Morphological control is a simple, accessible, informative method, based on which you can better build your fitness training. In order to achieve that, indicators of your body condition (weight, muscle and fat mass) should be determined and their changes should be recorded.
We will recommend:
- how to make your training more effective based on these indicators/changes;
- how to correct the diet based on these indicators/changes;
- which non-doping pharmaceutical products should be included in the training program;
- how to optimise recovery.
The complex of methods for assessing the state of the body according to the dynamics of anatomical and morphological indicators in the structure of athlete’s training.
Objective:
Identification of morphological indicators that limit (deviating from the norm) achievement of an optimal condition of an athlete during preparation and development of recommendations for individual correction of these factors using training measures and extracurricular methods to improve efficiency and speed of recovery.
Aims:
- monitoring of body composition (body weight, absolute in kg and relative amount of skeletal muscles, absolute and relative amount of fat, fluid dynamics) during athlete’s training cycle;
- assessment of the current and staged tolerance of exercise based on changes in body composition;
- selection of methods of correction of performance and adaptation of the body based on morphological control data;
- consultations on morphological control of athlete’s condition: what methods of control to use, where and in what way, interpretation of the obtained results, including on dynamics in comparison with previous observations and conclusions on the current state, recommendations for the preparation stage on correction of athlete’s morphological state;
- the possibility of conducting a morphological examination in the framework of training camps with the involvement of our specialists.
1. INFORMATIVE MORPHOLOGICAL INDICATORS
- body composition (body weight, absolute and relative values of skeletal muscle mass, body fat mass and water mass);
- density of tubular bones.
2. INFORMATIVE ANATOMIC INDICATORS
- angle of foot arch.
Morphological indicators of body composition and their changes at training (preparatory) stages
The basis for the use of morphological indicators of body composition is the interpretation of their dynamics in accordance with the direction and volume of exercise. The findings allow us to formulate recommendations for the correction of training program and the application of the necessary medical and biological recovery measures.
MUSCLE MASS DYNAMICS | FAT MASS DYNAMICS | CHARACTERISTIC OF CURRENTS CONDITION
(type of physical exercise / body reaction) |
WHAT SHOULD BE DONE
(typical correction programs of the condition in the right direction) |
+
INCREASES |
+
INCREASES |
– absolute domination of anabolic processes;
– insufficient volume of aerobic power exercises; – increase in body weight (lack of development of physical qualities and functional state). |
1) It is necessary to increase the level of catabolic processes (energy consumption) and restructure the daily diet according to the ratio of carbohydrates/proteins/fats.
2) Include exhaustive exercises into the training program. 3) Use lipid-mobilising substances from the typical pharmacological program: |
+
INCREASES |
0
STEADY |
– predominance of anabolic processes over catabolic;
– good tolerability of the current exercise load; – characteristic dynamics for high-volume speed-strength and strength exercises; – body weight gain due to muscle mass (development of strength and speed-strength qualities). |
1) Maintain a daily diet at an optimal level of energy and caloric balance and establish the correct ratio of carbohydrates/fats/proteins.
2) Use of typical programs of pharmacological support: – Program of body weight gain and stabilisation – Osteochondroprotective program 3) Basic recovery (sauna, massage, swimming pool). |
+
INCREASES |
–
DECLINING |
– balance of anabolic and catabolic processes;
– characteristic dynamics for the development of specific strength and speed-strength endurance (for any sport); – body weight stabilisation (developing regimen, maintain for no longer than 2-3 weeks). |
1) Maintenance of daily diet at an optimal level due to a moderate increase in caloric intake and changes in the ratio of complex and simple carbohydrates and proteins.
2) Increase in the percentage of restorative aerobic exercises (swimming, fast pace walking etc.). 3) Use of typical program of pharmacological support: – Program for the increase ans stabilisation of body weight (with correction towards strengthening). 4) Increase frequency of activities of the basic recovery program in the weekly training microcycle (sauna, massage, swimming pool) – on average 2 times a week. |
0 (-)
STABLE / DECREASING |
+
INCREASES |
-increase of catabolic processes and shortage of energy supply;
– reducing the tolerability of current high-intensity speed-strength exercises; – decreased recovery after exercise; – relatively stable body weight with a tendency towards decrease (critical threshold is the depletion of recovery resources!). |
1) Increase in caloric value of daily diet.
