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UJIAN KECERGASAN - SEGAK

Pengenalan

Program penilaian Standard Kecergasan Fizikal Kebangsaan Untuk Murid
Sekolah Malaysia (SEGAK) ini dirancang selari dengan tunjang kecergasan yang
terkandung dalam Sukatan Pelajaran Pendidikan Jasmani dan Pendidikan
Kesihatan Sekolah Rendah dan Menengah.

Menurut Falls (1980), kecergasan untuk kesihatan merangkumi aspek yang
berkaitan 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 individu
untuk bertanding dalam aktiviti sukan dengan bertenaga, berdaya kuasa,
kekuatan, berdaya tahan, kemahiran dan sebagainya.

Gaya hidup masyarakat Malaysia kini bertambah sedentari. Kecergasan yang
optimum boleh membantu murid dalam melaksanakan aktiviti harian dengan
cekap dan berkesan tanpa berasa letih. Selaras dengan itu, satu aktiviti
kecergasan yang terancang perlu dilaksanakan dengan sempurna mengikut
prosedur yang ditetapkan bagi setiap item ujian dan dinilai mengikut norma yang
telah 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 SEGAK
akan 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 lebih
bertanggung jawab dan berkeupayaan mencapai kesejahteraan diri serta
memberi sumbangan terhadap keharmonian dan kesejahteraan negara selaras
dengan hasrat Falsafah Pendidikan Kebangsaan ke arah merealisasikan
Wawasan 2020.

Matlamat

Murid sentiasa peka, berpengetahuan dan mengamalkan aktiviti kecergasan
untuk meningkat dan mengekalkan tahap kecergasan fizikal berasaskan
kesihatan yang optimum.

Objektif
Murid 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; dan
5. mencapai tahap kecergasan yang diiktiraf berdasarkan prestasi semasa.



Strategi Pelaksanaan Ujian SEGAK

1. Semua murid Tahun 4 hingga Tingkatan 5 wajib menjalani ujian-ujian
kecergasan fizikal yang dicadangkan dalam buku panduan ini.
2. Prosedur dan teknik ujian hendaklah mengikut peringkat umur, keupayaan
murid 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 Pendidikan
Jasmani. Ujian ini juga mesti dilengkapkan pada hari yang sama.
5. Murid digalakkan membuat ujian secara individu, bersama rakan atau keluarga
mereka.
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 Melunjur
Urutan 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 Pelaksanaan
1. Taklimat kepada murid tentang SEGAK
2. Mengukur Indeks Jisim Badan
3. Aktiviti memanaskan badan.
4. Pelaksanaan Bateri Ujian
5. Aktiviti menyejukkan badan

Aspek Keselamatan
1. Murid dikecualikan daripada mengambil ujian ini jika :
(a) disahkan oleh Pegawai Perubatan tidak layak mengambil ujian kecergasan
fizikal;
(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 hendak
dijalankan.
4. Murid memakai pakaian Pendidikan Jasmani.
5. Pengawasan guru diutamakan semasa ujian dilaksanakan.
6. Murid melakukan aktiviti memanaskan badan sebelum menjalani ujian dan
menyejukkan badan selepas ujian dilaksanakan.

Peralatan
1. Pengukur tinggi
2. Penimbang berat
3. Borang skor
4. 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 senaman
11. Pita lekat bersaiz 2.5 cm
12. Pita ukur
13. Metronom 50 dsm
14. Pelapik getah
15. Penanda 15 cm seperti pensel, lidi atau straw minuman
16. Alat pengukur jangkauan

Nota Untuk Guru
1. Merancang tarikh ujian
2. Menyediakan tempat, alatan dan borang
3. Memastikan aspek keselamatan
4. Mentadbir ujian
5. Mengesahkan hasil ujian
6. Merekod ujian dalam sistem maklumat murid
7. Menganalisa hasil ujian
8. Melaporkan hasil ujian dalam buku rekod kemajuan murid
http://pjpkakram.blogspot.com/2008/10/ujian-kecergasan-segak.html


