UMS Sport Science

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Tuesday 14 June 2011

Prinsip asas senaman FITT merujuk kepada

F = Frequency
            I = Intensity
            T = Time
            T = Type

Contoh Program Senaman ( Durasi = 4 Minggu)
Minggu 1
Hari
Aktiviti
Isnin
-          memanaskan badan /   warming up
-          regangan otot / stretching
-          long slow distance (LSD)
(30 minit, 50% KNL)
-    menyejukkan badan / cooling down & regangan otot / stretching

Rabu
-          memanaskan badan / warming up
-          regangan otot / stretching
-          pecutan berulang
(8 x 50 m, 60% KNL, 30saat rehat setiap ulangan)
(8 x 60 m, 60% KNL, 30saat rehat setiap ulangan)
(6 x 80 m, 60% KNL, 30saat rehat setiap ulangan)
(3minit rehat antara set)
-          menyejukkan badan / cooling down & regangan otot / stretching

Jumaat
-          memanaskan badan / warming up
-          regangan otot / stretching
-          long slow distance
(45 minit jogging, 65% KNL)
-    menyejukkan badan / cooling down & regangan otot / stretching


Minggu 2
Hari
Aktiviti
Isnin
-          memanaskan badan / warming up
-          regangan otot / stretching
-          fartlek
(jog, stride, walk, speed)
(100m, 70% KNL, 3 set, rehat 3 minit antara set)
-    tekan tubi, bangkit tubi, lakuan burpee (10 kali ulangan)
-          menyejukkan badan / cooling down & regangan otot / stretching

Rabu
-          memanaskan badan / warming up
-          regangan otot / stretching
-          latihan litar / circuit training
(4 stesen x 3set, 45saat setiap stesen, rehat 45saat antara stesen, rehat 2minit antara set)
-    tekan tubi, bangkit tubi, lakuan burpee (10 kali ulangan)
-    menyejukkan badan / cooling down & regangan otot / stretching

Jumaat
-          memanaskan badan / warming up
-          regangan otot / stretching
-          pliometrik
(lompat tali, 30minit)
-          tekan tubi, bangkit tubi, lakuan burpee (10 kali ulangan)
-          menyejukkan badan / cooling down & regangan otot / stretching

Minggu 3
Hari
Aktiviti
Isnin
-          memanaskan badan / warming up
-          regangan otot / stretching
-          jeda
(3 x 400m, 75% KNL, rehat 45saat antara ulangan)
(2 x 500m, 75% KNL, rehat 45saat antara ulangan)
(1 x 600m, 75% KNL, rehat 45saat antara ulangan)
(rehat 3 minit antara set)
-          tekan tubi, bangkit tubi, lakuan burpee (15 kali ulangan)
-          menyejukkan badan / cooling down & regangan otot / stretching

Rabu
-          memanaskan badan / warming up
-          regangan otot / stretching
-          latihan litar / circuit training
(6 stesen x 3 set, 1 minit setiap lakuan, rehat 30saat antara stesen, rehat 2minit antara set)
-    tekan tubi, bangkit tubi, lakuan burpee (15 kali ulangan)
-    menyejukkan badan / cooling down & regangan otot / stretching

Jumaat
-          memanaskan badan / warming up
-          regangan otot / stretching
-          fartlek
(jog, stride, jog, walk)
(100m, 75% KNL, 4set, rehat 2minit antara set)
-          tekan tubi, bangkit tubi, lakuan burpee (15 kali ulangan)
-          menyejukkan badan / cooling down & regangan otot / stretching

Minggu 4
Hari
Aktiviti
Isnin
-          memanaskan badan / warming up
-          regangan otot / stretching
-          pecutan berulang
(6 x 60m, 90% KNL, rehat 30saat setiap ulangan)
(6 x 80m, 90% KNL, rehat 30saat setiap ulangan)
(2 x 100m, 90% KNL, rehat 30saat setiap ulangan)
-    tekan tubi, bangkit tubi, lakuan burpee (30 kali ulangan)
-    menyejukkan badan / cooling down & regangan otot stretching

Rabu
-          memanaskan badan / warming up
-          regangan otot / stretching
-          jeda
(2 x 300m, 85% KNL)
(2 x 400m, 85% KNL)
(rehat 1 minit setiap lakuan)
-          tekan tubi, bangkit tubi, lakuan burpee (30 kali ulangan)
-          menyejukkan badan / cooling down & regangan otot / stretching

Jumaat
-          memanaskan badan / warming up
-          regangan otot / stretching
-          long slow distance (LSD)
(45minit, 70% KNL)
-          tekan tubi, bangkit tubi, lakuan burpee (30 kali ulangan)
-          menyejukkan badan / cooling down & regangan otot / stretching

Sumber: Buku Sumber Sains Sukan

2 comments:

  1. Nice...Now, I know at least basic of energy....TQ Zal.
    Since I'll a lot or energy for my Martial Arts, now i know how to train in... will same the info..terutama sesi latihan tu...

    Waiting for more update in Sport Science....
    "Majulah Sukan Untuk Negara".... hehehe...

    ReplyDelete
  2. tQ dam...lau ada apa2 info lg inshallah saya masukan...

    ReplyDelete