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MOHD SANI MADON (PhD) UPSI 2014 1

Kecergasan Fizikal

MOHD SANI MADON (PhD) UPSI 2014

CHAPTER 1

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PANDUAN MERANCANG PROGRAM KECERGASAN(President’s Council on Physical Fitness & Sports, US)

Making a CommitmentChecking Your HealthDefining FitnessKnowing the BasicsA Workout ScheduleA Matter of PrincipleMeasuring Your Heart RateControlling Your WeightClothingWhen to Exercise

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Kalau Tak Pernah Dengar……...

• Aerobik• Anaerobik• Body Composition• Body Type– Endomorph– Ectomorph– Mesomorph

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Terms and Terminologies

• Calisthenics• Contraction– Concentric– Eccentric

• Flexibility– Static– Ballistic/Dynamic

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Words and more words…...

• Intensity• Interval Training• Fartlex Training• Circuit Training• Isometric Exercise• Isotonic Exercise• Slow Twitch Fibers• Fast Twitch Fibers

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OVERVIEW OF PHYSICAL FITNESS AND SPORTS

• Physical fitness is important throughout life, but it is particularly crucial during childhood and adolescence. A sedentary lifestyle is a major risk factor across the spectrum of preventable diseases that lower the quality of life and result in higher morbidity and mortality.


The U.S. Department of Health and Human Services estimates that physical inactivity contributes to 400,000 preventable deaths (17% of total deaths) a year in the United States.


The President’s Council on Physical Fitness and Sports (http://www.fitness.gov/hbpa.htm) reports that the risks associated with physical inactivity begin early.

Among children and adolescents, physical inactivity is a strong contributor to overweight, and youth who are overweight are at heightened risk for type 2 diabetes, high blood pressure, high cholesterol, orthopedic problems, premature physical development, low self-esteem, asthma, sleep apnea, and gallstones.


Maintaining regular physical activity throughout the school years also greatly increases the likelihood that an individual will continue to be active and physically fit as an adult

Recent research indicates that for individuals to be physically able to exercise in adulthood, muscles need to be “activated” in childhood (Pennington Biomedical Research Center, 2005).


A Matter of Principle(Prinsip-prinsip Latihan)

• Specificity (pengkhususan)• Overload (lebih beban)• Progressive (ansur maju)• Regularity ( berterusan)

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COMPONENTS OF FITNESS

• According to the American Heart Association, an effective fitness program focuses on 4 fitness elements: muscle strength, muscle endurance, flexibility, and cardiovascular endurance. These elements can be pursued not only through traditional sports but also through individual activities, such as skating and jumping rope, and everyday activities, such as gardening and climbing stairs.


There are 3 basic types of structured exercise


Aerobic exercise

• : Also called endurance or cardiovascular exercise, ……aerobic exercise is any exercise that increases breathing rate and heartbeat.

• The fitness level of the cardiovascular system is probably one of the most important measures of general fitness, because it is an indication of how effectively the heart and lungs respond to the stress of activity.

• Cardiovascular fitness directly correlates with risk of heart disease.

• Aerobic exercise is important for the health of the heart and the skeletal system. Aerobic activities include running, bicycling, swimming, and walking.


Resistance exercise• Also known as strength training, resistance exercise increases muscle

strength and mass, bone strength, and metabolism. • Methods include free weights, weight machines, calisthenics like push-

ups or chin-ups that involve pulling against one’s own body weight, and resistance tubing, a newer form of resistance exercise that utilizes an elastic band.

• Supervised weight lifting that emphasizes proper techniques is supported for older preteens. One set of 12 to 20 repetitions of a lighter weight is all it takes to increase muscle strength and endurance in youth.

• It is recommended that strength training be done every other day, with at least one day of rest between sessions to allow muscles to rebuild. Additional information on resistance/strength training, including exercises for specific age groups, is available from the American Council on Exercise at http://www.acefitness.org.


Flexibility or stretching exercise

• : This kind of exercise focuses on “range of motion” — how the body can be safely bent and stretched. Younger people benefit from flexibility exercises because many types of sports require a flexible, limber body.

• Flexibility exercises include many types of stretching and floor exercises.

• Examples of stretching exercises for young athletes, developed by the American Academy of Orthopaedic Surgeons, may be found at http://orthoinfo.aaos.org in the sports/exercise section.

CHAPTER 2

Komponen Kecergasan Fizikal


KOMPONEN KECERGASAN FIZIKAL

• BERLANDASKAN KESIHATAN• dayatahan Kardiovaskular• Dayatahan otot• Kekuatan Otot• Kelembutan• Komposisi Badan

• BERLANDASKAN LAKUAN MOTOR• Agiliti• Kepantasan• Masa Reaksi• Fleksibiliti• Kuasa• Koordinasi

The 10 Best Reasons to Exercise

•The best reasons to exercise revolve around health benefits. •In fact, the single best reason to exercise is to get healthier.

