A method of physical conditioning in which one moves from one exercise to another, usually in a series of different stations or pieces

of equipment.

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and end with cool-down exercises. stretching. enabling you to move more powerfully.g. back extensions. Circuits without weights or with free standing weights usually consist of eight to ten exercises chosen from a large number of possible ones. rower. squat thrusts.g.Food and Fitness: circuit training Top Home > Library > Food & Cooking > Food and Fitness Circuit training is an intensive form of fitness training in which a group of exercises are completed one after the other. ski-jumps 2 upper-body exercise: e. The circuit should be designed so that the same muscle groups are not worked in consecutive stations. In the following circuit each part of the body is worked twice: 1 total-body exercise: e. you should circuit train two to three times per week. Individuals move from machine to machine completing a set of exercises. and cool down) should take about one hour. press-ups 3 lower-body exercise: e. and strength. flexibility. press-ups. usually in a predetermined time. Each machine in the circuit is designed to exercise a different group of muscles. circuit training will improve your mobility and stamina. This keeps the heart rate at a steady and fairly high level. abdominal curl-ups. Circuit training using weight machines improves aerobic fitness. free squats 8 trunk exercise: e. Generally there are between 6-15 stations to complete in a time of 5-20 minutes. bench step-ups 4 trunk exercise: e. Whether you are a swimmer. .g.g. sit-ups 5 total-body exercise: e. Each exercise is performed for a specified number of repetitions or for a prescribed time before you move on to the next exercise. racket player.g. and arm curls (figure 22). such as pattering or running on the spot. Each session should start with a warm-up and mobility exercises. Aerobic benefit is gained by moving swiftly between machines and completing the circuit as a continuous flow of activity. A complete session (warm-up. circuits.g.g. step ups. free squats.g. cyclist. chin-ups 7 lower-body exercise: e. circuit training should not be performed on consecutive days. squat thrusts 6 upper-body exercise: e. Generally. or runner.

It tends to make more demands on the lactic acid system than traditional circuit training. it is essential that the correct weights. repeating the same exercise a number of times. This rate can be adjusted as the athlete improves. However. before moving on to the next exercise. either to a point of exhaustion or in a given time. Stage training is a variation of circuit training. the aim of the first training session is usually to establish the maximum number of repetitions that can be completed for each exercise. For serious athletes. repetitions and positions are established to avoid injury and to achieve all the fitness objectives.Figure 22 A typical circuit Circuit training is excellent for developing overall body strength and aerobic fitness. Sports Science and Medicine: circuit training . Each score is divided by three to determine the training rate for the exercise. At subsequent training sessions the athlete performs three circuits of all the exercises at the training rate. Individuals perform exercises in sets.

Prinsip Latihan 1.T. Meningkatkan kederasan. Bangun tubi 3. Tidak memerlukan alatan dan ruang yang banyak 3. perlulah diambil perhatian . Tekan tubi 2. Latihan litar merupakan latihan yang melibatkan stesyen-stesyen tertentu dan dilakukan dalam jangkamasa yang telah ditetapkan.Adamson pada tahun 1953 di Universiti of Leeds. Jumlah aktiviti yang dipilih adalah di antara 8 hingga 12 yang mana melibatkan otot-otot yang berlainan. Skipping 6. Aktiviti disusun supaya tidak bebankan kumpulan otot yang sama 4. Meningkat dan melatih keupayaan anaerobik dan aerobik. England. Latihan ini telah diperkenalkan oleh R.E. Aktiviti yang dipilih bersesuaian dengan objektif 2. Angkat kaki Langkah-langkah keselamatan Sebelum menjalankan sebarang latihan kecergasan. Objektif latihan 1. Burpee 5. ketangkasan dan kelembutan 4. Keputusan cepat diperolehi. Peserta melakukan aktiviti secara berterusan Aktiviti latihan litar (contoh) 1. Satu litar telah dilakukan jika pelaku telah melakukan semua aktiviti. Lompat selang seli (alternate split jump) 7. 3. Memberi kebebasan kepada individu berlatih mengikut kemampuannya 6. Kaedah perlakuan mestilah betul dan diselaraskan 3.Top Home > Library > Health > Sports Science and Medicine Training that involves performing selected exercises or activities at a series of stations (typic Latihan litar ialah salah satu daripada kaedah latihan yang selalu digunakan untuk menguji kecergasan fizikal. Latihan ini adalah latihan di mana peserta melakukan beberapa aktiviti secara bersiri atau dalam satu litar. Lari ulang alik 4. Latihan berasaskan prinsip lebihan beban 2. Aktiviti boleh dipelbagaikan mengikut kesesuaian 5. Membina daya tahan kardiovascular Rasional 1. Meningkatkan daya tahan otot 2. Jangka latihan singkat 4. Jack knife 8.Morgan dan G.

