September 14-16, 2018 in m.Ustuu-Khuree, Dzun-Khemchiksky kozhuun Orienteering competitions "Cup of the Orienteering Federation of the Republic of Tyva-2018" dedicated to the anniversary of A.S. Oidup will be held. Competition starts at 12:00 pm. Travel up to 7 km of the road Chadan - Bazhyn-Alaak, then to the Ustuu-Khuree temple complex.

Competition program

September 14
9.00-13.00 Registration of participants.
13.00 "Sports labyrinth", training
17.00 Briefing on the type of competition at night
19.30 Orienteering competition at night for groups МЖ-18;21; Veterans - personal, for groups МЖ-14; 16 - team (4 people, at least 1 girl). (participants must have flashlights)
September 15th
9.00 Cross - sprint (15-20 min)
14.00 Cross - classic (35-40 min)
17.00 Awarding of the winners of individual competitions
18.00 Competition program
16 of September
9.00 Cross - choice (60 min)
13.00 Awarding the winners, departure

Location Directions On-line registration Maps Protocols

About you move to the CP

There are many options for the location of the point landmark, on which the checkpoint is located, relative to other landmarks. And for each case, the orienteer must use the most rational way of moving from the binding to the control.

How to learn how to quickly reach the CP with guarantee?

The first and most natural way is to start more often. There will be experience, intuition. But it is just as long and not very successful as learning to read without knowing the letters. You must first learn for yourself a certain set of techniques.

An infinite number of situations near the control can be divided into separate groups of situations that are similar to each other and require the use of approximately the same techniques to capture the control. For example:

The checkpoint is located near a point landmark;

The checkpoint is located near the areal landmark;

The checkpoint is located near a linear landmark;

The control is located at the end of a linear landmark, etc.

Let's take a look at some of the most common situations.

1. The landmark with the checkpoint is located near the intersection of the road with the clearing. The distance from the binding to the control point is within 100-200 m. Let's designate it as control point 2. We ourselves are at control point 1.

From CP 1 to the binding (crossing the path and clearing), we get roughly choosing the direction and with a high speed of running. On the binding, we estimate the direction and distance as accurately as possible and follow to CP 2. At the intended point, we stop and quickly look around. If we are within sight of CP 2, we detect it.

What is the probability of hitting the CP on the first run?

Assume that the visibility radius of the checkpoint is 10-15 m due to tall grass and bushes. When counting the distance in running, we inevitably make a mistake in distance, we may not run or run across. An error zone is formed, shown in the figure in orange. There is also a mistake in the direction: we can go to the right or to the left. As a result, having counted the required number of steps in the chosen direction, we find ourselves, if we are lucky, in the control zone of visibility, outlined by a dashed line (conventionally depicted as a circle), and if we are not lucky, then inside a complex figure covering the visibility zone. Let's designate the visibility zone

S 1, and the "bad luck area" - S 2.

With a highly qualified orienteer, errors in direction and distance are smaller, and S 2, as a rule, is always less than S 1.

In any case, if the athlete is sure that he is in the vicinity of the control, he should not leave this place. Perhaps there is an additional landmark nearby and it would be logical to use it.

2. The landmark with the CP is at a distance of 50-100 m from the linear landmark. The starting point is quite far from this linear landmark (300-500 meters or more). There are no clearly defined bindings along the length of this linear landmark. In the figure, the starting point from where you need to get to the checkpoint is the intersection of the road and the clearing.

We estimate the distance to point A and the possible error K when running this distance. We subtract the segment K from the distance to point A, and the remaining number shows how much you need to run along the clearing (to the conditional point B). Having overcome the distance corresponding to this number, we know for sure that we did not reach the KP area. We turn into the forest perpendicular to the clearing, pass a distance equal to the distance from the clearing to the checkpoint, turn again and move parallel to the clearing. We pass the distance K and go to the area of setting the command post.

3. The landmark with the control is located at a distance of 50-100 m from the linear landmark, and our starting point is 200 m or more away from the linear landmark. We will move to the control approximately perpendicular to the linear landmark. There are no clear, far visible linear landmarks on the path of movement, making it easy to control the direction.

If we run in azimuth straight in the direction of the control, we will not know at the clearing whether we are on the right or left from the direction to the control. Therefore, in such cases, it is recommended to deliberately deviate to the right or left. In this case, going to the field, the orienteer knows where he is relative to the control point. It is clear that further you need to go deeper into the forest at a distance from the clearing to the checkpoint and continue moving parallel to the clearing in the right direction

Start-KP 1 - accurate movement in azimuth;

KP 1-KP 2 - approximate movement in azimuth;

KP 2-KP 3 - proactive movement;

KP 3-KP 4 - running in the "bag";

KP 4-KP 5 - movement along the chain of landmarks;

KP 5-KP 6 - use of linear landmarks with accurate positioning;

KP 6-KP 7 - use of linear landmarks;

KP 7-KP 8 - use of forks with a sharp turn in the road;

KP 8-KP 9 - horizontal movement;

KP 9-KP 10 - direct intersection of contour lines;

KP 10-KP 11 - exit to the KP on the slope;

KP 11-KP 12 - use of the front peg;

KP 12-KP 13 - use of the back binding;

KP 13-KP 14 - use of a braking reference point;

KP 14-KP 15 - the same with inaccurate exit to the KP;

KP 15-KP 16 - combined way of movement.

The choice of the path of movement

The chosen path must meet the following conditions:

The shortest;

Reliable in terms of orientation;

Providing speed of movement;

Not requiring excessively frequent access to the card;

Does not require excessive expenditure of effort; - safe.

And in total, the chosen path should make it possible to run from the checkpoint to the checkpoint in the shortest possible time with the minimum expenditure of effort.

All of these requirements are in conflict. For example, the shortest path passes through impenetrable thickets and swamps. A path that does not require repeated reference to the map can pass through a clearing crossed by hills and deep ravines. The path that ensures the speed of movement passes along ring roads, increasing the distance by 2-3 times. So the choice of the path of movement is the art of compromise, where you have to sacrifice part of some qualities for the sake of winning in others. You can not sacrifice only one thing - safety! For example, you cannot choose a path through an impenetrable swamp or where you have to go down from a cliff

1. Be able to see the main thing

In a sports card there is a concept of a unit of information. These are landmarks, their parts, combinations - in a word, everything for which there is, as they say, "catching the eye." On most units of information, you can put a CP. For example, the smallest clearing that can be depicted on a map is a unit of information. Large rectangular clearing - 9 units of information (4 corners, 4 sides, yellow area paint).

On one square kilometer of the map, there are usually several dozen units of information. An orienteer, when working with a map, has to constantly memorize sections of the map one after another. It is clear that it is almost impossible to consider and remember everything that is drawn. Yes, this is not necessary. It is important to learn to highlight only those landmarks that are key points when choosing a path. With a large saturation with maps, it is necessary to be able to apply such a mental operation as generalization, i.e., isolate the most necessary objects on the map, ignoring insignificant elements. And, on the contrary, with a map that is poor in reference points, it is necessary to use the principle of detailing, taking into account even seemingly insignificant, inconspicuous details.

2. Patterns of geometry and speed

Often the forest is divided by clearings into rectangular shapes. If the shortest path runs along the diagonal of the square, then the path along the clearings, which are two sides of the square, is 41% longer. If the shortest path follows the diagonal of a rectangle that is half a square, then the path along the clearings will be 34% longer.

