LENNY AGUSTARIA B, SS

 PENGERTIAN:

a) STRENGTH

b) POWER

c) ENDURANCE

d) PRINSIP OVERLOAD

e) PRINSIP SAID

 PENGERTIAN UMUM: KEMAMPUAN JARINGAN KONTRAKTIL UNTUK MENGHASILKAN

TEGANGANG DAN GAYA RESULTAN

BERDASARKAN KEBUTUHAN BAGIAN OTOT YANG MEMBUTUHKAN

 PENGERTIAN SPESIFIK: KEKUATAN TERBESAR

YANG TERUKUR DAN YANG DAPAT

 KEMAMPUAN SISTEM NEUROMUSKULAR UNTUK MENGHASILKAN, MENGURANGI ATAU

MENGONTROL GAYA (MENAHAN ATAU

 SUATU PROSEDUR SISTEMATIK DARI OTOT/ KELOMPOK OTOT DALAM MENGANGKAT, MENURUNKAN ATAU MENGONTROL BEBAN BERAT (RESISTEN) PADA JUMLAH REPETISI YANG KECIL ATAU PADA WAKTU YANG

 MEMPUNYAI HUBUNGAN DENGAN STRENGTH DAN KECEPATAN GERAK

 SUATU KARYA (USAHA X JARAK) YANG

DIHASILKAN OLEH OTOT PER UNIT DALAM SUATU WAKTU (USAHA X JARAK/ WAKTU)

 DENGAN KATA LAIN POWER= RATE DALAM

 KEMAMPUAN UNTUK MELAKUKAN AKTIVITAS DENGAN INTENSITAS RENDAH,

 YAITU OTOT HARUS MENERIMA BEBAN YANG MELEBIHI KAPASITAS METABOLIK YANG

UMUMNYA DITERIMA SEHINGGA OTOT

 SAID SPECIFIC ADAPTATION TO IMPOSED DEMAND

 LATIHAN HARUS SECARA KHUSUS UNTUK EFEK

YANG DIINGINKAN

 METODE DAN BEBAN LATIHAN YANG

Factor Influence Cross-section and size of the muscle (includes muscle

fber number and size)

The larger the muscle diameter, the greater its tension-producing capacity

Fiber arrangement and fber length (also relates to cross-sectional diameter of the muscle)

Short fbers with pinnate and multipinnate design in high force producing muscles (ex. quadriceps, gastrocnemius, deltoid, biceps brachii)

Long parallel design in muscles with high rate of shortening but less force production (ex. sartorius, lumbricals)

Fiber-type distribution of muscle: type I (tonic, slow-twitch) and type IIA & IIB (phasic, fast-slow-twitch)

High percentage of type I fbers: low force production, slow rate of maximum force development, resistant to fatigue

High percentage of type IIA and IIB fbers: rapid high forceproduction; rapid fatigue

Length-tension relationship of muscle at time of contraction

Muscle produces greatest tension when it is near or at thephysiological resting position at the time of

contraction

Recruitment of motor units The greater the number and synchronization of motor unitsfring, the greater the force production

Frequency of fring of motor units The higher the frequency of fring, the greater the tension

Type of muscle contraction Force output from greatest to least: eccentric, isometric,concentric muscle contraction

Speed of muscle contraction (force-velocity relationship)

Concentric contraction: ↑ speed → ↓ tension. Eccentric contraction: ↑ speed → ↑ tension

Characteristics Type I Type IIA Type IIB

Resistance to fatigue High Intermediate Low

Capillary density High High Low

Energy system Aerobic Aerobic Anerobic

Diameter Small Intermediate Large

Twitch rate Slow Fast Fast

Maximum muscle-Shortening velocity

Infancy, Early Childhood, and Preadolescence

• At birth, muscle accounts for about 25% of body weight.

• Total number of muscle fbers is established prior to or early during infancy.

• Postnatal changes in distribution of type I and type II fbers in muscle are relatively complete by the end of the frst year of life.

• Muscle fber size and muscle mass increase linearly from infancy to puberty.

• Muscle strength and muscle endurance increase linearly with chronological age in boys and girls throughout child-hood until puberty.

• Muscle mass (absolute and relative) and muscle strength is just slightly greater (approximately 10%) in boys than girls from early childhood to puberty.

