Aktivitas Kebugaran
(Sumber:Budi, Sapto. Buku Kerja Siswa Pedidikan jasmani Olahraga Kesehatan.Ponorogo: Tim MGMP Penjasorkes SMA Kabupaten Ponorogo.)
1. Latihan Kelincahan (Agility), merupakan bentuk latihan yang mengharuskan orang untuk bergerak dengan cepat dan mengubah arah dengan tangkas. Dalam melakukan aktivitas tersebut tidak boleh kehilangan keseimbangan posisi tubuhnya. Gerakan-gerakan demikian sering diperlukan dalam cabang oralahraga seperti sepak bola, bola basket, dan lain-lain. Begitu pula dengan olahraga perorangan seperti pencak silat, karate, bulutangkis, tinju, anggar, dan sebagainya. Agilitas memegang peranan penting. Bentuk nya antara lain: lari bolak-balik, lari zig-zag, lari angka delapan, gerakan pada senam lantai dengan modifikasi (push-up, sit-up, back-up, squat jump).
a Latihan mengubah gerak tubuh arah lurus (Shuttle Run)
1) Tujuannya :melatih mengubah gerak tubuh arah lurus.
2) Cara melakukan:
i. Lari bolak-balik dilakukan secepat mungkin sebanyak 6-8 kali (jarak 4-5 meter)
ii. Setiap kali sampai pada titik sebagai batas, si pelari harus secepatnya berusaha megubah arah untuk berlari menuju titik lainnya.
iii. Perlu diperhatikan bahwa jarak antara kedua titik tidak boleh terlalu jauh dan jumlah ulangan tidak terlampau banyak sehingga menyebabkan kelelahan bagi si pelari.
iv. Dalam latihan ini yang diperhatikan adalah kemampuan mengubah arah dengan cepat pada waktu bergerak
Siswa berlari dari titik A ke titik B yang berjarak 5 meter sambil memindahkan bendera sebanyak 10 buah, catat waktu yang diperoleh. Cocokkan dengan total waktu untuk memberi penilaian.
b Latihan lari belak-belok (Zigzag)
1) Tujuannya: melatih mengubah gerak tubuh arah berkelok-kelok
2) Cara melakukannya adalah:
i. Latihan ini dilakukan dengan cara berlari bolak-balik dengan cepat sebanyak 2-3 kali di atnara beberapa titik (misalnya 4-5 titik)
ii. Jarak setiap titik sekitar dua meter
Siswa disuruh berlari melewati tiang pancang sebanyak 10 buah, jarak antara pancang yang satu dengan yang lain 1 meter. Catat waktu yang diperoleh siswa.
(Tabel 1, Latihan Kelincahan)
No. Code | Items Test | Keterangan Penilaian/ Score |
1 | Lari bolak balik 10 x, jarak kurang lebih 5 meter | Male, 30 secon= very good (A), 40 second =good (B), 50 second=normal (C), 60 second=low (D); Female, 40 secon= very good (A), 50 second =good (B), 60 second=normal (C), 70 second=low (D) |
2 | Lari zig-zag 10 pancang, jarak sekitar 1 meter | Male, 20 secon= very good (A), 30 second =good (B), 40 second=normal (C), 50 second=low (D);Female, 35 secon= very good (A), 45 second =good (B), 55 second=normal (C), 65 second=low (D) |
3 | Squast thrust 60 second | Male, 50 x= very good (A), 40 x =good (B), 30 x=normal (C), 20 x=low (D); Male, 45 x= very good (A), 35 x =good (B), 35 x=normal (C), 25 x=low (D) |
c Latihan lari angka delapan, cara melakukannya:
1) Latihan dilakukan dengan cara berlari melingkar dengan cepat 3-5 kali
2) Saat berlari ditikungan keseimbangan dijaga dengan tidak mengurangi kecepatan
3) Lintasan dapat berupa garis lurus atau lingkaran.
