PENGERTIAN
• OLAH RAGA ?
• FAAL OLAH RAGA ?
• ADAPTASI FISIOLOGIS TERHADAP OLAH RAGA?
SEKOLAH TINGGI ILMU KESEHATAN KOTA SUKABUMI
Program Study S1 Keperawatan
https://stikeskotasukabumi.wordpress.com
ADAPTASI FISIOLOGIS AKIBAT OLAH RAGA
• ADAPTASI AKUT , SAAT BEROLAH RAGA
KERJA : SISTEM SARAF DAN HORMON
UNTUK MENGATUR KERJA OTOT, JANTUNG
DAN PERNAFASAN SELAMA BEROLAH RAGA
• ADAPTASI JANGKA PANJANG = SEBAGAI RESPON JANGKA PANJANG DARI OLAH RAGA ( EFEK YANG DI INGINKAN OLEH SEMUA ORANG AGAR SEHAT ATAU DAYA ADAPTASI TINGGI SAAT DIPERLUKAN
KEBUTUHAN ENERGI SAAT OR
PEMBENTUKAN ENERGI :
ANAEROB : A) SISTEM ALAKTASID ( SISTEM FOSFAGEN = SISTEM ATP-PC) : ATP (ADENOSIN
TRI FOSFAT) ATP UNTUK 1 – 2 DETIK
KP (KREATIN FOSFAT) : CREATINE + ATPATP UNTUK 6 – 8 DETIK
B) SISTEM ASAM LAKTAT GLIKOLISIS (GLUKOSA) + ADP + Pi = ATP + ASAM LAKTATATP DAPAT DIGUNAKAN UNTUK 45 – 120 DETIK
AEROB :GLUKOSA/ASAM LEMAK + Pi + ADP + O2 = CO2 + H2O + ATPATP YANG DIPAKE UNTUK AKTIFITAS LEBIH LAMA
• LARI 100 METER ATAU OLAH RAGA YANG BERLANGSUNG SECARA SINGKAT LAINYA SEPERTI ANGKAT BESI MENGGUNAKAN ENERGI SIMPANAN ATP DAN CP.
• SEMUA OLAH RAGA MEMERLUKAN CADANGAN FOSFAT, APABILA CADANGAN HABIS MAKA DIPERGUNAKAN SUMBER NERGI LAIN SEPERTI SIMPANAN KARBOHIDRAT, LEMAK DAN PROTEIN
• ASAM LAKTAT PADA ORANG TERLATIH DENGAN TDK AKAN; YANG TDK TERLATIH MULAI MENINGKAT PADA 50% VO2 MAX SEDANG YANG TERLATIH BARU MUNCUL 80 % SAMPAI DENGAN 90% ============TDK TERLATIH CEPET CAPEK
ADAPTASI TERHADAP SISTEM TUBUH
• KONSUMSI O2 MENINGKAT
• VENTILASI PARU : DARI 1 L/MNT MENJADI 100 L/MNT
• TIDAL VOLUME MENINGKAT : 0.5/MNT MENJADI 2.5 SD 3,0/ MNT
• RR DR 12 – 16 /MENIT MENJADI 40 – 50 KALI/MENIT
CARDIOVASKULER
• C O MENINGKAT S/D 60% KAPASITAS KERJA MAKSIMAL INDIVIDU DIAKIBATKAN OLEH :
- PENINGK HEART RATE - STROKE VOLUME
HR MENINGKAT SEJALAN DENGAN BERATNYA OLAH RAGA , SETIAP PENINGKATAN BERAT OLAH RAGA AKAN MENINGKATKAN DENYUT JANTUNG, SAMPAI DENGAN SUATU PENINGKATAN BEBAN TDK MENYEBABKAN PENINGKATAN DENYUT JANTUNG. ORANG TERLATIH DJ NYA TDK CEPAT NAIK ------------ DENYUT EFEKTIF , CO MEINGKAT
ALIRAN DARAH
• ADANYA VASODILATASI DAN VASOKONTRIKSI AKAN MENGATUR ALIRAN DARAH YANG MENGALIR KE JARINGAN DAN KEMBALI KE JANTUNG
• TEKANAN DARAH : TEKANAN SISTOLIK MENINGKAT TAJAM, BS SAMPAI 200 mm Hg SEDANGKAN DIASTOL RELATIF LEBIH SEDIKIT MENINGKATNYA
• HEMATOLOGI
TERJADI HEMOKONSENTRASI S/D 20 –25%
pH AKAN TERJADI PENURUNAN ---KOMPENSASI
- CAIRAN TUBUH : HEMOKONSENTRASI
- SUHU TUBUH :
KELELAHAN SAAT OR
• ENERGI CADANGAN <<
• PENINGKATAN ASAM LAKTAT
• GANGGUAN HOMEOSTATIS : OSMOLARITAS PLASMA, VOLUME PLASMA, pH CAIRAN TUBUH, PENURUNAN ELEKTROLIT,
• GANGGUAN NEUROMUSKULER
• SUHU TERLALU PANAS ( LING YANG PANAS)
• KELEMBABAN UDARA TINGGI
ADAPTASI FISIOLOGIS YANG KRONIS
• TERJADI SECARA LAMBAT AKIBAT LATIHAN SECARA TERATUR
• ENDOKRIN :
• SISTEM PERNAFASAN
• SISTEM MUSKULOSKELETAL
• SISTEM CARDIOVASKULER
• KUALITAS HIDUP SECARA KESELURUHAN
PROGRAM OLAH RAGA
• JENIS OLAH RAGA
• LAMA LATIHAN
• FREKUENSI LATIHAN
