Physio standards for the Ministry of Emergency Situations. Changes to the Order of the Russian Emergencies Ministry “On Approval of the Manual on the Physical Training of Personnel of the Federal Fire Service. Approximate plan for a practical lesson in physical training

One of the highest priority areas in the Ministry of Internal Affairs and the Ministry of Emergency Situations is physical training of employees.

The conditions of service require from workers not only high professional skills, but also physical endurance.

The readiness check is regular delivery standards, which include pull-ups, push-ups, kettlebell lifting and shuttle running.

Features of passing standards for representatives of the Ministry of Internal Affairs and the Ministry of Emergency Situations

Shuttle running is one of the standards for athletics and fast moving.

Its difference from other types of speed tests is that running exercises are performed 3-6 times with breaks to rest, the duration of which allows repetitions without loss of speed.

Delivery conditions

The task is performed in a stadium, in a sports hall or on a flat area with clearly delineated start and turn lines. Traditionally, when shuttle running length of one line equals 10 m.

Photo 1. Demonstration of the correct shuttle running technique: from the start to touching the pivot point.

Employees of the Ministry of Internal Affairs and the Ministry of Emergency Situations pass the standard in sportswear(casual attire is not allowed) and special sports shoes(in running shoes). In recent years, it has been practiced to pass standards in the uniforms of the bodies of the Ministry of Internal Affairs or the Ministry of Emergency Situations for practicing speed in emergency situations.

Important! Only those employees who passed a medical examination and have no health problems.

Execution technique

1. Team "On your marks"- stand at the start line in such a way that one foot was on the line, another was allotted 20-30 cm back.

Team "Attention" — tilt the body forward, bend your legs slightly, transfer the weight to the front standing leg. In this case, the shoulder case should be lowered down, bring your hand forward opposite to the exposed leg.

Allowed at the start rest your hands on the ground.

1. Team "March"- lift off the ground with the supporting leg and start the race. Run 10 m up to the turn mark touch the surface behind the line and run in the opposite direction.

Important! Do not use foreign objects or irregularities above the floor surface as a support on the turn. In the event of such violations result will be cancelled.

Shuttle run 10 × 10, taking into account gender and age

For a qualified check of the physical fitness of employees of the Ministry of Internal Affairs and the Ministry of Emergencies, an assessment is made on a 100-point system. Depending on gender and age, runners need to score a certain number of points to pass the standard.

Photo 2. During the shuttle run, the judge carefully monitors that the runners do not go beyond the marked turn lines.

Norms for employees of the Ministry of Internal Affairs

Table of indicators for men(in seconds):

Table of indicators for women(in seconds):

Norms for employees of the Ministry of Emergency Situations

Useful video

Check out the video, which understands the shuttle running technique in detail.

Consequences of non-compliance with physical standards

In case of non-fulfillment of the requirements for passing the shuttle run, in accordance with federal law "On Police", an employee of the Ministry of Internal Affairs or the Ministry of Emergency Situations will be sent for recertification.

In accordance with the Regulations on the Federal Fire Service, approved by Decree of the Government of the Russian Federation of June 20, 2005 N 385 and in order to successfully fulfill their official duties, I order:

4.5. Additionally, the following are taken into account in governing bodies and institutions:

the number of instructors (coaches), athletes-rankers and judges in sports, as well as the results of participation in competitions in physical training, in competitions in service-applied sports, sports records and achievements;

availability and condition of sports facilities, places for physical training and sports.

4.6. Based on the results of the work done for the year, the person responsible for physical training and sports reports to the relevant head of the governing body and institution on the following main issues:

organizational measures;

educational and methodical work;

logistics;

the state of work on physical training, service-applied sports;

conclusions and suggestions for improving the physical training of personnel.

5. Forms of physical training

5.1. Physical training of personnel is carried out in the form of physical exercises in the daily regimen (morning physical exercises, physical culture break), training sessions, independent physical exercises, mass physical culture and sports events, sectional classes in sports.

5.2. Morning physical exercises are carried out in order to quickly bring the body into a cheerful state after sleep and systematic physical training. Charging is a mandatory element of the daily routine, begins 10 minutes after getting up and is carried out daily, lasting at least 15 minutes.

5.3. Morning physical exercises are carried out by the personnel of governing bodies and institutions independently, and during the training period - as part of training groups under the guidance of a leader or a person appointed from among the most trained personnel.

During service time with personnel, where service (work) conditions allow, sets of physical exercises with a total duration of up to 30 minutes are performed. The time, place and frequency of their implementation is established by the relevant leaders.

5.4. Training sessions are the main form of physical training and are organized in the form of theoretical, practical, methodical and demonstration sessions.

5.5. Theoretical classes are conducted by specialists in physical training and medical service. The content of theoretical classes provides for the following approximate topics:

"Physical training - a means of increasing the level of professional readiness of personnel";

"Fundamentals of the organization and methods of conducting physical training classes. Forms and content of independent physical exercises."

5.6. Practical classes are held as part of a group of up to 15 people in the sections of physical training and in a complex way. Practical classes should have an educational and training orientation and be carried out according to the following approximate plans:

Approximate plan for a practical lesson in physical training

N p / p	Tasks	Content
1	2	3
1. Preparatory part 7-10 min. (10-25 min.)
1.1.	Organization of	Construction, verification, brief explanation of the tasks and content of the lesson
1.2.	General strengthening of the body and preparation for more intense work in the main part of the lesson	Building exercises. Walking and running in various ways. Exercises for coordination, attention and speed of reaction. General developmental and special (preparatory) exercises for the techniques and actions studied in the main part of the lesson
2. Main part 35 - 40 min. (75 - 85 min.)
2.1.	Mastering the basic motor and applied skills and their improvement	Exercises provided by the program. Control exercises and relay races. Complex training
2.2.	Development of physical and moral-volitional qualities
2.3.	Raising the ability to apply the acquired skills in a difficult environment that arises in the course of official activities
3. Final part - 3-5 min. (5-10 min.)
3.1.	Bringing the body to a relatively calm state	Walking and slow running. Muscle relaxation exercises combined with deep breathing
3.2.	Summing up the lesson	Tidying up classrooms and equipment

Note: in parentheses is the calculation of the time for a 2-hour lesson.

5.7. Complex classes are held for the purpose of general and special physical training of personnel. They include exercises, techniques and actions from various sections of physical training and are carried out according to the following approximate plan:

Sample plan for a comprehensive lesson

N p / p	Content	Time (min.)	Organizational and methodological instructions
1	2	3	4
1. Preparatory part - 5 min.
1.1.	Construction, verification, a brief explanation of the tasks and content of the classes.	1	Carry out as part of a training group in a single rank formation.
1.2.	Building exercises. Walking and running in various ways. Exercises for attention and speed of reaction.	1	Conduct as part of a study group. Pay attention to the clarity and coherence of the execution of combat exercises. Walking and running with a change of direction, with acceleration, with a task - on a signal (clap, whistle), turn around, sit down or jump, etc.
1.3.	General developmental and special (preparatory) exercises.	3	Perform taking into account the development of strength, endurance, flexibility, speed among those involved, as well as their more successful mastering of the exercises (techniques, actions) studied in the main part of the classes.
2. Main part - 37 min.
2.1.	Shuttle run 4x20 m. Start, running segments 10-15 m, turn, finish.	10	Perform simultaneously by 2-3 people using the competitive method.
2.2.	Exercise on the crossbar (pull-up).	10	Perform simultaneously 2 people on the projectile.
2.3.	Combat fighting techniques: punches, kicks and protection from them; detention by bending the arm behind the back "dive" and accompaniment.	10	Perform in pairs and then switch roles. To practice strikes on special projectiles at full strength.
2.4.	Running 1000 - 1500 m at an average pace	7	Conduct as part of a study group.
3. Final part - 3 min.
3.1.	Muscle relaxation and deep breathing exercises	1	Conducted as part of a study group.
3.2.	Summing up the lesson	2	Note the successes and shortcomings of those involved. Give assignments for individual work.

5.8. Practical classes are held with high density and sufficient physical activity, which are achieved by:

reducing the time for building, rebuilding and various movements, the clarity of the issuance of commands and their implementation;

brevity and clarity of explanations;

increasing the time of continuous exercise;

reduction of breaks between the performance of individual exercises;

performing exercises by all those involved at the same time or in a stream;

application of complex training and competitive method;

the most appropriate use of equipment and inventory.

5.9. Classes with trained personnel are mainly of a training nature and are held in the following sequence:

training with a large load in order to develop endurance and speed;

medium-load training, during which the main focus is on improving the technique of performing exercises;

training in the form of test competitions, sparring, etc.

5.10. Personnel who, due to the peculiarities of the service (being outside the place of deployment, working in shifts) cannot take part in training sessions, prepare for the delivery of control standards on their own, taking into account the recommendations of physical training specialists.

5.11. Methodological classes are organized in order to increase the level of methodological training of class leaders. The number of methodological lessons and their content is determined depending on the level of practical and methodological preparedness of the leaders of the classes. These sessions cover the following key questions:

giving commands during physical training classes;

showing, explaining and teaching the technique of performing exercises, techniques and actions;

assistance and insurance during exercise;

drawing up lesson plans for physical training;

verification and evaluation of the physical fitness of personnel and physical fitness of the governing body and institution;

carrying out all forms of physical training with personnel as part of a training group.

5.12. Demonstration classes are held for a visual demonstration of a rational methodology for organizing training in physical exercises, techniques and actions. They are included in class schedules and work plans. Educational and methodological gatherings for the training of instructors (trainers) are held, as a rule, to improve their methodological level and before passing new topics.

6. Physical culture and sports work

6.1. Physical culture and sports work is carried out in order to involve personnel in regular physical exercises, increase the level of physical fitness, sportsmanship and leisure activities.

6.2. Physical culture and sports work with personnel is carried out in their free time from service and study, on weekends and non-working holidays. The basis of its content is physical culture and health-improving activities, classes in sports teams by sports and exercises of a predominantly service-applied nature.

6.3. Instructors (coaches) in sports are appointed to conduct classes in sports teams, sections of governing bodies and institutions.

They are obliged:

plan and conduct training sessions and educational work;

take part in the preparation of materials for the assignment of sports titles and categories to athletes;

keep records of the work of a sports team, section.

6.4. To prepare for competitions, training sessions are organized and conducted in government bodies and institutions.

6.5. Training sessions in governing bodies and institutions are held:

in national teams with the most trained athletes;

in sports sections (teams) - with personnel wishing to improve their sportsmanship in sports cultivated in government bodies and institutions;

in governing bodies and institutions - with all personnel in physical training exercises and service-applied sports.

6.6. Sports competitions in governing bodies and institutions are held according to plans and regulations approved by the relevant leaders.

The results of the competitions are recorded in the protocols.

7. Applied gymnastics

7.1. Classes in applied gymnastics are held with the aim of developing motor skills and skills of service-applied orientation, physical and mental qualities that ensure the successful performance of official duties.

7.2. In applied gymnastics classes, the following tasks are solved:

development of abilities for fast and precisely coordinated movements;

development of strength, dexterity, flexibility and endurance to forceful actions;

education of courage, determination and self-confidence;

promoting the formation of correct posture and developing the habit of drill smartness.

7.3. Classes in applied gymnastics are organized on the grounds, in sports halls, on the ground or in office premises adapted for these purposes. They are held at three (five) training places in a circular manner, in a stream or simultaneously with all students and consist of preparatory, main and final parts.

