1. chapter 8
Principles of Exercise Training

2. Optimum Performance Training (OPT)
For Strength Training

3. Stabilization Training

4. Strength Training

5. Power Training

6. Manipulasi Phase Latihan

7. Program Latihan Kekuatan
Untuk Senior

8. Program Latihan Kekuatan
Untuk Binaraga

9. Program Latihan Kekuatan
Untuk Atlet

10. Latihan Core, Balance, dan Reaktif

11. Manfaat Latihan

12. Apa dan Mengapa Kita
Melakukan Latihan Core ?

13. Otot-otot Latihan Core

14. Apa Itu Keseimbangan ?

15. Dua Komponen Penting Dalam
Core Stabilisation

16. Manfaat Keseimbangan

17. Solusi Untuk Membentuk Kestabilan

18. Mekanisme Latihan Keseimbangan

19. Level Latihan Core, Keseimbangan,
dan Latihan Reaktif

20. Desain Program Latihan Stabilisasi

22. Level Latihan Fleksibiliti

23. 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

24. Power = force x distance / time
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

25. An Isokinetic Testing and Training Device
© Tom Roberts

27. 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

28. 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

29. 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

30. Resistance Training Programs
Training Needs Analysis
Muscle groups to be trained
Type of training
Energy systems to be trained
Sites of concern for injury prevention

31. 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

32. Designing Resistance Training Programs: Things to Decide
Exercises that will be performed
Order in which they will be performed(big, small muscle)
Number of sets for each exercise
Rest periods between sets and exercises
Intensity (amount of resistance), number of repetitions, and velocity of movement

34. 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

36. Variation in Strength Relative to the Angle of the Elbow During the Two-Arm Curl

37. A Variable-Resistance Training Device
© Human Kinetics

38. Plyometric Box Jumping

39. 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)

40. 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

41. 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

43. 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)

44. Blood Lactate Concentration in a Single Runner After a Single Set of 5 Repetitions of Interval Training at 3 Different Paces

45. Types of Training Interval training
Continuous training(continuous activity without rest interval)long-slow distance, Fartlek training(high speed or jogging)
Interval-circuit training: m, station m, jog, runs,or sprints the distance station, stop at each station to perform strength, flexibility, or muscular endurance

46. 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)

47. 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