Most people from time to time experience such a weakened state of the body when it is difficult to move their arms and legs. But muscle weakness is not always a consequence of some disease. Sometimes a lack of energy manifests itself as a result of banal fatigue after prolonged physical labor, emotional fatigue or too intense unusual training. It happens that muscle weakness occurs after intoxication of the body with viral or bacterial infections.
This article will discuss the main causes of muscle failure in adults and children. It is worth noting that pathological conditions in most cases are treatable, but they can also become an irreversible process.
Classification of muscle weakness
In medicine, there are three main types of weakened muscle conditions:
- Primary weakness;
- Fatigue;
- Fatigue.
The first category includes pathological changes in motor tissues that occur after a stroke or due to muscular dystrophy. The patient cannot perform any movements the first time; he has to make an effort to perform necessary actions in several approaches. At the same time, regardless of the effort applied, the muscles cannot work with the strength that a person needs in at the moment. This condition is not normal. With primary muscle weakness, the tissues appear drooping and their volume is reduced.
The second category is also called asthenia. When moving muscles, a person loses strength and becomes exhausted. But the motor tissues do not actually lose their ability to function, as in the first case. This condition is observed in people with chronic fatigue, who endure stressful situations, suffer from depression, heart disease or kidney disease. Muscle weakness develops because it takes longer to transfer energy in an exhausted body than in a healthy body.
The third category includes those pathologies in which the muscles work quickly and actively, but after a short period they get tired. A person needs more time to regain strength. This condition occurs with myasthenia gravis and dystrophic changes in motor fibers.
The three categories of muscle weakness may occur simultaneously or alternate with each other. Diagnosis of the cause of the disease is quite complex, but with a competent approach, specialists are able to determine the exact factor that causes certain types of dysfunction of the musculoskeletal system.
Causes of muscle weakness?
In most cases, pathologies of motor fibers are not the result of primary tissue damage. Basically, muscle weakness occurs due to the negative effects of the following reversible factors:
Lack of physical activity;
Without proper load, muscle tissue can atrophy and be partially replaced by fat. If they are not used, then over time they weaken, become flabby and loose. Although the fibers themselves do not lose strength, due to the decrease in mass, they cannot contract as efficiently as before. Rapid fatigue occurs when performing any movements. But after regular exercise, this process is restored, and muscle fibers begin to work at full strength again.
Senile changes;
As we age, muscle mass becomes smaller and tissues lose strength. But even in this case, each person can maintain muscle tone by doing suitable exercises. You should not expect that in old age physical work can be done as quickly as in youth, because metabolism and energy transfer slow down noticeably.
Infectious inflammations;
This is the most common reason why many people feel muscle weakness from time to time. Even after an illness, recovery lasts for several weeks. As a result of a prolonged course of an infectious lesion, a syndrome may develop chronic fatigue. This often happens with the flu, Lyme disease, hepatitis C, sexually transmitted diseases, etc.
Pregnancy;
After conceiving a child, many women experience fatigue. This is due to high hormone levels and iron deficiency. This muscle reaction is normal during this period of time, but to improve the condition, you can do special light exercises.
Chronic diseases;
If a person develops pathological narrowing of blood vessels, then general muscle weakness appears from lack of blood circulation. Diabetes contributes to muscle dystrophy, since high sugar levels impair the functions of the musculoskeletal system. In addition, as the disease progresses, patients' innervation is disrupted, arteries are damaged, and heart failure can develop. All these manifestations do not provide the muscles with normal nutrition, as a result of which they weaken and lose their physical shape.
Due to pulmonary obstruction, oxygen consumption in the body decreases, which is noticeable when performing some kind of work. Over time, the disease can cause muscle atrophy. Impaired kidney function contributes to an imbalance of electrolytes and the accumulation of toxins. These factors influence the formation of primary muscle weakness.
Diseases of the central nervous system, such as depression and anxiety, always cause a weakening of muscle strength. And with an excessive amount of hormones that respond to pain, patients experience constant weakness, forcing them to save muscle energy. Due to discomfort, patients are worried about fatigue.
Injuries;
After a sprain, dislocation, or damage to muscle tissue in the legs or arms, a person develops inflammatory process accompanied by swelling. After this, patients become lethargic, and motor processes cause pain. The first symptoms of injury are pain and swelling, but then weakness may appear.