The preparatory part of the classes (7 - 10 minutes) includes: drill techniques, walking, running, general developmental exercises, exercises in pairs, exercises on the gymnastic wall or bench.

In the main part (35 - 40 min.), exercises are learned in accordance with the topic of the lesson and training is carried out in their implementation. Change of types of exercises is made in 10-12 minutes.

At the end of the main part (4 - 10 minutes), a comprehensive training is carried out in the implementation of the studied exercises or running, games and relay races.

In the final part (3 - 4 minutes), slow walking, deep breathing exercises are carried out.

The preparatory and final parts of the gymnastics classes are held as part of the training group by the head of the classes; the main part - in educational departments under the guidance of the most trained persons, and on the ground - in educational departments (hereinafter referred to as the department) or as part of an educational group (hereinafter referred to as the group).

7.4. In each lesson, exercises are used for surprise, speed of action. For example, when walking or running according to a predetermined signal, the trainees should quickly lie down (straight, turning left, right, in a circle), etc.

The main part of the classes periodically includes games that require quick orientation and reaction, as well as high-speed actions.

7.5. Proper organization of applied gymnastics classes should exclude the possibility of accidents and injuries, for this it is necessary to check the serviceability of gymnastic apparatus, the presence and serviceability of mats and pits for landing after jumps, dismounts from apparatuses and acrobatic exercises, provide insurance and assistance during exercises.

7.6. The preparatory part of the classes begins with walking and running. Exercises in walking and running are carried out in a column one or two.

7.7. To move along the boundaries of the site or hall, the command "Group, bypassing the site (hall), step by step - MARCH" (on the move - "MARCH") is given. On this command, the group moves along the boundaries of the site (hall), making hits with the right shoulder without an additional command.

7.8. In motion, to start the exercise with arms, legs, torso and head, the appropriate command is given, for example: "High knee raise - start the exercise", to end the exercise, the command "Finish the exercise" is given. On this command, the group stops the exercise, continuing to move in steps (running).

7.9. Floor exercises and exercises in pairs are performed in an open formation (distances and intervals between those involved in 2-3 steps or with arms outstretched to the sides). Rebuilding and opening are carried out in accordance with the Combat Charter of the Armed Forces of the Russian Federation, and in motion - according to the command "To the left in three (four) through the middle - MARCH". On this command, the first three (four) involved turn left and move through the middle of the site (hall). Subsequent triples (fours) turn left without additional command.

For unlocking on the move, commands are given: "Take a distance of two (three) steps": "Group, on arms outstretched to the side at once - KNOCK".

7.10. When explaining and showing exercises by the leader, the trainees can be in the position of a gymnastic stance. At the command "Gymnastic stance - ACCEPT", put the right leg half a step to the side, connect the hands behind, evenly distribute the weight of the body on both legs, take the shoulders back, keep the head straight. To take a combat stance, put the right foot to the left.

7.11. In the preparatory part, floor exercises for 2 and 4 counts are used, which are selected taking into account the impact on various muscle groups. Sets of exercises for 16 counts are repeated several times in a row.

7.12. Demonstration of floor exercises, depending on their nature, is performed while facing or sideways to the trainees.

The demonstration of exercises in a standing position facing the formation is done in a "mirror" manner. For example: when studying the lunge with the left foot to the left, the leader shows the lunge with the right foot to the right, when studying the tilt to the left, he shows the tilt to the right, etc.

7.13. The exercise begins from the starting position, which is accepted (except for the combat stance) by the command "Starting position - ACCEPT".

When performing exercises on divisions, the command "According to divisions, do the exercise - ONE, do it - TWO", etc. is given. At the beginning of learning the exercises in the preliminary command, a movement is called, for example: "Hands up, do - ONE, hands to the shoulders, do - TWO", etc.

The exercise as a whole (without divisions) is performed by the command "Exercise start-NAY".

To end the exercise, instead of the last count, the command "STOP" is given. At this command, a combat stance is taken.

7.14. At the end of the preparatory part of the lesson, the group lines up in a two-row formation or in a column of three (four). Having indicated to the divisions the places of employment, the leader of the lesson gives the command: "Group, to the places of employment (projectiles) with a step (run) MARCH." On this command, the squads move to the places of employment (projectiles) in the shortest way and, approaching them so that the place of employment (projectile) is on the left, they indicate a step in place to the general command "Group - STOP". After the stop, the leader of the lesson gives the command "Group, to the left-IN" and then "To perform the exercises - START". The heads of the departments get out of order and, turning to face the department, give the command "Department, gymnastic stance - ACCEPT", after which they begin to perform the exercises.

7.15. Failure to perform the exercise is carried out at the command (approximately) "Private Vorobyov, to the starting position with a step - MARCH". On this command, the trainee in drill step with turns at right angles goes to the starting position (3-4 steps from the projectile) and, turning to face the projectile, takes a gymnastic stance.

7.16. On the command "TO THE PROJECT" the trainee takes a combat stance and with a combat step approaches the projectile to perform the exercise. At the same time, the next trainee, who is in the ranks, having taken the combat stance, goes to the starting position, and the one who completed the exercise with a drill step with turns at right angles returns to the ranks.

7.17. Places that failed to perform exercises are not filled. At inspection checks after the command "TO THE SHELL", the person being checked before approaching the projectile calls the rank and surname.

7.18. For the in-line execution of the exercise on the projectile, the command "Separation (group), in a stream - TO THE PROJECT" is given. At this command, the trainees perform the exercise one by one and return to the ranks without an additional command.

7.19. Jumps are performed on the command "FORWARD". To carry out jumps in a stream, the command "Separation (group). In a stream of one (two) distance five (ten) steps - FORWARD" is given.

7.20. To jump on the projectile, you need to make a semi-squat with the movement of your arms back to the sides (knees apart), jump up with a wave of your arms forward and take the starting position on the projectile - legs together, socks extended, back bent, head straight. In the case when the exercise begins with swinging, the initial position on the projectile may not be fixed.

7.21. After dismounting from the projectile, take a half-squat position on toes, heels together, knees apart, arms forward to the sides, then take a combat stance. After that, take three steps forward or to the side and turn to face the leader. When performing individual exercises on uneven bars, after dismounting, hold on to the pole with one or two hands.

7.22. To change places of employment, the head gives the command "Finished the exercises." On this command, the department heads stop the exercises and line up their departments.

The change of places of employment is carried out according to the commands: "Group - SMIR-NO"; "to the right-IN," To change places of employment (shells) by step (running) - MARCH.

7.23. In order to consolidate the motor skills acquired during the course, at the end of the main part, a comprehensive training, running or games and relay races are held. To collect the group and conduct these exercises, the leader gives the command "Group - TO ME".

7.24. During complex training, various combinations of exercises are performed in running, jumping over various obstacles, climbing and climbing, crawling, carrying weights, simple exercises on the crossbar, uneven bars, stairs, logs, etc.

7.25. Running is carried out in alternation with walking, with a change in speed and direction of movement, with overcoming various obstacles along the way. As you get involved in running, the time allotted for walking decreases, and for running it increases with a simultaneous increase in the speed of movement.

7.26. Games and relay races are divided into games with resistance, games with running and jumping, relay races with running, carrying weights and overcoming obstacles.

7.27. When conducting games or relay races, the leader must repeat them several times and seek the active participation of all involved.

7.28. The final part of the classes is carried out with the aim of gradually reducing physical activity and bringing the body of the trainees to a relatively calm state.

7.29. Combat techniques include: building and rebuilding, movement, turns on the spot and on the move, opening and closing, which are performed in accordance with the Combat Charter of the Armed Forces of the Russian Federation.

7.30. Walking and running are performed:

walking with marching or regular steps, on toes, on heels, on the inside and outside of the foot, walking with hands on knees, crouching, walking with high hips, in a semi-squat and squat, walking lunges, side and variable steps, cross step forward and to the side, a combination of walking with jumping;

normal running, with a high hip lift, bending the legs back, raising straight legs forward or backward, running with cross steps forward and to the side, with turns, stops, throwing and catching objects, jumping over an obstacle, moving over obstacles.

7.31. General developmental exercises include:

exercises for the muscles of the arms and shoulder girdle - raising straight arms forward, up, to the sides, back, simultaneously, alternately, sequentially; the same - with dumbbells, a stick, stuffed balls, weights, a barbell, the same - overcoming the resistance of a partner. Slow and fast flexion and extension of the arms while standing, sitting, lying down. Flexion and extension of arms with dumbbells, stuffed balls, barbell. Circular and jerky movements with arms, with dumbbells;

exercises for the muscles of the trunk and neck - tilting the head and trunk forward, backward, to the side. Circular movements of the head and torso to the right and left, circular movements of the torso with a stuffed ball or dumbbells raised up;

exercises for the muscles of the legs - flexion and extension of the legs, lunges, jumping out of the stop crouching, springy movements in the squat, jumping in place and moving forward on one or two legs, the same with weights (stuffed balls, dumbbells, kettlebells);

exercises for the muscles of the whole body - arm movements with a simultaneous tilt of the torso forward (backward, to the side), circular movements of the torso with raising arms up, crouching and lying down, various turns, bridge from a standing position with your back to the gymnastic wall, with the help of a partner and independently , raising and lowering the gymnastic bench with alternate torso tilt forward and backward as part of a group of 5-8 people, sets of floor exercises.

7.32. Approximate sets of floor exercises for 16 counts (in the sets of floor exercises, elements of combat techniques of wrestling may be included).

Exercise 1. The first complex. Starting position - combat stance.

"One-two" - rising on toes, slowly raise your hands forward and then up, clench your fingers into a fist, palms inward, look up, stretch.

"Three" - dropping on both feet, bend your arms with force, pressing them to your body, fists to your shoulders, look straight.

"Four" - unbend your arms up, bend over, look up.

"Five" - ​​connecting the toes of the legs, sit down to failure on the entire foot, palms on the hips, elbows to the sides.

"Six" - stand up, raising your hands forward and taking them to the sides and back to failure (with a jerk at the end of the movement), fingers clenched into a fist.

"Seven" - sit down to failure on both feet, palms on hips, elbows to the sides.

"Eight" - stand up with a jump, legs apart for a wide step, hands on the belt.

"Nine" - unbending the left arm and moving it to the side to the full back (fingers clenched into a fist), at the same time turn the torso to the left, do not move the legs, look at the left hand.

"Ten" - turn the body straight, left hand on the belt.

"Eleven" - unbending the right arm and moving it to the side and back to failure (fingers clenched into a fist), at the same time turn the torso to the right, do not move the legs, look at the right hand.

"Twelve" - ​​turn the body straight, right hand on the belt.

"Thirteen" - sharply lean forward until the hands touch the ground, legs straight.

"Fourteen" - straightening up, raise your hands forward and, taking them to the sides and back, bend.

"Fifteen" - lean forward sharply until the hands touch the ground, legs straight.

"Sixteen" - straightening up, jump to connect your legs and take a combat stance.

Exercise 2. The second complex. Starting position - combat stance.

"One-two" - with the power to take your shoulders and arms back to failure, turn your hands clenched into fists, palms forward and, rising on your toes, slowly raise your straight arms up to the sides, unclench your fists, stretch.

"Three" - dropping on both feet, bend your arms with force, pressing them to your body, fists to your shoulders, bring your shoulder blades together, look straight.

