{"id":701,"date":"2010-03-05T05:10:00","date_gmt":"2010-03-05T05:10:00","guid":{"rendered":"http:\/\/pendidikanjasmani.com\/index.php\/2010\/03\/05\/how-to-improve-your-vo2max-answered-from-question-what-is-your-vo2max\/"},"modified":"2010-03-05T05:10:00","modified_gmt":"2010-03-05T05:10:00","slug":"how-to-improve-your-vo2max-answered-from-question-what-is-your-vo2max","status":"publish","type":"post","link":"https:\/\/pendidikanjasmani.com\/index.php\/2010\/03\/05\/how-to-improve-your-vo2max-answered-from-question-what-is-your-vo2max\/","title":{"rendered":"How to Improve Your VO2Max….!!! Answered from question “What Is Your VO2Max…?"},"content":{"rendered":"
ENDURANCE <\/i><\/b> (DAYA TAHAN)<\/b><\/div>\n
<\/div>\n
Pengertian ketahanan ditinjau dari kerja otot adalah kemampuan kerja otot atau sekelompok otot dalam jangka waktu tertentu, sedang pengertian ketahanan dari system energy adalah kemampuan kerja organ-organ tubuh dalam jangka waktu tertentu. Istilah ketahanan atau daya tahan dalam dunia olahraga dikenal sebagai kemampuan peralatan organ tubuh olahragawan untuk melawan kelelahan selama berlangsungnya aktivitas atau kerja.latihan ketahanan dipengaruhi dan berdampak pada kualitas system kardiovaskuler, pernapasan dan system peredaran darah. Oleh karana itu factor yang berpengaruh terhadap ketahanan adalah kemampuan maksimal dalam memenuhi komsumsi oksigen yang ditandai dengan VO2<\/sub>max. <\/div>\n
<\/div>\n
Komponen biomotorik ketahanan pada umumnya digunakan sebagai salah satutolok ukur untuk mengetahui tingkat kebugaran jasmani (physical fitness<\/i>) olahragawan. Kebugaran jasmani adalah suatu keadaaan kemampuan peralatan tubuh yang dapat memelihara keseimbangan tersedianya energy sebelum, selama, dan sesudah aktivitas kerja berlangsung. Hubungan antara ketahanan dan kinerja (penampilan) fisik olahragawan diantaranya adalah:<\/div>\n
    \n
  1. Kemampuan untuk melakukan aktivitas kerja secara terus menerus dengan intensitas yang tinggi dan dalam jangka waktu lama.<\/li>\n
  2. Kemampuan untuk memperpendek waktu pemulihan (recovery), terutama pada cabang olahraga pertandingan dan permainan.<\/li>\n
  3. Kemampuan untuk menerima beban latihan yang lebih berat, lebih lama, dan bervariasi.<\/li>\n<\/ol>\n
    Dengan demikian olahragawan yang memiliki ketahanan baik akan mendapatkan keuntungan selama bertanding, diantaranya, mampu:<\/div>\n
      \n
    1. Menentukan irama dan pola permainan,<\/li>\n
    2. Memelihara atau mengubah irama dan pola permainan sesuai yang diinginkan, dan<\/li>\n
    3. Berjuang secara ulet dan tidak mudah menyerah selama bertanding.<\/li>\n<\/ol>\n
       Sebelum kita menjelaskan bagaimana meningkatkan Vo2max ada baiknya kita melihat VO2max untuk atlet dan Non atlet pada tabel berikut:<\/p>\n

