ARTIKEL OLAH RAGA

MEMBAKAR LEMAK DENGAN INTENSITAS LATIHAN

In addition to the type of exercise, another important factor in fat

burning is an appropriate exercise intensity. You can measure it by
measuring heart rate during exercise, Dr. Research. George Brooks
of the University of California, Berkeley, showed that the use of fat
as an energy source will be maximal if dilakukar exercise intensity
below the 65% maximum heart second. On top of these figures,
the body will use more carbohydrate than fat as fuel.
While the British study to prove that the most fat burning If you
train with intensity of 63% maximum heart rate. Similarly, studies
at Laval University, Canada, showed that those who train with high
intensity fat loss more than low-intensity exercise.
The importance of an appropriate intensity to burn fat is also
revealed in research for eight months at Duke University. The team
led by Dr. Cris Slentz concludes:
People who practice intensively, running 20 miles a week with an
intensity of 65% -80% of maximum heart rate, decrease with the
addition of fat and muscle rnassa more than people who walk 12
miles per week at 65% -80% maximum heart rate . Both groups
are equally not a diet.
Sports intensive form muscle tissue. The bigger the muscle, the
more calories and fat to be used when the body is in normal
circumstances. Intensive exercise also burn more fat after exercise
compared to low-intensity exercise. The body will use energy from

carbohydrates during exercise and during a break from fat, as well

as for tissue repair. Amount more than if you do low intensity
exercise.
One way to determine the intensity of the exercise is to test speech.
This test is very subjective, but effective enough to ensure you are
still a long zone of safe and comfortable workout. As long as you
can still talk on the sidelines of the exercise without difficulty
means you are classified as medium-intensity exercise.
As for measuring the heart rate can be performed using such a
measuring device at hand. But you can also do it manually, by
putting your middle finger and index finger just below the ear, then
slide to the fingers directly beneath the jaw. Press gently. Starting
the count from zero in the first pulse and count the next pulse for
ten seconds, then multiply by six. That's what your heart rate.
While the maximum heart rate is 220 your age.

MANFAAT MELAKUKAN PEMANASAN SEBELUM

BEROLAHRAGA
Perhaps you from small heating was used to perform activities or
warming up before exercising. At the time of first school we are
taught to warm up first before getting into sports practice lessons
in the field. At least we were told to jog around the field or around
the streets outside the school. When the gym early in the
morning along with any movement would warm up exercises for
those who come not too late.
There may be wondering why the heating should be done? what
functions and benefits of warming up prior to heavy physical
activity like sports? And various other questions which may not

be answered until today. What is certain is very important to do

warm up before exercise. Than sorry later because it does not
heat up yourself, then do warm up even if only briefly.
A. Function / Benefit Warming Before Sports
Sports involving the movement of muscles, joints and bones in a
large enough intensity. By doing so warm blood sport that is rich
in nutrients and oxygen will flow to the muscles so it's ready to
be driven harder work. While the usefulness or benefits of
exercise itself is to strengthen muscles, bones, heart, lungs and
the circulation of blood.
B. Type / Shape Heating The Quick and Easy
Heating or warming up can be done without the help of any tools
and without cost, ie with light jogging, light aerobics, jog in place,
and others. Enough to our body sweaty, hot and feeling quite
heating approximately 5 to 15 minutes can be followed by muscle
stretching or streching for a few minutes for your muscles more
flexible to use later.
C. Effects, Impact, and Effect Not Doing Warming Sport
Without an adequate warm up before doing exercise a dominant
activity moves the muscles, joints and bones can result in injury
to muscles and joints injuries. Of course, the injury will greatly
interfere with activities and may be very painful and need further
medical treatment. Muscle injury can be a sprain, whiplash,
sprains, muscle cramps, muscle pain, and so forth.
D. Stretching / Streching the Good and True
After warming up that makes a little sweat, then followed by

muscle stretching or strenching. Both heating and stretching

should be done in a lightweight, low-capacity not too excessive. If
done excess can lead to joint injury. Do not let the sport has not
been feeling tired or exhausted heavy. If it is done properly then
the body will be ready to do sports activities. Then work out with
joyous feelings without coercion and forget all the problems that
exist.

PERBEDAAAN ANTARA PENDIDIKAN JASMANI DAN

OLAHRAGA

There are 4 aspects that differentiate between the Sport and

Physical Education, among others:
1. The purpose of Physical Education tailored to the
educational goals related to personal development of all
students, while the Sports goal is to refer to the
performance achievement of motor behavior as high in order
to win the match.
2. Learning Content in physical education tailored to students'
ability level, while the sports content of learning or training
content is the target to be met.
3. Learning Orientation physical education centered on
students. This means that students are not able to reach
the destination in time given the chance again, while in
sport athlete who can not achieve the goal line with the
target time is not considered talented and should be
replaced with other athletes.
4. The nature of physical education activities in scouting talent
that is used to determine the entry behavior, while in the
exercise aimed to select a talented athlete.

