bateri kecergasan

8/11/2019 BATERI KECERGASAN

1/18

2 0 0 8

UJIAN KECERGASAN - SEGAK

Pengenalan

Program penilaian Standard Kecergasan Fizikal Kebangsaan Untuk MuridSekolah Malaysia (SEGAK) ini dirancang selari dengan tunjang kecergasan yang

terkandung dalam Sukatan Pelajaran Pendidikan Jasmani dan PendidikanKesihatan Sekolah Rendah dan Menengah.

Menurut Falls (1980), kecergasan untuk kesihatan merangkumi aspek yangberkaitan dengan fungsi fisiologi dan psikologi yang dipercayai memberi individu

perlindungan daripada ancaman penyakit hipokinetik (kekurangan pergerakan)seperti penyakit jantung, obesiti dan pelbagai penyakit otot dan tulang.

Kecergasan untuk prestasi pula merujuk kepada fungsi dan keupayaan individuuntuk bertanding dalam aktiviti sukan dengan bertenaga, berdaya kuasa,

kekuatan, berdaya tahan, kemahiran dan sebagainya.

Gaya hidup masyarakat Malaysia kini bertambah sedentari. Kecergasan yangoptimum boleh membantu murid dalam melaksanakan aktiviti harian dengan

cekap dan berkesan tanpa berasa letih. Selaras dengan itu, satu aktivitikecergasan yang terancang perlu dilaksanakan dengan sempurna mengikut

prosedur yang ditetapkan bagi setiap item ujian dan dinilai mengikut norma yangtelah ditetapkan. Dengan ini, satu penilaian yang standard dapat diukur.

SEGAK mula diilhamkan oleh Kementerian Pelajaran Malaysia pada tahun 2005.Ujian ini dirancang untuk dilaksanakan sepenuhnya kepada murid Tahun 4

hingga Tingkatan 5 mulai sesi persekolahan tahun 2008. Pelaporan hasil SEGAKakan menjadi komponen kecergasan kepada penilaian berasaskan sekolah.

Rekod penilaian kecergasan memberi maklumat tentang tahap kecergasan murid.Ujian yang dijalankan secara sistematik wajib diadakan dua kali setahun dan

diharap dapat memotivasikan murid mengamal gaya hidup sihat. Murid akan lebihbertanggung jawab dan berkeupayaan mencapai kesejahteraan diri serta

memberi sumbangan terhadap keharmonian dan kesejahteraan negara selarasdengan hasrat Falsafah Pendidikan Kebangsaan ke arah merealisasikan

Wawasan 2020.

Matlamat

Murid sentiasa peka, berpengetahuan dan mengamalkan aktiviti kecergasanuntuk meningkat dan mengekalkan tahap kecergasan fizikal berasaskan

kesihatan yang optimum.
http://pjpkakram.blogspot.com/2008/10/ujian-kecergasan-segak.htmlhttp://pjpkakram.blogspot.com/2008/10/ujian-kecergasan-segak.html


2/18

ObjektifMurid dapat :

1. mengukur dan merekod tahap kecergasan fizikal;2. menganalisis dan mentafsir kecergasan fizikal kendiri;

3. mengetahui tahap kecergasan kendiri;

4. merancang dan melakukan tindakan susulan; dan5. mencapai tahap kecergasan yang diiktiraf berdasarkan prestasi semasa.

Strategi Pelaksanaan Ujian SEGAK

1. Semua murid Tahun 4 hingga Tingkatan 5 wajib menjalani ujian-ujiankecergasan fizikal yang dicadangkan dalam buku panduan ini.

2. Prosedur dan teknik ujian hendaklah mengikut peringkat umur, keupayaanmurid dan mengambil kira peralatan serta tempat ujian dijalankan.

3. Umur murid dikira pada 1 hb. Januari untuk rujukan norma.4. Ujian ini boleh dijalankan semasa atau di luar waktu pengajaran PendidikanJasmani. Ujian ini juga mesti dilengkapkan pada hari yang sama.