"Four" - make a wide lunge to the left with a sharp extension of the arms to the sides and turn the head to the left, unclench your fingers, palms down.

"Five" - ​​push the left leg to the right and bend the arms with force, pressing them to the body, fists to the shoulders, bring the shoulder blades together, look straight.

"Six" - make a wide lunge to the right with a sharp extension of the arms to the sides and turn the head to the right, unclench the fingers, palms down.

"Seven" - push the right foot to the left and bend the arms with force, pressing them to the body, fists to the shoulders, bring the shoulder blades together, look straight.

"Eight" - with a jump, put your legs apart in a wide step, arms up, connect your palms with cotton above your head, and tilt your body back.

"Nine" - sharply lean forward, hands between the legs, do not bend the legs.

"Ten" - straighten up, raising your arms forward to shoulder height, turn your torso to the left and with a sharp movement spread your arms to the sides to failure, clench your fingers into a fist, palms forward, do not move your feet.

"Eleven" - without stopping, turn the body to the right and repeat the forward bend, hands between the legs.

"Twelve" - ​​without stopping, straighten up and repeat: the movement, as at the expense of "ten", only with the body turning to the right.

"Thirteen" - without stopping, turn the body to the left and repeat the forward bend, hands between the legs.

"Fourteen" - straightening up, jump to bring your legs shoulder-width apart (put your feet parallel) and sit down to failure, hands forward with palms down, fingers unclenched.

"Fifteen" - with a jump, put your legs apart in a wide step, arms up to the sides, palms inward.

"Sixteen" - jump to connect your legs, lower your arms and take a combat stance.

Exercise 3. The third complex. Starting position - drill building.

"One-two" - rising on toes, moving forward, slowly raise straight arms up to the sides with palms inward, stretch

"Three" - lowering your hands forward, crouching emphasis, knees and socks together.

"Four" - straightening (throwing) legs back, lying down.

"Five" - ​​bending your arms, raise your left leg high, turn your head to the left.

"Six" - straightening your arms, lower your leg, keep your head straight.

"Seven" - bending your arms, raise your right leg high, turn your head to the right.

"Eight" - straightening your arms, lower your leg, keep your head straight.

"Nine" - squatting with a push of the legs.

"Ten" - straightening up, jump up as high as possible and stand in the position of the legs apart, hands behind the head, fingers clenched into fists, elbows pulled back to failure.

"Eleven" - tilt the torso to the left, legs straight.

"Twelve" - ​​tilt the torso to the right, legs straight.

"Thirteen" - straighten up and tilt the body back to failure, arms straighten to the sides, legs straight.

"Fourteen" - tilt the body forward until the hands touch the ground, legs are straight.

"Fifteen" - straightening up, jump up, landing on toes with a quick transition to both feet, take a semi-squat position, arms forward to the sides with palms inward, knees apart.

"Sixteen" - getting up, lower your hands and take a combat stance.

7.33. In the main part of the classes, the following are practiced: exercises on the crossbar, on the floor (carpet), on the uneven bars, in climbing a rope, a pole, with a log (metal beam), in lifting and carrying those involved.

7.34. Crossbar exercises.

Exercise 1. Pulling up.

It is performed from the hang with a grip from above, each time from a stationary position in the hang with straight arms (pause for 1-2 seconds) without jerks and swinging movements of the legs, the chin is above the level of the crossbar.

Exercise 2

It is performed from the hang with a grip from above without jerks and swing movements, pulling up, raise the legs to the crossbar and, turning around the crossbar, go to point-blank range on straight arms: the positions of the hang and emphasis are fixed on straight arms for 1 sec. Lowering into the hang is performed in an arbitrary way.

Exercise 3. Raising the legs to the crossbar.

From hanging on straight arms, raise straight and closed legs to the crossbar, touch it and lower your legs down. Each time before the start of the exercises, a motionless hanging on straightened arms is fixed for 1 second. Swinging movements and jerks during the exercise are not allowed.

7.35. Exercises on the floor (carpet).

Exercise 4. Raising and lowering the body, lying on your back. It is performed from a supine position, hands behind the head, legs are fixed, tilting the torso forward, take a sitting position. Bending the legs during the exercise is not allowed.

Exercise 5. Somersault forward.

It is performed from a squat position, put your hands in front of you with your palms on the carpet, press your chin to your chest. Push off with your feet and roll forward on your back. At the moment the shoulder blades touch the carpet, bend your legs, spread your knees and, clasping your legs with your hands, come to point-blank crouching.

Exercise 6. Somersault back.

Performed from a squat position, press the chin to the chest. Push off with your hands and feet from the carpet and roll back on your back. At the moment the shoulder blades touch the carpet, put your hands behind your head with your fingers forward and go to point-blank crouching.

7.36. Bar exercises:

Exercise 7. Flexion and extension of the arms in emphasis.

It is performed from the stop position, arms are straightened, legs are straight and closed; lowering to produce until full flexion of the arms, and extension until they are fully extended. The position of the stop (straighten your arms) is fixed for 1 - 2 seconds.

Exercise 8

It is carried out from the stop position. Raising straight legs to the "angle" position, hold them above the poles; the time of the exercise is determined from the moment the “corner” position is fixed and until the heels of the legs fall below the poles.

7.37. Exercises on the gymnastic bench.

Exercise 9. Sitting on a bench, holding hands on its front edge, stretch your legs forward. Slightly tilting the torso back, raise straight legs to the height of the head, lower the legs, tilt the torso forward until the forehead touches the knees, hands with the hands to the toes; then return to the starting position.

Exercise 10. The person performing the exercise lies face down, leaning on the bench with his hips, bent arms on the floor, hands one on top of the other, head lowered on the hands; the partner holds the legs of the performer. Raising the torso as high as possible, hands up (or behind the head), return to the starting position.

7.38. Rope exercises.

Exercise 11. Climbing a vertical rope with the help of legs for speed.

Grasp the lower mark on the rope, located at a height of 2 m from the floor (ground), with your hands, raise your legs and grab the rope with your feet and knees so that it is clamped by the entire length of the lower leg. Straightening your legs, pull yourself up on your hands and intercept your hands up. Climb the rope 4 m, touch the upper mark with one hand and lower yourself in an arbitrary way to the starting position.

7.39. Performing exercises on the crossbar and uneven bars begins with an attack on the projectile. To do this, you need to stand under the crossbar (go to the ends of the poles) and with the movement of your hands back - to the sides, make a semi-squat, knees apart, without stopping, with a wave of your hands forward and up, jump and grab the bar of the crossbar with a grip from above (go to point blank range on the uneven bars) so so that the legs are together, the socks are extended, the back is arched, the head is held straight.

7.40. After completing the exercise on the bar, uneven bars, rope climbing, land on toes with a quick transition to the entire foot in a semi-squat position so that the heels are together, socks and knees apart, arms forward - to the sides, palms inward. After that, energetically take a combat stance, get off the gymnastic mat (get out of the pit with sawdust) and turn around to face the leader of the classes.

7.41. Exercises with a log (metal beam).

Exercise 12. Raising a log. Lifting the log up from one shoulder and lowering the log to the other shoulder.

Exercise 13. Tilts with a log to the right and left.

Exercise 14. Squat with a log. Squatting with lifting the log up from one shoulder and getting up with lowering the log to the other shoulder.

7.42. Exercises in lifting and carrying those involved.

Exercise 15 Two people stand side by side in the direction of movement, take the nearest hands by the wrists. The person being carried sits on clasped hands and holds on to the partner's neck or shoulders.

Exercise 16 The bearers stand opposite each other on one knee and connect the hands closest to the bearer, and the hands farthest from him are placed on each other's shoulders. The person being carried sits on clasped hands and leans back on his hands resting on his shoulders.

Exercise 17. Carrying with support under the arms and knees. The bearers stand at the back of each other's heads and take the comrade lying on his back - one under the arms, the other under the knees.

Exercise 18 The carriers stand opposite each other, and each of them with one hand takes himself by the wrist of the other hand with a grip from above, with a free brush he takes the partner’s free wrist (the grips must be of the same name for both). The person being carried sits on his hands and holds on to the shoulders of the bearer.

Exercise 19. Carrying with support under the legs and back. The transferees stand on one side of the partner lying on their back and, kneeling down (one of them takes the one lying under their feet, the other under the back), lift the transferred one, which wraps around the neck of the partner standing closer to his head.

In the same way, you can carry a friend with three or four people. In the latter case, those who carry two stand facing each other, lift the lying person and, holding hands, carry him. One can carry two or more students with the help of objects (on sticks, small ladders, raincoats, etc.).

Exercise 20 The person being carried becomes behind the comrade in a leg stance apart and grabs him by the shoulders closer to the neck. The bearer, leaning slightly forward and crouching, grabs the legs of the bearer a little above the knees (under the hips), straightens up and begins to move.

Exercise 21. Carrying on the shoulders. The portable person stands with his back to a friend in a leg stance apart. The bearer gets on one knee, leans forward and puts the bearer on his shoulders. The carried one rests with his socks on the back of a comrade, who rises and begins to move.

Exercise 22. Carrying with support with two hands. The transferred person lies on his back, the transferee kneels or crouches, puts one hand under his back, the other under the knees of the transferred person (who wraps his comrade around the neck with one hand), rises and begins to move.

Exercise 23. Carrying with support with one hand. The person being carried lies face down, and the comrade, standing sideways to him, bends over, lifts him, wraps his arms around his waist with one hand and begins to move, pressing the person being carried to him.

Exercise 24. Carrying lying on one shoulder. The bearer takes the standing partner with the left hand by the right wrist, and with the right hand grabs his legs under the knees, leaning forward, the bearer puts the partner with his stomach on the right shoulder, then straightens up and grabs the right wrist with the right hand, freeing the left hand.

7.43. Exercises in lifting and carrying a person contribute to the development of strength, endurance, dexterity, and also bring up the ability to use one's strength economically. These exercises have a great effect on the respiratory and circulatory organs, so they should be approached with great care.

7.44. The final part of the classes includes slow walking and deep breathing exercises.

Exercise 1. Stand on your toes, simultaneously raise your arms to the sides and further up - inhale, lower yourself on the entire foot, arms down - exhale.

Exercise 2. Stand on your toes, at the same time raise your arms to the sides with your palms up - inhale, lower yourself on the entire foot with the body tilted forward, cross your relaxed arms in front of your chest - exhale.

7.45. Both exercises are performed on the spot and on the move.

8. Athletics

8.1. Athletics classes are held for the purpose of versatile physical development and development of applied skills in running, jumping and throwing.

8.2. In athletics, the following tasks are solved:

learning the most efficient and economical ways of walking, running, jumping and throwing;

development of endurance, speed, agility and strength; education of will, perseverance and determination;

strengthening and hardening of the body.

8.3. Athletics classes are held in a stadium or on a site with a running track, jumping pits and places for throwing. Crosses are held on the ground.

8.4. Athletics training sessions are held for two hours and consist of preparatory, main and final parts.

The preparatory part (10 - 20 minutes) includes accelerated walking, slow running and floor exercises of a general developmental nature.

The main part (70 - 85 min.) includes: training in the technique of running for short, medium and long distances; jumping and throwing training, training in their implementation.

In the final part (5 - 10 minutes), slow running and walking, deep breathing exercises and muscle relaxation are carried out.

