occur at the height of the disease and after its main manifestations have passed. Complications aggravate the disease, and sometimes cause an unfavorable outcome. The outcome of the disease can be: complete recovery, recovery with residual effects, persistent changes in organs, sometimes the emergence of new forms of the disease in the form long-term consequences and death. Death as the end of the disease can come suddenly, after a brief agony, or gradually, through a more or less prolonged agonal state.

In cases of insufficient reactivity of the body, the disease can become chronic.

Human health is half dependent on lifestyle, 10% - health care, 20% - ecology and heredity.

Lifestyle - certain type life of people, which includes various activities, is the behavior of people in everyday life.

Includes the following categories.

Quantitative indicators.

Living conditions - the conditions that determine the way of life. They can be tangible and intangible (work, life, family relationships, education, food, etc.).

The standard of living (well-being) is determined by the size of the gross domestic product, national income, real incomes of the population, provision of housing, medical care, indicators of public health.

Qualitative indicators - the quality of the conditions in which the daily life of people is carried out (the quality of housing conditions, nutrition, education, medical care).

Quality of life is the degree of satisfaction of a person with various aspects of his life, depending on his own scale of values ​​and personal priorities.

The relationship between the quality of life and the standard of living is not directly proportional. For example, due to a serious illness in a person with a very high level of well-being, the quality of life can be significantly reduced.

Way of life - order, regulations of work, life, public life within which people live.

Lifestyle - individual features of human behavior in everyday life.

Healthy lifestyle - lifestyle individual person for disease prevention and health promotion.

A healthy lifestyle is a concept of human life aimed at improving and maintaining health through appropriate nutrition, physical fitness, morale and the rejection of bad habits.

The health of children and adolescents in any society and under any socio-economic and political situations is an the most urgent problem and a matter of primary importance, since it determines the future of the country, the gene pool of the nation, scientific and economic potential society and, along with other demographic indicators, is a sensitive barometer of the socio-economic development of the country.

In accordance with the Law of the Russian Federation “On Education”, the health of schoolchildren refers to priority areas state policy in the field of education. In modern conditions, the school performs not only an educational function, but also takes care of preserving and strengthening the health of children, since everyone passes through the school and the problem of preserving and strengthening health must be solved here.

However, dynamic monitoring of the health status of the child population, especially schoolchildren, reveals a persistent trend of deterioration in health indicators; the proportion of healthy schoolchildren decreases with a simultaneous increase in chronic forms of diseases when moving from class to class in the learning process, the health index decreases.

Despite close attention to the issues of improving the health of the younger generation and existing laws, the number of healthy children, according to the Research Institute for Hygiene and Health Protection of Children and Adolescents of the Scientific Center for Children's Health Russian Academy medical sciences, decreased by three times. According to statistics, the prevalence of pathology and morbidity among children aged three to 17 years is increasing by four to five percent annually.

Healthy can be called only ten percent of total students, and the remaining 90 percent have problems and deviations in physical, psychological, and nervous development. According to statistics in our country, the health index decreases from year to year and the overall incidence of children and adolescents increases. Of particular concern in this regard is the very nature of diseases, which are changing towards chronic non-infectious ones: allergic, cardiovascular, oncological, neuropsychiatric, diseases of the respiratory system, vision, hearing, etc.

In the structure of chronic diseases of modern adolescents, diseases of the digestive system began to occupy the first place. Their share doubled (from 10.8 percent to 20.3 percent). The proportion of chronic diseases of the nervous system increased 4.5 times (from 3.8 percent to 17.3 percent). Diseases of the musculoskeletal system are still in third place, while the proportion of chronic diseases of the upper respiratory tract has halved, moving from first to fourth place. Gynecological pathology in high school girls began to occupy the sixth ranking place.