      Non Athletes<\/h4>\n\n\n\n\n\n\n\n\n\n\n
      Age<\/b><\/td>\nMale<\/b><\/td>\nFemale<\/b><\/td>\n<\/tr>\n
      10-19<\/b><\/td>\n47-56<\/b><\/td>\n38-46<\/b><\/td>\n<\/tr>\n
      20-29<\/b><\/td>\n43-52<\/b><\/td>\n33-42<\/b><\/td>\n<\/tr>\n
      30-39<\/b><\/td>\n39-48<\/b><\/td>\n30-38<\/b><\/td>\n<\/tr>\n
      40-49<\/b><\/td>\n36-44<\/b><\/td>\n26-35<\/b><\/td>\n<\/tr>\n
      50-59<\/b><\/td>\n34-41<\/b><\/td>\n24-33<\/b><\/td>\n<\/tr>\n
      60-69<\/b><\/td>\n31-38<\/b><\/td>\n22-30<\/b><\/td>\n<\/tr>\n
      70-79<\/b><\/td>\n28-35<\/b><\/td>\n20-27<\/b><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

      Athletes<\/h4>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
      Sport<\/b><\/td>\nAge<\/b><\/td>\nMale<\/b><\/td>\nFemale<\/b><\/td>\n<\/tr>\n
      Baseball<\/b><\/td>\n18-32<\/b><\/td>\n48-56<\/b><\/td>\n52-57<\/b><\/td>\n<\/tr>\n
      Basketball<\/b><\/td>\n18-30<\/b><\/td>\n40-60<\/b><\/td>\n43-60<\/b><\/td>\n<\/tr>\n
      Cycling<\/b><\/td>\n18-26<\/b><\/td>\n62-74<\/b><\/td>\n47-57<\/b><\/td>\n<\/tr>\n
      Canoeing<\/b><\/td>\n22-28<\/b><\/td>\n55-67<\/b><\/td>\n48-52<\/b><\/td>\n<\/tr>\n
      Football (USA) <\/b><\/td>\n20-36<\/b><\/td>\n42-60<\/b><\/td>\n<\/td>\n<\/tr>\n
      Gymnastics<\/b><\/td>\n18-22<\/b><\/td>\n52-58<\/b><\/td>\n35-50<\/b><\/td>\n<\/tr>\n
      Ice Hockey <\/b><\/td>\n10-30<\/b><\/td>\n50-63<\/b><\/td>\n<\/td>\n<\/tr>\n
      Orienteering<\/b><\/td>\n20-60<\/b><\/td>\n47-53<\/b><\/td>\n46-60<\/b><\/td>\n<\/tr>\n
      Rowing<\/b><\/td>\n20-35<\/b><\/td>\n60-72<\/b><\/td>\n58-65<\/b><\/td>\n<\/tr>\n
      Skiing alpine <\/b><\/td>\n18-30<\/b><\/td>\n57-68<\/b><\/td>\n50-55<\/b><\/td>\n<\/tr>\n
      Skiing nordic <\/b><\/td>\n20-28<\/b><\/td>\n65-94<\/b><\/td>\n60-75<\/b><\/td>\n<\/tr>\n
      Soccer<\/b><\/td>\n22-28<\/b><\/td>\n54-64<\/b><\/td>\n50-60<\/b><\/td>\n<\/tr>\n
      Speed skating <\/b><\/td>\n18-24<\/b><\/td>\n56-73<\/b><\/td>\n44-55<\/b><\/td>\n<\/tr>\n
      Swimming<\/b><\/td>\n10-25<\/b><\/td>\n50-70<\/b><\/td>\n40-60<\/b><\/td>\n<\/tr>\n
      Track & Field – Discus <\/b><\/td>\n22-30<\/b><\/td>\n42-55<\/b><\/td>\n<\/td>\n<\/tr>\n
      Track & Field – Running <\/b><\/td>\n18-39<\/b><\/td>\n60-85<\/b><\/td>\n50-75<\/b><\/td>\n<\/tr>\n
      Track & Field – Running <\/b><\/td>\n40-75<\/b><\/td>\n40-60<\/b><\/td>\n35-60<\/b><\/td>\n<\/tr>\n
      Track & Field – Shot <\/b><\/td>\n22-30<\/b><\/td>\n40-46<\/b><\/td>\n<\/td>\n<\/tr>\n
      Volleyball<\/b><\/td>\n18-22<\/b><\/td>\n<\/td>\n40-56<\/b><\/td>\n<\/tr>\n
      Weight Lifting <\/b><\/td>\n20-30<\/b><\/td>\n38-52<\/b><\/td>\n<\/td>\n<\/tr>\n
      Wrestling<\/b><\/td>\n20-30<\/b><\/td>\n52-65<\/b><\/td>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n
      <\/div>\n
      <\/div>\n
      Tables adapted from: Wilmore JH and Costill DL. (2005) Physiology of Sport and Exercise: 3rd Edition. Champaign, IL: Human Kinetics<\/span><\/div>\n
      <\/div>\n
      <\/div>\n
      Metode Latihan Ketahanan<\/b><\/div>\n
      <\/div>\n
      Sebelum melatih unsur yang lain harus didahului dengan melatih unsur ketahanan, terutama kemampuan aerobik. Menurut Sharkey (1986) dan Martens (1990) dalam. Latihan ketahanan untuk menuju puncak prestasi dimulai dari latihan yang mengembangkan kemampuan aerobic, selanjutnya ambang rangsang anaerobic (anaerobic threshold<\/i>), anaerobic, dan puncaknya adalah kecepatan. Pengertian anaerobic threshold <\/i>adalah suatu kondisi titik permulaan dari akumulasi asam laktat. Selanjutnya untuk menentukan intensitas latihan pada setiap tahap dalam piramida latihan adalah menggunakan perkiraan denyut jantung (DJ) latihan. Oleh karena itu untuk menentukan intensitas fondasai latihan aerobic intensitas latihan antara 60-80%, anaerobic threshold<\/i> 80-90%, latihan anaerobic 90-95%, dan latihan kecepatan 95-100%, dimana seluruh persentase tersebut besarnya dihitung dari denyut jantung maksimal.<\/div>\n