8.5. The preparatory and final parts of the classes, as well as training in running for medium and long distances are carried out as part of a group. Training in sprinting, jumping, throwing and training in their implementation are carried out in a streaming way.

8.6. Training in athletics exercises is carried out mainly by a holistic method, in which the head of the lesson shows and explains the exercise as a whole, and the trainee also performs it in general.

If the exercise is difficult, then the leader of the lesson simplifies this exercise or facilitates the conditions for its implementation (running at low speed, throwing from a place and not at full strength, jumping at low altitude, using lightweight projectiles). In some cases, the exercise is learned in parts and preparatory exercises are applied.

8.7. Training in running technique is carried out on level ground or on a special treadmill. When learning to run at speed, after showing and explaining the exercise, races are held in groups of 3-5 people with distances between them of 10-15 meters and intervals between those involved 1-2 meters.

When learning to run for medium and long distances, those involved run one after another at a distance of 5-10 m. For training in running for medium and long distances, groups are formed according to the level of preparedness of the students, and for each group the distance and average running speed are set.

8.8. When learning to jump, landing is made in specially equipped pits. Jumps of a preparatory nature can be performed on the ground. When training in jumping, the main attention is paid to improving the repulsion and the combination of a push with a run.

8.9. Throwing training is carried out on a flat area or in specially prepared places (sectors).

When showing the method of throwing, the group is built in one line facing in the direction of throwing, to the left, right or behind the thrower (depending on the type of throwing), at a distance of at least 10 meters.

8.10. At the beginning of learning the technique of running, jumping and throwing, extreme stresses (loads) are avoided.

Limit stresses are allowed only if the trainees are sufficiently trained and they master the basics of the technique for performing the exercise.

8.11. In the process of training in running at various distances, long slow running at a uniform pace is used to improve running technique and develop general endurance. In addition, for the development of speed endurance, the training includes: alternating running - alternating at a distance of slow running with fast and repeated running - running a shortened distance several times at increased speed and with a little rest after each run.

In order to check the preparedness of those involved, a control run (estimate) is used - running a shortened distance at maximum speed for a while.

8.12. Short distance running (100, 200, 400 m) starts from a low start. For better leg support, starting pits 8–10 cm deep are prepared or starting blocks are installed.

On the command "TO START", rest your hands on the ground in front of the starting line, put one (strongest) foot on the front starting block (or in the front hole prepared in advance), the other on the back (in the back hole). The distance between the front and back pads (pits) is equal to the length of the lower leg (one and a half feet). Lower the knee of the leg standing on the back block (fossa) to the ground and, putting your hands behind the start line, put them straight and spaced shoulder-width close to the line. On the command "ATTENTION", by straightening the legs, lift the knee off the ground and, leaning the body slightly forward, raise it to shoulder level or slightly higher. On the command "MARCH" with a strong push of both legs and a wave of the arms, quickly start running.

Starting from the starting blocks (or pits), vigorously move forward and upward the thigh of the leg standing behind, tilt the body to an almost horizontal position. Move the arm of the strongest leg of the same name forward with the forearm, and take the other arm back to failure. The length of the first step should be approximately 50-60 cm.

The first 12 - 15 m run with frequent steps, keeping the torso tilted forward. With the increase in speed, gradually reduce the inclination of the torso and increase the length of the step, and then move on to the swing step. After repulsion, move the leg forward and upward bent at the knee and gently place it on the front of the foot, followed by support on the entire foot. Run freely, without unnecessary tension of the muscles of the torso and arms, keeping the length and frequency of the step constant. At the last step before the finish line, the run ends with a throw to the finish line with the chest or shoulder.

8.13. Shuttle run 10x10 m. It is carried out from a high start, on the command "TO START" go to the starting line, put one foot close to it, put the other half a step back on the toe. At the command "ATTENTION", transfer the weight of the body to the forward leg, tilt the torso and head slightly forward, bend the arms at the elbows. On the command "MARCH" with a push of the legs, quickly start running.

Run 10 m, touch the turn line with your foot; turning to the start line, run 10 m in the opposite direction and so on - 10 times.

8.14. Running for medium distances (800, 1000, 1500 m) and long distances (3000, 5000, 10000 m) starts from a high start.

Having taken the start, the first 30 - 40 m run with acceleration (short and frequent steps), then switch to a swing step: raising the knee of the swing leg forward upwards, as well as moving the arms and tilting the torso forward less than when running short distances. For 300 - 200 m before the end of the run for medium and for 400 - 500 m - for long distances, increase the speed of running and finish.

8.15. Crosses are held on the ground. Start and finish are equipped in the same place or nearby, when equipping the start and finish at the stadium, the length of the distance passing along the treadmill should not exceed 600 m in the cross country for 3 km, 800 m for 5 km.

8.16. Cross-country running technique is conditionally divided into the following elements: position at the start, start and start run, distance running and finish.

8.17. Start position. In cross-country competitions, a group start (races) is used. The number of participants in the race should not exceed 30 people, and with a difficult track - 20 people. Starters line up on the start line in 1 or 2 lines (depending on the size of the starting place and the number of participants in the race) in an open formation and take positions of a high start.

8.18. Start and takeoff run. On the command "MARCH", vigorously straightening the legs, push forward and at the same time wave your arms, one forward, the other back. The first 10-15 meters are overcome with small but frequent steps with a gradual increase in speed. The body remains in an inclined position. By the end of the starting run, it gradually straightens out, the length of the step increases and turns into a free wide "swing step".

8.19. Distance running. Considering that the cross-country is carried out on rough terrain, you need to be able to run both on flat and rough terrain, overcome artificial and natural obstacles.

8.20. On flat terrain, you should run with a free wide (swing) step. Keep your body straight and lean forward slightly. The arms, bent at the elbows to approximately a right angle and relaxed at the shoulder joints, make movements in the anterior-posterior direction.

When running with a "flying" step in boots or shoes, the leg is placed from the heel, followed by a roll over the entire sole or immediately over the entire foot. However, when accelerating the run, the foot must be placed from its front part. At the end of the push, the leg is fully extended, especially in the knee and ankle joints. At the same time, the other (unsupported) leg is as relaxed as possible, bent at the knee and quickly moved forward.

8.21. At the end of the push, the fly leg should be parallel to the supporting leg. The stride length should be within 150 - 160 cm. The pace (frequency of steps) of running is 180 - 190 steps per minute.

8.22. Overcome natural and artificial obstacles economically at the lowest cost. Run into the rise with shortened steps, without fully straightening the leg, put it off the toe, work vigorously with your hands and, the steeper the rise, the more you tilt the body forward. On very steep slopes, you can walk or lean on the ground with your hands.

8.23. When descending from the mountains, relax the muscles of the body as much as possible and, using inertia, run with long strides, placing the foot from the heel. The hull leans back.

8.24. On soft ground, it is advisable to run with wide strides, since soft support does not allow for a full push with the foot and leads to an unnecessary waste of energy. Shorten the stride length by increasing the frequency.

8.25. When running on a cobblestone pavement or paved highway, you need to put your feet on the entire sole, shorten your step and carefully monitor the condition of the road (potholes, pits).

8.26. On slippery ground, you must run very carefully, with short steps, and on uneven terrain, slow down your running speed.

8.27. On a plowed field, when running across the furrows, the foot is placed on the crest of the furrow, and when running along the furrows, between them. Wetlands, ditches with water are more convenient to overcome by walking or running, raising the thigh high so that the foot sweeps over the water.

8.28. You should run through the forest and bushes, protecting yourself with your hands from blows of branches. Low bushes, trenches, ditches, etc. up to 2 m wide, fallen trees or hedges up to 0.5 m high are overcome by jumping with a landing on one foot. To perform the jump, it is necessary to increase the speed in front of the obstacle, push off with the strongest leg, at the same time vigorously move the other leg and arms forward and upward, jump over the obstacle and, landing on the fly leg, continue running.

8.29. Wider (up to 3 - 3.5 m) and high (up to 0.8 m) obstacles are overcome by jumping with landing on both feet. This jump should be performed in the same way as described above, but the landing is made on the feet of both legs slightly apart, knees bent, body and arms move forward to keep the body from falling back.

8.30. It is advisable to overcome vertical obstacles about 1 m high "advancing". To do this, 10 - 12 m from the obstacle, it is necessary to increase the speed of running, push off with one foot 1 - 1.5 m from the obstacle with a simultaneous swing of the arms up and forward, move the torso forward, and with the other foot gently jump on the obstacle. The supporting leg should be bent. Pushing leg, without straightening, carry over the obstacle, jump on it and continue further movement. Obstacles above 1 m are overcome by jumping with the support of the hand and foot.

To perform the jump, it is necessary to take a run and, having pushed off in front of the obstacle with one (jump) leg, the arm opposite to the jog leg, move forward and up, jump on the obstacle, leaning on it with a hand and a slightly bent other (swing) leg. Without stopping, move the jogging leg over the obstacle, jump onto it and continue moving.

8.31. Finishing. The beginning of the finish line (acceleration of running at the end of the distance) depends on the fitness level of the employee. If the participants of the race run in a group, it is more expedient to start finishing earlier. To do this, it is necessary to increase the frequency of steps, especially when a feeling of fatigue appears. It is much easier to speed up the movements of the legs if you start working with your hands more often.

8.32. Having run through the finish line, you should not immediately stop, sit down, and even more so lie down. It is necessary to run another 50 - 60 m slowly, gradually moving to a step. Then do some exercises to relax the muscles and calm the breath.

8.33. The long jump with a run-up consists of a run-up, a push, a flight and a landing.

Run (30 - 40 m) to perform with gradual acceleration, bringing the speed to the maximum.

Take a run and push off with one (strongest) leg from the repulsion line (without stepping over the line), with the other - at the same time with your hands, wave forward and upward, bending it at the knee. After the push, connect your legs, pulling them with your knees to your chest, and land.

8.34. High jump with a running start. The exercise is practiced in the presence of conditions and material resources. Take a run at an angle to the bar and, putting the pushing leg forward on the heel, take your hands back. Quickly straightening the push leg with a simultaneous roll from heel to toe and a wave of the arms and a fly leg, take off. Lift the fly leg up and move it over the bar, then vigorously lift and move the push leg over the bar. Tilt the body above the bar forward, and lower the arms down and land on the fly leg.

8.35. Movement along a vertical rope (pole, rope). Grab your hands as high as possible, bend your knees, pulling them to your chest, and with your feet grab the rope, with one foot (lift) - from below, with the other foot, its sole, as if stepping on top of it, passing the rope between the knees. Straightening your knees, you should, as it were, stand up to your full height, leaning on a rope clamped by your feet. Intercept with hands on the rope up to failure, gain a foothold. Then again do the same action with your feet, etc.

9. Control complex exercises

9.1. Control complex exercises are intended to periodically check the degree of readiness of personnel to perform techniques for overcoming obstacles.

9.2. To study the techniques for overcoming obstacles, as well as to test the readiness of personnel in this section, obstacle courses are equipped in government bodies and institutions.

To teach the basic ways to overcome obstacles and develop the physical and volitional qualities of the personnel, a single obstacle course and a training fire tower are installed.

Obstacle course for personnel. Distance 100 m, consisting of a start line, a fence, two linen sleeves 20 m long in rolls, a log, a boundary line, a three-way fork, a finish line. It is performed from the starting position - standing in front of the start line (the trunk is in any position).