5. Murid digalakkan membuat ujian secara individu, bersama rakan atau keluargamereka.

6. Ujian ini terdiri daripada dua bahagian iaitu;6.1 Ukuran Indeks Jisim Badan dan

6.2 Bateri ujian fizikal.7. Ukuran antropometrik untuk mendapatkan Indeks Jisim Badan perlu dibuat

sebelum melakukan ujian ini.8. Bateri ujian fizikal mesti dilaksanakan mengikut urutan secara berterusan oleh

murid yang sama seperti berikut;8.1 Naik Turun Bangku ( 3 minit ) mengikut 96 detik seminit

8.2 Tekan Tubi ( 1 minit )8.3 Ringkuk Tubi Separa (1 minit ) mengikut 50 detik seminit

8.4 Jangkauan MelunjurUrutan ini perlu dipatuhi atas faktor fisiologi.

9. Ujian ini perlu dilaksanakan dua kali setahun pada bulan Mac dan Ogos.10. Bagi murid yang tidak sihat, guru boleh menjalankan ujian pada hari yang lain

pada bulan yang sama.

Langkah-langkah Pelaksanaan1. Taklimat kepada murid tentang SEGAK

2. Mengukur Indeks Jisim Badan3. Aktiviti memanaskan badan.

4. Pelaksanaan Bateri Ujian5. Aktiviti menyejukkan badan

Aspek Keselamatan1. Murid dikecualikan daripada mengambil ujian ini jika :


3/18

(a) disahkan oleh Pegawai Perubatan tidak layak mengambil ujian kecergasanfizikal;

(b) mengidap penyakit kronik; dan(c) tidak sihat pada waktu ujian.

2. Alatan ujian yang digunakan mesti lengkap, selamat dan berfungsi dengan

baik.3. Kawasan ujian mesti selamat dan sesuai dengan jenis ujian yang hendakdijalankan.

4. Murid memakai pakaian Pendidikan Jasmani.5. Pengawasan guru diutamakan semasa ujian dilaksanakan.

6. Murid melakukan aktiviti memanaskan badan sebelum menjalani ujian danmenyejukkan badan selepas ujian dilaksanakan.

Peralatan1. Pengukur tinggi2. Penimbang berat

3. Borang skor4. Bangku - Ketinggian 30.5 cm ( 1 kaki)5. Jam Randik

6. Rakaman metronome (96 detik seminit)7. Radio CD

8. Kawasan lapang dan rata.9. Span ( 5 cm lebar x 15 cm panjang x 10 cm tinggi).

10. Tilam senaman11. Pita lekat bersaiz 2.5 cm

12. Pita ukur13. Metronom 50 dsm

14. Pelapik getah15. Penanda 15 cm seperti pensel, lidi atau straw minuman

16. Alat pengukur jangkauan

Nota Untuk Guru1. Merancang tarikh ujian

2. Menyediakan tempat, alatan dan borang3. Memastikan aspek keselamatan

4. Mentadbir ujian5. Mengesahkan hasil ujian

6. Merekod ujian dalam sistem maklumat murid7. Menganalisa hasil ujian

8. Melaporkan hasil ujian dalam buku rekod kemajuan murid

http://pjpkakram.blogspot.com/2008/10/ujian-kecergasan-segak.html
http://pjpkakram.blogspot.com/2008/10/ujian-kecergasan-segak.htmlhttp://pjpkakram.blogspot.com/2008/10/ujian-kecergasan-segak.htmlhttp://pjpkakram.blogspot.com/2008/10/ujian-kecergasan-segak.html


4/18

The FITT Principle of Training

Think of The FITT principle as a set of rules that mustbe adhered to in order to benefit from any form of fitness training program.

These rules relate to the Frequency, Intensity, Type and Time (FITT) ofexercise...

These four principles of fitness training are applicable to individuals exercising at low to

moderate training levels and may be used to establish guidelines for bothcardiorespiratory and resistance training.

The FITT principle is used to guide the development of unique and bespoke fitness plansthat cater for an individual's specific needs.

Frequency

Following any form of fitness training, the body goes through a process of rebuild and

repair to replenish its energy reserves consumed by the exercise.