Posted by satrio item at 11:24 PM , 0 comments

Labels: kumpulan jurnal olahraga

MENGENAL PERMAINAN SEPAK TAKRAW

1. Sepaktakraw Field
Badminton court-sized with
Length: 13.40 m
Width: 6.10 m
2. Players
Each team consists of 3 people, 1 person as a "Tekong" and 2
others called "Apit Apit Right and Left".
. Players Clothing
* Son: Shirt-sleeved uniform shirts and rubber shoes.
* Princess: round-neck T-shirt, knee pants.
Not allowed to wear clothing which endanger the opponent.
Well-dressed, shirt and the obligatory T-shirt tucked / insert.
Captain must wear band on the left hand.
Clothing should be numbered backs, no only 1 -15.

Substitution of Players
Substitution at all times when the ball dead.
Each team is allowed only once in a set.
Players who get "red card" could be replaced with a provision
there has been no previous substitution.
If a team of players less than 3 (three), it should not continue the
game and the team is otherwise lost.
3. The match officials.
* 1 (one) official referee.
* 2 (two) referees (main referee and umpire II)
* 6 (six) lineman / linesman's (4 side underlined the field and 2
rear)
. Sweepstakes & Heating Players
Before the game starts, the referee will conduct the draw, who
won the lottery right to choose "football first."
Heating for 2 (two) minutes and only (five) persons are allowed on
the field during heating. Consists of 3 (three players) and
coaches.
Position players at the time of service.
In doing sepakmula, one of the legs Tekong is in a loop to do
sepakmula.
Both wedge players who perform service, must be within a
quarter circle.
Opponent freely move within the field itself.
4. Error (Cancel)
An error on the part of the service.

o Apit as pelambung still play ball.

o Apit lift the foot, stepping on the line, touch or pass under the
net when the ball stomach.
o Tekong dilambungkan not punt that to him.
o The ball touches one of his players (friends own) before the ball
over the net.
o The ball fell out of the field.
o The ball was not over the net.
o Tekong when kick while jumping.
* Error by the recipient
o Trying to divert attention or loud opponent against the
opponent.
* Errors on both sides
o There are players who took the ball on the opponent field
o There are players or equipment passing through the opponent's
field
o playing the ball more than 3 (three) times
o The ball on hand
o Holding / pinch the ball between the arms and body, two legs
or body.
o The ball on the attic / roof or wall (other objects)
o There are players who deliberately slow down the game
unnecessarily.
5. Event rate calculation
Figures / points are awarded to the team that shut down the ball
or opponent membyat error.
Posted by satrio item at 12:39 AM , 0 comments
Labels: kumpulan jurnal olahraga
11 APRIL, 2015

CARA MENGAJARKAN RENANG KEPADA ANAK

The kids really like water sports as fun activities and find many
interesting things. If your child is afraid of water, do not worry,
doubt as it is a very normal reaction, even if accompanied by an
experienced trainer to lease that will help your child progress
from fear to be confident and safe in the water.
Here are tips on how to start the process and techniques of
swimming for beginners. These steps in a logical sequence and is
designed to strengthen confidence in the water. Here are 4 easy
tips to swim for children and beginners:
The first is to familiarize your child with the feeling of getting
their faces wet. In swimming lessons taught how to blow bubbles.
Do it in the shallow pond so that children do not become anxious
and disturbed by the depth of water.
Second is to create a child to learn how to put their head
completely under water. This is a step that introduces water as
something very different from what they use and must be
handled with care hati.kita they hold to this point, so that
children have the anchor to grip. Some swimming instructors
using the technique of "doll" in which children held their breath
as they continue to carry water to the doll behind.
Third is to teach children how to lie down on the water to actually
swim. This technique is to teach them how to float and then
turned and began moving their own arms and legs
simultaneously. Support the child by placing your hands
stomach them and help them move forward as they begin to learn
the strokes.
Fourth is to teach jump into the water from the side and then
swim back to the wall. This is the basic water safety measures
that all children should know they've fallen into a swimming pool

accident.
Once you reach the 4 ways to swim for children and beginners
develop a level of confidence that they are no longer afraid of
water and will have fun. Once your child has the basics of water
safety on the other swimming techniques can be more easily
taught.