Regeneration – Facilitating Recovery A biological process from which healthy players benefit after exertion Hard physical work is followed by two processes 1. Recovery Process The re establishment of the ability of all finctional system under stress, to function fully 2. Adaptive proses Morphological re-organisation of those funcyional system Regenerasi - Memfasilitasi Pemulihan Sebuah proses biologis dari manfaat pemain yang sehat setelah pengerahan tenaga Pekerjaan fisik yang keras diikuti oleh dua proses, yaitu 1. Proses Pemulihan Pembentukan kembali kemampuan semua sistem fungsional yang berada di bawah tekanan, berfungsi sepenuhnya. 2. Proses Adaptif (penyesuaian) Penyusunan kembali morfologi dari sistem fungsional
For any training to be effective it is essential that both training and recovery proceses be adequately accommodated and that training be synchornised with energy agar pelatihan menjadi efektif, sangat penting bahwa kedua proses pelatihan dan pemulihan disediakan secara memadai dan pelatihan tersebut di sesuaikan dengan tenaga yang ada As work load increases, so does the time adaption and recovery. beban kerja meningkat, demikian juga dengan waktu adaptasi dan pemulihan. RAPID RECOVERY WOULD i. ii.
iii.
Enable the athlete to willingly and fully participate in other important activities after training Enable an athlete load – tolerance, partyculary frequency of work, to he advanced and athlete could make more rapid progress whilist training under full load. No new work should be introduced before most important functional system (energy muscular, nervous, circulorespiratory) associated with work have recovered.
iv.
New work has to be at least equal to the work that preceded it.
Penyembuhan cepat i. ii.
iii.
iv.
Memperbolehkan atlet dengan senang hati dan berpastisipasi penuh dalam kegiatan penting lainnya setelah pelatihan Memperbolehkan beban atlet - toleransi, frekuensi dari latihan , untuk atlet ke tingkat yang lebih tinggi dan atlet bisa membuat kemajuan lebih cepat selagi pelatihan bawah dalam beban penuh. Tidak ada pelatihan baru yang boleh diperkenalkan sebelum sistem fungsional yang paling penting (otot energi, saraf) berkaitan dengan kegiatan yang telah pulih. Pelatihan yang baru setidaknya harus sama dengan pekerjaan yang dilakukan sebelumnya.
IF recovery time is insufficient i. ii.
Fatigue will increase and work processes will be interrupted and prevented from developing Levels of performance may even decline and athletes become more susceptible
JIKA waktu pemulihan tidak cukup i. ii.
Kelelahan akan meningkat dan proses pelatihan akan terganggu dan dapat dicegah melalui pembinaan Tingkat pelatihan bahkan bisa jadi menurun dan atlet menjadi lebih rentan
The time required for the body to recover sets a limit to the rate at which training can progress. Waktu yang diperlukan bagi tubuh untuk memulihkan dan menetapkan batas untuk menilai di mana pelatihan dapat berkembang. AIM OF REGENERATION -
Accelerate a players’s recovery as quickly as possible Remove cause of fatigue from body. Renew functional abilities that have been temporarily impaired.
TUJUAN REGENERASI - Mempercepat pemain pulih secepat mungkin - menghilangkan penyebab kelelahan dari tubuh. - memperbarui kemampuan fungsional yang lemah sementara.
Rates of recovery of systems
To accelerate recovery, atemps must be directed at the system requiring more time to recover; this varies with intensity of traning load . Kadar pemulihan sistem Untuk mempercepat pemulihan, upaya harus diarahkan pada sistem yang membutuhkan lebih banyak waktu untuk pulih; ini bervariasi dengan intensitas beban latihan. Biochemical research had shown that rates of recovery in muscle content, of various substances (glycogen, protein, nitrogen) varies with the intensity and other characteristic of training load. The time required for different functional system to recover , varies as does the time for replenishment of the different biochemical substance e.g replenishment of glycogen stores is quicker than mending of protein deficiencies Penelitian biokimia telah menunjukkan bahwa tingkat pemulihan dalam isi otot, berbagai zat (glikogen, protein, nitrogen) bervariasi dengan intensitas dan karakteristik lain dari beban latihan.
Waktu yang diperlukan untuk sistem fungsional yang berbeda untuk memulihkan, bervariasi seperti halnya waktu untuk pengisian bahan biokimia yang berbeda
misalnya penambahan cadangan glikogen lebih cepat daripada memperbaiki kekurangan protein connective tissues (tendons,facial) and supportive tissues (ligament, bone) usually take longer to recover than heart /circulatory system and methabolic system. By the large, ability to recover occurs as a natural result of improved performance and load tolerance-achieved trough training. High level athletes needs to concentrate on recuperation of general on muscular system. Diferrent activity determines which local muscle groups are fatigued, which every energy system is trained and to what extent, the neurological system is stressed. Based on those variation, different means of restoration need to be applied. jaringan ikat (tendon, wajah) dan jaringan yang mendukung (ligamen, tulang) biasanya memakan waktu lebih lama untuk pulih dibandingkan jantung / sistem peredaran darah dan sistem metabolisme.
