Kecergasan Fizikal

MOHD SANI MADON (PhD) UPSI

2014

CHAPTER 1

MOHD SANI MADON (PhD) UPSI

2014

PANDUAN MERANCANG PROGRAM

KECERGASAN
(Presidents Council on Physical Fitness & Sports, US)

Making a Commitment
Checking Your Health
Defining Fitness
Knowing the Basics
A Workout Schedule
A Matter of Principle
Measuring Your Heart Rate
Controlling Your Weight
Clothing
When to Exercise
MOHD SANI MADON (PhD) UPSI
2014

Kalau Tak Pernah Dengar...

Aerobik
Anaerobik
Body Composition
Body Type
Endomorph
Ectomorph
Mesomorph

MOHD SANI MADON (PhD) UPSI

2014

Terms and Terminologies

Calisthenics
Contraction
Concentric
Eccentric

Flexibility
Static
Ballistic/Dynamic

MOHD SANI MADON (PhD) UPSI

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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
MOHD SANI MADON (PhD) UPSI
2014

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.
MOHD SANI MADON (PhD) UPSI
2014

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.

MOHD SANI MADON (PhD) UPSI

2014

The Presidents 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.
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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
MOHD SANI MADON (PhD) UPSI
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Center, 2005).

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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.
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There are 3 basic types of

structured exercise

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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.
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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 ones 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.
MOHD SANI MADON (PhD) UPSI
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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.
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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
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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 youre 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 youre regularly
sending oxygen to your skin.
Healthy skin is one of the best
reasons to exercise.

2. Better sleep.
As long as you dont exercise two
hours before bed, youll 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
youll cope with anxiety, stress and
depression. Youll 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. Youll enjoy sex more not
only because youre chasing healthy
weight loss youre 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, youll 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,
its also a great way to increase
your energy levels. Having
energy to enjoy life is probably
the best reason to exercise!

you to eat whatever

you want whenever
you want, and youll
have to exercise
regularly to
maintain the
benefits but its
worth it. These are
good reasons to
exercise that will

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)

MOHD SANI MADON (PhD) UPSI

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KNL = 60% (KNM - KNR) + KNR

KNM
KNR
KNL
KNL
KNL
KNL

= 220 - Umur (40thn)

= ? ( katakanlah 60)
= 0.6 X (180 - 60} +60
= [0.6 X 120] + 60
= 72 + 60
= 132 dsm

132 dsm merupakan kadar nadi yang

sepatutnya saya capai semasa beraktiviti
supaya senaman saya berkesan

MOHD SANI MADON (PhD) UPSI

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Ciri-Ciri Sesi Latihan

Intensity (How
Hard)
Duration (How
Long)
Frequency (How
Often)
Mode (What
activities)

MOHD SANI MADON (PhD) UPSI

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Chapter 3
FACTS & FADS ON EXERCISE

MOHD SANI MADON (PhD) UPSI

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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.
MOHD SANI MADON (PhD) UPSI
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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.
MOHD SANI MADON (PhD) UPSI
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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.
MOHD SANI MADON (PhD) UPSI
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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
MOHD SANI MADON (PhD) UPSI
extra.
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2014

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)

MOHD SANI MADON (PhD) UPSI

2014

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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.

MOHD SANI MADON (PhD) UPSI

2014

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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.
MOHD SANI MADON (PhD) UPSI
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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.

MOHD SANI MADON (PhD) UPSI

2014

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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
MOHD SANI MADON (PhD) UPSI
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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.
MOHD SANI MADON (PhD) UPSI
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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.
MOHD SANI MADON (PhD) UPSI
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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

MOHD SANI MADON (PhD) UPSI

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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
MOHD SANI MADON (PhD) UPSI
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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

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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
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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

MOHD SANI MADON (PhD) UPSI

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Staying With It (adherence)

Social influences
Levels of motivation and
commitment
Choice of techniques and level of
effort
Stress barriers
Procrastinating/rationalizing &
blaming
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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
MOHD SANI MADON (PhD) UPSI
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TQ
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Meaning of
concentration..

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MOHD SANI MADON (PhD) UPSI

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Sports injury

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Kecederaan dalam
sukan

Aduhhh.

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Semangat juang yg tinggi

Hang ingat
aku ni tua
sangat
keeeee

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Sponsorship in sports.

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Definition of flexibility.

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Unfair advantage.

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