Medicines;
Often, taking medications provokes muscle damage. If you don't notice in time side effects, then the patient develops fatigue and even atrophy. Negative Impact Antibiotics, painkillers, statins, steroids, chemotherapy, interferons, and thyroid medications may provide relief.
Bad habits;
Alcohol abuse, drug use and smoking have been shown to cause symptoms of muscle weakness. For example, smoking leads to the development of problems in the hands, and alcoholism contributes to poor coordination of movements in the legs.
Other causes of muscle atrophy or weakening include:
- Fibromyalgia (pain appears on palpation of tissues);
- Hypothyroidism (lack of hormones);
- Dehydration (salt imbalance, dehydration);
- Rheumatoid arthritis, polymyalgia, dermatomyositis;
- Oncological diseases;
- Muscle neuralgia;
- Multiple sclerosis, Guillain-Barre syndrome, Parkinson's.
General muscle weakness may develop gradually if it is the result of a long-term course of another disease. Or it can occur suddenly due to acute damage to nerve fibers, muscles, and vascular network.
Diagnosis and treatment of muscle weakness
To establish the cause that causes muscle weakness syndrome or mild malaise in a patient, clinical manifestations of pathological changes should be identified. The doctor will want to know when fatigue began to bother you and what the first symptoms of ailments were. Is the patient getting worse? general condition or vice versa, are there improvements? Is weakness associated with rapid weight loss or moving to another country? Did the person take any medications?
When examining a patient, a specialist determines dystrophy or decreased tone in specific muscles. It also clarifies whether the problem is real or suspected. By palpating the fibers, it can be noted whether there is tissue inflammation.
After this, the doctor checks the nerve conduction to the muscles. If necessary, studies the functioning of the nervous system and coordination of movements. Then he sends the patient for tests (hormones, electrolytes, etc.).
If after all the studies it is not possible to determine the exact cause, additional examination methods may be required:
- CT/MRI;
- Muscle biopsy.
Since there are so many causes of muscle weakness/motor tissue fatigue syndrome, treatment can be carried out by different specialists based on the true genesis. Treatment of diseases is carried out using a conservative or surgical method.
Muscle weakness is quite common in childhood. As a rule, in a child, nerve signals are sent from normal speed, but the muscle response slows down. Because of this, babies cannot maintain their limbs or body position. long time in a fixed state.
The reasons for this phenomenon are different:
- Down, Marfan, Prader-Willi syndromes;
- Rickets;
- Blood poisoning;
- Myasthenia;
- Botulism;
- Congenital hypothyroidism;
- Excess vitamin D;
- Muscle dystrophy, spinal atrophy;
- Adverse reactions to vaccines.
Regardless of the reason why children develop muscle weakness, their appearance will change. Therefore, even without the child’s complaints, specialists may notice problems associated with motor function.
Symptoms of muscle hypotonia occur as a result of damage to areas of the brain. With changes in the cerebellum, the child develops general muscle weakness. Very rarely, only certain groups of fibers are used. The first signs of pathology are:
- For support, children spread their arms and legs;
- They cannot hold their head straight, it throws back or falls towards the chest;
- When lifting the baby up, holding it under the armpits, the weakened muscles will not allow him to hang on the parents’ arms, they will slide down, involuntarily moving the forearms to the side and up;
- In a dream, the child will not bend his legs and arms at the joints; they relax, lying evenly along the body;
- Infants with muscle weakness syndrome experience a delay in physical activity, as a result of which they are unable to crawl, roll over, sit upright, stand, or hold objects.
Muscle hypotonia often leads to impaired mobility and poor posture. This is how children’s reflexes decrease and joints dislocate. With serious dysfunctions, the child has difficulty swallowing and chewing food. If this happens, a special feeding tube is installed for the babies. It is more difficult for children to learn to speak, despite the fact that their intelligence does not decrease. The speech apparatus cannot function normally due to muscle dystrophy respiratory system. As soon as parents notice symptoms of muscle hypotension, they need to contact a specialist to quickly begin treatment.
The disease is treated using physiotherapeutic procedures. The main course of treatment is prescribed only after the exact cause of muscle dysfunction has been established. It also depends on the age of the child and the degree of tissue damage. This task falls on several specialists: a neurologist, a physiotherapist, a speech therapist, an orthopedist, etc.