Training fire tower for personnel. The distance to the training fire tower is 32 m 25 cm, consisting of a start line, a safety cushion at least 1 m thick, a frame of a four-story tower, a bar with a section of 6x6 cm, a window of 2, 3 and 4 floors, a floor of 2, 3 and 4 floors, a line finish. It is carried out from the starting position - standing in front of the start line, the assault ladder is installed on the track so that its seventh step coincides with the start line. The employee holds the ladder with his hands arbitrarily, without lifting it off the ground.

10. Ski training

10.1. Ski training classes are held with the aim of developing the general endurance of the personnel, the ability to move quickly and perform marches on skis.

10.2. The following tasks are solved at the ski training lessons:

development of endurance, speed, strength and agility, education of determination and courage by training in high-speed skiing at various distances, on various terrain, at different times of the day and in any weather;

learning how to move on skis: skiing, climbing, descending, braking and turning;

training in combat techniques with skis and on skis, preparation and conservation of ski equipment;

10.3. Ski training lessons consist of preparatory, main and final parts.

The preparatory part (10 - 15 minutes) consists of checking the personnel, preparing ski equipment and moving to the training site.

In the main part (75 - 85 minutes) there is training in skiing and training in high-speed movement over various distances.

The final part (5 - 10 minutes) includes a calm movement on skis to the location, checking the personnel and putting the ski equipment in order.

10.4. At the first lesson, the leader checks the ability of the personnel to ski. With those who cannot ski, the first 2-3 lessons are held separately under the guidance of the most trained skiers.

10.5. To learn skiing, a flat area protected from the wind (approximately 50x80 m in size) is selected, on which two closed ski tracks are laid 5 - 10 m from one another. The movement on the ski tracks is carried out in one direction. Stronger skiers move along the outer (large) track.

10.6. Ski moves are studied in the following sequence:

walking without sticks;

normal move;

two-step move;

one-step move;

four-step move;

skating run.

10.7. Training for ascents, descents, braking and turns is carried out at first on even and gentle slopes with a gradual transition to steeper ones, in compliance with the following sequence:

ascents with a normal step, "herringbone", "half-herringbone", "ladder";

descents from mountains with a gradual increase in difficulty (from higher and steeper mountains, with the presence of obstacles and the need to make turns); braking with a "plow", "semi-plow", "emphasis" and sticks between skis;

turns in the movement of stepping, "plow", "semi-plow" and "emphasis".

10.8. At first, skiing technique training is carried out on slightly rough terrain.

10.9. Training is included in every ski training session. After mastering the technique of skiing in various ways, classes are mainly of a training nature.

Training is carried out by gradually increasing the distance traveled and increasing the speed of movement. At the same time, training conditions are complicated by the choice of rugged terrain and an increase in the weight of the calculation.

Long transitions, carried out at a calm pace, alternate with high-speed transitions.

In the process of training sessions, systematic improvement in the technique of skiing in various ways and in various conditions continues.

10.10. When the group moves across the virgin lands, the most prepared trainees are appointed to lay the ski tracks, which are periodically replaced. At each lesson, two or three trailers stand out from among experienced skiers, who must ensure that the students do not lag behind, and do not leave the track during stops.

10.11. When descending from gentle slopes, the distances between skiers increase to 10 - 15 steps, and on steep slopes the descent is made alternately.

10.12. When skiing in conditions of limited visibility (at dusk, in a snowstorm, snowfall, fog), the speed of movement decreases, and the distance between trainees is reduced. After overcoming difficult places and descents from the mountains, short stops are made.

10.13. In order to avoid hypothermia and frostbite, the leader of the lesson checks the serviceability and preparation of ski equipment, clothing and footwear. In severe frost and headwind, it often changes guides and organizes mutual observation. If the sensitivity of the toes is lost, it organizes the performance of swing movements with the legs without skis or movement at an accelerated pace (running) with skis in hand.

10.14. Before building, the skis are fastened with sticks. On the command "Ski - BRACE", take the skis by the cargo platforms and connect them with sliding surfaces, fasten the toes and heels with staples (braid), fasten the upper ends of the poles and put rings on the toe of one ski, fasten the upper ends of the poles with skis below the cargo platforms with a braid:

on the command "STAND" put the skis fastened with the heels at the toe of the right leg with sticks towards you, holding the skis with your right hand by the upper part of the cargo area;

on the command "EQUALIZING", turning your head to the right, press the skis to your shoulder.

on the command "QUIET" put your head straight, and transfer your hand with skis to the previous position;

when turning on the spot, on a preliminary command, the skis are raised, after the turn is made, they are lowered onto the snow;

on the command “Ski on the shoulder-CHO”, take the fastened skis on the left shoulder with sticks back, holding the lower ends with the left hand;

on the command "Ski to no-GE" with the right hand, take the skis above the bindings and move them down to the right foot so that the heels of the skis touch the toe of the right foot, at the same time support the skis above the right hand with the left hand, then lower the left hand, and put the right skis on snow;

with a long movement on foot, the skis are taken to the "under the arm" position. On the command “Ski under ru-KU”, take the sticks near the mount with your right hand, and with your left hand behind the cargo platform of the ski facing forward, and tilt the upper ends of the skis forward down. Then, turning the skis from left to right with sticks down, press them with the elbow of the right hand to the side, at the same time vigorously lower the left hand. Keep ski toes at knee height;

skis to the leg from the position "under the arm" are taken on the command "Ski to no-GE". On this command, grab the ski poles with your left hand from the bottom near the mount, and with your right hand turn the skis to the left with the poles up, raise the toes of the skis; holding the skis vertically, intercept them with your right hand above the bindings; quickly lower the left hand, with the right hand smoothly and clearly place the skis with the heels at the toe of the right foot.

10.15. When moving with skis at the foot, on the shoulder or under the arm, make movements with the free hand. On the command "STANDING" stop and take the skis to the foot without an additional command.

10.16. For putting on skis, the system is first broken into intervals and a distance of three steps. At the command “GET STARTED on skis”, take the skis in your left hand, unfasten the sticks with your right hand and put them in the snow or put them in rings back on the right side: separate the skis and put them so that the cargo platforms are at the feet on the right and left. Attach skis to shoes, take poles, put on loops and take a combat stance on skis:

on the command "EQUAL" ("LEFT-EQUAL") press the upper ends of the sticks to the chest and turn the head to the right (left);

at the command "Smirno" take a combat stance on skis; on the command "LEFT" ("RIGHT"), rearranging the skis and sticks in four counts to turn 1/4 circle;

on the command "ROUND", raise the left leg bent at the knee with the ski forward upwards, simultaneously with the rearrangement of the left stick back behind the heel of the right ski, turn the leg with the ski to the left back and lower the ski onto the snow. Transferring the weight of the body to the left leg, surround the right leg with the ski around the left leg and put it on the snow next to the left leg, put the sticks at the bindings;

turns in motion to the left and right are made in the same way as on the spot, with a deceleration of movement on a preliminary command. When making a turn, at the first step, put the outer ski in relation to the turn to the inner one, and at the second, send it forward to continue moving in a new direction. A turn around in motion is performed by the command "Circle - MARCH". According to the preliminary command, a stop is made, and according to the executive command, a turn is made (performed in the same way as on the spot);

change of direction by entering the shoulder is made, as when turning on the spot, while maintaining skiing.

10.17. To remove the skis, the command "Ski-REMOVE" is given. At this command, fasten the sticks, put (put) them on the snow to the right, unfasten the skis one by one and get off them to the left.

10.18. Walking without sticks. It is used when moving as an auxiliary exercise in training. When skiing without sticks, the movements of the legs and arms alternate, as in ordinary walking.

10.19. Alternate two-step move. Applicable to a variety of terrain. Pushing off with the right foot and the left stick, push the left leg forward, transfer the weight of the body onto it and slide on the left ski, at the same time bring the right hand with the stick forward. Without waiting for the slowdown, put the right stick on the snow at the level of the toe of the left foot, start the push, pulling the right leg up to the level of the left, start the push with the left foot. Pushing off with the left foot and right stick, push the right foot forward and slide on the right ski, at the same time bring the left hand with the stick forward. The leg at the end of the push is fully extended, then, relaxing, it bends at the knee, while the ski comes off the snow. When the stick is carried forward, the arm is slightly bent at the elbow, and at the end of the push it fully straightens.

10.20. Simultaneous stepless move. It is used on rolled places, on crust, ice, when crossing areas with snowy water and on gentle slopes. Bring half-bent arms forward, put sticks on the snow at the level of toes, legs slightly bent. Leaning the torso forward, push with sticks until the arms are fully extended from behind. After the end of the push, sliding on both skis, gradually straighten the torso.

10.21. Simultaneous one-step move. It is used to accelerate movement on flat terrain and rolled places with good sliding. Bring the bent arms forward and, pushing off with the right foot, push the left leg, put the sticks in the snow at the level of the toe of the left ski. Leaning the torso forward, start pushing with sticks until the arms are straightened from behind, at the same time pull the right leg to the left, slide on both skis and straighten the torso.

10.22. Simultaneous two-step move. It is used for good sliding on flat terrain. Pushing off with your right foot, push your left foot forward, simultaneously bringing both hands with sticks forward and down. Continuing to slide, pull the right leg to the left and simultaneously with the push of the left leg, push the right leg forward, put the sticks in the snow at the level of the toe of the ski advanced forward, tilting the torso forward, push with the sticks in the same way as with a simultaneous stepless move. Simultaneously with the push with sticks, pull the left leg to the right, continuing to slide on both skis, straighten the torso.

10.23. Alternate four-step move. It is used when moving on deep and loose snow, as well as with poor sliding. The alternating four-step cycle consists of four sliding steps. On the first two steps, hands with sticks are alternately brought forward, on the third and fourth sliding steps, alternate pushes with sticks are performed.

10.24. Skating - simultaneous two-step. It is applied on the plain, rise 2 - 6 degrees, under a slope 2 - 3 degrees. Gliding is performed on the left leg with the toe of the ski laid aside at an angle of 16 - 24 degrees, pulling the second ski to it, the toe of which is laid aside at an angle of 16 - 24 degrees, the hands are at the level of the thigh of the left leg, the torso is tilted forward. At the expense of "I" - repulsion with the left foot, the removal of the other leg with a swing forward - to the side and the gradual transfer of body weight to it with the simultaneous removal of half-bent arms forward (indicating sliding on one ski), at the expense of "time" - the designation of repulsion with hands, repulsion with the right foot and a smooth transfer of the body to the left ski, hands behind.

10.25. In freestyle cross-country skiing competitions, in addition to the main simultaneous two-step run, semi-skating, simultaneous one-step skating and skating without stick repulsion are used.

10.26. Rise at a normal pace. Used on gentle slopes. The movements are the same as in the normal course, but with a slightly greater forward inclination of the torso and a stronger and longer support on the sticks. In those cases when it is impossible to walk with a sliding step, the rise is overcome with a stepping step.

10.27. Half herringbone climb. It is used when lifting obliquely. The ski that is higher up the slope is placed in the direction of travel, and the other ski is placed on the inner edge and with the toe turned to the side.

10.28. Herringbone climb. It is used on slopes of medium steepness. When lifting, the toes of the skis are widely bred to the sides and the skis are placed on the inner ribs. The steeper the climb, the wider the toes of the skis unfold. Sticks for repulsion are placed behind the skis.

