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}{\revtim \yr2015 \mo3 \dy15 \hr15 \min12 }{\version1 }}\paperw12240 \paperh15840 \margl1800 \margr1800 \margt1440 \margb1440 \gutter0 \ftnbj \aenddoc \dghspace0 \dghshow1 \dgvshow1 \jcompress1 \viewkind5 \viewscale110 \viewscale110 \splytwnine \ftnlytwnine \htmautsp \useltbaln \alntblind \lytcalctblwd \lyttblrtgr \lnbrkrule \rtlgutter \asianbrkrule \viewkind5 \pgbrdrhead1 \pgbrdrfoot1 \expshrtn {\*\fchars {\uc1 \u33 ?}{\uc1 \u41 ?}{\uc1 \u44 ?}{\uc1 \u46 ?}{\uc1 \u58 ?}{\uc1 \u59 ?}{\uc1 \u63 ?}{\uc1 \u93 ?}{\uc1 \u125 ?}{\uc1 \u168 ?}{\uc1 \u183 ?}{\uc1 \u711 ?}{\uc1 \u713 ?}{\uc1 \u8213 ?}{\uc1 \u8214 ?}{\uc1 \u8217 ?}{\uc1 \u8221 ?}{\uc1 \u8230 ?}{\uc1 \u8758 ?}{\uc1 \u12289 ?}{\uc1 \u12290 ?}{\uc1 \u12291 ?}{\uc1 \u12293 ?}{\uc1 \u12297 ?}{\uc1 \u12299 ?}{\uc1 \u12301 ?}{\uc1 \u12303 ?}{\uc1 \u12305 ?}{\uc1 \u12309 ?}{\uc1 \u12311 ?}{\uc1 \u65281 ?}{\uc1 \u65282 ?}{\uc1 \u65287 ?}{\uc1 \u65289 ?}{\uc1 \u65292 ?}{\uc1 \u65294 ?}{\uc1 \u65306 ?}{\uc1 \u65307 ?}{\uc1 \u65311 ?}{\uc1 \u65341 ?}{\uc1 \u65344 ?}{\uc1 \u65372 ?}{\uc1 \u65373 ?}{\uc1 \u65374 ?}{\uc1 \u65504 ?}}{\*\lchars {\uc1 \u40 ?}{\uc1 \u91 ?}{\uc1 \u123 ?}{\uc1 \u183 ?}{\uc1 \u8216 ?}{\uc1 \u8220 ?}{\uc1 \u12296 ?}{\uc1 \u12298 ?}{\uc1 \u12300 ?}{\uc1 \u12302 ?}{\uc1 \u12304 ?}{\uc1 \u12308 ?}{\uc1 \u12310 ?}{\uc1 \u65288 ?}{\uc1 \u65294 ?}{\uc1 \u65339 ?}{\uc1 \u65371 ?}{\uc1 \u65505 ?}{\uc1 \u65509 ?}}\fet2 {\*\ftnsep \pard \plain {\insrsid \chftnsep \par }}{\*\ftnsepc \pard \plain {\insrsid \chftnsepc \par }}{\*\aftnsep \pard \plain {\insrsid \chftnsep \par }}{\*\aftnsepc \pard \plain {\insrsid \chftnsepc \par }}\sectd \sbkpage \pgwsxn12240 \pghsxn15840 \marglsxn1800 \margrsxn1800 \margtsxn1440 \margbsxn1440 \guttersxn0 \headery720 \footery720 \pgbrdropt0 \endnhere \pard \plain \qc \li0 \ri0 \sl360 \slmult1 \nowidctlpar \adjustright \lin0 \rin0 \itap0 \fs21 \kerning2 \dbch \af1 \hich \af0 \loch \af0 {\b1 \fs24 \kerning2 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 \ul1 \ulc0 Refleksi Acara Lari Berganti-ganti}{\b1 \fs24 \kerning2 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 \ul1 \ulc0 \par }\pard \plain \qj \li0 \ri0 \sa240 \lisa0 \sl360 \slmult1 \widctlpar \aspalpha \aspnum \adjustright \lin0 \rin0 \itap0 \fs21 \kerning2 \dbch \af1 \hich \af0 \loch \af0 {\fs24 \kerning0 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 \langfe2052 \langfenp2052 \cf0 \par }\pard \plain \qj \li0 \ri0 \sa240 \lisa0 \sl360 \slmult1 \widctlpar \aspalpha \aspnum \adjustright \lin0 \rin0 \itap0 \fs21 \kerning2 \dbch \af1 \hich \af0 \loch \af0 {\fs24 \kerning0 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 \langfe2052 \langfenp2052 \cf0 Acara lari berganti-ganti seperti 4 x 100\uc1 \u160 ?meter, 4 x 200 meter dan 4 x 400 meter\uc1 \u160 ?merupakan satu acara yang memerlukan para\uc1 \u160 ?atlet sentiasa berada pada tahap kecergasan\uc1 \u160 ?\uc1 \u160 ?fizikal yang tinggi. Acara lari 4 x 100 meter ini\uc1 \u160 ?melibatkan kesemua komponen kecergasan\uc1 \u160 ?\uc1 \u160 ?fizikal iaitu kepantasan, kekuatan dan daya\uc1 \u160 ?tahan otot, daya tahan kardiovaskular, kuasa\uc1 \u160 ?tindak balas dan ketangkasan. Oleh itu, satu\uc1 \u160 ?\uc1 \u160 ?program khas harus dirancang untuk membina\uc1 \u160 ?komponen-komponen kecergasan bagi\uc1 \u160 ?menyediakan atlet menghadapi situasi pertandingan.