The frequency of exercise is a fine balance between providing just enough stress for thebody to adapt to andallowing enough time for healing and adaptation to occur...

1.CardioRespiratory TrainingThe guidelines for cardiorespiratory training (also called aerobic conditioning) is aminimum of three sessions per week and ideally five or six sessions per week.

Experts suggest that little or no benefit is attained over and above this amount.Of course athletes often fall outside the suggested guidelines but even elite

performers must give themselves time to rest.

2.Resistance TrainingThe frequency ofresistance trainingis dependent upon the particular individual and

format of the program. For example, a program that works everybody part

everysession should be completed 3-4 days a week with a day's rest betweensessions.

On the other hand, aprogram that focuses on just one or two body parts per

session, in theory you could be completed as frequently as six days per week.Many bodybuilders follow such a routine.

Remember though, each time you complete a strenuous strength training session

(regardless of the body part) you are taxing your body as a whole - including all

the physiological systems and major organs.

INTENSITY

The second rule in the FITT principle relates to intensity. It defines the amount of effortthat should be invested in a training program or any one session.
http://www.sport-fitness-advisor.com/resistance-training.htmlhttp://www.sport-fitness-advisor.com/resistance-training.htmlhttp://www.sport-fitness-advisor.com/resistance-training.htmlhttp://www.sport-fitness-advisor.com/resistance-training.html


5/18

Like the first FITT principle - frequency - there must be a balance between finding

enough intensity to overload the body (so it can adapt) but not so much that it causesovertraining.

Heart ratecan be used to measure the intensity of cardiorespiratory training. Workload is

used to define the intensity of resistance training.

1.

Cardio Respiratory TrainingHeart rate is the primary measure of intensity inaerobic endurance training.Ideally

before you start an aerobic training program a target heart rate zone should firstbe determined. The target heart rate zone is a function of both your fitness leveland age. Here's a quick method for determining your target heart rate...

Heart Rate & Maximum Heart Rate

Heart rate is measured as beats per minute (bpm). Heart rate can bemonitored and measured by taking your pulse at the wrist, arm or neck.

An approximation of maximum heart rate (MHR) can also be calculated asfollows: MHR = 220 - age.

Target Heart Rate

For beginners a target heart rate zone of 50-70 percent of their maximumof heart rate is a good place to start. So if, for example, you are 40 years

old that gives you a predicted maximum heart rate of 180 (220 - 40).Multiply 180 by 50% and 70% and your reach a target zone of 90bpm -126bpm.

For fitter, more advanced individuals, a target heart rate zone of 70-85

percent of their maximum of heart rate may be more appropriate. Stayingwith the example above, that 40 year old now has a heart rate zone of126bpm - 153bpm.

There are limitations with heart rate and theheart rate reservemethod, while

no means flawless, may be a more accurate way to determine exerciseintensity.

2.Resistance TrainingFor resistance training, workload is the primary measure of intensity. Workloadcan have three components:

1. The amount of weight lifted during an exercise2. The number of repetitions completed for a particular exercise3. The length of time to complete all exercises in a set or total training session

So, you can increase workload by lifting heavier weights. Or you could increasethe number of repetitions with the same weight. Finally, you could lift the same

weight for the same number of repetitions but decrease the rest time betweensets.

However, only increase the intnesity using oneof the above parameters. Do notincrease weight and decrease rest time in the same session for example.

TYPE
http://www.sport-fitness-advisor.com/heart-rate-training.htmlhttp://www.sport-fitness-advisor.com/heart-rate-training.htmlhttp://www.sport-fitness-advisor.com/aerobic-endurance-training.htmlhttp://www.sport-fitness-advisor.com/aerobic-endurance-training.htmlhttp://www.sport-fitness-advisor.com/aerobic-endurance-training.htmlhttp://www.sport-fitness-advisor.com/heart-rate-reserve.htmlhttp://www.sport-fitness-advisor.com/heart-rate-reserve.htmlhttp://www.sport-fitness-advisor.com/heart-rate-reserve.htmlhttp://www.sport-fitness-advisor.com/heart-rate-reserve.htmlhttp://www.sport-fitness-advisor.com/aerobic-endurance-training.htmlhttp://www.sport-fitness-advisor.com/heart-rate-training.html


6/18

The third component in the FITT principle dictates what typeor kind of exercise youshould choose to achieve the appropriate training response...