•Research shows that if you exercise to stay healthy, strong and fit you’re more likely to stick with your exercise regime – and lose weight and stay healthy.

1. Clear skin. Regular physical activity promotes circulation and sends nutrients to your skin, making breakouts of acne less frequent. Plus, acne breakouts will clear up faster if you’re regularly sending oxygen to your skin. Healthy skin is one of the best reasons to exercise.

2. Better sleep. As long as you don’t exercise two hours before bed, you’ll get better, deeper sleep if you exercise regularly. A good night's sleep is a great reason to exercise.

3. Less stress. The more you exercise, the better you’ll cope with anxiety, stress and depression. You’ll enjoy more naturally induced happy, positive feelings (endorphins). That alone is a great reason to exercise.

4. Delicious food. If you exercise regularly, you can indulge in your favorite gourmet chocolates without feeling guilty. Healthy weight loss will happen if you exercise regularly – and you can enjoy yourself at the same time!

5. More brain cells. Exercise drives more oxygen to feed your brain, making you think quickly and clearly. Learning new physical activities such as dance or jazzercise builds new connections between your brain cells and helps clear environmental toxins.

6. Toned, defined muscles. The more you exercise, the stronger and healthier your muscles will become - and the better they'll serve you. It's not all about healthy weight loss: building healthy mass is also an exercise benefit. Feeling toned is a great reason to exercise.

7. Better sex. Physical activity sends more blood to all parts of your body, making you respond more quickly to sexual activity. You’ll enjoy sex more not only because you’re chasing healthy weight loss – you’re also more confident about your body. Getting satisfied sexually is one of the best reasons to exercise.

8. More confidence. Not only will you have more confidence in yourself if you exercise regularly, you’ll be perceived as kinder, smarter and more confident. Feeling good about yourself is one of the best reasons to exercise.

9. Stronger immune system. Regular exercise helps combat free radicals, and you sweat out the toxins that trigger disease and infections. The health benefits of exercise include lower blood pressure, lower bad cholesterol levels, and a lower heart rate.

10. More energy. Physical activity is not only an effective weight loss method, it’s also a great way to increase your energy levels. Having energy to enjoy life is probably the best reason to exercise!

,,,,,,,,The benefits of exercise don’t allow you to eat whatever you want whenever you want, and you’ll have to exercise regularly to maintain the benefits – but it’s worth it. These are good reasons to exercise that will help you the rest of your life……..


Mengenal Kadar Nadi Kita

• Kadar Nadi Rehat (KNR)• Kadar Nadi Maksima (KNM)• Kadar Nadi Latihan @ Sasaran (KNL)• Kadar Nadi memanaskan badan (120dsm)• Kadar nadi Post Exercise (KNPost)

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KNL = 60% (KNM - KNR) + KNR

• KNM = 220 - Umur (40thn)• KNR = ? ( katakanlah 60)• KNL = 0.6 X (180 - 60} +60• KNL = [0.6 X 120] + 60• KNL = 72 + 60• KNL = 132 dsm

• 132 dsm merupakan kadar nadi yang sepatutnya saya capai semasa beraktiviti supaya senaman saya berkesan

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Ciri-Ciri Sesi Latihan• Intensity (How Hard)• Duration (How Long)• Frequency (How

Often)• Mode (What

activities)

35MOHD SANI MADON (PhD) UPSI 2014

Chapter 3

FACTS & FADS ON EXERCISE



Bersenam sampai sakit-sakit merupakan ciri-ciri senaman yang efektif.

• Kurang tepat: “ No pain No gain” falsafah yang tidak sesuai lagi digunakan untuk kecergasan.

• Panduan terbaik: 60%-3X-30m dan beransur maju.

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Berpeluh dengan banyak dalam sesi senaman merupakan petunjuk senaman yang berkesan.

• Salah: Perpeluhan ialah mekanisma pengawalan suhu badan yang bergantung kepada suhu luaran. Di negara yang tidak humid dan sejuk perpeluhan adalah minimal walaupun intensiti senaman tinggi dan berkesan.

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Jika saya jalankan sesi angkat berat, ini akan memberi stress dan cedera kepada persendian saya

• Sebaliknya yang betul:• Latihan bebanan dan latihan rintangan,

membantu menguatkan tisu-tisu pengikat persendian dengan syarat latihan itu progresif dan berpandukan prinsip latihan yang sempurna.

