This document discusses physiological adaptations to exercise. It explains that acute adaptations during exercise involve the nervous and endocrine systems regulating muscle, heart, and breathing function. Long-term adaptations provide health benefits like increased endurance. It describes the energy systems of ATP-PCr, glycolysis, and aerobic respiration. Regular exercise leads to adaptations like increased oxygen consumption, ventilation, blood flow, and muscle fiber changes. Factors like intensity, duration, and frequency of training programs influence these adaptations.

1. PENGERTIAN
• OLAH RAGA ?
• FAAL OLAH RAGA ?
• ADAPTASI FISIOLOGIS TERHADAP
OLAH RAGA?
SEKOLAH TINGGI ILMU KESEHATAN KOTA SUKABUMI
Program Study S1 Keperawatan
https://stikeskotasukabumi.wordpress.com

2. ADAPTASI FISIOLOGIS AKIBAT OLAH RAGA
• ADAPTASI AKUT , SAAT BEROLAH RAGA
KERJA : SISTEM SARAF DAN HORMON
UNTUK MENGATUR KERJA OTOT, JANTUNG
DAN PERNAFASAN SELAMA BEROLAH RAGA
• ADAPTASI JANGKA PANJANG = SEBAGAI RESPON
JANGKA PANJANG DARI OLAH RAGA ( EFEK YANG
DI INGINKAN OLEH SEMUA ORANG AGAR SEHAT
ATAU DAYA ADAPTASI TINGGI SAAT DIPERLUKAN

3. KEBUTUHAN ENERGI SAAT OR
PEMBENTUKAN ENERGI :
ANAEROB :
A) SISTEM ALAKTASID ( SISTEM FOSFAGEN = SISTEM ATP-PC) : ATP (ADENOSIN
TRI FOSFAT)
ATP UNTUK 1 – 2 DETIK
KP (KREATIN FOSFAT) : CREATINE + ATP
ATP UNTUK 6 – 8 DETIK
B) SISTEM ASAM LAKTAT
GLIKOLISIS (GLUKOSA) + ADP + Pi = ATP + ASAM LAKTAT
ATP DAPAT DIGUNAKAN UNTUK 45 – 120 DETIK
AEROB :
GLUKOSA/ASAM LEMAK + Pi + ADP + O2 = CO2 + H2O + ATP
ATP YANG DIPAKE UNTUK AKTIFITAS LEBIH LAMA

4. • LARI 100 METER ATAU OLAH RAGA YANG
BERLANGSUNG SECARA SINGKAT LAINYA SEPERTI
ANGKAT BESI MENGGUNAKAN ENERGI SIMPANAN ATP
DAN CP.
• SEMUA OLAH RAGA MEMERLUKAN CADANGAN
FOSFAT, APABILA CADANGAN HABIS MAKA
DIPERGUNAKAN SUMBER NERGI LAIN SEPERTI
SIMPANAN KARBOHIDRAT, LEMAK DAN PROTEIN
• ASAM LAKTAT PADA ORANG TERLATIH DENGAN TDK
AKAN; YANG TDK TERLATIH MULAI MENINGKAT PADA
50% VO2 MAX SEDANG YANG TERLATIH BARU
MUNCUL 80 % SAMPAI DENGAN 90% ============
TDK TERLATIH CEPET CAPEK

5. ADAPTASI TERHADAP SISTEM TUBUH
• KONSUMSI O2 MENINGKAT
• VENTILASI PARU : DARI 1 L/MNT MENJADI
100 L/MNT
• TIDAL VOLUME MENINGKAT : 0.5/MNT
MENJADI 2.5 SD 3,0/ MNT
• RR DR 12 – 16 /MENIT MENJADI 40 – 50
KALI/MENIT

6. CARDIOVASKULER
• C O MENINGKAT S/D 60% KAPASITAS KERJA MAKSIMAL
INDIVIDU DIAKIBATKAN OLEH :
- PENINGK HEART RATE
- STROKE VOLUME
HR MENINGKAT SEJALAN DENGAN BERATNYA OLAH RAGA
, SETIAP PENINGKATAN BERAT OLAH RAGA AKAN
MENINGKATKAN DENYUT JANTUNG, SAMPAI DENGAN
SUATU PENINGKATAN BEBAN TDK MENYEBABKAN
PENINGKATAN DENYUT JANTUNG. ORANG TERLATIH DJ
NYA TDK CEPAT NAIK ------------ DENYUT EFEKTIF , CO
MEINGKAT

7. ALIRAN DARAH
• ADANYA VASODILATASI DAN VASOKONTRIKSI
AKAN MENGATUR ALIRAN DARAH YANG
MENGALIR KE JARINGAN DAN KEMBALI KE
JANTUNG
• TEKANAN DARAH : TEKANAN SISTOLIK
MENINGKAT TAJAM, BS SAMPAI 200 mm Hg
SEDANGKAN DIASTOL RELATIF LEBIH SEDIKIT
MENINGKATNYA

8. • HEMATOLOGI
TERJADI HEMOKONSENTRASI S/D 20 –
25%
pH AKAN TERJADI PENURUNAN ---
KOMPENSASI
- CAIRAN TUBUH : HEMOKONSENTRASI
- SUHU TUBUH :

