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  • Program Latihan: Training Zone

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    Nita Ratna Sari
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    This document outlines a 3-week training program for an 18-year-old individual. It provides their resting heart rate, maximum heart rate, and target training zones. The training program consists of various aerobic activities like running, skipping, and group fitness classes performed 3-5 times per week. Each session lists the date, time, activity, heart rate readings, location, duration, and notes. The goal is to keep the heart rate within the prescribed training zones to improve cardiovascular fitness over the course of the program.

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    program latihan mata kuliah penjas semester 1

    Original Title

    weight exercise

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    This document outlines a 3-week training program for an 18-year-old individual. It provides their resting heart rate, maximum heart rate, and target training zones. The training program consists of various aerobic activities like running, skipping, and group fitness classes performed 3-5 times per week. Each session lists the date, time, activity, heart rate readings, location, duration, and notes. The goal is to keep the heart rate within the prescribed training zones to improve cardiovascular fitness over the course of the program.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    12 views3 pages

    Program Latihan: Training Zone

    Uploaded by

    Nita Ratna Sari
    This document outlines a 3-week training program for an 18-year-old individual. It provides their resting heart rate, maximum heart rate, and target training zones. The training program consists of various aerobic activities like running, skipping, and group fitness classes performed 3-5 times per week. Each session lists the date, time, activity, heart rate readings, location, duration, and notes. The goal is to keep the heart rate within the prescribed training zones to improve cardiovascular fitness over the course of the program.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    TRAINING ZONE

    PROGRAM LATIHAN
    Identitas :
    Nama : Umur : 18 tahun
    Denyut nadi stabil :73
    Denyut nadi istirahat : 68
    Denyut nadi maximal : 220 18 = 202
    Denyut nadi latihan :
    = (Denyut nadi lat. 90% - denyut nadi lat. 60%) x Denyut nadi max
    = (181,8 121,2) x 202
    = 6,06 x 202
    = 1224,12
    Denyut nadi latihan 60 %
    =

    60
    100

    202

    = 121,2

    Denyut nadi latihan 90 %


    90
    = 100 202
    = 181,8
    Training Zone :
    90 %

    181,8

    60 %

    121,2

    Tabel Program Latihan :


    N
    O
    1.
    2.

    3.

    Hari / tanggal

    Pukul

    kegiatan

    Rabu
    1-10-2014
    Jumat
    3-10-2014

    05.15

    Skipping

    05.30

    Lari

    Minggu
    5-10-2014

    06.00

    Lari

    Denyut nadi
    (HR)
    146

    Tempat /
    Lokasi
    Kos

    Rep I : 162
    Rep II : 166
    Rep rata2 :
    164
    Rep I : 160
    Rep II : 164
    Rep rata2 :

    Perumahan
    Kos

    30 menit

    Masjid
    Agung

    30 menit

    Keterangan
    15 menit

    TRAINING ZONE
    4.

    162
    144

    Rabu
    8-10-2014
    Jumat
    11-10-2014

    05.15

    Skipping

    05.30

    Lari

    6.

    Minggu
    12-10-2014

    06.00

    Lari

    7.

    Rabu
    15-10-2014
    Sabtu
    18-10-2014

    05.30

    Skipping

    06.00

    Lari

    Minggu
    19-10-2014
    Rabu
    22-10-2014

    05.30

    Skipping

    05.30

    Lari

    Jumat
    24-10-2014
    Minggu
    26-10-2014

    06.00

    Skipping

    06.00

    Lari

    13.

    Rabu
    29-10-2014

    05.30

    Lari

    14.

    Jumat
    31-10-2014
    Minggu
    2-11-2014

    06.00

    Skipping

    06.00

    Lari

    16.

    Senin
    3-11-2014

    07.00

    Latihan MFT

    Rep I : 160
    Rep II : 164
    Rep rata2 :
    162
    160

    17.

    Sabtu
    8-11-2014
    Minggu
    9-11-2014

    06.00

    Skipping

    144

    05.30

    Lari

    Sabtu

    08.00

    Lari

    Rep I : 152
    Rep II : 156
    Rep rata2 :
    154
    Rep I : 158

    5.

    8.

    9.
    10.

    11.
    12.

    15.

    18.

    19.

    Kos

    15 menit

    Perumahan
    Kos

    30 menit

    Masjid
    Agung

    30 menit

    Perumahan
    Kos
    Perumahan
    Kos

    15 menit

    Kos

    15 menit

    Rep I : 158
    Rep II : 162
    Rep rata2 :
    160
    146

    Perumahan
    Kos

    30 menit

    Kos

    15 menit

    Rep I : 160
    Rep II : 164
    Rep rata2 :
    162
    Rep I : 158
    Rep II : 162
    Rep rata2 :
    160
    146

    Masjid
    Agung

    30 menit

    Perumahan
    Kos

    30 menit

    Kos

    15 menit

    Masjid
    Agung

    30 menit

    Lap. Pusat
    bahasa
    unesa
    Kos

    20 menit

    Perumahan
    Kos

    30 menit

    Danau

    30 menit

    Rep I : 158
    Rep II : 162
    Rep rata2 :
    160
    Rep I : 160
    Rep II : 164
    Rep rata2 :
    162
    148
    Rep I : 162
    Rep II : 166
    Rep rata2 :
    164
    144

    30 menit

    15 menit

    TRAINING ZONE
    15-11-2014

    20.

    Minggu
    16-11-2014

    05.30

    Lari

    21.

    Sabtu
    22-11-2014
    Minggu
    23-11-2014

    06.00

    Skipping

    06.00

    Lari

    23.

    Jumat
    28-11-2014

    06.00

    Lari

    24.

    Sabtu
    29-11-2014
    Minggu
    31-11-2014
    Selasa
    2-12-2014
    Jumat
    5-12-2014

    05.30

    Skipping

    06.00
    05.30

    Senam dan
    jalan sehat
    Skipping

    05.30

    Lari

    27.

    Minggu
    7-12-2014

    06.00

    Lari

    28.

    Selasa
    9-12-2014

    18.30

    29.

    Kamis
    11-12-2014

    18.30

    30.

    Minggu
    14-12-2014

    06.00

    Latihan
    inagurasi
    PKKMB
    Latihan
    inagurasi
    PKKMB
    Lari

    31.

    Selasa
    16-12-2014

    05.30

    Skipping

    22.

    25.
    25.
    26.

    Rep II : 162
    Rep rata2 :
    160
    Rep I : 160
    Rep II : 164
    Rep rata2 :
    162
    138

    UNESA

    Perumahan
    Kos

    30 menit

    Kos

    15 menit

    Masjid
    Agung

    30 menit

    Perumahan
    Kos

    30 menit

    Kos

    15 menit

    148

    UNESA

    35 menit

    136

    Kos

    15 menit

    Rep I : 152
    Rep II : 156
    Rep rata2 :
    154
    Rep I : 154
    Rep II : 158
    Rep rata2 :
    156
    146

    Prumahan
    Kos

    30 menit

    Masjid
    Agung

    30 menit

    Bozem
    UNESA

    90 menit

    140

    Parkiran Pusat
    Bahasa

    120 menit

    Rep I : 154
    Rep II : 158
    Rep rata2 :
    156
    Rep I : 156
    Rep II : 160
    Rep rata2 :
    158
    140

    UNESA
    Rep I : 152
    Rep II : 156
    Rep rata2 :
    154
    138

    Masjid
    Agung

    30 menit

    Kos

    15 menit

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