KECERGASAN FIZIKAL

KEUPAYAAN MELAKSANAKAN TUGAS HARIAN DENGAN CEKAP DAN CERGAS TANPA RASA PENAT YANG BERLEBIHAN DAN MASIH BERTENAGA UNTUK MENIKMATI AKTIVITI RIADAH DAN MENGHADAPI KEADAAAN KECEMASAN
CLARKE, 1979.

Fitness.

Corbin & Lindsay (1979)..defined fitness into 2 categories:

Health related fitness Fitness high performance sports Health related- free from disease High performance fitness- achievement in sports

hasil
Seseorang yang physically educated :

Telah mempelajari kemahiran yang perlu. Cekap dalam pelbagai pergerakan individu dan bersama. Bergerak dengan konsep badan, ruang dsb. Cemerlang dalam sesuatu. Tahu bagaimana mendapatkan kemahiran baru

Lagi...
Is physically fit: menilai, mencapai dan mengekalkan kecergasan fizikalnya Merangka program yang selamat Melakukan aktiviti fizikal dengan kerap. Memilih dan menyertai aktiviti seumur hidup.

Sikit lagi..
Tahu implikasi dan kepentingan aktiviti fizikal Sedar akan risiko dan faktor keselamatan. Apply konsep dan prinsip. Tahu peraturan dan strategi

Multiracial understanding Seronok, self-expression and communications

KOMPONEN KECERGASAN FIZIKAL

DAYATAHAN K.VASKULAR DAYATAHAN OTOT KEKUATAN OTOT KELENTURAN KOMPOSISI BADAN

KELAJUAN IMBANGAN KETANGKASAN KUASA MASA TINDAKBALAS KOORDINASI

DAYA TAHAN KARDIO RESPIRATORI

MERUPAKAN BENTUK DAYA TAHAN OTOT KHAS YANG TERTINGGI MELIBATKAN JANTUNG, SALURAN DARAH DAN PARU-PARU. KEUPAYAAN SISTEM PERNAFASAN & SISTEM PENGALIRAN DARAH MEMBEKALKAN SEL BADAN DAN ORGAN DENGAN KEPERLUAN BAGI BEKERJA DALAM MASA YANG PANJANG.

Taraf kecergasan aerobik

Sangat cergas cergas sederhana -

< 50 denyutan seminit 51 - 69 70 - 80 > 80 denyutan seminit

tidak cergas -

Kekuatan dan d.tahan otot

Kebolehan sesuatu otot atau kumpulan otot -otot mengatasi rintangan bagi menghasilkan kerja.

Kebolehan sesuatu otot menghasilkan daya atau kerja berulang-ulang bagi suatu jangkamasa tertentu.

Kelenturan
Keupayaan sesuatu sendi membenarkan pergerakan sejauh mungkin dengan licin tanpa menghadapi rintangan. Hasil pergerakan ditentukan oleh panjangnya otot-otot, ligamen, tendon dan struktur sendi seseorang. Boleh ditingkatkan dengan meregangkan otot dan sendi tertentu keupayaan secara statik atau dinamik.

Komposisi badan

3 komponen asas yang ada ialah lemak, otot-otot dan tulang. 20% lelaki dan 30% untuk wanita.

Perlakuan motor
Kuasa- kekuatan + kelajuan. Cekap melakukan pergerakan yang kuat dan pantas. Daya eksplosif. ketangkasan-boleh melakukan pergerakan berturutan ke arah yang berbeza dengan cekap dan pantas. Juga kebolehan menukar menukar kedudukan di ruang tertentu secara kemas dan mudah.

Perlakuan motor
Kelajuan/kepantasan- boleh melakukan pergerakan yang berturutan dengan pantas mengikut suatu arah. Kelajuan ditentukan dari hasil jarak langkah dan kekerapan melangkah. Kelajuan berkait rapat dengan masa tindakbalas dan masa bergerak.

Perlakuan motor
Koordinasi- kecekapan menyelaraskan semua pergerakan anggota-anggota badan. Paduan beberapa kebolehan untuk menjadikan sesuatu kerja itu lancar atau keupayaan menyesuaikan deria dengan otot-otot supaya memperoleh suatu lakuan yang licin, kemas dan tepat.

Perlakuan motor

Masa tindakbalas- jangkamasa yang diambil untuk bergerak atau bertindak setelah menerima rangsangan. Imbangan- kebolehan mengekalkan keseimbangan wlaupun pusat graviti berubah.

Perlakuan motor

Imbangan statik- mengekalkan imbangan ketika p.g berada setempat. Imbangan dinamik- mengekalkan imbangan ketika p.g diubah.