9. KELELAHAN SAAT OR
• ENERGI CADANGAN <<
• PENINGKATAN ASAM LAKTAT
• GANGGUAN HOMEOSTATIS : OSMOLARITAS
PLASMA, VOLUME PLASMA, pH CAIRAN
TUBUH, PENURUNAN ELEKTROLIT,
• GANGGUAN NEUROMUSKULER
• SUHU TERLALU PANAS ( LING YANG PANAS)
• KELEMBABAN UDARA TINGGI

10. ADAPTASI FISIOLOGIS YANG KRONIS
• TERJADI SECARA LAMBAT AKIBAT LATIHAN
SECARA TERATUR
• ENDOKRIN :
• SISTEM PERNAFASAN
• SISTEM MUSKULOSKELETAL
• SISTEM CARDIOVASKULER
• KUALITAS HIDUP SECARA KESELURUHAN

11. PROGRAM OLAH RAGA
• JENIS OLAH RAGA
• LAMA LATIHAN
• FREKUENSI LATIHAN
• INTENSITAS LATIHAN / BERAT
LATIHAN

12. JENIS OLAH RAGA
YANG SEHAT ADALAH YANG BS MENINGKATKAN
KEBUGARAN JASMANI KHUSUSNYA JANTUNG PARU
……………..> AEROBIK
CIRI CIRI OR AEROBIK :
1. MENGAKTIFKAN OTOT-OTOT TUBUH MAKSIMAL 40%
ATAU LEBIH
2. MENGAKTIFKAN OTOT-OTO SECARA SERENTAK/
SIMULTAN
3. OR TSB DILAKUKAN SECARA KONTINU DENGAN WAKTU
SEKITAR 30 – 60 MENIT
JALAN, JOGGING, LARI, BERENANG, SEPEDA,

13. • LAMA LATIHAN : 30 – 60 MENIT
• FREKUENSI LATIHAN : MINIMAL 3 KALI SEMINGGU,
MAKSIMAL 5 KALI PER MINGGU
• INTENSITAS LATIHAN :
D2U =
D2 = DENYUT NADI 200 U = UMUR
NADI LAT MAKSIMAL (D2U)
NADI LAT OPTIMAL : D2U – 10
NADI LATIHAN MINIMAL ¾ D2U
DOSIS /NADI LATIHAN : ANTARA NADI NADI OPTIMUM DAN
NADI MINIMUM
CONTOH ORANG UMUR 30 TAHUN ?

14. OLAH RAGA / LATIHAN
• PEMANASAN (WARMING UP)
• LATIHAN POKOK SESUAI DOSIS
• PENDINGINAN (COOLING DOWN)
MANFAAT PEMANASAN ?
PEMANASAN 5 – 10 MENIT SD DENYUT NADI
MENINGKAT SD 10%

15. KONTRAINDIKASI OR
• DECOMP
• IMA
• UNSTABLE ANGINA
• EMBOLI PARU
• TROMBOPLEBITIS
• STENOSIS AORTA
• ARITMIA YANG SERIUS

16. Adaptations To Aerobic Training
• Increase size of ST muscles
• FTb fibers take on FTa characteristics
• Increase capillary density
• Increase myoglobin up to 75%
• Increase size and number of mitochondria
• Increase enzyme activity
• Muscles store more glycogen
• Muscles store more triglyceride
• Glycogen sparing effect

17. Training The Aerobic System
• Frequency
– 3 - 5 days a week
– 700 - 900 Kcal a day, no more
• Intensity
– 50 - 85% of VO2 max or (HRR)
– intervals with short rest periods
– continuous training has advantage
• Time
– volume of training stresses energy levels for
adaptation
• Specificity

18. Adaptations To Anaerobic Training
• Increased ATP-PCr use (5s)
• Increased strength
• Increased enzyme activity (30s)
• Efficiency of movement
• Increased aerobic capacity which decreases
lactic acid
• Increased buffering of lactic acid which
decreases fatigue

19. ACSM Strength Guidelines
• Frequency = 2-3 days/week
• Intensity
– 85% of max for strength
– 75% of max for muscular power + (method)
– 50% - 65% of max for muscular endurance
• Time =
– 30 - 90 sec. per set / 8 - 12 reps per set
– work to rest ratio 1:4
• Specificity = resistance type

20. Energy
• Energy is the capacity to perform work
• Energy can come from a number of different
forms
– Chemical
– Electrical
– Electromagnetic
– Thermal
– Mechanical
– Nuclear

21. Energy Sources
• The energy in food moleculear bonds is
chemically released within our cells then
stored in the form of ATP bonds.
• The formation of ATP provides the cells with a
high-energy compound for storing and
conserving energy.

22. Carhohydrates
• Come in many kinds of foods.
• Are converted to glucose, a monosacharide
(one-unit sugar) and transported by the
blood to all body tissues.
• One gram yields about 4 kcal.
• Are stored as glycogen in your muscles
(cytoplasm) and liver (up to 2,000 kcal)
• Without adequate carbohydrate intake, the
muscles and liver stores can be depleted
very quickly.