Therefore, the orienteer chooses a detour along the sides of the square only if he assumes that the diagonal path due to poor passability will increase the time by at least 50-70%, that is, 1.5-1.7 times. After all, you need to remember that there is rarely an ideal road on the clearings. Sand, wet slippery grass, broken ruts, thickets can impair patency and increase running time.

When passing a distance with a large set of altitudes, you need to know the following: climbing 15 m is equivalent in terms of energy costs to running at an average pace of 200 m on a flat area with dense ground.

The choice of option largely depends on the level of preparedness of the orienteer: the more physically strong he is, the more profitable it is for him to choose more direct paths.

3. Degree of reliability of landmarks

Suppose you have a choice: run a long stretch through the forest along a hilly ridge or along trails, but all these trails form a whole network. It is difficult to immediately say which is faster, but the fact that using landmarks is more reliable than some trails is for sure.

Landforms, large rocks, banks of water bodies will not change in a few years. And the network of trails, the degree of patency of the terrain, small glades, artificial structures, the boundaries of swamps may change. The appearance of landmarks may also change with the change of season. The area is best viewed in early spring, while there is no foliage. In autumn, small trails are masked by fallen leaves.

4. Decrease in speed under the influence of distance conditions

Elongation coefficients of running time for different conditions relative to the time spent on the same segment of the path on a smooth road with good conditions for the adhesion of shoes to the ground surface:

Travel conditions Time increase factor Good, smooth road 1.0 Path 1.1 Wet clearing, sand 1.2-1.4 Forest without underbrush 1.2 Loess with undergrowth 1.4-1.8 Climb 50 m per 1 km. 1.5 Impenetrable area, swamp, arable land 2.0 Impassable area 3.0-5.0

(From the book of Shirinyan A. A. and Ivanov A. V. “Modern training of an orienteer.”)

The principle of achieving the goal as soon as possible.

The fastest option should be chosen (that is, the option with the smallest equivalent length). Exceptions to this rule may be due to the application of other principles described below, mainly the principle of orientation reliability.

The principle of orientation reliability.

Options that can lead to orientation errors should be avoided. For example, if you have a long azimuth travel in poor visibility and no reliable reference points, which can lead to significant deviations when running in a given compass direction, it is desirable to look at alternative options.

The principle of risk reduction.

Options that look questionable in terms of patency should be avoided. So, for example, even a narrow strip of 100% "green" can be absolutely impassable. The same applies to impenetrable rocks and swamps, water barriers, soil cliffs, and fences. If possible, large spaces marked with a second gradation of patency (raster or hatching) should be avoided, since, according to the description of these conventional signs, the speed of running inside such areas can be reduced by 80%. which corresponds to a five-fold workaround.

The principle of economy.

If there are two more or less equivalent options, you should choose the one where running conditions require less energy consumption, that is, there are no steep ascents and descents, difficult areas and other natural obstacles, in other words, a more convenient option for running. This principle should not conflict with the principle of achieving the goal as soon as possible - a more convenient option should not differ significantly in transit time from the fastest one.

The principle of taking into account individual characteristics.

Every orienteer has their own strengths and weaknesses. One has good strength qualities, easily runs uphill and through the swamp, the backwater likes to run on roads, the other, on the contrary, has good track and field training and quickly runs along the road, but does not like to overcome areas of dense vegetation and blockages in the forest. The third one can be a relative "slow-moving", but it almost does not lose time when running through the windbreak thickets. And finally, there are well-trained athletes who do not get lost in any situation. Naturally, each of them will choose such an option on which he will best show his strengths and hide his weaknesses.

The choice of option also depends on whether the orienteer is at the beginning of the path, while he is still running with fresh energy, or closer to the end, when general physical fatigue begins to affect. In the latter case, one must strictly observe the principle of economy and try to avoid areas that require great physical effort.

Algorithms for choosing options.

Algorithm for choosing an option on slightly rugged terrain with relatively good cross-country ability:

1. First of all, we evaluate the shortest (direct or relatively direct) option.

2. If this option is acceptable, just in case, we quickly evaluate workarounds. We stop at them only if they give a fairly obvious advantage.

3. If the direct option is inconvenient for running (or problematic in terms of orientation), we take a closer look at the bypass options. We stop at the direct option only if the alternative options look even worse.

Algorithm for choosing an option in a mountainous area:

1. First of all, we find and evaluate the option with the smallest climb.

2. If this option is not too long, we consider it as the main one, but just in case, we evaluate other options. We stop at them only if they give a fairly obvious advantage, perhaps due to more comfortable running on the roads.

3. If the shortest climb option is too long, uncomfortable to run, or difficult to navigate, aggressively look for other options. We stop at the first (with the least climb) only if the alternatives look even worse.

Algorithm for choosing an option in conditions of poor cross-country ability:

1. First of all, we find and evaluate the option that passes along the roads or the most “clean” sections.

2. If this option is not too long, we consider it as the main one, but just in case, we evaluate other, shorter options. We stop at them only if the patency of the sections through which the variant passes is quite satisfactory. We completely discard dubious options, for example, passing through 100% "green".

3. If the main option is too long or problematic in terms of orientation, we aggressively look for other options. We stop at the first (the most convenient for running) only if the alternative options look even worse.

Remember what has already been mentioned more than once: a good course leader will always plan the course so that the most technical option is the fastest. Improve your technical skills and boldly go for such options.

Tactics for passing certain sections of the distance

1. Start of the race. The tactics of taking the "first CP":

Taking the first CP is the key moment of the distance. Don't be in a hurry to reach it. Winning a few seconds at the first CP does not solve anything, but you can lose a lot on it, or even all at once.

On the way to the first checkpoint, it is necessary to solve several tasks at once: “working out” the body, “entering” the map, getting to know the features of the map, the terrain, the nature of the distance planning and setting the checkpoint. It is necessary to assess the conditions of visibility and passability, which may also have a seasonal character. From here follow the recommendations:

Do not go to the maximum speed mode right from the start;

Choose the option that allows you to get as much information as possible on the terrain and visibility on the way to the first checkpoint, while avoiding unnecessary risk;

Refer to the map more often, understand in detail what and how is indicated on it; — try to quickly adapt to the scale of the map;

Pay attention to the style of the relief on the map;

Do not set yourself the task of catching up with the athlete who started in front of you, even if this is your main competitor.

2. "Key" stages:

Some stages in a course may be of particular importance for achieving a high score, especially the so-called "decisive option stages". Winning (or, conversely, losing) due to the choice of an option at such stages can reach several minutes.

Try to identify such stages in advance (usually long and extra-long stages) and analyze them as soon as possible, for example, when running on the road, when you have some pause in orienteering.

If you do not have such an opportunity in advance, carefully consider the choice of option directly at the previous checkpoint. At the same time, measure the time spent on choosing an option with the losses that you may have as a result of choosing a path that is not the most optimal. If we are talking about the possibility of gaining 20-30 seconds by choosing an option, you should not spend more than this time choosing a path.

3. The final part of the distance:

The final part of the distance often turns out to be decisive in the struggle for a high result, and physical fatigue begins to play a special role here. It is more about psychological moments, such as maintaining an extremely high level of concentration against the background of fatigue, abstracting from the participants running nearby (closer to the finish line, the distances of different classes converge and the number of “neighbors” increases), however, there are some tactical nuances.

The key to success here can be the choice of the most reliable options and methods of orientation. Gather the rest of your strength and cover the final part of the distance at high speed, while respecting the principle of safety. Remember that the last checkpoint is most often located in a relatively open area with good visibility, besides, the finish line can serve as reliable insurance.