Among functional disorders, disorders of the circulatory system are “leading” (25 percent), disorders of the musculoskeletal system (17 percent) began to take second place. In third place are endocrine and metabolic disorders (up to 14 percent). Indicators characterizing physical performance and physical fitness among modern adolescents is significantly (20–25 percent) lower than that of their peers of the 80–90s, as a result of which about half of the graduates of 11th grade boys and up to 75 percent of girls are not able to fulfill physical fitness standards.

Official statistics continue to ominously testify to the deterioration in the health of students in schools.

The Scientific Research Institute of Hygiene and Health Protection of Children and Adolescents of the SCCH RAMS notes that the features of negative changes in children's health in recent years are the following:

A significant decrease in the number of absolutely healthy children. Thus, among students their number does not exceed 10-12%.

The rapid increase in the number of functional disorders and chronic diseases. Over the past 10 years, in all age groups, the frequency of functional disorders has increased by 1.5 times, chronic diseases - by 2 times. Half of schoolchildren aged 7–9 and more than 60% of high school students have chronic diseases.

Changes in the structure of chronic pathology. The proportion of diseases of the digestive system doubled, 4 times the share of diseases of the musculoskeletal system (scoliosis, osteochondrosis, complicated forms of flat feet), three times - diseases of the kidneys and urinary tract.

Increasing the number of students with multiple diagnoses. Schoolchildren aged 7–8 years have an average of 2 diagnoses, 10–11 years old - 3 diagnoses, 16–17 years old - 3–4 diagnoses, and 20% of high school adolescents have a history of 5 or more functional disorders and chronic diseases

There are several reasons for this situation and many of them are related to the school. The main school-related risk factors for the formation of the health of schoolchildren, first of all, include non-compliance with sanitary and epidemiological well-being in educational institutions, malnutrition, non-compliance with hygienic standards for study and rest, sleep and exposure to air. Volume curricula, their informative saturation often does not correspond to the functional and age capabilities of schoolchildren. Up to 80% of students constantly or periodically experience academic stress. All this, combined with a decrease in the duration of sleep and walks, a decrease in physical activity, has negative impact to a developing organism. Also, low physical activity is detrimental to health. Its deficit is already in lower grades is 35-40 percent, and among high school students - 75-85 percent.

To a large extent, the unfavorable health of schoolchildren arises from an insufficient level of literacy in matters of preserving and strengthening the health of the students themselves and their parents. In addition, a significant reason for the deterioration in the health of schoolchildren (high school students) are harmful factors - smoking, alcohol, and early onset of sexual activity.

Review questions

Modern concepts of human health. The concepts of health, illness, its periods and outcomes

A healthy lifestyle is the leading factor in disease prevention. The concepts of lifestyle, its categories: conditions, level, quality, way of life, style, healthy lifestyle life

Health statistics for children and adolescents. The main indicators and causes of decline in health.

Methods for assessing the level of health.

Similar information.

Assessment Methods physical development

Physical development- the process of changing natural morphofunctional properties organism during an individual life, the most important indicator of the health of children and adults, due to internal factors and living conditions. Body dimensions, their proportions determine the physique and are indicators of physical development. They can be used to judge underweight or overweight and their dynamics, the development of the chest by the difference in measurements of its circumference during inhalation and exhalation and the correspondence of these indicators to the age of the subject. The quality of physical development is affected by physical inactivity, intensification of learning processes, and malnutrition.

Physical development studies are carried out using anthropometric methods:

Somatometric - body length (height), body weight (weight), circumference and excursion of the chest;

Physiometric - vital capacity of the lungs, muscle strength of the hands, backbone strength;

somatoscopic - the shape of the chest (body build), type of posture, etc.

Comprehensive assessment of physical development includes:

Determination of the group of physical development using centile tables (I group - healthy children, II group - "risk group", III group - children with significant deviations in physical development);

Determination by weight and height indices of deficiency or excess of body weight, body weight corresponding to the norm.

Health quantification methods

The most accessible of modern methods quantitative assessment of health offered by famous scientists are: definition of "amount of health" according to N.M. Amosov , which is understood as the level of functional capabilities (reserves) of the body as a percentage of the norm and express assessment of the level of physical health according to G.L. Apanasenko , demonstrating a safe level of physical health in the absence of disease.

