LATIHAN FARTLEK PDF

Fartlek training mimics the rhythms of a soccer game. If you have never heard the word "fartlek," do not be surprised. The word is Swedish, and is best translated as "speed play. The techniques have since been expanded and adapted for a variety of sports, including soccer.

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Enter a word or phrase Circuit training is an intensive form of fitness training in which a group of exercises are completed one after the other. Each exercise is performed for a specified number of repetitions or for a prescribed time before you move on to the next exercise. Whether you are a swimmer, cyclist, rower, racket player, or runner, circuit training will improve your mobility and stamina, enabling you to move more powerfully.

Circuit training using weight machines improves aerobic fitness, flexibility, and strength. Each machine in the circuit is designed to exercise a different group of muscles. Individuals move from machine to machine completing a set of exercises, usually in a predetermined time. Generally there are between stations to complete in a time of minutes. Aerobic benefit is gained by moving swiftly between machines and completing the circuit as a continuous flow of activity.

This keeps the heart rate at a steady and fairly high level. Circuits without weights or with free standing weights usually consist of eight to ten exercises chosen from a large number of possible ones, such as pattering or running on the spot, press-ups, abdominal curl-ups, free squats, squat thrusts, step ups, and arm curls figure Each session should start with a warm-up and mobility exercises, and end with cool-down exercises.

The circuit should be designed so that the same muscle groups are not worked in consecutive stations. In the following circuit each part of the body is worked twice:. A complete session warm-up, stretching, circuits, and cool down should take about one hour.

Generally, you should circuit train two to three times per week; circuit training should not be performed on consecutive days.

Figure 22 A typical circuit. Circuit training is excellent for developing overall body strength and aerobic fitness. However, it is essential that the correct weights, repetitions and positions are established to avoid injury and to achieve all the fitness objectives. For serious athletes, the aim of the first training session is usually to establish the maximum number of repetitions that can be completed for each exercise, either to a point of exhaustion or in a given time.

Each score is divided by three to determine the training rate for the exercise. At subsequent training sessions the athlete performs three circuits of all the exercises at the training rate. This rate can be adjusted as the athlete improves. Stage training is a variation of circuit training. Individuals perform exercises in sets, repeating the same exercise a number of times, before moving on to the next exercise.

It tends to make more demands on the lactic acid system than traditional circuit training. Training that involves performing selected exercises or activities at a series of stations typic. Latihan litar ialah salah satu daripada kaedah latihan yang selalu digunakan untuk menguji kecergasan fizikal. Latihan ini telah diperkenalkan oleh R.

Morgan dan G. Adamson pada tahun di Universiti of Leeds, England. Latihan litar merupakan latihan yang melibatkan stesyen-stesyen tertentu dan dilakukan dalam jangkamasa yang telah ditetapkan. Satu litar telah dilakukan jika pelaku telah melakukan semua aktiviti. Latihan ini adalah latihan di mana peserta melakukan beberapa aktiviti secara bersiri atau dalam satu litar.

Jumlah aktiviti yang dipilih adalah di antara 8 hingga 12 yang mana melibatkan otot-otot yang berlainan. Objektif latihan 1. Meningkatkan daya tahan otot 2. Meningkat dan melatih keupayaan anaerobik dan aerobik. Meningkatkan kederasan, ketangkasan dan kelembutan 4. Membina daya tahan kardiovascular.

Rasional 1. Latihan berasaskan prinsip lebihan beban 2. Tidak memerlukan alatan dan ruang yang banyak 3. Jangka latihan singkat 4. Aktiviti boleh dipelbagaikan mengikut kesesuaian 5. Memberi kebebasan kepada individu berlatih mengikut kemampuannya 6. Keputusan cepat diperolehi. Prinsip Latihan 1. Aktiviti yang dipilih bersesuaian dengan objektif 2. Kaedah perlakuan mestilah betul dan diselaraskan 3. Aktiviti disusun supaya tidak bebankan kumpulan otot yang sama 4.

Peserta melakukan aktiviti secara berterusan. Aktiviti latihan litar contoh 1. Tekan tubi 2. Bangun tubi 3. Lari ulang alik 4. Burpee 5. Skipping 6. Lompat selang seli alternate split jump 7. Jack knife 8. Angkat kaki. Aktiviti tidak menyakitkan. Pergerakan sendi hingga ke tahap maksima. Alatan atau tempat latihan hendaklah selamat digunakan. Pakaian sesuai. Ulangan adalah munasabah dan dalam kemampuan peserta. Intensiti yang terlalu berat akan mendatangkan masalah kepada pernafasan.