"Give it your all" at the finish line is necessary if you are fighting for a high score. In this sense, the example of the short distance of the 2000 World Cup final is indicative, when Valentin Novikov, 400 meters before the finish line, was on a par with the leader, but, having lost at the stage to the last CP, as well as at the finish line in total about 8 seconds, showed only the fourth result. . Most likely, he simply did not have enough strength at the finish line, because for 1 km. before the finish line, he lost about 20 seconds and lost the lead, then with the help of super efforts he restored the “status quo”, but in the last 400 meters he was simply left with strength.

"Secrets" of the orienteer.

1.Do not exceed fast travel. Each person, depending on his physical and technical training, has his own "critical" speed. If it is exceeded, fatigue quickly sets in, the clarity of reading the map disappears, the orientation technique worsens, and even control over the direction of movement is lost.

2. Before leaving the point of your standing, you need to ask ce6e a question: "What is the anchor point at the end point of the route?" and answer it - determine the landmark from which the exit to the goal of the movement will be made and set the path to it on the map.

3.If from the first call it was not possible to get to the end point of the movement, then you don’t need to rush from side to side, you need to carefully examine the area around, clarify the legend (pictogram) of the checkpoint. If there is confidence that the "binding" is taken correctly, you need to repeat the entry. If a mistake was made, then you need to exit to a new binding and make an entry from it.

4. Making a mistake and wasting time, there is no need to try to make up for lost time by accelerating the process of orientation. We must remember about the "critical" speed.

5. No need to be distracted when solving indicative tasks from calm and patient reflection, not to listen to the advice of passers-by, spectators and rivals.

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Smolensk State Academy of Physical Culture, Sports and Tourism

Faculty of distance learning

Department of Tourism and Orienteering

abstract

By discipline: "Topography"

on the topic: "Orienteering as a sport and its classification"

Performing student:

Novikova D.A.

1 course, group No. 6

Teacher:

Braitseva V.A.

Smolensk 2015

Introduction

Orienteering is one of the few sports in which the participants of the competition act purely individually, out of sight of coaches, judges, spectators and even rivals. Therefore, to achieve the goal, high psychological preparedness, manifestation of perseverance, determination, courage and self-control are necessary. It has been established that under the influence of orienteering classes, the volume and switching of attention, visual-figurative memory are significantly developed. Features of orienteering are the most organic combination of physical and mental principles in it, its exceptional effectiveness as a way to relieve nervous stress from the human body, as well as a physical culture and health tool for people of all ages. According to medical research, orienteering occupies one of the first places among all sports in terms of the amount of oxygen consumed per 1 kg. the weight of an athlete, and in terms of mental stress is second only to chess. In no other known sport are such qualities necessary for a person as independence, determination, self-discipline, perseverance developed as quickly as in orienteering. achievement of the goal, the ability to control oneself, to think effectively in conditions of great physiological stress, to organize one's life in the field.

It is no coincidence that the majority of schoolchildren who regularly go in for orienteering noticeably improve their academic performance, they become more collected and disciplined. However, in order to maintain interest among those involved in orienteering, it is necessary to participate in competitions as often as possible, achieve results, improve their sportsmanship, and for this, well-organized competitions are needed. Their success is largely determined by careful, competent preparation: choosing an interesting piece of terrain unfamiliar to athletes, preparing a high-quality sports map, planning interesting distances that correspond to the age abilities and qualifications of athletes, as well as the work of referee teams during competitions.

1. The healing value of orienteering

A variety of forms of tourism, its positive impact on the human body allow it to be used as a means of physical education, starting from primary school age. Excursions, weekend trips, power and categorical trips are one of the methods of extracurricular work.

In the programs of general education schools in school-wide physical culture and sports events, monthly days of health and sports, intra-school competitions, a large place is given to tourism. Tourist rallies of various ranks have become a tradition.

Many class teachers end the school year with weekend hikes, involving parents, former students, in their conduct. Camping trips become holidays of nature and health for children.

There is a system for organizing work on tourism with children. It publishes a large amount of educational and methodological literature on tourism, organizes republican competitions not only for schoolchildren, but also for teachers.

Each region has a regional center for children and youth tourism. In rural and urban areas, student creativity centers and tourist centers operate. tourist clubs. Teachers of additional education work with children on many types of tourism.

2. History of the development of orienteering

Man's love for wandering originated in ancient times. The ancient Greeks and Romans traveled to experience nature and culture. The outstanding philosophers Aristotle, Democritus and others in their treatises on education pointed out the need to "visit nature", to know it in direct communication. Travels of the Greeks in the VI century. BC. in ancient Egypt with its rich history, the splendor of architectural structures were not uncommon. Heading to Olympia for the Olympic Games, the Greeks watched the life of their country.

In the Middle Ages, during the heyday of Christianity and Islam, another large category of travelers appeared - pilgrims, wanderers in holy places.

Representatives of the Renaissance M. Montel, T. Mor, F. Rabelais saw travel as a means of physical education of young people. Teachers of Western Europe of the 18th century. considered travel as a way to develop the most necessary skills and abilities. J.-J. Rousseau saw campaigns as a means of patriotic education and health promotion.

At the end of the XVII - beginning of the XVIII century. in European countries, when studying certain subjects, teachers began to use walking tours and trips to places rich in various attractions in their work with students. This simplest form of travel is called excursions.

The current situation in the field of tourism

Until 1990, amateur tourism as a social movement was implemented through a system of tourist clubs under the councils for tourism and excursions at the level of the Union republics, territories, regions, administrative regions, tourist sections of large enterprises, institutions and educational institutions.

Work with children was carried out in the system of centers (sections) of youth tourism, which then numbered 120. They were financed by public education authorities.

At present, the former sports tourism management structures have largely ceased to exist. The state budget, the budget of trade unions and sports organizations have been significantly reduced, and in some places they do not provide any assistance to health and sports tourism at all.

The number of tourist clubs has decreased. Moreover, a significant number of clubs have lost their premises and are working on a voluntary basis. Territorial federations of sports tourism continue to operate on the basis of clubs as public organizations. It is informationally and methodically connected with the system of youth tourism. The movement closely interacts locally with other sports and youth movements: mountaineering, scouting, military-patriotic, etc.

Despite all the economic difficulties in the country, sports and health tourism has passed the critical point of its decline and a positive trend has been outlined in its development. This became possible thanks to organizational, methodological and financial support from the state committees for physical culture and tourism at all levels, as well as the initiative of the leaders of sports tourism federations and clubs. The main reason for the beginning of the rise of the tourism industry is the desire of socially unprotected segments of the population to solve the problem of their recreation and a healthy lifestyle in a cheap and effective way. In the territorial state committees, there is a steady process of creating full-time departments involved in the development of sports and health tourism.

The Ministry of Emergency Situations shows great interest in the tourist movement as a source of personnel and the scope of the latest equipment for action in extreme situations. Many of its staff members are masters of sports and sports tourism instructors.

3. Types of orienteering

Orienteering is a sport in which participants, using a map and compass, must pass checkpoints located on the ground. The results, as a rule, are determined by the time of passing the distance (in specific cases - taking into account the penalty time or by the number of checkpoints passed).