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Wanita seperti saya dilarang jalankan latihan bebanan sebab tak mahu jadi macam Malik Nor

• Tak Betul: Jangan khuatir, anda tak mungkin jadi macam Malik Nor sebab orang perempuan % hormon testosterone I.u. sejenis hormon yang membantu hipertrofi otot tersangat kecil. Hormon ini, alhamdulillah hanya ada pada lelaki tulin. Wbp sesetengah perempuanyang tak berapa tulin ada extra.

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Facts and more facts………….

• Ramai yang bencikan senaman sehinggakan mereka lebih suka basuh sinki dari keluar bersenam.

• In US more than 60% of American adults are not regularly active. In Malaysia …….

• “ Health is the first wealth”• Perubahan kepada gaya hidup merupakan cara

terbaik dari menghalang penyakit dan kematian awal (nyawa di tangan Allah)

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Fakta dan fakta lagi……..• Jangka Hayat meningkat lebih 60% semenjak

1900an. – Lahir 1900 hidup 47 tahun. – Lahir 1995 hidup 73 tahun

• Tubuh badan kita bagaikan enjin yang akan berkarat jika kurang diguna.

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Jika saya berhenti dari menjalankan latihan bebanan, otot-otot saya bertukar jadi lemak

• Otot-otot dengan lemak bezanya seperti kayu dengan besi:

• Berhenti dari latihan bebanan, atrofi otot berlaku (mengecut). Bila berhenti latihan lemak mula terkumpul o.I. Seolah-olah otot yang hilang bertukar jadi lemak.

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Saya perlu makan vitamin tambahan untuk bertenaga lebih

• Tak Perlu:• Makanan yang seimbang mempunyai

vitamin yang mencukupi. Lagi pula, Punca tenaga utama adalah Kabohidrat seperti nasi dan roti.

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Sebelum berjogging, saya makan “glukose” agar saya tidak cepat letih.

• Tidak benar:• 3 perkara akan berlaku;

• 1. Rebound hypoglycemia– loya ,disorientasi, helucinasi

• 2. Merencat pembakaran lemak• 3. dehidrasi

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Jika saya berhenti dari menjalankan latihan bebanan, otot-otot saya bertukar jadi lemak

• Otot-otot dengan lemak bezanya seperti kayu dengan besi:

• Berhenti dari latihan bebanan, atrofi otot berlaku (mengecut). Bila berhenti latihan lemak mula terkumpul o.I. Seolah-olah otot yang hilang bertukar jadi lemak.

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Jangan salah faham lagi………..

Jika10 tahun lampau berat badan saya sama seperti yang ada sekarang, ini bermakna saya secergas dahulu

Tidak mungkin: Komposisi badan tidak berkait terus dengan kecergasan. Gaya hidup yang lebih berpengaruh kepada kecergasan.


Minum minuman sejuk semasa senaman membuatkan cramps diperut

• Pun tak betul:• Sebab air yang sejuk 8-15 dajah celsius akan diserap

masuk ke sel dengan lebih baik dari air suam/panas.• Cramp di perut boleh terjadi jika minuman yang

diambil adalah berkonsentrasi tinggi

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Sebelum berjogging, saya makan “glukose” agar saya tidak cepat letih.

• Tidak benar:• 3 perkara akan berlaku;

• 1. Rebound hypoglycemia– loya ,disorientasi, helucinasi

• 2. Merencat pembakaran lemak• 3. dehidrasi

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Building Motivation To Change

• Examining the pros and cons of change• Boosting self-efficacy• Identifying and overcoming key barriers to

change


Enhancing Our Readiness To Change

• Pre-contemplating• Contemplating: Intending to take action within

6 month• Preparation: planning to take action within a

month• Action: outwardly changing behavior• Maintenance: Successful behavior


Developing Skills for Change: Creating a personalized Plan

• Monitor our behavior and gather data• Analyze data and identify patterns• Set realistic and specific goals• Devise a strategy or plan of action• Make personal contract


Staying With It (adherence)

• Social influences• Levels of motivation and commitment• Choice of techniques and level of effort• Stress barriers• Procrastinating/rationalizing & blaming


epilog

…..we are in charge of our health!! Many of the decisions we make everyday have an impact on the quality of our lives, both now and the future. By making positive choices, large and small, we help ensure a lifetime of wellness…….


TQ


Meaning of concentration…..


Sports injury


Kecederaan dalam sukan……

Aduhhh….


Semangat juang yg tinggi

Hang ingat aku ni tua sangat keeeee………


Sponsorship in sports…….


Definition of flexibility…….


Unfair advantage……….

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