Konsep Latihan

Konsep latihan- merupakan kegiatan fizikal dan mental yang berulang-ulang untuk meningkatkan aspek-aspek berikut:
kecergasan fizikal teknik taktik mental

Prinsip-Prinsip latihan
Perbezaan individu Adaptasi Penambahan beban Ansur maju Spesifiti variasi

Prinsip.
Perancangan masa panjang Kebolebalikan (reversibility) Keselamatan Faktor tingkah laku

Prosedur latihan
Objektif latihan pilihan aktiviti catat dan rekod aktiviti melakukan aktiviti menyimpan rekod penilaian dan ubahsuai latihan menyejukkan badan selepas latihan kepelbagaian program

Jenis latihan
Latihan aerobik-kebolehan melakukan suatu pergerakan fizikal secara berterusan. Dijalankan secara berterusan dan melibatkan sebahagian besar otototot badan. Contoh jenis latihan- Fartlek, litar, rintangan. Kalistenik, jogging.

Latihan anaerobik.
Kebolehan melakukan suatu gerakkerja yang berat atau intensiti tinggi pada masa yang singkat. Contoh latihan : Latihan jeda,Latihan litar, Latihan tekanan Latihan beban, plyometrik

Fundamental motor skills

Locomotor skills- walking, running, hopping, skipping, jumping, leaping, sliding and galloping. Non-locomotor skills- bending, twisting, turning,rocking/swaying, balancing, stretching, pushing and pulling. Manipulative skills-striking, rolling, kicking, catching, bouncing, trapping and throwing.

Prinsip perkembangan normal psikomotor

Kesinambungan: pertumbuhan & perkembangan satu proses berterusan Urutan yang seragam: urutan perkembangan motor adalah seragam. Tahap perkembangan berbeza. Kematangan nuerologi: kematangan berkait dengan pertumbuhan normal kanak-kanak. Aktiviti- otot besar ke otot yang lebih kompleks.

Ciri-ciri pergerakan yang tidak matang.

pergerakan anggota badan, imbangan, rentak wpun mencuba berkali2. Preservation- tak upaya untuk berhenti serta merta. Mirroring- gagal memproses arah pergerakan diri sendiri-kiri/kanan

Inconsistency- tidaka konsisten melakukan

.tidak matang

Gagal meletakkan 2 kaki serentak untuk imbangan. Loss of dynamic balance- tidak upaya mengawal postur -badan vs graviti, langgar objek, jatuh.

Asymetry- kurang koordinasi bilateral. Eg.

tidak matang

Falling- jatuh selepas melakukan

pergerakan.

yang berlebihan atau tidak berkaitan apabila melakukan sesuatu gerakkerja. Rhythm & patterns- tidak dapat mengulangi aktiviti yang sama dan tidak mengikut rentak.

Extraneous motions- pergerakan anggota

tidak matang

tenaga yang berkaitan dengan tinggi dan jarak. Motor planning- gagal secara keseluruhan merancang pergerakan.

Force control- gagal mengawal jumlah

manipulasi

Gaya pengajaran Arahan verbal Demo Tahap kaedah Mula&henti Masa jangkamasa Urutan

Nisbah Saiz kumpulan Ciri kumpulan Setting kelas Alatan Halangan Tahap complexity motivasi

Co-curriculum

All school based activities outside classroom. Compliment curriculum to achieve FPN.

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Objectives
Planned & structured activities. Continuation of classroom learning process. Additional, reinforcement and practice. Balanced development

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More objectives
Practical application of knowledge Enhance Social skills Proper use of leisure time. Career development Develop self confidence and independence.

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More
Experience in planning, organizing, supervising and evaluating programs. Emotional stability and team spirit w/out prejudice. Exploring and gaining skills through participation.

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Co Q SSMKPM

3 categories:
Uniform Clubs and associations sports

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Co Q Sports

Field games:
Soccer Netball Hockey Rugby Softball handball

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Court games
Basketball Volleyball S.TAKRAW Badminton Squash PING PONG Archery Tennis

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fitness
Athletic X-country marathon MARATHON Jogging cycling

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Fitness.

Corbin & Lindsay (1979)..defined fitness into 2 categories:

Health related fitness Fitness high performance sports Health related- free from disease High performance fitness- achievement in sports

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fitness

Hoeger (1995).. physical fitness is a dynamic state that is marked by the bodys ability to adapt to a variety of physical demands A fit person can carry out her/his daily routines and has enough energy left for leisure time pursuit, as well as, energy to effectively handle unforeseen emergencies.

