LATIHAN FIZIKAL

LATIHAN AEROBIK
LATIHAN ANAEROBIK
ISTILAH UMUM
 Repetitions
• Reps- the number of times the
exercise should be repeated in a row.
 Sets
• Sets - the amount of times a “block”
of repetitions should be repeated.
• Rest periods of at lease 90 seconds
should present between sets.
• A set should be completed when you
realise that you can not repeat
another repetition in correct form.
 3 x 25
3 Sets
... of 25 Repetitions
 Repetition Maximum
• Referred to as an RM - the maximum
weight a person can lift a number of
times.
• For example, a 1RM weight is the
maximum weight someone can lift once.
• A 10RM weight is the maximum weight
someone can lift ten times.
 Jenis Latihan
• Latihan Jenis Aerobik
• Latihan Jenis Anaerobik
 LATIHAN JENIS
AEROBIK
• Latihan yang diaplikasikan bagi
meningkatkan prestasi aerobik
• Dilakukan secara progresif, berterusan
atau berulang-ulang
 LATIHAN JENIS
ANAEROBIK
• Berkaitan dengan latihan yang berupaya
meningkatkan kapasiti anaerobik
• Latihan akan meningkatkan keupayaan otot
• Latihan anaerobik dapat meningkatkan komponen
kecergasan
 KAEDAH² LATIHAN

• Different methods of training includes:

– continuous training
– fartlek training
– interval training
– circuit training
– weight training
– plyometrics
– latihan tekanan
– latihan fleksibiliti
 Kaedah Latihan Jenis
Aerobik
• Continuous training
• Fartlek training
• Interval training – long distance
Continuous Training
•Designed to improve your aerobic (heart and lung)
capacity and muscular endurance.
•Most important training method for both health and
sport related fitness.
•Frequency – To improve your aerobic fitness you
must perform three continuous training sessions per
week.
 Continuous Training
• Intensity – Your target heart rate should be 75% of
your maximum heart rate. Your target zone should
be between 70 to 85% of your maximum heart
rate.
• Time – Each training session must last for 20
minutes continuously.
• Ideal types of activities include: running, cycling,
•
swimming and aerobic floor classes.
Continuous Training

Highly effective for:

•Aerobic Capacity
•Muscular Endurance
 LSD atau KAEDAH
MARATON
• Penekanan kepada tempoh masa larian dan
bukannya kelajuan
• Lebih lama masa larian lebih baik kesan
kepada sistem kardiovaskular
• Objektif utama tingkatkan daya tahan
kardiovaskular/aerobik
• Cadangan kelajuan larian – 2 ke 3 m/s
• Awal musim latihan
• Perlu untuk semua jenis sukan
 LATIHAN FARTLEK
• Larian pelbagai kelajuan (speed-play)
bermula di Sweden
• Boleh digunakan sebagai latihan
komplementari awal musim
• Kurang ‘saintifik’ *
• Dilakukan di kawasan luar dengan
permukaan tanah yang tinggi rendah
• Dianggap sebagai latihan jeda tidak resmi
• Perlu disiplin kendiri yang tinggi
 Fartlek
• The variable intensity and continuous nature of
the exercise places stress on both the aerobic
and anaerobic systems.
• It differs from traditional interval training in
that it is unstructured; intensity and/or speed
varies, as the athlete wishes.
• Most fartlek sessions last a minimum of 45
minutes and can vary from aerobic walking to
anaerobic sprinting. Fartlek training is generally
associated with running, but can include almost
any kind of exercise.
 FARTLEK Training

Advantages of fartlek training:

1.It can be done in a variety of terrain e.g. sand dunes,
parkland, forest, fields, etc.
2.It can include hill work
3.It can include repetitions
4.Programmes are very flexible
5.Rest periods can be included or the session can be
continuous with intermittent hard and easy running.
Heart rate of cyclists on an all-terrain
Fartlek (Speed Play) ride
 Interval Training

• Alternating periods of workout and

recovery .
– 30+ minutes
– large and/or small muscle groups
– low to moderate intensity
– heart rate 70-80% maximum
– alternate hard and easy days
 Interval Training
• Highly effective
for:
– Strength
– Power
– Speed
 INTERVAL Training

This involves periods of work followed by periods of rest.

The work interval may be a distance to run, say 60m, or

a time to run, say 10 secs.

