EED3621LATIHAN DAN KECERGASAN

Kuliah 1

DefinitionsComponents of FitnessBenefits of performing physical activity

Principles of TrainingEvaluating Fitness

Discussion Points……

Health A state of complete physical, mental and

social well-being and not merely the absence of disease or infirmity (WHO, 1948).

Having sufficient energy and vitality to accomplish daily tasks and active recreational pursuits without undue fatigue (Nieman, 1998)

Definition 1

Wellness (WHO, 2006) Optimal state of health of individuals and

groups. There are two focal concerns: the

realization of the fullest potential of an individual physically, psychologically, socially, spiritually and economically, and the fulfilment of one’s role expectations in the family, community, place of worship, workplace and other settings.

Definition 2

Physical Fitness (Powers, Dodd & Noland, 2006): Physical fitness is a part of physical

health Does not only mean “freedom from

disease” Physical fitness has a positive effect on

health due to: Reduction in risk towards disease Improves quality of life

Definition 3

Definition 4

PHYSICAL ACTIVITY (Aktiviti Fizikal)Bodily movement produced by skeletal muscles that

increases energy expenditure

NON-EXERCISE (Bukan Senaman)

*housework* walking to shops

*gardening

EXERCISE (Senaman)

* planned, structured and repetitive

physical activity done to improve physical

fitness

Thygerson & Thygerson ,2009

Need for Physical Activity Everyone needs to be physically active Non-exercise physical activity (walk to

shops, avoid lifts and escalators, avoid having maids – do your own housework

If we are not getting enough physical activity because of automation and technology ( and ‘maid’iology) – we need planned exercise Go walking, jogging, gym regularly

Life span vs health span

Definition 5

Life SpanBirth Deat

h

Health Span

Reduces the risk of ◦ premature death, cardiovascular disease

Decreases◦ Resting heart rate, body fat

Keeps resting blood pressure normal Improves

◦ Heart efficiency, core strength, bone strength, balance, coordination, agility

◦ Body image, self esteem

Benefits of Physical Activity(Canadian Fitness Professionals, 2007)

Increases ◦ HDL and lowers LDL◦ Muscular strength, muscle mass; decreases body

fat◦ Resting metabolic rate

Lowers risk of developing diabetes Promotes joint stability Reduces depression and anxiety Assists in stress management

Components of Physical Fitness

Physical Fitness

Health-related• Cardiorespiratory endurance• Muscular strength• Muscular endurance• Flexibility• Body composition

Performance-related• Speed• Power• Agility• Reaction time• Balance• Coordination

To improve health, we need to improve the health-related fitness components. Performance-related components help us improve performance in sports.

To improve each fitness component, an individual needs to follow certain rules that are known as the PRINCIPLES of TRAINING◦Will help us develop fitness safely and efficiently

Improvement of Health

Assess current status of fitness component◦ Helps you understand “where you are now”

Current status helps us set targets or objectives◦ Helps you decide “where you want to be”◦ Objectives should be realistic, achievable,

measurable, have a time frame◦ Write down your objectives

Principle of Training 1

Overload Principle◦ In order to improve a fitness component, the body

or muscle must be stressed beyond the usual load◦ Example (i): To improve strength you must lift loads

that are heavier than what you are used to◦ Example (ii): To improve muscular endurance you

must work the muscle over a longer duration◦ Example (iii): To improve flexibility you must stretch

the muscle to a longer length BUT do not exercise until exhaustion!! Improvement can be obtained without

punishing training sessions No Pain No Gain – is a myth!

Principle of Training 2

Principle of Progression◦ Stressing the body or muscle beyond the usual load

(Principle 2, overload) must be done gradually◦ Increase approximately by not more than 10 %

each week◦ Example: To improve cardiorespiratory endurance

(stamina) you can brisk walk 20 min everyday this week, and progress by 10 % making it 22 min everyday the following week.

Progress until you get to your fitness objective, and then perform maintenance

Principle of Training 3

Principle of Specificity◦ What you train is what you get◦ If you jog, your legs will obtain training effects but

not your arms◦ If you train by running 5 km, you will improve

cardiorespiratory endurance but you will not get stronger

◦ If you train for strength (lift heavy weights) you will not gain endurance (lift light weights for a long time)

Principle of Training 4

Principle of Recuperation or Recovery◦ Rest is needed between exercise bouts◦ The body requires recovery in order to adapt to the

exercise loads placed on it◦ This will help you achieve maximal benefits from

exercise◦ Too much overload and too little rest can bring

about OVERTRAINING leading to chronic INJURIES and FATIGUE

◦ If you feel drained – rest, exercise at lower loads, eat properly

Principle of Training 5

Principle of Reversibility◦ Use it or lose it!◦ Too much rest in between exercise bouts can result

in a reduction of fitness levels◦ How much reduction depends on the component of

fitness Strength: Loss is slow, about 10% after 8 weeks of

cessation Muscular Endurance: Quick, about 30-40% after 8

weeks of cessation

Principle of Training 6

FIT guidelines should be followed according to fitness component◦ F = Frequency

How many sessions per week Recommendation is 3-5 sessions per week Should not have more than 2 consecutive inactive days

◦ I = Intensity How hard the training load is Use the heart rate as an indicator - HR high, intensity

high How many times you can lift a weight untuil you

cannot lift anymore – can lift 5x, 5RM; can lift 10 x, 10RM. 5RM higher intensity than 10RM

◦ T = Time or duration How long an exercise or activity is performed

Principle of Training 7

All-round development◦ Individuals who are well-developed through all

components of fitness are less likely to sustain injury and more likely to perform better in sport and life

Principle of Training 8

Maintenance◦ Once a level of fitness has been achieved, it is

possible to maintain it with less work than was needed to attain it

◦ Brooks (2004) suggests that by keeping the same intensity but reducing the volume by one third, you can prevent the reversal of adaptation for 12 weeks

(Meaning of volume/isipadu, intensity/intensiti?)

