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

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 khusus kepada apa yang ingin kita bina Umumnya, latihan bermula daripada aktiviti yang bersifat umum kepada aktiviti yang khusus. Jika tidak, kecederaan mudah berlaku. Contoh: latihan bagi seorang pelari pecut
 bermula dengan latihan persediaan (general 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 muscles. 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 take 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 much Sukar untuk menentukan titik keseimbangannya 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. Ali s age is 20 MHR = 220 20 = 200 bpm so
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 Hard (Maximum Heart Rate) Benefits: Increase maximum performance capacity Light = ____ to ____ Feels like: 60-70% of MHR Moderate = __ to __ Tiredness in muscles & heavy breathing 70-80% of MHR Recommended for fit users Hard = ____ to ____ for short exercise 80-90% of MHR 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: 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 220 umur (tahun) = ___ dsm.