Pengaruh Floor Exercises dan Swiss Ball Exercises Menggunakan Metode Circuit Training Terhadap Keseimbangan, Kekuatan, Fleksibilitas dan Daya Tahan Otot

The Effect of Floor Exercises and Swiss Ball Exercises Through Circuit Training Method on Muscle Balance, Strength, Flexibility and Endurance Muscle

Kata kunci: Floor Exercises, Swiss Ball Exercises, Circuit Training, Keseimbangan, Kekuatan, Fleksibilitas dan Daya tahan otot

Penelitian ini berfokus pada peningkatkan kemampuan kondisi fisik keseimbangan, kekuatan, fleksibilitas dan daya tahan otot, terangkum dalam kebugaran fisik yang baik sebagai kemampuan untuk menggerakkan tubuh dalam kegiatan olahraga secara efisien dan efektif. Tujuan penelitian ini adalah mengganalisa pengaruh floor exercises dan swiss ball exercise dengan metode circuit training terhadap keseimbangan, fleksibilitas, kekuatan otot punggung, kekuatan otot tungkai, kekuatan otot perut, daya tahan otot perut, dan daya tahan otot tungkai.

Jenis penelitian ini menggunakan quasi-eksperiment, pemberian perlakuan floor excercise dan swiss ball excercise menggunakan metode circuit training dengan 10 pos pelatihan. Populasi dalam penelitian ini mahasiswa Penjaskes STKIP PGRI Jombang angkatan 2016, dengan jumlah total populasi 60 mahasiswa, dengan rata-rata usia ±19 tahun, tinggi badan ± 166,31cm, berat badan ± 58,63kg. dari populasi kemudian dibagi dengan menggunakan cara ordinal pairing menjadi tiga kelompok. lama penelitian 10 minggu dengan rincian, satu minggu mengadakan persipapan pre test. 8 minggu untuk perlakuan. pengukuran post test diambil 48 jam setelah perlakuan terakhir. Setiap individu melakukan tes pengukuran tinggi badan dan berat badan, untuk kelompok swiss ball exercise hasil pengukuran digunakan untuk pedoman pemberian diameter swiss ball pada saat latihan, tes kemampuan fisik keseimbangan menggunakan Balance Beam Test, fleksibilty menggunakan Sit and reach test, kekuatan otot tungkai menggunakan Leg dynamometer, kekuatan otot punggung menggunakan back leg dynamometer, kekuatan dan daya tahan perut mengunakan Partial Curl-Up, dan daya tahan otot tungkai dengan Bench Jump. Teknik analisis dalam penelitian ini menggunakan uji-t dan ANOVA.

Dari uji masing-masing kelompok (paired sample) diperoleh perbedaan signifikan antara pretest dan post test pada variabel kelompok floor exercise dan swiss ball exercise (p-value> 0,05), sedangkan kelompok kontrol tidak ada perbedaan (p-value < 0,05). Sedangkan dari uji ANOVA untuk mengetahui apakah ada perbedaaan rata-rata hasil kondisi fisik masing-masing variabel pada setiap metode latihan. Dari hasil uji ANOVA diperoleh hanya rata-rata nilai variabel keseimbangan pada kelompok swiss ball exercise dengan kontrol (p-value 0,002 < 0,05), floor exercise dan kontrol  (p-value 0,000 < 0,05), kelompok fleksibilitas floor exercise dengan kontrol  (p-value 0,001 < 0,05), kekuatan otot punggung swiss ball exercise dengan kontrol (p-value 0,007 < 0,05), kekuatan otot tungkai swiss ball exercise dengan kontrol (p-value 0,001 < 0,05) yang memiliki perbedaan. Sedangkan, rata-rata nilai semua kelompok lainnya sama.

Simpulan dari penelitian ini adalah: 1) ada pengaruh floor exercises dan swiss ball exercises dengan metode circuit training terdapat peningkatan siginifikan terhadap keseimbangan, fleksibilitas, kekuatan otot punggung, kekuatan otot tungkai, kekuatan otot perut, daya tahan otot perut, dan daya tahan otot tungkai; 2) pada aktivitas senam tidak terdapat peningkatan signifikan keseimbangan, fleksibilitas, kekuatan otot punggung, kekuatan otot tungkai, kekuatan otot perut, daya tahan otot perut, dan daya tahan otot tungkai dan 3) terdapat perbedaan signifikan dari ketiga kelompok keseimbangan, fleksibilitas, kekuatan otot punggung dan kekuatan otot tungkai, sedangkan pada kekuatan otot perut, daya tahan otot perut, dan daya tahan otot tungkai tidak memiliki perbedaan.

Keywords: floor exercises, swiss ball exercises, circuit training, balance, Strength, flexibility and muscle endurance

This research focuse wasi ncreasing the ability of balance physical condition, strength, flexibility and endurance of muscles, summarized in good physical fitness as the ability to move the body efficiently and effectively on sports activities. The purpose of this study was to analyze the effect of floor exercises and Swiss ball exercises through circuit training methods balance, flexibility, back muscle strength, leg muscle strength, abdominal muscle strength, abdominal muscular endurance, and leg muscle endurance.

This research used quasi-experiment, floor excercise and swiss ball excercise treatment through the circuit training method with 10 training posts. Popuation of the research was students of Physical Education Study Program STKIP PGRI Jombang Academic Year 2016, by total number of sample were 60 male students, on the average age of ± 19 years old, height average ± 166,31cm, weight average ± 58,63kg.. The population then divided by using ordinal pairing into three groups. 10-week long study with details, one week pre-test preparation. 8 weeks for treatment. Post test measurements were taken 48 hours after the last treatment. Each individual performs height and weight measurements, for the swiss ball exercise group the measurement results were used to determine the swiss ball diameter during exercise, a physical ability balance test using a Balance Beam Test, flexibility using sit and reach test, leg muscle strength using legs dynamometer, back muscle strength using back leg dynamometer, abdominal strength and endurance using partial curl-up, and leg muscle endurance by using Bench Jump. The analysis technique in this study used ANOVAand t-test .

Test result of each group (paired sample) obtained a significant difference between pretest and posttest in the variable floor group exercise and Swiss ball exercise (p-value> 0.05), while the control group had no difference (p-value <0, 05). Meanwhile was used to determine if there were differences in the average results of the physical condition of each variable in each training method. From the ANOVA test results obtained only the average value of the balance variable in the swiss ball exercise group with controls (p-value 0.002 <0.05), floor exercise and control (p-value 0,000 <0.05), the floor exercise flexibility group control (p-value 0.001 <0.05), back muscle strength swiss ball exercise with control (p-value 0.007 <0.05), leg muscle strength swiss ball exercise with control (p-value 0.001 <0.05) that had a difference.. Mean while, the average value of all other groups was similar

The conclusions of this study were: 1) there were the influence of floor exercises and swiss ball exercises through the circuit training method significantly increased balance, flexibility, back muscle strength, leg muscle strength, abdominal muscle strength, abdominal muscular endurance, and leg muscle endurance; 2) in gymnastics training there was no significant increase in balance, flexibility, back muscle strength, leg muscle strength, abdominal muscle strength, endurance of the abdominal muscles, and endurance of leg muscles. And there was no significant increase in the strength of the stomach muscles, the endurance of the abdominal muscles, and the endurance of the leg muscles; and 3) there are significant differences in the three groups of balance, flexibility, back muscle strength and leg muscle strength, while the abdominal muscle strength, abdominal endurance, and leg muscle endurance have no difference.