2. Latihan kecepatan, kecepatan adalah kemampuan untuk melakukan gerakan sejenis secara berturut-turut dalam waktu sesingkat-singkatnya atau dengan kata lain kemampuan untuk menempuh suatu jarak dalam waktu yang sesingkat-singkatnya. Kecepatan bukan berate menggerakkan seluruh tubuh dengan cepat, akan tetapi dapat pula pada pergerakan anggota tubuh dalam waktu sesingkat-singkatnya. Bentuk latihan kecepatan antara lain lari menaiki buki (up hill), lari menuruni bukit (down hill), permainan hitam-hijau, dan lari cepat dari start melayang
(Tabel2 , jarak tempuh berdasarkan kelompok unsure umur dan jenis kelamin)
Kelompok unsure (Unsure Group) | Jarak (distance) | |
Pria (Male) | Wanita (Female) | |
6 – 9 tahun (6-9 years old) | 30 meters | 30 meters |
10-12 tahun (10-12 years old) | 40 meters | 40 meters |
13-15 tahun (10-12 years old) | 50 meters | 50 meters |
16-19 tahun (16-19 years old) | 60 meters | 60 meters |
6-9 tahun (6-9 years old) | Score (nilai) | 10-12 tahun (10-12 years old) | ||
Male (pria) | Female (perempuan) | Male (pria) | Female (perempuan | |
0,1”-5,5” | 0,1”-5,8” | 5 | 0,1”-6,3” | 0,1”-6,7” |
5,6”-6,1” | 5,9”-6,6” | 4 | 6,4”-6,9” | 6,8”-7,5” |
6,2”-6,9” | 6,7”-7,8” | 3 | 7,0”-7,7” | 7,6”-8,3” |
7,0”-8,6” | 7,9”-9,2” | 2 | 7,8”-8,8’ | 8,4”-9,8” |
Ø 8,7” | Ø 9,3” | 1 | Ø 8,9” | >9,9” |
13-15 tahun (13-15 years old) | Score (nilai) | 16-19 tahun (12-19 years old) | ||
Male (pria) | Female (perempuan) | Male (pria) | Female (perempuan | |
0,1”-6,7” | 0,1”-7,7” | 5 | 0,1”-7,2” | 0,1”-8,4” |
6,8”-7,6” | 7,8”-8,7” | 4 | 7,3”-8,3” | 8,5”-9,8” |
7,7”-8,7” | 8,8”-9,9” | 3 | 8,4”-9,6” | 9,9”-11,4” |
8,8”-10,3” | 10,0”-11,9” | 2 | 9,7”-11,0’ | 11,5”-13,4” |
Ø 10,3” | Ø 12,0” | 1 | Ø 11,1” | Ø 13,5” |
3. Latihan Tenaga Ledak, adalah kemampuan otot atau sekelompok otot melakukan kerja secara explosive, yang dipengaruhi oleh kekuatan dan kecepatan reaksi otot. Dalam kehidupan sehari-hari, daya ledak ini diperlukan untuk memindahkan benda ketempat lain yang dilakukan pada suatu saat dan secara tiba-tiba. Dalam bidang olahraga, missal melempar cakram, lembing, peluru, basket, angkat besi, atau lari sprint (100 meter). Latihan daya ledak (power, strength, dan endurance) untuk meningkatkan kondisi fisik secara keseluruhan, terutama kekuatan otot yang merupakan daya penggerak setiap aktivitas fisik dan dapat melindungi atlet dari kemungkinan cedera. Bentuk latihan daya ledak otot, antara lain naik turun tangga. Cara melakukannya: peserta didik berlari bersama-sama satu kelompok, tiap kelompok 10- 20 anak menaiki tangga tribun atau aula, yang jumlahnya kira-kira 5-10 buah, setelah siswa mencapai punck tangga berbalik arah untuk turun dan gerakan dilakukan selama 5-8 menit.
