LENNY AGUSTARIA B, SS

LENNY AGUSTARIA B, SS

 PENGERTIAN:
a) STRENGTH
b) POWER
c) ENDURANCE
d) PRINSIP

OVERLOAD
e) PRINSIP SAID
f) PRINSIP REVERSIBILITY

 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

DIGUNAKAN OLEH OTOT/ KELOMPOK OTOT
UNTUK MENGATASI TAHANAN DARI SUATU
USAHA MAKSIMUM

 KEMAMPUAN

SISTEM NEUROMUSKULAR UNTUK
MENGHASILKAN, MENGURANGI ATAU
MENGONTROL GAYA (MENAHAN ATAU
MELAWAN) SELAMA AKTIFITAS FUNGSIONAL
UNTUK MENGHASILKAN GAYA YANG HALUS
DAN TERKOORDINASI

 SUATU

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

SINGKAT.

 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
MELAKUKAN USAHA

 KEMAMPUAN

UNTUK MELAKUKAN AKTIVITAS
DENGAN INTENSITAS RENDAH, BERULANGULANG DAN TERUS MENERUS DALAM JANGKA
WAKTU YANG LAMA

 YAITU

OTOT HARUS MENERIMA BEBAN YANG
MELEBIHI KAPASITAS METABOLIK YANG
UMUMNYA DITERIMA SEHINGGA OTOT
TERTANTANG MENGHASILKAN USAHA YANG
LEBIH BESAR SETELAH MASA PEMULIHAN

 SAID

SPECIFIC ADAPTATION TO IMPOSED
DEMAND
 LATIHAN HARUS SECARA KHUSUS UNTUK EFEK
YANG DIINGINKAN
 METODE DAN BEBAN LATIHAN YANG
DIBERIKAN HARUS SPESIFIK DAN TEPAT

 PERFORMA

OTOT AKAN MENURUN JIKA
LATIHAN TIDAK DILANJUTKAN

Determinants and Correlates that Affect Tension Generation of
Skeletal Muscl

Factor
Cross-section and size of the muscle (includes muscle
fber number and size)
Fiber arrangement and fber length (also relates to
cross-sectional diameter of the muscle)

Influence
The larger the muscle diameter, the greater its tensionproducing capacity
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, slowtwitch) and type IIA & IIB (phasic, fast-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
The greater the number and synchronization of motor
unitsfring, the greater the force production
The higher the frequency of fring, the greater the
tension
Force output from greatest to least: eccentric,
isometric,concentric muscle contraction
Concentric contraction: ↑ speed → ↓ tension. Eccentric
contraction: ↑ speed → ↑ tension

Recruitment of motor units
Frequency of fring of motor units
Type of muscle contraction
Speed of muscle contraction (force-velocity
relationship)

Characteristics

Type I

Type IIA

Type IIB

Resistance to fatigue

High

Intermediate

Low

Capillary density

High

High

Low

Aerobic

Aerobic

Anerobic

Diameter

Small

Intermediate

Large

Twitch rate

Slow

Fast

Fast

Maximum muscleShortening velocity

Slow

Fast

Fast

Energy system

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.
• Relative strength gains as the result of resistance training are comparable between the sexes,
with signifcantly greater muscle hypertrophy in boys.

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

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: ↑
Lean body (fat-free) mass:
↑ % body fat: ↓
Tensile strength of tendons, ligaments, and
connective tissue in muscle: ↑
Bone: ↑ bone mineral density; no change or
possible ↑ in bone mass

Similar ↑
Similar ↑
Lean body (fat-free) mass: no change
% body fat: ↓
Tensile strength of tendons, ligaments, and
connective tissue in muscle: ↑
Bone: ↑ mineralization with weightbearing activities

Body composition
Connective tissue

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
• Integration of exercises into functional activities: use of resistance
•

 Alignment

and muscle action.
 Alignment and gravity.
 Stabilization: External stabilization, Internal
stabilization

 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. Highintensity exercise

 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
measurement tool method for healthy young adults
and athletes as well as active older adults prior to
beginning conditioning programs.

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
be lifted and lowered exactly 10 times)
during training

•
•
•
•

Universal
Universal
Universal
Universal

bench press: 30% body weight
leg extension: 20% body weight
leg curl: 10% to 15% body weight
leg press: 50% body weight

 Training

Zone
 Volume: Repetitions and Sets
 Exercise Order
 Frequency
 Duration
 Rest Interval (Recovery Period)
 Mode of Exercise

 Velocity

of Exercise
 Periodization
 Integration of Function

 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
Endurance?