The main methods of treating childhood muscle hypotonia:
- Specially selected gymnastics;
- Physical procedures;
- Classes with a speech therapist to improve speech;
- Development fine motor skills and coordination of movements;
- Selection of proper nutrition;
- Formation of posture and gait;
- Prescribing medications to improve muscle tone, relieve inflammation, etc.
It is important to note that even with such a diagnosis, children manage to restore muscle fiber function and make a full recovery. The main thing is to contact specialists as early as possible.
Muscles don't grow: what to do?
Video: why doesn't muscle mass grow?
Muscle mass with scientific point vision
Several months of grueling training are not producing results? A reasonable question arises: why is there no increase in muscle mass? In most cases, this can be explained by high expectations from a two- or three-month training. In such a time, it is impossible to gain several kilograms of muscle, lose fat and get the desired relief. No, of course, this is real if you use anabolic agents. Almost all the amazing results that are replete with social media from the “before and after” series – the result of using pharma. And what’s most unpleasant is that only a few admit this, thereby creating the already mentioned inflated expectations.
Even adherents of natural bodybuilding often use special preparations, but they carefully hide this fact. This is important primarily for promoting your own training programs, methods and resources. If you doubt this, you can ask what the ancestors of bodybuilding looked like. For example, Charles Atlas and Georg Hackeschmidt - they definitely have natural muscles that have been developed over the years, because in the period when they lived, no one knew about anabolic steroids. Their body is the result of systematic strength training.
In order not to indulge yourself with illusions, it is worth understanding: it is impossible to quickly achieve results with natural training. This will take years. But it is also worth understanding that if, with proper nutrition, adequate training and consumption sports nutrition there is no result, there are good reasons for this.
Reasons for lack of muscle growth
- Heredity. It is your genes that predetermine the speed of metabolic processes, muscle growth, and even weight. Development correct principles building a training program will not help you gain weight if you have genetics that prevent you from doing so. At this stage of scientific development, it has not yet been possible to find ways to change a person’s genotype, but bad genes are not an excuse for the lack of muscle growth. By creating optimal conditions for your own body, thereby interfering with metabolic processes, you can try to achieve your goals. But still, it’s worth first assessing your own potential.
- Lack of purpose. Even at the very beginning of the training, you need to determine for yourself what weight you want to achieve, the volume of your arms, legs, even the percentage of fat. The most important thing is that you feel comfortable within these frameworks.
- Motivation. If it is absent or too weak, then obtaining a result is practically unattainable. About 50% of athletes quit training after a couple of months after starting, another 30% say goodbye to their aspirations for an ideal body after six months. Another 10% in a year. By simple mathematical calculations it can be understood that more than a year ready to engage no more than 10%.
- Gaps in knowledge. Many novice athletes do not have theoretical training, and this affects the fact that they do not understand how malnutrition, the anabolic process and metabolism work. Of course, the easiest way is to turn to specialists, and the trainer will create an ideal training scheme, the nutritionist will select proper nutrition. If this is not possible, then you will have to study a lot of smart books before picking up dumbbells. But this is not enough: you need to be able to use the information received for the benefit of your own muscles. Don’t trust those “experts” who are ready to help you achieve results at the moment.
- Lack of discipline. This is often the result of poor motivation. If a person does not know how to maintain a daily routine and systematically perform exercises, then achieving results is impossible. Planning comes first. Moreover, it is important to draw up a nutrition plan both on training days and during the rest of the period. Complete and regular rest: if the goal is to build muscle, then you can forget about nightly entertainment, as well as bad habits. The result should be put at the forefront. In order for it to be exactly like this, you can use a training diary, nutrition diary, it’s good if there is a calorie counter. It is important to weigh yourself systematically. Record all the food you eat and regulate your training on time.
- Diseases. Sometimes the reason that muscles do not grow can be a disease. For example, those that are ways to reduce the secretion of anabolic hormones, such as testosterone, growth hormone, insulin. And also with increased formation of catabolic hormones, in particular cortisol. If all the requirements are met, but there is no result, it is better to analyze the main anabolic hormones.