4. Latihan Daya Tahan Otot (Endurance), semua bentuk latihan weight training dapat digunakan untuk melatih daya tahan otot, yang perlu diperhatikan bahwa sesuai dengan batasan daya tahan otot. Reptisis angkatan harus lebih banyak dari reptisi untuk latihan strength dan latihan power, yaitu antara 20-25 menit. Bentuk latihan daya tahan antara lain:
a Weigt training, terdiri atas:
1) Squast barbell
2) Wirst roll barbell
3) Tricepts stretc barbell
4) Rowing barbell
b Interval training, terdiri dari:
1) Lambat dengan jarak jauh
2) Cepat dengan jarak pendek
3) Tingkat kerja aerobic
4) Tes dari 2,4 km
5) Lari dengan system piramida, mulai dari jarak 400 meter, 500 meter, dan 600 meter secara berkelompok.
(Tabel 3, tes lari 2,4 km, menurut Dr. Kenneth H. Copper)
Umur (Age) | Kategori Kesegaran (Fresh Category) | Hasil menempuh jarak (Dalam Menit)/ Total drivering distance (in minutes) | |
Pria/ Male | Wanita/ Female | ||
Di bawah 30 tahun (> 30 old age) | very low (Sangat Kurang) | > 18 ‘ | > 18’ 57” |
Low (Kurang) | 14’30” – 18’ | 14’ 30”- 18’57” | |
Normal (sedang) | 12’ 05” -14’ 30” | 12’ 30” – 15’ 39” | |
good(baik) | 10’24”-14’30” | 10’ 59” – 13’ 20” | |
Very good (baik sekali) | <10’17” | < 10’ 55” | |
30 tahun-39 tahun (30 old age-39 old age) | very low (Sangat Kurang) | Ø 18’ 57” | Ø 21’ 11” |
Low (Kurang) | 15’ 47” – 18 57” | 17’ 18”-18’57” | |
Normal (sedang) | 12’57” – 15’ 15” | 14’ 30”-17’ 09” | |
good(baik) | 10’ 59”-12’51” | 11’41”-14’24” | |
Very good (baik sekali) | <11’ 37” | <11’37” | |
Di bawah 40 tahun-49 tahun (40 old age-49 old age) | very low (Sangat Kurang) | Ø 21’ 11” | Ø 24’ |
Low (Kurang) | 17’ 18” – 21’ 11” | 19’ 09”- 24’ | |
Normal (sedang) | 14’ 30” – 17’ 09” | 15’47” – 18’ 57” | |
good(baik) | 11’ 41” – 13’ 51” | 12’30”-15’ 39” | |
Very good (baik sekali) | < 11’ 37” | <12’25” | |
Di 50 tahun->50 tahun (50 old age->50 old age) | very low (Sangat Kurang) | Ø 22’ 30” | Ø 21’11” |
Low (Kurang) | 18’ 11” -22’ 30” | 17’ 18”-18’57” | |
Normal (sedang) | 14’ 30”- 18’ | 14’ 30”-17’ 09” | |
good(baik) | 12’ 05”- 14’24” | 11’41-14’24” | |
Very good (baik sekali) | <12’ | <11’37 | |
5. Latihan Ketepatan, adalah kemampuan untuk melakukan gerakan sesuai dengan sasaran atau target yang ditentukan. Ketepatan gerak akan dipengaruhi oleh kecepatan, kekuatan, maupun kelincahan gerak, bentuk latihan ketepatan, antara lain: Pertama, melempar bola kea rah lubang ban mobil yang digantung; kedua, peserta didik dibuat berderet ke belakang sambil membawa bola tangan, dan pada jarak 3-5 meter digantungkan ban mobil; ketiga, barisan paling depan melempar bola kea rah lubang ban mobil tersebut, gerakan dilakukan secara bergantian, lakukan 5-10 kali.