The rest interval may be a walk back to the starting

mark, or simply not working (rest).

There are many advantages to this type of training:

 INTERVAL Training

1. It includes repeated sprint running or swimming,

which is ANAEROBIC.
2. It takes place over short periods or bursts
3. It includes a rest period which allows for recovery
4. It includes repetitions of high quality, which raises
the pulse into the TRAINING ZONE.

INTERVAL TRAINING is particularly suitable for team

game players, as it consists of short bursts followed by
slow walking or stopping.
 LATIHAN JEDA JARAK
JAUH
• Latihan jeda bermula di Jerman awal 1930-an, oleh Dr Gerschler
dan Reindell
• Kaedah latihan yang begitu saintifik
• Lazim digunakan dalam renang dan olahraga.
• Antara kaedah latihan terbaik
• Sesuai bagi kebanyakan sukan seperti bola sepak, hoki, ragbi dan
permainan padang lain.
• Masa kerja berkadar dengan masa rehat
• Bagi jeda jarak jauh kadar kerja kepada kadar rehat ialah antara
1 : ½ hingga 1 : 1 bergantung kepada jarak larian/renang atau masa
kerja
• Cadangan ulangan larian/renang ialah masa catatan terbaik + 5% ke
10%
 JEDA JARAK JAUH
(Smbg)
• Contoh pengiraan masa lakuan
catatan masa terbaik = 10 minit
masa larian ulangan = 10 min. + 10%
= 11 min.
Kalau jeda kerja kepada rehat = 1 : ½
maka masa rehat antara ulangan = 5:30
3 x 3000m @ 11 minit
3 x 3500m @ 11 minit
 JEDA JARAK JAUH
(smbg)
• Contoh preskripsi latihan jeda boleh ditulis
seperti berikut :
4 x 1500 m x 3 set @ 8 m (1 : ½)
bermaksud :
4 ulangan larian berjarak 1500 meter setiap
larian, dilakukan sebanyak 3 set dengan masa
larian selama 8 minit dan masa rehat antara
ulangan ialah 4 minit.
• MASA REHAT ANTARA SET IALAH BILA
KADAR NADI TURUN KEPADA 120 d.s.m.
 Kaedah Latihan Jenis
Anaerobik
• Latihan Jeda jarak dekat
• Latihan Jeda jarak sederhana
• Latihan pecutan berulang
• Latihan pliometrik
• Latihan bebanan (weight trianing) *
• Latihan litar
• Latihan latihtubi kemahiran/tekanan
LATIHAN JEDA JARAK
DEKAT/SEDERHANA
• Meningkatkan keupayaan otot untuk
bekerja secara anaerobik
• Rehat antara ulangan dan rehat antara set
memberi peluang kepada tubuh untuk
penghasilan semula ATP dan melambatkan
fasa kelesuan
• Tubuh dapat bekerja dengan baik walau
kandungan asid laktik dalam darah adalah
tinggi
 LATIHAN JEDA JARAK
DEKAT/SEDERHANA
(smbg)
• Selain olahraga dan renang, sesuai
diaplikasi kepada hampir semua jenis
sukan padang dan gelanggang
• Rehat antara ulangan bagi jarak
sederhana ialah pada nisbah 1 : 2
hingga 1 : 3, 1 : 4 dan 1 : 5 kepada
jarak yang lebih dekat
 LATIHAN JEDA JARAK
DEKAT/SEDERHANA
(smbg)
• Contoh preskripsi latihan bagi latihan
jarak dekat :
6 x 80 x 4 @ 10 s (1:4)
• Contoh preskripsi latihan bagi latihan
jarak sederhana :
4 x 400 x 3 @ 70s (1:2)
 LATIHAN PECUTAN
BERULANG
• Objektif utama – tingkatkan kelajuan
• Jarak larian/renangan – lebih pendek
• Kepantasan larian/renangan –
maksimum
• Rehat antara larian – kadar nadi
120dsm
• Jumlah ulangan larian – knm dicapai
LATIHAN PLIOMETRIK
• Latihan yang menghasilkan pergerakan otot
isometrik yang berlebihan dan
menyebabkan refleks regangan dalam otot
(Fred Wilt)
• Diperkenalkan di US pada awal 90-an
• Diaplikasikan setelah atlit mencapai tahap
kekuatan optimum untuk elakkan
kecederaan pada tendon dan ligamen
 LATIHAN
PLIOMETRIK
• Objektif utama ialah untuk
peningkatan dan pengekalan kuasa
eksplosif, kekuatan eksplosif dan
ketangkasan
• Peralatan latihan : berat badan
sendiri, bola segar, kotak
 WEIGHT Training

