COMPILATION MODUL 6
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6.5 5. CONTOH REKOD REKOD LATIHAN LATIHAN MINGGUAN MINGGUAN
Berikut ialah contoh rekod latihan mingguan:
Nama : Mohd Azemir Bin Mustafa
Latihan : Kardiovaskular
Fasa: Persediaan
Minggu : 2
Hari/Tarikh Mod Jenis Intensiti KNL
Saranan*
(dsm)
Isnin / 4 Mac
2019
Selasa / 5 Mac
2019
Rabu / 6 Mac
2019
Khamis / 7
Mac 2019
Jumaat / 8
Mac 2019
Sabtu / 9 Mac
2019
Ahad / 10
Mac 2019
B) LATIHAN BEBANAN
KNL
Capaian**
(dsm)
Jangkamasa
(minit)
Joging Berterusan 40-50% KNL 112-125 120 30
Berjalan Berterusan 40-50% KNL 112-125 118 45
pantas
Joging Berterusan 40-50% KNL 112-125 124 35
Berbasikal Berterusan 40-50% KNL 112-125 120 50
Rehat
Joging Berterusan 40-50% KNL 112-125 125 45
Rehat
Bahagian
Otot
Rangka
Atas
Badan
Bawah
Badan
Senaman
Chest Press
RB
Overhead
Press
Biceps
Curl
Triceps
Extension
Squat RB
Deadlift
Dumbbell
Hari
1 : Tarikh
2: Tarikh
3: Tarikh 4: Tarikh
4 Mac 2019
5 Mac 2019
Set 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4
Bebanan G G G G
Ulangan 10 10 10 10
Bebanan 6kg 6kg 6kg 6 kg
Ulangan 10 10 10 10
Bebanan 5kg 5kg 5kg 5kg
Ulangan 10 10 10 10
Bebanan 6kg 6kg 6kg 6kg
Ulangan 10 10 10 10
Bebanan
Ulangan
Bebanan
Ulangan
Bebanan
Ulangan
Bebanan
Ulangan
Bebanan B B B B
Ulangan 12 12 12 12
Bebanan 10kg 10kg 10kg 10kg
Ulangan
I FIT AND EAT RIGHT (IFitEr)