PHYSICAL FITNESS• Definition of Physical FitnessPhysical fitness is the ability and the body's ability to make an
adjustment (adaptation) to the physical improvements given to him (of
work done daily) without causing excessive fatigue which means someone
who has a good physical condition, then that person will appear.An
increase in the ability of the heart and circulatory system, an
increase in strength, flexibility, stamina, speed, and others which are
components of physical condition. Economy better movement than at the time of exercise, a faster recovery in the organs of the body after exercise. A quick response from our organs any time if necessary.
• Elements of Physical FitnessIn
the development of physical condition to improve physical fitness, we
need to know the physical fitness of the elements that need to be
trained. The
elements include physical fitness: strength, muscle endurance of heart
and lungs, agility, explosive power (power), and flexibility. The elements of physical fitness can be dilati form: circuit training, interval training, kalestenik, jogging, and aerobics.• Benefits of Physical Fitness ExerciseThe benefits of physical fitness exercises regularly and correctly within a sufficient period are as follows:• Maintaining and improving physical fitness is good.• Hold the correction of errors attitude and motion.• Establish an attitude and motion.• Establish a physical condition (muscle strength, agility, endurance, keluesan, and speed).• Establish various mental attitude (form of courage, confidence and readiness, as well as the ability to work together.• Provide incentives for the growth of the body, especially for children.• Cultivate a sense of responsibility towards themselves and the public health.
Forms of physical fitness exercises are as follows:• Strength training arm muscles, namely:1) Squat resting on the palm of the handHow to perform:• At nula bada stance squat, legs slightly meetings, both hands
straight in between the thighs closer to your knees and palms open, and
rested on the floor.• Then touch the thigh to the inside of the elbow close to hand.• Then lift both legs up slowly up off of the floor. Elbow can serve as a drag on the thighs.• This attitude dipertahakan for 5-8 sec.2) Exercise push-ups, how:• At first sleep on my stomach, legs straight behind sealed and toes resting on the floor.• Then, lift your body up until your hands straight. Body and legs are in a straight line.• Then the agency lowered back to the road bend both elbows, the
Agency and both legs remain straight and do not touch the floor.• This movement is carried out repeatedly for 15-30 sec.• Abdominal Muscle Strength TrainingForm of abdominal exercises are:1) Sit up, do this:• At first sleep on your back, knees bent, and hands placed on the back of the head.• Then the body lifted up to a sitting position. But both hands remain on the back of the head.• This movement is done as much 15-30 sec, and can be done by a friend.• Muscle Strength Latiahan Squad1) Back Lift, how:• At first sleep on your stomach, feet together and hands held behind his head.• Then, lift the body so that the chest does not touch the floor. So that the position of the feet still touch the floor, hold the foot bias held by friends and can also not be in the grasp.• The movement is done repeatedly during 15-30dtl.
Strength training arm and shoulder strength training form the arm and shoulder, the wheelbarrow. How to do it:
1) This exercise is done in pairs, one person doing the walk with his
hand and helps hold / lift both legs of people who do exercise.2) This exercise is to be repeated alternately, mileage goes with the hands approximately 10-20 m.