}{\fs24 \kerning0 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 \langfe2052 \langfenp2052 \cf0 \par }\pard \plain \qj \li0 \ri0 \sa240 \lisa0 \sl360 \slmult1 \widctlpar \aspalpha \aspnum \adjustright \lin0 \rin0 \itap0 \fs21 \kerning2 \dbch \af1 \hich \af0 \loch \af0 {\fs24 \kerning0 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 \langfe2052 \langfenp2052 \cf0 \par }\pard \plain \qj \li0 \ri0 \sa240 \lisa0 \sl360 \slmult1 \widctlpar \aspalpha \aspnum \adjustright \lin0 \rin0 \itap0 \fs21 \kerning2 \dbch \af1 \hich \af0 \loch \af0 {\fs24 \kerning0 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 \langfe2052 \langfenp2052 \cf0 Sebagai acara yang mementingkan tahap kecergasan fizikal yang tinggi di mana ketangkasan, daya tahan kardiovaskular, daya tahan otot dan kepantasan adalah merupakan komponen utama bagi program latihan yang bersistematik sangat diperlukan. Program ini dibahagikan dalam beberapa fasa dan\uc1 \u160 ?pada amnya objektif\uc1 \u160 ?terbahagi kepada dua iaitu bertujuan bagi menyediakan atlet yang\uc1 \u160 ?dapat bertindak pada tahap yang optimum dengan cemerlang dalam acara lari berganti-ganti dalam pertandingan yang disertainya. Untuk mencapai tujuan ini,\uc1 \u160 ?beberapa kaedah latihan yang\uc1 \u160 ?sistematik\uc1 \u160 ?akan\uc1 \u160 ?dilaksanakan\uc1 \u160 ?dan tumpuan adalah kepada aspek-aspek sistem tenaga anaerobik, daya tahan otot, daya tahan kardiovaskular, kepantasan,\uc1 \u160 ?kekuatan\uc1 \u160 ?otot dan kosentrasi serta teknik-teknik.}{\fs24 \kerning0 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 \langfe2052 \langfenp2052 \cf0 \par }\pard \plain \qj \li0 \ri0 \sa240 \lisa0 \sl360 \slmult1 \widctlpar \aspalpha \aspnum \adjustright \lin0 \rin0 \itap0 \fs21 \kerning2 \dbch \af1 \hich \af0 \loch \af0 {\fs24 \kerning0 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 \langfe2052 \langfenp2052 \cf0 \par }\pard \plain \qj \li0 \ri0 \sa240 \lisa0 \sl360 \slmult1 \widctlpar \aspalpha \aspnum \adjustright \lin0 \rin0 \itap0 \fs21 \kerning2 \dbch \af1 \hich \af0 \loch \af0 {\fs24 \kerning0 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 \langfe2052 \langfenp2052 \cf0 Jadi, selepas membaca berita mengenai acara lari berganti-ganti, saya berpendapat bahawa pelari pertama bagi acara ini haruslah mempunyai permulaan yang baik sambil tangan memegang baton dan berkeupayaan berlari di selekoh. Selalunya pelari pertama adalah pelari kedua terbaik dalam satu pasukan. Ketiga-tiga aspek ini penting kerana dibandingkan dengan pelari lain, pelari pertama akan berlari lebih jauh bersama baton. Ia juga akan menjadi pendorong penting kepada pasukan jika pelari pertama berkemampuan berlari dengan baik. }{\fs24 \kerning0 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 \langfe2052 \langfenp2052 \cf0 \par }\pard \plain \qj \li0 \ri0 \sa240 \lisa0 \sl360 \slmult1 \widctlpar \aspalpha \aspnum \adjustright \lin0 \rin0 \itap0 \fs21 \kerning2 \dbch \af1 \hich \af0 \loch \af0 {\fs24 \kerning0 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 \langfe2052 \langfenp2052 \cf0 \par }\pard \plain \qj \li0 \ri0 \sa240 \lisa0 \sl360 \slmult1 \widctlpar \aspalpha \aspnum \adjustright \lin0 \rin0 \itap0 \fs21 \kerning2 \dbch \af1 \hich \af0 \loch \af0 {\fs24 \kerning0 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 \langfe2052 \langfenp2052 \cf0 Malah, pelari kedua hendaklah berkeupayaan berlari dengan pantas pada garisan lurus. Dia juga mestilah bijak dari segi menerima dan menghantar baton. Selalunya, jika pelari pertama membawa baton pada tangan kanan, pelari kedua hendaklah cuba menerima baton pada tangan