Gizi Kebugaran Dan Olahraga Jansen Ongko

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“ALUMNI APKI TELAH TERSEBAR DI SELURUH INDONESIA.”

ALUMNI
ALUMNI
CORPORATE WELLNESS
Di bidang jasa, APKI menyediakan tenaga kerja, membantu pelaku usaha
mengelola pusat kebugaran hingga standarisasi tenaga kerja kebugaran.
@APKI_CorporateWellness
GYM MANAGEMENT & FITNESS STUDIO
Di bidang jasa, APKI menyediakan tenaga kerja, membantu pelaku usaha
mengelola pusat kebugaran hingga standarisasi tenaga kerja kebugaran.
PRIVATE FITNESS CENTER UNILEVER HEADQUARTER

KETTLEBELL WORLD LEAGUE
STRONG SISTERS SUMMIT
@FitnessEmbassy
@BALIFITNESSVILLAGE
@FITNESSEMBASSY_Bali
LITTLE COCONUT FOUNDATION
@LittleCoconutFoundation
@GlobalFitnessEducation
KINABALU - MALAYSIA
KUCHING - MALAYSIA
BRUNEI DARUSSALAM
BRUNEI DARUSSALAM
PERSENTASE OBESITAS DI NEGARA ASIA TENGGARA
21,8% Penduduk Indonesia tergolong obesitas.

http://bunda.co.id/rsubundajakarta/id_ID/articles/obesitas
PERSENTASE OBESITAS DI NEGARA LAINNYA
OBESITY GROWS = MARKET SHARE GROWS
Introduction to Basic Sports Science
JS GLOBAL FITNESS EDUCATION

The difference between Health & Fitness
HEALTHY
The extent of body condition to which it is free from
illness or is able to resist illness.
FITNESS
The condition of being physically fit & healthy; the
quality of being suitable to fulfill a particular task.
PHYSICAL FITNESS
The ability of body systems to work together efficiently
while performing activities.
GLOBAL FITNESS EDUCATION
Physical Activity on a Continuum
PHYSICAL ACTIVITY is movement carried out by the
skeletal muscles that requires energy; anything that
makes the body move and burn calories.
EXERCISE refers to unplanned, unstructured and

repetitive movement intended only to improve or
maintain physical fitness.
TRAINING is physical activity performed for the purpose

of reaching a long-term performance goal or specific
progression. GLOBAL FITNESS EDUCATION
Understanding Fitness Level
FITNESS LEVEL depend on the following:
• Heart’s ability to pump blood.
• Energy-generating capacity of the cells.
Evaluating fitness level isn’t a one-size-fits-all process.
Differences in lifestyle, muscle tissue, genetic makeup,

and overall health determine personal fitness level.
Measuring fitness is multi-dimensional.

Understanding Fitness Level
Physical fitness defined as a set of characteristics:
• Health-related Fitness Components

Associated with disease prevention & functional health.
• Skill-related Fitness Components

Associated with the ability to perform during sport
activities.

Physical Fitness Components
HEALTH RELATED SKILL RELATED
Cardiorespiratory endurance Agility
Muscular strength Balance
Muscular endurance Coordination
Flexibility Speed
Body Composition Power
Reaction time

Physical Fitness Components
Different sports, different needs.
Implementing specific of the physical fitness components increases chances for the body
to meet the physical demands of EDUCATION
GLOBAL FITNESS the particular activity or skill.
SCREENING & FITNESS ASSESSMENTS
The Purpose of Screening & Fitness Assessments
• To provide a starting point.
• To educate participants regarding present fitness levels and compare
them to certain standards.
• To evaluate improvements achieved through exercise programs and
make adjustments.
• To motivate individuals to participate in exercise programs.