      Puncak Prestasi                                                                          Sasaran                                Periodesasasi<\/p>\n

      %     100%                                                                         Speed (kecepatan)                     Pra+ Kompetisi
      D      95%        
      J       90%                                                                          Latihan Anaerobik                      Pra+ Kompetisi
              85%         
      M      80%                                                                         Anaerobic Treshold<\/i>                  Persiapan I-II
      a     75%         
      k    70%                                                                             Fondasai Aerobik                Transisi+Persiapan I
       s    60%<\/p>\n

      Piramida Latihan<\/b><\/div>\n
      <\/div>\n

      Metode Latihan dan Perkiraan Sistem Energi<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
      \n
      Nama dan Definisi Metode Latihan<\/div>\n<\/td>\n
      		\n
      % Pengembangan<\/div>\n<\/td>\n<\/tr>\n
      \n
      ATP-PC<\/div>\n<\/td>\n
      		\n
      LA-O2<\/sub><\/div>\n<\/td>\n
      		\n
      O2<\/sub><\/div>\n<\/td>\n<\/tr>\n
      Acceleration Sprint<\/i>: lari 40-100m mulai dari jogging makin lama dipercepat dengan memperpanjang langkah<\/td>\n\n
      90<\/div>\n<\/td>\n
      		\n
      5<\/div>\n<\/td>\n
      		\n
      5<\/div>\n<\/td>\n<\/tr>\n
      Continous Faster<\/i>: Lari jarak jauh dengan irama cepat<\/td>\n\n
      2<\/div>\n<\/td>\n
      		\n
      8<\/div>\n<\/td>\n
      		\n
      90<\/div>\n<\/td>\n<\/tr>\n
      Continous slower: <\/i>lari jarak jauh dengan dengan irama lambat<\/td>\n\n
      2<\/div>\n<\/td>\n
      		\n
      5<\/div>\n<\/td>\n
      		\n
      93<\/div>\n<\/td>\n<\/tr>\n
      Hollow Sprint<\/i>: lari cepat 50m, jalan 50m, jogging 50m, lari cepat lagi 50m, dan seterusnya (tergantung repetisi)<\/td>\n\n
      85<\/div>\n<\/td>\n
      		\n
      10<\/div>\n<\/td>\n
      		\n
      5<\/div>\n<\/td>\n<\/tr>\n
      Interval sprinting<\/i>: lari cepat 40m diselingi jogging 60m, dengan total jarak 3.000m<\/td>\n\n
      20<\/div>\n<\/td>\n
      		\n
      10<\/div>\n<\/td>\n
      		\n
      70<\/div>\n<\/td>\n<\/tr>\n
      Interval training<\/i>: lari diselingi istirahat antar lari sbb Set I   4X200 m, t = 0:27 (t.r= 1:21)
      Set II  8X100 m, t = 0:13 (t.r= 0:39)
      Set III 8X100 m, t = 0:13 (t.r= 0:39)<\/td>\n      		\n
      10-30<\/div>\n<\/td>\n
      		\n
      30-50<\/div>\n<\/td>\n
      		\n
      20-60<\/div>\n<\/td>\n<\/tr>\n
      Jogging<\/i>: jalan atau lari dengan irama lambat sampai sedang, menempuh jarak 6.000m atau lari >30 menit.<\/td>\n\n
      –<\/div>\n<\/td>\n
      		\n
      –<\/div>\n<\/td>\n
      		\n
      100<\/div>\n<\/td>\n<\/tr>\n
      Repetition Running<\/i> : sama dengan interval training, hanya t kerja dan t recoverynya lebih lama (panjang)<\/td>\n\n
      10<\/div>\n<\/td>\n
      		\n
      50<\/div>\n<\/td>\n
      		\n
      40<\/div>\n<\/td>\n<\/tr>\n
      Speed Play (fartlek<\/i>): jogging 5-10 menit, jalan dan jogging 5 menit dan diselingi lari cepat 50-60m, diulang-ulang.<\/td>\n\n
      20<\/div>\n<\/td>\n
      		\n
      40<\/div>\n<\/td>\n
      		\n
      40<\/div>\n<\/td>\n<\/tr>\n
      Sprint Training<\/i>: lari dengan kecepatan maksimal antara 40-50m  diulang 16-20X, t.r dan t.i lengkap (rasio 1: 4-5).<\/td>\n\n
      90<\/div>\n<\/td>\n
      		\n
      6<\/div>\n<\/td>\n
      		\n
      4<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

      Perkiraan Menghitung Denyut Jantung Maksimal<\/p>\n\n\n\n\n\n\n
      \n
      Rumus<\/div>\n<\/td>\n
      		\n
      Denyut Jantung<\/div>\n<\/td>\n
      		\n
      Keterangan<\/div>\n<\/td>\n<\/tr>\n
      220-Usia<\/td>\n\u2265 60X\/menit<\/td>\nTidak terlatih<\/td>\n<\/tr>\n
      210-Usia<\/td>\n   51-59\/menit<\/td>\nTerlatih<\/td>\n<\/tr>\n
      200-Usia<\/td>\n\u2264 50X\/menit<\/td>\nSangat Terlatih<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

      DJ. Latihan = DJ.Ist+ \u2026% (DJ. Maks-DJ. Ist)
      DJ. Ist                    = Denyut jantung Istirahat
      \u2026%                         = Ukuran besarnya Intensitas latihan yang dikehendaki
      DJ. Maks              = Denyut jantung maksimal (disesuaikan dengan DJ istirahat individu).<\/p>\n

