PELAZIMAN ANAEROBIK • Pelaziman anaerobik melibatkan keupayaan melakukan senaman secara habis-habisan dalam jangka masa 0 –2minit. • Tahap ambang anaerobik dapat dilihat dengan terdapatnya peningkatan kadar pernafasan. • Sistem anaerobik alaktik – sistem tenaga tersimpan tidak memerlukan oksigen, tidak menghasilkan asid laktik. • Sistem anaerobik laktik – simpanan tenaga glikosis, tetapi menghasilkan asid laktik.
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PELAZIMAN ANAEROBIK
• Pelaziman anaerobik melibatkan keupayaan melakukan senaman secara habis-habisan dalam jangka masa 0 –2minit.
• Tahap ambang anaerobik dapat dilihat dengan terdapatnya peningkatan kadar pernafasan.
• Sistem anaerobik alaktik – sistem tenaga tersimpan tidak memerlukan oksigen, tidak menghasilkan asid laktik.
• Sistem anaerobik laktik – simpanan tenaga glikosis, tetapi menghasilkan asid laktik.
PRINSIP LATIHAN ANAEROBIK
• Latihan yang efisien adalah yang menghasilkan adaptasi dalam sistem metabolik dan biologikal.
1. Prinsip Lebih beban: tambahan berat beban secara beransur-ansur dan manipulasikan kombinasi kekerapan, intensiti dan tempoh latihan. 2. Prinsip pengkhususan: Latihan yang khusus pada mana- mana sistem badan atau otot akan menghasilkan adaptasi yang khusus juga. 3. Prinsip individualiti: Kemampuan dan kehendak antara seorang dengan yang lain adalah berbeza. Suaikan latihan dengan keperluan individu itu sendiri.
4. Prinsip berbalik (reversibility): Apabila latihan dihentikan untuk tempoh >72jam, kesan latihan akan kembali ke tahap asal.
JENIS-JENIS LATIHAN ANAEROBIK:1. Strength power (ATP – below 4 sec.)2. Sustained power (ATP – CP, below 10sec.)3. Power endurance (ATP – CP + lactic acid,
15sec. – 2mins)4. Peak power - maintenance of peak power &
capacity.
Anaerobik Training Objectives
• To develop:
1. Speed 2. Power 3. Strength
METHOD:
1. Free weight
2. Machines
3. Plyometrics
4. Sport Specific Drills
Training Variables
• Volume
• Intensity
• Frequency
• Rest
• Speed
• Sets
Variabel latihan Anaerobik
Alactic Lactic
Warm-up Ya Ya
Stages Asas aerobik dulu Asas aerobik dulu
Method Interval Interval
Activity Berkaitan jenis sukan Berkaitan jenis sukan
Intensity Kelajuan maksima Kelajuan maksima
Work Time Bawah 10saat 15s – 2min
Work Pulse ratio 1 : 5 atau 1 : 6 1 : 5 atau 1 : 6
Set / set volume Bawah 60 s Bawah 3min
Pause between sets 3 – 10min 10 – 15min
Total work volume Maksima 2 – 3min Bawah 12 min
Training period 8 – 12 minggu 8 – 12 minggu
Frequency 5 kali/minggu Tinggi --- mudah
Anaerobic Alactic/Lactic Training Variables
Training Variables Peak Power Maintenance of peak power
Capacity
Exercise Phase 1 – 5s 5 – 15s 15 – 30s
Pause Phase 2 – 10s 25 – 90s 90 -180s
Work /Pulse Ratio 1 : 2 1 : 5 atau 1 : 6 1 : 6
Intensity (% max of Effr
95 - 100 90 - 100 85 - 90
Repetitions 1 - 7 5 - 6 2 - 4
Max. Set Volume 60s 60s 60s
Set 2 - 4 5 - 6 2 - 4
Rest betwn sets 5 – 10min 5 – 10min 10 – 15min
Total W/out time 25min 5 – 60min 35 - 45
Anaerobic Alactic Training Mode
Anaerobik Lactic Training:
The second process. The Anaerobic Lactic System utilizes stored glycogen of the muscle and glucose delivered by the blood as the fuel to derive energy from a partial breakdown of the food.
Anaerobic Lactic Training
• Intensity --- Greater than 90% of all out
• Heart Rate -- 220 – age
• Pause Phase - Should not be rest (moderate
aktiviti e.g jogging)
Heart Rate - - Following the pause phase of 180 – age
should be achieved prior to the next repetition.