The definition of "amount of health" according to Amosov

The "quantity of health" is determined by calculating the arithmetic mean of a series (at least five) of functional tests, the indicators of which are compared with the norm (100% of the proper values ​​for a given age). So, if the subject's pulse at rest while lying down should normally be no more than 66 beats / min, and on the day of observation it was 72 beats / min. then the level of this indicator will be only 92% of the norm, i.e. 8% worse than expected. After moving to a vertical position, the pulse was 86 bpm, i.e. increased by 19.44% instead of 15% of the normal increase, which will be 77.3% of the norm. Having found 4-5 more similar indicators in the same way, adding them up and dividing the resulting amount by the number of indicators used, we will get the “amount of health”. special training, we can evaluate the health-improving and training effect, expressed in a change in the "amount of health" .

Express assessment of the level of physical health according to Apanasenko

The technique uses indicators of body mass index, the ratio of VC to body weight, hand strength to body weight, recovery time for heart rate after exercise, etc. On a scale in points with ranked index values, the subject is assigned to one of five groups: low, below average , average, above average and high level of health.

Table 1

Indicators and functional levels of health

No. p / p	Indicator	Functional levels
I low	II below average	III medium	IV above average	V high
1.	Body weight (g/cm) Height M F Points	-2	451-500 401-450 -1	401-450 375-400	375-400 351-400 -	-
2.	VC (ml/kg) Body weight M F Scores		51-55 41-45	56-60 46-50	61-65 51-57
3.	HR*SD M F Points	-2	95-110 95-110	85-94 85-94	70-84 70-84
4.	HR recovery time after 20 squats in 30 s (min, s) M F Score	3.00 3.00 -2	2.00-3.00 2.00-3.00	1.30-1.59 1.30-1.59	1.00-1.29 1.00-1.29
5.	Wrist dynamometer (%) Body weight M F Scores		61-65 41-50	66-70 51-55	71-80 56-60
Overall score (sum of points)		5-9	10-13	14-15	17-21

According to this rating system, a safe level of health (above average) starts at 14 points. This is the lowest score that guarantees the absence of clinical signs of the disease. Characteristically, IV and V levels of health are only those who regularly engage in recreational training (mainly running). Only people with a high level of functional state have a safe level of somatic (physical) health, which guarantees the absence of diseases. Its decrease is accompanied by a progressive increase in morbidity and a decrease in the body's functional reserves to a dangerous level bordering on pathology. It should be noted that the absence of clinical manifestations of the disease does not yet indicate the presence of stable health. The average level of the functional state, obviously, can be regarded as critical. Its further decrease already leads to the clinical manifestation of diseases with corresponding symptoms. Thus, the level of somatic health corresponds to a well-defined level of functional state.

Other methods can be found in the works of: V.I. Lyakh and S.V. Khrushchev.

Let's try to tell you how to independently determine the level of your health, figure out if there is a relationship between the level of development of physical qualities and the state of health, how to organize a health training with maximum efficiency and with minimal time.

COMPREHENSIVE HEALTH ASSESSMENT

There are many definitions of health. Most of them boil down to the fact that health is not only the absence of disease, but also a certain state of the physical, spiritual and intellectual potential of a person. The level of health is understood as a quantitative characteristic of the functional state of the body, its reserves and the social capacity of a person. A high level of health will be characterized by the optimal functioning of the life-supporting systems of the body with their maximum reserves and long-term social capacity.

The level of human health can be assessed by converting the quantitative indicators of the functioning of the most important life-supporting systems into points. In the table, these indicators are summarized in four groups. The first (No. 1-5) allows you to evaluate the optimal functioning, as well as the reserves of the cardiovascular and respiratory systems. The second group (No. 6-9) characterizes mainly physical health, includes an assessment of the main motor qualities: general and strength endurance, speed, flexibility, speed-strength qualities. The third group (No. 10-14) characterizes a person's lifestyle. The fourth (No. 15-16) allows you to evaluate the effectiveness of the immune system, as well as the general state of human health.