Competitions may vary:

1) according to the method of movement:

Running (summer orienteering, abbreviated as O); - on skis (ski orientation - L O);

On bicycles (cycling - VO);

With other means of transportation;

2) by the time of the competition:

Daytime (during daylight hours);

Night (at night time);

3) on the interaction of athletes:

customized;

Relay (team members pass their stages sequentially);

Group (two or more team members run the distance together);

4) by the nature of the offset of results:

Personal (places are determined for each participant);

Personal-team (places are determined for both each participant and the team);

Team (places are determined only by the team);

5) according to the method of determining the result of the competition:

Single (the result of a single competition is the final result);

Multiple (combined results of one or more tracks covered during one or more days of the competition - the final result);

Qualifying (participants pass one or more qualifying tracks to get to the final);

6) along the length of the distance:

Super short (park sprint - PS);

Short (sprint); shortened;

Classic; elongated;

Superlong (marathon orienteering - MO). Competitions are held in the following types of orienteering:

1) orientation in a given direction (ZN);

2) orientation by choice;

3) orienteering on a marked track;

4) relay races for all types of orienteering.

4. Competition system and rules

Tourist competitions should begin with a solemn parade. The opening scenario must be thought out in advance.

The construction site should be decorated with flags. It is desirable that the participants have full dress uniform, and the main panel of judges - sleeve insignia. You can invite veterans of war and labor, military personnel, provide for the laying of flowers and garlands at the monument or obelisk in honor of the fallen during the civil or Great Patriotic War.

After the flag is hoisted, full power passes to the Chief Judge, who represents the Chief Jury.

When holding competitions, the organization of rich and interesting leisure is of great importance. You can hold a bonfire, evenings of friendship, amateur songs, a disco, a meeting with interesting people, a concert of invited children's groups, comic relay races, mini-football, show a feature film, videos of competitions, etc.

Even on competition days, judges should consult with competitors and team captains, involving senior judges for individual events. It is also necessary to work with adult leaders who, while participating in meetings, sometimes ask few clarifying questions, fearing accusations of incompetence, and, accordingly, do not convey all the information to the participants.

It is important to think over the scenario of rewarding teams and participants at the end of the competition. Do not skimp on this, the winners and prize-winners in the individual championship up to the sixth place can be awarded at least with diplomas or certificates. Various organizations should be involved in the establishment of special prizes in addition to the main awards. It is necessary to decide which of the guests to involve in the presentation of awards, but the main prizes and awards must be presented by a representative of the host organization.

One of the main issues is ensuring the safety of the participants in the competition. The composition of the main panel of judges should include the deputy chief judge for safety, who is obliged to take part in taking the distance, checking equipment, especially non-standard, amateur. The closest attention should be paid to the organization of bathing in reservoirs and duty at night. Police officers and team representatives are involved in the duty.

Before the competition it is necessary to explain to the participants what boundaries the competition area has. If the boundaries are not marked, you need to artificially emphasize them. For example, hang bright markings along a clearing or road. Each participant should be explained what to do in case of loss of orientation. If he is still lost, the chief referee and the distance service must immediately organize a search, for which it is necessary to have a radio car.

It is important to organize information. Stands with it are placed so that the participants standing by them do not interfere with the competition. At major competitions, a team of two or three judges is allocated who organize timely information: the regulation on the competition, the conditions for its holding, starting protocols, preliminary and final results, a security service memo, rules of conduct in nature, the schedule of transport, buffets, kiosks and etc.

5. The method of applying physical activity for young athletes

The game is of great importance for the physical education of children. During the game, issues of health promotion and the development of various motor and vegetative functions are successfully resolved. The emotionality of this type of exercise is also a positive factor; Being a means of developing motor activity in children of different ages, the game allows you to create a positive emotional upsurge in them, develop a sense of freedom of movement. During the game, large muscle groups are involved in work (as a result of running, walking, jumping, various positions of the body). As a result of frequent switching, changes in muscle tension, the game is a means of versatile development. In the course of games, vision, hearing are improved, the motor apparatus is exercised, fine coordination of movements, the ability to maintain balance, etc. are developed. The game for children is always a source of joy, it has a great educational value. During the game, opportunities are presented for analyzing the behavior of children.

The harmonic development of the motor apparatus is achieved with the help of physical exercises that affect various aspects of the motor function of children. In childhood, it is important to widely use exercises to develop speed and agility. At the same time, in the process of physical training, exercises for speed and agility are gradually associated with permissible exercises for strength and endurance. Such construction of training provides comprehensive physical development and expansion of motor experience. Exercises for strength and endurance, of course, should be minimal, which eliminates significant long-term stress. Classes with children require a careful approach to the dosage and nature of physical activity due to the high level of development of motor activity of adolescents and some lag in the development of certain vegetative functions. Children during this period show a great desire to achieve sports results. Many of them, not commensurate with their strength, at any cost, often to the detriment of health, strive to defeat their peers or fulfill the standard of older comrades. The psyche at this age is very unstable, the reaction to comments is painful. Up to 12-14 years of age, it is advisable to predominantly use exercises that require relatively complex coordination, and a strict dosage according to the intensity and duration of exercises for strength and endurance. At an older age, it is necessary to gradually develop the qualities of strength and endurance in 9 dosages that do not cause overstrain, combined with an improvement in movement technique. In childhood, the transfer of static loads can adversely affect the body. Exercises that develop significant strength and cause long-term static efforts can be used during training at the age of 15-17 years, when autonomic functions reach a high level of development. For teenagers, exercises with heavy weights that exceed their own weight are harmful. Expedient exercises with loads that make up no more than half of the weight of the exerciser in absolute value. Strength exercises with overcoming the resistance of their own weight represent a large load. Children 8-9 years old relatively easily cope with a load equal to 1/3 of their own weight, children 12-13 years old - with a load equal to 2/3, and at 14-15 years old - 3/4 of their own weight. Only by the age of 16, young men are able to lift and carry a load equal to their own weight. It is important to take all this into account in classes with children and young men, avoiding loads during physical exercises that would cause an overstrain of the strength of those involved. Like strength, the speed of movements develops unevenly. Starting from the age of 15-16, you can pay more attention to the development of both speed and speed endurance. Young athletes successfully master very complex exercises performed at a fast pace. For successful learning, mastering the elements of movements and their correct coordination is of great importance.

In classes with children and young men, a number of special exercises are widely used that contribute to the development of speed of movement. Applying these exercises, it is necessary to alternate them with muscle relaxation exercises. In childhood, it is important that a significant part of the exercises be performed with a large range of motion with maximum relaxation of the muscle groups that are not involved in the work. Muscle relaxation can be developed to a very great extent. Thus, it was found that athletes of the highest ranks and masters of sports can, to a much greater extent than untrained athletes, relax their muscles after exercise. Of great importance is the systematic training in the ability to relax after such exercises that cover large muscle groups. Unfortunately, in classes with children, little attention is paid to the ability to relax. Of great importance for physical education is the development of the so-called general endurance, which characterizes a person's ability to perform work of moderate intensity for a long time. When developing endurance in adolescents, it is important to gradually increase the load, using a uniform and variable pace of exercise. In all periods of childhood and adolescence, the development of dexterity is of great importance, which is an important part of a variety of motor skills. For children and youths, loads of great intensity are harmful, even if at first glance they seem feasible. During the period of growth and formation of the organism, the coordination of various motor and vegetative functions of the organism is still far from perfect.

