Variants of power orientated training process organisation for mature age men with regard to motivation

The nature of age-relatedchanges of morphological and functional properties of the human motor system depends on the lifestyle, level and content of personsphysical activity. Strength training, with its improving effect does not only affect the muscles, but also, to a greater or lesser degree, theentire body. The purpose of the study was the development and evaluation of fitness training techniques of power orientation for men ofmature age, taking into account the motivation involved. The study involved 20 men aged from 24 to 38. They were divided into two groupsbased on targeting of the training process. The first group consisted of men wishing to reduce the percentage of body fat, the second - wishingto gain muscle mass. Two variants of the training process power orientation for men of mature age were used, taking into account themotivation involved. The first option was aimed at raising the power of endurance, as it is the greatest influence on weight loss involved.The training process was divided into three cycles. The training plan was to contain exercises included in the control tests. The number ofbasic exercises was 50% of the total. Time spent dealing with the load averaged 70%, rest time - 30%. In the first two months of training,the circle method was used. Exercises are performed one after another with a pause of 40 seconds of rest with a gradual decrease until itscomplete absence. The number of stations ranges from 9 to 12; the weight is 40-50% of the maximum. At the next stage the circle trainingwas also carried out, but with the method of extensive interval work. The distribution of exercise in the complexes of the circle trainingchanged. Instead of one big circle, the exercises were divided in pairs and were carried out alternately in 3 sets. The rest between exercisesin sets is minimal; between the circles - 60 seconds. The workout was performed within standardized time and with a standardized numberof repetitions (20 to 25); the weight increased gradually. At the final stage the stationary method was used - repetition exercises with additionsto light weight (30 to 60% of the maximum) with the number of repetitions from 30 to 70. The second option was designed to increasemuscle mass. The method of non-limited efforts was used. Depending on the weight, not reaching the maximum value, the strictly normalizednumber of repetitions (from 8 to 12) and approaches (3 to 5) is used. The rest period between sets ranged from 1.5 to 2.5 minutes dependingon the active part of the body and the complexity of the exercise. The total time under load was 80% of the total training time. Despitethe different directions of the applied methods, both groups engaged in positive dynamics of power indicators. In the first group, whoseaim was to reduce weight due to the fat component loss, the change in the results is insignificant. Fairly strong growth is seen only in squats,because the power potential of the leg muscles is much higher than the capacity of the back muscles or chest muscles. In the second group,the training process that was designed to increase muscle mass, a strong growth in performance is seen in all exercises. Some trainees doubledthe number of executed sets, indicating the efficiency of this technique. Most of the first group achieved weight loss through the fatcomponent. In the second group this tendency is not observed. Most of them did not change their body weight, while some men, with a verylow percentage of fat in the body, even recorded a slight weight increase. For such men it is also a positive factor in the impact of trainingloads. Thus, measured physical activity is an important factor in maintaining health of men of mature age, with the power exercises beingone of the most promising forms of physical activity at this age. The structure and content of the developed techniques of power workoutswere created with due attention to the prevailing motivations of the trainees - increase of power endurance, weight loss and shaping, increasingmuscle mass and power capabilities. The effectiveness of the developed methods is confirmed by the predominance of effects relatedto individual motivations.

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