- Overtraining. Yes, it is a significant number of workouts that can lead to a lack of muscle growth. If after a couple of months of training you do not see results, you do not need to significantly increase the number of workouts and the load - in this case, the muscles will not have time to recover, which means they will not grow.
Meaning motor activity for humans
Many centuries ago, people had to actively move to get food, build a home, make clothes, etc. Therefore, they say that our body is created for movement. In a developing organism, a cell stores more energy than it spends. This is the so-called energy rule of skeletal muscles. Therefore, one of the factors that causes and determines the growth and development of the body is the motor activity of muscles.
In early childhood, physical exercise contributes to the development of speech, and at school and university - the stability of mental performance and mental activity.
Movement is a condition for the development of a young organism, its health, character and attractiveness. The movement is closely related to emotional state body. It relieves tension and affects hormonal phenomena. Muscle activity is constantly accompanied by emotional tension and “relieves” its excess. This is due to the fact that movement stimulates the production of hormones - endorphins and reduces excess adrenaline and hormones that contribute to stress.
Mastering the culture of movement will help develop the ability to “control oneself,” that is, maintain emotional balance, goodwill, and careful attitude towards the emotional state of another person in any situation.
The modern life of a schoolchild - studying at school, preparing homework, reading, watching TV - predisposes to a sedentary lifestyle. It turned out that for about 18 hours a day (including sleep) the teenager is in complete or relative immobility. He has only 6 hours left for outdoor games, walks, and sports. Lack of movement affects the general condition of the body: pressure often changes (it becomes high or low), bones become fragile, a person gets tired quickly, and mood changes dramatically. Lack of movement - physical inactivity, like overeating and smoking, causes the development of cardiovascular diseases.
A sedentary lifestyle, especially in youth, is not harmless. It leads to changes in the functions of all organ systems and diseases, especially the cardiovascular system. Active movement is a sign healthy image life.
Low physical activity
Hypodynamia - reduced physical activity - is characteristic of modern urban civilization. Meanwhile, for a healthy person, systematic physical activity is necessary, starting from childhood and adolescence. Physical inactivity leads to detraining of regulatory mechanisms, a decrease in the functional capabilities of the musculoskeletal system, often to a decrease in performance and a weakening of the body's protective functions.
Insufficient physical activity is often combined with obesity. With little physical activity, the adaptability of the cardiovascular system even to light loads deteriorates. In physically inactive people, the heart rate is on average 10-20% higher than in physically active people. An increase in heart rate by 5-10 beats per minute leads to an additional number of contractions of 7-14 thousand in just one day. This additional work is performed constantly at rest, its volume increases sharply during physical activity. Studies have shown that people with high physical activity are 2 times less likely to have a myocardial infarction and 2-3 times less likely to die from it compared to physically inactive people.
Why does the human body need movement and physical activity so much?
Regular physical activity increases the performance of the heart muscle, creates the opportunity for the cardiovascular system to work in the most favorable mode, which is especially important during physical and nervous overload. Regular physical exercise promotes better blood supply to all organs and tissues, including the heart muscle itself. Constant physical activity helps train the mechanisms that regulate the coagulation and anticoagulation systems, which is a kind of prevention of blockage of blood vessels with blood clots - the leading cause of myocardial infarction; improves regulation blood pressure; prevents cardiac arrhythmias.
The computer has taken away a significant part of human physical activity. Photo: Bruno Cordioli
During physical activity in skeletal muscles, constituting 30-40% of body weight, there is a sharp increase in energy consumption, which stimulates the activity of the cardiovascular system, trains the heart and blood vessels. By causing significant energy expenditure, regular physical activity helps normalize metabolism and helps offset the effects of excess nutrition. According to some authors, physical exercise and an active lifestyle can significantly (up to 50%) reduce the level of cardiovascular diseases.
In modern society, the level of physical activity of people has decreased significantly, as production and living conditions have changed dramatically. Over millions of years, people have adapted to heavy physical activity and periodic absence or shortage of food. Detraining and excess nutrition are the scourge of modern humanity. Who among us has not seen how young people wait for a long time for an elevator, instead of walking up one or two floors? Many people are ready to stand idle at public transport stops, but it never even occurs to them to walk several stops. The point here is not a lack of time, but at short distances with irregular transport operation there is often no gain in time.
