Académique Documents
Professionnel Documents
Culture Documents
pada kesehatan
NoPhysical
PhysicalActivity
Activity
No
yle
t
s
Life
Poor muscle
muscletone
tone
Poor
Riskofoffractures
fractures
Risk
Obesity
Obesity
Diabetes
Diabetes
PrematureAgeing
Ageing
Premature
2
BENEFITSOF
OFPHYSICAL
PHYSICALACTIVITY
ACTIVITY
BENEFITS
Management of the
disease
Secondary Prevention
Primary Prevention
3
EFFECTS OF REGULAR
TRAINING AND EXERCISE
1. THE HEART PUMPS MORE BLOOD PER BEAT.
2. THE RECOVERY RATE BECOMES QUICKER.
3. THE RESTING PULSE RATE BECOMES LOWER.
4. THE NUMBER OF CAPILLARIES INCREASES.
5. THE CARDIOVASCULAR SYSTEM BECOMES MORE EFFICIENT.
Cardiovascular Adaptations
Heart
Size
Oxygen
eccentric
hypertrophy
Plasma
Up
Volume
to 20%
Stroke
Volume
Increases
Heart
50-60%
Rate
Cardiac Output
extraction
Blood flow and
distribution
Increased
capillarization
Blood
Pressure
Decrease
6 to 10
mm Hg with regular
aerobic ex.
Pulmonary Adaptations
Increased
Aerobic vs Anaerobic
Anaerobic
activity:
shorter duration activity,
uses predominantly intacellular
glycogen as fuel
Aerobic
activity:
longer duration activity
uses fatty acids for fuel
R/ OLAHRAGA :
Olahraga
3-4 x /minggu
30 -60menit
CRIPE (Continuous, Rhythmical, Interval,
Progressive, Endurance)
Nadi target (220-umur) x 80%
unstable angina
uncontrolled hypertension
severe aortic stenosis
uncontrolled diabetes
complicated myocardial infarction (within 3 months)
untreated heart failure or cardiomyopathy
symptoms such as chest discomfort or shortness of breath
on low exertion
resting heart rate >100 bpm.