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PHYSICAL ACTIVITYBody movement, muscle activity
PHYSICAL EXERCISEPlanned, Structured, Repetitive
& Purposive
Aeorbic, Strength, Flexibility, Balance
PHYSICAL FITNESSCardiovascular, Muscular,
Flexibility, Agility,
Balance
SARANAN – AEROBIC
INTENSITI SEDERHANA
30 mins/hari, 5 hari/minggu
Brisk walk – kenaikan HR sedikit
INTENSITI TINGGI/VIGOROUS
20 mis/hari, 3 hari/minggu
Jogging – HR meningkat dengan ketara
CAMPURAN
2 hari moderate + 2 hari vigorous
SARANAN – KEKUATAN
2 kali/seminggu
Tak berturut-turut
Kumpulan otot utama
8 – 12 reps/set
3 sets/exercise
Any resistance/weight
SARANAN MINIMUM – KESAN MINIMUM
MENGEKALKAN KECERGASAN
SARANAN – FLEKSIBILITI
Yoga, TaiChi, sendirian berhad
Regangan setiap kumpulan otot
Regang sehingga maksimum
Tahan untuk 20 – 30 saat
Ulang 3 – 5 kali
3x/minggu
Contoh : downwards dog, upper dog, all four
SARANAN – KESEIMBANGAN
Senaman kekuatan anggota bawah – membantu
2-3x/minggu
Berjalan ke belakang, berdiri sebelah kaki, tandem walk
Talk test
Boleh bercakap
Susah untuk lengkap satu ayat
Langsung tak boleh bercakap
MaxHR
HRmax = 206.9 – (0.67 x age)
M (55 – 69%), H (70-89%)
MENENTUKAN INTENSITI
Rating of Perceived Exertion: RPE/Borg Scale6
7
8
9
10
11
12
13
14
15
16
17
18
19
Very, very light
Very light
Fairly light
Somewhat hard
H ard
Very hard
Very, very hard
BAGAIMANA?... NO 2
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