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Components of Physical Fitness

Health related
Muscular strength Muscular endurance CV endurance Flexibility Body composition

Psychomotor Skills
Power Agility Speed Coordination Reaction time Balance

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Muscular strength and endurance

Ability of a muscle or group of muscles to exert force over a short period of time

Ability of the muscle to exert force over an extended period of time.

isometric contraction isotonic contraction

Repetition Circuit/calisthenics Weights/special machines

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Types of muscle contractions

place, because the load on the muscle exceeds the tension generated by the contracting muscle. This occurs when a muscle attempts to push or pull an immovable object. isotonic contraction This is a contraction in which movement does take place, because the tension generated by the contracting muscle exceeds the load on the muscle. This occurs when you use your muscles to successfully push or pull an object. Isotonic contractions are further divided into two types: concentric contraction This is a contraction in which the muscle decreases in length (shortens) against an opposing load, such as lifting a weight up. eccentric contraction This is a contraction in which the muscle increases in length (lengthens) as it resists a load, such as lowering a weight down in a slow, controlled fashion. During a concentric contraction, the muscles that are shortening serve as the agonists and hence do all of the work. During an eccentric contraction the muscles that are lengthening serve as the agonists (and do all of the work).

isometric contraction This is a contraction in which no movement takes

Muscles

Muscles consist of bundles of long thin cells called fibers. The larger the muscle the stronger you are.

Muscle contractions moves the skeleton

A muscle is attached to the bone by a tendon. Ligament bone 2 bone.
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More muscles.
Nervous signals from the brain are sent to the spinal cord to tell the muscles when to move Muscles will become firmer, shorter and fatter to force the attached bone to move. Most muscles work in pairs. Biceps contracts and triceps relaxes to bend your arm.

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pairing

The following is a list of commonly used agonist/antagonist muscle pairs: pectorals/latissimus dorsi (pecs and lats) anterior deltoids/posterior deltoids (front and back shoulder) trapezius/deltoids (traps and delts) abdominals/spinal erectors (abs and lower-back) left and right external obliques (sides) quadriceps/hamstrings (quads and hams) shins/calves biceps/triceps forearm flexors/extensors

Type of muscle fibers.

Fast twitch-immediate strength in short bursts. are very quick to contract and come in two varieties: Type 2A muscle fibers which fatigue at an intermediate rate, and Type 2B muscle fibers which fatigue very quickly. Slow twitch- use energy at a slower rate. work aerobically. Also called Type 1 muscle fibers are slow to contract, but they are also very slow to fatigue.
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CV endurance

Ability of the heart, the blood vessels, and the respiratory system to deliver oxygen efficiently over an extended period of time.
RHR
Very good- <50 beat per min Good - 51-69 Average - 70-80 Poor - > 80
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Training heart rate

Carotid artery/Adams apple Max 220 23 = 197

197 X 80% = 157.6 beat per min.

Decrease to 120 per min 5 minutes after session.

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Flexibility
Range of movement thru which a joint or sequence of joints can move. Movements are determined by the length of the muscles, ligament, tendon and structure of the joint. Flexibility is defined by Gummerson as "the absolute range of movement in a joint or series of joints that is attainable in a momentary effort

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Flex.
flexibility is not something general but is specific to a particular joint or set of joints. flexibility in a joint is also "specific to the action performed at the joint (the ability to do front splits doesn't imply the ability to do side splits even though both actions occur at the hip)."

Types.

dynamic flexibility (also called kinetic flexibility) is the

ability to perform dynamic (or kinetic) movements of the muscles to bring a limb through its full range of motion in the joints. static-active flexibility (also called active flexibility) is the ability to assume and maintain extended positions using only the tension of the agonists and synergists while the antagonists are being stretched static-passive flexibility (also called passive flexibility) is the ability to assume extended positions and then maintain them using only your weight, the support of your limbs, or some other apparatus (such as a chair or floor).

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Body composition
3 basic components-fat, muscles and bones Proportion of body fat to lean body mass. Skin caliper Fat tissues Hydrostatic weighing.

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Skill related fitness

Power = strength x speed Ability to transfer energy explosively into force. Agility- ability of the body to change position rapidly and accurately while moving.

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Speed & coordination

Speed- ability of the body to perform movement in a short period of time. Coordination- ability to perform smoothly and successfully more than 1 motor task at the same time.

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Reflex & balance

Reaction time- ability to react to stimuli in the shortest time. Balance- ability to maintain a state of equilibrium while remaining stationary or moving.

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Exercise

Regular exercise will affects :

how well your muscles work (strength) your ability to keep going (stamina) how flexible your body is (suppleness) Increase your metabolic rate.

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Principles of Training
Specificity-energy system, mode of training and muscle groups and movement patterns. Overload must place demand or overload on body system for improvement. Adaptation- athletes will experience CV improvement, muscular strength and endurance and stronger bones, ligaments, tendons and tissues.

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Principles
Progression- training must be progressive through step by step at a steady rate. Individual response- Athletes respond differently to the same training. variation- varieties to motivate and avoid boredom. Variation in difficulty levels, routine and venues.

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Principles
Warm-up/cool down prepare the body and prevent injuries. Long term training- regular and progressive overloading vs pushing too hard, too fast and too soon. Reversibility- fitness has to be maintained all year round. If athlete stop training, they will gradually lose their fitness qualities.

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Last principles

Moderation- secret to long term success is moderation in all aspects. Athletes are human being and have other needs.

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