SCREENING & FITNESS ASSESSMENTS
• Physical Activity Readiness Questionnaire (PAR-Q)
• HEALTH & LIFESTYLE ASSESSMENTS
• STABILITY-MOBILITY ASSESSMENTS
• FITNESS TEST
 Resting Heart Rate
 Flexibility
 Muscular Endurance
 Muscular Strength
 Cardiovascular Endurance
MUSCULOSKELETAL SYSTEM

SKELETAL SYSTEM FUNCTIONS
• Support and shape to body
• Protection of internal organs
• Movement in union with muscles
• Storage of minerals and lipids
• Blood cell production

MUSCULAR SYSTEM FUNCTIONS
• Stabilizing joints
• Maintaining posture
• Producing movements
• Moving substances within the body
• Stabilizing body position and
regulating organ volume
• Producing heat - Muscle contraction
generates 85% of the body’s heat

The Effects of Exercise on SKELETAL SYSTEM
• Exercise slows decline in minerals and maintains
joint mobility
• Exercise helps the bone tissues to become
stronger
• Cartilage at the ends of the bones becomes
thicker and can absorb shock better
• Ligaments will stretch slightly to enable greater
joint flexibility

The Effects of Exercise on MUSCULAR SYSTEM
• Exercise helps muscles become more effective and efficient.
• Tendons will become thicker and stronger
• High intensity exercise for short duration produces strength,
size and power gains in muscles
• Low intensity exercise for long durations will give endurance
benefits
• Trained muscles have better tone or state of readiness to
respond
• Exercise promotes good posture enabling muscles to work
effectively and helps prevent injury

The Basic Principles of Fitness
1. Progressive Overload
2. FITT
3. Specificity
4. Rest and Recovery
5. Use or Lose

1. PROGESSIVE OVERLOAD

The progressive overload principle is a method that
allows the body to adapt to the workload placed upon it.
This principle works to strengthen the body by putting it

through constant stress. The more stress you load on
the body, the stronger the muscles get. This is how all
the fitness improvements occur when exercising.

The small increases over time will eventually be a large increase
or adaptation.
The overload principle is based on the fact that any physical

exercise causes physiological changes. Without progressive
overload we will make no progress.
Lifting weight causes the muscles to react in such a way that the
soft tissues ready to sustain another stimulus.
Increasing the workload increases muscle strength. The added

weight triggers the muscleGLOBAL
fibers
FITNESSto grow stronger.
EDUCATION
WHY PROGESSIVE OVERLOAD?

Methods of overload (1)
1. Volume increases
Volume increases over time is the highest driver of
hypertrophy and strength adaptations. This can be achieved
via set, rep or load increases.
2. Range of motion
Progressing someone from a high box squat to a full range of
motion squat is a form of progressive overload.

Methods of overload (2)
3. Technique progression
The ability to execute an exercise properly with more weight.
4. Training frequency
Adjusting the training frequency can be used to enhance
neuromuscular adaptations.
5. Training density
The amount of work performed in a given unit of time.
2. FITT
One of the easiest way to get started on developing a
personal fitness program is utilizing the FITT principle.
FITT stands for: Frequency, Intensity, Time and Type.
You can adjust the intensity to make the muscles work

hard enough without causing strain or injuries. Adjusting
the time it takes to complete a workout will depend on
the frequency, intensity and type of the training.
2. FITT
Frequency
It refers to how frequent is the exercise. After any form
of exercise is performed your body completes a process
of rebuilding and repairing.
Determining the frequency of exercise is important in

order to find a balance that provides just enough stress
for the body to adapt and also allows enough rest time
for healing.

2. FITT
Intensity
It defined as the amount of
effort or work that must be
completed in a specific
exercise.
This is to ensure that the
intensity is hard enough to
overload the body but not
so difficult that it results in
fatigue or injury.
2. FITT
Time
Time is how long each individual session should last and
will vary based on the intensity and type.

2. FITT
Type
Type is to determine the specific exercises will be
performed according to the needs or availability.
• Sports-specific training
• Endurance training
• Strength training

2. FITT
Combining Overload and FITT Principle
RESISTANCE TRAINING CARDIOVASCULAR TRAINING
Increase the number of training days Increase the number of training
FREQUENCY per week days per week
INTENSITY Increase the weight Increase the pace
TIME Increase the density Increase the duration
TYPE Changing the program Changing the sport

3. SPECIFICITY
The Specificity principle
involves adjusting an
individual’s workout to
achieve specific goals or
needs.
For instance, there is a

difference between
weightlifters program
with marathoners.
4. REST & RECOVERY
While we often focus on getting in as much exercise as
possible, rest and recovery is also essential for reaching
your weight loss and fitness goals.
While you can often do training every day (though you

may want to rest after intense workouts) you should
have at least a day of rest.