23. Fat
• Comes in many foods
• Broken down into free fatty acids which can be
used to form ATP.
• A gram of fat yields about 9 kcal.
• Fat provides a sizable amount of energy (70,000
kcal) during prolonged, less intense exercise.
• Fat is stored intramuscularly or subcutaneously

24. Protein
• Can only supply up to 5% to 10% of the
energy needed to sustain prolonged
exercise
• Amino acids are broken down into glucose
(gluconeogenesis).
• A gram of protein yields about 4 kcal.

25. Bioenergetics: ATP Production
• By the ATP-PCr system
– anaerobic
– simplest energy system
– 1 mole PCr = 1 mole of ATP
– 1 ATP = 7.6 kcal
• By the glycolytic system
– anaerobic
– 1mole glycogen = 3moles of ATP
• By the oxidative system
– aerobic
– energy yield = 39 moles of ATP

26. ATP-PCr System
• The simplest of the energy systems
• Energy released by the break-down of
Creatine Phosphate (PCr), facilitated by the
enzyme creatine kinase (CK), rebuilds ATP
from ADP.
• This process is rapid
• Does not require oxygen (O2) and is
therefore anaerobic.
• Can only sustain maximum muscle work for
3-15 seconds.

27. The Glycolytic System
• Involves the breakdown (lysis) of glucose
via special glycolytic enzymes.
• Glucose accounts for about 99% of all
sugars circulating in the blood.
• Glucose comes from the digestion of
carbohydrates and the breakdown of
glycogen during glycogenolysis.
• Glycogen is synthesized from glucose
during glycogenisis.

28. The Glycolytic System
• Glucose and glycogen needs to be
converted to glucose-6-phosphate before it
can be used for energy. For glucose this
process takes 1 ATP.
• Glycolysis ultimately produces pyruvic acid
which is then converted to lactic acid in the
absence of oxygen.
• Gycolysis requires 12 enzymatic reactions
to form lactic acid which occur within the
cells cytoplasm

29. The Glycolytic System
• 1 glycogen = 3 ATP
• 1 glucose = 2 ATP
• Causes lactic acid accumulation in the
muscles
– This acidification discourages glycolysis
– Decreases the muscle fibers’ calcium binding
capacity and therefore impedes muscle
contraction.

30. The Oxidative System (Carbohydrate)
• Glycolysis:
– pyruvic acid is oxidized into acetyl coenzyme A
– 2 or 3 ATP are formed
• Krebs Cycle:
– acetyl CoA = (2ATP + H + C)
– H accepted by NAD & FAD
• Electron Transport Chain:
– the splitting of H electrons and protons provides energy
to perform oxidative phosphorylation
– (ADP+P=ATP) + H2O + CO2
– glycogen = 39 moles of ATP

31. The Oxidative System (Carbohydrate)
• Cellular Respiration: energy production in the
presence of oxygen.
• Occurs in the mitochondria adjacent to the
myofibrils and within the sarcoplasm.
• High energy yields (39 ATP) which are used
during aerobic events.

32. The Oxidative System (Fat)
• Lipolysis: Triglycerides are broken down
into glycerol and fatty acids by lipases.
• Beta Oxidation: fatty acids are broken down
into units of acetic acid and converted to
acetyl- CoA
• Krebs Cycle:
• Electron Transport Chain:
1mole of palmitic acid = 129 moles of ATP

33. Protein Metabolism
• Gluconeogenesis: some amino acids can be
converted into glucose, pyruvate acid, or
acetyl CoA
• ATP is spent in this process
• Biproducts include other amino acids or
nitrogen which is excreted in urine.
• Energy from protein metabolism is ignored

34. The Oxidative Capacity of Muscle
• Enzyme Activity
• Muscle Fiber Types
– slow twitch (type 1)
• Greater oxidative capacity
– fast twitch A (type 2a)
– fast twitch B (type 2b)
• Endurance Training
– enhances mitochondria density
– enhances enzymes for B oxidation
• Cardiovascular Function
– improved rate/depth of respiration
– increased gas exchange & H.R.
– Max VO2

35. Causes of Fatigue
• Decreased Energy
– ATP-PCr
• Phosphocreatine depletion
• warm-up & pacing decreases fatigue
• “hitting the wall” = no energy
– glycolysis
• Glycogen depletion in used muscles
• depletion in certain muscle fiber types
• depletion of blood glucose
– oxidation
• a lack of O2 increases lactic acid
– bicarbonate & cool down
• a causitive factor of muscle strains
• Accumulation of Metabolic Bi-products
(acidosis).

36. Causes of Fatigue
• Neuromoscular Fatigue
– decreased nerve transmission
• Depleted acetyl Co A
• Sarcolemma membrane threshold might increase
• Decreased potassium needed for nerve transmission
along the sarcolemma
• Calcium rentention within the sarcoplasmic reticulum.
– fatigue may be psychological and therefore
terminate exercise before the muscles are
physiologically exhausted
• verbal encouragement
• fight or flight mechanism
• perceived discomfort preceeds muscle physiological
limitations
• Delayed Onset Muscle Soreness