Download - KP 1.6.6.4 PRINSIP-TERAPI-OLAHRAGA-15
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AFRIWARDI
PRIMA RAGA ROOM BAGIAN FISIOLOGI FAKULTAS KEDOKTERAN
UNIVERSITAS ANDALAS PADANG
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UPAYA MENINGKATKN DERJATKESEHATAN• PROMOSI• PREVENSI• KURASI• REHABILITASI
OLAHRAGA / LATIHANTINGKATKAN DERJAT KESEHATAN• DASAR ILMIAH• UNDANG-UNDANG
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PTM (Penyak ! T "ak Men#$a%& '• Penye a ke)a! an !e% anyak • M*% " !a+ "an M*%! $ !a+ )en n,ka!
• Be an a, e$ayanan ke+e.a!an S#$ ! " +e) #.kan "an ! ) #$ +ek#e$e Pen! n, e%.a! akan ak!*% %e+ k*
• Me%*k*k
• D e!• Ak! 0!a+ k#%an,• Gaya . "#
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Ak! 1 !a+ 0+ k ' +e,a$a ke, a!an!# #. yan, )en,ak a!kan
en n,ka!an en,e$#a%an ene%, 2 La! .an/E3e%4 +e ' Ak! 0!a+ 0+ k
"en,an n!en+ !a+ "an 5ak!#!e%!en!# " $ak#kan +e4a%a
e% %a)a "an + +!e)a! k "en,an!#6#an #n!#k )en n,ka!kan"e%6a! ke+e.a!an
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Any voluntary bodymovement that burns
calories (expendsenergy)
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A subcategory of physical activity Is planned, structured and repetitive Results in improvement or
maintenance of on or more facets ofphysical tness:ndurance
!trength"lexibility#oordination
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Reduces the risk of de e!o"i#$ chro#icdise%ses such %s he%rt dise%se&
Aids i# the '%#%$e'e#t of %cti e
"ro(!e's such %s hi$h (!ood "ressure)di%(etes) o(esit*) or hi$h cho!estero!& I'"ro es the %(i!it* to fu#ctio# %#d st%*
i#de"e#de#t i# the f%ce of %cti e"ro(!e's !ike !u#$ dise%se or %rthritis& I#crese of %!! of (od* s*ste' fu#ctio#
Reduce of (od* f%t
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Research has also proven that exercise:+ Lo,ers risk of o(esit*&+ I'"ro es 'ood %#d re!ie es s*'"to's of de"ressio#&+ I'"ro es -u%!it* of !ife) $e#er%! ,e!! (ei#$ %#d
e er*d%* fu#ctio#i#$&+ I'"ro es fu#ctio# i# "erso#s ,ith %rthritis&+ Lo,ers risk of f%!!s %#d i#.ur*+ I'"ro es s!ee"
+ Pre e#ts (o#e !oss
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#hest pain Irregular heart rate !evere shortness of
breath $nexplained %eightloss
&lood clot
"oot or an'le soresthat %ill not heal
!%elling of the
oints ersistent painafter a fall
After surgical
procedures
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#hec' %ith a doctor or arehabilitation professional ifnecessary
#hoose an activity you en oy #hoose an activity that ts you
socially and nancially #hoose activities that are easily
accessible *a'e a regular schedule for exercise
and try to stic' to it
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TIPE I 'INTENSITAS 7 WAKTU TERKENDALI
TIPE II 'INTENSITAS TAK TERKENDALIWAKTU TERKENDALI
TIPE III 'INTENSITAS 7 WAKTU TAK TERKENDALI
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ndurance
!trength"lexibility#oordination
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xercise for yourcardiopulmonary
(heart and lungs)system +hey are activities that
increase your heart
rate and breathing foran extended period oftime in a healthy %ay
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-al'ing !%imming &icycling .ancing #leaning
#limbing the stairs
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xercise for you musculos'eletal(muscles and bones) system
