How to Improve Basic Physical

Sekarang ni  "final exam" di PUFS (Pusan University of Foreign Studies), dan assignment pula banyak yg kena submit..huhu..nasib baik la sempat submit jg walaupun xtaw yg di 'submit' 2 betul ke x. Besok pula kena hantar assignment "How to improve basic physical". hemm...cakap sal "how to improve basic physical" ni yg sy nk kongsi skg ni, tp x taw la betul ke x, faham2 je la bahasa inggeris sy ni pn bknnya betul sgt pun (biasalah, google translate kn ada..hehehe).. sy harap ni boleh la membantu sedikit sebanyak siapa yang memerlukannya kan..nk aplikasikan dalam kehidupan seharian pn boleh, klo nk sihat dan cergas la..hehehe..ok enjoy..

How to Improve Basic Physical

            To improve basic physical fitness, must be based on five components of physical fitness. 5 components of physical fitness is ;

·         Cardio-respiratory endurance

·         Muscular strength

·         Muscular endurance

·         Flexibility

·         Body composition

CARDIO-RESPIRATORY ENDURANCE

Cardio-respiratory endurance is the efficiency of the heart and circulatory system work with respiratory system to meet the oxygen, and needs this oxygen for the body to work for a long time to proceed. This component involves the aerobic energy system, which requires the presence of oxygen for energy production process.

This cardio-respiratory endurance can be improve by doing the right training and exercise. The suggestion training to improve this endurance is :

 Ø  Jogging 5 km

By jogging 5 km, it can improve our aerobic endurance and further develop our respiratory system. It requires a sustained and continuous effort in the aerobic training zone.

Ø  Cycling distance of 20 km

Cycling distance of 20 km also can improve our endurance, especially our aerobic endurance. These training also need a continuous effort in the aerobic training zone.

Ø  Swim as far as 600 meters

By swimming frequently, it can help to improve our cardio-respiratory endurance, because to improve cardio-respiratory endurance need a an aerobic endurance.

Ø  Aerobics for 60 minutes

Aerobic also can improve our endurance, and by doing a variety training it can avoid us from getting boring with the same training every day.

MUSCULAR STRENGTH

Muscular strength is the ability of your muscles to exert force. The ability to overcome the resistance of muscles to produce force (work).
Muscle strength can be increased through the training load and resistance
a) isotonic
b) isometric
c) isokinetic

Ø  Isotonic

Muscle shortening during exercise / training. Involving eccentric muscle contractions and kosentrik will have the effect of work able to improve performance. Loading devices such as Barbell and dumbbells can help in increase muscle strength through this process. The study found that isotonic exercise produce better quality compared to isometric.

Ø  Isometric

Maintenance of muscle length during exercise / training done. Occurred in static muscle contraction for 5-8 seconds. Training as pushing the wall or hold load on the one hand without any kind of movements are isometric exercises. The results showed that isometric exercise less to produce quality performance required

Ø  Isokinetic

Maintaining a consistent force during training. The burden will change automatically adjusted to force exerted by the muscles. This exercise can also be adjusted at any angle attractiveness and level of fatigue. The equipment can be used is CYBEX Gym Machine and Mini. The three exercises above, isotonic  is the most practical training as easy done and cheap. To produce the quality of muscle strength, training must be done with high loads and repetitions increased from slightly to many.

Muscular Endurance

Muscular endurance must be done with high loads and repetitions increased from slightly to many.  Muscular endurance is the ability of a muscle or group of produce the work force over and repeat for a certain time or muscle contraction for a period of time long.

Muscle endurance can be developed through training of physical muscle or muscle group such as:

a)      Training load (the load is less, repeat many).

b)      Training  resistance (low resistance, long)

FLEXIBILITY

The ability of a joint to allow movement occurs through a wide range or angle may be smoothly without any resistance. Revenue is determined by the ability of the movement of muscles, ligaments and tendons to lengthen.

Physical training can improve flexibility. The frequency to perform stretching exercises muscles, ligaments and tendons during the warm-up and do joint-frequency relaxation joints, will affect the performance flexibility.

BODY COMPOSITION

Body composition is the relative amount of body mass to fat. Also known as body fat percentage.

Percentage of body fat compared with the weight (muscle and bone). The percentage of fat in the body of a person, determine the level of fitness and health being active in physical activities. There are several methods that can help a person individuals to control their body fat percentage in the active physical activity - burning fat will occur through physical activities such as work and exercise. More long our  been actively involved, the more fat will
broken down into energy.

Fat Burning Exercise
• Burning fat through physical activity.
• Control calorie intake with calorie burning.
• Increase the metabolic rate.