Oleh besar, kemampuan untuk memulihkan terjadi karena hasil alami dari peningkatan kinerja dan beban toleransi- yang dicapai melalui pelatihan. Atlet professional perlu berkonsentrasi pada penyembuhan umum pada bagian sistem otot. aktifitas yang berbeda menetukan mana kelompok otot lokal yang lelah, dimana setiap sistem energi dilatih dan sampai sejauh mana, sistem saraf dapat ditekankan. Berdasarkan variasi tersebut, berbagai cara pemulihan perlu diterapkan. Overtraining When an athlete’s total work load exceeds his performance capability and his work capacity – the result is overtraining. Persistent overtraining causes progressive worsening of fatigue – when the athlete is leaned the opportunity to fully recover his capability to perform to capacity before resuming training. This result in a progressive worsening of performance until the causes of overtraining are removed. OVER TRAINING (Overtraining merupakan keadaan dimana tubuh terlalu lelah untuk melakukan recovery atau pemulihan, biasanya dikarenakan latihan yang melebihi kapasitas dan kemampuan) Ketika jumlah beban kerja seorang atlet melebihi kemampuan kinerja dan kapasitas LATIHANNYA - hasilnya adalah overtraining. overtraining yang berkepanjangan dapat menyebabkan kelelahan secara terus menerus, ketika atlet kurus merupakan kesempatan untuk melakukan pemulihan secara menyeluruh untuk menunjukan kemampuannya kembali sebelum melanjutkan pelatihan
CAUSES OVERTRAINING 1. Errors in training method Rate of workload (progression to rapid) Poor planning, workload excess 2. Incorrect training behavior – too rapid volume increase, excessive volume 3. Life-style incompatible with training 4. Psychological, physical problems outside training – tension in relationships 5. Improper nutrition, sleep, rest 6. When numerous, consecutive training bouts are too intense with respect to load, volume PENYEBAB overtraining 1. Kesalahan dalam metode pelatihan
• Tingkat beban kerja (pengembangan menjadi cepat) • Perencanaan yang buruk, beban kerja berlebih 2. perilaku pelatihan yang Salah - peningkatan volume yang terlalu cepat, volume yang berlebihan 3. gaya hidup yang bertentangan dengan pelatihan 4. Psikologis, masalah fisik diluar pelatihan - ketegangan dalam suatu hubungan 5. nutrisi yang salah, tidur, istirahat 6. Ketika banyak sekali pelatihan secara berturut-turut yang terlalu intens yang berhubungan dengan beban dan volume. Important that coaches know as much as possible about the individual background responsibilities and are therefore able to co-ordinate training Penting bahwa pelatih mengetahui sebanyak mungkin tentang latar belakang tanggung jawab individu dan oleh sebab itu mampu untuk mengkoordinasikan pelatihan RECOGNISING OVER-TRAINING Must distinguish between normal fatigue symptoms (which fade quickly) are real overtraining symptoms (last longer). E.g occasional sleep loss after hard training can be a associated with exceptional overloading in training, but imsomnia may result from over training. Mengenali overtraning harus membedakan antara gejala kelelahan normal ( yang cepat memudar) dan gejala overtraining yang sebenarnya (lebih lama). misalnya kurangnya tidur setelah latihan berat bisa dikarenakan terlalu banyak latihan, tetapi susah tidur / insomnia merupakan hasil dari overtraining. The initial stage of overtraining is indicated by a number of psychological reactions.
Negative attitude Lowered powers of concretation Increasing irritability – sensitivity to criticism Persistent insomnia Lack of appetite
Tahap awal dari overtraining ditunjukkan oleh sejumlah reaksi psikologis. • Sikap Negatif
• menurunnya konsentrasi • Meningkatkan emosi - kepekaan terhadap kritik • Insomnia yang terus menerus • Kurangnya nafsu makan If these symptoms are ignored, it leads to disturbances in the co-ordination of movements and a decline in fitness and increased possibility of injury. Jika gejala ini diabaikan, itu mengarah ke gangguan koordinasi gerakan dan penurunan kebugaran dan meningkatkan kemungkinan cedera. Performance level drops and the athletes condition become worse
Errors – technical and tactical are committed Disturbance in flow and rhythm of movements A lower endurance, speed, strength and a need for more rest A fear of competition Easily demoralized nd tendency to give up competition
Penurunan derajat kinerja dan kondisi atlet memburuk
• Kesalahan - teknis dan taktis berkomitmen • Gangguan aliran dan irama gerakan • daya tahan yang rendah, kecepatan, kekuatan dan kebutuhan untuk lebih banyak istirahat • Ketakutan kompetisi • Mudah kehilangan semangat dan kecenderungan untuk menyerah dari kompetisi
Eliminating the consequences of overtraining i. ii. iii. iv. v.
