PELAZIMAN ANAEROBIK

Pelaziman anaerobik melibatkan keupayaan melakukan senaman secara habis-habisan dalam jangka masa 0 2minit. Tahap ambang anaerobik dapat dilihat dengan terdapatnya peningkatan kadar pernafasan. Sistem anaerobik alaktik sistem tenaga tersimpan tidak memerlukan oksigen, tidak menghasilkan asid laktik. Sistem anaerobik laktik simpanan tenaga glikosis, tetapi menghasilkan asid laktik.

PRINSIP LATIHAN ANAEROBIK

Latihan yang efisien adalah yang menghasilkan adaptasi dalam sistem metabolik dan biologikal.
1. Prinsip Lebih beban: tambahan berat beban secara beransur-ansur dan manipulasikan kombinasi kekerapan, intensiti dan tempoh latihan. 2. Prinsip pengkhususan: Latihan yang khusus pada manamana sistem badan atau otot akan menghasilkan adaptasi yang khusus juga. 3. Prinsip individualiti: Kemampuan dan kehendak antara seorang dengan yang lain adalah berbeza. Suaikan latihan dengan keperluan individu itu sendiri.

4. Prinsip berbalik (reversibility): Apabila latihan dihentikan untuk tempoh >72jam, kesan latihan akan kembali ke tahap asal. JENIS-JENIS LATIHAN ANAEROBIK: 1. Strength power (ATP below 4 sec.) 2. Sustained power (ATP CP, below 10sec.) 3. Power endurance (ATP CP + lactic acid, 15sec. 2mins) 4. Peak power - maintenance of peak power & capacity.

Anaerobik Training Objectives

To develop:
1. Speed 2. Power 3. Strength METHOD:

1. 2. 3. 4.

Free weight Machines Plyometrics Sport Specific Drills

Training Variables
Volume Intensity Frequency Rest Speed Sets

Anaerobic Alactic/Lactic Training Variables

Variabel latihan Alactic Anaerobik Lactic

Warm-up Stages Method Activity Intensity Work Time Work Pulse ratio Set / set volume Pause between sets Total work volume Training period Frequency

Ya Asas aerobik dulu Interval Berkaitan jenis sukan Kelajuan maksima Bawah 10saat 1 : 5 atau 1 : 6 Bawah 60 s 3 10min Maksima 2 3min 8 12 minggu 5 kali/minggu

Ya Asas aerobik dulu Interval Berkaitan jenis sukan Kelajuan maksima 15s 2min 1 : 5 atau 1 : 6 Bawah 3min 10 15min Bawah 12 min 8 12 minggu Tinggi --- mudah

Anaerobic Alactic Training Mode

Training Variables Exercise Phase Pause Phase Work /Pulse Ratio Repetitions Max. Set Volume Set Rest betwn sets Peak Power 1 5s 2 10s 1:2 1-7 60s 2-4 5 10min Maintenance of peak power 5 15s 25 90s 1 : 5 atau 1 : 6 90 - 100 5-6 60s 5-6 5 10min Capacity 15 30s 90 -180s 1:6 85 - 90 2-4 60s 2-4 10 15min

Intensity (% max of Effr 95 - 100

Total W/out time

25min

5 60min

35 - 45

Anaerobik Lactic Training: The second process. The Anaerobic Lactic System utilizes stored glycogen of the muscle and glucose delivered by the blood as the fuel to derive energy from a partial breakdown of the food.

Anaerobic Lactic Training

Intensity -- Heart Rate - Pause Phase Greater than 90% of all out 220 age Should not be rest (moderate aktiviti e.g jogging)
Following the pause phase of 180 age should be achieved prior to the next repetition. Between sets 5 minutes of moderate exercise and 5 10minutes of complete rest.

Heart Rate Rest Phase

---

* Half of acid lactic will be removed after about 15 20minutes of rest.

Anaerobic Alactic Training

Anaerobic Alactic:
Involves use of high energy phosphagens stored in the muscle (ATP and Creatin Phosphate).

INTERVAL = WORK REST WORK REST:

Interval training is the method required to train the anaerobic energy system.

Objective of Anaerobic Training (Alactic)

Single explosive action Require power of anaerobic alactic system Require greater muscular strength Improved neuromuscular patterning through adaptations muscle in the neuro system

** intensity of the exercise phase should be in the range of 80% - 90% of all out effort. ** Phause phase should be rest or very light activity.

