Athletics is a combination of several types of exercise can be broadly grouped into Run, Throw, Jump. This word comes from the Greek word "athlon" meaning "contest". Athletics is a sport that diperlombakan the first Olympics in 776 BC. Parent organization for the sport of athletics in Indonesia is the PASI (Athletic Union All-Indonesia).
DETAILS NUMBER-NUMBER Athletics
In its development, athletics are divided into 4 basic numbers, namely:
Running numbers
numbers jump
throwing numbers
street number
A number run
Running numbers divisible by 3 parts, the sprints, middle, and far.
Common sense
1. Sprint is running a distance of between 50 m to 400 m distance. therefore a major requirement for short distance running is speed. Speed in sprinting is the result of strong and fast contractions of the muscles which is transformed into a smooth motion smooth and efficient and is necessary for runners to get a high speed.
Seoarang sprinter (sprinter) potential when seen from the composition or arrangement of muscle fibers, the percentage of fast muscle fibers (fast twitch) or higher with a greater capability to 40 times per second in vitro compared with slow muscle fibers (slow twitch) with a capacity up to 10 times per second in vitro. Therefore a sprinter was born / talent is not created.
A structural analysis of sprinting performance and the need to improve the training and learning should be seen as a complex combination of processes biomechanics, biomotor, and energetic.
Run a short distance when viewed from the stages run consists of several steps:
phase reaction and impulse (reaction and drive)
acceleration phase (acceleration)
stage tansisi / change (transition)
phase of maximum speed (maximum speed)
maintenance phase velocity (speed maintenance)
finish
adlah sprint goal to maximize the horizontal velocity, which results from the body thrust forward. Running speed is determined by stride length and step frequency (the number of steps per time unit). Therefore, a short-distance runners should be able to improve one or both.
Motion sequence Keseluhan
The order of the running motion when viewed from the stages are stage prop consisting of a strut front and a thrust stage, and the floating stage which consists of forward swing phase and a recovery phase or recovery.
Phase Topang (support phase), at this stage to minimize inhibition bertuuan when touch the ground and maximizes forward thrust. In terms of technical properties are landed on the soles of the feet (ballfoot).
Phase drift (flaying phase), at this stage aims to maximize thrust forward and to prepare an effective foot placement when touch the ground. In terms of technical properties at this stage is swinging knee moves forward dank e up (to continue the encouragement and increase stride length)
Phase - Phase Learning
Learning sprint (sprint) consists of several stages, namely:
Stage Play (games)
Basic Engineering Phase (Basic of Technic)
Stage Play
At this stage aims to introduce the problem of motion (movement problem) sprint straight, and how to run a short distance anatomically correct terms, improve posture ran a short distance and increase student motivation towards learning, which in turn can improve the physical fitness of students. Specific objectives in play sprinting is increasing reaction moves, speed and acceleration of the student movement, and coordination of the student movement in running. In the play aa few forms that can be given, namely the form of individual, small group or large group.
Basic Engineering Phase (Basic of Technic)
This stage aims to learn the basic movements of systematic sprints. As for the stages as follows:
b.1. Basic Training ABC
This stage aims to develop basic skills and develop motor coordination ran sprints. The exercises are: Heel kick ass (A); Motion ankling (B); knees lifted high (C); knees straightened leg lifted high and (D).
b.2. Basic Training Coordination ABC
This stage aims to develop and coordinate keteramilan run fast.
b.3. Run Faster With Prisoners
This stage aims to develop a thrust stage or phase support and special forces. At this stage of the prisoners can use a friend or a device handlers such as car tires or motorcycle tires, do not exceed the weight dngan prisoners, as well as the teacher is really strut legs straight and in contact with the ground as possible.
b.4. Run Chase
This stage aims to develop reaction speed and acceleration run. Exercise ni can use tomgkat or rope over 1.5 m, start by running slowly after your spouse in front of the release rod or rope behind students pursuing until the specified limits.
B.5. Running Acceleration
This stage aims to develop and keceatan maximum acceleration run. Make a sign to mark the area of 6 m, a friend waiting at the end of the specified limits, and the runner was behind ran optimum and ran percepatlah dating when runners reach 6 m and the area in front of the runners who started running as fast as possible when a runner has stepped behind the line 6 m behind.
B.6. Start Drift Run Sprint 20 m
This stage aims to develop maximum speed. To do so make a mark 20 m and use a prefix of 20 to 30 m but the bias tune with the field from 10 to 20 m, then students berusahamelewati predetermined limit maximum speed.
2. Middle-distance running
Movement of middle-distance running (800 m, 1500 m, and 3000 m) is slightly different from the sprint movement, in broad outline the difference was mainly in the way the foot tread.
1500 m distance running feet flat on toe heels and refuse to toe. Some t: al that must dlperhatikan in larl distance 1500 m:
1. Agency must always loose during the dance.
2. Swing arm relaxed and not too high like running fast.
3. Body slightly leaned forward.
4. Step fixed width with stress on the swing leg forward, step width should match
with long legs.
5.Penguasaan on running speed and the physical conditions and good durability is
are very important for middle-distance runners.
6. The landing legs on the ground starting with the outer side of the foot-center. B. Important Factors in Middle Distance Running
In the middle distance running numbers, there are five important factors to be used as the basic principle in practice. The five principles are as follows:
1. Style (style), the integrated body movement so that the movement ran implemented with compact and harmonious.
2. Endurance (stamina), is the basis of power to a distance.
3. Velocity (speed), is a major factor for a distance in time to a minimum.
4. Consideration step (space judgcm ent), the feeling may consider measures that are running.
5. Leadership (general ship), which uses intelligence strategies and tactics ran.
Forms of Exercise Middle Distance Running
The material discussed in the medium or distance running. Sprint together with instructions (guidelines) interval training and running exercises that are repeated (repetition running), can be performed with greater distance equal to the number of replications or more.