6. Latihan kekuatan, kemampuan otot untuk membangkitkan tegangan terhadap suatu tahanan. Kekuatan otot merupakan komponen yang sangat penting guna meningkatkan kondisi fisik secara keseluruhan, karena kekuatan sebagai daya penggerak setiap aktivitas fisik, serta melindungi atlet dari kemungkinan cedera. Setiap olahragawan di samping harus kuat untuk melakukan olahraga juga harus mempunyai tenaga cadangan (ekstra kekuatan) yang dapat digunakan dalam situasi darurat. Bentuk latihan kekuatan pada 5 kelompok otot, yakni:
a Melatih kelompok otot peras lengan
b Melatih kelompok otot ekstensor punggung
c Melatih kelompok otot ekstensor tungkai
d Melatih kelompok otot bahu (menarik)
e Melatih kelompok otot bahu (mendorong)
Macam- macam latihan kekuatan otot, sebagai berikut:
a Wirst roll, cara melakukannya:
i. Duduk di bangku, letakkan lengan bawah pada dengan telapak tangan menghadap ke atas dan lewat lutut kaki, kemudian gerakkan beban melalui ujung-ujung jari ke telapak tangan dengan membengkokkan pergelengan tangan ke atas.
ii. Gerakan wrist roll untuk melatih kekuatan otot-otot jari, pergelangan tangan, lengan bawah, lengan atas.
b Rowing, cara melakukannya: Bungkukan badan hingga pinggang lurus dan sejajar dengan lantai, lengan lurus ke bawah kemudian bawa beban ke dada dengan siku keluar dan segaris dengan beban, dahi dapat diistirahatkan pada meja. Rowin melatih otot pada: bahu, lengan (fleksor), punggung (trapetius rhomboids), deltoid, posteriors, teres mayor, ticeps, biceps.
c Snatch, cara melakukannya:
i. Beban diletakkan di lantai. Peganglah tiang dengan pegangan kira-kira selebar bahu. Kemudian angkatlah besi langsung ke atas kepala
ii. Otot yang terlatih, terutama pada otot tungkai, punggung, bahu, dan lengan.
d Bentuk latihan bahu mendorong
1) Push up, cara melakukannya: tidur tengkurap kedua tangan ditekut disamping dada, kedua kaki lurus, kemudian luruskan kedua tangan dengan mengangkat badan (gerakan diulang-ulang).
2) Sit-up, cara melakukannya: tidur terlentang, kedua kaki ditekuk, kedua tangan ditekut di belakang kepala, kemudian berusaha mengangkat badang ke dalam posisi duduk, gerakan diulang-ulang
3) Pull-up, cara melakukannya: bergantungan palang tunggal dengan kedua tangan, kemudian berusaha mengangkat badan ke atas, dengan menekuk lengan (gerak diulang-ulang).
(Tabel, latihan kekuatan otot)
No. code | Items test | Keterangan/ score |
1 | Otot tangan (push-up) | Male, 25 x= very good (A), 20X=good (B), 15 x= normal (c), 10 x= low (D); Female, 20 x= very good (A), 15X=good (B), 10 x= normal (c), 5 x= low (D) |
2 | Otot punggung (back up) | Male, 20 x= very good (A), 15X=good (B), 10 x= normal (c), 5 x= low (D); female, 15 x= very good (A), 10X=good (B), 5 x= normal (c), 3 x= low (D) |
3 | Otot kaki (squast-jump) | Male, 55 x= very good (A), 50X=good (B), 45 x= normal (c), 40 x= low (D); female, 50 x= very good (A), 45 X=good (B), 40 x= normal (c), 30 x= low (D) |
4 | Otot perut (sit up) | Male, 20 x= very good (A), 15X=good (B), 10 x= normal (c), 5 x= low (D); female, 15 x= very good (A), 10X=good (B), 5 x= normal (c), 3 x= low (D) |
IN ENGLISH (with google translate Indonesian-english)
Fitness Activities(Source: Budi, Sapto. Student Workbook physical Pedidikan Kesehatan.Ponorogo Sports: Tim MGMP Penjasorkes Ponorogo school.)1. Practice agility (Agility), is a form of exercise that requires people to move quickly and change direction swiftly. In conducting these activities should not lose his balance position. Such movements are often required in the branch oralahraga such as soccer, basketball, and others. Similarly, individual sports such as martial arts, karate, badminton, boxing, fencing, and so forth.Agilitas plays an important role. Its forms are: running back and forth, zig-zag run, run a figure eight, the motion on the floor exercise with a modified (push-ups, sit-ups, back-ups, jump squats). a practice to change the direction of motion of the body straight (Shuttle Run) 1) The aim: to train to change direction of motion of the body straight. 2) How to do: i. Running back and forth to do as much as 6-8 times as fast as possible (within 4-5 meters) ii. Each time to the point as a boundary, the runner must immediately attempt to run toward altering the direction of another point. iii. It should be noted that the distance between two points should not be too far and the number of replicates is not too much that it causes fatigue to the jogger. iv. In this exercise the note is the ability to change direction quickly on the moveStudents ran from point A to point B within 5 meters while moving the flag as many as 10 pieces, record the time taken. Match the total time to pass judgment.
