pelaziman anaerobik

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 mana- mana 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. Free weight

2. Machines

3. Plyometrics

4. Sport Specific Drills

Training Variables

• Volume

• Intensity

• Frequency

• Rest

• Speed

• Sets

Variabel latihan Anaerobik

Alactic Lactic

Warm-up Ya Ya

Stages Asas aerobik dulu Asas aerobik dulu

Method Interval Interval

Activity Berkaitan jenis sukan Berkaitan jenis sukan

Intensity Kelajuan maksima Kelajuan maksima

Work Time Bawah 10saat 15s – 2min

Work Pulse ratio 1 : 5 atau 1 : 6 1 : 5 atau 1 : 6

Set / set volume Bawah 60 s Bawah 3min

Pause between sets 3 – 10min 10 – 15min

Total work volume Maksima 2 – 3min Bawah 12 min

Training period 8 – 12 minggu 8 – 12 minggu

Frequency 5 kali/minggu Tinggi --- mudah

Anaerobic Alactic/Lactic Training Variables

Training Variables Peak Power Maintenance of peak power

Capacity

Exercise Phase 1 – 5s 5 – 15s 15 – 30s

Pause Phase 2 – 10s 25 – 90s 90 -180s

Work /Pulse Ratio 1 : 2 1 : 5 atau 1 : 6 1 : 6

Intensity (% max of Effr

95 - 100 90 - 100 85 - 90

Repetitions 1 - 7 5 - 6 2 - 4

Max. Set Volume 60s 60s 60s

Set 2 - 4 5 - 6 2 - 4

Rest betwn sets 5 – 10min 5 – 10min 10 – 15min

Total W/out time 25min 5 – 60min 35 - 45

Anaerobic Alactic Training Mode

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 --- Greater than 90% of all out

• Heart Rate -- 220 – age

• Pause Phase - Should not be rest (moderate

aktiviti e.g jogging)

Heart Rate - - Following the pause phase of 180 – age

should be achieved prior to the next repetition.

Rest Phase - - Between sets – 5 minutes of moderate exercise

and 5 – 10minutes of complete rest.

* 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 little30 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.


• 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.


• 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.

2. Penguncupan esentrik:

Otot memanjang semasa menguncup (semasa

berlakunya ketegangan aktif).

Contoh – menurunkan beban yang diangkat.

- pergerakan menuruni tangga.

- pergerakan menuruni bukit.

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)

pelaziman anaerobik

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