COMPONENTS IN TRAINING
The training component is the factors that influence the quality (quality) of an exercise and is the key to success in compiling the program and determining the training load.
- TRAINING INTENSITY
Intensity is a measure that shows the quality of an excitement given during exercise (stimulus in the form of motion activity).
Hidayat (1990: 53) states, “All explosive movements require great energy”. This means that energy expenditure is an indication of the level of intensity of a job. About the intensity of training by Moeloek (1984: 12) explained, “The intensity of the exercise states the severity of exercise”. Then Chu (1989: 13) states, “Intensity is effort involved in performing a given task”. So the intensity of the exercise is the amount of training load that must be completed within a certain time.
According to Andersen (1999) in general, training intensity starts from 40 to 85% of functional capacity. In people with heart problems, the intensity of exercise can be set between 40 to 60% of functional capacity. The duration of the exercise can be determined according to one’s response to the exercise. For example, a person must feel recovered within one hour after exercise. Apart from the intensity determination technique and the intensity level chosen, the intensity of the exercise is the intensity that can be carried out for 15 to 60 minutes. Basically the ultimate goal of determining the amount of exercise intensity is to provide guidance for someone about the intensity of the exercise that will be able to provide maximum benefits for himself while minimizing the risk of injury (Slentz, 2004).
According Suharto (1997: 98) states that the intensity of training is a qualitative component that refers to the amount of work done in a particular unit of time. And the intensity of the exercise can be confirmed high and low based on several indicators, including: 1) based on the percentage of speed and strength used in training, 2) based on the number of pulses in reacting the training load. The intensity scale for speed and strength training is as follows (Suharno, 1993: 22): (1) super maximum of 101% – up from the best achievement, (2) a maximum of 100% of the best achievement, (3) sub-maximum 80% – 99 % of the best achievements, (4) medium 60% – 70% of the best achievements, (5) low (59%) down from the best achievements. How to calculate the intensity with MR (maximum repeatation), MR push-up athletes can be calculated for example: able to 30 times, this means the maximum intensity for the athlete is 30 times / 100%. If the trainer wants sub-maximal intensity in training, it means that in one turn the push-up exercises were found 80% x 30 times (MR) = 24 times. Whereas for calculating the pulse rate the first is calculated DNM (maximum pulse rate) with the formula: 220 – age. Then determine the intensity of training, which is 80% of DNM and the age of the athlete 20 years, then 80% x (220 – 20) = 160 times / minute (sub-maximum intensity).
To find out the intensity of exercise or work is to measure the heart rate. How to measure this intensity by Harsono (1988: 115) explained, “The intensity of exercise can be measured in various ways, the easiest is by measuring the heart rate (heart rate)”. Furthermore Katch and Mc Ardle quoted by Harsono (1988: 116) explain: 1) The intensity of the exercise can be measured by calculating the heart rate / pulse with the formula: maximum pulse rate (DNM) = 220 – age (in years). So someone who is 20 years old, his DNM = 220 – 20 = 200.
2) The intensity of exercise
- For sports achievements: between 80% -90% of DNM. So for those 20-year-old athletes the intensity that must be achieved in training is 80% -90% from 200 = 160 to 180 pulse / minute.
- For sports health: between 70% -85% of DNM. So for people aged 40 years who exercise to maintain health and physical condition, the estimated intensity of training should be 70% -85% times (220-40), equal to 126 to 153 pulse / minute. The numbers 160 to 180 pulse / minute and 126 to 153 pulse / minute indicate that athletes aged 20 years and people who are 40 years old are practicing in the sensitive zone training, or briefly usually called the training zone.
- The duration of practice in the training zone:
– For sports performance: 45 – 120 minutes
– For health sports: 20-30 minutes
The size of the intensity of the exercise can be determined by:
- One Repetition Maximum (1 RM)
is the ability to do or lift weights maximally in one work.
- Heart Rate Per Minute
Calculated on the basis of the athlete’s age and resting heart rate (calculated during the morning, ie after sleeping). To determine the intensity based on an increase in heart rate a chart called the Training Zone is used, which is to calculate what% of the maximum heart rate (MHR: Maximum Heart Rate).