Cardio Respiratory TrainingUsing the FITT principle, the best type of exercise to tax or improve the cardiovascular

system should be continuous in nature and make use of large muscle groups. Examples

include running, walking, swimming, dancing, cycling, aerobics classes, circuit training,cycling etc.

Resistance TrainingThis is fairly obvious too. The best form of exercise to stress the neuromuscular system

is resistance training. But resistance training does not neccessarily mean lifting weights.Resistance bandscould be used as an alternative or perhaps acircuit trainingsession that only

incorporates bodyweight exercises.

TIME

The final component in the FITT principle of training is time- or how long you should beexercising for. Is longer better?

Cardio Respiratory Training

Individuals with lower fitness levels should aim to maintain their heart rate within thetarget heart rate zone for a minimum of 20-30 minutes. This can increase to as much as45-60 minutes as fitness levels increase.

Beyond the 45-60 minute mark there are diminished returns. For all that extra effort, theassociated benefits are minimal.

This also applies to many athletes. Beyond a certain point they run the risk of

overtraining and injury. There are exceptions however - typically the ultra-long distanceendurance athletes.

In terms of the duration of the program as a whole, research suggests a minimum of 6

weeks is required to see noticeable improvement and as much as a year or more beforea peak in fitness is reached.

Resistance TrainingThe common consensus for the duration of resistance training session is no longer than

45-60 minutes. Again, intensity has a say and particularly grueling strength sessionsmay last as little as 20 - 30 minutes.

Perhaps the most important principle of training (that ironically doesn't have it's ownletter in the FITT principle) is rest. Exercising too frequently and too intensely hinders

the body's ability to recover and adapt. As a rule of thumb, the harder you train, the

more recovery you should allow for. Unfortunately many athletes don't have that luxury!

Sports Training Principles

The FITT principle is designed more for the general population than athletes.
http://www.sport-fitness-advisor.com/resistance-band-exercises.htmlhttp://www.sport-fitness-advisor.com/resistance-band-exercises.htmlhttp://www.sport-fitness-advisor.com/circuit-training.htmlhttp://www.sport-fitness-advisor.com/circuit-training.htmlhttp://www.sport-fitness-advisor.com/circuit-training.htmlhttp://www.sport-fitness-advisor.com/circuit-training.htmlhttp://www.sport-fitness-advisor.com/resistance-band-exercises.html


7/18


8/18

F.I.T.T. Principle

ByPaige Waehner,About.com Guide

Updated October 16, 2007

About.com Health's Disease and Condition content is reviewed by ourMedical Review Board

Filed In:

1. Weight Loss

Definition: Definition: The F.I.T.T. Principle in exercise is a set of rules that help you get the most out

of your workouts. F.I.T.T. stands for:

1. Frequency: how often you exercise2.

Intensity: how hard you work during exercise3. Time: how long you exercise, and4.

Type: what type of activity you're doing

These are the different aspects of your program that you can manipulate to change your workouts,

which is something you need to do regularly to avoid plateaus and boredom. For example, if you start

out walking three times a week for 30 minutes at a moderate pace, you may lose weight and increase

your endurance. After a few weeks of the same workouts, though, your body will adapt to those

walking workouts which could lead to a plateau. At that point, you could add another day of walking

(changing your exercise Frequency), walk faster or add some running (changing the Intensity), walk

for a longer period of time (changing the Time) or try something different like swimming or cycling

(changing the Type).

http://exercise.about.com/od/weightloss/g/FITTprinciple.htm

There are some basic principles that govern the world of exercise, and knowing them can help you setup and manipulate different components of your workout.

The F.I.T.T. Principle

FITT is an easy way to remember the exercise variables you can manipulate to avoid boredom and tokeep your body challenged:

Frequency- how often you exercise

Intensity- how hard you exercise

Time- how long you exercise

Type- the type of exercise you're doing (e.g., running, walking, etc.)