An important factor when working with children and young men is to take into account gender, age and physical fitness. Starting from 10-11 years old, classes for boys and girls are conducted separately, especially in such sports as athletics and sports games. In the methodology of classes, the peculiarities of the development of the female body are carefully taken into account, classes are built with this in mind. For example, they do not use exercises that require a significant manifestation of strength and tension. At the age of 14-15 years, most girls, compared with boys, have a tendency to more pronounced weight gain. In this regard, a number of aspects of the motor function are poorly developed. Therefore, it is advisable to give during this period more often exercises associated with relatively long work. causing increased energy consumption, as well as supporting the speed of movements and improving their coordination. Of great importance in the pedagogical process is the education of students' abilities to overcome difficulties in achieving sports results. Volitional qualities in children and young men are brought up in the process of wrestling with a strong opponent, in difficult and often unusual conditions. In the event of a defeat, the athlete must find the main reasons for what happened, not refer to secondary factors, if only to justify himself to himself and his comrades. Education in competitions and in estimates in children the ability to mobilize their forces, to fight to the end, even with a clear advantage of the enemy, is an important aspect of volitional training. At the same time, a sense of respect for the opponent should be brought up, the desire to fight only in an honest way.

sports orienteering sports classification

6. Technique and tactics of school orienteering

A few tips for professional training of young athletes. The development of professional skills must be instilled already in the process of competition. Any competition usually ends with the success of some and the defeat of other athletes. But, unfortunately, the habit of giving all attention to the winners has already become stronger in sports life. But after all, among the losers there are also many talented athletes who, for various reasons, did not realize their potential in a particular start. However, often coaches pay almost no attention to losers, escaping with the conclusion that the reason for the loss is their poor volitional preparedness. This is the simplest, but far from the most correct explanation for the breakdown. And it is the coach who needs to thoroughly (professionally!) understand the reason for the poor performance of his student. If the breakdown is based on errors of a methodical, tactical, technical nature or irrational preparation / from the start, the coach needs to explain to the athlete the reason for the failure in a calm, analytical conversation and outline ways to eliminate the shortcomings. At the same time, “work with losers” must begin immediately after the competition in order to relieve tension and create a new incentive for further activity. If the reasons for the breakdown are associated with a violation of the regime, discipline, slovenliness, then a different approach is needed - a rather strict analysis of behavior, attitudes towards training, competitions. It is important to emphasize that the development of professional skills and abilities should occur continuously and consist of training an athlete in behavior at competitions, during preparation for them, during training sessions and on days of relative rest.

One of the factors of professional training is planning and accounting in the training system. But, as a rule, young athletes do not keep a diary. Hence the conclusion: such athletes have very vague ideas about the annual training plan, about the list of starts and their ranking, about the control standards for physical training, about the dynamics of the training load in the annual cycle. Keeping a diary and its subsequent analysis will help the athlete fully reveal the connection between sports achievement and the volume of exercises in training, and thereby cultivate in himself the quality that we call sports diligence. It also happens that an athlete keeps a diary, but records in it only the qualitative indicators of training, without their analysis, records of well-being, sensations, “tuning” of propulsion systems. But the diary will be useful only when data related to well-being before and after training and competitions, pulse before and after training, during rest, degrees of fatigue, results of fulfillment of control standards, self-assessment of activity, results of medical examinations and examinations are entered into it. and most importantly - a detailed description of the behavior and tactics of performance in competitions.

The ability to compete is achieved by modeling the conditions of the competition, using the method of training in the conditions of the "battlefield" in training. The ability to overcome great difficulties in training sessions, or they can meet in competitions, and especially participation in training competitions and assessments of certain tasks, is one of the effective ways of special training. The most important setting before the competition is the correct motor mode. It has been noticed that some young athletes in the last days before the start “passively” rest, and the coaches plan just such a rest for them, forgetting that it contributes to the “cooling down” of the athlete and does not contribute to maintaining optimal neuromuscular tone. Often, after 6-10 hours of sitting in a bus, plane, athletes prefer to rest in bed, while it is known that an “active” warm-up during this period is more useful. This is especially important to consider when moving to a competition venue that is very different from the usual time zone and temperature regime. Daily warm-ups will contribute to a faster restructuring of the body to a new biological rhythm. An important aspect of the work is the education of young athletes' confidence in new distances. Often, young athletes, getting into national teams, do not want to train with new (temporary) coaches, since their permanent mentor gave them just such an attitude. But work with a new coach at certain stages of training always enriches the athlete, allows you to gain new knowledge, skills, experience accumulated by previous generations. At the same time, stubborn resistance to the implementation of adjusted training programs proposed by more experienced mentors leads to the isolation of the athlete, to his nervous tension, which ultimately affects the correct approach to a major competition and the effectiveness of the performance. A personal trainer who is not available in this particular situation cannot foresee all the features, and some do not have the necessary experience in leading to major competitions. All this requires making the necessary changes in training plans and competition tactics. Therefore, young athletes should always be educated in a spirit of goodwill towards new mentors.

The most important task is to cultivate an attentive attitude towards health. This should be expressed in the development of the need to undergo a systematic medical examination, timely treatment of injuries and diseases associated with training and competitive activities. A young athlete must have certain knowledge on the prevention of colds, injuries of the musculoskeletal system, the structure of rational nutrition, and even more so, be aware of the inadmissibility of smoking, alcohol, drugs and various stimulants. This is helped by the upbringing of the skills of strict implementation of the regimen of study, rest, and training. The growth of sportsmanship is also facilitated by strong skills in the necessary hygienic regime (sleep, water procedures, a bath, the use of clean sportswear, shoes without structural defects and fitted to the figure and leg, timely changing into “civilian” clothes after classes and competitions).

In conclusion, one should dwell on the education of attitudes to undergo examinations (tests) aimed at determining the state of preparedness of an athlete. In the modern system of training, this is one of the elements of sports form management and leading to the main starts of the season.

7. The content of physical training classes for schoolchildren in the orienteering section. Self-monitoring of the orienteer and keeping a diary

Technique is the methods of working with a compass, measuring distance, moving along areal and linear landmarks, maintaining direction, overcoming obstacles, etc.

Tactics is the choice of certain techniques for passing specific sections of the distance.

The number of technical and tactical techniques is accumulated by an orienteer with experience in participation in competitions. To do this, you need to keep a diary and record both successful and unsuccessful finds. Successful ones - to work out in training and use in the future, and unsuccessful ones - to get rid of faster.

Techniques in orienteering

Map reading is an important technique. Especially beginners spend a lot of time on it. Looking at the map, behind the conventional signs one must see the area, looking at the area - to see the map. Quick reading, and most importantly, understanding the map should be constantly practiced in training. After training, during the “hitch” run, it is advisable to read any abstract card on the run. You need to learn to understand and read a map with any landscape: terrain with ravines, small hills, large relief, floodplain, with a dense network of roads, etc. Beginners start by reading the map while walking, masters read the map, almost without slowing down their running speed. When moving around the terrain with reading the map, you need to use the technique using the thumb (TP): at the start, the athlete holds the map in such a way that the thumb of the left hand is located along the intended direction of movement, and the nail marks the starting point. Having stopped at some point in the distance and having determined its location, the finger is moved to the appropriate point. And so throughout the entire distance. This technique helps to significantly save time: there is no need to look at the entire field of the map and look for your location on it at each stop.