4. REST & RECOVERY
The body reacts to all stress in the same way.

Hans Selye - the effects of stress chart
4. REST & RECOVERY
Alarm
Our body reacts to all stress in the same pattern. It
“alarms” when a stressor first comes into our thoughts
or bothers the body, be it a strong emotion, an injury,
sickness or infection or any other stressor. This is called
the “fight or flight” response.

4. REST & RECOVERY
Adaptation
The second stage, also called Resistance. If the stressor
or stressors persist, the body tries to cope with the
stress. The body tries to adapt to the stress but starts to
become depleted in the trying.
The body is slower to react to new stresses and slower to

recuperate or bounce back.

4. REST & RECOVERY
Exhaustion
The third stage. With continued stress the body’s
resources eventually become depleted and the body is
unable to maintain normal function. At this stage the
body is too tired to react.
If the exhaustion stage is extended very long, the

immune system becomes exhausted and all systems and
functions of the body can be impaired.

5. USE OR LOSE
The Principle of Use or Lose implies that when it
comes to fitness, you "use it or lose it.“
This simply means that your muscles build strength

(hypertrophy) with use and lose strength (atrophy)
with lack of use.

Muscle Growth Mechanism

1. Mechanical tension
Refers to the amount of tension muscle fibers develop in
response to a stimulus.

2. Muscle damage
Microscopic tears to induce cell regenerations.

3. Metabolic stress
When the blood gets pumped into the muscles by the arteries, the
steady muscular contractions will prevent the veins from letting blood
escape, resulting in high levels of metabolic stress and cell swelling.

NITROGEN SURPLUS
Muscle
Blood

SPORTS & EXERCISE NUTRITION
APA ITU POLA MAKAN TERBAIK?
Pola Makan Dipengaruhi:

• Jenis Kelamin
• Komposisi Tubuh
• Bobot Badan
• Usia
• Kondisi Kesehatan
• Program Olahraga
• Tingkat Aktivitas
• Tujuan
APA SEBENARNYA GIZI OLAHRAGA?
KENDALA GIZI PADA ATLET

• Cadangan glikogen rendah
• Defisiensi Mikronutrisi
• Komposisi Tubuh keliru
ENERGY SYSTEM

ENERGY SYSTEM
ENERGY SYSTEM
I. PENGUKURAN STATUS GIZI
1. Indeks Massa Tubuh KLASIFIKASI IMT (kg/m2)

UNDERWEIGHT < 18.50
Severe Thinness < 16.00
Moderate Thinness 16.00-16.99
Mild Thinness 17.00-18.49
NORMAL 18.50-24.99
OVERWEIGHT ≥ 25.00
Pre-Obesitas 25.00-29.99
OBESITAS ≥ 30.00
Obesitas Type I 30.00-34.99
Obesitas Type II 35.00-39.99
Obesitas Type III ≥ 40.00
2. Bioelectrical Impedance Analysis (BIA)
MUDAH TAPI KURANG AKURAT (Margin of Error +/-5%)
Body fat, water retention, muscle mass, bone mass, etc.

FAKTOR
PENENTU
KOMPOSISI
TUBUH
• Pola makan
• Aktivitas fisik
• Proses penuaan
• Kondisi kesehatan
II. KOMPOSISI TUBUH
Rentang kadar lemak tubuh
(Gallagher et al. 2000. Am J Clin Nutr. 2000 Sep;72(3):694-701)

