Department of Sport & Exercise

Science

PRINSIP DAN PRESKRIPSI

EVALUASI KECERGASAN
(DKK 3104)
Bab 7
Latihan Rintangan
Khairul Azlan Taib
BSc .(hons) UiTM
Definisi:-
  Latihan rintangan
adalah merupakan
salah satu kaedah
yang digunakan
bagi membina dan
menguatkan daya
tahan otot agar
mampu menerima
beban yang lebih
berbanding pada
keadaan yang
sebenar
 Menguatkan otot.

 Meningkatkan daya tahan otot.

  Meningkatkan kepantasan dan kelajuan

pergerakan.

  Meningkatkan kadar kestabilan dan

koordinasi.
 Everyone can gain strength and
endurance
 NOT everyone will improve to the same
extent (genetic predisposition)
 Adaptations depend largely on the
muscle fibers type distribution. Fast
twitch muscle fibers adapt more readily.
• ↑ kepadatan otot
• ↑ kekuatan & kuasa
• mencegah osteoporasis
• mencegah sakit belakang & ketidak upayaan
lain.
• ↑ insulin resistance,
• ↑ resting metabolic rate,
• ↑ glucose metabolism,
• ↓ blood pressure,
• ↓ body fat
Kelebihan FW

• kepelbagaian senaman
• keseimbangan otot
• kestabilan sendi
• pergerakan pelbagai arah
Kelebihan Weight Machines
• pengkhususan otot
• sesuai bagi atlet yg cedera
• mudah dipelajari
• lebih selamat
Melakukan julat pergerakan yang penuh
Isolation (pengasingan latihan)
Mengawal kelajuan pergerakan semasa latihan
Melakukan pernafasan yang betul
Otot bekerja hembus nafas
Otot dalam waktu rehat tarik nafas
Pastikan berat bar dikedua dua belah adalah sama.

Pastikan lifter menggunakan genggaman yg

seimbang.

Bantu lifter mengeluarkan bar drpd rak.

sentiasa bersedia utk membantu lifter sekiranya dia

hilang imbangan @ tidak mampu mengangkat lagi.

Bantu lifter untuk meletakkan bar ke rak semula.

 Fiber Type – jenis urat otot

 Size of Muscles – saiz otot

 Angle of a Joint – sudut sendi

 Gender – jantina

 Age - umur
 The amount of weight lifted relative to
the person's body weight
 Measured as a ratio:

Relative Strength = weight lifted (lb.)

body weight (lb.)
 Question: Who’s stronger:
 A: 250 pound person who can lift 200 pounds
 B: 150 pound person who can lift 175 pounds
 Answer: B
 A: relative strength = 200/250 = .80
 B: relative strength = 175/150 = 1.17
• Supersets
– Melibatkan 2 jenis latihan yg menekankan 2 otot
yg berlawanan (e.g., agonist and antagonist)
– E.g., 10 reps biceps curl, 10 triceps pull down
• Compound Sets
– Melibatkan 2 jenis latihan yg berbeza tetapi utk
kumpulan otot yg sama.
– E.g., 10 reps DB bench press, 10 reps incline
press
 No pain - no gain

 Makes you “muscle bound” and

cause you to lose flexibility.

 Fat can be converted into

muscle. Extra muscle turns to
fat if not used.

 Strength tr. Can build

cardiovascular fitness and
flexibility.

 Strength tr. Is only beneficial for

young adults.

 Women will become masculine

looking if they gain strength.
¤ Warm up 10 minutes before workout and stay warm during workout.

¤ Do not hold breath while lifting .

¤ Avoids hyperventilation before lifting a weight.

¤ Avoids dangerous or high risk exercises and progress slowly

¤ Use good shoes with good traction

¤ Keep the weight close to the body

¤ When lifting from the floor, do not let the hips come up before your upper body.

¤ Overload but don’t overwhelm! A program that is too intense can cause injuries.

¤ Do not pause between repetition and keep a steady rhythm.

