|
UPSI Digital Repository (UDRep)
|
|
| ||||||||||||||||||||
| Abstract : Universiti Pendidikan Sultan Idris |
| Kajian ini dijalankan untuk melIhat kesan bilangan set yang dilakukan ketika sesi latihan bebanan ke
atas prestasi fizikal, komposisi badan dan seni bina otot dalam kalngan wanita. Empat puluh lima
wanita akan direkrut menjadi peserta kajian dan akan dibahagikan kepada tiga kumpulan; i) satu set,
ii) tiga set dan iii) kumpulan kawalan. Prestasi fizikal (kekuatan, kuasa, daya tahan otot) dan
komposisi badan diambil sebelum dan selepas enam minggu intervensi latihan. Analisis menunjukkan
kedua-dua kumpulan kumpulan satu set dan tiga set berjaya meningkatkan kekuatan dan daya tahan
otot pada ujian pasca. Kumpulan tiga set ditunjuk mempamer peningkatan lebih tinggi berbanding
kumpulan satu set. Untuk pemboleh ubah komposisi badan, hanya kumpulan tiga set berjaya
menurunkan peratusan lemak pada ujian pasca. Kesimpulannya, melakukan tiga set didapati lebih
berkesan dalam meningkatkan prestasi fizikal dan menurunkan peratusan lemak tubuh. Para jurulatih
dan atlet dicadang menerapkan latihan bebanan melebihi satu set untuk kesan yang lebih optimum. |
| References |
Adnan, M. A., Kadir, Z. A., Yusof, S. M., Mazaulan, M., & Mohamed, M. A. A. R. (2014). Single versus two sets of resistance training on muscular endurance, strength and fat percentages among recreationally trained men. Paper presented at the Proceedings of the International Colloquium on Sports Science, Exercise, Engineering and Technology 2014 (ICoSSEET 2014).
Baechle, T. R., & Earle, R. W. (2008). Essentials of strength training and conditioning: Human kinetics.
Carpinelli, R. (2017). A critical analysis of the national strength and conditioning association’s opinion that free weights are superior to machines for increasing muscular strength and power. Med Sportiva Pract, 18, 21-39.
Carpinelli, R. N. (2009). Challenging the American College of Sports Medicine 2009 position stand on resistance training. Med Sport, 13(2), 131-137.
Faigenbaum, A. D., Lloyd, R. S., MacDonald, J., & Myer, G. D. (2016). Citius, Altius, Fortius: beneficial effects of resistance training for young athletes: narrative review. Br J Sports Med, 50(1), 3-7.
Fleck, S. J., & Kraemer, W. (2014). Designing resistance training programs, 4E: Human Kinetics.
Haff, G. G., & Triplett, N. T. (2015). Essentials of strength training and conditioning 4th edition: Human kinetics.
Jones, A. A. (1970). Nautilus training principles: Arthur Jones Productions.
Kadir, Z. A., Nadzalan, A. M., Yusof, S. M., Aiman, S., & Shapie, M. N. M. (2014). Single-versus three-set resistance training on strength and power among untrained men. Paper presented at the Proceedings of the International Colloquium on Sports Science, Exercise, Engineering and Technology 2014 (ICoSSEET 2014).
Krieger, J. W. (2010). Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis. The Journal of Strength & Conditioning Research, 24(4), 1150-1159.
Radaelli, R., Fleck, S. J., Leite, T., Leite, R. D., Pinto, R. S., Fernandes, L., & Simão, R. (2015). Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy. The Journal of Strength & Conditioning Research, 29(5), 1349-1358.
Schoenfeld, B. J., Peterson, M. D., Ogborn, D., Contreras, B., & Sonmez, G. T. (2015). Effects of low-vs. high-load resistance training on muscle strength and hypertrophy in well-trained men. The Journal of Strength & Conditioning Research, 29(10), 2954-2963.
Schoenfeld, B. J., Wilson, J. M., Lowery, R. P., & Krieger, J. W. (2016). Muscular adaptations in low-versus high-load resistance training: A meta-analysis. European journal of sport science, 16(1), 1-10.
Smith, D., & Bruce-Low, S. (2004). STRENGTH TRAINING METHODS AND THE WORK OF ARTHUR JONES. Journal of Exercise Physiology Online, 7(6).
Westcott, W. (2009). ACSM strength training guidelines: Role in body composition and health enhancement. ACSM's Health & Fitness Journal, 13(4), 14-22. |
| This material may be protected under Copyright Act which governs the making of photocopies or reproductions of copyrighted materials. You may use the digitized material for private study, scholarship, or research. |