Prof.

Soetanto Hartono
Fakultas Ilmu Keolahragaan
Universitas Negeri Surabaya
DASAR2 PELATIHAN
 Metodologi dan teori pelatihan olahraga didasarkan atas
integrasi banyak disiplin ilmu;

Anatomy Physiology Biomechanics

Training: Theory Motor Learning

Nutrition
& Methods

Tests & Psychology Pedagogy

Measurements
ELEMEN2 PELATIHAN

 FISIK
 TEHNIK
 TAKTIK / STRATEGI
 PSIKOLOGIS
LATIHAN FISIK
SPORT SKILLS :
 STRENGTH /KEKUATAN
 POWER, AEROBIC & ANAEROBIC
 FLEXIBILITY/KELENTUKAN
 BALANCE/KESEIMBANGAN
 AGILITY/KELINCAHAN
 REACTION TIME /WAKTU REAKSI
SIFAT2 PELATIHAN
 OVERLOAD / BEBAN BERLEBIH
stress fisik diperlukan untuk merangsang perkembangan
otot
 INDIVIDUALISASI
perbedaan individu perlu diperhatikan
 SPESIFISITAS
latihan harus spesifik menyerupai keadaan sesungguhnya
PRINSIP OVERLOAD
 INTENSITAS
paling significant dalam membentuk perubahan kekuatan
otot, tetapi perlu ditingkatkan secara perlahan-lahan utk
memberi kesempatan adaptasi otot. Start biasanya mulai
dengan 50% kekuatan maksimal
 FREKWENSI
 DURASI
Strength Training
 Muscular strength-- latihan beban, intensitas tinggi
 Muscular endurance beban, intensitas rendah
 Muscular power--- plyometric
 Strength Training
 Fisiologi perkembangan kekuatan
 Fiber splitting theory
 Capillary density with training
 Myofilament increase (protein synthesis)
 Increased bone and collagen increase
 Increased enzymes
 Enhanced energy use of the muscle etc.
Strength Training
 Techniques of Resistance Training
 Isometrics
 Progressive Resistance Exercise (PRE’s)
 Isotonics
 Overload (reps? Sets? Intensity? Frequency?
Recovery?)
 Progression
 Goals (strength vs endurance)
 Free weights vs machine weights
 Circuit training (stations)
 Strength Training
 Jenis2 kontraksi otot :
 Isometric
 Static
 Concentric
 Eccentric
 Isokinetic
 Flexibility
 Flexibility: the ability to move a joint or series of joints
smoothly and easily throughout a full range of motion.
 An athlete who has a restricted range of motion will
realize a decrease in performance capabilities.
 Flexibility is important in preventing injury to the
musculotendinous and skeletal anatomy.
Aerobic & Anaerobic Conditioning
 Cardiorespiratory Endurance: the ability to
perform whole-body large muscle activities for
extended periods of time.
 Involves the transport and utilization of oxygen
 Heart
 Lungs
 Blood vessels
 Blood

 Measured by maximum aerobic capacity (Vo2 Max)

 Mostly genetically determined potential
 Training determines how close you can come to your potential
ENDURANCE /DAYA TAHAN
 CARDIOVASCULAR ENDURANCE
daya tahan jantung paru

 MUSCULAR ENDURANCE
daya tahan otot; kemampuan otot untuk memberikan
tegangan untuk periode waktu tertentu.
contoh: gymnast, pelari, pendayung, pesepeda.
Otot, tulang, sendi
Sliding filament theory
otot lurik
 Stretching Techniques
 Ballistic stretching
 Involves a bouncing movement
 May cause muscle soreness
 Static stretching
 Passive stretch (hold for 30 seconds)
 Is very safe to perform
 Proprioceptive Neuromuscular Facilitation (PNF)
 Involves a combination of stretches and contractions
 Use a 10 sec. push phase and a 10 sec. relax phase
 Stretching
apakah stretching meningkatkan flexibility?
Apakah stretching meningkatkan kekuaan?
contoh stretching
Contoh-contoh stretching
Contoh-contoh stretching
 Exercise testing
 Protokol: Bruce, Naughton, Astrand, Conconi
 Fungsi : mengukur anaerobic threshold
(RER = 1)
mengukur denyut jantung maksimal
mengukur anaerobic endurance
mengamati kelainan listrik jantung
mengukur ventilatory equivalent of oxygen
(Ve/VO2)
Kapasitas Aerobik Maksimal
(VO2 max)
Pria
 VO2 max
 Wanita
Perubahan stroke volume, cardiac
output dan heart rate
Respon jantung terhadap latihan
Keuntungan dari berolahraga:
kualitas hidup meningkat
ELEKTROFISIOLOGI JANTUNG
 Sistem konduksi jantung
Intercalated disc; membuat otot jantung kontraksi secara
bersama-sama
elektrokardiogram normal
Exercise stress test
Kelainan jantung yang terlihat dari EKG
(arythmia)
echocardiography