b.The exercise ran turn (Zigzag) 1) The aim: to train the body to change the direction of motion of the winding 2) How to do it is: i. This exercise is done by running back and forth quickly atnara 2-3 times at some point (eg, 4-5 points) ii. Distance of any point of about two metersStudents were told to run through the pile of 10 pieces, the distance between the stake of one another 1 meter. Record the time the student earned. (Table 1, Exercise Agility)
c Exercise run a figure eight, how to do it:1) Exercise conducted by running round with a 3-5 times faster2) We ran around the corner balance is maintained by not reducing the speed3) path can be either straight lines or circles.
2. Speed training, speed is the ability to perform similar movements in a row in the shortest possible time, or in other words the ability to take a distance in the shortest possible time. Speed is not berate the whole body quickly, but could also on the movement of limbs in the shortest possible time. Forms of exercise such as running up the pace buki (up hill), ran down the hill (down hill), black-green game, and run fast from the start drift (Tabel2, mileage based on the elements of age and sex)
3. Explosive power training, the ability of a muscle or muscle group to work in explosive, which is influenced by muscle strength and reaction speed. In everyday life, this explosive power needed to move objects to another, made at a time and all of a sudden. In the field of sports, eg, disc throwing, javelin, bullets, basketball, weightlifting, or running sprints (100 meters). Explosive power training (power, strength, and endurance) to improve the overall physical condition, especially the muscular strength which is the driving force of each physical activity and may protect the athlete from possible injury. Form of muscular explosive power training, among others, up and down stairs. How to do it: learners bolted together a group, each group of 10-20 children up the stairs or hall stand, which number approximately 5-10 pieces, after the student reaches punck turn to go down stairs and motions made during the 5-8 minutes.
4. Exercise Muscle Endurance, all forms of weight training exercises can be used to train muscle endurance, which should be noted that according to the endurance limit. Reptisis force should be more than reptisi for strength training and power training, which is between 20-25 minutes. Form of resistance training include: a Weigt training, consisting of: 1) Squast barbell 2) Wirst barbell roll 3) Tricepts barbell stretc 4) Rowing barbellb Interval training consists of: 1) Slow the distance 2) Fast with short-range 3) The aerobic work 4) The test of 2.4 km 5) Run the system pyramid, ranging from a distance of 400 meters, 500 meters and 600 meters in groups. (Table 3, a test run 2.4 miles, according to Dr. Kenneth H. Copper)
5. The accuracy of exercise, is the ability to perform the movement in accordance with specified goals or targets. The accuracy of the motion will be affected by speed, strength, and agility of movement, accuracy of form of exercise, among other things: First, throw the ball toward the hole hanging tires, secondly, the students created a line carrying the ball into the back of the hand, and at a distance of 3 - 5 meter hanging car tire; third, the front row threw the ball toward the hole car tires, the motion carried by turns, doing 5-10 times.