      Target Heart Rate Sheet<\/b><\/div>\n
      <\/div>\n\n\n\n\n\n\n\n\n
      <\/b><\/td>\nExample<\/b><\/td>\nFor You<\/b><\/td>\n<\/tr>\n
      Boys start with 220<\/b> Girls start with 226<\/b>
      <\/b>
      Subtract your age <\/b><\/td>\n      		 220<\/b> <\/b>
      -12<\/b><\/td>\n      		 <\/b><\/td>\n<\/tr>\n
      <\/b> Equal maximum times heart can beat\/minute<\/b>
      <\/b>
      Subtract resting heart rate <\/b><\/td>\n      		\n
      208<\/b><\/div>\n
      <\/b><\/div>\n
      <\/b><\/div>\n
      -72<\/b><\/div>\n<\/td>\n
      		 <\/b><\/td>\n<\/tr>\n
      <\/b> Multiply by 60%<\/b>
      <\/b><\/td>\n      		\n
      136<\/b><\/div>\n
      X 0.60<\/b><\/div>\n<\/td>\n
      		 <\/b><\/td>\n<\/tr>\n
      <\/b> Add resting heart rate <\/b><\/td>\n\n
      81.60<\/b><\/div>\n
      +72.00<\/b><\/div>\n<\/td>\n
      		 <\/b><\/td>\n<\/tr>\n
      Equal approximate target heart rate (THR) <\/b><\/td>\n\n
      154<\/b><\/div>\n
      Beat per minute<\/b><\/div>\n<\/td>\n
      		\n
      <\/div>\n
      <\/div>\n
      Beat per minute your THR<\/b><\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

      * Resting heart rate: <\/b>The best time to find out your resting heart rate is in the morning, after a good night\u2019s sleep, and before you get out of bed (\/60 second).
      <\/b><\/p>\n

      Pedoman Menu Program Latihan Ketahanan Cara Kontinyu<\/p>\n\n\n\n\n\n\n\n\n
      \n
      Intensitas Rendah<\/div>\n<\/td>\n
      		\n
      Komponen Latihan<\/div>\n<\/td>\n
      		\n
      Intensitas tinggi<\/div>\n<\/td>\n<\/tr>\n
      \n
      30 menit- 3 jam<\/div>\n<\/td>\n
      		\n
      Durasi (t. kerja)<\/div>\n<\/td>\n
      		15 menit-1 jam<\/td>\n<\/tr>\n
      \n
      70-80%<\/div>\n<\/td>\n
      		\n
      Intensitas<\/div>\n<\/td>\n
      		80-90%<\/td>\n<\/tr>\n
      \n
      140-160X\/menit (70-80%)<\/div>\n<\/td>\n
      		\n
      Denyut jantung<\/div>\n<\/td>\n
      		160-180X\/menit (80-90%)<\/td>\n<\/tr>\n
      \n
      55-70 mL.Kg. menit<\/div>\n<\/td>\n
      		\n
      % VO2 <\/sub>Max<\/div>\n<\/td>\n
      		70-80 mL.Kg. menit<\/td>\n<\/tr>\n
      \n
      < 3 mmol. L<\/div>\n<\/td>\n
      		\n
      Asam Laktat<\/div>\n<\/td>\n
      		3-5 mmol. L<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