II. KOMPOSISI TUBUH
BODY FAT RANGES: MALE
BODY FAT RANGES: FEMALE
III. SOMATOTYPE
III. SOMATOTYPE

III. SOMATOTYPE
III. SOMATOTYPE
RAGAM BENTUK TUBUH PEREMPUAN

HEAD TO TOE
IV. KESEIMBANGAN KALORI
Pengeluaran Kalori Harian

(Total Energy Expenditure (TEE atau TDEE))
KALORI MASUK KALORI KELUAR
 Makanan yang dikonsumi  Basal Metabolic Rate (BMR)
(Simplified)  Thermic Effect of Food (TEF)
 Aktivitas fisik
Estimasi Distribusi TEE

Metabolisme (BMR) Thermic Effect of Food Aktivitas Fisik
20%
10% 70%
1. Basal Metabolic Rate (BMR)

Faktor yang
mempengaruhi:
1. Komposisi tubuh
2. Usia
3. Bobot Badan
4. Tinggi badan
5. Jenis Kelamin
Source: www.fao.org
2. Thermic Effect of Food (TEF)
Perbandingan TEF
• Protein 25-30%
• Karbohidrat 10-15%
• Lemak 03-05%
(Glickman et al. The Journal of nutrition 1948.36(1):41–57)

3. Aktivitas Fisik
• Non-Exercise Activity
• Exercise Activity
Estimasi aktivitas fisik dalam TEE = 20-25%

BASIC NUTRITION
KLASIFIKASI NUTRISI
ZAT PENGATUR ZAT TENAGA ZAT PEMBANGUN

KLASIFIKASI NUTRISI
CARBS ENERGY
(ENERGY SOURCE)
DIETARY FAT
MINERAL CELL REGENERATION PROTEIN

(BUILDING BLOCK)
VITAMIN
WATER REGULATION
(FUNCTIONAL)

KLASIFIKASI NUTRISI
Micro = Vitamin & Mineral
Macro = Protein, Carb, Fat
Liquid

I. MAKRONUTRISI
Protein
Karbohidrat
• 1 g protein = 4 kalori
• 1 g karbohidrat = 4 kalori
• 1 g lemak = 9 kalori
1. PROTEIN
1. Growth
2. Immune system
3. Cell Regeneration
4. Produce Enzymes and Hormones
5. Energy Source
RECOMMENDED INTAKE
• Adult (18+) = 0,8g/kg BW (Otten 2006)
• Physically Active 1,6-1,8g/kg BW (Phillips 2011)
SOURCES = Meat-based & Plant-based

SUMBER PROTEIN
Protein Hewani
• ikan, ayam, telur, susu,
keju, daging sapi,
kerang, udang, dst
Protein Nabati
• kacang, polong-
polongan, tahu, tempe,
jamur, dst
DAYA SERAP PROTEIN
Kualitas protein = kelengkapan asam amino
HEWANI > NABATI

2. KARBOHIDRAT
• Sumber energi
• Berperan dalam oksidasi lemak
• Agar protein tidak digunakan sebagai energi
DAILY CARBS INTAKE
Asupan
Karbohidrat Karbohidrat Karbohidrat
karbohidrat
/hari untuk /hari untuk /hari untuk
yang
Tingkat aktivitas individu individu individu
dianjurkan
dengan berat dengan berat dengan berat
g/kg berat
badan 50 kg badan 60 kg badan 70 kg
badan / hari
Latihan dengan intensitas
3–5 g 150–250 g 180–300 g 210–350 g
rendah atau olahraga dasar
5–7 g 250–350 g 300–420 g 350–490 g
sedang (1 jam/hari )
sedang hingga tinggi (1–3 7–10 g 350–500 g 420–600 g 490–700 g
jam/hari)
10–12 g 500–600 g 600–720 g 700–840 g
sangat tinggi (>4 jam/hari)
Sumber: Bean A. 2014. Food for Fitness. London: Bloomsburry

EXERCISE TO CARBS RATIO
GLYCAEMIC INDEX
> 70  Sederhana
< 55  Kompleks
GLYCAEMIC INDEX
GLYCAEMIC INDEX
CARBS
SOURCE
(HIGH IG)
PROTEIN
OR FAT
SOURCE
(NO IG)
MIXED FOOD (IG?)

GULA PENYEBAB OBESITAS?
1 gram Karbohidrat = 4 kalori

KARBOHIDRAT PENYEBAB OBESITAS?