When you workout at sufficient intensity, time and frequency, your body will improve (also called theTraining Effect) and you'll start to see changes in your weight, body fat percentage, cardioendurance and strength. When your body adjusts to your current FITT levels, it's time to manipulate
http://exercise.about.com/bio/Paige-Waehner-7009.htmhttp://exercise.about.com/bio/Paige-Waehner-7009.htmhttp://exercise.about.com/bio/Paige-Waehner-7009.htmhttp://www.about.com/health/review.htmhttp://www.about.com/health/review.htmhttp://www.about.com/health/review.htmhttp://exercise.about.com/od/weightlosshttp://exercise.about.com/od/weightlosshttp://exercise.about.com/od/weightloss/g/FITTprinciple.htmhttp://exercise.about.com/od/weightloss/g/FITTprinciple.htmhttp://exercise.about.com/od/weightloss/g/FITTprinciple.htmhttp://exercise.about.com/od/weightlosshttp://www.about.com/health/review.htmhttp://exercise.about.com/bio/Paige-Waehner-7009.htm


9/18

one of more of them. For example, if you've been walking 3 times a week for 20 minutes and you'vestopped seeing improvement, you could change your program by implementing one or more of thefollowing ideas:

Frequency- Add one more day of walkingIntensity- Add short bursts of jogging, speedwalking or hill training

Time- Add 10-15 minutes to your usual workout timeType- Do a different activity such as cycling, swimming or aerobics

Changing any of these variables every 4 to 6 weeks can help you keep that training effect going.

Progressive Resistance (the Overload Principle)

In order to improve your strength, endurance and fitness, you have to progressively increase thefrequency, intensity and time of your workouts. A simple way to stimulate your body is to try different

activities. If you normally walk on the treadmill, try riding the bike which will use different musclesand allow you to burn more calories. If you've been doing biceps curls with dumbbells, change to abarbell.

Specificity

This principle is just how it sounds...how you exercise should be specific to your goals. If you're tryingto improve your racing times, you should focus on speed workouts. If your main goal is simply health,

fitness and weight loss, you should focus on total body strength, cardio and a healthy diet. Make sureyour training matches your goals.

Rest and Recovery

While we often focus on getting in as much exercise as possible, rest and recovery is also essential forreaching your weight loss and fitness goals. While you can often do cardio every day (though you maywant to rest after very intense workouts), you should have at least a day of rest between strengthtraining workouts. Make sure you don't work the same muscles two days in a row to give your bodythe time it needs to rest and recover.

http://exercise.about.com/cs/exbeginners/a/exbasics_3.htm
http://exercise.about.com/cs/exbeginners/a/exbasics_3.htmhttp://exercise.about.com/cs/exbeginners/a/exbasics_3.htmhttp://exercise.about.com/cs/exbeginners/a/exbasics_3.htm


10/18

Ujian Kecergasan Atlet 2009

Posted by isn-johor Tuesday, October 20, 2009, under |0 comments

Ujian Kecergasan Atlet Serantau

Sukan : Memanah, Tinju

Tarikh : 16-17 Feb 2009

Ketua Penguji : Muhammad Ridzwan Zakaria (pegawai Fisiologi Senam)

Isi Borang
http://isn-johor.blogspot.com/2009/10/ujian-kecergasan-atlet-2009.htmlhttp://isn-johor.blogspot.com/2009/10/ujian-kecergasan-atlet-2009.htmlhttps://www.blogger.com/comment.g?blogID=1221872448983112746&postID=8652494154433637067https://www.blogger.com/comment.g?blogID=1221872448983112746&postID=8652494154433637067https://www.blogger.com/comment.g?blogID=1221872448983112746&postID=8652494154433637067http://4.bp.blogspot.com/_GQAiVnSIl_Q/St07NHsgmgI/AAAAAAAAAHA/6Cp8V4hOEFs/s1600-h/HPIM0337.JPGhttp://4.bp.blogspot.com/_GQAiVnSIl_Q/St07NHsgmgI/AAAAAAAAAHA/6Cp8V4hOEFs/s1600-h/HPIM0337.JPGhttps://www.blogger.com/comment.g?blogID=1221872448983112746&postID=8652494154433637067http://isn-johor.blogspot.com/2009/10/ujian-kecergasan-atlet-2009.html