10.29. Climbing ladder. Used on steep slopes. Standing sideways to the slope, rearrange the stick and take a step up, towards the rise. Leaning on a stick and a ski that is higher up the slope, attach a second ski to it, then rearrange the stick.

10.30. Zigzag rise. It is used on long and steep slopes, when going straight up is difficult. The movement is made obliquely with a change of direction in the usual step or "half herringbone".

11. Swimming and swimming

11.1. Swimming lessons are held to prepare personnel for overcoming water obstacles.

11.2. In the classroom, the following tasks are solved:

teaching the most valuable ways of swimming, the simplest, diving and helping a drowning person;

learning how to swim across with improvised means and without them;

development of endurance, speed, agility, courage and determination;

strengthening health and hardening of the body.

11.3. Swimming lessons are held in indoor and outdoor pools at a water temperature of at least +17 degrees C.

11.4. The head of swimming classes is personally responsible for organizing classes, ensuring security measures, for the integrity and safety of the equipment and inventory used during classes. He is obliged to provide, first of all, training for those who cannot swim in the simplest ways of crossing with improvised means and swimming at a distance of at least 100 meters.

11.5. At the first lesson, the ability of the personnel to swim is checked and divided into three groups.

First group. Those who cannot swim - those who cannot swim 25 m.

Second group. Able to swim - swimming 25 m, but not owning one of the most advantageous in terms of swimming methods (on the side, breaststroke, freestyle with outstretched hands).

Third group. The most trained swimmers - owning one of the indicated methods and swimming at least 200 m.

For each group, the head of the lesson appoints his assistant from among the most trained swimmers.

11.6. Swimming and swimming lessons are held for two hours and consist of preparatory, main and final parts.

The preparatory part (15 - 30 min.) is carried out on land and includes: the calculation of those involved and the explanation of the tasks of the lesson, familiarization with the methods of swimming, exercises for mastering the technique of swimming; fitting uniforms, weapons and equipment for the crossing, preparing improvised means.

During the main part (50 - 75 min.) there is training in swimming, diving, undressing or helping a drowning person in water, training in swimming for endurance and speed, improvement in the methods of swimming.

In the final part (10 - 20 min.) is carried out: personnel check, gymnastic exercises or jogging (with chills), changing clothes, cleaning equipment and summing up the lesson.

The construction and calculation of those involved in the preparatory part, as well as the final part of the lesson, are carried out as part of a group by the leader of the lesson, exercises for mastering swimming techniques in the preparatory part and the entire main part of the lesson - as part of a group by department.

At low water temperatures, the time for the main part is reduced, and the duration of the preparatory part of the lesson increases.

11.7. With a group of non-swimmers, the simplest way of swimming is studied - freestyle without taking hands out of the water. In the group of those who can swim, the method of swimming on the side or freestyle (crawl) is being studied. The most trained swimmers improve in swimming for endurance and speed in various ways, and are also involved in duty during classes.

11.8. Swimming training is carried out in the following sequence:

familiarization with the method of swimming in general and with its elements;

learning the movements of the method of swimming on land;

learning how to swim in water.

11.9. When getting acquainted with the method of swimming, the most prepared swimmer demonstrates it in the water, and the leader of the lesson explains the swimming technique in the following sequence: body position in the water, leg movements, arm movements and coordination of movements of the legs, arms and breathing. To observe the show, the group lines up along the shore (side) in one line.

11.10. To perform exercises on land, a group of trainees breaks into intervals and distances of 2-3 steps. Separate movements of the studied swimming method are learned in the following sequence:

leg movements;

hand movements;

coordination of hand movements with breathing;

coordination of movements of arms, legs and breath.

11.11. When teaching swimming techniques on land, the leader must ensure that the trainees understand and perform the exercises well, and when teaching in the water, he must give only brief instructions for correcting mistakes.

11.12. Learning the method of swimming in water is carried out in the same sequence as on land. In the first lessons, the main attention is paid to working out leg movements and proper breathing. Leg movements are studied in the prone position with the support of the hands on the bottom and when swimming with a board in hand or with other available means. Along the way, breathing, movements with one hand are learned, and then the coordination of all movements with breathing.

When practicing with a group of non-swimmers, the leader of the group is in the water and helps the students to perform the exercises. Beginner swims are first carried out towards the coast, and then along the coast (in the absence of specialized pools).

11.13. The leader of the group organizes classes in the water in such a way that the trainees are constantly on the move, performing one exercise after another.

The leader determines the order of the exercises in advance, and for the simultaneous performance of exercises in the water by the whole group, he gives the established signals. To explain the typical errors and ways to eliminate them, the team leader takes the trainees ashore.

11.14. Swimming training should be carried out by gradually increasing the swimming distance to 400 m, seeking good gliding and rhythmic breathing from those involved. After acquiring the ability to swim without rest and gross errors in the technique of 300 - 400 m, swimming begins at a fast pace for short distances (50 - 100 m).

11.15. Training in turning, diving and helping a drowning person begins after the personnel learn to swim on their own for at least 50 m.

With the further improvement of the personnel in swimming, methods of swimming in uniform and with equipment, undressing in the water, jumping into the water and diving are being studied.

11.16. To avoid injury and accidents, the class leader must take the following precautions:

prevent the presence of broken boards and protruding nails on the bridges and swivel boards;

appoint 2-3 excellent swimmers from among the most trained for the duration of classes outside the water station to monitor the trainees and allocate them a boat with life-saving equipment;

when conducting classes in cool water (from +17 to +19 degrees), perform exercises at a fast pace and with a large number of repetitions, reduce the stay in the water in the main part, after classes, jog and gymnastic exercises;

at the first sign of severe cooling (chills, "goosebumps", blue lips) of an individual personnel or all groups, withdraw from the water;

check the number of people involved before entering the water, while they are in the water and after leaving the water;

in the absence of a shallow place, training of non-swimmers and weak swimmers should be carried out with the help of a cord fixed around the trainee's belt, or with the help of improvised means;

personnel who have suffered inflammatory diseases of the middle and inner ear should be allowed to swim if the ear canal is blocked with cotton wool smeared with petroleum jelly or lanolin.

11.17. When conducting swimming lessons, the following commands are given. At a shallow place, trainees enter the water at the command "Into the water, step (run) - MARCH". At this command, the trainees enter the water and turn to face the leader.

At a deep place, trainees enter the water at the command "Jump with their feet (head) down into the water - MARCH". On this command, the trainees jump into the water, swim up to the raft and take their starting position to perform the exercises.

From the starting tables, trainees enter the water at the command "TO START", and then "MARCH".

11.18. Preparatory exercises for mastering with water are carried out in order to develop proper breathing, the ability to keep your eyes in the water and slide in a horizontal position.

Exercise 1.

Standing at the bottom, sit down so that your mouth is at the surface of the water. Take a full breath. Lower your face into the water and exhale slowly through your mouth and nose. Raise your head above the water and inhale again. Perform the exercise at a slow pace from 10 to 50 times in a row, achieving rhythmic and full breathing.

Exercise 2.

Take a deep breath, immerse yourself in water with your head, hold your breath for 5-10 seconds and, exhaling air through your mouth and nose, stand up.

Exercise 3

Take a deep breath, dive headlong into the water, tuck your legs under you and wrap your arms around your knees, float to the surface. Hold this position for 10-15 seconds. After exhaling into the water, stand on the bottom.

Exercise 4

Take a deep breath, bend over so that the chin touches the water, at the same time stretch your arms forward, connecting them with your palms down. Push off with your feet from the bottom and, taking a horizontal position, slide forward at the surface of the water, lowering your face into the water.

12. Assessment of physical fitness

12.1. The level of physical fitness of the personnel as a whole is determined at the end of the calendar year based on the assessments received during the year as the established standards are passed. Personnel who did not take part in the passing of standards are not evaluated at the end of the year.

12.2. The standards are surrendered after working out in the physical training classes of the relevant general physical and service-applied exercises.

12.3. The assessment of the individual physical fitness of the personnel is made up of the marks received by them for the fulfillment of the established standards and is determined by:

"excellent" - if more than half of the ratings are "excellent", and the rest - "good";

"good" - if more than half of the marks are not lower than "good", and the rest are "satisfactory";

"satisfactory" - if all the marks are "satisfactory" or if one mark is "unsatisfactory" in the presence of positive marks for the performance of the service-applied exercise;

"unsatisfactory" - in all other cases.

13. Control over the physical training of personnel

13.1. Control over the physical training of personnel is carried out by conducting inspections in order to determine the level of physical fitness of personnel, the quality of the organization and methods of training personnel.

13.2. The leader is obliged to know, systematically check and evaluate the level of physical fitness of the personnel subordinate to him.

Physical readiness check is carried out:

in the learning process (monthly, quarterly, yearly);

at the end of each semester and academic year (in an educational institution);

when inspecting governing bodies and institutions.

13.3. In the governing bodies and institutions, at least 30 percent of the personnel from the payroll are involved in the audit. When checking, the physical fitness of the management team is assessed without fail.

Personnel, from among those assigned to the test, who did not appear for the delivery of the standard, an unsatisfactory mark is given.

13.4. The number and type of exercises during the verification is determined by the inspector, taking into account real weather conditions and opportunities, as well as the requirements set forth in this Manual. Personnel are checked by climbing the assault ladder to the window of the 4th floor of the training tower.

The mark for the performance of each exercise is determined in accordance with the standards for general physical exercises for the personnel of the federal fire service in accordance with.

13.5. An individual assessment of the verified personnel is set according to. of this Instruction.

13.6. The percentage of positive ratings is calculated from the total number of ratings of personnel submitted for verification.

13.7. The results of checking the physical fitness of the personnel are drawn up in the summary protocols for the delivery of standards for physical training. After the check, a certificate (act) of checking physical fitness is drawn up. The certificate (act) reflects the general results of the check, the quality of the organization and methods of physical training, positive experience and shortcomings, proposals for eliminating the identified shortcomings.

______________________________

* Clause 9 of the Regulations on the Federal Fire Service, approved by Decree of the Government of the Russian Federation of June 20, 2005 N 385.

** Decree of the President of the Russian Federation of November 10, 2007 N 1495 "On approval of the general military regulations of the Armed Forces of the Russian Federation".

Appendix No. 1
To . Instructions for

federal fire service

Curriculum for the physical training of personnel of the federal fire service for 20__

Note: The curriculum may also include sections such as applied gymnastics, athletics, ski or cross training.