- Speed (Travel Time)
Is the ability of someone to use a certain time to cover a certain distance.
- Mileage
Is a person’s ability to travel a certain distance with a certain time
- Number of Repetitions (Repetitions) Per Minute
Is the number of repetitions (repetitions) that a person can do in one minute
- Long Recovery and Interval
Short duration of recovery time and interval are generally used to determine the intensity of technical training.
- Progressively adding workload, number of repetitions, and levels of reps
- The intensity of the exercise can be measured by calculating the pulse with the formula: Maximum pulse rate (DNM) = 220 – age (in years)
- Measure of exercise intensity:
- For sports achievements: between 80% -90% of DNM
- For sports health: between 70% -85% of DNM
- Duration of training in the training zone:
- For sports achievements: 45-120 minutes
- For sports health: 20 -30 minutes.
- TRAINING DURATION
A measure that shows the length of stimulation time (length of exercise time).
Example: In one session / training unit it takes 2 hours, then the duration of the exercise is 2 hours.
Thus the duration of the exercise is the total amount of time in one session / unit of training from opening to closing. The duration of core training ranges from 15 to 60 minutes (Blair, 1995). This duration of time is needed to increase the functional capacity of the body. The duration of time taken is inversely proportional to the intensity of the exercise. High-intensity exercise and short-duration exercises cause the same body response as low-intensity exercises and long durations. Exercise for 5 to 10 minutes with an intensity of 90% of the body’s functional capacity can improve cardiovascular work. However, training with high intensity and short duration cannot be applied to most people, so it is advisable to carry out an exercise program with moderate intensity and a longer duration (Kraemer, 2004). For people who are accustomed to low activity, the recommended duration is 20 to 30 minutes with intensity (40 to 60% functional capacity). Adjustment of exercise duration and intensity is based on an individual’s physiological response to exercise, health status and training goals (for example: weight loss). In general, in the initial phase the duration of the exercise can be gradually increased from 20 minutes to 45 minutes (Blair, 1995).
- RECOVERY (t.r) EXERCISE
Recovery is a break that is given between sets or repetitions during training. Recovery is the time used to recover energy between one element of the next element of training material. The density density stimulation depends on the length and the short recovery time.
- INTERVAL (t.i) EXERCISE
Interval Training is an exercise program consisting of repetition periods of work interspersed with periods of rest (Fox, E.L, 1984; Smith, N.J, 1983), or are a series of exercises that are repeated and interspersed with periods of rest. Light exercise is usually done during this rest period (Fox, Bowers & Foss, 1984; Fox & Mathews, 1981). Interval training is a series of repetitive physical training events that are interspersed with recovery periods. Mild physical exercise usually fills the recovery period. To understand why this training method is so successful, we will start with a description of energy production and fatigue during this intermittent activity. Energy production during physical exercise also applies to activities carried out intermittently as well as those carried out continuously / continuously. However, there is one very important difference.
Intervals are breaks given between series, between circuits, or between sessions per unit of training. Interval Training (Interval Training) is an exercise system that alternates to do actively (work intervals) regularly and repeatedly with periods of activity with low intensity (interrupted periods) in each exercise (Kent in Budiwanto, 2004: 74).
Interval training is a condition training that is highly recommended by all well-known coaches because in developing athlete endurance and stamina the results are very positive (Hadisasmita and Syarifuddin, 1996: 106). The method of training to run around playing speed (speed play or fartlek) is a training system endurance to build, restore or maintain the body condition of an athlete (Hadisasmita and Syarifuddin, 1996: 105). According Suharno (1993: 2) states that speed play or fartlek is an endurance training system whose purpose is to build, restore, or maintain the condition of one’s body.
- TRAINING REPETITION
Number of repetitions performed for each exercise item (several types).
Example: A fighter does a sickle, front, and “T” as much as possible in 10 seconds capable of doing 22 times. The number of work intervals in a set. For example, running 220 yards six times means one set and six repetitions.