Reduction in amont of work immediately Use of methods of promote recovery E.g active recreation, massage, baths, food rich in vitamins, reduced protein consumption. Discontinue competition Absolute rest may cause further disturbance (acute syndromeof relief)
Menghilangkan konsekuensi dari overtraining i. Pengurangan jumlah pekerjaan scepat mungkin
ii. Penggunaan metode meningkatkan pemulihan iii. Misalnya hiburan aktif, pijat, mandi, makanan kaya vitamin, mengurangi konsumsi protein. iv. menghentikan kompetisi Upon the resumption of training, once the symptoms have faded, first the volume then intensivity of training training should be increased. It is essential that signs of over – training be recognized as soon as possible and eliminated. Consequently there must be close co-operation between coach, players physician and dielician. Training plan, structure of training i.e relationship between volume, intensity, method and cycles should be modified. Chage of training environment – to aqict region. Avoidance of intense sun, light or sun-ray treatmen from a lamp. Setelah pelatihan dimulai kembali, sekali gejala telah memudar, pertama- tama volume dan intensitas pelatihan harus ditingkatkan.
itu merupakan tanda tanda penting - pelatihan harus di lakukan sesegera mungkin dan dieliminasi. Akibatnya harus ada kerjasama yang erat antara pelatih, pemain, dokter dan ahli gizi.
Rencana pelatihan, struktur pelatihan yaitu hubungan antara volume, intensitas, metode dan siklus harus diubah. perubahan suasana pelatihan Menghindari intensitas terkena matahari, cahaya atau matahari-ray pengobatan dari lampu. FACILITATING RECOVERY Now that increased demands are being made on sportsmen by training and competition, there is a growing need to improved recovery rates. RECOVERY, REGENERATION HOW? MEMFASILITASI pemulihan Sekarang peningkatan permintaan sedang dilakukan pada olahragawan dengan pelatihan dan kompetisi, ada perkembangan yang dibutuhkan untuk memperbaiki derajat pemulihan PEMULIHAN, REGENERASI BAGAIMANA?
1. Recovery, enchancement through better understanding a. Players attitudes towards training is important.he must know the objective and tasks in training b. He must physically and mentally prepare himself for training c. Organization of training phases and sessions must be selective – load, phases , intervals, active means of recovery. d. Possible change in the variety of content of training – exercise, content, load. 1. Pemulihan, peningkatan melalui pemahaman yang lebih baik a. sikap pemain terhadap pelatihan sangat penting. dia harus tahu tujuan dan tugas-tugas dalam pelatihan b. Dia harus secara fisik dan mental mempersiapkan diri untuk melakukan pelatihan c. penyusunan fase pelatihanan dan sesi harus selektif - beban, tahapan, interval, aktif berarti pemulihan. d. Kemungkinan perubahan dalam konten dalam pelatihan - latihan, konten, beban. 2. Rgeneration Methods a. Using water/hydrotherapy 1. Warm water shower 2. Bathing in warm-water pool- for 15-20 minutes and gentle, slow movements of affectedlimbs. 3. Swirl of water, water jets as under-water massage 4. Underunder water massage using high pressure water streams 5. Alternate warm/cold water streams over athletes (showers) for invigorating effect 2. pembaruan Metode a. Menggunakan air / hidroterapi 1. mandi air hangat 2. Mandi di kolam renang air hangat selama 15-20 menit dan lemah lembut, gerakan lambat dari anggota badan yang terkena cedera. 3. berputar-putar di air, seperti memijat dibawah air 4. pemijatan di bawah air menggunakan aliran air tekanan tinggi 5. secara bergantian dialliri dengan air dingin atau hangat selama (mandi) untuk efek menyegarkan b. Sauna 1. Eliminates toxins
2. Never after strenuous training as it further increases dehydration, electrolyte loss and elevates the heart rate increase stress on the body. 3. Alternate 9-12 minutes in sauna (hot environmental) with a short period in cold water, air-repeated three times. b. sauna 1. Menghilangkan racun 2. Jangan dilakukan setelah pelatihan berat karena lebih meningkatkan dehidrasi, kehilangan elektrolit dan mengakibatkan denyut jantung meningkat dan stres pada tubuh. 3. secara bergantiaan BERENDAM 9-12 menit di sauna (panas lingkungan) dengan waktu yang singkat dalam air dingin, udara dingin dan diulang tiga kali.
