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