6. Strength training, the ability of muscles to generate tension against a resistance. Muscle strength is a very important component to improve the overall physical condition, because locomotion power as any physical activity, and to protect athletes from possible injury. Every sportsman should be strong for the next exercise should also have backup power (extra strength) that can be used in emergency situations. Form of strength training on muscle 5 groups, namely:a Train a group of muscles squeeze the armb Train back extensor muscle groupc Train leg extensor muscle groupd train the shoulder muscles (pull)e Train the shoulder muscle groups (push)Various kinds of strength training, as follows:a Wirst a roll, how to do it:i. Sitting on a bench, place your forearm on the palm of the hand facing up and legs through the knees, then move the load through the tips of the fingers into the palm of the hand by bending pergelengan hands up.ii. Wrist roll movement to train the muscles of the strength of the fingers, wrists, forearms, upper arms.
b Rowing, how to do it: bend body to the waist straight and parallel to the floor, arms straight down and take the load to the chest with elbows out and line up with the load, the forehead may be rested on the table. Rowin on muscles: shoulders, arms (flexor), back (rhomboids trapetius), deltoid, posteriors, teres major, ticeps, biceps.
c Snatch, how to do it:i. Burden placed on the floor. Hold the pole with the handle approximately shoulder width apart. Then lift the iron directly on the headii. Trained muscles, especially in the leg muscles, back, shoulders, and arms.
d form of shoulder exercises encourage1) Push ups, how to do: sleep prone ditekut hands beside your chest, legs straight, then straighten your arms to lift body (repetitive movements).2) Sit-ups, how to do: sleeping on your back, legs bent, hands behind head ditekut, then tried to lift badang into a sitting position, repetitive motion3) Pull-ups, how to do: hang a single bar with both hands, then tried to lift the body upward, with bent arms (repetitive motion).(Tables, strength training)
b.The exercise ran turn (Zigzag) 1) The aim: to train the body to change the direction of motion of the winding 2) How to do it is: i. This exercise is done by running back and forth quickly atnara 2-3 times at some point (eg, 4-5 points) ii. Distance of any point of about two metersStudents were told to run through the pile of 10 pieces, the distance between the stake of one another 1 meter. Record the time the student earned. (Table 1, Exercise Agility)
| No. Code | Items Test | Keterangan Penilaian/ Score |
| 1 | Running back and forth 10 x, a distance of approximately 5 meters | Male, 30 secon= very good (A), 40 second =good (B), 50 second=normal (C), 60 second=low (D); Female, 40 secon= very good (A), 50 second =good (B), 60 second=normal (C), 70 second=low (D) |
| 2 | Zig-zag run 10 stakes, a distance of about 1meter | Male, 20 secon= very good (A), 30 second =good (B), 40 second=normal (C), 50 second=low (D);Female, 35 secon= very good (A), 45 second =good (B), 55 second=normal (C), 65 second=low (D) |
| 3 | Squast thrust 60 second | Male, 50 x= very good (A), 40 x =good (B), 30 x=normal (C), 20 x=low (D); Male, 45 x= very good (A), 35 x =good (B), 35 x=normal (C), 25 x=low (D) |
c Exercise run a figure eight, how to do it:1) Exercise conducted by running round with a 3-5 times faster2) We ran around the corner balance is maintained by not reducing the speed3) path can be either straight lines or circles.