- TRAINING SET
Number of repetitions for one type of exercise item. Set is a series of work and recovery intervals. For example, running 220 yards six times with a predetermined time with a predetermined recovery intervals as well.
- SERIES / CIRCUITS OF EXERCISE
Success in completing a series of different training points. That is, in one series consists of several types of exercises which as a whole must be completed in a series. Circuit training (circuit training) is a training system that in addition to producing positive changes in motor ability, also simultaneously improves physical fitness than the body, muscle strength, endurance, speed and flexibility (Hadisasmita and Syarifuddin, 1996: 110), ( 2) Weight training methods are systematic exercises, where the load is only used as a tool to increase resistance to muscle contraction, to achieve certain goals (Hadisasmita and Syarifuddin, 1996: 109). According to Bompa (in Budiwanto, 2004: 71) Weight training is a strength training program using resistance given by weights such as barbells and dumbbells. 8. TRAINING VOLUME
Volume is the training load that is usually expressed in terms of distance, the number of elements of the type of exercise, total training time, weight lifted, the number of sets in interval training and circuits as a measure of motor stimulation in an exercise unit. Likewise according to Suharto (1997: 97) states that basically the volume of training includes the elements: time or length of training, distance or weight load, the number of repetitions of training or technical elements performed in a certain time. And these elements reflect the quantity or number of exercises performed at the time of exercise. Measures that indicate the number or quantity of degrees of magnitude of an excitement that can be addressed with the number of reps, series or sets, and the length of distance traveled. In the exercise two types of volume (1) relative volume and (2) absolute volume must be taken into account and considered.
A measure that indicates the quantity (amount) of a stimulus.
The volume of training can be determined through:
- The total weight of each training item
- Number of reps per session
- Number of sets / sessions
- Number of loading per session
- Number of series / circuits per session.
- TRAINING DENSITY
Understanding density is a measure that indicates the density of stimulation.
This means that the shorter the recovery time and interval given during training, the higher the training density. Thus the density of the exercise is greatly influenced by giving recovery time and intervals.
- TRAINING BEHAVIOR
Understanding rhythm is a measure of time that shows the speed of implementation of stimulation. rhythm is the nature of the rhythm of exercise associated with the high and low tempo and severity of an exercise in one exercise unit as well as weekly, monthly and yearly.
There are three types of training rhythm, namely: slow, medium, and fast.
- TRAINING FREQUENCY
Understanding frequency is the amount of exercise in a certain period. Frequency is a repeat of the number of times an athlete has to make a move per turn. High frequency means a lot of repetitions of motion in one turn, while low frequency means a few repetitions of motion in one turn. The frequency can also be interpreted how many times per day training or how many days per week practice.
In general, frequency is the number of face-to-face exercises done in one week. The frequency of exercise depends on the duration and intensity of the exercise. The frequency of exercise that can be done can be several men a day up to 5 times a week depending on the type of exercise, physical condition and training objectives (Kraemer et al., 2004). In people with low physical conditions can be done with an intensity of 3 METs for 5 minutes which is done several times a day. Someone with a functional capacity of 3-5 METs, exercise can be done 1-2 times a day. Individuals with a physical capacity> 5METs are advised to practice 3 times per week on a remote day. Individuals with this type of weight training should also practice three times a week on a different day. Intensive frequency training should also be carried out with alternating weight and non-weight training. The thing that is avoided is weight training which is done more than 5 times a week. This type of exercise with high frequency increases the risk of orthopedic injury (Andersen, 1999). 12. SESSION / UNIT TRAINING
The definition of session / unit is an exercise program material that must be done one-on-one.
EXAMPLE ONE TRAINING UNIT TO INCREASE POWER
Target of training: Power
Intensity: 30-60% maximum strength
Volume: 3 sets
15-25 reps
Recovery (t.r): complete
Interval (t.i): complete
Rhythm: as fast as possible and explosive
Frequency: 5 times / week
Forms / Types of Exercises: weight training with