Principle of Training 9

Warm up and Cool down◦ Warm up is a brief bout of exercise that precedes

your workout. It should prepare you for the workout. It normally starts slow, becoming progressively faster and more intense. Increases blood flow and oxygen delivery to muscles and tendons, gives heart time to adapt to increased demands.

◦ The cool down is performed after the workout to bring the body systems back to resting conditions, and to help lower your body temperature, return blood from the muscles to the heart, remove metabolic waste products (lactic acid and CO2), reduce muscle soreness.

Principle of Training 10

Dynamic Warm-Up Performed before starting any exercise

session Raises body temperature Getting the muscles ready for action

(activates nervous system) Getting the heart rate up, increases blood

flow to muscles Dynamic warm-up will combine all of the

above to prepare you fully for subsequent exercise/activity

Refer to handout for sample

Sample Dynamic Warm-Up Heel-to-toe walk (20 steps) Heel-kick-butt walk (20 steps) Toe-up walk (20 steps) Knee-hug walk (20 steps) Slow jog – skip (alternate 10 s for about 1 minute) Walk forwards + “free-style” arms Walk backwards + “backstroke arms” Jogging faster 1 minute Bend body to side and touch side of knee (left &

right, about 20 x) Jumping jacks 10-20 x

Menyejukkan Badan

Tidak kurang penting dpd memanaskan badan

Selepas aktiviti intensiti tinggi (latihan, pertandingan), terdapat jumlah darah yg banyak menuju ke jantung.- jangan berhenti bergerak secara tiba-tiba- ini menyebabkan pengumpulan darah di vena hujung kaki dan tangan- ini boleh mengganggu peredaran darah ke jantung, otak dan otot

Pergerakan perlahan selama 5-10 minit (jalan, aktiviti aerobik intensiti rendah) boleh bantu menggalakkan peredaran darah – elak pening, pengsan

Ini diikuti dgn senaman regangan (regangan statik)

Berbeza dengan memanaskan badan di mana regangan dinamik mungkin lebih sesuai

Masa ini paling baik utk senaman regangan kerana- kebolehan otot memanjang yg maksimum- bantu mengurangkan edema dan asid

laktik Mengambil masa 10-15 minit

Mengapa Perlu Cool Down aid in the dissipation of waste products –

including lactic acid reduce the potential for DOMS reduce the chances of dizziness or

fainting caused by the pooling of venous blood at the extremities

reduce the level of adrenaline in the blood

allows the heart rate to return to its resting rate

Fitness testing is a way of gaining information about the health related and skill related components of an individual.

Fitness tests include a series of measurements that help determine the health status and physical fitness of an individual.

Evaluating Fitness

Jenis Ujian KecergasanKomponen Kecergasan Ujian-Ujian

1. Daya tahan kardiovaskular

a. Larian 2.4 kmb. Ujian Bleep

2. Daya tahan otot a. Tekan tubib. Bangkit tubic. Split jump

3. Kekuatan otot a. 1 RM squatb. 1 RM bench pressc. 7-level sit-up

4. Fleksibiliti a. Sit-and-reachb. Back extension

5. Komposisi tubuh badan Body Mass Index

To highlight the strengths and weakness of an individual, enabling a training program to be devised

To evaluate a training program, to see if it is helping the individual achieve set goals

To assist in setting goals To determine health status Talent identification To aid motivation

Reasons For Testing Fitness

Fitness tests are conducted to determine the current fitness level of people, monitor training and to give feedback and motivate people to do more exercise.

Many tests have been developed specifically for testing elite athletes, which would not be appropriate for using with young children.

Tests used for young children have been adapted using lower weights, distances and times, and using simple instructions and modified equipment.

Fitness Tests for Children

Check out some physical fitness test batteries for children from Malaysia and other countries.

Choose one battery, and test the fitness of about 80-100 students aged 9-11

Refer to handout “Tugasan”

Assignment 1

Baechle, T. R., & Earle, R. W.(eds.) (2008). Essentials of strength training and conditioning (3rd Edition). Urbana-Champaign: Human Kinetics.

Baechle, T. R., & Earle, R. W. (2006). Weight training steps to success. Urbana-Champaign: Human Kinetics.

Lancaster, S., & Teodorescu, R. (2008). Athletic fitness for kids. Urbana-Champaign: Human Kinetics.

Sandler, D. (2010). Fundamental weight training. Urbana-Champaign: Human Kinetics.

Thygerson, A. L., & Thygerson, S. M. (2009). Fit to be well (2nd Edition). Sudbury: Jones and Bartlett Publishers.

Buku Rujukan

Howley, E.T. & Franks, B.D. (2007). Fitness Professional’s Handbook. Urbana-Champaign: Human Kinetics.

Jackson, A. W., Morrow, J.R., Hill, D.W., & Dishman, R. K. (2004). Physical Activity for Health and fitness. Urbana-Champaign: Human Kinetics.

CONCLUSION Be familiar with fitness terminology Principles of training Testing fitness To improve your fitness, you will need to :

◦ Increase physical activity (exercise and non-exercise)

◦ Control diet ◦ Change lifestyle

Any Questions