      Pedoman Program Latihan Interval<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
      \n
      Sumber Energi<\/div>\n<\/td>\n
      		\n
      Waktu latihan (menit:detik)<\/div>\n<\/td>\n
      		\n
      Jml. Rep<\/div>\n<\/td>\n
      		\n
      Jml. Set<\/div>\n<\/td>\n
      		\n
      Rep\/Set<\/div>\n<\/td>\n
      		\n
      Rasio t.kerja: Istirahat<\/div>\n<\/td>\n
      		\n
      Jenis aktivitas saat interval<\/div>\n<\/td>\n<\/tr>\n
      \n
      ATP-PC<\/div>\n<\/td>\n
      		\n
      0:10<\/div>\n
      0:15<\/div>\n
      0:20<\/div>\n
      0:25<\/div>\n<\/td>\n
      		\n
      50<\/div>\n
      45<\/div>\n
      40<\/div>\n
      32<\/div>\n<\/td>\n
      		\n
      <\/div>\n<\/td>\n
      		\n
      10<\/div>\n
      9<\/div>\n
      10<\/div>\n
      8<\/div>\n<\/td>\n
      		\n
      <\/div>\n
      1:3<\/div>\n<\/td>\n
      		\n
      Istirahat<\/div>\n
      Istirahat<\/div>\n
      <\/div>\n
      <\/div>\n<\/td>\n<\/tr>\n
      \n
      ATP-PC-LA<\/div>\n<\/td>\n
      		\n
      0:30<\/div>\n
      0:40-0:50<\/div>\n
      1:00-1:10<\/div>\n
      1:20<\/div>\n<\/td>\n
      		\n
      25<\/div>\n
      20<\/div>\n
      15<\/div>\n
      10<\/div>\n<\/td>\n
      		\n
      <\/div>\n<\/td>\n
      		\n
      5<\/div>\n
      5<\/div>\n
      5<\/div>\n
      5<\/div>\n<\/td>\n
      		\n
      <\/div>\n
      1:3<\/div>\n

      <\/p>\n

      1:2<\/div>\n<\/td>\n
      		\n
      Latihan ringan-sedang<\/div>\n<\/td>\n<\/tr>\n
      \n
      LA-O2<\/sub><\/div>\n<\/td>\n
      		\n
      1:30-2:00<\/div>\n
      2:10-2:40<\/div>\n
      2:50-3:00<\/div>\n<\/td>\n
      		\n
      8<\/div>\n
      6<\/div>\n
      4<\/div>\n<\/td>\n
      		\n
      <\/div>\n<\/td>\n
      		\n
      4<\/div>\n
      6<\/div>\n
      4<\/div>\n<\/td>\n
      		\n
      1:2<\/div>\n
      <\/div>\n
      1:1<\/div>\n<\/td>\n
      		\n
      Aktivitas ringan<\/div>\n
      <\/div>\n
      Istirahat<\/div>\n<\/td>\n<\/tr>\n
      \n
      O2<\/sub><\/div>\n<\/td>\n
      		\n
      3:00-4:00<\/div>\n
      4:00-5:00<\/div>\n<\/td>\n
      		\n
      4<\/div>\n
      3<\/div>\n<\/td>\n
      		\n
      <\/div>\n<\/td>\n
      		\n
      4<\/div>\n
      3<\/div>\n<\/td>\n
      		\n
      1:1<\/div>\n
      1:1\/2<\/div>\n<\/td>\n
      		\n
      Istirahat<\/div>\n<\/td>\n<\/tr>\n
      \n