Appendix No. 2
To . Instructions for
physical training of personnel
federal fire service

Consolidated protocol

passing standards for physical training

_________________________________________________________________________

(name of division)

"____" ____________ 20___

Physical training

Total _______ people

"excellent" _________ pers. ________ Percent

"good" _________ pers. ________ Percent

"satisfactory" _________ people ________ Percent

"unsatisfactory" _________ people ________ Percent

Percentage completed __________________________________

Unit evaluation __________________________________

Inspector (instructor) _______________________ _______________________

(signature) (initials, surname)

Head of division _______________________ _______________________

(signature) (initials, surname)

Appendix No. 3
To . Instructions for
physical training of personnel
federal fire service

Standards for general physical exercises for personnel of the federal fire service

Exercises (units)	Grade	Age groups
		1	2	3	4	5	6
endurance		Men
1. Run (cross) 5 km. (min. sec.)	satisfactorily	25.00	26.00	31.00	33.00	37.00	40.00
	Fine	24.00	25.00	29.00	31.00	35.00	38.00
	Great	23.00	24.00	27.00	29.00	33.00	36.00
or
Run 1 km (min. sec.)	satisfactorily	3.50	4.10	4.30	4.40	5.40	5.50
	Fine	3.35	3.45	3.50	4.00	5.00	5.30
	Great	3.20	3.30	3.40	3.50	4.00	5.00
or
Swimming 100 m (min. sec.)	satisfactorily	2.30	2.35	2.55	3.10	3.55	4.10
	Fine	2.00	2.05	2.25	2.40	3.05	3.20
	Great	1.45	1.50	2.05	2.25	2.40	3.06
	satisfactorily	26.30	27.30	31.30	33.30	36.30	39.30
	Fine	25.30	26.30	28.30	30.30	33.30	36.30
	Great	24.30	25.30	26.30	28.30	30.30	33.30
Force
	satisfactorily	3	2	1	1	1	1
	Fine	4	3	2	2	2	2
	Great	5	4	3	3	3	3
or
Pull-ups on the bar (number of times)	satisfactorily	10	9	6	4	3	2
	Fine	12	11	8	6	5	3
	Great	14	13	10	8	7	5
Speed ​​and Agility
	satisfactorily	27	28	31	34	36	39
	Fine	26	27	30	33	35	38
	Great	25	26	29	32	34	37
endurance		Women
1. Running (cross) 1 km. (min. sec.)	satisfactorily	4.35	5.10	5.30	6.00
	Fine	4.15	4.40	4.55	5.20
	Great	4.00	4.20	4.40	5.00
or
Swimming 100 m (min. sec.)	satisfactorily	3.20	3.25	3.40	4.20
	Fine	2.50	2.55	3.10	3.45
	Great	2.30	2.36	2.50	3.20
or
2. Cross-country skiing 5 km (min. sec.)	satisfactorily	39	41	43	45
	Fine	36	38	40	42
	Great	34	36	38	40
Force
3. Strength complex exercise (number of repetitions)	satisfactorily	26	22	18	14
	Fine	30	26	22	18
	Great	34	30	26	22
Speed ​​and Agility
4. Shuttle run 10x10 m. (sec.)	satisfactorily	36	38	44	52
	Fine	34	36	42	50
	Great	32	34	40	48
Men
1. Climbing the assault ladder for firefighters (sec.)	satisfactorily	34	36	38	41	44	56
	Fine	28	31	35	39	41	52
	Great	26	28	32	36	39	47
2. Obstacle course for firefighters (sec.)	satisfactorily	33	36	40	43	50	60
	Fine	30	34	37	40	44	56
	Great	27	32	35	37	40	50

Order of the Ministry of Emergency Situations of the Russian Federation of March 30, 2011 N 153 "On approval of the Manual on the physical training of personnel of the federal fire service"

Registration N 20630

This Order shall enter into force 10 days after the date of its official publication.

Document overview

A manual on the physical training of personnel of the federal fire service has been developed.

Its provisions apply to the personnel of the structural subdivisions of the central apparatus of the EMERCOM of Russia, research and educational institutions and organizations of the Ministry.

We are also talking about employees of regional centers for civil defense, emergencies and disaster management, the main departments of the EMERCOM of Russia in the constituent entities of the Federation.

Tasks - to develop and improve physical qualities (speed, strength, dexterity, etc.), to cultivate self-confidence, to improve skills in service-applied sports, etc.

Physical training is carried out in the form of educational and self-study, morning exercises, training in the process of official activities, sports events.

To conduct these classes and pass the standards, the personnel are divided into certain age groups in accordance with their age.

At least 100 hours a year are allotted for classes and passing control standards.

The issues of physical training are reflected in the relevant work plans of these bodies and institutions.

Changes made to the order of the Ministry of Emergency Situations of Russia "On the approval of the Manual on the physical training of personnel of the federal fire service."

1. State paragraphs. 3.3. and 3.4. of section 3. Instructions for the physical training of personnel of the federal fire service in the following edition:

3.3. Physical training classes are organized and conducted during working hours during the year at the place of service (work).

The total amount of time allotted for classes and passing control standards for personnel is at least 100 hours per year.

When planning the topics of physical culture classes, provide for at least 30 percent of the total number of hours for classes aimed at professionally applied physical training.

3.4. Physical training classes and passing the standards for assigning qualification levels are held in sportswear, taking into account weather conditions (checking and conducting classes with personnel in swimming is carried out at a water temperature of at least plus 18 ° C; cross-country skiing and ski marching - when air temperature not lower than minus 20°С, with a wind of 5-10 m/s - not lower than minus 15°С, with a wind of 10-15 m/s - not lower than minus 10°С; for other physical exercises - not lower than minus 15 °С, not higher than plus 35°С.).

2. Supplement section 3. Instructions for the physical training of the personnel of the federal fire service p. 3.8 .:

3.8. Employees with deviations in the state of health and referred as a result of an in-depth medical examination for health reasons to the 3rd or partially to the 2nd group, who have undergone acute illnesses and injuries, who, according to the doctor's conclusion, are under dispensary and dynamic observation for testing physical fitness and passing standards for awarding qualification titles and qualification levels of physical fitness are not allowed.

Female employees during pregnancy, according to the conclusion of medical specialists, are not allowed to check physical fitness and pass standards for assigning a qualification level of physical fitness.

3. State section 6. Instructions for the physical training of personnel of the federal fire service in the following edition:

« 6. PHYSICAL AND SPORTS WORK

6.1. Physical culture and sports work is carried out in order to involve personnel and their families in regular physical exercises, increase the level of physical fitness, strengthen moral and psychological qualities, sportsmanship and leisure activities and promote a healthy lifestyle.

6.2. To organize and conduct mass sports work with personnel, in organizations of central subordination of the Ministry of Emergency Situations of Russia and in the territorial bodies of the Ministry of Emergency Situations of Russia, sports committees are created under the chairmanship of the head.

The sports committee is appointed by order of the head and consists of 5-7 people (chairman, his deputies, secretary, chairman of the panel of judges and members).

The sports committee is responsible for:

development of a draft order on the organization of mass sports work for the current year, drawing up a plan for mass sports work, development of regulations on holding competitions and reviewing mass sports work;

organization and holding of reviews of sports and mass work, sports holidays, and other events;

preparation and holding of educational and methodological meetings and seminars with sports organizers: coaches and judges in sports from among the personnel;

selection and briefing of referee teams for holding competitions in service-applied and other sports;

generalization and dissemination of best practices in organizing and conducting mass sports activities;

organizing and holding sports events with family members of personnel;

consideration of materials for the assignment of sports titles, categories, referee categories;

analysis of the state of mass sports work and development of proposals for its improvement.

The sports committee in its work maintains contact with local physical culture and sports organizations.

In individual organizations and educational institutions, on the initiative of the personnel, public sports clubs can be organized to organize sports and recreational leisure.

6.3. Physical culture and sports work with personnel can be carried out during the hours of physical training classes, in their free time from service and study, on weekends and holidays. The basis of its content is sports and recreational activities, training sessions in sports and exercises of a predominantly service-applied nature, sports competitions, reviews of sports and mass work, sports holidays.

6.4. To conduct classes in sports teams, sections of governing bodies and institutions, freelance instructors (coaches) in sports are appointed.

They are obliged:

plan and conduct training sessions and educational work;

take part in the preparation of materials for the assignment of sports titles and categories to athletes;

keep records of the work of a sports team, section.

6.5. Sports competitions are held in strict accordance with the rules for holding competitions, approved by the established procedure in the form of a competition among athletes or sports teams in various sports (sports disciplines) in order to identify the best participant in the competition, held according to the regulations approved by its organizer, which determines the tasks, goals, competition programs and conditions, the procedure for determining individual and team championships, awarding winners and submitting applications.

6.6. Employees and employees can take part in competitions held by city, regional, public and other sports organizations primarily for sports teams of organizations (institutions) of the EMERCOM of Russia. Business trips to competitions are carried out in the manner established by the order of the Russian Emergencies Ministry "On the organization of business trips for civil defense troops and employees of the State Fire Service in the system of the Ministry of the Russian Federation for Civil Defense, Emergency Situations and Elimination of Consequences of Natural Disasters."

6.7. In order to prepare for competitions in the governing bodies and institutions, training camps are organized and held to train members of national sports teams, from among the most trained athletes.

6.8. The review of mass sports work is held in the form of a complex correspondence competition, which includes the results of competitions in service-applied sports, promotional design on sports topics, the availability and staffing of sports complexes (gyms) with the determination of places for each governing body, institution.

6.9. Sports holidays are held in the form of events with the mass involvement of personnel and their families with the use of demonstration performances, complex and track and field relay races, races, games, etc., as a rule, dedicated to some significant event.

6.10. Sports categories in service-applied sports are assigned in accordance with the order of the Ministry of Sports, Tourism and Youth Policy of the Russian Federation No. 48 dated 01.01.2001 "On Approval of the Regulations on the Unified All-Russian Sports Classification" (registered with the Ministry of Justice of the Russian Federation on January 16, 2009 ., registration number 000).

Documents confirming the fulfillment (confirmation) of sports categories are:

All exercises are performed in sportswear.

Changes made to the order of the Ministry of Emergency Situations of Russia dated March 30, 2011 No. 153

To introduce the following changes into the order of the EMERCOM of Russia dated March 30, 2011 No. 153 “On approval of the Manual on the physical training of personnel of the federal fire service” (registered with the Ministry of Justice of the Russian Federation on May 3, 2011, registration No. 20630) (hereinafter referred to as the order) the following changes:

1. In the title, preamble and text of the order, in the title and text of the Manual on the physical training of personnel of the federal fire service (appendix to the order), after the words "federal fire service" in the appropriate case, add the words "State fire service" in the appropriate case .

2. Footnote "<1>” to the order after the words “Art. 116" supplement with the words "; 2011, no. 26, art. 3807; 2013, no. 23, art. 2910; 2014, no. 21, art. 2694; 2015, No. 1 (Part II), art. 262.".

3. In the Manual on the physical training of personnel of the federal fire service (appendix to the order):

clause 3.2. Section 3 shall be stated as follows:

“3.2. For classes and passing standards for physical training, personnel are divided into the following age groups:

clause 3.4. Section 3 shall be stated as follows:

“3.4. Classes and delivery of standards for physical training are carried out in sportswear or uniforms, depending on the topic of classes, venue and weather conditions.

paragraph three of clause 7.34. Section 7 shall be stated as follows:

“It is performed from the starting position hanging with a grip from above, hands shoulder-width apart, arms, torso and legs straightened, legs do not touch the floor, feet together, each time from a stationary position in hanging on straight arms (pause 1-2 s), without jerking and swing movements of the legs, the chin is above the level of the crossbar. ”;

paragraph 7.35. Section 7 shall be stated as follows:

“7.35. Exercise on the floor (carpet).

Exercise 4. Torso forward.

It is performed lying on the back, hands behind the head, fingers in the “lock”, legs are fixed, tilt the torso forward until the elbows touch the knees and return to the starting position until the shoulder blades touch the floor. The exercise is performed for one minute, slight bending of the legs is allowed.

Exercise 5. Somersaults "back and forth."

A forward roll is performed from a squat position, put your hands in front of you with your palms on the carpet, press your chin to your chest. Push off with your feet and roll forward on your back. At the moment the shoulder blades touch the carpet, bend your legs, spread your knees and, clasping your legs with your hands, go to point-blank crouching.

