PRINSIP DAN PRESKRIPSI EVALUASI KECERGASAN

(DKK 3104)Bab 7

Latihan Rintangan

Department of Sport & Exercise Science

Khairul Azlan TaibBSc .(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 enduranceSTR strength

E N D S T R

Hi Reps Lo Wt.

Lo Reps Hi Wt.

Mod Reps Mod Wt.

E N D S T R

Lo Reps Hi Wt.

F: every other day

I : (80%1RM)T: 3 sets < 8 reps

Usaha maksimum

Tenaga maksimum

F: every other dayI : 40-70% 1RM

T: 2-5 sets 15-25 reps

E N D. S T R.

Hi Reps Lo Wt.

Ulangan yang

banyak

Rehat yang singkat

antara set.

E N D. S T R.

Mod Reps Mod Wt.

F: every other day I : 60-70% 1RM T: 2-3 sets 8 - 15 reps

Concentric

(shortening) LIFTING

Concentric

LIFTING Eccentric (lengthening) LOWERING

Eccentric

LOWERING

Both phases can build muscle!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