AFRIWARDI

PRIMA RAGA ROOM

BAGIAN FISIOLOGI FAKULTAS KEDOKTERAN
UNIVERSITAS ANDALAS PADANG

UPAYA MENINGKATKN DERJAT

KESEHATAN
PROMOSI
PREVENSI
KURASI
REHABILITASI

OLAHRAGA / LATIHAN
TINGKATKAN DERJAT KESEHATAN
DASAR ILMIAH
UNDANG-UNDANG

PTM (Penyakit Tidak Menular) :

Penyebab kematian terbanyak
Morbiditas dan Mortilitas meningkat
Beban bagi pelayanan kesehatan

Sulit disembuhkan dan timbul sekuele

Penting perhatiakan faktor resiko
Merokok
Diet
Aktifitas kurang
Gaya hidup

Aktivitas fisik : segala kegiatan

tubuh yang mengakibatkan
peningkatan pengeluaran energi.
Latihan/Exercise : Aktifitas fisik
dengan intensitas dan waktu
tertentu dilakukan secara
berirama dan sistematik dengan
tujuan untuk meningkatkan
derjat kesehatan

Any voluntary body

movement that burns
calories (expends
energy)

A subcategory of physical activity

Is planned, structured and repetitive
Results in improvement or
maintenance of on or more facets of
physical fitness:
Endurance
Strength
Flexibility
Coordination

Reduces the risk of developing chronic

diseases such as heart disease.
Aids in the management of active
problems such as high blood pressure,
diabetes, obesity, or high cholesterol.
Improves the ability to function and stay
independent in the face of active
problems like lung disease or arthritis.
Increse of all of body system function
Reduce of body fat

Research has also proven that exercise:

Lowers risk of obesity.
Improves mood and relieves symptoms of depression.
Improves quality of life, general well being and

everyday functioning.
Improves function in persons with arthritis.
Lowers risk of falls and injury
Improves sleep
Prevents bone loss

Chest pain
Irregular heart rate
Severe shortness of
breath
Unexplained weight
loss
Blood clot

Foot or ankle sores

that will not heal
Swelling of the
joints
Persistent pain
after a fall
After surgical
procedures

Check with a doctor or a

rehabilitation professional if
necessary
Choose an activity you enjoy
Choose an activity that fits you
socially and financially
Choose activities that are easily
accessible
Make a regular schedule for exercise
and try to stick to it

TIPE I :
INTENSITAS & WAKTU TERKENDALI

TIPE II :
INTENSITAS TAK TERKENDALI
WAKTU TERKENDALI

TIPE III :
INTENSITAS & WAKTU TAK TERKENDALI

Endurance
Strength
Flexibility
Coordination

Exercise for your

cardiopulmonary
(heart and lungs)
system
They are activities that
increase your heart
rate and breathing for
an extended period of
time in a healthy way.

Walking
Swimming
Bicycling
Dancing
Cleaning
Climbing the stairs

Exercise for you musculoskeletal

(muscles and bones) system

These exercises help increase or

maintain your strength and keep you
loose and flexible.

Moving any part of your body against

gravity in a sequenced pattern and
with appropriate timing
Using hand held weights or ankle
weights when appropriate
Doing activities of daily living
repetitively or with resistance
(increase loads)
Stretching tight muscles

Exercise primarily for your

neuromuscular system (nerves, brain
and muscles)
Help prevent frequent falls and loss
of balance
Allow your movements to be more
fluid and smooth

Sports such as tennis, golf and

softball
Playing ball with the kids and grand
kids
Practicing standing on one foot
(use support if you need it)
Walking a straight line (one foot in
front of the other)

Pemeriksaan Pre-Partisipasi
Kaidah olahraga :
Baik
Benar
Teratur
Terukur
Progresiv

TUJUAN :
MASALAH KESEHATAN
ASPEK LEGAL
JAMINAN

KONDISI KESELURUHAN KONTRA

INDIKASI : Tujuan

PEMERIKSAAN SKRINING :
Anamnesa, Pem. Fisik,
Laboratorium
BOLEH
TIDAK BOLEH

PEMERIKSAAN TINGKAT
KEBUGARAN
STATUS KESEGARAN

TUJUAN :
STATUS KEBUGARAN
DOSIS/ADVIS
KONTROL

HUBUNGAN DENGAN KESEHATAN

KETAHANAN KARDIORESPIRASI
KEKUATAN/KETAHANAN OTOT
KOMPOSISI LEMAK TUBUH
FLEKSIBILITY

BERAT BADAN DALAM AIR

TEBAL LEMAK BAWAH KULIT
ANTROPOMETRIK
BMI
WHR (WAIST TO HIP RATIO)

X RAY
BIA (BIOELEKTRIC IMPEDENCE ANALYSA)
INFRA RED

VO2 MAKS
METODA :
LANGSUNG
TDK LANGSUNG
LABOR
LAPANGAN
Sederhana : Jalan 5 menit jarak & nadi

KETAHANAN :
SIT-UP
PUSH-UP

KEKUATAN :
DYNAMOMETER
RM (REPETITION MAKSIMAL)

KWANTITATIF
ELEKTROGONIOMETRI
LEIGHTON FLEXOMETER

LAPANGAN :

TRUNK EKSTENSION
TRUNK FLEKSION
SHOULDER ELEVATION TEST
HIP FLEKSI

TINGKAT KESEGARAN JASMANI

BURUK SEKALI
BURUK
SEDANG
BAIK
BAIK SEKALI

BAIK :
WAKTU
VARIASI
ATURAN :
PEMANASAN
GERAK INTI
PENDINGINAN

BENAR
SESUAI KONDISI FISIK
GERAKAN

TERATUR

REGULARITAS BAIK
WHO :

HIDUP AKTIF
AKTIFITAS SEHAT
LATIHAN FISIK BUGAR
LATIHAN OLAHRAGA CABANG OLAHRAGA

TERUKUR :
NADI
SESUAI TUJUAN

PROGRSIVE
Penambahan dosis latihan secara

bertahap

JENIS OLAHRAGA
VOLUME :
FREKWENSI
INTENSITAS
LAMA

JADWAL PENAMBAHAN VOLUME

MASAL atau INDIVIDUAL

WAKTU
TEMPAT
SARANA DAN PRASARANA

REGIMEN :
F : 3-5 X MINGGU
I : 70 % DNM Pedomani hasil

pemeriksaan kebugaran
L : 30-60 MENIT
PERLU PENDAMPING olahraga individu
SEDIAKAN LARUTAN GULA
CAIRAN CUKUP
PERALATAN OLAHRAGA YANG MEMADAI
SEPATU
KAOS KAKI

DOSIS LATIHAN
KOMPONEN KESEGARAN JASMANI
GULA DARAH

PELAKSANAAN PROGRAM