Most fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting.supaya atlit kita sentiasa dalam keadaan selamat dan boleh menjalani aktiviti secara berterusan. Alatan atau tempat latihan hendaklah selamat digunakan. search Fartlek. Ulangan adalah munasabah dan dalam kemampuan peserta. [edit] Fartlek sessions . It was designed for the downtrodden Swedish cross-country teams that had been thrashed throughout the 1920s by Paavo Nurmi and the Finns. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies. Intensiti yang terlalu berat akan mendatangkan masalah kepada pernafasan. Contents [hide] • • • • • 1 Gösta Holmér 2 Fartlek sessions 3 Advantages of fartlek o 3. Fartlek training is generally associated with running. but can include almost any kind of exercise. Pergerakan sendi hingga ke tahap maksima. 5. 4. Aktiviti tidak menyakitkan. meaning that aerobic and anaerobic systems can be put under stress. the free encyclopedia Jump to: navigation. 3. which means "speed play" in Swedish. Fartlek From Wikipedia. Holmér's plan used a faster-than-race pace and concentrated on both speed and endurance training. is a form of conditioning which puts stress mainly on the aerobic energy system due to the continuous nature of the exercise. Pakaian sesuai.1 Fitness benefits 4 Fartlek in American Culture 5 External links [edit] Gösta Holmér Fartlek training was developed in the 1930s by Swedish coach Gösta Holmér (1891–1983) and has been adopted by many physiologists since. 2. 1. 6.

Virginia. This is also an example of what a fartlek session might look like. The whole routine is then repeated until the total time prescribed on the training schedule has elapsed. [edit] Fartlek in American Culture Fartlek Hill in Quantico.This is the first session that was designed by Gösta Holmér for a cross-country runner. To take this a step further. lacrosse. to improve performance and to decrease the chances of injury and for other reasons. fartlek training can benefit participants of field games such as football. Full speed uphill for 175–200 m. but fartlek sessions should be designed for an athlete's own event or sport.5–2 km. and rugby. as outlined by the Karvonen Method. as the hill is the central part of Fartlek-type physical training evolutions regularly throughout the training cycle. Easy running with three or four "quick steps" now and then (simulating suddenly speeding up to avoid being overtaken by another runner). An athlete should also include a good warmup at the beginning of the session. Fast pace for 1 minute. Start of speed work: easy running interspersed with sprints of about 50–60 m. athletes can make the most of the flexibility of fartlek training by mimicking the activities which would take place during their chosen sport or event. and a cool down at the end of the session. hard speed for 1. Steady. repeated until a little tired. It improves aerobic capacity. • • • • • • • • Warmup: easy running for 5 to 10 minutes. as it develops aerobic and anaerobic capacities which are both used in these sports. ultimate. [edit] Advantages of fartlek [edit] Fitness benefits One of the main reasons for the success of fartlek training is that it can be adapted to the needs of the individual. This should mean that the body will not experience too much discomfort while exercising. on the grounds of United States Marine Corps Officer Candidates School. as well as catering to their individual needs. is named after Fartlek training. Unlike continuous training. Recovery: rapid walking for about 5 minutes. like a long repetition. [edit] External links Latihan Jeda Latihan Jeda adalah satu kaedah latihan fizikal yang melibatkan tekanan kerja yang berulang-ulang dan diselangi dengan masa . Sessions should be at an intensity that causes the athlete to work at 60% to 80% of his or her maximum heart rate (estimated at 220 minus age). field hockey.