      Sumber Energi<\/div>\n<\/td>\n
      		\n
      Jarak (yards)<\/div>\n<\/td>\n
      		\n
      Jml. Rep<\/div>\n<\/td>\n
      		\n
      Jml. Set<\/div>\n<\/td>\n
      		\n
      Rep\/Set<\/div>\n<\/td>\n
      		\n
      Rasio t.kerja: Istirahat<\/div>\n<\/td>\n
      		\n
      Jenis aktivitas saat interval<\/div>\n<\/td>\n<\/tr>\n
      \n
      Lari<\/div>\n<\/td>\n
      		\n
      Renang<\/div>\n<\/td>\n<\/tr>\n
      \n
      ATP-PC<\/div>\n<\/td>\n
      		\n
      55<\/div>\n
      110<\/div>\n<\/td>\n
      		\n
      15<\/div>\n
      25<\/div>\n<\/td>\n
      		\n
      50<\/div>\n
      24<\/div>\n<\/td>\n
      		\n
      5<\/div>\n
      3<\/div>\n<\/td>\n
      		\n
      10<\/div>\n
      8<\/div>\n<\/td>\n
      		\n
      1:3<\/div>\n<\/td>\n
      		\n
      Istirahat jalan<\/div>\n<\/td>\n<\/tr>\n
      \n
      ATP-PC-LA<\/div>\n<\/td>\n
      		\n
      220<\/div>\n<\/td>\n
      		\n
      50<\/div>\n<\/td>\n
      		\n
      16<\/div>\n<\/td>\n
      		\n
      4<\/div>\n<\/td>\n
      		\n
      4<\/div>\n<\/td>\n
      		\n
      1:2<\/div>\n<\/td>\n
      		\n
      Latihan ringan-sedang<\/div>\n<\/td>\n<\/tr>\n
      \n
      LA<\/div>\n<\/td>\n
      		\n
      440<\/div>\n<\/td>\n
      		\n
      100<\/div>\n<\/td>\n
      		\n
      8<\/div>\n<\/td>\n
      		\n
      2<\/div>\n<\/td>\n
      		\n
      4<\/div>\n<\/td>\n
      		\n
      1:2<\/div>\n<\/td>\n
      		\n
      Istirahat<\/div>\n<\/td>\n<\/tr>\n
      \n
      LA-O2<\/sub><\/div>\n<\/td>\n
      		\n
      660<\/div>\n
      880<\/div>\n<\/td>\n
      		\n
      150<\/div>\n
      200<\/div>\n<\/td>\n
      		\n
      5<\/div>\n
      4<\/div>\n<\/td>\n
      		\n
      1<\/div>\n
      2<\/div>\n<\/td>\n
      		\n
      5<\/div>\n
      2<\/div>\n<\/td>\n
      		\n
      1:2<\/div>\n
      1:1<\/div>\n<\/td>\n
      		\n
      Istirahat<\/div>\n<\/td>\n<\/tr>\n
      \n
      O2<\/sub><\/div>\n<\/td>\n
      		\n
      1100<\/div>\n
      1320<\/div>\n<\/td>\n
      		\n
      300<\/div>\n
      350<\/div>\n<\/td>\n
      		\n
      3<\/div>\n
      3<\/div>\n<\/td>\n
      		\n
      1<\/div>\n
      1<\/div>\n<\/td>\n
      		\n
      3<\/div>\n
      3<\/div>\n<\/td>\n
      		\n
      1:1\/2<\/div>\n
      1:1\/2<\/div>\n<\/td>\n
      		\n
      istirahat<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