Fartlek, which means "speed play" in Swedish, is a form of conditioning which puts stress mainly on the aerobic energy system due to the continuous nature of the exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress. Most fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting.

Fartlek training is generally associated with running, but can include almost any kind of exercise. It was designed for the downtrodden Swedish cross-country teams that had been thrashed throughout the s by Paavo Nurmi and the Finns. This is also an example of what a fartlek session might look like, but fartlek sessions should be designed for an athlete's own event or sport, as well as catering to their individual needs. This should mean that the body will not experience too much discomfort while exercising.

An athlete should also include a good warmup at the beginning of the session, and a cool down at the end of the session, to improve performance and to decrease the chances of injury and for other reasons.

One of the main reasons for the success of fartlek training is that it can be adapted to the needs of the individual. Unlike continuous training, fartlek training can benefit participants of field games such as football, field hockey, ultimate, lacrosse, and rugby, as it develops aerobic and anaerobic capacities which are both used in these sports. To take this a step further, athletes can make the most of the flexibility of fartlek training by mimicking the activities which would take place during their chosen sport or event.

It improves aerobic capacity. Ia merupakan satu sistem latihan yang diperkenalkan oleh Astrand dan diamalkan oleh Paavo Nurmi pada tahun Latihan Jeda ini berbeza dari latihan-latihan fizikal yang lain kerana terdapatnya masa rehat antara jeda kerja, sedangkan kaedah latihan lain berterusan tanpa rehat di antara ulangan kerja. Latihan ini dapat meningkatkan kapasiti anaerobik atlit dan amat berfaedah untuk membina dan meningkatkan sistem tenaga aerobik dan sistem anaerobik.

Meningkatkan keupayaan anaerobik ii. Meningkatkan dayatahan kardiovaskular jantung dan otot. Meningkatkan ketangkasan, kelajuan, kelembutan dan koordinasi. Dalam kebanyakan permainan, ia memerlukan keupayaan anaerobik dan kaedah latihan ini amat sesuai dipraktikkan.

Jangka masa kerja yang panjang dan ulangan yang banyak serta masa pemulihan yang pendek akan memberikan kesan tekanan stress kepada sistem pengangkutan oksigen, ini akan meningkatkan sistem tenaga aerobik.

Penetapan jangkamasa dan jenis aktiviti masa rehat yang sesuai akan dapat mempertingkatkan proses glikolisis anaerobik dan menjadi lebih efisyen. Atlit berkeupayaan untuk melakukan kerja pada isipadu yang tinggi jika ianya diselang selikan dengan masa rehat berbanding dengan perlakuan yang berterusan.

Kaedah latihan Jeda ini berdasarkan prinsip-prinsip di antara masa dan masa rehat. Penggunaan lebihan beban digunakan dalam menentukan intensiti kerja yang diberi berdasarkan kepada angkubah-angkubah tertentu. Prinsip latihan hendaklah diberi penekanan kepada perkara-perkara berikut:. Latihan Fartlek adalah aktiviti larian yang mempunyai pelbagai kelajuan speed-play yang bermula di Sweden. Dilakukan di kawasan luar dengan permukaan tanah yang tinggi rendah.

Ia juga dianggap sebagai latihan jeda tidak rasmi yang memerlukan disiplin kendiri yang tinggi. Kekerapan latihan boleh dilakukan sebanyak 3 hingga 5 kali seminggu manakala untuk peningkatan linear bagi 10 — 11 minggu. Latihan fartlek dibahagikan kepada dua kumpulan iaitu latihan fartlek bebas dan terkawal. Latihan fartlek bebas intensiti, masa, jarak dan aktiviti ditentukan olet atlet sendiri. Bagi latihan fartlek terkawal bergantung pada rangcangan latihan yang disedikan oleh jurulatih.

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Fartlek Training for Soccer

Fartlek , which means "speed play" in Swedish , is continuous training with interval training. It was designed for the downtrodden Swedish cross country running teams that had been beaten throughout the s by Paavo Nurmi and the Finns. This should mean that the body will not experience too much discomfort while exercising. An athlete should also include a good warm up at the beginning of the session, and a cool down at the end of the session, to improve performance, minimize post-workout muscle soreness, to decrease the chances of injury and for other reasons. Runners speed up when they get close to a dog in order to pass them; after passing the dog, they would then slow down for the recovery period.

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