• Training-induced strength gains occur equally in both sexes during childhood without evidence of hypertrophy until puberty.

Puberty

• Rapid acceleration in muscle fber size and muscle mass, especially in boys. During puberty, muscle mass increases more than 30% per year.

• Rapid increase in muscle strength in both sexes.

• Marked diference in strength levels develops in boys and girls.

• In boys, muscle mass and body height and weight peak before muscle strength; in girls, strength peaks before body weight.

Young and Middle Adulthood

• Muscle mass peaks in women between 16 and 20 years of age; muscle mass in men peaks between 18 and 25 years of age. • Decreases in muscle mass occur as early as 25 years of age.

• Muscle mass constitutes approximately 40% of total body weight during early adulthood, with men having slightly more muscle mass than women.

• Strength continues to develop into the second decade, especially in men.

• Muscle strength and endurance reach a peak during the second decade, earlier for women than men.

• By sometime in the third decade, strength declines between 8% and 10% per decade through the ffth or sixth decade.

• Strength and muscle endurance deteriorate less rapidly in physically active versus sedentary adults.

• Improvements in strength and endurance are possible with only a modest increase in physical activity.

Late Adulthood

• Rate of decline of muscle strength accelerates to 15% to 20% per decade during the sixth and seventh decades and increases to 30% per decade thereafter.

• Loss of muscle mass continues; by the eighth decade, skeletal muscle mass has decreased by 50% compared to peak muscle mass during young adulthood.

• Muscle fber size (cross-sectional area), type I and type II fber numbers, and the number of alpha motoneurons all decrease. Preferential atrophy of type II muscle fbers occurs.

• Decrease in the speed of muscle contractions and peak power.

• Gradual but progressive decrease in endurance and maximum oxygen uptake. • Loss of fexibility reduces the force-producing capacity of muscle.

• Minimal decline in performance of functional skills during the sixth decade.

• Signifcant deterioration in functional abilities by the eighth decade associated with a decline in muscular endurance.

• With a resistance training program, a signifcant improvement in muscle strength, power, and endurance is possible during late adulthood.

Variable Strength Training Adaptations Endurance Training Adaptations

Skeletal muscle structure Hypertrophy of muscle fibers; greater in type II fibers

Hyperplasia (possibly) of Muscle fibers Fiber type composition: remodeling of type IIB to type IIA; no change in type I to type II distribution (i.e., no conversion)

Capillary bed density: ↓ or no change Mitochondrial density and volume: ↓

Hypertrophy: minimal or no change Capillary bed density: ↑

Mitochondrial density and volume: ↑

Neural system Motor unit recruitment: ↑ # motor units firing Rate of firing: ↑ (↓ twitch contraction time) Synchronization of firing: ↑

Metabolic system ATP and CP storage: ↑ Myoglobin storage: ↑

Stored triglycerides: not known

ATP and CP storage: ↑ Myoglobin storage: ↑ Stored triglycerides: ↑ Enzymes Creatine phosphokinase: ↑

Myokinase: ↑

Similar ↑ Similar ↑ Body composition Lean body (fat-free) mass:

↑ % body fat: ↓

Lean body (fat-free) mass: no change % body fat: ↓

Connective tissue Tensile strength of tendons, ligaments, and connective tissue in muscle: ↑

Bone: ↑ bone mineral density; no change or possible ↑ in bone mass

Tensile strength of tendons, ligaments, and connective tissue in muscle: ↑

• Alignment of segments of the body during exercise

• Stabilization of proximal or distal joints to prevent substitution • Intensity: the exercise load (level of resistance)

• Volume: the total number of repetitions and sets in an exercise session multiplied by the resistance used

• Exercise order: the sequence in which muscle groups are exercised during an exercise session

• Frequency: the number of exercise sessions per day or perweek

• Rest interval: time allotted for recuperation between sets and sessions of exercise

• Duration: total time frame of a resistance training program

• Mode of exercise: type of muscle contraction, position of the patient, form (source) of resistance, arc of movement, or the primary energy system utilized

• Velocity of exercise

• Periodization: variation of intensity and volume during specific periods of resistance training

 Alignment and muscle action.

 Alignment and gravity.

 Stabilization: External stabilization, Internal

 the amount of resistance (weight) imposed on the contracting muscle during each

repetition of an exercise.

