Stud runners attracted spectators in ancient Greece.It is here were the Olympic Games, the program which included running competition on stage.One stage was equal to 192.27 meters.
modern athletics provides a distance of 100 m. Sprint is popular not only among professional athletes.Running 100 meters (the norm depends on the age, sex, occupation runner) - part of the mandatory program of physical training of schoolchildren, students, military personnel and all who care about their own health.
Feature exercise
running a hundred meters refers to the sprint (short distances).Athletes rapidly move on the treadmill, redox reactions in the body of each of them can take place without the participation of oxygen (anaerobic conditions).Scored in the beginning of the race the speed is somewhat reduced at the finish.
During the run blood does not have time to make the systemic circulation, reach the leg muscles.Oxygen misses the muscle tissue, so the body works on the old holdings.The energy source ATP Creatine acts.
sprinting stimulates the heart, develops speed and speed endurance, helps to burn excess fat.
Exercise Equipment includes four stages: start, acceleration, distance and movement to Finishing.Short distance overcome from a low start, which is divided into normal, stretched, convergence and narrow.Normal start - is the interval between the starting line and blocks from one to two feet.For beginners the distance is increased by the length of the leg.
If the distance from the starting line to the first pad is two-three feet, but from the first pad to the second - a half to two feet, it is appropriate to talk about an extended start.Rapprochement start is a half feet from the starting line and one foot to the second pad.Narrow start: the distance from the first to the second pad on polstopy less than the interval between the first column and the starting line.Selecting the start determined by the strength of the leg muscles of an athlete and the athlete's ability to respond to the signal.
Before the competition is given the command "On your marks".Athlete takes place on a treadmill, rests his feet in the stocks, hands (thumb and forefinger) - into the ground to the start line, behind the standing leg raises on his knee.Back straight, eyes directed forward.Arms straight at the elbows, socks spikes touch the treadmill.
hearing the command "Attention!", The athlete raises the hips and moves the center of gravity on your hands and feet.In this position, the runner is similar to a compressed spring.He waits for the next command the starter.
On the command "GO!" (Or at the sound of the shot) while the runner pushes his hands from the ground and from the rear foot pads.The front foot is straightened after flapping foot that rested against the back pad.Hands move oppositely, although some trainers advise to start running with the same movements.It helps to move actively in the beginning of the race.
starting acceleration lasts from 15 to 30 meters.This distance athlete overcomes slightly torso.Arm movements are energetic and sweeping.In the distance the athlete runs with straightened body.The separation is carried out from the ground bent leg, during the phase of flight are reduced hips.Hands are working vigorously tightly to the body.The body is relaxed, stretched a muscle whose action is necessary now.
Skill athlete lies in the fact, to keep running to the finish line, but even experienced runners slowly overcome the last meters.To maintain the speed increases the number of steps, the intensity of the movement of the arms.The distance is considered completed when the athlete touches the finish tape any part of the body.Most often it is the chest or shoulder.
Since competitions are held in the "Running of 100 meters."Master of Sports of 10.4 seconds for men and 11.6 for women.
«hundred meters" for schoolchildren
Running ideal for the harmonious development of the child.When the cyclic movement trains the cardiovascular system, to stabilize blood pressure.Studies by American scientists confirmed that the students better to sprint.
Generally, exercise is performed from a high start.The pupil becomes the initial position.On the command "Attention!" The student movement stops and shows a willingness to run.Start to move the treadmill can only command "Go!" The first to finish the one who before others will touch an imaginary plane over the finish line.
younger schoolboys and teenagers overcome the distances of 30, 60 m, and in high school, a mandatory standard test of speed and speed endurance run is 100 meters.Standards for school children: boys - 13.8, 14.2, 15.0;girls - 16.2, 17.0, 18.0.
running the 100 meters in universities
precisely define standards in higher education is not possible, as universities are distinguished by specialization.If we are not talking about the University of Physical Education, or the military academy, the standard of "100 meters" (running in high school) will be approximately the same as for students in grade 11.At the Faculty of Physical Education accept the results of 12.8 seconds and 14.5 for boys - for girls.The military high schools go guys ran the distance in 13.6 or 14.2 seconds.For girls the time increased to 16 and 16.6 seconds.
As education requirements for students to become more complex, running 100 meters (guidelines for students) in non-high schools recommended to 12,8-13,4 seconds for boys and 15,3-16,0 - representativewomen.In specialized education figures are somewhat different.
norms for military
difficult to imagine war without good physical shape.Weak, poor command of martial arts and handling weapons, slow running an officer or soldier can not perform military duty.Therefore, physical training personnel - of particular concern to the armed forces leadership.The test program included physical fitness of officers and run 100 meters.Standards for the military, depending on their age, are 13,0-13,8 seconds as "excellent", 13,4-14,6 - "good" and 14,2-15,2 - "satisfactory".
main period of employment
graduating from high school, vocational or higher education, having served in the army, the young man gets a job.At that time, someone continues to engage in health-enhancing physical activity or sport, and for someone to physical activity in the past and is still running 100 meters, and load ratios remain only in memory.
specialists in physical culture and doctors believe that it is better to continue to address, because the exercises are beneficial to the heart, respiratory system, promote the development of endurance, give strength to experience difficulties and solve problems.
A significant role in maintaining the shape plays running a hundred meters.Daily runs even help to lose weight, but before the training you need to consult a doctor.
Should engaged in improving exercise guided by regulations?Definitely answer is difficult, because each person - individuality.Someone rules seem too easy, and some will work complexes from the fact that the results do not match the standard.Therefore, running 100 meters, which is quite high standards, should be carried out by a single rule: even if tomorrow's results will be better than today.Orientate themselves and be their own health, rather than the averaged figures.
Still norms should know, at least for self-education.It is advisable to find out what achievements are assigned for sports categories and titles.Thus, standards of running the 100 meters (men):
- category 3: 12.94;
- category 2: 12.04;
- category 1: 11.44.
Standard run 100 meters for women also depends on the skill:
- category 3: 15.04;
- category 2: 14.04;
- category 1: 13.24.
World Records
first world record for the "hundred meters" installed in 1912 by Don Lippinkot, overcame the distance in 10.6 seconds.Later we became champions Kelvin Smiz (9.93), Carl Lewis (9.92), Lera Barrell (9.9), Usain Bolt (9.69).
world record for women in 1988 was the Florence Delores Griffith, running 100 meters in 10.49 seconds.Before that was the best Evelyn Ashford, but its results were lower by 0.27 seconds.
Contra jogging
Running improves health, but these classes are not for everyone.So, regardless of the length of the run distance contraindicated for all who suffer from cardiovascular diseases (chronic failure, defects), hypertension.Also on the treadmill do not leave people with spinal cord injuries and chronic diseases in the acute stage.
healthy citizens during the run need to monitor the state of health and to adjust the load.It is better if the classes will be held under the guidance of an experienced instructor.
