Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan ...

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

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.

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.

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

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.

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!

• Perform a variety of exercises every morning and evening that suit your style.

• Peregangan / stretching

• Minum

• Peregangan / streching :

- no bouncing

- before – during – after

• 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

• Basah / Wet ( di kolam )

• Kering / Dry swim trainer

• 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.

• Soccer is great, and you can try gymnastics or acrobatics if you are feeling confident.

• Running every day will make you a lot faster. It builds muscle and endurance.

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

adalah

CARDIORESPIRATORY FITTNESS

AEROBIC FITTNESS

Jantung dan

Paru – paru

• Tidak ada ggg cardiovascular & paru

• Treadmill stress test

• Peregangan / stretching

Maximum Heart Rate / MHR

Predicted exercise capacity

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

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

Menghitung kalori berdasarkan MHR

Percent Max

Heart Rate

Percent VO2

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)

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

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)

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)

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

Maximum Heart Rate / MHR

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

The nomogram for men was modified from Morris et al.

Light / ringan : kalau MET nya < 3

Moderate : > 3 – 6

Vigorous : > 6

( The Compendium of Physical Activity )

Compedium of

Physical Activity 2011

No MET

18230 9

swimming laps, freestyle, fast, vigorous effort

18240 5

swimming laps, freestyle, front crawl, slow, light or moderate effort

18250 9

swimming, backstroke, general, training or competition

18255 4

swimming, backstroke, recreational

18260 1

swimming, breaststroke, general, training or competition

18265 5

swimming, breaststroke, recreational

18270 1

swimming, butterfly, general

18280 1

swimming, crawl, fast speed, ~75 yards/minute, vigorous effort

18290 8

swimming, crawl, medium speed, ~50 yards/minute, vigorous effort

18300 6

swimming, lake, ocean, river (Taylor Codes 280, 295)

18310 6

swimming, leisurely, not lap swimming, general

18320 7

swimming, sidestroke, general

18330 8

swimming, synchronized

18340 9

swimming, treading water, fast, vigorous effort

18350 3

swimming, treading water, moderate effort, general

The Compendium of Physical Activity

bicycling bicycling, mountain, uphill, vigorous

bicycling bicycling, mountain, competitive, racing

bicycling bicycling, BMX

bicycling bicycling, mountain, general

bicycling bicycling, <10 mph, leisure, to work or for pleasure (Taylor Code

bicycling bicycling, to/from work, self selected pace

bicycling bicycling, on dirt or farm road, moderate pace

bicycling bicycling, general

bicycling bicycling, leisure, 5.5 mph

bicycling bicycling, leisure, 9.4 mph

bicycling bicycling, 10-11.9 mph, leisure, slow, light effort

bicycling bicycling, 12-13.9 mph, leisure, moderate effort

bicycling bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort

bicycling bicycling, 16-19 mph, racing/not drafting or > 19 mph drafting, very fast, racing general

bicycling bicycling, > 20 mph, racing, not drafting

Kalori yang dipakai MET x BB

No MET

swimming laps, freestyle, fast, vigorous effort

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

Don’t be a victim Protect yourself

• Tobacco use,

• An unhealthy diet, and

• Physical inactivity

Increase the risk of heart attacks and strokes

• Stop using tobacco

• Improve your diet

• Stay active and control your weight

Physical activity is all movements in everyday life, including work, recreation,

exercise, and sporting activities...”

WHO, 1997

Moderate physical activity can be incorporated into your daily routine

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 !

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)

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 %

Alkohol

Female : 1 drink / unit Male : 2 drink / unit 1 unit : beer : 250 ml

wine : 100 ml whisky : 25 ml

HEALTH ( World Health day 2002 )

Don’t be a victim

Protect yourself

Makalah disampaikan dr. Ali (FKUB) sewaktu memberi pengarahan ...

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