latihan fisik silat

INSTRUMEN TEST FISIK PENCAK SILAT

NORMA FISIK ATLET PENCAK SILAT

(STANDART ATLET NASIONAL)

PUTRA

NO	KOMPONEN FISIK	KRITERIA
		KURANG	CUKUP	BAIK	SEMPURNA
1	PUSH UP	<>	36 - 52	53 - 69	> 70
2	SIT UP	<>	38 - 53	54 - 69	> 70
3	Standing Board Jump	<>	2.20 - 2.53m	2.54 - 2.79m	> 2.80m
4	Shutle Run 4x5	<>	14.96 - 13.54	13.53 - 12.11	> 12.10
5	Sprint 30 m	<>	4.72 - 4.35dt	4.34 - 3.92dt	> 3.91dt
6	MFT	<>	7.2 - 10.1	10.2 - 13.4	> 13.5

PUTRI

NO	KOMPONEN FISIK	KRITERIA
		KURANG	CUKUP	BAIK	SEMPURNA
1	PUSH UP	<>	34 - 51	52 - 69	> 70
2	SIT UP	<>	35 - 53	54 - 69	> 70
3	Standing Board Jump	<>	2.20 - 2.24m	2.25 - 2.54m	> 2.55m
4	Shutle Run 4x5	<>	15.57 – 14.10	14.09 - 12.43	> 12.42
5	Sprint 30 m	<>	5.40 - 4.97dt	4.96 – 4.51dt	> 4.50dt
6	MFT	<>	5.2 – 8.8	8.8 – 11.10	> 11.11

INSTRUMENT TEST FISIK

(UNTUK MENGUKUR KEMAMPUAN FISIK PENCAK SILAT)

NO	KOMPONEN UNSUR FISIK	INSTRUMENT TES
1	KEKUATAN	PUSH UP, SIT UP, PULL UP
2	POWER KAKI	STANDING BOARD JUMP, TRIPLE HOP
3	KELINCAHAN	SHUTLE RUN 5 X 5 M
4	KECEPATAN	SPRINT 20 M
5	DAYA TAHAN ANAEROB	LARI 300 M
6	DAYA TAHAN AEROB	MFT / BLEEP TEST