Kuliah 6

Prinsip-Prinsip Latihan
Prinsip-Prinsip Latihan
Prinsip Ansurmaju
Prinsip Adaptasi & Pemulihan
Prinsip Tambah Beban Kerja
Prinsip Pengkhususan
Prinsip Perbezaan Individu
Prinsip Kebolehbalikan
Prinsip Variasi
Prinsip Ansurmaju
Matlamat latihan akan tercapai dan berkesan
apabila mengamal prinsip FITT:

F = Frequency / kekerapan beraktiviti
I = Intensiti aktiviti
T = Time / masa beraktiviti
T = Type / jenis aktiviti
Jika tidak:

kecederaan
sindrom lebih latihan
Latihan hendaklah bersifat ansurmaju
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 tambah beban
dayatahan 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. Alis age is 20 so
MHR = 220 20
= 200 bpm

Interval
Workout

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

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