+hese exercises help increase ormaintain your strength and 'eep youloose and /exible
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*oving any part of your body againstgravity in a se0uenced pattern and%ith appropriate timing
$sing hand held %eights or an'le%eights %hen appropriate .oing activities of daily living
repetitively or %ith resistance(increase loads)
!tretching tight muscles
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xercise primarily for yourneuromuscular system (nerves, brainand muscles)
1elp prevent fre0uent falls and lossof balance
Allo% your movements to be more
/uid and smooth
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!ports such as tennis, golf andsoftball
laying ball %ith the 'ids and grand'ids
racticing standing on one foot
(use support if you need it) -al'ing a straight line (one foot in
front of the other)
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Pe)e% k+aan P%e-Pa%! + a+ Ka "a. *$a.%a,a '
• Ba k • Bena%• Te%a!#%• Te%#k#%• P%*,%e+ 1
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TUJUAN '• MASALAH KESEHATAN• ASPEK LEGAL
• JAMINAN KONDISI KESELURUHAN KONTRA
INDIKASI ' T#6#an
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PEMERIKSAAN SKRINING 'Ana)ne+a8 Pe)2 F + k8La *%a!*% #)• BOLEH• TIDAK BOLEH
PEMERIKSAAN TINGKATKEBUGARAN• STATUS KESEGARAN
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TUJUAN '• STATUS KEBUGARAN• DOSIS/ADVIS
• KONTROL HUBUNGAN DENGAN KESEHATAN• KETAHANAN KARDIORESPIRASI• KEKUATAN/KETAHANAN OTOT
• KOMPOSISI LEMAK TUBUH• FLEKSIBILITY
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BERAT BADAN DALAM AIR TEBAL LEMAK BAWAH KULIT ANTROPOMETRIK
• BMI• WHR (WAIST TO HIP RATIO&
9 RAY BIA ( BIOELEKTRI: IMPEDEN:E ANALYSA & INFRA RED
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VO; MAKS
METODA '• LANGSUNG• TDK LANGSUNG
LABOR
LAPANGANSe"e%.ana ' Ja$an < )en ! 6a%ak 7 na"
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KWANTITATIF• ELEKTROGONIOMETRI• LEIGHTON FLE9OMETER
LAPANGAN '• TRUNK EKSTENSION• TRUNK FLEKSION• SHOULDER ELEVATION TEST
• HIP FLEKSI
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TINGKAT KESEGARAN JASMANI• BURUK SEKALI• BURUK • SEDANG• BAIK • BAIK SEKALI
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BAIK '• WAKTU• VARIASI• ATURAN '
PEMANASANGERAK INTIPENDINGINAN
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BENAR• SESUAI KONDISI FISIK • GERAKAN
TERATUR• REGULARITAS BAIK • WHO '
HIDUP AKTIFAKTIFITAS SEHAT
LATIHAN FISIK BUGARLATIHAN OLAHRAGA :ABANG OLAHRAGA
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TERUKUR '• NADI• SESUAI TUJUAN
PROGRSIVE• Pena) a.an "*+ + $a! .an +e4a%a
e%!a.a
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JENIS OLAHRAGA VOLUME '
• FREKWENSI• INTENSITAS• LAMA
JADWAL PENAMBAHAN VOLUME
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MASAL a!a# INDIVIDUAL WAKTU TEMPAT SARANA DAN PRASARANA
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REGIMEN '• F ' =-< 9 MINGGU• I ' >? @ DNM Pe"*)an .a+ $
e)e% k+aan ke #,a%an• L ' =?- ? MENIT• PERLU PENDAMPING *$a.%a,a n" 1 "#• SEDIAKAN LARUTAN GULA• :AIRAN :UKUP• PERALATAN OLAHRAGA YANG MEMADAI
SEPATUKAOS KAKI
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DOSIS LATIHAN• KOMPONEN KESEGARAN JASMANI• GULA DARAH
PELAKSANAAN PROGRAM
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