11/18

Arm Span

Height
http://4.bp.blogspot.com/_GQAiVnSIl_Q/St035M_k-dI/AAAAAAAAAFw/ZsIzUmCTKPo/s1600-h/HPIM0341.JPGhttp://4.bp.blogspot.com/_GQAiVnSIl_Q/St035pZqLiI/AAAAAAAAAF4/KZ5045u71kQ/s1600-h/HPIM0342.JPGhttp://4.bp.blogspot.com/_GQAiVnSIl_Q/St035M_k-dI/AAAAAAAAAFw/ZsIzUmCTKPo/s1600-h/HPIM0341.JPGhttp://4.bp.blogspot.com/_GQAiVnSIl_Q/St035pZqLiI/AAAAAAAAAF4/KZ5045u71kQ/s1600-h/HPIM0342.JPG


12/18

Sit Up
http://4.bp.blogspot.com/_GQAiVnSIl_Q/St0375gh-XI/AAAAAAAAAGQ/f_avf0KIlF0/s1600-h/HPIM0355.JPGhttp://4.bp.blogspot.com/_GQAiVnSIl_Q/St0375gh-XI/AAAAAAAAAGQ/f_avf0KIlF0/s1600-h/HPIM0355.JPG


13/18

Push Up

Push Up (wanita)
http://4.bp.blogspot.com/_GQAiVnSIl_Q/St037Bx0h6I/AAAAAAAAAGI/lfd6PQ0MLJk/s1600-h/HPIM0349.JPGhttp://4.bp.blogspot.com/_GQAiVnSIl_Q/St037Bx0h6I/AAAAAAAAAGI/lfd6PQ0MLJk/s1600-h/HPIM0349.JPG


14/18

Speed
http://3.bp.blogspot.com/_GQAiVnSIl_Q/St036iRtF8I/AAAAAAAAAGA/fw-NnEMTawA/s1600-h/HPIM0345.JPG


15/18

Seat N Reach
http://4.bp.blogspot.com/_GQAiVnSIl_Q/St04-C2QcuI/AAAAAAAAAGo/Qd_YQfoI4cM/s1600-h/HPIM0367.JPG


16/18

Standing Broad Jump
http://1.bp.blogspot.com/_GQAiVnSIl_Q/St049vPr5DI/AAAAAAAAAGg/weJuQnxmV6Y/s1600-h/HPIM0364.JPGhttp://1.bp.blogspot.com/_GQAiVnSIl_Q/St049vPr5DI/AAAAAAAAAGg/weJuQnxmV6Y/s1600-h/HPIM0364.JPG


17/18

Beep Test (memanah)
http://3.bp.blogspot.com/_GQAiVnSIl_Q/St04_SPWe_I/AAAAAAAAAG4/fn2tMJsgdyQ/s1600-h/HPIM0371.JPGhttp://3.bp.blogspot.com/_GQAiVnSIl_Q/St049OkLJtI/AAAAAAAAAGY/VaaJeYZBnQ0/s1600-h/HPIM0361.JPGhttp://3.bp.blogspot.com/_GQAiVnSIl_Q/St04_SPWe_I/AAAAAAAAAG4/fn2tMJsgdyQ/s1600-h/HPIM0371.JPGhttp://3.bp.blogspot.com/_GQAiVnSIl_Q/St049OkLJtI/AAAAAAAAAGY/VaaJeYZBnQ0/s1600-h/HPIM0361.JPG


18/18

Beep Test (Tinju)
http://4.bp.blogspot.com/_GQAiVnSIl_Q/St04-1K1GyI/AAAAAAAAAGw/DHfKLUxOJ3k/s1600-h/HPIM0360.JPG

bateri kecergasan

Documents