      Keseluruhan Menu Program Latihan Interval<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n
      Komponen latihan<\/td>\n\n
      Interval Panjang<\/div>\n<\/td>\n
      		\n
      Interval Menengah<\/div>\n<\/td>\n
      		\n
      Interval Pendek<\/div>\n<\/td>\n<\/tr>\n
      Durasi (t.kerja)<\/td>\n\n
      2-5 menit<\/div>\n<\/td>\n
      		\n
      30dtk-2menit<\/div>\n<\/td>\n
      		\n
      5-30 detik<\/div>\n<\/td>\n<\/tr>\n
      Intensitas<\/td>\n\n
      85-90% maks<\/div>\n<\/td>\n
      		\n
      90-95% maks<\/div>\n<\/td>\n
      		\n
      >95% maks<\/div>\n<\/td>\n<\/tr>\n
      t. recovery<\/td>\n\n
      1:1 s.d 1:2<\/div>\n<\/td>\n
      		\n
      1:2 s.d 1:3<\/div>\n<\/td>\n
      		\n
      1:3 s.d 1:5<\/div>\n<\/td>\n<\/tr>\n
      t. interval<\/td>\n\n
      2-8 menit<\/div>\n<\/td>\n
      		\n
      2-6 menit<\/div>\n<\/td>\n
      		\n
      15-25 detik<\/div>\n<\/td>\n<\/tr>\n
      Repetisi<\/td>\n\n
      2-12<\/div>\n<\/td>\n
      		\n
      3-13<\/div>\n<\/td>\n
      		\n
      5-20<\/div>\n<\/td>\n<\/tr>\n
      Frekuensi<\/td>\n\n
      1X\/36 Jam<\/div>\n<\/td>\n
      		\n
      1X\/48Jam<\/div>\n<\/td>\n
      		\n
      1X\/36-48 Jam<\/div>\n<\/td>\n<\/tr>\n
      System Energi<\/td>\n\n
      Aerobik<\/div>\n<\/td>\n
      		\n
      Anaerobik Laktik<\/div>\n<\/td>\n
      		\n
      Anaerobik alaktik<\/div>\n<\/td>\n<\/tr>\n
      Periodesasi<\/td>\n\n
      Persiapan I-II<\/div>\n<\/td>\n
      		\n
      Persiapan I, kompetisi I+ II<\/div>\n<\/td>\n
      		\n
      Persiapan I, kompetisi I+ II<\/div>\n<\/td>\n<\/tr>\n
      Pengaruhnya<\/td>\n\n
      Fisiologi, Biomekanik, psikologi<\/div>\n<\/td>\n
      		\n
      Fisiologi, Biomekanik, psikologi<\/div>\n<\/td>\n
      		\n
      Fisiologi, Biomekanik, psikologi<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

