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All Journal Jurnal Pendidikan Jasmani, Olahraga dan Kesehatan Jurnal Pendidikan Jasmani, Olahraga dan Kesehatan Undiksha ACTIVE: Journal of Physical Education, Sport, Health and Recreation Journal of Physical Education Health and Sport
Fitri Rosdiana
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Journal : Journal of Physical Education Health and Sport

 1 
The Application of Short Interval Training Method Based on High Maximum Aerobic Speed Capacity to Improve Aerobic Capacity Sindy Fitri Yunita; Dikdik Zafar Sidik; Fitri Rosdiana; Sendi Cornelia
Journal of Physical Education Health and Sport Vol. 12 No. 1 (2025)
Publisher : Universitas Negeri Semarang

Show Abstract | Download Original | Original Source | Check in Google Scholar | DOI: 10.15294/jpehs.v12i1.31822

Abstract

Aerobic capacity is a crucial component of an athlete’s performance, especially in team sports like futsal, which require high endurance. Short Interval Training (SIT) has been widely used to improve aerobic capacity; however, individualized approaches based on Maximum Aerobic Speed (MAS) remain limited. This study aims to investigate the effect of a SIT program based on high MAS on the aerobic capacity among female futsal athletes. An experimental method with a one-group pretest–posttest design was used, involving five athletes from the Student Activity Unit at Universitas Pendidikan Indonesia. Participants underwent 16 training sessions over 8 weeks, with intensities set at ≥95% of each athlete’s maximal effort. VO₂max was measured before and after the training program. Statistical analysis using a paired sample t-test showed a significant improvement in VO₂max from 39.39 to 40.73 ml/kg/min (p = 0.004, p < 0.05). This approach allows for better training precision and physiological adaptation by adjusting workloads according to each athlete’s aerobic threshold. These findings indicate that SIT program based on high MAS is effective in improving aerobic capacity and enhancing recovery during the match. The results support the implementation of SIT program based on high MAS as an efficient and personalized training strategy for athlete conditioning programs. 
Effectiveness of Interval Training Using Maximum Aerobic Speed (MAS) to Improve Aerobic Capacity Indah Nurwulan; Dikdik Zafar Sidik; Fitri Rosdiana
Journal of Physical Education Health and Sport Vol. 12 No. 1 (2025)
Publisher : Universitas Negeri Semarang

Show Abstract | Download Original | Original Source | Check in Google Scholar | DOI: 10.15294/jpehs.v12i1.31856

Abstract

This study aimed to investigate the impact of personalized interval training (short and long) based on Maximum Aerobic Rate (MAS) on improving athletes’ aerobic capacity. Using quantitative experimental method with 2x2 factorial design, 16 athletes were divided into four groups: SIT-MAS High, SIT-MAS Low, LIT-MAS High, and LIT-MAS Low. Although the Friedman test showed no statistically significant differences in aerobic improvements among the four groups overall, intra-group analysis showed mixed results. Statistically significant increases in aerobic capacity were found in the  LIT-MAS High and SIT-MAS low groups, which supported the third and fifth hypotheses. In contrast, the improvements in the SIT-MAS High and LIT-MAS Low groups were not significant. There was also a significant difference between SIT and LIT in the low MAS group, but not in the high MAS group. This study concludes that personalization of interval training based on an individual’s MAS profile is important, with LIT shown to be effective for low MAS athletes and SIT effective for high MAS athletes. Limitations of this study include the very small sample size (n=3 or n=4 per group), as well as external factors such as inconsistent training schedules, pressure from competition, and athlete injuries. 
Optimizing Aerobic Capacity Through Long Interval Training Based on High Maximum Aerobic Speed Irgi Apprilla Hizkia Rifa Putri; Dikdik Zafar Sidik; Fitri Rosdiana
Journal of Physical Education Health and Sport Vol. 12 No. 1 (2025)
Publisher : Universitas Negeri Semarang

Show Abstract | Download Original | Original Source | Check in Google Scholar | DOI: 10.15294/jpehs.v12i1.31857

Abstract

This study aims to examine the effectiveness of the Long Interval Training (LIT) method adapted to high Maximum Aerobic Speed (MAS) capacity on increasing aerobic capacity. Aerobic capacity is the body’s ability to absorb and use oxygen during exercise and is closely related to VO₂max. This capacity is important for physical performance, especially in middle and long distance races. This study used an experimental method with a One Group Pretest-Posttest design through purposive sampling. The treatment was given for 16 training sessions, and the measurement test was carried out with the Balke Test before and after treatment (pre-test and posttest). Data were analyzed using Data Descriptive Analysis, Shapiro-Wilk normality test, and Paired Samples t-Test test. The results showed a significant increase in VO₂max value after treatment. The Paired Samples t-Test test shows a significance value (Sig. 2-tailed) of 0.018, which is smaller than 0.05, so there is a significant difference between the pre-test and post-test scores. This proves that the high MAS-based LIT method is effective in increasing aerobic capacity. This study emphasizes the importance of good training load management, close supervision, and proper recovery strategies. Therefore, although the LIT method was shown to be effective, safe and sustainable implementation should consider the athlete’s overall training load to prevent injury and fatigue. 
The Effect of Leg Press and Leg Extension Exercises on Long Passing in Football Players Citra Pratama U-15 Football School Muhammad Harsya Fadilah Akbar; Ira Purnamasari; Fitri Rosdiana
Journal of Physical Education Health and Sport Vol. 12 No. 1 (2025)
Publisher : Universitas Negeri Semarang

Show Abstract | Download Original | Original Source | Check in Google Scholar | DOI: 10.15294/jpehs.v12i1.32208

Abstract

This study aims to determine the effect of leg press and leg extension training on long passing ability in Citra Pratama U-15 football athletes. The research method used is an experiment with a two-group pretest-posttest design. The research sample consisted of 20 athletes divided into two groups, each receiving leg press or leg extension training for six weeks. The instrument used was the Barrow Long Distance Kick Test to measure long passing ability before and after treatment. Data analysis was carried out using the Shapiro-Wilk normality test, Levene’s homogeneity test, paired t-test, and independent t-test with a significance level of 5%. The results showed: (1) Leg press training had a significant effect on increasing long passing (sig. 0.000), with an average increase of 32%. (2) Leg extension training also had a significant effect on long passing (sig. 0.000), with an average increase of 37%. (3) There was a significant difference in effect between the two exercises (sig. 0.007), where leg extension training provided a greater increase than leg press. In conclusion, both types of training are effective in improving long passing ability, but leg extension is superior in providing increased distance and shooting accuracy in U-15 football athletes. 
Co-Authors Indah Nurwulan Ira Purnamasari Irgi Apprilla Hizkia Rifa Putri Komarudin Komarudin Muhammad Harsya Fadilah Akbar Novian, Geraldi Sendi Cornelia Sidik, Dikdik Zafar Sindy Fitri Yunita