Determining the azimuth of movement on the map. It should be clarified that sometimes a "rough" azimuth is needed, and sometimes a "fine" one. "Rough" azimuth is used when entering a large areal or linear landmark. When determining it, you need to orient the map and stand facing in the direction of travel. The map can be oriented in different ways: along the lines of the terrain, along the sun (knowing that at noon it is in the south). The removal of the "accurate" azimuth is carried out by applying the compass to the map, rotating the compass ampoule with risks, etc. This technique must be brought to automaticity and used on the move. First of all, you need to work out the correctness of working with the compass, remembering the mistakes that lead the athlete 180 degrees from the desired direction:

The compass board is incorrectly attached to the "from" and "where" points I'm going;

When installing lines at the bottom of the compass bulb parallel to the meridian of the map, the northern risks are set to the south.

The technique of working with a compass when determining the azimuth can be worked out in the forest, at the stadium, in the gym, arena, etc. The labor expended will be justified at a real distance.

Training exercises:

After a circle around the hall, draw a segment of 8, 12, 16 mm, etc., on a sheet of clean, unlined paper;

Determine the length of the segment in millimeters per eye;

Draw a line in millimeters corresponding to a distance of 150 m, on a scale of 1:10,000, 1:15,000, etc.;

determine the distance in meters along the line in meters on a scale of 1:10,000, 1:15,000, etc.

Measuring distance on the ground. Most often, you have to measure the distance on the ground in pairs of steps. At the same time, it should be remembered that the shorter the step, the more pairs of steps in 100 m. The length of the step depends on many factors, and above all on the emotional state of the orienteer. Exercises for training:

Measure the distance along the road from the fork to the fork in steps, running at different speeds;

Measure the distance when moving in azimuth through a forest of different terrain, etc.

Conclusion

Running technique. The orienteering technique is special. It is due to the specifics of the distance in orienteering: descents, ascents, swamps, stones, windbreaks, nettles ... What an athlete will not meet on his way! This is not the asphalt of a marathon runner and not the tartan track of an athlete. This requires special preparation. The orienteer runs uphill, putting his foot on a full foot, actively working with his hands. The stride is shortened, and to maintain speed, the frequency is increased. Injuries to the legs of an orienteer are rare, he is saved by a special psychological attitude, the athlete's leg is always subconsciously ready for a trick. It is necessary in training to teach to overcome a fallen tree not by a "deer jump", but by saving strength, "pass" over an obstacle, without raising the center of gravity high.

The technique of "taking" the CP. The logic of actions at the stage before the CP should be simple:

Where is it (landmark);

Where am I running from (binding);

Choice of path to bind.

It is in this order that the athlete should reason when planning the passage of the next segment from the CP to the CP. Beginners make this plan after the mark at the next checkpoint. S. B. Elakhovsky advises finding an opportunity to plan a route to the third checkpoint while moving to the second one.

Where is it. It is necessary to look not for the prisms of the KP, but for the place (landmark) where he stands. An experienced orienteer knows how to identify a micropit from a distance: almost each of them has at least a small parapet, which differs in the height of the grass on it. Not a prism, but an anthill can be seen from a distance, not a prism, but the contour of a swamp, you need to look for, and the KP prism in its northern part - here it is.

Where am I running from? The binding should be a clear reference point, preferably in the direction of travel. The main thing is that the binding reference should not become an additional control point that needs to be looked for. Next, select the path to bind. Technique of approach and departure from the CP. A beginner can be distinguished immediately. He will joyfully run up to the control point, if he does not forget, then he will check the number of the control point and the number of the card, he can shift the card to the other hand for convenience, check in. Then he will look for his location on the map for a long time, orient it and, finally, having figured out in which direction the next checkpoint is, he will start moving. Confused at the control, he not only loses precious time, but also helps the opponent find the control, playing the role of a beacon. The master knows exactly from which side to approach the CP and, most importantly, where to leave it. The mark takes 2 - 3 s - and on the way, in the right direction. Some even recommend marking with a composter, which is closer to the direction of leaving the CP.

CP mark. An experienced athlete, approaching the CP, prepares a card in advance for the mark. Many mark the card with one hand, automatically checking the quality of the mark.

All this is worked out in the next workouts. There are composters at the ends of the gym. The athlete at the end of training or as a rest psychologically loses the distance. Having reached the next checkpoint in the map, he, having oriented the map, approaches the composter from the right side and leaves in the right direction. After that, he again moves around the hall, reading the map. There are composters on the training circle. Athletes work out the technique and quality of the mark at competitive speed.

Tourism and orienteering is a sport and activity for everyone. The desire to change places, to travel is inherent in people of all ages. Every year the number of those wishing to spend a vacation or a weekend outside the city, in nature, is increasing. After all, even a short trip along the planned route helps to relieve fatigue, distract from the usual environment, gives a huge boost of vivacity, enriches with impressions.

Not any, even the simplest one-day trip, requires some preparation. You need to be able, for example, to pack a backpack so that everything you need fits in it and there is nothing superfluous. No less important is the ability to navigate unfamiliar terrain, provide first aid if necessary, choose the right place to sleep and make a fire, cook food quickly and tasty in field conditions, keep food longer, distinguish edible mushrooms and berries from poisonous ones, etc. .d.

Tourism and orientation are, first of all, a means of physical education and health improvement of people, potentially contain the possibility of solving a whole range of educational tasks.

Travelers are required to

* follow the instructions of the team leader in a timely manner;

* undergo comprehensive sports and technical training before the start of the campaign and actively participate in its preparation;

* know and strictly comply with the requirements of environmental laws, fire safety rules, water safety rules, ways to prevent injuries, frostbite and provide first aid;

* take care of nature, monuments of history and culture, take an active part in socially useful work;

* promptly inform the leader of the campaign about the deterioration of health or injury;

* Provide assistance to comrades in distress. Tourism and orienteering are of great military and applied importance and are an excellent form of active recreation. Orienteering skills are necessary for specialists in many professions.

The work did not consider actions in extreme conditions. Such conditions are considered the situation when there is a real threat to the health or life of the participants. It is impossible to foresee all situations, as they depend on many factors. Therefore, consideration of the most common of them requires a separate discussion.

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Types of orienteering

Running orientation

Running orienteering competitions are held in a large number of different disciplines, for example: a given direction ("ZN"), by choice ("VO") and even on a marked track ("MT"). World Championships in orienteering running have been held since 1966.

ski orienteering

Ski orienteering competitions are held in conditions of stable snow cover in the disciplines: given direction, marked track.

Orientathlon
(Ski-O-thlon)

A combination of the two previous types. Competitions in a given direction are held using a special map on which ski tracks are plotted, as well as the types of ski tracks in relation to the speed of movement on skis.

World Ski Orienteering Championships have been held since 1975.

Bicycle orientation

given direction
marked track
optionally
in a combination of these species.

The sports map shows the types of roads in relation to cycling speed. The World Bicycle Orienteering Championships have been held since 2002.

Precise orienteering, trail orienteering

The international name is Trail Orienteering (trail-O, also Pre-O, the old name is "trail orientation") - a sport that consists in accurately interpreting the situation on the ground using a map.

During the control time, participants overcome (usually in a given sequence) a distance consisting of points, on each of which several prisms (flags) are located within sight. Participants must determine and fix which of these prisms (flags) on the ground corresponds to the legend indicated on the map and given (possibly none). At the same time, some landmarks available on the ground may be intentionally absent on the map.

The movement of participants is allowed only along the permitted paths (paths) or marked areas of the terrain. The athlete can choose to start either on foot (running), or on a bicycle, or on a single wheelchair driven by hands or an electric motor. The time of passing the distance is not taken into account, the result is determined by the number of correct answers. At some checkpoints called "Time-KP", the time of making a decision is additionally fixed, but even in this case, the time of movement between the checkpoints is not taken into account.

