Faal Olahraga Lab Fisiofarmakologi FK UNEJ

Manfaat olahraga

Melancarkan aliran darah keseluruh tubuhMemperbaiki oksigenasi jaringan dan menyediakan energi yang dibutuhkan untuk aktivitasMengurangi StresMeningkatkan enthusiasme dan optimismeMembantu melepas ketegangan, relax, dan tidur

Menurunkan berat badan dan atau mengontrol berat badanMencegah penyakit jantung, DM, Obesitas dan osteoporosisMenurunkan tekanan darah Menurunkan kolesterol total, LDL dan TGMeningkatkan HDL

Komponen Program Olah Raga

Flexibility peregangan dengan intensitas rendah, 5-10 menit sebelum dan sesudah olah raga

Cardiovascular melibatkan penggunaan otot dalam jumlah besar dalam beberapa waktu dengan irama yang teratur (walking, jogging/running, swimming, stair-climbing, aerobics, rowing)

Strength Training latihan beban dengan intensitas sedang

Warm up

Prepare yourself for exercise both mentally and physically Reduce the chance of injury Increase circulation around the body gradually Not to put any part of your body under sudden pressure

Is stretching Good for You?Muscle SpindlesCreate reflex contraction when stretched

Wilmore & Costill, Physiology of Sport and Exercise. 3rd Edition

Kinds of StretchesStatic or PassiveActiveBallisticRepeated small bounces beyond the end of ROMDynamicControlled movement through the active ROM

Static stretching causes muscle and tendon to become more compliantDo we want that?In sprinting and agility there needs to be a rapid switch between relaxing and contracting muscle

OLAH RAGA JANTUNG SEHAT ???

Olahraga Aerobik FITT

Frequency: 3-5 days a weekIntensity : Moderate to Vigorous intensity (60-90% of Maximum Heart Rate)Time : You should exercise at least 20 minutes or more per exercise session.Type : involves the use of large muscle groups over prolong period in activities that are rhythmic in nature

Types of Aerobic Exercise

Aerobic Classes Walking Rowing Machine Jogging/Running Nordic Track Stair Climbing Swimming Elliptical Trainer Water Aerobics Stationary Bike

Target Heart Rate

60-85% of Maximum Heart Rate Max HR = 220 age Example: 30 year old female 220 30 = 190 Max HR To get target HR range, multiply 190 x .6 & .85 Range is 114 161.5 Optimal range for fat burning is 70%

Exercise & Sport Science | *

MEMPERKUAT DAN MEMPERBESAR MASSA OTOT

Increasing Muscle Strength3 times a week1-2 lbs hand weights or cansRaking yard, weeding gardenMowing with push lawnmowerVacuuming, scrubbing floorsCleaning windowsFishing

General Tips on Starting YourExercise ProgramTry exercising 20-30 minutes 3-5times a weekTry not to sit for more than 30minutes at a timeStretch before and afterStart slow and gradually increasetimeExercise in smaller time increments

Energy for Exercise

Aerobic vs. Anaerobic EnergyAerobic: O2 requiring energy production

Anaerobic: No O2 required for energy

Energy metabolism Anaerobic metabolism only carbohydrate increases when lack of O2 lower amount of ATP, but very fast and huge in short time production of lactic acidAnaerobic metabolism carbohydrate, fats, proteins enough of O2 higher amount of ATP, but slowerNote: proteins are not very important sources of energy (5-10%). Amino acids are preferabely used as a building matters for muscles hormones, etc.

Anaerobic EnergyATP stores

Creatine Phosphate

Anaerobic glycolysis

ATP CP Energy SystemSmall amount of ATP stored85 g in whole bodyMust be re-synthesizedCP: quick energy for ATP reboundCP stored in larger quantitiesAll out Exercise 5 to 8 seconds

Energy metabolism ATPhydrolisisADP + P + EphosphorylationATP is only the one immediate source of energy for muscles work, etc.Other ways of the creation (phosporylation): ATP + PADP + CP(creatine phosphate)ATP + AMPADP + ADP

100%% Capacity of Energy System10 sec30 sec2 min5 min +Energy Transfer Systems and ExerciseAerobic Energy SystemAnaerobic GlycolysisATP - CP

Energy metabolism Aerobic glycolysis36 ATP36 ATPAnaerobic glycolysis2 ATP3 ATPFrom one molecule GGGTotal glycolysis38 ATP39 ATPGlycogen reserves are in muscle cells (500 g) and in liver (100 g).- From 1.500 to 2.500 kcal.1 calorie (cal) is the amount of energy increases the temperature of 1 gram H2O from 14.5C to 15.5C.

Lipids (FFA)more energy (1 g = 9,3 kcal)need more O2 (EE = 4,55 kcal)use while enough of O2 (at rest, low intensity of exercise)Carbohydratesless energy (1 g = 4,1 kcal)need less O2 (EE = 5,05 kcal)use while not enough of O2 (higher intensity, and anaerobically as well)small amount is always use at rest

Mechanism of energy release in dependence on intensity aerobic anaerobicNOTE:Ideal modelRESTAnaerobic thresholdVO2maxAerobic threshold

Lactic AcidByproduct of Anaerobic Metabolism.GlucosePyruvic Acid (2)EnergyH+Lactic Acid (2)ATP

Lactic AcidCauses FatigueIrritation of local muscleDecreased pH of cellular environment & bloodstreamTraining increases lactate tolerance and decreases lactate formation at any given workload (by 20-30%)

Percent of VO 2 max25%50%75%100%[Blood Lactate] UntrainedTrainedEffect of Training on Blood Lactate / Lactate ThresholdLTLT

Lactate ProcessingCori Cycle

Muscle CellLactatePyruvateLiverGlucoseLactatePyruvateGlucose / Glycogen

The more O2 is delivered to working muscle, the higher aerobic production of energy (ATP)Better endurance performance, smaller production of lactic acid while the same speed of run, longer lasting exercise, etc.

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