2. Speed training, speed is the ability to perform similar movements in a row in the shortest possible time, or in other words the ability to take a distance in the shortest possible time. Speed is not berate the whole body quickly, but could also on the movement of limbs in the shortest possible time. Forms of exercise such as running up the pace buki (up hill), ran down the hill (down hill), black-green game, and run fast from the start drift (Tabel2, mileage based on the elements of age and sex)
| Kelompok unsure (Unsure Group) | Jarak (distance) | |
| Pria (Male) | Wanita (Female) | |
| 6 – 9 tahun (6-9 years old) | 30 meters | 30 meters |
| 10-12 tahun (10-12 years old) | 40 meters | 40 meters |
| 13-15 tahun (10-12 years old) | 50 meters | 50 meters |
| 16-19 tahun (16-19 years old) | 60 meters | 60 meters |
| 6-9 tahun (6-9 years old) | Score (nilai) | 10-12 tahun (10-12 years old) | ||
| Male (pria) | Female (perempuan) | Male (pria) | Female (perempuan | |
| 0,1”-5,5” | 0,1”-5,8” | 5 | 0,1”-6,3” | 0,1”-6,7” |
| 5,6”-6,1” | 5,9”-6,6” | 4 | 6,4”-6,9” | 6,8”-7,5” |
| 6,2”-6,9” | 6,7”-7,8” | 3 | 7,0”-7,7” | 7,6”-8,3” |
| 7,0”-8,6” | 7,9”-9,2” | 2 | 7,8”-8,8’ | 8,4”-9,8” |
| Ø 8,7” | Ø 9,3” | 1 | Ø 8,9” | >9,9” |
| 13-15 tahun (13-15 years old) | Score (nilai) | 16-19 tahun (12-19 years old) | ||
| Male (pria) | Female (perempuan) | Male (pria) | Female (perempuan | |
| 0,1”-6,7” | 0,1”-7,7” | 5 | 0,1”-7,2” | 0,1”-8,4” |
| 6,8”-7,6” | 7,8”-8,7” | 4 | 7,3”-8,3” | 8,5”-9,8” |
| 7,7”-8,7” | 8,8”-9,9” | 3 | 8,4”-9,6” | 9,9”-11,4” |
| 8,8”-10,3” | 10,0”-11,9” | 2 | 9,7”-11,0’ | 11,5”-13,4” |
| Ø 10,3” | Ø 12,0” | 1 | Ø 11,1” | Ø 13,5” |
4. Exercise Muscle Endurance, all forms of weight training exercises can be used to train muscle endurance, which should be noted that according to the endurance limit. Reptisis force should be more than reptisi for strength training and power training, which is between 20-25 minutes. Form of resistance training include: a Weigt training, consisting of: 1) Squast barbell 2) Wirst barbell roll 3) Tricepts barbell stretc 4) Rowing barbellb Interval training consists of: 1) Slow the distance 2) Fast with short-range 3) The aerobic work 4) The test of 2.4 km 5) Run the system pyramid, ranging from a distance of 400 meters, 500 meters and 600 meters in groups. (Table 3, a test run 2.4 miles, according to Dr. Kenneth H. Copper)
| Umur (Age) | Kategori Kesegaran (Fresh Category) | Hasil menempuh jarak (Dalam Menit)/ Total drivering distance (in minutes) | |
| Pria/ Male | Wanita/ Female | ||
| Di bawah 30 tahun (> 30 old age) | very low (Sangat Kurang) | > 18 ‘ | > 18’ 57” |
| Low (Kurang) | 14’30” – 18’ | 14’ 30”- 18’57” | |
| Normal (sedang) | 12’ 05” -14’ 30” | 12’ 30” – 15’ 39” | |
| good(baik) | 10’24”-14’30” | 10’ 59” – 13’ 20” | |
| Very good (baik sekali) | <10’17” | < 10’ 55” | |
| 30 tahun-39 tahun (30 old age-39 old age) | very low (Sangat Kurang) | Ø 18’ 57” | Ø 21’ 11” |
| Low (Kurang) | 15’ 47” – 18 57” | 17’ 18”-18’57” | |
| Normal (sedang) | 12’57” – 15’ 15” | 14’ 30”-17’ 09” | |
| good(baik) | 10’ 59”-12’51” | 11’41”-14’24” | |
| Very good (baik sekali) | <11’ 37” | <11’37” | |
| Di bawah 40 tahun-49 tahun (40 old age-49 old age) | very low (Sangat Kurang) | Ø 21’ 11” | Ø 24’ |
| Low (Kurang) | 17’ 18” – 21’ 11” | 19’ 09”- 24’ | |
| Normal (sedang) | 14’ 30” – 17’ 09” | 15’47” – 18’ 57” | |
| good(baik) | 11’ 41” – 13’ 51” | 12’30”-15’ 39” | |
| Very good (baik sekali) | < 11’ 37” | <12’25” | |
| Di 50 tahun->50 tahun (50 old age->50 old age) | very low (Sangat Kurang) | Ø 22’ 30” | Ø 21’11” |
| Low (Kurang) | 18’ 11” -22’ 30” | 17’ 18”-18’57” | |
| Normal (sedang) | 14’ 30”- 18’ | 14’ 30”-17’ 09” | |
| good(baik) | 12’ 05”- 14’24” | 11’41-14’24” | |
| Very good (baik sekali) | <12’ | <11’37 | |
5. The accuracy of exercise, is the ability to perform the movement in accordance with specified goals or targets. The accuracy of the motion will be affected by speed, strength, and agility of movement, accuracy of form of exercise, among other things: First, throw the ball toward the hole hanging tires, secondly, the students created a line carrying the ball into the back of the hand, and at a distance of 3 - 5 meter hanging car tire; third, the front row threw the ball toward the hole car tires, the motion carried by turns, doing 5-10 times.