World Trail Orienteering Championships (WTOC) have been held since 2004. Since 2013, the Sprint discipline has been included in the program of the World Championship. The sprint consists of one "Time-KP".

Types of competition

Orientation
in a given direction
("ZN")

It consists in passing the distance in a given order.
At the moment of start (in some cases, 1 minute before the start), the participant receives a map on which the start place, checkpoints are marked, connected by a line that indicates the sequence of passing the checkpoint. The winner is determined by the shortest time to complete the distance.

Competitions in a sports labyrinth (ultrasprint) are held on a small area among artificial obstacles. The length of the distance is 100-500 m, maze maps usually have a scale of 1:100.

Orientation
optionally
("VO")

- is to go the distance in random order.
Before the start, each participant is given a map with marked start, finish and checkpoints.

Passing the distance from start to finish with the required number of CPs/points in the shortest time;
A set of the greatest number of points / CP for the assigned control time.

Checkpoints, depending on the complexity and range, are assigned points, and a penalty is assigned for exceeding the control time, as a rule, by subtracting one point from the result for each full minute of exceeding the control time.

Orientation
on a marked road
("MT")

- consists in the fact that the participant is provided with a sports card with the start place indicated on it. Following the marked route, the participant enters on the map (with a needle or a special composter) the location of the checkpoints that he meets along the way.

At the finish, the judges check the accuracy of determining the location of the control point and charge a penalty depending on the participant's mistake. The penalty may be extra time or penalty loops.

Orienteering on a marked track is mainly found only in Russia and the countries of the former USSR.

Orienteering technique

Before delving into the secrets of orienteering, you must first pay attention one of the "main tools" - the map.

It can be said without any reservations that the map is an orienteer's anthology, because with its help he can find out the nature and features of the area. But to understand all this, of course, you need to "learn to read and write," which means learning to read a map.

Symbols of sports cards

If you know how to read a map, then with the help of it alone you can reach the intended goal and definitely more intelligently than with the help of a compass alone. With the help of a compass, it is true, you can go in the desired direction under any conditions, but without a map you are like a blind man. The map is the most important tool of the orienteer. The best for orienteering is a sports map.

Various conventional symbols are used to designate the objects of the area and its relief on the map. If we consider the map to be an orienteer's anthology, then conventional signs are the alphabet, according to which the orienteer composes single and clear words and sentences in their meaning.

liquid compass

The orienteer's best friend compass. Without it, it would be difficult to get out of the confusing terrain to the intended goal by the most direct route.

We must trust the compass even when our own "correct" instinct turns everything upside down, pointing south instead of north and vice versa.

With the help of a map and a compass, you can navigate the terrain and accurately follow the intended path. But first you need to learn how to correctly orient the map and find a standing point on it.

Map orientation methods

Orient the map- this means positioning it so that the top side of the frame is directed to the north, and the bottom - to the south. To do this, use the compass to find the direction to the north and set the map so that the north on the map coincides with the direction indicated by the compass needle.

You can orient the map in another way. Stand on some line of the terrain indicated on the map. Let's say this line is a road.

Rotate the map so that the direction of the conventional road sign coincides with the direction of the road on the ground. In this case, you need to make sure that the objects to the right and left of the road have the same location as on the map.

Orienting the map towards a landmark

If this condition is met, then the map is oriented correctly. It should be remembered that every time you compare the terrain and the map, you must begin with the orientation of the map. At first, this may not seem like an easy task, but it will soon be noticeable what benefits it gives.

Ways to move along the route using the map

To go from one point to another, there are two absolutely various ways. One of them is based on card reading and choosing the easiest way along it, and the other assumes a direct walking in azimuth. Let us explain what we mean by these methods.

Imagine that you need to go from one village to another. Relying only on the map, you will be able to navigate to your destination by adhering to reliable and easily detectable objects on the ground, such as paths, roads, stream beds or fields. If you walked the route in this way, you can say that you resorted to only card reading to go to the desired item.

Now suppose that you need to get from the village to the lake. Straight through the woods is much shorter than the detour. In this case, you will have to determine the bearing and follow it through the forest directly to the lake. That's what it is walking in azimuth.

The angle between the north direction and the direction to a given object (landmark) is called azimuth. Azimuth movement is the ability to maintain a given direction with the help of a compass. way and get to the destination. To do this, the route of movement is preliminarily determined on the map, the azimuths of the sections and the distances that must be passed in each section are determined.

To find out how many degrees are in the azimuth, they begin to count from north to the right, that is, clockwise. Azimuth is measured from 0 to 360 degrees. So are the divisions on the compass.

Constantly compare the map with the area! The basis of orienteering is that the orienteer must always know his position on the map. And this is possible only when you carefully follow the map and the terrain, i.e. control the direction of travel and you distance(measuring distance on the map and on the ground, see the topic "Topography and orientation").

Orienteering distances

Distance classification

Distance- the route of the competition from start to finish.

Distances by saturation with orientation tasks
and requirements for the physical fitness of participants
divided into classes:

VS - All-Russian competitions;
MS - masters of sports;
CMS - candidate master of sports;
distance class 1st category;
distance class of mass discharges.

Orienteering course equipment

In the competition area are equipped

preliminary start (place of registration of starting participants);
point of issue of cards;
technical start;
orientation start point (point K);
checkpoints - KP;
marked sections (from the technical start to the starting point of orientation;
from the last CP to the finish line, etc.);
finish (relay transfer point);
other facilities necessary for each type of orientation (food points, first aid points, places for spectators and representatives of the press).

The pre-start must have a clock or other device showing the official time (the current time of the competition).

The distance of the competition on the marked track is marked on the ground from the starting point of orienteering to the finish line.

For gearbox equipment and orientation start points apply sign in the form of a trihedral prism with a side of 30 x 30 cm. Each the edge is divided by a diagonal from bottom left to top right on the white field up and orange(red allowed) - below.

1 - KP prism with number;
2 – double composter with CP number;
3 - support for hanging gearbox

Each checkpoint is given a designation and two-digit and three-digit numbers are used for this, starting from 31. Numbers that can be ambiguously read (66,68,86,89,98,99, etc.) are prohibited from being used to designate a checkpoint. The designation must be the same, no matter how many distances converge at a given checkpoint (except for "MT" competitions).

A sample of the CP equipment is installed near the start no later than 30 minutes before the start of the 1st participant.

CPs are supplied marking means, which are attached in close proximity to the prism. The number of marking means must be such as not to delay the participants.

All checkpoints of the same distance are equipped with the same type and are provided with marking means of the same design.

Visiting the CP by the participant controlled using the document control card, which can be combined with the map. The entry card must clearly show that all controls have been visited. The card must be able to make a reserve (R) mark. If the control card does not have the correct mark of any CP or it is not clearly defined, the result of the participant may be canceled. The result of a participant who lost the control card, did not hand it in at the finish line or passed the CP in a different order than the one specified, may be canceled.

Checkpoint mark on a marked track it is done as follows: the participant fixes the position of the CP by puncturing the card received at the start with a needle with a diameter of not more than 1 mm. The participant marks the puncture of the control with a cross using a colored pencil located on the next control. The last CP is marked at the turn of the mark. For an error in the application of the control by more than 2 mm, the participant receives a penalty (in minutes or penalty circles)

At International, All-Russian competitions, the function of a control card can be performed by a special device that is part of the electronic control system for visiting the KP - CHIP. The electronic marking system allows you to control the movement of the athlete along the distance.