• INTENSITAS LATIHAN / BERAT LATIHAN
JENIS OLAH RAGA
YANG SEHAT ADALAH YANG BS MENINGKATKAN KEBUGARAN JASMANI KHUSUSNYA JANTUNG PARU ……………..> AEROBIK
CIRI CIRI OR AEROBIK :1. MENGAKTIFKAN OTOT-OTOT TUBUH MAKSIMAL 40%
ATAU LEBIH2. MENGAKTIFKAN OTOT-OTO SECARA SERENTAK/
SIMULTAN3. OR TSB DILAKUKAN SECARA KONTINU DENGAN WAKTU
SEKITAR 30 – 60 MENIT
JALAN, JOGGING, LARI, BERENANG, SEPEDA,
• LAMA LATIHAN : 30 – 60 MENIT
• FREKUENSI LATIHAN : MINIMAL 3 KALI SEMINGGU, MAKSIMAL 5 KALI PER MINGGU
• INTENSITAS LATIHAN :
D2U =
D2 = DENYUT NADI 200 U = UMUR
NADI LAT MAKSIMAL (D2U)
NADI LAT OPTIMAL : D2U – 10
NADI LATIHAN MINIMAL ¾ D2U
DOSIS /NADI LATIHAN : ANTARA NADI NADI OPTIMUM DAN NADI MINIMUM
CONTOH ORANG UMUR 30 TAHUN ?
OLAH RAGA / LATIHAN
• PEMANASAN (WARMING UP)
• LATIHAN POKOK SESUAI DOSIS
• PENDINGINAN (COOLING DOWN)
MANFAAT PEMANASAN ?
PEMANASAN 5 – 10 MENIT SD DENYUT NADI MENINGKAT SD 10%
KONTRAINDIKASI OR
• DECOMP
• IMA
• UNSTABLE ANGINA
• EMBOLI PARU
• TROMBOPLEBITIS
• STENOSIS AORTA
• ARITMIA YANG SERIUS
Adaptations To Aerobic Training
• Increase size of ST muscles• FTb fibers take on FTa characteristics• Increase capillary density• Increase myoglobin up to 75%• Increase size and number of mitochondria• Increase enzyme activity• Muscles store more glycogen• Muscles store more triglyceride• Glycogen sparing effect
Training The Aerobic System
• Frequency– 3 - 5 days a week– 700 - 900 Kcal a day, no more
• Intensity– 50 - 85% of VO2 max or (HRR)– intervals with short rest periods– continuous training has advantage
• Time– volume of training stresses energy levels for
adaptation
• Specificity
Adaptations To Anaerobic Training
• Increased ATP-PCr use (5s)
• Increased strength
• Increased enzyme activity (30s)
• Efficiency of movement
• Increased aerobic capacity which decreases lactic acid
• Increased buffering of lactic acid which decreases fatigue
ACSM Strength Guidelines• Frequency = 2-3 days/week• Intensity
– 85% of max for strength– 75% of max for muscular power + (method)– 50% - 65% of max for muscular endurance
• Time = – 30 - 90 sec. per set / 8 - 12 reps per set– work to rest ratio 1:4
• Specificity = resistance type
Energy
• Energy is the capacity to perform work
• Energy can come from a number of different forms– Chemical
– Electrical
– Electromagnetic
– Thermal
– Mechanical
– Nuclear
Energy Sources
• The energy in food moleculear bonds is chemically released within our cells then stored in the form of ATP bonds.
• The formation of ATP provides the cells with a high-energy compound for storing and conserving energy.
Carhohydrates• Come in many kinds of foods.
• Are converted to glucose, a monosacharide (one-unit sugar) and transported by the blood to all body tissues.
• One gram yields about 4 kcal.
• Are stored as glycogen in your muscles (cytoplasm) and liver (up to 2,000 kcal)
• Without adequate carbohydrate intake, the muscles and liver stores can be depleted very quickly.
Fat• Comes in many foods
• Broken down into free fatty acids which can be used to form ATP.
