Académique Documents
Professionnel Documents
Culture Documents
CHAPTER 1
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
Aerobik
Anaerobik
Body Composition
Body Type
Endomorph
Ectomorph
Mesomorph
Flexibility
Static
Ballistic/Dynamic
Intensity
Interval Training
Fartlex Training
Circuit Training
Isometric Exercise
Isotonic Exercise
Slow Twitch Fibers
Fast Twitch Fibers
MOHD SANI MADON (PhD) UPSI
2014
10
11
A Matter of Principle
(Prinsip-prinsip Latihan)
Specificity (pengkhususan)
Overload (lebih beban)
Progressive (ansur maju)
Regularity ( berterusan)
MOHD SANI MADON (PhD) UPSI
2014
12
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.
MOHD SANI MADON (PhD) UPSI
2014
13
14
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.
MOHD SANI MADON (PhD) UPSI
2014
15
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
2014
16
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.
MOHD SANI MADON (PhD) UPSI
2014
17
CHAPTER 2
Komponen Kecergasan Fizikal
BERLANDASKAN KESIHATAN
dayatahan Kardiovaskular
Dayatahan otot
Kekuatan Otot
Kelembutan
Komposisi Badan
19
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!
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.
33
KNM
KNR
KNL
KNL
KNL
KNL
34
35
Chapter 3
FACTS & FADS ON EXERCISE
36
37
38
39
41
42
43
44
Tidak benar:
3 perkara akan berlaku;
1. Rebound hypoglycemia
loya ,disorientasi, helucinasi
45
46
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
2014
47
48
Tidak benar:
3 perkara akan berlaku;
1. Rebound hypoglycemia
loya ,disorientasi, helucinasi
49
50
51
52
53
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
2014
54
TQ
MOHD SANI MADON (PhD) UPSI
2014
55
Meaning of
concentration..
56
57
Sports injury
58
Kecederaan dalam
sukan
Aduhhh.
59
Hang ingat
aku ni tua
sangat
keeeee
60
Sponsorship in sports.
61
Definition of flexibility.
62
Unfair advantage.
63