6. Strength training, the ability of muscles to generate tension against a resistance. Muscle strength is a very important component to improve the overall physical condition, because locomotion power as any physical activity, and to protect athletes from possible injury. Every sportsman should be strong for the next exercise should also have backup power (extra strength) that can be used in emergency situations. Form of strength training on muscle 5 groups, namely:a Train a group of muscles squeeze the armb Train back extensor muscle groupc Train leg extensor muscle groupd train the shoulder muscles (pull)e Train the shoulder muscle groups (push)Various kinds of strength training, as follows:a Wirst a roll, how to do it:i. Sitting on a bench, place your forearm on the palm of the hand facing up and legs through the knees, then move the load through the tips of the fingers into the palm of the hand by bending pergelengan hands up.ii. Wrist roll movement to train the muscles of the strength of the fingers, wrists, forearms, upper arms.
b Rowing, how to do it: bend body to the waist straight and parallel to the floor, arms straight down and take the load to the chest with elbows out and line up with the load, the forehead may be rested on the table. Rowin on muscles: shoulders, arms (flexor), back (rhomboids trapetius), deltoid, posteriors, teres major, ticeps, biceps.
c Snatch, how to do it:i. Burden placed on the floor. Hold the pole with the handle approximately shoulder width apart. Then lift the iron directly on the headii. Trained muscles, especially in the leg muscles, back, shoulders, and arms.
d form of shoulder exercises encourage1) Push ups, how to do: sleep prone ditekut hands beside your chest, legs straight, then straighten your arms to lift body (repetitive movements).2) Sit-ups, how to do: sleeping on your back, legs bent, hands behind head ditekut, then tried to lift badang into a sitting position, repetitive motion3) Pull-ups, how to do: hang a single bar with both hands, then tried to lift the body upward, with bent arms (repetitive motion).(Tables, strength training)
| No. code | Items test | Keterangan/ score |
| 1 | Otot tangan (push-up) | Male, 25 x= very good (A), 20X=good (B), 15 x= normal (c), 10 x= low (D); Female, 20 x= very good (A), 15X=good (B), 10 x= normal (c), 5 x= low (D) |
| 2 | Otot punggung (back up) | Male, 20 x= very good (A), 15X=good (B), 10 x= normal (c), 5 x= low (D); female, 15 x= very good (A), 10X=good (B), 5 x= normal (c), 3 x= low (D) |
| 3 | Otot kaki (squast-jump) | Male, 55 x= very good (A), 50X=good (B), 45 x= normal (c), 40 x= low (D); female, 50 x= very good (A), 45 X=good (B), 40 x= normal (c), 30 x= low (D) |
| 4 | Otot perut (sit up) | Male, 20 x= very good (A), 15X=good (B), 10 x= normal (c), 5 x= low (D); female, 15 x= very good (A), 10X=good (B), 5 x= normal (c), 3 x= low (D) |
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