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Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
RENANG
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
1 Eat right.
A swimmer needs to maintain a healthy diet. Eat all your vitamins, vegetables and fruit. Replace your snacks with healthy fruits, and make sure you load up on carbohydrates and proteins.
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
2 Begin training.
Make sure to practice every stroke an equal amount of times (i.e. five laps of front crawl, five laps of backstroke, five laps of breaststroke, five laps of butterfly, etc.). You should also be training outside the pool; make sure that you are also skipping, running, cycling, and doing other exercises to keep you strong and fit.
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
3 Join a swimming club to practice.
This is a great way to get good tips from a coach, get involved in many competitions, and make friends who share a similar passion. Set up a schedule of how often you will go to the club to practice, and stick to it
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
4 Take time to rest.
Depending on how hard you train, you will time to relax to help your muscles rest and recover from all the training you've been doing. This being said, make sure that you continue training after a period of time. You need to keep your body active and fit.
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
5 Stay motived.
Although training may be difficult or time-consuming, every minute contributes to your becoming an excellent swimmer. Create a support system that will keep you going when you can't; train with a friend or go to your coach for advice.
You can do it!
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
• Perform a variety of exercises every morning and evening that suit your style.
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
• Peregangan / stretching
• Minum
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
• Peregangan / streching :
- no bouncing
- before – during – after
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
• Minum :
- Harus cukup
- carbo / gula 40 – 80 gr / L
- elektrolit / sodium 0,5 – 0,7 gr / L
( dari ACSM ) Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
VTE / Venous Thrombo Embolism Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
• Basah / Wet ( di kolam )
• Kering / Dry
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
• Basah / Wet ( di kolam )
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
• Kering / Dry swim trainer
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
• Breaststrokers and flyers should be doing a lot of leg exercises, squats, squatting jumps, and weight exercises.
• Don't use weights that are heavier than you can handle, though.
• Start out light, and work your way up.
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
• Soccer is great, and you can try gymnastics or acrobatics if you are feeling confident.
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
• Running every day will make you a lot faster. It builds muscle and endurance.
or
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
OLAH RAGA ( KEGIATAN FISIK )
KALORI dan
KEBUGARAN Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
BEROLAH RAGA untuk
SEHAT
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
adalah
CARDIORESPIRATORY FITTNESS
atau
AEROBIC FITTNESS
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Sehat
Jantung dan
Paru – paru
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
• Tidak ada ggg cardiovascular & paru
• Treadmill stress test
• Peregangan / stretching
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Maximum Heart Rate / MHR
Predicted exercise capacity
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Adalah
220 – umur ( Dr. William Haskell and Dr. Samuel Fox ) 208 – ( 0.7 x umur ) Tanaka 2001
206.9 – ( 0.67 x age ) Jackson 2007
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
TIME, DISTANCE & STROKE COUNTING Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
TZ Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Target Zone
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Menghitung kalori berdasarkan MHR
Zone
Percent Max
Heart Rate
Percent VO2
Rate
Food Calories
Burned Per
Minute
1 50% 20% 3
2 60% 36% 5,4
3 70% 52% 7,8
4 80% 67% 10
5 90% 83% 12,5 Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
VO2 max = 132 – ( 0.0769 x BB ) – ( 0.3877 x umur ) + ( 6.315 x sex ) – ( 3.2649 x wkt ) – ( 0.1565 x HR )
Maximal oxygen consumption reflects the aerobic physical fitness
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Age Very
Poor Poor Fair Good Excellent Superior
13-19 <25.0 25.0 – 30.9 31.0 – 34.9 35.0 – 38.9 39.0 – 41.9 >41.9
20-29 <23.6 23.6 – 28.9 29.0 – 32.9 33.0 – 36.9 37.0 – 41.0 >41.0
30-39 <22.8 22.8 – 26.9 27.0 – 31.4 31.5 – 35.6 35.7 – 40.0 >40.0
40-49 <21.0 21.0 – 24.4 24.5 – 28.9 29.0 – 32.8 32.9 – 36.9 >36.9
50-59 <20.2 20.2 – 22.7 22.8 – 26.9 27.0 – 31.4 31.5 – 35.7 >35.7
60+ <17.5 17.5 – 20.1 20.2 – 24.4 24.5 – 30.2 30.3 – 31.4 >31.4
Female (ml/kg/min)
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Age Very
Poor Poor Fair Good Excellent Superior
13-19 <35.0 35.0 – 38.3 38.4 – 45.1 45.2 – 50.9 51.0 – 55.9 >55.9
20-29 <33.0 33.0 – 36.4 36.5 – 42.4 42.5 – 46.4 46.5 – 52.4 >52.4
30-39 <31.5 31.5 – 35.4 35.5 – 40.9 41.0 – 44.9 45.0 – 49.4 >49.4
40-49 <30.2 30.2 – 33.5 33.6 – 38.9 39.0 – 43.7 43.8 – 48.0 >48.0
50-59 <26.1 26.1 – 30.9 31.0 – 35.7 35.8 – 40.9 41.0 – 45.3 >45.3
60+ <20.5 20.5 – 26.0 26.1 – 32.2 32.3 – 36.4 36.5 – 44.2 >44.2
Male (values in ml/kg/min)
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Dalam 12 menit berapa jarak dapat dicapai
( 12 Minute Run Fitness Test Results )
Age Excellent Above Average
Average Below Average Poor
Male 20-29 >2800m 2400-2800m 2200-2399m 1600-2199m <1600m
Females 20-29 >2700m 2200-2700m 1800-2199m 1500-1799m <1500m
Males 30-39 >2700m 2300-2700m 1900-2299m 1500-1999m <1500m
Females 30-39 >2500m 2000-2500m 1700-1999m 1400-1699m <1400m
Males 40-49 >2500m 2100-2500m 1700-2099m 1400-1699m <1400m
Females 40-49 >2300m 1900-2300m 1500-1899m 1200-1499m <1200m
Males 50 >2400m 2000-2400m 1600-1999m 1300-1599m <1300m
Females 50 >2200m 1700-2200m 1400-1699m 1100-1399m <1100m
pec
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Maximum Heart Rate / MHR
Predicted exercise capacity
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Predicted exercise capacity
1 MET adalah kalau kita duduk saja
Perempuan : 14.7 – ( 0.13 x umur ) 14.7 – ( 0.13 x 22 ) = 11.84 MET 14.7 - ( 0.13 x 40 ) = 9.5 MET Laki-laki : 14.7 – ( 0.11 x umur ) 14.7 - ( 0.11 x 62 ) = 7.88 MET
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
The nomogram for men was modified from Morris et al.