WEIGHT TRAINING is a form of training that is most

commonly used to improve strength and muscular
endurance.
It requires a resistance, usually in the form of a dumb
bell, barbells or modern weight training (resistance)
machines.
Weight training makes use of the progression principle of
training by gradually increasing the amount of weight
handled.
WHAT IS WEIGHT TRAINING USED FOR ?
 WEIGHT Training

1. Increase muscular strength

2. Increase muscular endurance
3. Increase speed
4. Develop muscle bulk
5. Rehabilitate after illness.

HOW DO I CONSTRUCT A WEIGHT

TRAINING SCHEDULE ?
 WEIGHT Training

Included in a training schedule are:

1. The number of exercises
2. The exercises for each muscle group
3. The weight used
4. The number of repetitions
5. The number of sets
6. How fast the exercise is done
7. How long the rest is between sets
8. The frequency of training.
 LATIHAN BEBANAN
(WEIGHT TRAINING)
Bertujuan untuk peningkatan dan
pengekalan :
• Daya tahan otot
• Kekuatan otot
• Kuasa otot
• Adaptasi anatomi
• Hipertrofi otot
PANDUAN LATIHAN BEBANAN
(WEIGHT TRAINING)

Komponen Ulangan intensiti

kecergasan maksimum
set rehat
Kekuatan 1-2 RM 3-4 95-100% 2-5min
maksimum
Kekuatan 3-6RM 3-4 85-90% 2-5min

hipertrofi 8-12RM 3-6 65-80% 30-90 s

Daya tahan 15-50RM 2-4 30-60% 15-45s

otot
Kuasa* 10-15RM 3-4 60-70% 1-3min

Adaptasi 20-25RM 2-4 40-50% 1-3min

anatomi*
 CIRCUIT Training

Involves a number of exercises set out so you avoid

exercising the same muscle group consecutively.

Each exercise takes place at what is called a station.

The exercises may be carried out for a length of time

e.g. 30secs, or a set number of times.

It is the most flexible form of training and circuits

can be devised to develop any of the components of
fitness.
 CIRCUIT Training

After completing each set of repetitions, the athlete

moves on to the next exercise.

Another way to use a circuit is to have a skills circuit

for a particular sport. In this case, instead of doing
different exercises at each station, a different skill
from a sport can be practised.

For example, a Basketball skills circuit could have

dribbling at station 1, chest pass at station 2, shooting
at station 3, etc.

The advantages of CIRCUIT TRAINING are:

 CIRCUIT Training

1. It offers a much more general all round fitness than

the other 3 methods.
2. It includes strength, endurance, power, flexibility
and speed.
3. People of all levels of fitness and ability can take
part.
4. It includes both AEROBIC and ANAEROBIC
activities.
5. It uses a wide range of activities
6. People work hard and can be highly motivated to
succeed.
 LATIHAN LITAR
• Latihan pelbagai aktiviti senaman
(stesen)yang disusun dalam satu litar
• Pemilihan aktiviti bergantung kepada
objektif
• Semua aktiviti mesti mempunyai
objektif yang sama
• Penetapan dosej
 LATIHAN
TEKANAN
• Latihtubi kemahiran
• Menggunakan kemahiran untuk
melatih kecergasan
• Latihtubi dilakukan sehingga
kemahiran dapat dilakukan dengan
baik
 FLEXIBILITY Training

The aim is to increase the range of movement allowed

at a joint, or series of joints.

Flexibility training improves performance in the

majority of sports and helps the performer to avoid
injuries.

Flexibility is improved by STRETCHING the muscles

and tendons to a point marginally beyond their normal
limits.
There are 2 main ways to develop flexibility:
 FLEXIBILITY Training

ACTIVE STRETCHING
When the performer can stretch joints easily,
on their own, without undue difficulty.

PASSIVE STRETCHING
When the full range of movement can only be achieved
with assistance from a partner or coach. The
performer relaxes and allows their partner or coach to
perform the stretching movement.