Makalah Ukm - Makalah Renang UB dr. Ali
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)
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
• 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
90%
83%
12,5
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)
Maximal oxygen consumption
reflects the aerobic physical fitness
VO2 max =
132 – ( 0.0769 x BB ) – ( 0.3877 x umur ) + ( 6.315 x sex ) –
( 3.2649 x wkt ) – ( 0.1565 x HR )
Makalah disampaikan dr. Ali (FKUB) sewaktu
memberi pengarahan kepada UKM Renang UB di
acara Indoor Refreshing UKM Renang UB (FIA
UB, 20 Januari 2015)
Female (ml/kg/min)
Age
Very
Poor
Poor
Fair
Good
Excellent
Superior
13-19
41.9
20-29
41.0
30-39
40.0
40-49
36.9
50-59
35.7
60+
31.4
Makalah disampaikan dr. Ali (FKUB) sewaktu
memberi pengarahan kepada UKM Renang UB di
acara Indoor Refreshing UKM Renang UB (FIA
UB, 20 Januari 2015)
Male (values in ml/kg/min)
Age
Very
Poor
Poor
Fair
Good
Excellent
Superior
13-19
55.9
20-29
52.4
30-39
49.4
40-49
48.0
50-59
45.3
60+
44.2
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
Male
20-29
Females 20-29
Males
30-39
Females 30-39
Males
40-49
Females 40-49
Males
50
Females 50
pec
Excellent
Above
Average
Average
Below Average
Poor
>2800m
2400-2800m
2200-2399m
1600-2199m
2700m
2200-2700m
1800-2199m
1500-1799m
2700m
2300-2700m
1900-2299m
1500-1999m
2500m
2000-2500m
1700-1999m
1400-1699m
2500m
2100-2500m
1700-2099m
1400-1699m
2300m
1900-2300m
1500-1899m
1200-1499m
2400m
2000-2400m
1600-1999m
1300-1599m
2200m
1700-2200m
1400-1699m
1100-1399m
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
swimming laps, freestyle, fast, vigorous effort
9.8
swimming laps, freestyle, front crawl, slow, light or moderate effort
18240
5.8
swimming, backstroke, general, training or competition
18250
9.5
18255
swimming, backstroke, recreational
4.8
18260
swimming, breaststroke, general, training or competition
10.3
swimming, breaststroke, recreational
18265
5.3
18270
swimming, butterfly, general
13.8
18280
swimming, crawl, fast speed, ~75 yards/minute, vigorous effort
10.0
swimming, crawl, medium speed, ~50 yards/minute, vigorous effort
18290
8.3
18300
swimming, lake, ocean, river (Taylor Codes 280, 295)
6.0
18310
swimming, leisurely, not lap swimming, general
6.0
18320
swimming, sidestroke, general
7.0
18330
swimming, synchronized
8.0
18340
9.8
18350
3.5
Makalah
disampaikan
dr. Aliwater,
(FKUB)fast,
sewaktu
swimming,
treading
vigorous effort
memberi pengarahan kepada UKM Renang UB di
acara Indoor Refreshing UKM Renang UB (FIA
swimming, treading water, moderate effort, general
UB, 20 Januari 2015)
The Compendium of Physical Activity
01003
bicycling
bicycling, mountain, uphill, vigorous
bicycling
bicycling, mountain, competitive, racing
bicycling
bicycling, BMX
bicycling
bicycling, mountain, general
bicycling
bicycling
bicycling,
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)
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
• 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
90%
83%
12,5
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)
Maximal oxygen consumption
reflects the aerobic physical fitness
VO2 max =
132 – ( 0.0769 x BB ) – ( 0.3877 x umur ) + ( 6.315 x sex ) –
( 3.2649 x wkt ) – ( 0.1565 x HR )
Makalah disampaikan dr. Ali (FKUB) sewaktu
memberi pengarahan kepada UKM Renang UB di
acara Indoor Refreshing UKM Renang UB (FIA
UB, 20 Januari 2015)
Female (ml/kg/min)
Age
Very
Poor
Poor
Fair
Good
Excellent
Superior
13-19
41.9
20-29
41.0
30-39
40.0
40-49
36.9
50-59
35.7
60+
31.4
Makalah disampaikan dr. Ali (FKUB) sewaktu
memberi pengarahan kepada UKM Renang UB di
acara Indoor Refreshing UKM Renang UB (FIA
UB, 20 Januari 2015)
Male (values in ml/kg/min)
Age
Very
Poor
Poor
Fair
Good
Excellent
Superior
13-19
55.9
20-29
52.4
30-39
49.4
40-49
48.0
50-59
45.3
60+
44.2
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
Male
20-29
Females 20-29
Males
30-39
Females 30-39
Males
40-49
Females 40-49
Males
50
Females 50
pec
Excellent
Above
Average
Average
Below Average
Poor
>2800m
2400-2800m
2200-2399m
1600-2199m
2700m
2200-2700m
1800-2199m
1500-1799m
2700m
2300-2700m
1900-2299m
1500-1999m
2500m
2000-2500m
1700-1999m
1400-1699m
2500m
2100-2500m
1700-2099m
1400-1699m
2300m
1900-2300m
1500-1899m
1200-1499m
2400m
2000-2400m
1600-1999m
1300-1599m
2200m
1700-2200m
1400-1699m
1100-1399m
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
swimming laps, freestyle, fast, vigorous effort
9.8
swimming laps, freestyle, front crawl, slow, light or moderate effort
18240
5.8
swimming, backstroke, general, training or competition
18250
9.5
18255
swimming, backstroke, recreational
4.8
18260
swimming, breaststroke, general, training or competition
10.3
swimming, breaststroke, recreational
18265
5.3
18270
swimming, butterfly, general
13.8
18280
swimming, crawl, fast speed, ~75 yards/minute, vigorous effort
10.0
swimming, crawl, medium speed, ~50 yards/minute, vigorous effort
18290
8.3
18300
swimming, lake, ocean, river (Taylor Codes 280, 295)
6.0
18310
swimming, leisurely, not lap swimming, general
6.0
18320
swimming, sidestroke, general
7.0
18330
swimming, synchronized
8.0
18340
9.8
18350
3.5
Makalah
disampaikan
dr. Aliwater,
(FKUB)fast,
sewaktu
swimming,
treading
vigorous effort
memberi pengarahan kepada UKM Renang UB di
acara Indoor Refreshing UKM Renang UB (FIA
swimming, treading water, moderate effort, general
UB, 20 Januari 2015)
The Compendium of Physical Activity
01003
bicycling
bicycling, mountain, uphill, vigorous
bicycling
bicycling, mountain, competitive, racing
bicycling
bicycling, BMX
bicycling
bicycling, mountain, general
bicycling
bicycling
bicycling,