TAJUK 6 MELATIH DAYA TAHAN KARDIOVASKULAR
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1 TAJUK 6 MELATIH DAYA TAHAN KARDIOVASKULAR 6.1 Apa dia daya tahan kardiovaskular? Daya tahan kardiovaskular (cardiovascular endurance) adalah kebolehan seseorang melakukan aktiviti seluruh badan (whole-body activities) seperti berjoging, berbasikal, berenang, melakukan kerja rumah untuk jangkamasa yang lama tanpa kelesuan yang tinggi. Daya tahan kardiovaskular juga merupakan kebolehan paru-paru dan jantung mengedarkan oksigen dan nutrien ke tisu dalam badan, serta mengeluarkan bahan kumuhan. Setiap individu memerlukan tahap daya tahan kardiovaskular yang rendah hingga sederhana untuk melakukan tugasan harian, tetapi sistem kardiorespiratori anda perlu kerja lebih kuat untuk mengedar oksigen semasa anda lakukan senaman. 6.2 Mengapa perlu daya tahan kardiovaskular? a. Jantung yang lebih kuat dan sihat bantu mengurangkan risiko penyakit jantung dan penyakit hipokinetik yang lain. b. Daya tahan kardiovaskular yang tinggi meningkatkan kebolehan seseorang individu melakukan tugasan harian. c. Cadangkan TIGA (3) lagi sebab mengapa sesorang memerlukan daya tahan kardiovaskular. i. ii. iii. Manual Kecergasan Fizikal oleh Kok Lian Yee 1
2 6.3 Pengiraan Denyutan Nadi Semasa Latihan Semasa latihan untuk meningkatkan daya tahan kardiovaskular, anda perlu menggunakan kadar denyutan jantung anda sebagai panduan untuk memastikan jika anda capai tahap intensiti latihan yang diingini. Intensiti latihan bermaksud kadar kesukaran senaman mengikut kelajuan denyutan jantung. Semasa latihan, teknik yang anda boleh gunakan untuk mengira denyutan jantung anda adalah seperti berikut: Polar Heart Rate Monitor Mengira Denyutan Jantung Di Arteri Radial Teknik mengira denyutan nadi di arteri radial: a. Letak jari telunjuk dan jari tengah di bawah tapak tangan pada sebelah ibu jari (rujuk gambarajah di atas). b. Jangan gunakan ibu jari untuk mengesan denyutan jantung. Mengapa? c. Kira denyutan untuk 10 saat dan darab skor anda dengan 6. Ini skor anggaran untuk bilangan denyutan jantung seminit. d. Lakukan kiraan nadi sebaik sahaja anda berhenti senaman (dalam masa 15 saat). Denyutan nadi digunakan untuk memastikan anda capai tahap latihan yang mencukupi untuk jantung anda. Lebih tinggi tahap kerja jantung, lebih tinggi intensiti latihan. Intensiti latihan untuk daya tahan kardiovaskular adalah dikira berasaskan denyutan jantung maksimum yang akan dikenali sebagai Kadar Nadi Maksimum (KNM). KNM biasanya dianggar melalui formula KNM = 220 umur. Manual Kecergasan Fizikal oleh Kok Lian Yee 2
3 Berdasarkan KNM, anda boleh tetapkan intensiti latihan yang anda akan lakukan. Sebagai contoh, anda boleh mula latihan daya tahan kardiovaskular anda pada intensiti 60 % KNM. Langkah menentukan Kadar Nadi Latihan (KNL) adalah seperti berikut: Teknik Biasa: a. Jika anda berumur 20 tahun, KNM anda adalah = 200. b. KNL anda adalah 200 x 0.6 = 120. c. Oleh itu, anda perlu lakukan latihan anda dengan denyutan nadi pada 120 denyutan seminit. Ini intensiti latihan 60 % KNM. d. Kirakan KNL untuk anda pada intensiti berikut: Intensiti Latihan Kiraan KNL 50 % 60 % 70 % 80 % 90 % Teknik Karvonen: a. Jika anda berumur 20 tahun, KNM anda adalah = 200. b. Anda perlu tentukan Kadar Nadi Rehat (KNR), iaitu kadar denyutan jantung anda sebaik sahaja anda bangun pagi, sebelum bangun dari katil. c. Andaikan KNR anda adalah 70 denyutan seminit. d. Teknik kiraan intensiti latihan 60 % dengan formula Karvonen adalah: KNL = KNR + (0.6 [KNM - KNR]) = 70 + (0.6 [200 70]) = 70 + (0.6 x 130) = = 148 e. Oleh itu, anda perlu lakukan latihan anda dengan denyutan nadi pada 148 denyutan seminit. Ini intensiti latihan 60 % mengikut formula Karvonen. f. Teknik kiraan ini adalah lebih baik. Mengapa? Manual Kecergasan Fizikal oleh Kok Lian Yee 3
4 g. Kirakan KNL untuk anda pada intensiti berikut dengan formula Karvonen: Intensiti Latihan Kiraan KNL 50 % 60 % 70 % 80 % 90 % 6.4 Kaedah latihan untuk meningkatkan daya tahan kardiovaskular Daya tahan kardiovaskular boleh ditingkatkan melalui: a. Latihan berterusan (continuous training) - Lakukan aktiviti/senaman pada intensiti yang sama untuk jangkamasa yang panjang. - Aktiviti yang sesuai adalah seperti berjalan, berjoging, berlari, berenang, berbasikal, lompat tali (skipping), senamrobik dan mendayung. - Panduan melakukan latihan berterusan: Tahap Kecergasan Kekerapan (Sesi Latihan Seminggu) Jangkamasa Sesi Latihan (Minit) Intensiti Latihan (% Kadar Jantung Maksimum) Permulaan Sederhana Tinggi b. Latihan jeda (interval training) - Jenis latihan yang selang-selikan latihan intensiti sederhana hingga tinggi dengan rehat aktif. - Bahagian latihan akan melibatkan aktiviti pada intensiti 60 hingga 85 kadar jantung maksimum. Aktiviti/senaman yang sesuai adalah seperti berjoging, berlari, berenang, berbasikal, lompat tali dan mendayung. Manual Kecergasan Fizikal oleh Kok Lian Yee 4
5 - Bahagian rehat aktif akan melibatkan aktiviti pada intensiti 30 hingga 45 % kadar jantung maksimum. Aktiviti/senaman yang sesuai adalah seperti berjoging perlahan dan berjalan. - Jelaskan latihan jeda yang anda lakukan semasa kursus kecergasan fizikal (jarak, aktiviti latihan, masa kerja, aktiviti rehat, masa rehat, jumlah ulangan, jumlah set). - Jelaskan kaedah latihan Fartlek. Manual Kecergasan Fizikal oleh Kok Lian Yee 5
6 6.5 Huraian artikel jurnal Interval Training For The Fitness Professional (Karp, J. R., 2000) a. Baca artikel Interval Training for the Fitness Professional yang dilampir bersama. b. Buat huraian ringkas jurnal tersebut di bawah. Manual Kecergasan Fizikal oleh Kok Lian Yee 6
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