BUAH PENYEBAB OBESITAS?

III. LEMAK
MANFAAT LEMAK
Membantu
pertumbuhan dan
Sumber energi penyerapan zat
perkembangan
gizi
Memelihara
Berperan dalam
kesehatan sel
produksi hormon
tubuh
DAILY FAT INTAKE
Asupan lemak yang

disarankan 20-35%
dari kebutuhan harian
DIETARY FATS SUGGESTIONS
ALTERNATIVES
Plant-based sources
• 2-3 handful of Nuts/Seeds
• 1 Avocado
• 2-3 spoons of oil
Meat-based sources
• 2 serving (300-400g) of meats
• 3-4 Eggs with yolk
• 50g of cheese
PENYEBAB OBESITAS SEBENARNYA: GAYA
HIDUP
https://mypositiveparenting.org/2016/11/23/fighting-childhood-obesity-a-clarion-call/
PENYEBAB OBESITAS SEBENARNYA:
KETIDAKSEIMBANGAN ENERGI
MAKANAN TINGGI KALORI RENDAH
GIZI
• Tinggi kalori dari gula dan lemak.
• Rendah vitamin dan mineral.
• Menyebabkan adiksi karena rasa dan aromanya.
SOLUSI TERBAIK UNTUK MENGATASI OBESITAS
SOLUSI TERBAIK UNTUK MENGATASI
OBESITAS
WE ARE WHAT WE EAT: GOOD FOOD, GOOD
MOOD
GOOD FOOD, GOOD MOOD
Terdapat hubungan positif antara PERASAAN
BAHAGIA dan makanan, terutama BUAH dan
SAYUR.
https://ajph.aphapublications.org/doi/10.2105/AJPH.2016.303260
https://www.researchgate.net/publication/296475425_Eating_breakfast_fruit_and_vegetable_intake_and_their_relation_with_happiness_in_college_students
BUAH DAN SAYUR ADALAH
SUMBER TERBAIK VITAMIN DAN MINERAL
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4393546/
II. MIKRONUTRISI
Mineral
Vitamin
FUNGSI MIKRONUTRISI
Vitamin Mineral
• Kinerja otak • Fungsi struktural dan
• Sistem Imunitas regulator
• Konversi gizi jadi energi • Memperkuat tulang
• Keseimbangan hormon • Produksi eritrosit
• Menjaga kesehatan kulit • Osmosis
• Kontraksi sel otot
INTAKE MIKRONUTRISI
Faktor yang mempengaruhi:

• Komposisi tubuh
• Usia
• Kondisi tubuh
• Tujuan
TIDAK SEMUA PROSES PENGOLAHAN MAKANAN SAMA
Tanpa pengolahan yang baik, penurunan nilai gizi

pada makanan dapat terjadi.
http://www.fruitandvegetable.ucdavis.edu/files/197179.pdf
NUTRITIONAL VALUE IS IMPORTANT
Makanan dengan nilai gizi yang rendah tidak memberi
manfaat optimal.
MEMBANTU KAMPANYE KEMENTRIAN KESEHATAN
AYO MAKAN SAYUR DAN BUAH SETIAP HARI
93,5% penduduk usia > 10 tahun mengonsumsi sayuran
dan buah-buahan di bawah anjuran.
50% BUAH dan SAYUR