      Pedoman Untuk Latihan Ketahanan Aerobik dan Anaerobik <\/p>\n\n\n\n\n\n\n\n
      \n
      Aerobik<\/div>\n<\/td>\n
      		\n
      Komponen Latihan<\/div>\n<\/td>\n
      		\n
      Anaerobik<\/div>\n<\/td>\n<\/tr>\n
      \n
      60-70% maksimal<\/div>\n
      Denyut jantung 140-160X\/menit<\/div>\n<\/td>\n
      		\n
      Intensitas<\/div>\n<\/td>\n
      		90-95% maksimal Denyut jantung 170-190X\/menit<\/td>\n<\/tr>\n
      \n
      3-10 menit<\/div>\n<\/td>\n
      		\n
      Durasi<\/div>\n<\/td>\n
      		5-120 detik<\/td>\n<\/tr>\n
      \n
      3-4 menit (aktif recovery<\/i>)<\/div>\n
      Denyut jantung 120X\/menit)<\/div>\n<\/td>\n
      		\n
      Recovery<\/i><\/div>\n<\/td>\n
      		2-10 menit (lari\/jogging) <\/td>\n<\/tr>\n
      \n
      Relative lebih tinggi (160Xmenit)<\/div>\n<\/td>\n
      		\n
      Repetisi<\/div>\n<\/td>\n
      		3-4 set dengan 4-6 repetisi <\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"

      ENDURANCE  (DAYA TAHAN) Pengertian ketahanan ditinjau dari kerja otot adalah kemampuan kerja otot atau sekelompok otot dalam jangka waktu tertentu, sedang pengertian ketahanan dari system energy adalah kemampuan kerja organ-organ tubuh dalam jangka waktu tertentu. Istilah ketahanan atau daya tahan dalam dunia olahraga dikenal sebagai kemampuan peralatan organ tubuh olahragawan untuk melawan kelelahan selama berlangsungnya […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-701","post","type-post","status-publish","format-standard","hentry","category-uncategorised"],"_links":{"self":[{"href":"https:\/\/pendidikanjasmani.com\/index.php\/wp-json\/wp\/v2\/posts\/701","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pendidikanjasmani.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pendidikanjasmani.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pendidikanjasmani.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/pendidikanjasmani.com\/index.php\/wp-json\/wp\/v2\/comments?post=701"}],"version-history":[{"count":0,"href":"https:\/\/pendidikanjasmani.com\/index.php\/wp-json\/wp\/v2\/posts\/701\/revisions"}],"wp:attachment":[{"href":"https:\/\/pendidikanjasmani.com\/index.php\/wp-json\/wp\/v2\/media?parent=701"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pendidikanjasmani.com\/index.php\/wp-json\/wp\/v2\/categories?post=701"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pendidikanjasmani.com\/index.php\/wp-json\/wp\/v2\/tags?post=701"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}