apakah vo2 max
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KOLEKSI NOTA KURSUS SAINS SUKAN TAHAP II Apakah VO2 max The harder we exercise, the more we breathe to increase our oxygen uptake – this allow for more and more energy to be produced areobically. But there is a limit to our capacity for oxygen uptake. Everyone has their own “maximum oxygen uptake” level or we call it Vo2max. LATIHAN ANAEROBIK LAKTIK Intensity Lebih dari 90% daripada all out Kadar Nadi 220 – usia Fasa Rehat Should not be rest (moderate activity e.g jogging) Kadar Nadi Following the pause phase of 180 – age should be achieved prior to the next repetition Fasa rehat Between sets – 5 minutes of moderate exercise and 5 –10 minutes of complete rest Note: ½ of lactic acid will be removed after about 15-20 munites of rest. ANAEROBIC TRAINING : MAINTENANCE AND DETRAINING 1. Frequecy of 3-4 times per week (Lactic) Frequency of 5-6 times per week (Alactic) 2. A length of 8-12 weeks – major gains with diminishing returns thereafter 3. Anaerobic gains seem to be better maintaied when detraining than are aerobic gaing which decline as quickly as they improve 6 weeks training program = 80% to 90% gains in anaerobic alactic are maintained over the next 6 week; however with anaerobic lactic training the loss may be as great as 50% of the gains. 4. maintenance appears possible with 2-3 training sessions per week.
Transcript of apakah vo2 max
KOLEKSI NOTA KURSUS SAINS SUKAN TAHAP II
Apakah VO2 max
The harder we exercise, the more we breathe to increase our oxygen uptake – this allow for more and more energy to be produced areobically. But there is a limit to our capacity for oxygen uptake. Everyone has their own “maximum oxygen uptake” level or we call it Vo2max.
LATIHAN ANAEROBIK LAKTIK
Intensity Lebih dari 90% daripada all outKadar Nadi 220 – usiaFasa Rehat Should not be rest (moderate activity e.g jogging)Kadar Nadi Following the pause phase of 180 – age should be achieved
prior to the next repetitionFasa rehat Between sets – 5 minutes of moderate exercise and 5 –10
minutes of complete rest
Note: ½ of lactic acid will be removed after about 15-20 munites of rest.
ANAEROBIC TRAINING : MAINTENANCE AND DETRAINING
1. Frequecy of 3-4 times per week (Lactic)Frequency of 5-6 times per week (Alactic)
2. A length of 8-12 weeks – major gains with diminishing returns thereafter
3. Anaerobic gains seem to be better maintaied when detraining than are aerobic gaing which decline as quickly as they improve 6 weeks training program
= 80% to 90% gains in anaerobic alactic are maintained over the next 6 week; however with anaerobic lactic training the loss may be as great as 50% of the gains.
4. maintenance appears possible with 2-3 training sessions per week.5. Training program should progress from aerobic to anaerobic6. training of the predominant energy systems is maintained right
through the competitive seasons.
ANAEROBIC ALACTIC TRAINING
ANAEROBICRefer to the process of nergy delivery (to the muscle) that do not depend upon the immediate intake (comsumption) of O2
ANAEROBIC ALACTICInvolves use of high energy phospagens stored in the muscle (Adenosine Triphospate (ATP) and Creatin Phospate (CP)
KOLEKSI NOTA KURSUS SAINS SUKAN TAHAP II
ANAEROBIC LACTIC TRAININGThe second process, the anaerobic lactic system. Utilizews stored glycogen of the muscle and glucose delivered by the lood as the fuel to derive energy from a partial breakdown of the food.
INTERVALS – WORK/REST/WORK/REST
Interval training is the method required to train the anaerobic energy system
Alactic 0 – 10 sec.Lactic 0 – 30 sec. Less than 2 minute
Duration / rest / set volume / rest = T Volume