A back roll is performed from a squat position, the chin is pressed to the chest. Push off with your hands and feet from the carpet and roll back on your back. At the moment the shoulder blades touch the carpet, put your hands behind your head with your fingers forward and go to point-blank crouching.

Exercise 6. Flexion and extension of the arms in emphasis while lying on the floor.

The emphasis is lying down from the starting position (legs together, the body is straight). Bend your arms until your chest touches the floor, unbending your arms, take the emphasis while lying down. The exercise is performed without stopping.

supplement section 7 with paragraph 7.46. the following content:

“7.46. Strength complex exercise.

It is performed in the following sequence (for men):

push up on the hands (until the chest touches the floor) 10 times in the lying position;

from the emphasis lying 10 times to take the position of the emphasis crouching (knees between

lie on your back, hands on your belt, take a sitting position 10 times;

from a semi-squat, make 10 jumps up, fully straightening your legs, arms behind your head (with a semi-squat, the hips should be parallel to the floor).

Repeat the cycles of these exercises without pauses for the number of times.

For employees of the 5th, 6th and 7th age groups specified in clause 3.2. section 3 of this Manual on the physical training of personnel of the federal fire service of the State Fire Service, the number of exercises in one cycle should be 5 repetitions.

It is performed in the following sequence (for women):

the first 30 s from the supine position, arms along the body, make the maximum number of forward bends until the toes of the legs touch the hands (slight bending of the legs is allowed when returning to the starting position until the shoulder blades touch the floor), then without a pause for rest for the next 30 s, turn to emphasis lying and perform the maximum number of flexion and extension of the arms (legs together, the body is straight, bend the arms until the chest touches the floor) ”;

clause 8.13. Section 8 shall be stated as follows:

“8.13. Shuttle run 10x10 m. It is performed on a flat area with marked start and turn lines. The width of the start and turn line is included in the segment of 10 m. On the command “MARCH”, run 10 m, touch the turn line with your foot, turn around, run nine more segments of 10 m in this way. It is forbidden to use any natural or artificial objects, irregularities protruding above the surface of the track.

paragraph four of clause 12.3. Section 12 shall be stated as follows:

""satisfactory" - if more than half of the marks are "satisfactory", and the rest are "good" or "excellent";";

Appendix No. 3 to clause 13.4. The instructions for the physical training of the personnel of the federal fire service shall be stated in the following edition:

"Appendix No. 3
to clause 13.4. Instructions for
physical training
personnel of the federal
fire service
State fire service

Standards for general physical exercises for personnel
Federal Fire Service State Fire Service

	Grade	Age groups (men)
		1	2	3	4	5	6	7
Speed ​​and Agility
1. Shuttle run 10x10 m (s)	satisfactorily	26	27	28	31	34	36	39
	Fine	25	26	27	30	33	35	38
	Great	24	25	26	29	32	34	37
2. Climbing the assault ladder to the 4th floor (c)	satisfactorily	28	34	36	38	41	44	56
	Fine	26	28	31	35	39	41	52
	Great	24	26	28	32	36	39	47
3. Overcoming the 100-meter obstacle course (c)	satisfactorily	30	33	36	40	43	50	60
	Fine	28	30	34	37	40	44	56
	Great	25	27	32	35	37	40	50
Exercise (unit)	Grade	Age groups (men)
		1	2	3	4	5	6	7
Strength 1. Pull-ups (number of times)	satisfactorily	12	10	9	6	4	3	2
	Fine	14	12	11	8	6	5	3
	Great	16	14	13	10	8	7	5
2. Torso forward (number of times per minute)	satisfactorily	50	45	40	35	30	25	20
	Fine	55	50	45	40	35	30	25
	Great	60	55	50	45	40	35	30
3. Flexion and extension of the arms in emphasis lying on the floor (number of times)	satisfactorily	50	45	40	35	30	25	20
	Fine	55	50	45	40	35	30	25
	Great	60	55	50	45	40	35	30
4. Strength complex exercise (number of repetitions)	satisfactorily	3	2	1	1	1	1	1
	Fine	4	3	2	2	2	2	2
	Great	5	4	3	3	3	3	3
Endurance 1. Run for 1 km (min.s)	satisfactorily	3.40	3.50	4.10	4.30	4.40	5.40	5.50
	Fine	3.25	3.35	3.45	3.50	4.00	5.00	5.30
	Great	3.10	3.20	3.30	3.40	3.50	4.00	5.00
2. Run (cross) for 5 km (min.s)	satisfactorily	24.00	25.00	26.00	31.00	33.00	37.00	40.00
	Fine	23.00	24.00	25.00	29.00	31.00	35.00	38.00
	Great	22.00	23.00	24.00	27.00	29.00	33.00	36.00
3. Swimming 100m freestyle (min.s)	satisfactorily	2.05	2.30	2.35	2.55	3.10	3.55	4.10
	Fine	1.45	2.00	2.05	2.25	2.40	3.05	3.20
	Great	1.30	1.45	1.50	2.05	2.25	2.40	3.00
4. Cross-country skiing 5 km (min.s)	satisfactorily	24.00	26.30	27.30	31.30	33.30	36.30	39.30
	Fine	23.00	25.30	26.30	28.30	30.30	33.30	36.30
	Great	22.00	24.30	25.30	26.30	28.30	30.30	33.30
Exercise (unit)	Grade
		1	2	3	4	5	6
Speed ​​and Agility
1. Shuttle run 10x10 m (s)	satisfactorily	36	38	44	52
	Fine	34	36	42	50
	Great	32	34	40	48
Force
1. Torso forward (number of times per minute) Exercise (unit)	satisfactorily	40	35	30	25
	Fine	45	40	35	30
	Great	50	45	40	35
		Age groups** (women)
	Grade
2. Strength complex exercise (number of repetitions)	satisfactorily	26	22	18	14
	Fine	30	26	22	18
	Great	34	30	26	22
Endurance
1. Run for 1 km (min.s)	satisfactorily	4.35	5.10	5.30	6.00
	Fine	4.15	4.40	4.55	5.20
	Great	4.00	4.20	4.40	5.00
2. Swimming 100m freestyle (min.s)	satisfactorily	3.20	3.25	3.40	4.20
	Fine	2.50	3.55	3.10	3.45
	Great	2.30	2.36	2.50	3.20
3. Ski race 5 km (min.s)*	satisfactorily	39	41	43	45
	Fine	36	38	40	42
	Great	34	36	38	40

_____________________________

* in snowless areas, instead of skiing, a 5 km cross is rented.

** women of the 5th and 6th age groups are not subject to physical fitness testing.

Document overview

The Instructions for the physical training of personnel of the federal fire service have been adjusted.

So, two age groups are additionally fixed: up to 25 years; from 50 years and older.

The variants of the form of clothing during the classes and passing the standards for physical training have been established.

The exercises "Flexion and extension of arms in emphasis lying on the floor", "Power complex exercise" were introduced. The order of their execution is determined.

The standards for assessing individual readiness are given.

The requirements for assessing physical fitness have been clarified. The mark "satisfactory" is set if half of the received marks are "satisfactory", and the rest are "good" or "excellent".

According to the order of August 23, 2016 No. 43351 On the approval of the Manual on the physical training of personnel of the federal fire service

Standards for PSP EMERCOM of Russia / order 43351

Standards for physical training of the Ministry of Emergency Situations for men
Exercise	Grade
Speed ​​and Agility
Shuttle run 10 x 10 m (s)
Climbing the assault ladder to the 4th floor (c)
Overcoming the 100-meter obstacle course (c)
Pull-ups (number of times)
Push-ups, flexion and extension of the arms in emphasis lying on the floor (number of times)
Endurance
Run for 1 km (min.s)

* - in snowless areas, instead of skiing, a 5 km cross is rented.

** women of the 5th and 6th age groups are not subject to physical fitness testing

Standards for physical training of the Ministry of Emergency Situations for Women**
Exercise
Shuttle run 10 x 10 m (s)
Torso forward (number of times per minute)
Strength complex exercise (number of repetitions)
For strength
Run for 1 km (min.s)
Swimming 100m freestyle (min.s)
Cross-country skiing 5 km (min.s)*

Classes and delivery of physical training standards are held in sportswear or uniforms, depending on the topic of the class, venue and weather conditions.

Regulations of the Ministry of Emergency Situations of Russia (physical) / order 569

The standards for physical training are passed by rescuers and citizens who acquire the status of a rescuer in accordance with order No. 569 of October 27, 2015.

Exercises are performed in the following sequence:

1. speed exercise,
2. strength exercise,
3. endurance exercise.

Rescuers and citizens acquiring the status of a rescuer perform one exercise from each standard, determined by the attestation commission based on weather conditions and the place where the standards are checked. Exercises are performed by certified in sportswear, depending on the venue, type of exercise performed and weather conditions.

EMERCOM standards for men

Name of the exercise

Age groups Men

Standard 1. Speed ​​capabilities

1.1.

1.2. (With)

Standard 2. Force

2.1. (number of times)

1.2. (With)

Standard 2. Force

2.1. Raising the torso from a supine position (number of repetitions in 1 minute)

2.2. Push-ups from the floor (number of times)

Standard 3. Endurance

3.1. (cross) (min, s)

3.2. Swimming 100 m (min, s)

3.3. Cross-country skiing 5 km (min, s)

EMERCOM regulations - Shuttle run and 100 meters

1.1. Shuttle run 10 by 10 m (s) - Performed by a man and women on a flat area with marked start and turn lines. The width of the start and turn line is included in the segment of 10 meters

1.2. Running for 100 m (s) - Performed by men and women on the stadium's treadmill or on a flat area with any surface.

Standards for pulling up in the Ministry of Emergency Situations

2.1. Pull-ups on the bar for the number of times. It is performed by men from the starting position hanging with a grip from above, hands shoulder-width apart, arms, torso and legs straightened, legs do not touch the floor, feet together, each time from a stationary position hanging on straight arms (pause 1-2 s), without jerking and swinging movements of the legs, the chin is above the level of the crossbar

Push-ups and body raises

2.2. Push-ups from the floor for the number of times - The emphasis is lying down from the starting position (legs together, the body is straight). Bend your arms until your chest touches the floor, unbending your arms, take the emphasis while lying down. The exercise is performed without stopping.

2.1. Lifting the torso from a supine position (number of repetitions in 1 min) - Performed lying on your back, hands behind your head, fingers in the “lock”, legs fixed, tilt the torso forward until the elbows touch the knees and return to the starting position until the shoulder blades touch the floor. The exercise is performed for one minute, slight bending of the legs is allowed.

EMERCOM standards for endurance: Running for 1 km; Swimming 100m; Cross-country skiing 5 km

3.1. Running for 1 km (cross) (min, s) - Performed on the stadium treadmill or on a flat area with any surface

3.2. Swimming for 100 m (min, s) - Performed by any swimming method. It is carried out in pools or specially equipped places on reservoirs, at a water temperature not lower than plus 17 ° C

3.3. Cross-country skiing 5 km (min, s) - Performed on the terrain off-road on a pre-prepared track in a free style. Start and finish are equipped in one place. Allowed at air temperature not lower than minus 20°C, with a wind of 5-10 m/s - not lower than minus 15°C, and with a wind of 10-15 m/s - not lower than minus 10°C

When passing the standards for physical training of the Ministry of Emergency Situations, it is necessary to observe measures to prevent injuries.