Schoolchildren are prohibited from running during breaks. Many schools have introduced so-called removable shoes. It turns out that for the sake of cleanliness at school, children are deprived of the opportunity to run out into the school yard during recess, run, play, and physically relax. Teachers, of course, have made their lives somewhat easier, but do schools really exist for them?
Some parents consider a model child to be one who sits at home from morning to evening. If he spends a lot of time in the yard (on the street), he risks getting a scolding for soiled clothes and a bruise received in the game.
A normal, healthy child, as a rule, is restless and active; walking is not only a pleasure for him, but a physiological necessity. Unfortunately, parents often deprive their children of the opportunity to go out if they have problems with their studies. Naturally, such educational measures often lead to the opposite of what was expected. Instructions such as: “First do all your homework, and then go for a walk!” indicate that parents lack basic understanding of the hygiene of study and leisure. After all, before this, the child worked for 5-6 hours at school. The following fact cannot but cause concern: with age, a student’s physical activity decreases. Research conducted among Australian schoolchildren showed that at the age of 13, 46.5% of boys and 24.6% of girls are actively involved in sports, and at the age of 17, only 10.3 and 3.9%, respectively. Not very reassuring figures were obtained when examining our schoolchildren. They also show a decline in physical activity as they get older, with some girls also experiencing a decline in their ability to tolerate physical activity. We often rely too much on physical education lessons at school or vocational school. Undoubtedly, the introduction of a physical education lesson or a physical education break is a good thing, but without daily physical activity, which is the true need of the body, it is unrealistic to expect significant changes in health. Sometimes you hear the following opinion: if a person does not want to play sports or increase his physical activity, one should not interfere with him, otherwise he will commit violence against himself and this will not lead to anything good. It seems to us that such a judgment is unconvincing. Too many people justify their inertia and laziness with such “valid” reasons as being overworked at work, wanting to rest after working day, watch TV, read a book, etc. Considering this situation normal is the same as justifying smoking, alcohol consumption, overeating, because low physical activity is also bad habit. We do not advocate for everyone to participate in sports competitions and participate in sports clubs, although, undoubtedly, such a pastime could attract significant larger number young people than is observed now. The desire of some parents to raise their children to be champions at any cost does not evoke sympathy. Big sport, involving increased physical activity, is not for everyone and is the lot of a few. We are talking about constant, moderate physical activity, taking into account the tastes and inclinations of everyone. It doesn’t matter if a young man doesn’t immediately find an attractive type of physical activity; it’s worse if he doesn’t even try to find it.
Unfortunately, there are often cases when parents strive to exempt their children even from physical education lessons at school, and doctors follow their lead and exempt the child from physical education lessons for a long time, even after a minor illness, thereby creating obstacles to rapid recovery and improvement of health.
How to deal with hypokinesia?
After you have made the decision to start a “new” life, it is advisable to get support from relatives and friends. Regardless of how you decide to increase your physical activity, it is advisable to make it a rule not to use the elevator or public transport over short distances. When going to work or school, leave home 10-15 minutes earlier and walk part of the distance.
Physical inactivity
One of the significant risk factors for developing diseases cardiovascular system is physical inactivity. The level of physical activity these days has decreased not only among city dwellers, but also among residents of rural areas, which is associated with a decrease in the share of physical labor both in industry and in agriculture. Even summer vacations and trips out of town at the end of the week, many people prefer to spend in the car, limiting walking, skiing and cycling to a minimum. Statistical studies have shown that among people who spend more than 1 hour a day walking, coronary heart disease is 5 times less common compared to people who prefer transport to walking. There is also a clear relationship between the degree of physical inactivity and the possibility of developing hypertension. This is due to a number of reasons. First of all, during physical activity, blood circulation, the mechanisms of its regulation and adaptation to the constantly changing demands of the body in accordance with different environmental conditions are significantly improved. Therefore, the response to stress in more physically trained individuals is carried out with a more economical expenditure of energy and with less activation of the sympathetic nervous system. It is also important that these people respond to emotional stress with a less significant increase in the activity of the sympathetic nervous system. Consequently, constant moderate physical activity adapts a person to emotional stress. Moderate and constant muscle tension has a calming effect on the central nervous system, which is also an important factor in the prevention of hypertension and coronary heart disease.