Recovery times for inbuilding ATP-CP energy is as follows: 10 sec - very little 30 sec - 50% 60 sec - 75% 90 sec - 88% 120sec - 94% 180sec - 100%

Kekuatan: Komponen penting dalam menyediakan atlit kerana ia berkaitan dengan kemampuan sesuatu otot atau kumpulan otot untuk menjana daya otot dibawah keadaan tertentu. Kekuatan boleh dibahagikan kepada: 1. Kekuatan maksima: kemampuan otot tertentu menghasilkan penguncupan voluntary secara maksimum dalam tiindak balas beban luaran juga disebut sebagai competitive maximum strength (Cfmax).

2. Absolute strength: daya yang paling kuat yang boleh dihasilkan oleh otot tertentu oleh tindakan secara involuntary. Contohnya: refleks regangan yang kuat oleh sudden loading. Dianggap sama juga dengan maximal eccentric strength.

Latihan Kekuatan Secara Umum

General strength of the whole muscular system which forms the foundation for all strength training programmes. Specific strength of the muscle directly related to a particular sport. Monitering and recording progress is essential to ensure effective progression. Variation in training methods to meet the needs of the performer. It is necessery to understand each method and its relative efectiveness to ensure success. Optimal results occur when programmes are varied every 2 3weeks. Varying programmes also increase athlete motivation.

Latihan Kekuatan Secara Umum

The following list shows the various method which can be used in training to put variety:
Free weight Multi-station weight machines Body resistance exercise Isometric training Isokinetic training Plyometrics Pulleys and strings

Large muscle group should be exercised before small one. Successive exercise should use different muscle groups. Exercise both extensor and felxor muscles.

Latihan Kekuatan Secara Umum

The following list shows the various method which can be used in training to put variety:
Free weight Multi-station weight machines Body resistance exercise Isometric training Isokinetic training Plyometrics Pulleys and strings

Large muscle group should be exercised before small one. Successive exercise should use different muscle groups. Exercise both extensor and felxor muscles.

Latihan Kekuatan Secara Umum

Effects of heavy resistance training on muscle, bone, ligaments and cartilage:
Muscle: larger muscle fiber because of protein synthesis. Multiplication of myofibrils within fibers causing enlargment of cross-section area of muscle. - Bone: Increase in bone density. - Ligaments: strengthen joints by extending between the bones that form the joints. - Tendons: tendons pull on bone. - Cartilage: Thickening between articulating joints.

 Training Programme Variables: Determining the training method load

* Varying training load change number of sets or reps. * Varying the exercise use different exerc or resistance to develop same muscle group. * Varying the type of contraction use concentric, eccentric or isometric contractions to develop muscular strength. * Varying the speed of contraction extend stimulus for 3 10 seconds. When training at slow speed, athletes should not do at most 60sec of work per set. When training for power, use light loads and fast contraction

LATIHAN KEKUATAN Penekanan faktor intensiti, kekerapan, dan jangka masa. Tambah beban atau rintangan. Latih otot hingga ke tahap momentary muscular failure (MMF). Aktiviti latihan perlu disesuaikan dengan tahap dan keperluan individu

LATIHAN KEKUATAN Aktiviti juga harus berunsurkan rintangan terhadap otot pengkhususan biomekanikal Otot juga harus diberikan masa pemulihan yang secukupnya supaya dapat bekerja hingga ke tahap maksima. Selepas MMF rehatkan otot 3 4minit. Prinsip adaptasi dan kebolehbalikan juga harus di ambil kira.

PENGUNCUPAN ISOMETRIK
Bermaksud sama atau konstan. Otot menguncup apabila ujudnya ketegangan tetapi tidak ada perubahan dari segi panjang otot. Disebut juga sebagai pengucupan statik. Contoh: menolak sesuatu benda, menarik dua hujung sebatang kayu atau hujung tuala

ISOTONIK terbahagi kepada dua:

1. Penguncupan konsentrik: Otot memendek semasa pengucupan berlaku serta mampu mengerakkan sesuatu rintangan. Penguncupan esentrik: Otot memanjang semasa menguncup (semasa berlakunya ketegangan aktif). Contoh menurunkan beban yang diangkat. - pergerakan menuruni tangga. - pergerakan menuruni bukit.

2.

KESAN LATIHAN ANAEROBIK Penambahan gentian otot. Penambahan kekuatan pengucupan otot. Tulang dan ligamen bertambah kuat. Bertambahnya kelembutan/kelenturan. Peningkatan fungsi otot saraf. Peningkatan koordinasi (gerak suaian)