kiri. Namun, ini bukanlah satu syarat. }{\fs24 \kerning0 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 \langfe2052 \langfenp2052 \cf0 \par }\pard \plain \qj \li0 \ri0 \sa240 \lisa0 \sl360 \slmult1 \widctlpar \aspalpha \aspnum \adjustright \lin0 \rin0 \itap0 \fs21 \kerning2 \dbch \af1 \hich \af0 \loch \af0 {\fs24 \kerning0 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 \langfe2052 \langfenp2052 \cf0 \par }\pard \plain \qj \li0 \ri0 \sa240 \lisa0 \sl360 \slmult1 \widctlpar \aspalpha \aspnum \adjustright \lin0 \rin0 \itap0 \fs21 \kerning2 \dbch \af1 \hich \af0 \loch \af0 {\fs24 \kerning0 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 \langfe2052 \langfenp2052 \cf0 Selain itu, kriteria utama bagi pelari ketiga ialah kebolehan dan berkemampuan berlari di selekoh dan menerima baton menggunakan tangan kanan jika pelari kedua memberikannya menggunakan tangan kiri, atau sebaliknya. Dari segi keupayaan, biasanya pelari ketiga terpantas dalam pasukan diletakkan sebagai pelari ketiga. Satu lagi aspek penting ialah keupayaannya berlari di selekoh. }{\fs24 \kerning0 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 \langfe2052 \langfenp2052 \cf0 \par }\pard \plain \qj \li0 \ri0 \sa240 \lisa0 \sl360 \slmult1 \widctlpar \aspalpha \aspnum \adjustright \lin0 \rin0 \itap0 \fs21 \kerning2 \dbch \af1 \hich \af0 \loch \af0 {\fs24 \kerning0 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 \langfe2052 \langfenp2052 \cf0 \par }\pard \plain \qj \li0 \ri0 \sa240 \lisa0 \sl360 \slmult1 \widctlpar \aspalpha \aspnum \adjustright \lin0 \rin0 \itap0 \fs21 \kerning2 \dbch \af1 \hich \af0 \loch \af0 {\fs24 \kerning0 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 \langfe2052 \langfenp2052 \cf0 Pelari terakhir biasanya merupakan pelari terpantas dalam satu-satu pasukan kerana pada bahunyalah terletak keputusan yang bakal dicapai oleh sesebuah pasukan lari berganti- ganti 4 x 100 meter. Pelari ini haruslah berkebolehan berlari di garisan lurus. Walaupun dari segi jarak larian sebenar, pelari terakhir ini adalah terpendek, namun daripada segi kepantasan dan kelajuan, ia amat penting.}{\fs24 \kerning0 \loch \af1 \hich \af1 \dbch \f1 \lang1033 \langnp1033 \langfe2052 \langfenp2052 \cf0 \line }{\fs24 \kerning0 \loch \af1 \hich \af1 \dbch \f1 \lang1033 \langnp1033 \langfe2052 \langfenp2052 \cf0 \par }\pard \plain \qj \li0 \ri0 \sa240 \lisa0 \sl360 \slmult1 \widctlpar \aspalpha \aspnum \adjustright \lin0 \rin0 \itap0 \fs21 \kerning2 \dbch \af1 \hich \af0 \loch \af0 {\fs24 \kerning0 \loch \af1 \hich \af1 \dbch \f1 \lang1033 \langnp1033 \langfe2052 \langfenp2052 \cf0 \par }\pard \plain \qj \li0 \ri0 \sa240 \lisa0 \sl360 \slmult1 \widctlpar \aspalpha \aspnum \adjustright \lin0 \rin0 \itap0 \fs21 \kerning2 \dbch \af1 \hich \af0 \loch \af0 {\fs24 \kerning0 \loch \af1 \hich \af1 \dbch \f1 \lang1033 \langnp1033 \langfe2052 \langfenp2052 \cf0 \par }\pard \plain \qc \li0 \ri0 \sl360 \slmult1 \nowidctlpar \adjustright \lin0 \rin0 \itap0 \fs21 \kerning2 \dbch \af1 \hich \af0 \loch \af0 {\b1 \fs24 \kerning2 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 \ul1 \ulc0 Refleksi Acara Lari Berpagar}{\b1 \fs24 \kerning2 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 \ul1 \ulc0 \par }\pard \plain \qj \li0 \ri0 \sl360 \slmult1 \nowidctlpar \adjustright \lin0 \rin0 \itap0 \fs21 \kerning2 \dbch \af1 \hich \af0 \loch \af0 {\fs24 \kerning2 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 \ulc0 \par }\pard \plain \qj \li0 \ri0 \sl360 \slmult1 \widctlpar \aspalpha \aspnum \adjustright \lin0 \rin0 \itap0 \fs21 \kerning2 \dbch \af1 \hich \af0 \loch \af0 {\fs24 \kerning0 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 \langfe2052 \langfenp2052 \cf0 Berita atlet negara China Liu Xiang bersaing dengan Terrence dalam acara 110 meter lari berpagar pada Kejohanan Olahraga Grand Prix Shanghai pada 8 Mac 2015 (Ahad). }{\fs24 \kerning2 \dbch \af1 \hich \af5 \loch \f5 Acara lari berpagar adalah acara balapan yang menarik dan diminati ramai. Acara ini juga merupakan acara lari pecut tetapi menggunakan pagar sebagai halangan. Atlet seharusnya memiliki kepantasan berlari disertai dengan kebolehan melepasi pagar-pagar dengan lancar dan berkesan dalam masa yang paling minimum di udara. Kelancaran berlari semasa berada di antara pagar-pagar yang terentang dan sewaktu melepasi pagar-pagar tersebut merupakan k}{\fs24 \kerning2 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 e}{\fs24 \kerning2 \dbch \af1 \hich \af5 \loch \f5 perluan utama bagi peserta untuk berjaya dalam sesuatu perlumbaan. Kelancaran pergerakan ini disebut ritma. Atlet perlu mempunyai fleksibiliti yan}{\fs24 \kerning2 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 g}{\fs24 \kerning2 \dbch \af1 \hich \af5 \loch \f5 ting}{\fs24 \kerning2 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 g}{\fs24 \kerning2 \dbch \af1 \hich \af5 \loch \f5 i supaya dapat mengkoordinasikan pergerakan tangan dan kaki agar dapat menghasilkan larian yang lancar.}{\fs24 \kerning2 \dbch \af1 \hich \af5 \loch \f5 \par }\pard \plain \qj \li0 \ri0 \sl360 \slmult1 \widctlpar \aspalpha \aspnum \adjustright \lin0 \rin0 \itap0 \fs21 \kerning2 \dbch \af1 \hich \af0 \loch \af0 {\fs24 \kerning2 \dbch \af1 \hich \af5 \loch \f5 \par }\pard \plain \qj \li0 \ri0 \sl360 \slmult1 \widctlpar \aspalpha \aspnum \adjustright \lin0 \rin0 \itap0 \fs21 \kerning2 \dbch \af1 \hich \af0 \loch \af0 {\fs24 \kerning2 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 Walaupun demikian, j}{\fs24 \kerning0 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 \langfe2052 \langfenp2052 \cf0 aguh lari berpagar negara China, Liu Xiang mengakui dia masih memerlukan masa sekurang-kurang enam bulan untuk kembali berada pada prestasi terbaik. }{\fs24 \kerning2 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 Acara lari berpagar merupakan acara pecut yang mempunyai halangan dan disusun dengan rapinya di atas trek. Dalam acara ini, terdapat lari pecut berhalangan dan lari berhalangan panjang. Standard perlumbaan bagi acara pecut berpagar untuk lelaki adalah 110 meter dan 100 meter bagi perempuan.}{\fs24 \kerning2 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 \par }\pard \plain \qj \li0 \ri0 \sl360 \slmult1 \widctlpar \aspalpha \aspnum \adjustright \lin0 \rin0 \itap0 \fs21 \kerning2 \dbch \af1 \hich \af0 \loch \af0 {\fs24 \kerning2 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 \par }\pard \plain \qj \li0 \ri0 \sl360 \slmult1 \widctlpar \aspalpha \aspnum \adjustright \lin0 \rin0 \itap0 \fs21 \kerning2 \dbch \af1 \hich \af0 \loch \af0 {\fs24 \kerning2 \dbch \af1 \hich \af5 \loch \f5 \lang1033 \langnp1033 \par }\pard \plain \qj \li0 \ri0 \sa240 \lisa0 \sl360 \slmult1 \widctlpar \aspalpha \aspnum \adjustright \lin0 \rin0 \itap0 \fs21 \kerning2 \dbch \af1 \hich \af0 \loch \af0 {\field {\*\fldinst {\fs21 \kerning2 \dbch \af1 \hich \af0 \loch \af0 }{\fs24 \kerning2 \loch \af1 \hich \af1 \dbch \f1 INCLUDEPICTURE \\d 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