During physical activity, the body's energy expenditure increases and appetite decreases (relative to energy expenditure), which prevents the development of obesity. An increase in physical activity with a parallel increase in energy consumption leads to an intensification of metabolism, promotes the utilization of fats and a decrease in cholesterol levels in the blood, which is one of the the most important factors prevention of diseases of the cardiovascular system.
Physical activity should be considered not only as the most important factor in preventing the development of heart and vascular diseases, but also as an essential component of complex therapy for patients with many cardiovascular diseases.
Useful tips
Movement should be fun. When choosing a time for physical education and sports, be creative: do it every day before school or immediately after returning home; team up with friends in sports, do exercises in any free time, force yourself to walk; When approaching the elevator, remember that there are stairs. Don't allow yourself to indulge in laziness.
IN lately Exercise machines and gymnastic devices for individual use are becoming increasingly popular. These are exercise bikes, “health walls”, treadmills, massagers and mini-exercise devices with gaming elements. They allow you to exercise all year round regardless of weather conditions.
A sedentary lifestyle, especially in youth, is not harmless. It leads to changes in the functions of all organ systems and diseases, especially the cardiovascular system. Active movement is a sign of a healthy lifestyle.
Whatever one may say, sooner or later every athlete is faced with a situation where the muscles simply stop growing. In addition, the longer the experience of regular training, the higher the risk of encountering this situation. That is why, most often, questions about why don't muscles grow asked by experienced athletes than by beginners. So what is the reason for the lack of progress and what to do if the muscles do not grow?
There can be many reasons for the lack of muscle growth, as well as ways to solve this problem. However, most often muscle does not grow due to one or a combination of several reasons described below. Let's look at the main reasons why muscles don't grow.
No load progression
Progression of loads - the most important principle in natural bodybuilding. Without progression of the load, the body simply has no need to build muscle mass. After all, the growth of muscle mass and strength is essentially the body’s adaptation to the gradually increasing impact of training load. Accordingly, if you train without increasing the load, then there is simply no reason for your body to increase muscle mass.
Gradually progress the load by increasing the working weights, the number of approaches and repetitions of the exercises. You can also reduce the rest time between approaches and exercises, and so on. The main thing is not to try to apply all methods of load progression at the same time, otherwise you will get the opposite effect instead of stimulating muscle growth.
Lack of calories
As you know, muscle growth requires not only a progressive load, but also an excess of calories. That is, you should consume more calories every day than you burn during the day. Read more about how to eat right to gain muscle mass.
The question arises, how to find out your daily calorie intake? To do this, you can use a very simple formula:
Weight, kg * 30 kcal.
For example, if your weight is 80 kg, then your daily norm is approximately 2400 kcal. Now add to the resulting figure 500 kcal, which the body needs to increase weight. As a result, we get 2900 kcal - your daily calorie intake for weight gain.
Of course, all these calculations are very relative. They do not take into account the many individual characteristics of each person. Therefore, I recommend not counting every calorie, but focusing on the scale readings. Weigh yourself every week and adjust your diet based on what the scale shows.
Protein deficiency
In addition to the total caloric content of the diet, the bodybuilder needs to ensure that his diet contains sufficient quantity a variety of protein-rich foods. After all, protein is the main building material for our muscles.
How much protein should you consume per day? There are many opinions on this matter. Some recommend 3-5 grams per kg of body weight, others say that a little more than 1 gram per kilogram of weight is enough. The truth, as always, is somewhere in the middle.
Therefore, for muscle growth, I recommend consuming approximately 2 grams of protein per kilogram of body weight. Thus, if you weigh 80 kg, then you need to consume approximately 160 grams of protein per day to gain weight. At the same time, it is important that this protein comes from food of both animal and plant origin so that it is as complete as possible.
Not enough water
Sometimes progress in gaining weight and even losing weight has stalled only because a person does not drink enough clean water. Just think about it, we are 70% water! Without her participation, not a single process occurs in our body. Therefore, regardless of whether you are trying to lose weight or gain weight, you need to drink at least 2-3 liters of water per day.