25% Karbohidrat
25% Protein
http://www.depkes.go.id/article/view/17012600002/hari-gizi-nasional-2017-ayo-makan-sayur-dan-buah-setiap-hari.html
JUMLAH BUAH DAN SAYUR YANG HARUS
DIKONSUMSI SETIAP HARI
Anak-anak: 300-400g, Dewasa: 500-600g
1/3 2/3
http://www.depkes.go.id/article/view/17012600002/hari-gizi-nasional-2017-ayo-makan-sayur-dan-buah-setiap-hari.html
EAT THE RAINBOW CAMPAIGN
DAILY INTAKE DAN FUNGSI
MIKRONUTRISI
MIKRONUTRISI
MIKRONUTRISI
FLUID BALANCE
REKOMENDASI ASUPAN CAIRAN
WAKTU HIDRASI
PRE
Minum 5–7 ml/kg
2–4 jam sebelum olahraga
(± 350–500 ml)
≤ 1 jam sebelum olahraga Minum 100-250 ml
INTRA
Minum ketika haus
Selama olahraga (<1 jam) (sedikit namun sering)
Minum 400-800 ml/jam
Olahraga Durasi panjang (1-2 jam)
ketika haus, sedikit namun sering
Olahraga Durasi sangat panjang (> 2 Minum 400-800 ml/jam
jam) Ketika haus, sedikit namun sering
POST
Minum 750 ml setiap kehilangan
> 1 jam setelah olahraga
bobot badan 0,5 kg
IV. INDIKATOR DEHIDRASI
APA BEDA POLA MAKAN SAAT
TRAINING VS COMPETITION?
TRAINING
COMPETITION
MEAL TIMING & MEAL FREQUENCY
Menentukan performa dan masa pemulihan
Membantu tubuh beradaptasi terhadap stressor
Kondisi fisik menjadi lebih kuat

MEAL TIMING & MEAL FREQUENCY
How important is meal frequency to total daily intake?

PRE-EXERCISE
• Mempersiapkan gula darah

• Menghidrasi tubuh
INTRA-EXERCISE
• Mempertahankan kadar gula darah
• Menjaga status hidrasi
POST-EXERCISE
• Slide berikutnya*
3R: REHYDRATE, REPLENISH, REPAIR
Rehydrate
Menggantikan asupan cairan yang keluar saat berolahraga.
Replenish
Mengisi ulang glikogen untuk mempersiapkan diri akan aktivitas selanjutnya.
Repair
Memperbaiki sel-sel yang rusak setelah berolahraga dengan zat pembangun.
OLAHRAGA PERUT KOSONG
Pembakaran lemak meningkat
Gula darah menurun (hipoglikemi)
Tubuh terasa lemas, cepat lelah dan lapar berlebih
Konsentrasi menurun sehingga mudah cedera
Menurunkan daya tahan dan massa otot (jangka panjang)

POPULAR DIET METHODS
METODE DIET
Carb
Convention
Cycling
LCHF Diet Intermittent

(KETO) Fasting
I. CONVENTIONAL DIET
Makronutrisi berdasarkan presentase

dari jumlah kebutuhan kalori harian
Opsi 1 Opsi 2
• 40% Protein • 30% Protein
• 40% Carbs • 50% Carbs
• 20% Fat • 20% Fat
II. CARB CYCLING DIET
KLAIM
Mencapai target kadar lemak tanpa
mengalami efek negatif
TUJUAN
• Meningkatkan sensitivitas insulin
• Meningkatkan sekresi hormon leptin
KONSEP CARB CYCLE
Melakukan rotasi Memperhitungkan

Asupan protein
antara High- makronutrisi
stabil setiap
Moderate-Low-No sesuai
harinya
Karbohidrat somatotype
Pada hari High

Asupan lemak diperbolehkan
mengikuti asupan mengonsumsi kalori
karbohidrat melebihi kebutuhan
harian
KONSEP CARB CYCLE
No: 30-50g Carb / hari (hanya

mengonsumsi sayuran)
Low: 1-1.5g Carb / BB (kg)
Moderate: 3g Carb / BB (kg)
High: 4-5g Carb / BB (kg)

COMMON CARB CYCLE PROGRAM
Opsi 1 Opsi 2
• Hari 1: High • Hari 1: Low
• Hari 2: Moderate • Hari 2: Moderate
• Hari 3: Low • Hari 3: High
• Hari 4: High • Hari 4: Low
• Hari 5: Moderate • Hari 5: Moderate
• Hari 6: Low • Hari 6: High
• Hari 7: No • Hari 7: No
III. LCHF DIET
Asupan karbohidrat dibatasi serendah mungkin
• Belum terbukti lebih efektif

dibandingkan diet lain
Kekurangan • Kurang cocok untuk olahraga
intensitas tinggi
• Dapat mengonsumsi lebih

banyak protein
Kelebihan • Banyak digunakan untuk
menangani penderita
obesitas akut
LCHF DIET RATIO
Protein = 20 – 30%
Carb = 5 – 15%
Fat= 60 – 70%
Ada yang menyertakan