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
fatigue after 6 to 12 repetitions for two
to three sets (6 to 12 RM). When fatigue
nolonger occurs after the target number
of repetitions has been completed, the
level of resistance is increased to once
again overload the muscle.

 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
contraction for incrementally longer periods
of time.

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
warm-up, higher intensity exercises
should be performed before lower
intensity exercises.

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 lowintensity isometric (setting) exercises to
prevent or minimize atrophy.

 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
train at a high intensity and volume up to 6
days per week.

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
adaptation. For signiifi-cant changes to
occur in muscle, such as hypertrophy or
increased vascularization, at least 6 to 12
weeks of resistance training is required.

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
improve.

 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,
particularly when exercising large, multijoint muscles,
such as the hamstrings, which tend to fatigue rapidly.

 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
considered. When strength training is initiated at
moderate intensities (typically in the intermediate
phase of a rehabilitation program after soft tissue
injury) a 48-hour rest interval between exercise
sessions (that is, training every other day) allows
the patient adequate time for recovery.

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 weightbearing or non-weight-bearing position.
Mode of exercise also encompasses the
form of resistance, that is, how the
exercise load is applied. Resistance can
be applied manually or mechanically.

 Type

of Muscle Contraction: dynamic concentric,
isometric, dynamic eccentric
 Position for Exercise: Weight-Bearing or NonWeight-Bearing
 Forms of Resistance: Manual resistance and
mechanical resistance, A constant or variable load,
Accommodating resistance, Body weight or partial
body weight

 Energy

Systems: Anaerobic exercise, Aerobic
exercise
 Range of Movement: Short-Arc or Full-Arc
Exercise
 Application to Function

 Concentric

Muscle Contraction
 Eccentric Muscle Contraction
 Application to Resistance Training: Isokinetic
training using velocity spectrum
rehabilita tion regimens, and plyometric training
emphasize high-speed 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 weightlifting or power-lifting events.
 The concept was designed to prevent overtraining
and psychological staleness prior to competition
and to optimize performance during competition.

 Balance

of Stability and Active Mobility
 Balance of Strength, Power, and Endurance
 Task-Specific Movement Patterns
 During Resistance Exercise

a)
b)
c)
d)
e)
f)

Manual and Mechanical Resistance Exercise
Isometric Exercise (Static Exercise)
Dynamic Exercise—Concentric and Eccentric
Dynamic Exercise—Constant and Variable
Resistance
Isokinetic Exercise
Open-Chain and Closed-Chain 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.
 CONTRAINDICATION:

 Rationale

for Use of Concentric and Eccentric

Exercise
 Characteristics and Effects of Concentric and
Eccentric Exercise: Exercise load, Velocity of
exercise, Energy expenditure, Mode
specificity, Exercise-induced muscle
soreness.

 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
accommodating resistance exercise.

 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.
 Training Effects and Carryover to Function

 Availability

of Equipment
 Appropriate Setup
 Initiation and Progression of Isokinetic
Training During Rehabilitation

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
Instructions, Monitoring the Patient,
Cool Down









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
Pathological Fracture

 Inflammation:

inflammatory neuromuscular
diseaseabsolute. For example, in patients
with acute anterior horn cell disease
(Guillain-Barré) or inflammatory muscle
disease (polymyositis, dermatomyositis),
acute inflammation of a joint.

Severe

cardiac or respiratory diseases or
disorders associated with acute
symptoms (severe coronary artery
disease, carditis, or cardiac myopathy) .
Resistance training should be postponed
for up to 12 weeks after myocardial
infarction or coronary artery bypass
graft surgery or until the patient has
clearance from a physician.

 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
h) TRANSFER OF TRAINING

a)

b)

SEBUTKAN APA YANG DIMAKSUD DENGAN, CONTOH
LATIHAN, INDIKASI DAN KONTRA INDIKASI,
KEUNTUNGAN DAN KERUGIAN DARI ISOMERIC,
DYNAMIC DAN ISOKINETIC EXERCISE
BUAT DESIGN LATIHAN RESITANCE UNTUK
KELOMPOK ANAK-ANAK (LAKILAKI DAN
PEREMPUAN) US IA 7-9 TAHUN (SOCCER PLAYER)
YANG MENCAKUP: JENIS LATIHAN. ALAT YANG
DIGUNAKAN. INTENSITAS, VOLUME, FREKUENSI
DAN REST

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
RESISTANCE DAN MENGAPA?