KP Legends

The preliminary information that the athlete receives before the start includes a graphical description of the location of the checkpoint using symbols (pictograms) - the legend of the checkpoint.

CP legends allow action in the area of locations smarter and faster. And this means that you can save time when "taking" the CP.

Above the table with symbols, the age group of participants, the length of the distance in a straight line between the control and the total climb along the optimal path are indicated, and below the table - the distance from the last control to the finish line and the presence of markings on this path.

Description of the location of the checkpoint

Control descriptions are in the order in which the control is to be visited and may include special instructions such as the length and nature of any marked section of the course. A thick horizontal line should be used after every four descriptions and on both sides of any special indication.

The most difficult and difficult, but at the same time the most exciting problem in orientation - route selection. Which path should be taken? Should I go around the field ahead or rush straight ahead?

When solving the route selection problem, two points must first be taken into account. First, reliability, i.e. the ability to avoid going on the wrong route or reduce the likelihood of going astray, and secondly, speed.

Orienteering is a run in a given direction: an athlete with a map and a compass must go the distance, checking in at several checkpoints. You need to move over rough terrain (usually through forests and parks), pass control stations in a special order. This sport came out of military exercises that were held for Scandinavian and British soldiers. The founding father is considered the Swedish major Ernst Killander, president of the Stockholm Amateur Sports Association. He came up with the rules and held the first ever competition in 1918.

Tells psychologist and psychophysiologist Tatyana Fadeeva, 31 years old, CCM, winner of the championship of the Moscow region and the Federal competition "Russian Azimuth".

“Orientation teaches you to rely only on yourself,” says Tatyana. - There are no fans or rivals nearby, you are alone with your distance. In fact, this is a metaphor for life, with which you are also always face-to-face, and you need to move forward, fight fears, laziness, unwillingness to think. If you made a mistake, it’s not a fact that you lost: where it’s difficult for you, it’s difficult for others, competitors could also make a mistake. Therefore, if you get lost, you can’t rush about and panic, you need to pull yourself together and make an informed decision. Stop, remember at what point you still knew where you were, return, orient yourself again and continue moving. Everything is like in life.”

It is not that simple. At high aerobic loads, it is difficult to maintain attention (in training, beginners are given texts and tasks that need to be read and solved on the run - try and understand how “great”). But you need to follow the road, check the route, figure out how to get over obstacles. And do not confuse the checkpoint numbers. Although this is the most interesting. Plus useful: few things in life can come in handy like the ability to think quickly in a stressful situation. (Catch the stress management guide.)

“Orienteering is a unique combination of physical and mental loading,” says Tatyana. - You're not just running, but also thinking, your head is 150% loaded. You are not distracted by extraneous thoughts, you forget about problems and simply merge with the movement. Such immersion in the process can only be achieved in yoga, but only if you are a very experienced practitioner.

Competitions are held almost every weekend, and there I dump the load that has accumulated over the week. This is my coping strategy, my personal way of coping with stress. Cortisol and other stress hormones are best released when a person is running or fighting, and orienteering is running and wrestling all rolled into one. Plus, you are alone with nature and at this moment you take off all social masks - you are just an orienteer. You accept yourself for who you are."

In Russia, orienteering is not as popular as, say, in Scandinavia. In Finland, the president comes to the main relay race "Yukola", a whole town with showers and canteens grows in the forest, and everything that happens is filmed from helicopters. But we also have large events that gather several thousand participants. Not only pros can compete: groups are open to everyone - there are children's, and even pensioners, by the way.

“Orienteering is suitable for anyone, except perhaps glamorous young ladies who are afraid to ruin their manicure or scratch their knee,” says Tatiana. “It's a dirty sport. We run not on asphalt, but along forest paths, returning from a distance dirty and sweaty. Whatever the weather, the relay is not cancelled. And every time after the competition I have three washing machines. But inside you feel an incredible cleansing. As an expert, I can say that orienteering is a great help in solving any psychological problems. Even if you can’t run for physiological reasons, you can just walk, orienteering is not about speed at all. And it's always positive. When you find a checkpoint, you feel delight, exultation. And you have such small victories - 20-30 at a distance. You come back happy, no matter what mood you start with.”

Russian Orienteering Championship, Miass. “All exercising women look young,” says our heroine. And we agree with her.

Go in for orienteering

Most orienteering clubs are geared towards teaching children. Adults are almost never trained, so you will most likely have to negotiate with a trainer about a personal program. Usually one lesson with a map is enough to learn the symbols and understand how to orient the plan to the north. And then - practice. The second option is to bring a child to the club and run with him, as many do. The address of the institution closest to your home can be found on the website moscompass.ru or http://o-sport.ru/map.php.

If you don’t really like the idea of running through the forest in search of checkpoints, but in general you are attracted to orienteering, the Inacor game is suitable - an online active orienteering, a mix of orienteering, city quests and geocaching (search for treasures hidden by someone using GPS ). You register on the site msk.inacor.ru, download a map (there are all Moscow parks, including those little known to the general public), the route and try to go through it the fastest, checking in at checkpoints. The fastest get prizes - virtual and real.

What do you need for orienteering

The CO Adept requires the following minimum equipment:

correct spikes;
convenient shape - preferably nylon, so that branches do not cling;
compass;
electronic chip, it is applied to the station sensor.

Yoga for competition preparation

Yoga will prepare your body for trail running and your mind for hard work. Perform these asanas regularly, gradually increasing the time spent in each posture.

Virabhadrasana I (warrior pose I)

Strengthens the muscles of the legs, opens the hip joints, develops coordination, trains endurance.

Get straight. While inhaling, jump apart your legs, spread your arms to the sides. Now turn your palms up, raise your outstretched limbs and connect your fingers.
Inhale, exhale, turn the toe of the right foot, pelvis and torso to the right by 90 degrees, and turn the left foot slightly inward.
Inhale and as you exhale bend your right knee to a right angle. Tilt your head back slightly and look up at your thumbs.
Stay in this position for as long as possible. Then inhale, return to the starting position and repeat the pose, changing legs.

Virabhadrasana III (warrior pose III)

Strengthens the muscles of the thighs, legs, buttocks, develops the ability to keep balance.

Stand up straight. While inhaling, jump apart your legs, spread your arms to the sides - and go into the pose "Virabhadrasana I" (the one that was before).
Inhale, exhale, now bend over to the right thigh, stretch the torso and arms forward, palms together.
Lift your left leg off the floor and slowly raise it to parallel with the floor (while straightening the supporting leg). Look down, neck and back are on the same line.
Stay as long as possible, then as you exhale, slowly lower your left foot to the floor, lifting your body up. Return to Virabhadrasana I and then to the starting position. Repeat, switching legs.

Chaturanga Dandasana (Four-Staff Pose)

Strengthens the muscles of the back, abdomen, arms and legs, disciplines the mind, helps to maintain focus.

Starting position - lying emphasis (feet and straightened arms shoulder-width apart, the body is extended from the heels to the top of the head).
Resting on the floor with the bases of the palms, slowly bend your elbows, pressing them to the body.
Lower the body so that it is located on four reference points parallel to the floor. If you are a beginner, you can put your knees and forearms on the floor.
Stay in this position for as long as possible.

The editors would like to thank the FITNESS HOLDING project "Fitness on the Roof" for their help in organizing the shooting.