 Submaximal loading. Exercise at moderate to

low intensities

 Near maximal or maximal loading.

 Repetition Maximum : the greatest amount of weight (load) a muscle can move through the

available range of motion (ROM) a specific number of times.

 1 RM (the greatest amount of weight a subject can

lift through the available ROM just one time) as the baseline measurement of a subject’s maximum

effort

 it is a frequently used, safe and reliable



Use of a 1 RM as a baseline

measurement of dynamic strength is

inappropriate for some patient

populations because it requires one

maximum effort. It is not safe for

patients, for example, with joint

impairments, patients who are

recovering from or who are at risk for

soft tissue injury, or patients with

known or at risk for osteoporosis or

cardiovascular pathology.



10 RM (the amount of weight that could

 Training Zone

 Volume: Repetitions and Sets

 Exercise Order

 Frequency

 Duration

 Rest Interval (Recovery Period)

 Velocity of Exercise

 Periodization

 Training Zone: low (30% to 40%) for

sedentary, untrained individuals or very high (80% to 95%) for Those already highly

trained. For healthy but untrained adults, a typical training zone usually falls between 60% and 70% of an RM. The lower percentage of this range is safer at the beginning of a

program to enable an individual to focus on learning exercise form and technique.

 Volume: Repetitions and Sets To Improve Muscle Strength? OR To Improve Muscle



DeLorme’s early studies three sets of a

10 RM performed for 10 repetitions over

the training period led to gains in

strength. Current recommendations are

to use an exercise load that causes

 Training to improve local endurance involves performing many repetitions of an exercise against a submaximal load, the load can be increased slightly.

 Endurance training can also be accomplished

by maintaining an isometric muscle



in a single session, as is often the

case in rehabilitation or conditioning

programs, large muscle groups should

be exercised before small muscle

groups and multijoint muscles before

single-joint muscles.



In addition, after an appropriate



Initially in an exercise program, so long

as the intensity and number of

repetitions are low, short sessions of

exercises sometimes can be performed

on a daily basis several times per day.

This frequency is often indicated for

early postsurgical patients when the

operated limb is immobilized and the

extent of exercise is limited to



As the intensity and volume of exercise

increases, every other day or up to five

exercise sessions per week is common.



Frequency is again reduced for a maintenance

program, usually to two times per week. With

prepubescent children and the very elderly,

frequency is usually limited to two to three

sessions per week.



Highly trained athletes involved in body

building, power lifting, and weight lifting who

know their own response to exercise often



the total number of weeks or months

during which a resistance exercise

program is carried out.



strength gains, observed early in a

resistance training program (after 2 to 3

weeks) are the result of neural



Purpose of Rest Intervals: necessary to

allow time for the body to recuperate

from the acute effects of exercise

associated with muscle fatigue or to

offset adverse responses, such as

exercise induced, delayed-onset muscle

soreness.



Only with an appropriate balance of

progressive loading and adequate rest

intervals can muscle performance

 In general, the higher the intensity of exercise the longer the rest interval. For moderate-intensity

resistance training, a 2- to 3-minute rest period after each set is recommended.

 A shorter rest interval is adequate after low-intensity

exercise; longer rest intervals (4 to 5 minutes) are appropriate with high-intensity resistance training,

 Patients with pathological conditions that make them more susceptible to fatigue, as well as

children and the elderly, should rest at least 3

minutes between sets by performing an unresisted exercise, such as low intensity cycling, or

performing the same exercise with the opposite extremity.

 Rest between exercise sessions must also be



the type of muscle contraction that

occurs, and the manner in which the

exercise is carried out. For example, a

patient may perform an exercise

dynamically or statically or in a

weight-bearing or non-weight-weight-bearing position.



Mode of exercise also encompasses the

form of resistance, that is, how the

 Type of Muscle Contraction: dynamic concentric, isometric, dynamic eccentric

 Position for Exercise: Weight-Bearing or

Non-Weight-Bearing

 Forms of Resistance: Manual resistance and

 Energy Systems: Anaerobic exercise, Aerobic exercise

 Range of Movement: Short-Arc or Full-Arc

Exercise

 Concentric Muscle Contraction

 Eccentric Muscle Contraction

 Application to Resistance Training: Isokinetic

training using velocity spectrum

rehabilita- tion regimens, and plyometric training

 systematic varia tion in exercise intensity and

repetitions, sets, or frequency at regular intervals over a specified period of time.