• A gram of fat yields about 9 kcal.
• Fat provides a sizable amount of energy (70,000 kcal) during prolonged, less intense exercise.
• Fat is stored intramuscularly or subcutaneously
Protein
• Can only supply up to 5% to 10% of the energy needed to sustain prolonged exercise
• Amino acids are broken down into glucose (gluconeogenesis).
• A gram of protein yields about 4 kcal.
Bioenergetics: ATP Production
• By the ATP-PCr system – anaerobic – simplest energy system– 1 mole PCr = 1 mole of ATP– 1 ATP = 7.6 kcal
• By the glycolytic system – anaerobic – 1mole glycogen = 3moles of ATP
• By the oxidative system – aerobic – energy yield = 39 moles of ATP
ATP-PCr System
• The simplest of the energy systems
• Energy released by the break-down of Creatine Phosphate (PCr), facilitated by the enzyme creatine kinase (CK), rebuilds ATP from ADP.
• This process is rapid
• Does not require oxygen (O2) and is therefore anaerobic.
• Can only sustain maximum muscle work for 3-15 seconds.
The Glycolytic System• Involves the breakdown (lysis) of glucose
via special glycolytic enzymes.
• Glucose accounts for about 99% of all sugars circulating in the blood.
• Glucose comes from the digestion of carbohydrates and the breakdown of glycogen during glycogenolysis.
• Glycogen is synthesized from glucose during glycogenisis.
The Glycolytic System
• Glucose and glycogen needs to be converted to glucose-6-phosphate before it can be used for energy. For glucose this process takes 1 ATP.
• Glycolysis ultimately produces pyruvic acid which is then converted to lactic acid in the absence of oxygen.
• Gycolysis requires 12 enzymatic reactions to form lactic acid which occur within the cells cytoplasm
The Glycolytic System
• 1 glycogen = 3 ATP
• 1 glucose = 2 ATP
• Causes lactic acid accumulation in the muscles
– This acidification discourages glycolysis
– Decreases the muscle fibers’ calcium binding capacity and therefore impedes muscle contraction.
The Oxidative System (Carbohydrate)• Glycolysis:
– pyruvic acid is oxidized into acetyl coenzyme A – 2 or 3 ATP are formed
• Krebs Cycle:– acetyl CoA = (2ATP + H + C) – H accepted by NAD & FAD
• Electron Transport Chain: – the splitting of H electrons and protons provides energy
to perform oxidative phosphorylation– (ADP+P=ATP) + H2O + CO2– glycogen = 39 moles of ATP
The Oxidative System (Carbohydrate)
• Cellular Respiration: energy production in the presence of oxygen.
• Occurs in the mitochondria adjacent to the myofibrils and within the sarcoplasm.
• High energy yields (39 ATP) which are used during aerobic events.
The Oxidative System (Fat)
• Lipolysis: Triglycerides are broken down into glycerol and fatty acids by lipases.
• Beta Oxidation: fatty acids are broken down into units of acetic acid and converted to acetyl- CoA
• Krebs Cycle:
• Electron Transport Chain:1mole of palmitic acid = 129 moles of ATP
Protein Metabolism
• Gluconeogenesis: some amino acids can be converted into glucose, pyruvate acid, or
acetyl CoA
• ATP is spent in this process
• Biproducts include other amino acids or nitrogen which is excreted in urine.
• Energy from protein metabolism is ignored
The Oxidative Capacity of Muscle• Enzyme Activity• Muscle Fiber Types
– slow twitch (type 1)• Greater oxidative capacity
– fast twitch A (type 2a)– fast twitch B (type 2b)
• Endurance Training– enhances mitochondria density– enhances enzymes for B oxidation
• Cardiovascular Function– improved rate/depth of respiration– increased gas exchange & H.R.– Max VO2
Causes of Fatigue• Decreased Energy
– ATP-PCr• Phosphocreatine depletion• warm-up & pacing decreases fatigue• “hitting the wall” = no energy
– glycolysis• Glycogen depletion in used muscles• depletion in certain muscle fiber types• depletion of blood glucose
– oxidation• a lack of O2 increases lactic acid
– bicarbonate & cool down
• a causitive factor of muscle strains
• Accumulation of Metabolic Bi-products (acidosis).
Causes of Fatigue• Neuromoscular Fatigue
– decreased nerve transmission• Depleted acetyl Co A
• Sarcolemma membrane threshold might increase
• Decreased potassium needed for nerve transmission along the sarcolemma
• Calcium rentention within the sarcoplasmic reticulum.
– fatigue may be psychological and therefore terminate exercise before the muscles are physiologically exhausted• verbal encouragement
• fight or flight mechanism
• perceived discomfort preceeds muscle physiological limitations
• Delayed Onset Muscle Soreness