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Light / ringan : kalau MET nya < 3
Moderate : > 3 – 6
Vigorous : > 6
( The Compendium of Physical Activity )
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Compedium of
Physical Activity 2011
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
No MET
18230 9
9.8
swimming laps, freestyle, fast, vigorous effort
18240 5
5.8
swimming laps, freestyle, front crawl, slow, light or moderate effort
18250 9
9.5
swimming, backstroke, general, training or competition
18255 4
4.8
swimming, backstroke, recreational
18260 1
10.3
swimming, breaststroke, general, training or competition
18265 5
5.3
swimming, breaststroke, recreational
18270 1
13.8
swimming, butterfly, general
18280 1
10.0
swimming, crawl, fast speed, ~75 yards/minute, vigorous effort
18290 8
8.3
swimming, crawl, medium speed, ~50 yards/minute, vigorous effort
18300 6
6.0
swimming, lake, ocean, river (Taylor Codes 280, 295)
18310 6
6.0
swimming, leisurely, not lap swimming, general
18320 7
7.0
swimming, sidestroke, general
18330 8
8.0
swimming, synchronized
18340 9
9.8
swimming, treading water, fast, vigorous effort
18350 3
3.5
swimming, treading water, moderate effort, general
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
The Compendium of Physical Activity
01003
14.0
bicycling bicycling, mountain, uphill, vigorous
01004
16.0
bicycling bicycling, mountain, competitive, racing
01008
8.5
bicycling bicycling, BMX
01009
8.5
bicycling bicycling, mountain, general
01010
4.0
bicycling bicycling, <10 mph, leisure, to work or for pleasure (Taylor Code
115)
01011
6.8
bicycling bicycling, to/from work, self selected pace
01013
5.8
bicycling bicycling, on dirt or farm road, moderate pace
01015
7.5
bicycling bicycling, general
01018
3.5
bicycling bicycling, leisure, 5.5 mph
01019
5.8
bicycling bicycling, leisure, 9.4 mph
01020
6.8
bicycling bicycling, 10-11.9 mph, leisure, slow, light effort
01030
8.0
bicycling bicycling, 12-13.9 mph, leisure, moderate effort
01040
10.0
bicycling bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort
01050
12.0
bicycling bicycling, 16-19 mph, racing/not drafting or > 19 mph drafting, very fast, racing general
01060
15.8
bicycling bicycling, > 20 mph, racing, not drafting
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Kalori yang dipakai MET x BB
No MET
18230
9
9.8
swimming laps, freestyle, fast, vigorous effort
18240
5
5.8
swimming laps, freestyle, front crawl, slow,
light or moderate effort
9.8 x 50 kg = 490 kcal / jam Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Pizza Hut Calorie Counter
Food Serving Prot Carb Fat Pts Caloris
12" Medium Edge Pizza -Veggie (Thin crust pizza topped right to the edge with fresh ingredients and famous recipes) 1 slice 5 9 3 2 80
12" Medium Edge Pizza -The Works (Thin crust pizza topped right to the edge with fresh ingredients and famous recipes) 1 slice 6 9 5 2.5 110
AHS
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
© World Health Organization 2005
Don’t be a victim Protect yourself
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
• Tobacco use,
• An unhealthy diet, and
• Physical inactivity
Increase the risk of heart attacks and strokes
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
• Stop using tobacco
• Improve your diet
• Stay active and control your weight
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Physical activity is all movements in everyday life, including work, recreation,
exercise, and sporting activities...”
WHO, 1997
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Moderate physical activity can be incorporated into your daily routine
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Let’s Move for Health ! Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Let’s Move for Health !
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Semoga bermanfaat
aliimam04@yahoo.com 081 334 663 808 Makalah disampaikan dr. Ali (FKUB) sewaktu
memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Untuk perhitungan praktis: - 1 gr hidrat arang = 4 kalori
- 1gr lemak = 9 kalori
- 1gr protein = 4 kalori Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Proporsi zat-zat gizi dari kebutuhan kalori total:
- Hidrat arang 60 - 70 %
- Lemak 20 - 25 %
- Protein 10 - 15 %
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Alkohol
Female : 1 drink / unit Male : 2 drink / unit 1 unit : beer : 250 ml
wine : 100 ml whisky : 25 ml
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
MOVE
for
HEALTH ( World Health day 2002 )
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
Don’t be a victim
Protect yourself
Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan kepada UKM Renang UB di acara Indoor Refreshing UKM Renang UB (FIA UB, 20 Januari 2015)
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