The results of self-control are advised to be recorded in a diary, in order to analyze them jointly or independently with a doctor or trainer. For a diary, a small notebook is enough, in which columns the dates and indications of self-control should be noted.
The diary includes two parts. One of them is the content, as well as the nature of the training work (intensity, volume, pulse mode, duration of recovery after the load). In the other, the load value from the previous workout is recorded, as well as the state of health that accompanies it.
The diary is necessary for all interns, students, graduate students, staff, teachers, engaged in physical exercise, but this is especially important for people with disabilities in health.
The diary of self-control in physical culture performs the following functions:
- helps to know yourself better;
- teaches to systematically monitor health;
- allows you to identify the degree of fatigue, both from physical training and from mental work, which will allow you to timely prevent fatigue, as well as illness;
- diary helps to determine the amount of time needed for rest, as well as the restoration of physical and mental strength;
- The diary determines by what methods and means the greatest efficiency is achieved during restoration.
The data recorded in the diary of self-observation usually include 15-20 indicators, but can be recorded as brief, including up to 5-8 indicators.
The athlete's self-monitoring diary includes the following indicators: heart rate in the morning lying down for 15 s, pulse difference, heart rate standing in the morning for 15 s, body weight before exercise, complaints, body weight after exercise, health, sleep, muscle pain, appetite, desire to train, test Barbell (morning), sweating, orthostatic test (morning), hand dynamometry, mood, function of the gastrointestinal tract, pain, performance, violation of the sport mode, sports results.
- well-being reflects the activity and condition of the whole organism; mood and state of health are assessed as bad, satisfactory, good;
- performance is assessed as reduced, normal, increased;
- sleep speaks of the restoration of strength and efficiency; fast falling asleep and sound sleep are normal; long sleep, poor sleep, insomnia, frequent waking up, indicate fatigue and fatigue;
- appetite says about the state of the body, overload, lack of sleep, ailments, which affect the appetite; it is reduced, normal, elevated, sometimes absent and only thirsty;
- in healthy people, the desire to exercise is noted in cases of impairment in health or overtraining, the desire in training disappears or decreases;
- heart rate (HR) is an important objective indicator in the work of the cardiovascular system; the pulse of a trained person at rest is significantly lower than that of an untrained person, it is counted for 15 s, however, if a rhythm disturbance is noted, then count for one minute. In a trained person, the pulse is restored faster and returns to normal, in the morning it is much weaker in an athlete;
- perspiration is directly dependent on the individuality, as well as the functional state of the person, the type of physical activity, climatic conditions; on the first workouts, sweating is higher, sweating decreases as fitness progresses; sweating noted as low, moderate, large, abundant; perspiration depends on the amount of fluid consumed by the athlete during the day;
- pains are able to appear in some muscle groups that are most loaded during training, especially after a long break, as well as practicing on hard ground;
- It is necessary to pay attention to the pain in the region of the heart, as well as their nature; we ignore dizziness, headaches, pains in the right hypochondrium when running, the latter indicate liver disease. The athlete describes all the cases in the self-control diary and then reports them to the doctor.
About overtraining athlete will indicate increased sweating, unwillingness to exercise, muscle pain, insomnia. If weight loss is observed, this can occur for two reasons: there is a large load or when protein is lost. Protein is lost during mountain training, as well as with insufficient consumption of animal protein (cottage cheese, meat, fish).
The diary of self-control includes the characteristic of trainings, as well as the time of their conduct (evening, morning), sports results. Women record in the diary the nature and frequency of menstruation.
A trainer or a sports doctor explains how to keep a diary correctly, as well as how to evaluate your well-being and make an individual plan for the training process.
The results must be recorded in a diary systematically, so it is possible to analyze them independently or jointly after a certain time with a trainer and a doctor.
Control and self control
Control in a broad sense implies checking something. Control over educational activities involves external feedback and is carried out by the teacher. It includes internal feedback, speaking in the form of student self-control. Control is an important part of the learning process or its link. The control system used in schools, namely, evaluation, has been used for a long time. The main drawback of control is considered the daily oral survey, because it is selective and random, which allows individual students to work irregularly. The teacher cannot control what each student learns. Most teachers apply assessment to pressure students, which strains the learning environment. With this assessment, educational and cognitive motives are relegated to the background, which distorts the whole educational process.
External control, as well as the assessment by the teacher, are the only methods of control when testing students' knowledge. For this reason, students are not formed habits, as well as self-esteem and self-control.
These shortcomings allow us to conclude about the importance of improving the applied control system, as well as evaluation in school. Such proposals are brought up for discussion by innovators of secondary and higher education.
These parts must be realized and realized. The task of the teacher is to teach the students of such educational activities, which will cover all the component parts.
Evaluation shows the results of the control. Assessment determines the degree of compliance with the results of the norms. Methods of evaluation were named: comparative, regulatory, personal.