THE INFLUENCE OF STRENGTH FITNESS EXERCISES ON THE PHYSICAL FITNESS OF WOMEN OF THE FIRST MATURE AGE
Authors:   Volodymyr Vynnychenko Central Ukrainian State University, Maleniuk Tetiana 
Published: November 2024

The article examines the problem of using strength fitness tools in the educational and training process of women of the first mature age in the conditions of a fitness club. The subject of the study is a strength fitness program for women aged 30-35. The analysis of literature sources showed that strength fitness programs can include: strength training with own body weight, weight training, circuit training, interval training, strength training on fitball balls, calanetics, pilates, etc. The purpose of the research is to improve the indicators of physical fitness of women aged 30-35 by means of strength fitness. Methodology. Research methods: analysis and generalization of data from scientific and educational literature; pedagogical testing; pedagogical observation; methods of anthropometric measurements; pedagogical experiment; methods of mathematical statistics. The study was conducted on the basis of the Drive fitness club (Kropivnytskyi, Ukraine). Five women aged 30-35 took part in the study. We did not form a control group, but studied the same contingent of women before and after the experiment. Strength fitness training took place twice a week. Research results. The morphological indicators of women aged 30-35 at the beginning of the experiment were determined: height, body weight, body mass index. It was found that women had body mass index values within the normal range: from 19.2 to 20.6 kg/m². Average group indicators of women's physical fitness were analyzed according to the data of the coefficient of variation. A low dispersion of the results was determined (V<11%), which indicates the homogeneity of the sample. A strength fitness program has been developed for women aged 30-35, taking into account initial indicators of physical fitness, morphological indicators, state of health and interests. The program is designed for eight weeks of training. The structure and content of each workout is revealed. Load components are provided: exercise duration, number of sets, amount of weight. It is planned to gradually increase the weight of the additional load and complicate the conditions for performing strength fitness exercises. The strength fitness training program included exercises on cardio machines and joint gymnastics (warm-up), exercises on strength machines, with additional weight and with the weight of your own body (the main part of the training) and stretching exercises (cool down after training). The individual indicators of women's physical fitness after the end of the pedagogical experiment were determined again. The retest program included the same tests as at the beginning of the pedagogical experiment, but in more complicated conditions and/or with an increased weight of the additional burden. The dynamics of improvement of individual indicators of women's physical fitness under the influence of the developed strength fitness program were analyzed. Practical implication. The practical significance of the research results is in the ability to improve indicators of physical fitness, in particular strength endurance of various muscle groups, of women aged 30-35 with the help of strength fitness exercises. In this regard, the developed strength fitness program can be recommended for implementation in a fitness club. Value/originality.The scientific value of the research results is in the development of an effective program of strength fitness for women of the first mature age.