PENGARUH HIGH INTENSITY INTERVAL TRAINING TERHADAP KADAR LEMAK DAN MASSA OTOT PADA ATLET BINAAN PADEPOKAN PENCAK SILAT CAKRA ELANG INDONESIA

KRISNAJIB BAGASTARA, . (2026) PENGARUH HIGH INTENSITY INTERVAL TRAINING TERHADAP KADAR LEMAK DAN MASSA OTOT PADA ATLET BINAAN PADEPOKAN PENCAK SILAT CAKRA ELANG INDONESIA. Sarjana thesis, UNIVERSITAS NEGERI JAKARTA.

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Abstract

Pencak silat merupakan olahraga bela diri yang menuntut kondisi fisik dan komposisi tubuh yang optimal untuk menunjang performa atlet. Kadar lemak tubuh yang berlebih dapat menurunkan kemampuan fisik, sedangkan massa otot yang baik berperan penting dalam menghasilkan kekuatan dan daya tahan. Salah satu metode latihan yang diduga efektif untuk memperbaiki komposisi tubuh adalah High-Intensity Interval Training (HIIT) menggunakan bodyweight training. Penelitian ini bertujuan untuk mengetahui pengaruh HIIT menggunakan bodyweight training terhadap kadar lemak tubuh dan massa otot pada atlet binaan Padepokan Pencak Silat Cakra Elang Indonesia, Kabupaten Boyolali, Jawa Tengah. Penelitian ini menggunakan metode kuantitatif dengan desain one-group pretest-posttest design. Populasi penelitian adalah seluruh atlet laki-laki binaan Padepokan Pencak Silat Cakra Elang Indonesia. Teknik pengambilan sampel menggunakan purposive sampling sehingga diperoleh sampel sebanyak 12 atlet laki-laki berusia 18–25 tahun. Data dikumpulkan melalui pengukuran kadar lemak tubuh dan massa otot menggunakan Xiaomi Mi Body Composition Scale 2 denagn Bioelectrical Impedance Analysis (BIA) sebelum dan sesudah pelaksanaan program HIIT menggunakan bodyweight training selama 4 minggu (12 sesi latihan). Analisis data dilakukan secara deskriptif, dilanjutkan dengan uji normalitas Shapiro-Wilk dan uji hipotesis menggunakan Paired Sample t-test pada taraf signifikansi 0,05. Hasil penelitian menunjukkan bahwa rata-rata kadar lemak tubuh menurun dari 21,2% menjadi 18,6%, sedangkan rata-rata massa otot meningkat setelah intervensi dari 75,3% menjadi 77,2%. Hasil uji Paired Sample t-test menunjukkan adanya pengaruh yang signifikan HIIT terhadap penurunan kadar lemak tubuh dan peningkatan massa otot pada atlet (p < 0,05). Dapat disimpulkan bahwa HIIT menggunakan bodyweight training efektif dalam menurunkan kadar lemak tubuh dan meningkatkan massa otot pada atlet pencak silat, sehingga dapat dijadikan sebagai alternatif program latihan untuk mengoptimalkan komposisi tubuh dan mendukung performa atlet. Kata kunci: bodyweight training, HIIT, kadar lemak, massa otot, pencak silat. ***** Pencak silat is a martial art that requires optimal physical condition and body composition to support athletes' performance. Excess body fat can reduce physical capabilities, whereas adequate muscle mass plays an important role in generating strength and endurance. One training method that is considered effective in improving body composition is High-Intensity Interval Training (HIIT) using bodyweight training. This study aimed to determine the effect of HIIT using bodyweight training on body fat percentage and muscle mass among athletes at the Cakra Elang Indonesia Pencak Silat Training Center, Boyolali Regency, Central Java. This study employed a quantitative method with a one-group pretest-posttest design. The study population consisted of all male athletes at the Cakra Elang Indonesia Pencak Silat Training Center. The sampling technique used was purposive sampling, resulting in a sample of 12 male athletes aged 18–25 years. Data were collected by measuring body fat percentage and muscle mass using the Xiaomi Mi Body Composition Scale 2 with Bioelectrical Impedance Analysis (BIA) before and after a 4-week HIIT program using bodyweight training (12 training sessions). Data analysis was conducted descriptively, followed by the Shapiro-Wilk normality test and hypothesis testing using the Paired Sample t-test at a significance level of 0.05. The results showed that the mean body fat percentage decreased from 21.2% to 18.6%, while the mean muscle mass increased after th eintervention from 75.3% to 77.2%. The results of the Paired Sample t-test indicated that HIIT had a significant effect on reducing body fat percentage and increasing muscle mass among the athletes (p < 0.05). It can be concluded that HIIT using bodyweight training is effective in reducing body fat percentage and increasing muscle mass in pencak silat athletes and can be used as an alternative training program to optimize body composition and support athletic performance. Keywords: body fat percentage, bodyweight training, HIIT, muscle mass, pencak silat.

Item Type:	Thesis (Sarjana)
Additional Information:	1). Eko Juli Fitrianto, S.Or., M.Kes., AIFO. ; 2). Nadya Dwi Oktafiranda, S.Or.,M.Pd.
Subjects:	Olah Raga dan Seni Pertunjukan > Olahraga Beladiri Olah Raga dan Seni Pertunjukan > Pendidikan Olah Raga Olah Raga dan Seni Pertunjukan > Pendidikan Olah Raga > Kepelatihan,Manajemen Kepelatihan
Divisions:	FIO > S1 Ilmu Keolahragaan
Depositing User:	Users 34103 not found.
Date Deposited:	01 Aug 2026 15:24
Last Modified:	01 Aug 2026 15:24
URI:	http://repository.unj.ac.id/id/eprint/67999

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