KELOMPOK I

RIDWANULLAH
TES DAYATAHAN
PASKAL RIZKI
YUSUP RUSWANDI (ENDURANCE TES)
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APA ITU DAYA TAHAN ?
Daya Tahan (Endurance) adalah kemampuan ketahanan
(resistance) terhadap kelelahan dan cepat pulih kembali
(recovery) dari kelelahan. Seorang yang mempunyai daya
tahan tinggi dapat melakukan aktifitas yang lebih lama
secara kontinyu.

daya tahan (endurance) ini dinyatakan dalam simbol

VO2max dan satuan yang digunakan adalah liter per menit atau
cc/kg/BB/mnt.
JENIS DAYA TAHAN
01 DAYA TAHAN JANTUNG PERNAFASAN DAN
PEREDARAN DARAH (RESPIRATORI –
CARDIO- VASCULATOIR ENDURANCE)
Peningkatan daya tahan jantung-
pernapasan-peredaran darah terutama dapat
dicapai melalui peningkatan tenaga aerobik
maksimal (VO2 maks) dan ambang
anaerobik.
DAYA TAHAN OTOT (MUSCEL
02 ENDURANCE)

Daya tahan otot sangat ditentukan oleh dan

berhubungan erat dengan kekuatan otot.
 MENINGKATKAN DAYA TAHAN
Bentuk Latihan
• Lari cepat sekali,
• Lari cepat yang kontinu,
• Lari lambat yang kontinu,
• Lari dengan interval,
• Latihan interval,
• Jogging,
• lari cepat ulang,
• Fartlek atau speed play
• Harvart
Yang perlu di pehatikan
1. Mempertinggi intensitas latihan daya tahan • jarak ditentukan,
2. Memperjauh jarak lari atau renang • jumlah repetisi ditentukan,
3. Mempertinggi tempo (latihan kecepatan) • kecepatan lari ditentukan,
4. Memperkuat otot-otot untuk bekerja dalam
• interval waktu istirahat atau
jangka waktu yang lama.
pemulihan ditentukan.
 JENIS TES DAYA TAHAN
BLEEP TES
Sebuah tes kebugaran yang berguna
untuk mengukur tingkat kebugaran
jasmani seseorang dengan melakukan HARVART TES
aktivitas sehari-hari tanpa merasa lelah Tes ini bertujuan untuk mengukur
dan masih bisa berkegiatan yang lain fungsi kardiovaskular dengan naik
turun bangku Harvard.

COOPER TES
Coper Tes adalah salah satu bentuk tes
lapangan untuk mengukur tingkat
kebugaran jasmani seseorang

Living Sports Healthy Life

 BLEEP TES
Bleep test dilakukan dengan berlari terus menerus
di antara dua garis yang berjarak 20 m selama
terdengar suara beep. Suara beep ini dihasilkan
dari rekaman bersuara beep yang telah direkam
sebelumnya.

Alat kelengkapan meliputi : Pembagian petugas meliputi :

 Lintasan datar dan tidak licin
 Pengukur waktu
 Meteran
 Petugas start
 Kaset/Rekaman
 Pengawas lintasan
 Kapur
 Pencatat hasil
 Stopwatch

Living Sports Healthy Life

PROSEDUR
1. Mengukur jarak 20 meter dan memberikan tanda garis dengan menggunakan kapur.

2. Peserta tes diwajibkan melakukan pemanasan secukupnya.

3. Start dilakukan dengan cara berdiri dan posisi kaki berada di belakang garis pada salah satu sisi. Kemudian
aba – aba “siap-ya” (sesuai dengan irama pada kaset/rekaman), atlet lari sesuai dengan irama kaset menuju ke
sisi yang berlawananan

4. Kemudain peserta tes harus berusaha sampai ke sisi berlawanan bertepatan dengan bunyi “tut/beep” yang
pertama dari kaset/rekaman.

5. Akhir dari setiap lari ditandai dengan bunyi “tut/beep” tunggal, sedangkan akhir dari setiap level ditandai
dengan sinyal “tut/beep” tiga kali.

6. Bila tanda bunyi “tut/beep” belum terdengar saat atlet sampai pada sisi berlawanan (atlet lebih cepat dari
tempo), maka untuk lari balik harus menunggu tanda bunyi “tut/beep”. Sebaliknya, jika atlet belum sampai
pada sisi berlawanan namun sinyal bunyi “tut/beep” sudah terdengar (lambat dari pada tempo), maka atlet
harus meningkatkan kecepatannya.

7. Apabila dua kali bunyi “tut/beep” berurutan atlet tidak mampu mengikuti irama waktu lari, berarti atlet
tersebut sudah mencapai batas maksimal dan tes dianggap sudah berakhir.
 KELEBIHAN DAN KEKURANA
 Meningkatkan daya tahan atlet atau peserta
secara berkelanjutan.
 Dapat dilakukan serentak/bersama-sama,
dengan begitu mengurangi biaya.

