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KOLEKSI NOTA KURSUS SAINS SUKAN TAHAP II

Apakah VO2 max

The harder we exercise, the more we breathe to increase our oxygen uptake
– this allow for more and more energy to be produced areobically. But there is
a limit to our capacity for oxygen uptake. Everyone has their own “maximum
oxygen uptake” level or we call it Vo2max.

LATIHAN ANAEROBIK LAKTIK

Intensity Lebih dari 90% daripada all out


Kadar Nadi 220 – usia
Fasa Rehat Should not be rest (moderate activity e.g jogging)
Kadar Nadi Following the pause phase of 180 – age should be achieved
prior to the next repetition
Fasa rehat Between sets – 5 minutes of moderate exercise and 5 –10
minutes of complete rest

Note: ½ of lactic acid will be removed after about 15-20 munites of rest.

ANAEROBIC TRAINING : MAINTENANCE AND DETRAINING

1. Frequecy of 3-4 times per week (Lactic)


Frequency of 5-6 times per week (Alactic)
2. A length of 8-12 weeks – major gains with diminishing returns
thereafter
3. Anaerobic gains seem to be better maintaied when detraining than
are aerobic gaing which decline as quickly as they improve
 6 weeks training program
= 80% to 90% gains in anaerobic alactic are maintained
over the next 6 week; however with anaerobic lactic
training the loss may be as great as 50% of the gains.

4. maintenance appears possible with 2-3 training sessions per week.


5. Training program should progress from aerobic to anaerobic
6. training of the predominant energy systems is maintained right
through the competitive seasons.

ANAEROBIC ALACTIC TRAINING

ANAEROBIC
Refer to the process of nergy delivery (to the muscle) that do not depend
upon the immediate intake (comsumption) of O2

ANAEROBIC ALACTIC
Involves use of high energy phospagens stored in the muscle (Adenosine
Triphospate (ATP) and Creatin Phospate (CP)
KOLEKSI NOTA KURSUS SAINS SUKAN TAHAP II

ANAEROBIC LACTIC TRAINING


The second process, the anaerobic lactic system. Utilizews stored glycogen of
the muscle and glucose delivered by the lood as the fuel to derive energy
from a partial breakdown of the food.

INTERVALS – WORK/REST/WORK/REST

Interval training is the method required to train the anaerobic energy system

Alactic 0 – 10 sec.
Lactic 0 – 30 sec. Less than 2 minute

Duration / rest / set volume / rest = T Volume

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