The contrasting and alternate use of hot and cold is found on the premise that I’ve desire a reduction in the exercise induced waters, lactic acid removal, reduction of pain, spasm and an increase in oxygenated, fresh circulation to exercised tissues. Heat is used to simulated muscle relaxtation, imcrease the lymphatic drainage, reduce tension and increase the blood flow. Cold is used to reduced pain, swelling and inflammation. c. Massage Maintains body vitality and allows recovery after efforts. Massage assists toxin elimination by mobilizing muscular masses and promotes a state of relaxation. A post work/completion massage, may be given 10-15 minutes after a relaxing shower, concentration on (i) the removal of waste products from muscles to the lymphatic system; (ii) attempting to achieve maximum relaxation; (iii) also to improve circulation and expansion of blood vessels; (iv) Proprioceptive sensibility is heightened.
Restoration of work capacity by massage is in two parts 1. To provide immediate oxidative elimination of lactic acid from muscle groups that performed the major work 2. Elimination of lactic acid from muscle groups above and below the working muscles. 80% of treatment time should be devoted to be muscles performing the major motor task.
Massage when 1. First session 20 minutes after competitive game or training session, especially beneficial iif combined with a sauna or a shower. 2. Second session 2 hours after competitive match The heat from the sauna or shower simulates blood penetration into the skin and muscle The cold forces blood deep into the muscle which help the body to elimante the waste
3. On day of rest after the competitive game/heavy training seasion – all players take a sauna or massage
Diet – NUTRITION After a match or heavy training season, the body undergoes post-strain lactate acidosis. Muscled liver reserves of glycogen have been exhausted and there is also a significant water deficit. Taking alcohol after a match is highly undesireable as it slow down regeneration. Approximately one hourafter the match, food should be taken because : 1 2
the rate of replacement is three times faster than if food is taken three or four hours later. The rate of glycogen replenishment is faster (but only if it is restored within 20-30 mins. Of activity)
Carbohydrate 1. 1 gm of carbohydrate should be replaced for every kgm of body weight immediately after training, playing e.g body weight – 75kg – replacement of carbohydrate = 75gm 2. Repeat the process after the first and second hour, followed by full meal Carbohydrates – bread, cereals, rice bananas. FLUIDS Even more important than food If fluids intake is neglected, no amount of carbohydrate replenishment will help. Fluids should be taken during training and competition if possible at the rate of every 20 or 30 mins. Fluids should be taken as scheduled and not when feeling thirsty – the body needs 20 minutes to absorb water from the stomatch. Isotonic drink can replace carbohydrate and calories and minerals.
PHYSIOLOGICAL REGENERATION The key to recovery concerning diet, nutrition is 1 2 3 4 5 6 7
load-up with carbohydrate three days before an event – produces energy keep well hydrate during and after exercise/activity. replenish carbohydrates immediately after exercise/activity a boost for recovery, eat immediately and every hour for two hours after exercise balance water intake with easily digested foods. Balance water intake with isotonic drinks Replenish glycogen levels whitin the first two hours after competitive matches.
Before competitive matches, carbohydrate and glycogen levels need to be high. PHYCHOLOGICAL REGENARATION 1. Counselling of athletes 2. Talking to players individually and as a group/team and litening to problems, fears etc
REGENERATION AND AGE Regular, vigorous activity produce physiological improvements regardless og age. However, older individuals may require more rest in the face of intense physical activity. The body shows signs of deterioration around the age of 25 years and as the body ages of recovery rate is enhanced from the metabolic stand point. Players beginning to undertake strenuous physical activity may need more recovery time, depending on the level of training in which they are engaged. This is why lower levels of training intensity and volume are prescribed during the first week of training with an increase in load, volume as the player acclimatizes to the training. In general, athletes between the age of 15-22 years, have a greatest recuperative ablity, due to maximum testosterone levels that assist recovery, ROLE OF THE COACH The athletes expects the coach to be knowledgeable and as qualified as possible, to provide proper training conditions for the athletes potential capacities to develop, to support, believein and stimulate the player 1
education in his main role in teaching about regeneration
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3 4 5 6
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regeneration – recovery should be made an integral part of any programme. Effort and recovery should at times be equalized. For adequaterepair, a ratio of 2:1 or 1:1 ration would be useful. Overtraining should be prevented. Athletes should be educated and encouraged to eat well Fluid replacement should be emphasized at all items Maintenance, of body weight is vital – it should be restored before the following practice or competitive match, or over-training problems will occur. Players need adequate sleep and passive recovery – relaxation
An increase in body composition, strength, speed and flexibility and athletic skill is expected from hard training. If these physiological are not occurring, then adequate recovery does not exist. It must be a coach’s decision to alter training programme when signs of overtraining are evident.