KELEMAHAN
KELEBIHAN
 Kondisi lingkungan dapat mengurangi, jika
test dilakukan diluar ruangan.
 Tidak bisa dilakukan untuk orang yang
berpenyakit kronik

Living Sports Healthy Life

 Cooper Test (Lari 2,4 KM)

Pengukuran kesegaran jasmani

dilakukan dengan
menggunakan tes lari 2,4 km PROSEDUR
(Cooper) tujuannya untuk
mengetahui daya tahan kerja
jantung dan pernapasan.  Atlet berlari menempuh jarak yang
telah ditentukan, yaitu 2,4 km.
 Alat pengukur waktu dimatikan
pada saat tubuh atlet melewati garis
akhir.
 Waktu diambil sampai dengan
persepuluh detik (0,1 detik) atau
perseratus detik (0,01 detik)

Living Sports Healthy Life

 SCORE
LAKI -LAKI

Kelompok Umur dalam Tahun

Katagori
13 – 19 20 – 29 30 – 39 40 – 49 50 – 59 60 ke atas
Sangat
> 18,31 > - 19,01 > - 19,31 > - 20,01 > - 20,31 > - 21,01
kurang
Kurang 16,55-18,30 18,31-19,00 19,01-19,30 19,31-20,00 20,01-20,30 20,31-21,00

Sedang 14,31-16,54 15,55-18,30 16,31-19,00 17,31-19,30 19,01-20,00 19,31-20,30

Baik 12,30-14,30 13,31-15,54 14,31-16,30 15,56-17,00 16,31-19,00 17,31-19,30

Baik sekali 11,50-12,29 12,30-13,30 13,00-14,30 13,45-15,55 14,30-16,30 16,30-17,30

Baik sekali
< -11,50 < - 12,30 < - 13,00 < - 13,45 < - 14,30 < - 16,30
dan terlatih

PEREMPUAN
Kelompok Umur dalam Tahun
Katagori
13 – 19 20 – 29 30 – 39 40 – 49 50 – 59 60 ke atas
> 15,31 > - 16,01 > - 16,31 > - 17,31 > - 19,01 > - 20,00
Sangat kurang
Kurang 12,11-15,30 14,01-16,00 14,64-16,30 15,36-17,30 17,01-19,00 19,01-20,00

Sedang 10,49-12,10 12,01-14,00 12,31-14,45 13,01-15-35 14,31-17,00 16,16-19,00

Baik 09,41-09,48 10,46-12,00 11,01-12,30 11,31-13,00 12,31-14,30 14,15-16,15

Baik sekali 08,37-09,40 09,45-10,45 10,00-11,00 10,30-11,30 11,00-12,30 11,15-13,59

Baik sekali
< - 08,37 < - 09,45 < - 10,00 < - 10,30 < - 11,00 < - 11,15
dan terlatih
 HARVART TES
Tes ini bertujuan untuk mengukur fungsi
kardiovaskular dengan naik turun bangku Harvard

PELAKSANAAN TES
1) Testi berdiri menghadap bangku Harvard dalam keadaan siap
untuk melakukan tes.
2) Setelah aba-aba ―ya‖ kaki kanan testi mulai melangkah naik
bangku, diikuti oleh kaki kiri dan diletakkan di samping kaki
kanan, kemudian kembali turun mulai dari kaki kanan dan diikuti
oleh kaki kiri. Demikian seterusnya sesuai dengan irama
metronome yang telah diatur 120x per menit.
3) Testi harus naik turun bangku selama 5 menit, kecuali bila merasa
lelah atau ada sesuatu yang tidak biasa trejadi, tes boleh
dihentikan.
4) Setelah selesai melakukan tes, testi disuruh duduk santai untuk
selanjutnya diperiksa denyut nadinya.
 Waktu (lama) tes dalam detik x 100
PENGHITUAGN Rumus =
2 x (DN1+ DN2 + DN3)
Contoh: seseorang berhasil menyelesaikan tes Harvard sampai
5menit, nadi recovery adalah:
1’-1’30‖ = 78
2’-2’30‖ = 68 INDEX HARVARD TES
3’-3’30‖ = 64
Skor :
300 x 100
= >90 = baik sekali
2 x (210)
30.000 80–89 = baik
= 65–79 = cukup
420
55–64 = sedang

71.5 <55 = jelek

Living Sports Healthy Life

 Daya Tahan (Endurance) adalah kemampuan ketahanan (resistance) terhadap kelelahan
dan cepat pulih kembali (recovery) dari kelelahan. Seorang yang mempunyai daya tahan
tinggi dapat melakukan aktifitas yang lebih lama secara kontinyu. Peningkatan daya tahan
juga dapat menunda tibulnya kelelahan. Daya tahan memberikan sumbangan yang besar
yang sangat berarti bagi peningkatan prestasi, bagi cabang olahraga yang mengutamakan
unsur daya tahan.
Dengan menggunakan cara di atas semoga bisa di jadikan rujukan untuk anda untuk
melakukan tes daya tahan (endurance) kepada atlet. Dengan mengetahui tingkat daya tahan
seorang atlit maka anda akan mudah untuk Menyusun sebuah program latihan

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