The FITT Principle of Training
Think of The FITT principle as a set of rules that must
be adhered to in order to benefit from any form of fitness training program.
These rules relate to the Frequency, Intensity, Type and Time (FITT) of
exercise...
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 both
cardiorespiratory and resistance training.
The FITT principle is used to guide the development of unique and bespoke fitness plans
that 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 the
body to adapt to and allowing enough time for healing and adaptation to occur...
1. CardioRespiratory Training
The guidelines for cardiorespiratory training (also called aerobic conditioning) is a
minimum 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 Training
The frequency of resistance training is dependent upon the particular individual and
format of the program. For example, a program that works every body part
every session should be completed 3-4 days a week with a day's rest between
sessions.
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 effort
that should be invested in a training program or any one session.
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 causes
overtraining.
Heart rate can be used to measure the intensity of cardiorespiratory training. Workload is
used to define the intensity of resistance training.
1. Cardio Respiratory Training
Heart rate is the primary measure of intensity in aerobic endurance training. Ideally
before you start an aerobic training program a target heart rate zone should first
be determined. The target heart rate zone is a function of both your fitness level
and 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 be
monitored and measured by taking your pulse at the wrist, arm or neck.
An approximation of maximum heart rate (MHR) can also be calculated as
follows: MHR = 220 - age.
Target Heart Rate
For beginners a target heart rate zone of 50-70 percent of their maximum
of 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. Staying
with the example above, that 40 year old now has a heart rate zone of
126bpm - 153bpm.
There are limitations with heart rate and the heart rate reserve method, while
no means flawless, may be a more accurate way to determine exercise
intensity.
2. Resistance Training
For resistance training, workload is the primary measure of intensity. Workload
can have three components:
1. The amount of weight lifted during an exercise
2. The number of repetitions completed for a particular exercise
3. 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 increase
the 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 between
sets.
However, only increase the intnesity using one of the above parameters. Do not
increase weight and decrease rest time in the same session for example.

TYPE
The third component in the FITT principle dictates what type or kind of exercise you
should choose to achieve the appropriate training response...
Cardio Respiratory Training
Using 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 Training
This 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 bands could be used as an alternative or perhaps a circuit training session that only
incorporates bodyweight exercises.

TIME
The final component in the FITT principle of training is time - or how long you should be
exercising for. Is longer better?
Cardio Respiratory Training
Individuals with lower fitness levels should aim to maintain their heart rate within the
target heart rate zone for a minimum of 20-30 minutes. This can increase to as much as
45-60 minutes as fitness levels increase.
Beyond the 45-60 minute mark there are diminished returns. For all that extra effort, the
associated 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 distance
endurance 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 before
a peak in fitness is reached.
Resistance Training
The 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 sessions
may last as little as 20 - 30 minutes.
Perhaps the most important principle of training (that ironically doesn't have it's own
letter 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.
Sport-specific training should be governed by a more in-depth set of principles. These
include:
Specificity
Overload
Adaptation
Progression
Reversibility
Variation
For a more detailed look at the the principles of training for athletes, see the excellent
"Sports Training Principles" (1997) by Frank Dick.

Return from this FITT Principle article
to the main Exercise Physiology Section


Recommended Workouts & Training Programs
If you're going to spend time and energy getting your body into great shape (either for a
sport or self-esteem) you deserve to get the very best results for your efforts...
Instead of spending hours upon hours sifting through the junk online, you might want to
look at these 12 recommended programs. This is my short-list of outstanding fitness resources
that cover everything from fat loss to speed training.
It takes a lot to get on that list. I'm hard to please. I IGNORE hype and use proven
sports science to make my judgements.








F.I.T.T. Principle
By Paige Waehner, About.com Guide
Updated October 16, 2007
About.com Health's Disease and Condition content is reviewed by our Medical 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 exercise
2. Intensity: how hard you work during exercise
3. Time: how long you exercise, and
4. 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 set
up 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 to
keep 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 the
Training Effect) and you'll start to see changes in your weight, body fat percentage, cardio
endurance and strength. When your body adjusts to your current FITT levels, it's time to manipulate
one of more of them. For example, if you've been walking 3 times a week for 20 minutes and you've
stopped seeing improvement, you could change your program by implementing one or more of the
following ideas:
Frequency - Add one more day of walking
Intensity - Add short bursts of jogging, speedwalking or hill training
Time - Add 10-15 minutes to your usual workout time
Type - 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 the
frequency, 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 muscles
and allow you to burn more calories. If you've been doing biceps curls with dumbbells, change to a
barbell.
Specificity
This principle is just how it sounds...how you exercise should be specific to your goals. If you're trying
to 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 sure
your 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 for
reaching your weight loss and fitness goals. While you can often do cardio every day (though you may
want to rest after very intense workouts), you should have at least a day of rest between strength
training workouts. Make sure you don't work the same muscles two days in a row to give your body
the time it needs to rest and recover.

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







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



Arm Span





Height





Sit Up









Push Up


Push Up (wanita)







Speed








Seat N Reach




Standing Broad Jump


Beep Test (memanah)


Beep Test (Tinju)