END  endurance
STR  strength

Hi Reps
Lo Wt.
E Mod Reps
Mod Wt.
N Lo Reps
Hi Wt.
D

S
T
R
E F: every other day
Lo Reps I : (80%1RM)
N Hi Wt.
T: 3 sets < 8 reps
D

S
T
R
 Usaha maksimum

 Tenaga maksimum
 Hi Reps
Lo Wt. F: every other day
E I : 40-70% 1RM
N T: 2-5 sets 15-25
D. reps

S
T
R.
 Ulangan yang
banyak

 Rehat yang singkat

antara set.
 Mod Reps F: every other day
E Mod Wt. I : 60-70% 1RM
N T: 2-3 sets 8 - 15 reps
D.

S
T
R.
 Concentric
(shortening)
LIFTING Eccentric
(lengthening)
LOWERING
Both phases can build muscle!
 • Choose a mode of exercise (free weights,
band or machine) that is comfortable.
 • Perform 8 to 10 separate exercise that train
the major muscle group (arms, shoulders,
chest, abdomen, back, hips and legs)
 • Perform 1 set of each exercise to the point of
volitional fatigue
 • Choose range of reps between 3 and 20 (e.g.,
3 to 5, 8 to 10, 12 to 15) and moderate tempo
(3:1:3)
 • Exercise each muscle group 2 to 3 non-
consecutive d/wk.
 • Individuals primarily interested in
developing muscular endurance as well as
older (50 to 60 years or more frail) 10 to 15 reps
may be more appropriate
 • Adhere as closely as possible to the specific
techniques for performing a given exercise
 • Perform every exercise through full ROM
 • Perform both concentric and eccentric
exercises in a controlled manner
 • Maintain a normal breathing pattern: breath-
holding (valsalva maneuver) can induce
excessive increase in BP
 • If possible, exercise with a training partner
feedback, assistance & motivation
 Age Related
Differences & their
Implications for RT
 Potential Benefits

• ↑ kekuatan,ketahanan & kuasa otot.

• Mengelakkan kecederaan semasa bersukan & melakukan
aktiviti rekreasi.
• Membantu menguatkan tulang.
• ↑ prestasi dalam sukan & aktiviti rekreasi.
• memupuk minat sukakan gaya hidup aktif@sihat.
• ↑ kesihatan & kecergasan.
• aktiviti altenatif bg mengelakkan perbuatan negatif.
• Social & personal benefits (self esteem, improving body
image & self confidence)
 Children under 7 years old.
 – Not permitted to engage in any resistance
training activities with FW or any exercise
devices/machines in facilities design for use of
adults and adolescents.
 Children between 7 – 14 years old.
 – Children who have reached a level of
maturity, are allow to engage a specific RT
activities with FW or any exercise
devices/machines in facilities design for use of
adults and adolescents.
 – Must be individually assessed
 – Greater degree of instruction & supervision
 Children over 14 years old.
 – Are allow to engage a specific RT activities
with FW or any exercise devices/machines in
facilities design for use of adults and
adolescents.
 – Greater degree of instruction & supervision
• Perform exercise in full range of motion
• Perform multi joint exercise as apposed to
single joint
• Avoid repetitive used of maximal amount of
weight
• Exercise must not be perform to near or severe
muscle fatigue
• Limit strength training 2 times a week
 Exercise strategies (high velocity training)
should designed to increase muscle power
(ACSM, 2000)

• Leg power is more important than strength for

performing daily activities.
• However, participant need to develop general
strength prior to power training.
 Potential Benefits
• ↑ kekuatan otot
• ↑ kuasa
• Mengelakkan ketidakupayaan
• ↑ pergerakan
• ↓ kemurungan
• Increase warm up time
• Increase rest periods (2-3 min)
• Progress slowly
• Perform multi joint exercises
• Use weight machines as to FW
• Perform the exercises in a “pain free” ROM
• No ballistic movement
• Proper breathing technique