ii. Penggunaan lebihan beban digunakan dalam menentukan intensiti kerja yang diberi berdasarkan kepada angkubah-angkubah tertentu. Prinsip latihan hendaklah diberi penekanan kepada perkara-perkara berikut: i. ii. Meningkatkan ketangkasan.rehat yang mencukupi. Penetapan jangkamasa dan jenis aktiviti masa rehat yang sesuai akan dapat mempertingkatkan proses glikolisis anaerobik dan menjadi lebih efisyen. ia memerlukan keupayaan anaerobik dan kaedah latihan ini amat sesuai dipraktikkan. masa rehat atau pemulihan jenis aktiviti masa rehat . ini ditentukan berdasarkan kadar nadi latihan dan jarak set. kelembutan dan koordinasi Rasional latihan i. iv. ii. Latihan ini dapat meningkatkan kapasiti anaerobik atlit dan amat berfaedah untuk membina dan meningkatkan sistem tenaga aerobik dan sistem anaerobik. Prinsip latihan Kaedah latihan Jeda ini berdasarkan prinsip-prinsip di antara masa dan masa rehat. Jangka masa kerja yang panjang dan ulangan yang banyak serta masa pemulihan yang pendek akan memberikan kesan tekanan (stress) kepada sistem pengangkutan oksigen. ini akan meningkatkan sistem tenaga aerobik. Objektif latihan i. kadar jarak dan jangkamasa kerja. Atlit berkeupayaan untuk melakukan kerja pada isipadu yang tinggi jika ianya diselang selikan dengan masa rehat berbanding dengan perlakuan yang berterusan. iii. iii. iii. Ia merupakan satu sistem latihan yang diperkenalkan oleh Astrand dan diamalkan oleh Paavo Nurmi pada tahun 1920. kelajuan. Meningkatkan keupayaan anaerobik Meningkatkan dayatahan kardiovaskular jantung dan otot. sedangkan kaedah latihan lain berterusan tanpa rehat di antara ulangan kerja. Latihan Jeda ini berbeza dari latihan-latihan fizikal yang lain kerana terdapatnya masa rehat antara jeda kerja. Dalam kebanyakan permainan.

vi. v. bilagan ulangan dan set setiap sesi latihan kekerapan latihan tempuh latihan dijalankan Contoh latihan Jeda permainan bola keranjang PERKARA KEMAHIRAN JEDA KERJA JEDA REHAT AKTIVITI REHAT SET REHAT ANTARA SET MASA LATIHAN AKTIVITI 1 Menjaring 12 jaringan/10s 30s Kelonggaran sendi 3 2 minit Jumlah kesemua 4 aktiviti AKTIVITI 2 Hantaran 15 balingan 10s 30s Kelonggaran sendi 3 2 minit AKTIVITI 3 Mengelecek 10 meter/15s 45s Berjalan 2 2 minit AKTIVITI 4 ‘Jump shot’ 12 jaringan/10s 30s Kelonggaran sendi 3 2 minit Latihan Fartlek adalah aktiviti larian yang mempunyai pelbagai kelajuan (speed-play) yang bermula di Sweden. Latihan ini .iv.

Objektif utama latihan adalah memberi penekanan kepada tempoh masa larian dan bukannya kelajuan. Lebih lama masa larian lebih baik kesan kepada sistem kardiovaskular. a. Intensiti latihan ditetapkan dari 60% ke 75%. masa. Intensiti latihan berdasarkan tahap kecergasan dan keupayaan atlet. Kekerapan latihan boleh dilakukan sebanyak 3 hingga 5 kali seminggu manakala untuk peningkatan linear bagi 10 – 11 minggu. . Berjalan pantas selama 5 minit. Latihan fartlek bebas intensiti. Berlari anak berselang-seli dengan larian pecut antara jarak 60 higga 70 meter sehigga mula terasa letih. 2. Larian anak beberapa pusingan sebagai pemulihan. Bagi latihan fartlek terkawal bergantung pada rangcangan latihan yang disedikan oleh jurulatih. Ia juga dianggap sebagai latihan jeda tidak rasmi yang memerlukan disiplin kendiri yang tinggi. Berlari pantas selama 1 minit.dikategorikan dalam latihan aerobik berterusan yang memberikan peningkatan daya tahan sistem kardiovaskular. jarak dan aktiviti ditentukan olet atlet sendiri. 5. 6. Dilakukan di kawasan luar dengan permukaan tanah yang tinggi rendah. Boleh digunakan sebagai latihan komplementari awal musim untuk membina sistem tenaga aerobik dan anaerobik tetapi ia kurang ‘saintifik’. 4. Latihan fartlek dibahagikan kepada dua kumpulan iaitu latihan fartlek bebas dan terkawal. Cadangan bagi contoh satu sesi latihan fartlek seperti berikut: 1.5 km 3. Berlari pantas pada keadaan malar sejauh 1 hingga 1. Memanaskan badan selama 5 hingga 10 minit.

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