Rest Phase - - Between sets – 5 minutes of moderate exercise
and 5 – 10minutes of complete rest.
* Half of acid lactic will be removed after about 15 – 20minutes of
rest.
Anaerobic Alactic Training
• Anaerobic Alactic:– Involves use of high energy phosphagens stored in the
muscle (ATP and Creatin Phosphate).
INTERVAL = WORK – REST – WORK – REST:Interval training – is the method required to train
the anaerobic energy system.
Objective of Anaerobic Training (Alactic)
• Single explosive action• Require power of anaerobic alactic system• Require greater muscular strength• Improved neuromuscular patterning through
adaptations muscle in the neuro system
** intensity of the exercise phase should be in the
range of 80% - 90% of all out effort.
** Phause phase should be rest or very light activity.
Recovery times for inbuilding ATP-CP energy is as follows:
kerana ia berkaitan dengan kemampuan sesuatu otot atau kumpulan otot untuk menjana daya otot dibawah keadaan tertentu.
Kekuatan boleh dibahagikan kepada: 1. Kekuatan maksima: kemampuan otot tertentu menghasilkan penguncupan voluntary secara maksimum dalam tiindak balas beban luaran – juga disebut sebagai competitive maximum strength (Cfmax).
2. Absolute strength: daya yang paling kuat yang boleh dihasilkan oleh otot tertentu oleh tindakan secara involuntary. Contohnya: refleks regangan yang kuat oleh ‘sudden loading’. Dianggap sama juga dengan ‘maximal eccentric strength’.
Latihan Kekuatan Secara Umum
• General strength of the whole muscular system which forms the foundation for all strength training programmes.
• Specific strength of the muscle directly related to a particular sport.
• Monitering and recording progress is essential to ensure effective progression.
• Variation in training methods to meet the needs of the performer. It is necessery to understand each method and its relative efectiveness to ensure success.
• Optimal results occur when programmes are varied every 2 – 3weeks. Varying programmes also increase athlete motivation.
Latihan Kekuatan Secara Umum
• The following list shows the various method which can be used in training to put variety:
• Free weight
• Multi-station weight machines
• Body resistance exercise
• Isometric training
• Isokinetic training
• Plyometrics
• Pulleys and strings
• Large muscle group should be exercised before small one.
• Successive exercise should use different muscle groups.
• Exercise both extensor and felxor muscles.
Latihan Kekuatan Secara Umum
• The following list shows the various method which can be used in training to put variety:
• Free weight
• Multi-station weight machines
• Body resistance exercise
• Isometric training
• Isokinetic training
• Plyometrics
• Pulleys and strings
• Large muscle group should be exercised before small one.
• Successive exercise should use different muscle groups.
• Exercise both extensor and felxor muscles.
Latihan Kekuatan Secara Umum
• Effects of heavy resistance training on muscle, bone, ligaments and cartilage:– Muscle: larger muscle fiber because of protein synthesis.
Multiplication of myofibrils within fibers causing
enlargment of cross-section area of muscle.
- Bone: Increase in bone density.
- Ligaments: strengthen joints by extending between the bones that
form the joints.
- Tendons: tendons pull on bone.
- Cartilage: Thickening between articulating joints.
Training Programme Variables:Determining the training method load –* Varying training load – change number of
sets or reps.* Varying the exercise – use different exerc or
resistance to develop same muscle group.* Varying the type of contraction – use
concentric, eccentric or isometric contractions to develop muscular strength.
* Varying the speed of contraction – extend stimulus for 3 – 10 seconds. When training at slow speed, athletes should not do at most 60sec of work per set. When training for power, use light loads and fast contraction
LATIHAN KEKUATAN
• Penekanan faktor intensiti, kekerapan, dan jangka masa.
• Tambah beban atau rintangan.
• Latih otot hingga ke tahap ‘momentary muscular failure’ (MMF).
• Aktiviti latihan perlu disesuaikan dengan tahap dan keperluan individu
LATIHAN KEKUATAN
• Aktiviti juga harus berunsurkan rintangan terhadap otot – pengkhususan biomekanikal
• Otot juga harus diberikan masa pemulihan yang secukupnya supaya dapat bekerja hingga ke tahap maksima.
• Selepas MMF – rehatkan otot 3 – 4minit.• Prinsip adaptasi dan kebolehbalikan juga
harus di ambil kira.
PENGUNCUPAN ISOMETRIK
• Bermaksud sama atau konstan.
• Otot menguncup apabila ujudnya ketegangan tetapi tidak ada perubahan dari segi panjang otot.