1. Medium Distance Run 800 m
a. Running a distance of 1,200 m up to 2,000 m with a speed that is slower than running speed 800 m. This exercise is useful for memngkatkan stamina, strengthen muscles, and other organs.
b. Running a distance of 1,200 m, 1,600 m, or 2000 m with a speed of ± 1/2 of the 800m running speed. This exercise aims to adjust to the field, establish the style and rhythm of the run, and harmonize breathing with movement of the feet and hands.
c. Running with a distance of 1,000 m to 1,200 m with a speed of ± 3/4 of the speed to run 800 meters and carried out 2 times a week. This exercise is intended to maintain stamina.
d. Running short range 100 m to 400 m, with a sprint speed. This exercise aims to
increase speed. .
2. Medium Distance Run 1500 m
a. Running a distance of 2000 m to 3000 m at a slower pace and speed Iari 1500 m. This exercise aims to increase endurance, strengthen muscles and other body organs.
b. Belari a distance of 2000 m, 2400 m and 3000 m with a speed of ± 1/2 darii 1500 m run time speed. This exercise aims to adjust to the field, establishing the style and rhythm of the run, and harmonize breathing with movement of the feet and hands.
c. Running a distance of 2000 m to 2400 m, with a speed of ± 3/4 and speed Iari 1500 meters and performed 2 times a week. This exercise aims to maintain stamina.
d. Running a short distance, about 100 m and 400 m sprint speed. This exercise aims to increase the speed.
3. How to Run 1500 m. Fartlek.
a. Running continuously
These exercises improve the "steady state" (eg, the balance between energy expenditure, making the acid during exercise lasted). This exercise is done on the ground is not too bumpy, within ± 5 sampai20 km, can be done in a step-Iangkah are, without a change of pace suddenly.
b. Running at speeds and distances that vary
The movement is smooth resistance organs and parts of the body. Exercise should be done in a very varied terrain, which is approximately 10 - 12 km, the preferred Iari slow pace. However, a variety of run-Iari should be extended at a moderate (200-600 m), sprinting (100-150 m), Iari accelerated (25-50 m), and run up and down (46-80 m). Running with a variation that changed was interspersed with street any time.
3. Running Distance
Long-distance running or who is often called the marathon exercise is done in a trajectory that is 3000m, to the top, 5000m, 10,000 m, while the marathon and cross-country, should be carried out outside the stadium except the star and finishing, physical and mental endurance is a must for long-distance runners. The swing arm and leg movements dilakuakan as light-light. The farther fled pursued by the lower knee raised and steps are also getting smaller.
Run Manumbuhkan Taste Good
Many of the benefits of jogging. However, there are also risks if not done in accordance with the rules of health. Like what are the rules?
Running is a healthy sport. Cheap sport does not need elaborate equipment. This exercise can be done by anyone, young and old, rich and poor.
According to research scientists. Jogging can prevent stress and depression. Dr. Keith W. Johnsgard, a marathon runner, psychologist, and author of The Exercise Prescription for Depression and Anxiety, says that the increase in blood flow can make us more calmly deal with stress and stretch your muscles.
In addition, experts believe that beta-endorphin expenditure during running can help improve mood (spirit). The same thing happens to women who are going through menopause.
According to the research University of Melbourne, Australia, pregnant women who exercise often run rarely troubled, good psychological condition, as well as his mind. Of course if you want to do this while pregnant should first seek the advice of a doctor.
Never Too Far
Recent medical studies show that sports lovers distance running, such as marathons, should increase the consumption of nutritious if not willing to suffer bone damage. Therefore, British scientists recently found evidence that long-distance running can cause bone damage.
In many cases, researchers said as quoted by BBC News Online, the distance runners have weaker bones than most bones.
Is a team of scientists from the University of East London who has conducted research measuring the density of the spine and the hip in 52 women in a five-week run as far as 70 kilometers. All the participants were aged between 18 and 44 years were both not entered menopause.
The researchers also assess what kind of food they consume during a week, which includes nutrition and minerals, such as magnesium and calcium. Nutrition is very big role on the growth of bone health. They also listed other factors that affect the bones, the body weight, menstrual cycle, or the consumption growth hormones.
As a result, more women who run it have lower bone mass than those who were more lecil his running mileage. There is a small amount of reduced bone mass in every ten kilometer distance.
According to dr. Melanie Burrows, leader of the research, athletes who do a lot of body work such as gymnastics, weight lifting, and volleyball, in which the body is 10-fold boost in weight, have higher bone mass than those who did urge that only five to ten times body weight. The last activity that includes long distance running.
While many running events involving many footwork hold weight on the ground, it turned out great impetus generated smaller and unable to stimulate bone growth. "It takes more activities or body movements even harder to lose the exact relationship between distance running with low bone mineral future," said Burrows.
Mistakes are often made by the long-distance runners are, Burrows said again, is a strict diet. Typically, the marathon runners like keeping up appearances. They were taken in by the myth that a runner should be lean and skinny. Over that sleek body with identical agility and reduce the burden on the running time.
"And when we run, especially long-distance running, we expend more energy than most people," said Burrows.
So, if you want to run a healthy, head in the distance is not too far, but do regularly. Do not forget, offset by consuming the right nutrition. If this is all done, you will benefit from the run and avoid bone loss early on. Thus the results of a detailed study published by the British Journal of Sports Medicine.
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