High-Carb Day
seminggu
satu atau dua kali
LCHF DIET RULES
Terlalu banyak protein = / = Ketosis

Terlalu sedikit protein = Kehilangan massa otot
Terlalu banyak karbohidrat = / = Ketosis
Terlalu banyak lemak = Mudah overkalori
Terlalu sedikit lemak = Asupan tidak cukup
SKD = Standard, LCHF

TKD = Targeted, 25-50 Pre atau Post Workout
CKD = Cyclical, Low-High Carb Day
IV. INTERMITTENT FASTING
• Metode kontroversial di industri fitness

• Rasio makronutrisi menggunakan rasio konvensional
Fasting time Feeding time

• 16 – 20 jam • 4 – 8 jam
IF PROBLEMS
Sulit merasa kenyang apabila makan dalam porsi kecil.
Daya tampung lambung menjadi besar
Kesulitan mengontrol nafsu makan saat feeding time
Kurang bijaknya pemilihan sumber makanan
Tidak boleh dilakukan apabila memiliki kondisi medis tertentu
Buang gas berlebihan setelah makan dalam porsi besar
Bukan metode yang baik untuk anak-anak dan remaja

ERGOGENIC AIDS
CATEGORIES
• Physiological : Sports massage, accupunture, physiotherapy

• Psychological : Music, hypnosis, relaxation, meditation
• Mechanical : Fitness devices, compression sock
• Nutritional : Meal replacement, whey, bcaa, amino
• Pharmacological : (next slide)
PHARMACOLOGICAL
Performance-Enhancing Substances:
Anabolic drugs: Steroid, prohormone, HGH
Stimulants: caffeine, ephedrine, amphetamine
Endurance enhancement: methylphenidate
Nootropics
Adaptogens
Painkillers: ibuprofen, narcotic
Sedatives: Diazepam, propranolol, ethanol, cannabis
Blood boosters: Recombinant human erythropoietin (rhEPO)

SUPPLEMENT
Penggunaan suplemen
dalam olahraga seringkali
menjadi perdebatan
JENIS SUPPLEMENT
Sports Drink
Meal
Pharmacological
Replacement
SUPPLEMENT
MEAL REPLACEMENT
Suplemen difungsikan sebagai
pengganti makanan
Meal
Sports drink & Whey Protein &
replacement &
Gel Amino Tablet
Bars
Supply
karbohidrat
Memenuhi
sederhana Mengganti
kebutuhan
makanan
protein
utama
Mencegah harian
dehidrasi
AKAR MASALAH > SOLUSI
RECOMMENDED BOOKS
MODULE FITNESS BUSINESS

PERSONAL BRANDING
If you are so great,

how come no one knows
who you are?

LEARNING SYLLABUS
• What is personal branding?
• Understand your default brand and how you
can develop your distinct personal branding.
• How do you leverage social media?
• Effective selling techniques.

What is
a Brand?
YOU ALREADY HAVE A BRAND
Your Life
Experiences
Your Point of
View and
Actions
The Way Others
Perceive You
Your Default
Brand
BRAND IS DEFINED BY
Consistency
Distinction
Excellence
Trustworthiness
“A great brand taps into emotions and
drive most of our decisions. It reaches
out with a powerful connecting
experience that transcends the product.”
Scott Bedbury

PERSONAL BRANDING
“Your brand is what other people say about

you when you’re not in the room.”
~Jeff Bezos, Amazon

PERSONAL BRANDING
• A promise between you and your client about
what they can expect when doing business or
interacting with you.
• A reflection of your passions, talents, core

values and what you believe, which is visibly
expressed by what you do and how you do it.

WHAT ARE THE BENEFITS?
• Attract more of the right kind of opportunities.
• Increased earning potential.
• Creates “top-of-mind” status.
• Provides greater recognition.
• Increases both your credibility.