Lack of sleep
When playing sports, it is very important to get enough sleep, because during sleep our body recovers after training and more. In addition, most of the anabolic hormones responsible for muscle growth are produced during sleep. So if you are constantly sleep deprived, then you will continue to question why your muscles aren't growing, even if you follow all the other rules for muscle growth.
Many people ask the question: how much sleep do you need per day? I recommend sleeping at least 8-9 hours. The main thing is to go to bed earlier, because the earlier you go to bed, the more valuable your sleep and the better sleep you get.
For example, if you always go to bed at 21.00, then you will wake up at 5-6 in the morning without any problems and feel great. At the same time, if you go to bed at 3 am, then you will hardly wake up at lunchtime, feeling exhausted.
1. In what year and what competition did the name of the first winner of the Olympic Games appear?
Koroibos (Coreb)?
a) in 786 BC. in the fight; c) in 776 BC. in discus throwing;
b) in 776 BC. running; d) in 778 BC. on the run.
2. Name the Roman emperor who in 394 AD. banned the holding of ancient
Olympic Games?
a) Theodosius I; c) Nero;
b) Theodosius II; d) Julian.
3. When developing strength endurance, the exercise intensity is...
a) 10-30% c) 60-70%
b) 20-50% d) 85-95%
4. In what year was the International Olympic Committee created?
a) 1898 c) 1923
b) 1911 d) 1894
5. In 1894 at the Paris Congress, the IOC, consisting of only 13 members, was elected
the first Russian. Who is he?
a) A.D. Butovsky c) V.G. Smirnov
b) N.N. Romanov d) S.P. Pavlov
6. For the first time on Olympic Games in Mexico City - a mascot appeared. And under what talisman and
what games took place in Moscow?
a) XIX – jaguar; c) XXIV – tiger cub;
b) XXII – bear cub; d) XXIII – eaglet.
7. Hygiene is...
a) The field of ecology that studies the characteristics of the impact of the environment on humans;
b) Code of sanitary and epidemiological laws and regulatory documents;
c) The field of medicine that studies the influence of the external environment on human health;
d) All of the above.
8. To improve coordination endurance, use the following method...
a) Interval; c) Variable;
b) Repeatedly progressive; d) Gaming.
9. Lead-up exercises are used...
a) If there are no supporting elements in the engine fund;
b) If the student is not physically developed enough;
c) If it is necessary to eliminate the causes of errors;
d) If the method of holistic analytical exercise is used.
10. Choose the correct definition for the term “physical exercise”?
a) This is a motor action used for physical improvement
person;
b) This is a motor action, dosed according to the load and duration
execution;
c) This is a form of motor actions;
d) These are movements performed in a physical education lesson.
11. The concept of “sport” is usually called:
a) Historically established human activity aimed at physical
improvement and achievement of high results when participating in competitions;
b) The historically established system of organization and management of the physical process
education;
c) A purposeful pedagogical process during which applied
focus of physical education;
G) Highest level physical development and physical fitness of a person.
12. Maximum voltage muscles is achieved by working the muscles in...
a) Inferior mode; c) Holding mode;
b) Overcoming mode; d) Static mode.
13. Best conditions to develop explosive strength, leg muscles are created during...
a) Shuttle race; c) Outdoor games;
b) Depth jumps; d) Squats with a barbell.
14. When carrying out hardening procedures, you must adhere to the basic principles
hardening Determine which ones?
1. The principle of systematicity;
2. The principle of diversity; Answer options: a) 2,4,5
3. The principle of gradualism; b) 1,3,5
4. The principle of activity; c) 1,2,4
5. The principle of individuality. d) 3,4,5
15. When performing physical exercises, the load is regulated:
a) A combination of volume and intensity when performing motor actions;
b) Heart rate;
c) The degree of difficulties overcome;
d) Fatigue resulting from their implementation.
16. The sum of movements performed by a person in the process of life is combined into
a) Biological activity; c) Motor activity;
b) Optimal activity; d) Physiological activity.
17. Specify 3 principles of independent development of motor actions in physical
culture?
1. From low to high 4. From near to far
2. From known to unknown 5. From subjective to objective
3. From simple to complex 6. From mastered to unmastered
Answer options: a) 1,3,4
18. Complete the definition: “Strength is the ability to overcome... or resist it for
check…..".
a) Internal resistance; muscle tension;
b) External resistance; muscle effort;
V) Exercise; internal potential;
G) Physical activity; muscle tension.