 This approach to training was developed for highly

trained athletes preparing for competitive weight-lifting or power-weight-lifting events.

 The concept was designed to prevent overtraining

 Balance of Stability and Active Mobility

 Balance of Strength, Power, and Endurance

 Task-Specific Movement Patterns

a) Manual and Mechanical Resistance Exercise

b) Isometric Exercise (Static Exercise)

c) Dynamic Exercise—Concentric and Eccentric

d) Dynamic Exercise—Constant and Variable

Resistance

e) Isokinetic Exercise

 tdd: Muscle-setting exercises, Stabilization exercises, Multiple-angle isometrics.

 Characteristics and Effects of Isometric

Training

 Intensity of muscle contraction.

 Duration of muscle activation.

 Repetitive contractions.

 Joint angle and mode specificity.

 Rationale for Use of Concentric and Eccentric Exercise

 Characteristics and Effects of Concentric and

Eccentric Exercise: Exercise load, Velocity of exercise, Energy expenditure, Mode

 Isokinetic exercise is a form of dynamic exercise in which the velocity of muscle shortening or lengthening and the angular limb velocity is predetermined and held

constant by a rate-limiting device known as an isokinetic dynamometer (Fig. 6.9).

 The term isokinetic refers to movement that

occurs at an equal (constant) velocity.

 Isokinetic exercise is also called

 Constant velocity.

 Range and selection of training velocities:

from very slow to fast velocities

 Reciprocal versus isolated muscle training.

 Specificity of training.

 Compressive forces on joints

 Accommodation to fatigue

 Accommodation to a painful arc.

 Availability of Equipment

 Appropriate Setup

 Initiation and Progression of Isokinetic



Examination and Evaluation



Preparation for Resistance Exercises



Application of Resistance Exercises:

Warm Up, Placement of Resistance,

Direction of Resistance, Stabilization,

Intensity of Exercise/ Amount of

Resistance , Volume/ Number of

Repetitions and Sets and Rest

Intervals, Verbal or Written

 Valsalva Maneuver: terjadinya penutupan glottis saat melakukan ekspirasi, harus dihindari selama melakukan resistance exercise.

 Substitute Motions

 Overtraining and Overwork

 Exercise-Induced Muscle Soreness: Acute

Muscle Soreness, Delayed-Onset Muscle Soreness

 Inflammation: inflammatory neuromuscular

diseaseabsolute. For example, in patients

with acute anterior horn cell disease



Severe cardiac or respiratory diseases or

disorders associated with acute

symptoms (severe coronary artery

disease, carditis, or cardiac myopathy) .



Resistance training should be postponed

 APA YANG DIMAKSUD DENGAN:

a) POWER TRAINING

b) AEROBIC POWER

c) ANAEROBIC POWER

d) CARDIOPULMONARY ENDURANCE

e) MUSCLE ENDURANCE

f) ENDURANCE TRAINING

g) SPECIFITY OF TRAING

a) SEBUTKAN APA YANG DIMAKSUD DENGAN, CONTOH LATIHAN, INDIKASI DAN KONTRA INDIKASI,

KEUNTUNGAN DAN KERUGIAN DARI ISOMERIC, DYNAMIC DAN ISOKINETIC EXERCISE

b) BUAT DESIGN LATIHAN RESITANCE UNTUK

KELOMPOK ANAK-ANAK (LAKILAKI DAN

 JELASKAN DAN BERIKAN CONTOH YANG DIMAKSUD

DENGAN Muscle-setting exercises, Stabilization exercises, Multiple-angle isometrics.

 BUAT ANALISA 5 AKTIVITAS SEHARI-HARI/ AKTIVITAS

REKREASI DAN IDETIFIKASI MUSCLE PERFORMANCE (STRENGTH, POWER, ENDURANCE) DAN FUNCTION PERFORMANCE (MOBILITY/ FLXIBILITY, STABILITY, BALANCE, KOORDINASI) YANG TERLIBAT

 SEBUTKAN PERUBAHAN INTI YANG TERJADI SEPANJANG

DAUR KEHIDUPAN PADA PERFORMA OTOT (STRENGH, POWER, ENDURANCE)

 SEBUTKAN KONDISI YANG DAPAT DIBERIKAN LATIHAN