By: Kunjung Ashadi, S.Pd., M.Fis

How Often ??

IMPORTANT !!IMPORTANT !!IMPORTANT !!IMPORTANT !!

YOU’LL KNOW

SOON !!

CAN YOU

LIFE

WITHOUT

IT ?

TH

E S

IZE

100 Ribu Denyut

19 Ribu Kilometer (4X Coast to coast)

SISTEM SIRKULASI

HEART RATERest : Training : Recovery

Trained Trained Trained Trained &&&& UntrainedUntrainedUntrainedUntrained

Diffe

ren

ce

TRAINING EFFECT

Stroke

Volume

Subyek Stroke Volume (ml) DNI (denyut/menit)

Bukan Atlet 75 75

Pelari Marathon 105 50

Sumber: Guyton & Hall (2008)

Trained heart

working better

Training

Never

Lies

Subyek Stroke Volume (ml) DNL (denyut/menit) Cardiac Output

Pelari Marathon 162 185 29. 970

Bukan Atlet 110 195 21.450

Sumber: Guyton & Hall (2008)

Who is better one??

Heart Size

24,8 21,5 19,3

18,9 16,0

INTENSITY

WHICH is HIGHER ONE?

PHYSIOLOGICAL

• Penurunan kekuatan

otot

• Gagal menyelesaikan

latihan

• Rentan cedera

• Sukar tidur

PSYCHOLOGICAL

• Depresi

• Malas berlatih

• Mudah marah

• Lupa

• Sukar konsentrasi

• Nafsu makan turun

INTENSITY = QUALITY

Training

Zone

Intensity

95% DNM

60% DNM

Rumus

DNM220-Usia (Th)

Dosis Tepat Sembuh

NON F.I.T.T. = USELESS TRAINING

IMPORTANT !!!IMPORTANT !!!IMPORTANT !!!IMPORTANT !!!

↑ 4X

Metabolisme

↑ O2, Energi,

Panas

↑ Cardiac

Output

↑ Saraf

Parasimpatik

↑ Hormon

↑ Cardiac

Output

243.048 killed by CHD

(17% )

A-TE-ROS-KLE-RO-SIS

WHERE THE DIFFERENCE ?

0

2

4

6

8

Tambahan Usia Hidup

Tinggi

Sedang

Rendah

Risk of

CHD

Higher

Intensity

Lower

Intensity

Higher

Health

Status

Lower

Health

Status

CO

NC

LU

TIO

N

Pump Differ Count No 1 Do

It is not the size of a man

But

The SIZE OF HIS HEART

that matters

Evander Holyfield

This presentation

free available on

www.kunjungashadi.wordpress.comwww.kunjungashadi.wordpress.comwww.kunjungashadi.wordpress.comwww.kunjungashadi.wordpress.comjust download it !!!

Email: kunjungashadi@yahoo.co.id

Handphone: +6281 931 611 612

Fakultas Ilmu Keolahragaan – Universitas Negeri Surabaya

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