19. The minimum daily energy expenditure for muscle activity should be no more than
a) 1000-1300 kcal; c) 1300-1500 kcal;
b) 800-1100 kcal; d) 1400-1600 kcal.
20. The lack of muscle activity of a modern person is called:
a) Hypokinesia; c) Hypoxia;
b) Atrophy; d) Hypertrophy.
21. Physical culture is...
a) Academic subject at school; c) The process of improving human capabilities;
b) Doing exercises; d) Part of human culture.
22. What is the measure of endurance?
a) Range of movements; c) Time;
b) Muscle strength; d) Speed of motor reaction.
23. Weight basketball must be...
a) not less than 537g, not more than 630g; c) not less than 573g, not more than 670g;
b) not less than 550g, not more than 645g; d) not less than 567g, not more than 650g.
24. Playing time in basketball consists of...
a) Of 4 periods of 10 minutes; c) Of 4 periods of 12 minutes;
b) Of 3 periods of 8 minutes; d) Of 6 periods of 10 minutes.
25. To prevent the development of flat feet, the following preventive measures are observed:
a) Do not wear shoes that are too tight or too tight high heels or flat sole;
b) To reduce deformation of the arch of the foot, use arch supports, constantly
perform corrective exercises that strengthen the muscles of the foot and lower leg;
c) Perform general developmental exercises, exercises for the lower extremities;
d) All of the above.
26. For what number of fouls should a player be removed from the game according to FIBA rules:
27. Physical culture is focused on improving...
a) Physical and mental qualities of people;
b) Techniques of motor actions;
c) Human performance;
d) Natural physical properties person.
28. Under physical development understood...
a) The process of changing the morphofunctional properties of an organism throughout life;
b) Muscle size, body shape, breathing functionality and
blood circulation, physical performance;
c) The process of improving physical qualities through physical exercise;
d) Level determined by heredity and regularity of physical activity
culture and sports.
29. Speed as a physical quality is understood...
a) The ability to run fast;
b) The ability to perform motor actions in a minimum time;
c) Human movements that provide active movement in space;
d) The ability to maintain a high tempo of movement while moving very quickly.
30. In what year and where for the first time did the Russian national team take part in the Olympic tournament?
in football?
a) 1948 in London; c) 1920 in Belgium;
b) 1912 in Stockholm; d) 1904 in Canada.
31. Which minimum quantity players must be on the team in which it
allowed to play football?
a) At least 7; c) At least 8;
b) At least 6; d) At least 5.
32. What punishment follows in football: if the goalkeeper, being within the penalty area,
touches the ball with his hands outside?
a) Corner kick; c) Free kick;
b) Free kick; d) 11 meter kick.
33. Testing the level of physical fitness means...
a) Measuring the level of development of basic physical qualities;
b) Measurement of height and weight;
c) Measurement of indicators of the cardiovascular and respiratory systems;
a) Elmeri Beri; c) Yasutaka Matsudaira;
b) William Morgan; d) Anatoly Eingorn.
35. Within what time in volleyball must the server hit the ball after the whistle?
first referee to serve?
a) 8 seconds; c) 10 seconds;
b) 3 seconds; d) 7 seconds.
36. Definition used in volleyball: “the action of players near the net along an obstacle
the path of the ball directed by the opponent by raising his hand above the top edge of the net"
means...
a) Attack blow; c) Screen;
b) Blocking; d) Delay.
37. What should be the height of the net in men's volleyball?
a) 2m 43cm; c) 2m 47cm;
b) 2m 45cm; d) 2m 50cm.
38. The creator of the game of basketball is considered...
a) H. Nilsson; c) D. Naismith;
b) L. Ordin; d) F. Schiller.
39. When training endurance, load modes are used, divided into
health-improving, supporting, developing and training. What frequency
does maintenance mode cause heart contractions?
a) 110 – 130 beats per minute; c) 140 - 160 beats per minute;
b) up to 140 beats per minute; d) above 160 beats per minute.
40. In the first ancient Olympic Games, held in 776 BC, athletes
competed in a race over a distance equal to...
a) One stage;
b) Double the length of the stadium;
c) 400 meters;
d) There was no running competition during these games.
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