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  Foot or ankle sores
 Irregular heart rate that will not heal
 Severe shortness of  Swelling of the
breath joints
 Unexplained weight  Persistent pain
loss after a fall
 Blood clot  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