chapter
8
Principles of
Exercise Training
Optimum Performance Training (OPT)
For Strength Training
Stabilization Training
Strength Training
Power Training
Manipulasi Phase Latihan
Program Latihan Kekuatan
Untuk Senior
Program Latihan Kekuatan
Untuk Binaraga
Program Latihan Kekuatan
Untuk Atlet
Latihan Core, Balance, dan Reaktif
Manfaat Latihan
Apa dan Mengapa Kita
Melakukan Latihan Core ?
Otot-otot Latihan Core
Apa Itu Keseimbangan ?
Dua Komponen Penting Dalam
Core Stabilisation
Manfaat Keseimbangan
Solusi Untuk Membentuk Kestabilan
Mekanisme Latihan Keseimbangan
Level Latihan Core, Keseimbangan,
dan Latihan Reaktif
Desain Program Latihan Stabilisasi
Level Latihan Fleksibiliti
Learning Objectives
• Learn the differences between muscular strength,
power, and endurance
• Examine how strength is gained through resistance
training
• Find out how specific types of aerobic and anaerobic
training can improve performance
• Discover techniques to monitor changes in training
Terminology
Strength is the maximal force a muscle group can
generate
Power is the rate of performing work
Power = force x distance / time
Muscular endurance is the capacity to sustain
repeated muscle actions or a single static contraction
An Isokinetic Testing
and Training Device
© Tom Roberts
Aerobic Power
• The rate of energy release by cellular metabolic
processes that depend on the involvement and
availability of oxygen
• Maximal aerobic power is the maximal capacity for
aerobic resynthesis of ATP
Anaerobic Power
• The rate of energy release by cellular metabolic
processes that function without the involvement of
oxygen
• Maximal anaerobic power is the maximal capacity of
the anaerobic system to produce ATP
General Principles of Training
• Individuality: any training program must consider the specific
needs and abilities of the individual for whom it is designed
• Specificity: adaptations to training are highly specific to the nature
of the training activity and should be carefully matched to an
athlete’s specific performance needs
• Reversibility: training programs must include a maintenance plan
to ensure that the gains from training are not lost
• Progressive overload: the training stimulus must be progressively
increased as the body adapts to the current stimulus
• Hard/easy: programs must alternate high-intensity workouts with
low-intensity workouts to help the body recover and achieve
optimal training adaptations
• Periodization週期: the gradual cycling of specificity, intensity, and
volume of training to achieve peak levels of fitness for competition
Resistance Training Programs
Training Needs Analysis
1.
2.
3.
4.
Muscle groups to be trained
Type of training
Energy systems to be trained
Sites of concern for injury prevention
Types of Resistance Training
•
•
•
•
•
•
•
Static-contraction (isometric) resistance training
Free weights (barbells, dumbbells)
Eccentric training
Variable-resistance training(decrease weakest point, increase strong point)
Isokinetic training
Plyometrics (stretch-shortening cycle ex) jump ability
Electrical stimulation training
Designing Resistance Training
Programs: Things to Decide
1. Exercises that will be performed
2. Order in which they will be performed(big, small
muscle)
3. Number of sets for each exercise
4. Rest periods between sets and exercises
5. Intensity (amount of resistance), number of repetitions,
and velocity of movement
Periodization for Resistance Training (1 year,5 phases)
Phase I
Muscular hypertrophy
High volume
Phase II
Strength
intensity
Phase III
Power
Phase IV
Peak strength
Phase V
Active recovery
Variation in Strength Relative to the Angle
of the Elbow During the Two-Arm Curl
A Variable-Resistance Training Device
© Human
Kinetics
Plyometric Box Jumping
Resistance Training Programs
Key Points
• Low-repetition, high-resistance training enhances
strength development
• High-repetition, low-resistance training optimizes
muscular endurance
• Periodization is important to prevent overtraining and
burnout
• A typical periodization cycle has 4 active phases, each
emphasizing a different muscular fitness component,
plus an active recovery
(continued)
Resistance Training Programs
(continued)
Key Points
• Resistance training can use static or dynamic
contractions
• Eccentric training appears to be essential to
maximizing hypertrophy
• Electrical stimulation can be successfully used in
rehabilitating athletes
Anaerobic and Aerobic Power
Training Programs
• Programs are designed along a continuum
• Anaerobic power is represented by the ATP-PCr
system and anaerobic glycolytic system, while
aerobic power is represented by the oxidative
system
Short sprints
ATP-PCr system
Longer sprints,
middle distance
Glycolytic system
Longer distance
Oxidative system
Variables to Manipulate for
Interval Training
• Track, cross country, and swimming.
• Rate of exercise(75s for 400m: intensity and duration)
• Distance of the exercise interval
• Number of repetitions and sets during each training
session
• Duration of rest or active recovery interval
• Type of activity during the active recovery interval
• Frequency of training per week
• Set 1: 6Χ400 m at 75s (90s slow jog)
Blood Lactate Concentration in a Single
Runner After a Single Set of 5 Repetitions
of Interval Training at 3
Different Paces
Types of Training
• Interval training
• Continuous training(continuous activity without rest
interval)long-slow distance, Fartlek training(high speed
or jogging)
• Interval-circuit training: 3000-10000m, station 4001600m, jog, runs,or sprints the distance station, stop at
each station to perform strength, flexibility, or muscular
endurance
Anaerobic and Aerobic
Power Training
Key Points
• Training programs are designed to train one or more of
the three metabolic energy systems
• Interval training consists of repeated bouts of high- to
moderate-intensity exercise interspersed with periods
of rest or reduced-intensity exercise
• Exercise intensity and recovery rate can be monitored
with a heart rate monitor
• Interval training is appropriate for all sports
(continued)
Anaerobic and Aerobic Power
Training (continued)
Key Points
• Continuous training has no rest intervals and can vary
from LSD training to high-intensity training (long slow distance,
LSD)
• Interval-circuit training combines interval training and
circuit training into one workout