Kuliah 6

Prinsip-Prinsip Latihan

Prinsip-Prinsip Latihan

Prinsip
Prinsip
Prinsip
Prinsip
Prinsip
Prinsip
Prinsip

Ansurmaju
Adaptasi & Pemulihan
Tambah Beban Kerja
Pengkhususan
Perbezaan Individu
Kebolehbalikan
Variasi

Prinsip Ansurmaju
Latihan hendaklah bersifat ansurmaju
Matlamat latihan akan tercapai dan berkesan
apabila mengamal prinsip FITT:

F
I
T
T

=
=
=
=

Frequency / kekerapan beraktiviti

Intensiti aktiviti
Time / masa beraktiviti
Type / jenis aktiviti

Jika tidak:
kecederaan
sindrom lebih latihan

Prinsip Adaptasi &

Pemulihan
Masa diperlukan oleh badan dan sistem fisiologi
untuk mengadaptasi beban aktiviti atau latihan

Pengulangan aktiviti dan beban latihan, memban

badan melaksanakannya dengan lebih mudah da
lancar
Jika tidak: kelesuan otot, cedera dan stres
Pemulihan:
rehat dan tidur yang mencukupi
overtraining
nutrien
syndrome
air

Signs of Overtraining
Mild leg soreness
Pain in muscles & joints
Washed-out feeling, tired, drained,
lacked of energy
Sudden drop in ability
Insomnia (inability to sleep)
Headaches
Inability to relax & feeling
restlessness
Lower resistance to common
illnesses

What do I do if I have some of

these
Warning Signs

See your physician

Stop & rest, take a few days off
Drink plenty of fluids
Alter your diet if necessary
Plan alternative work-out routine
Get massage

Prinsip Tambah Beban

Kerja

Beban kerja hendaklah melebihi daripada kerja

biasa bagi membolehkan badan mengadaptasi
tekanan latihan dan aktiviti.
Apabila badan sudah adaptasi, beban kerja
perlu ditambah untuk meningkat prestasi
fisiologi secara berterusan.
Beban senaman yang normal, memastikan
tahap kecergasan semasa.
Contoh:

kekuatan
dayatahan

tambah beban
masa latihan lama

Prinsip Pengkhususan

Latihan hendaklah bersifat spesifik atau khusu

kepada apa yang ingin kita bina

Umumnya, latihan bermula daripada aktiviti ya

bersifat umum kepada aktiviti yang khusus. Jik
tidak, kecederaan mudah berlaku.
Contoh:

latihan bagi seorang pelari pecut

bermula dengan latihan persediaan (genera

conditioning)
latihan kekuatan
latihan bercorak eksplosif & pliometrik
latihan berintensiti tinggi
acara sebenar

Prinsip Perbezaan
Individu
Latihan yang dijalankan perlu mengambilkira
perbezaan individu (umur, jantina, tahap
kecergasan dan matlamat bersenam).
Jurulatih / penasihat senaman perlu
merangka rancangan latihan dan senaman
yang berbeza bagi golongan yang berlainan
matlamat dan keupayaannya.

Individual Differences
Some considerations:
Older persons generally need more recovery
time than younger persons.
Women needs more recovery time than men.

Large muscles heal slower than smaller muscle

Fast or explosive movements require more
recovery time than slow movements.

Fast twitch muscle fibers recover quicker than

slow twitch muscle fibers.

The heavier the load lifted, the longer it will ta

the muscles to recover.

Prinsip Kebolehbalikan
Segala yang dibina melalui latihan akan hilang
sekiranya berehat terlalu lama
use it or lose it

how much rest is enough and how much is too mu

Sukar untuk menentukan titik keseimbanganny

Intensiti latihan perlu dipelbagaikan... contoh:
adakan fasa rehat aktif
buat cross training

Prinsip Variasi
Variasi dalam latihan adalah penting untuk
elak rasa jemu @ bosan.

Latihan perlu dipelbagai dan fleksibel dengan

rutin harian
Variety is the spice of life

Rancanglah program latihan anda supaya

anda dapat terus bersenam sepanjang hayat

Know Your Target Heart

Training Zone
Maximum Heart Rate
= 220 Age
(bpm)
eg. Alis age is 20
so
MHR = 220 20
= 200 bpm

Hard
Interval
80-90%
Workout
Improving
Moderate
Cardiovascular
70-80%
Fitness
Weight Lose,
Light
Building Endurance
60-70%
or Recovery

MY EXERCISE ZONES
220 Age = ____ bpm
(Maximum Heart Rate)
Light = ____ to ____
60-70% of MHR
Moderate = __ to __
70-80% of MHR
Hard = ____ to ____
80-90% of MHR

Hard
Benefits:
Increase maximum
performance capacity
Feels like:
Tiredness in muscles &
heavy breathing
Recommended for fit users
for short exercise
sessions

 MY EXERCISE ZONES
Moderate
Benefits:
Improves aerobic fitness
Feels like:
Good, easy breathing,
moderate sweating
Recommended for everybody
for typical training sessions
of moderate length

Light
Benefits:
Improves basic endurance
& helps to recover
Feels like:
Comfortable, easy
breathing, low loading for
muscles, light sweating
Recommended for everybody
for longer exercise
sessions, targeting fatburning

Formula mengiranya:
Maximal heart rate:

220 umur (tahun) = ___ dsm.

Working heart rate:

Maximal heart rate Resting heart rate
Threshold of training heart rate:
Working heart rate X ___ % + Resting heart rate
Upper & lower limit target heart rate zone:
Target zone ialah _____

_____ dsm