WHY PERSONAL BRANDING IS CRITICAL?
• It allows you to be recognized for who you really
are.
• It positions you as an industry leader pulling in

more potential clients and “unexpected
opportunities”.
• It helps you be recognized for your “wow

factor.” The one thing you can deliver unlike
anyone else.
WHY PERSONAL BRANDING IS CRITICAL?
How
You
Are
People’s
Your Perception
Actions

PERSONAL BRANDING STRATEGY
INTERNAL BRANDING (MINDSET)
WHAT DO YOU WANT PEOPLE TO KNOW YOU FOR?
PERSONAL BRAND AUDIT
IDENTIFY YOUR TARGET AUDIENCE
PACKAGE YOUR BRAND WELL
ELIMINATE THE OBSTACLES
BUILD YOUR STRATEGY

INTERNAL BRANDING (MINDSET)
• Have you find your passion?
• How do you currently view yourself?
• What’s holding you back from what you want?

WHAT DO YOU WANT PEOPLE TO KNOW YOU
FOR?

FOR?
Visually – what another person “sees”
Verbally – what another person “hears”
Behaviorally – what another person “observes”
“Once a perception is formed, it becomes part of

your Personal and Professional Reputation.”

FOR?
Visual Cues
• What you are wearing, posture, hairstyle,
smile and level of eye contact.
• Your overall “public presence”.
• How well you are groomed, your first
impression and all small details.
Note: 93% of 1st impression is non-verbal.

FOR?
Verbal Cues and Habits
• Language, tone, speed and accent.
• How articulate you are.
• How diplomatic you are.
• Topics of conversation chosen.
• How you motivate others verbally.

FOR?
Behavioral Cues
• Actions and treatment of others.
• Professional reliability and timeliness.
• How comfortable you make others feel.
• Your unique blend of social skills.
• Your work ethic and job habits.
• How dependable and accountable you are.
• No disconnect between words and actions.
PERSONAL BRAND AUDIT
• What are your strengths and weaknesses?

• How do others see you now? Your friends,
clients, competitors, the media, etc.
• How open are you to feedback?
• Could others describe your personal brand?
• Are you living in alignment with who you say
and believe you are?
IDENTIFY YOUR TARGET AUDIENCE
• Do you know everything there is to know
about your target audience?
• Who they are? Where are they? What do they

currently think about your brand?
• What would you like them to think about your

brand?
• Do you know how to attract them?

The details related to “Personal Brand”

• Can’t be left to chance
• Must be predictable
• Seen through the eyes of your target audience
• Audit your brand regularly

• What does your brand identity look like?
• Does your working environment and system

accurately reflect your brand?
• Is there a consistency in the way you show up?
• Is this the image you would like to project?

• What are the negative things you tell yourself
about how far you can go?
• Are you where you want to be in life? Why or

why not?
• Do your every day actions support where you

want to be?

• Have you developed a system to keep you
moving toward your goal?
• Are you willing to let go of friends or habits

that are holding you back?

BUILD YOUR STRATEGY
Put together a plan for your personal branding.
Keep notes on the following:
• Your mission statement
• Target audience
• Your analysis and goals (long and short-
term)
• A calendar to outline when you intend to
accomplish certain things
• A section for your budget
IMPORTANT THINGS TO REMEMBER
• You are your biggest asset and investing in
yourself is the best thing you will ever have.
• You are in the position to create more of an

“expert status”, so be consistent.
• Get clear about your strongest traits and skills

and then operate in your strength zone.
• Make sure your daily activities are in alignment

PERSONAL BRANDING
“Decide who you want to be

and then make it so.”

HOW DO YOU MANAGE YOUR BRAND?
BE PROACTIVE BE STRATEGIC
• Promote your • Choose your
accomplishments. associates wisely.
• Maximize your • Have a positive
participation in attitude.
meetings. • Dress and act the part.
• Make a group. • Maintain a
• Communicate professional image.
effectively.
• Stay relevant.

Gizi Kebugaran Dan Olahraga Jansen Ongko

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