To obtain a comprehensive indicator of the level of health, it is necessary to determine GPA in each of the four groups, add up the average scores and divide the sum by four. Determining the average score in each of the four groups allows you to identify a weak link in the body or lifestyle of a person in order to purposefully influence it. As studies have shown, such a weak link at a young age is most often the third group, which subsequently leads to a decrease in the average score and other blocks. By changing the same way of life, you can significantly increase the average score of the first three groups, and consequently, the overall level of health.

The 16 indicators proposed for a comprehensive assessment of the level of health in the presence of an unfavorable anamnesis can be supplemented by biochemical analysis data:

• lipoprotein concentration (cholesterol): less than 4.14 or more than 6.20 mmol/l-1 point; 4.14-4.49 or 5.21-6.20 mmol/l - 3 points; 4.50-5.20 mmol / l - 7 points (It is possible to more accurately identify the risk of atherosclerosis by determining the density of lipids. However, such analyzes in laboratories are extremely rare.);
• acidity of gastric juice: deviation from the norm ±16 units. and more -1 point; ±1-15 units-2 points, within the normal range (60-70 units; free of hydrochloric acid 20-40 units) - 6 points;
• restoration of blood sugar 2 hours after taking 100 g of glucose: high content -1 point, within the normal range (3.3-6.1 mmol/l) - 6 points.

However, it should be noted that the more indicators are taken into account, the higher the likelihood that the latter will duplicate each other. This is due to the fact that all these indicators are interrelated to varying degrees. For example, with an increase in the length of time spent in recreational running, swimming or other aerobic training, in addition to improving results in endurance tests, there is a decrease in heart rate, an increase in vital sign due to a decrease in body weight and an increase in lung capacity, normalization of cholesterol levels, lowering blood pressure, and so on. Further. As a result of a survey of a large group of people, it was found that everyone with a health level of 2 points or less suffers from chronic diseases of the internal organs, while those with a health level of 6 points or more are practically absent.

Thus, this method of assessing the level of health is quite informative and can be used in the medical examination of the population (as a means of primary diagnosis) or in the control of those involved. exercise in medical and physical education dispensaries, clinics.

Is it possible to determine your level of health yourself? After all, not everyone has the desire, and even the time, to go to doctor's offices. And it is necessary to know your level of health, since the desire to improve health indicators is the strongest irritant for regular training sessions, regardless of age, weather, lack of time, and so on. In addition, constant monitoring of the level of health will allow timely adjustments to physical training or see a doctor promptly.

	Indicator	Performance level and scores
1. Physiological indicators
1.	Heart rate (HR) at rest, bpm
2.	Arterial pressure (BP) at rest, mm Hg.
3.	ECG at rest and during exercise (20 squats in 30 seconds).	Pronounced changes	Small deviations
4.	Vital lung capacity (VC) per body weight, ml/kg: Men Women
5.	Heart rate recovery time after 20 squats in 30 seconds, min.
2.Physical qualities
6.	General endurance. Run 2 km, min.MenWomen
7.	Agility, speed, strength. Standing jumps, m.MenWomen
8.	Strength endurance. Pull-ups on the bar Bending the arms in an emphasis lying Torso flexion (female)
9.	Flexibility. Tilt the torso forward with straight legs until the fingers touch the point below the support level, cm	Above support level
3.Lifestyle
10.	Experience of regular physical education at least 2 times a week for 30 minutes or more									>10 years
11.	Correspondence of calorie intake to energy consumption
12.	hardening		Irregularly				Regularly
13.	Smoking						Not
14.	Alcohol consumption						Not
4. Efficiency of the immune system and the presence of chronic diseases
15.	Average number of colds per year		4-5	2-3		1			0
16.	Chronic diseases of internal organs		1					0