2) Increase of relative content of animal proteins and animals fats. 3) The increase in the share of absolute strength exercises (according to the type of exercising individual muscle groups) and aerobic recovery exercises (in the range of 60-65% of the maximum). 4) Use of typical programs of pharmacological support: – Program for increase and stabilisation of body weight (with correction towards strengthening). 5) Basic recovery program (sauna, massage, swimming) + physiotherapeutic methods: – low-frequency magnetotherapy; – lymphatic drainage. |
0
STEADY |
–
DECLINING |
– predominance of catabolic processes (energy consumption) over anabolic processes (energy supply) in the body.
– depletion of recovery resources – critical threshold!!! – gradual weight loss with tendency towards escalation. |
1) Increase in daily diet due to an increase of carbohydrate ratio.
2) Decrease of intense speed-strength exercises, increase in the percentage of aerobic strength exercises. 3) Use of typical programs of pharmacological support: – Program of body weight gain and stabilisation 4) Basic recovery program (sauna, massage, swimming) + physiotherapeutic methods: – low-frequency magnetotherapy; – lymphatic drainage. |
–
DECLINING |
–
DECLINING |
– dominance of catabolic processes and suppression of anabolic processes;
– decrease (fall) in weight and body weight (failure of the organism to adapt to the exercise – decrease in performance, lack of effective recovery!).
|
1) Balanced carbohydrate-protein daily diet with preservation of the necessary proportion of animal fats.
2) Switch from intensive speed-power exercises and to a block of aerobic strength training (in the range of 60-75% of intensity). 3)Typical programs of pharmacological support: – Program of body weight gain and stabilisation 4) Basic recovery program (sauna, massage, swimming) + physiotherapeutic methods of low-frequency magnetotherapy (2-3 times during a week-long microcycle). |
0(-)
STABLE/ DECLINING |
0(+)
STABLE/ INCREASES |
– maintenance during pre-competition tapering stage.
– decrease in the level of catabolic processes; – relatively stable body weight with an unexpressed tendency to decrease (with the exception of the option of urgent weight loss). Saturation of energy depots and stabilisation of the functional state (during tapering stage).
|
1) Maintenance of a predominantly carbohydrate daily diet with a significant decrease in the proportion of proteins and animal fats.
2) Exclusion of heavy exercise (on average, up to 7 days depending on the sport). 3) Use of typical programs of pharmacological support: – Program of weight-loss and maintenance (cutting weight). 4) Basic recovery program (sauna, massage, swimming) + physiotherapeutic methods of low-frequency magnetotherapy. |
Two primary methods for measuring body composition:
- caliperometric mechanical measurement of the thickness of the skin-fold and the calculated determination of absolute and relative values of the lean muscle, mass of fat, mass of bound water according to the Matejko method in modification of T.F. Abramova (2010);
- bio-impedance with direct registration and computer accounting of dynamics of these indicators + main metabolism indicators (Siluyanov et al. 2009- 2010).
Note
To ensure the reliability and informativeness of the data on determining the body composition, it is necessary to comply with several methodological requirements:
- MEASUREMENTS OF INDICATORS OF BODY COMPOSITION ARE TAKEN AFTER THE DAY OF REST BEFORE THE NEXT TRAINING SESSION, which makes it possible to estimate the rate of post-exercise recovery and the degree of adaptation to exercise performed in the previous microcycle;
- ONLY CALIPERS MADE FROM DOPED STEEL should be USED for caliperometric method of measuring the thickness of the skin and fat folds in order to avoid discrepancies in reproducing the result;
- The use of the bioimpedance method, in addition to body composition indicators, helps to assess athlete’s level of basic metabolism (a high level of basic metabolism indicates the high performance of the athlete’s body).
Morphological indicators of density of long bones
Measurement method:
- OSTEODENSIMETRY.
The density indicator D allows to assess the risk of fractures and other bone injuries (including stress fractures) and to formulate recommendations for the prevention of such disorders.
Indicator D has 3 ranges:
– D < 0.8- high risk and necessity of rapid correction;
0.8 < D <0.85- moderate risk with periodic checks and preventative actions;
– D > 0.85- norm.
Anatomic indicator of the angle of foot arch (flat foot) with assessment of the state of muscles
Study method:
- PLANTOSCOPY
Determination of the degree and direction of flattening (transverse, longitudinal, longitudinal-transverse). It makes it possible to formulate recommendations on how to increase the speed and force of push up from the support. It also prevents the risk of trauma.