Physical freshness

Definition, Functions, Components, Test Equipment A. Physical sense of freshness about the definition of physical fitness, there are few experts give the following definition: Sadoso Sumosardjuno (1989: 9) defines a person's physical fitness is the ability to perform daily duties with ease, without feeling excessive fatigue, and still have the residual or back-up power to enjoy their leisure time and for the purposes sudden. in other words the physical Freshness can also be defined as the ability to perform the task well even in difficult circumstances, where people who lack physical fitness, will not be able to do so. Mukhlolid Agus, M Ed (2004: 3) states that physical fitness is the ability and the ability to do work or activities, increase their power without having the means or excessive fatigue. Giri claimed Widjojo Sumosardjuno and physical fitness is the body's ability to adjust the function of organs within the limits of physiology to environmental conditions or physical work efficiently without excessive fatigue. Suratman (1975) physical fitness is a physical aspect of overall fitness (total fitness), which gives the ability for someone to run a productive life and can adjust to any loading or a viable physical stress. B. Physical Freshness Freshness Physical function has a very important function for the life of a person in performing daily activities. Fitness function to improve the employability of those who have it so that it can perform its tasks optimally to get better results. From the results of physical fitness of the first national seminar held in 1971 dijakarta explained that the fitness function is to develop the strength, skills, and abilities and creativity of every human endurance that is useful to enhance the work in the construction and defense of the nation and state. The specific function of physical fitness is divided into three groups as follows: a. The first class is based on the work of physical fitness example for athletes to improve performance, physical fitness for employees to increase productivity, and physical fitness for students to enhance learning ability. b. For example, the second group based on the state of physical fitness for people with disabilities to rehabilitation, and physical fitness for pregnant women to prepare for the birth. c. For all three groups based on age of children to stimulate growth and development, and physical fitness for older people to increase endurance (Mukholid Agus, M Ed, 2004: 3). C. Physical components Freshness Freshness body consists of two parts, namely: Freshness of health-related physical (fitness related healtah) consists of: cardiac pulmonary resistance (cardiorespiatory), muscular strength, muscular endurance, flexibility, and body composition. Physical fitness-related skills (skill related) consisting of: speed, power, balance, agility, coordination and reaction speed (Mutohir and Gusril, 2004: 72) According to Sadoso Sumosardjuno (1989: 9), the grouping of physical freshness in 4 principal components include: resistance of the heart and circulation (cardiovascular endurance) strength (strength) muscle resistance (muscular endurance) Flexibility (flexibility) Based on the above, can be summarized that the main components related to physical fitness, namely: Willingness and ability (capacity ) a person in performing daily tasks. Increase the working capacity is mainly a function of the heart, circulatory, lung and muscle. Without experiencing fatigue, which means, namely: the existence of recovery. Still have the energy reserves generally help improve the quality of life. It can be concluded that physical fitness is the physical aspects that support the ability of a person's success in performing various activities in his life. The higher one's level of physical freshness, the greater the chances to finish the job and the greater will be to enjoy life. D. How to Increase Physical Freshness For improvement and maintenance of physical fitness can not be separated from physical exercises that foster a balance elements of physical fitness. To develop or maintain physical fitness, one way is to do physical exercise or physical exercise. An exercise intended to improve physical fitness, should be done by rule or in a certain way. It is also related to the types of physical activities that are divided into several types, ie activities that are aerobic (exercise that requires oxygen) and anaerobic activities are (exercises that do not require oxygen), and that depends on the skill. (Sadoso Sumardjuno, 1989: 12) states that to improve and maintain good physical fitness, it must meet three different doses, are as follows: a. The intensity of exercise intensity physical fitness training ranged from 72% - 87% of the maximum pulse rate. does that mean for someone who is older than 45 years, when doing the exercises, the intensity of exercise performed until the pulse rate should reach at least 126 per minute (72% of the maximum pulse rate) and as high as 152 beats per minute (87% of the maximum pulse rate). b. Long duration exercise is good exercise and harmless exercise should be practiced to achieve zone (zone traning) and are in a zone 15-25 minute workout. c. If the dose of exercise training intensity is higher, then the training time can be shorter. Conversely if the intensity of the exercise is smaller, then the time should exercise longer. Dosing duration of exercise for health exercise between 20-30 minutes in the training zone, longer is better. These exercises will not be efficient or less fruitful, if less than the dose. E. Freshness of Physical Measurement Tool to measure a person's physical fitness level varies according to levels of schooling, ie for Elementary Schools, Junior High School and Upper School Menangah / Vocational. Physical Freshness test used for children of primary school age, junior high school and senior high schools include: Physical Freshness Test for elementary school students (grades 1,2 and 3), a series of test items consist of: 1). Sprint 30 meters, 2). Lift the body of 30 seconds, 3). Baring sit 30 seconds, 4). Skip straight, 5). 600 meter run. Freshness of Physical tests for elementary school students (grades 4, 5 and 6), a series of test items consist of: 1). Sprint 40 meters, 2). Lift the body of 30 seconds, 3). Baring sit 30 seconds, 4). Skip straight, 5). 600 meter run. Physical Freshness Test for Junior High School, a series of test items consist of: 1). Sprint 50 meters, 2). Lift the body (30 seconds to 60 seconds for the daughter and son), 3). Baring sit 60 seconds, 4). Skip straight, 5). Long distance (800 meters to 1000 meters for women and men). Freshness of Physical Tests for High School, a series of test items consist of: 1). Sprint 50 meters, 2). Lift the body (30 seconds to 60 seconds for the daughter and son), 3). Baring sit 60 seconds, 4). Skip straight, 5). Long distance (800 meters to 1000 meters for women and men). (Nurhasan, 2001: 149) F. The types and doses of exercise training for improving physical fitness As for some forms of exercise training as a means for development and maintenance of physical fitness, among other things: the road, jogging, cycling, swimming and other forms of physical training there is another important element of an emphasis on aerobics. As for measuring, sumosarjuno (1983) in Wiryosaputro (1988: 230), argued that in order for the physical training can be run safely and effectively, it is necessary to note that should pay attention to three factors: a. The intensity of training intensity physical training that is recommended in order to improve physical fitness should be between 60% and 80% of maximal aerobic capacity, or between 72% / 87% of the recommended pulse has negative impact on health. b. Should the length of training physical training is recommended practice to achieve the "training zone" (according to the pulse maximum), and is in training zone for 15-25 minutes. c. The frequency of exercise is recommended to perform physical training with a training frequency of 3-5 times per week which is closely related to the intensity and duration of training. In connection with the training dose as above Giam and Tea (1992:17), states that for those who are healthy enough and have a good fitness, according to recipe directions Fitt can provide maximum benefits to the level of fitness. The recommendation is as follows: The frequency is 3-5 times per week Intensity is approximately 60-85% of maximum pulse rate. Type (sort of training) is a kind of combination of aerobic training and kalestenik activities (gymnastics). Choice of activities on the basis of taste, circumstances and the availability of fitness facilities used. Time (training time) is 15-20 minutes of aerobic training that is done continuously yaang and preceded by a 5-10 minute warm up and ends with cool down for 5-10 minutes. G. Pretty good and the influence of gymnastics on the level of physical fitness exercises generally pretty good and includes an aerobic activity aerobic activities carried out will cause changes in body organs, especially the cardiovascular endurance a circulatory and respiratory systems. Aerobic influence on the heart and circulation healthy happy to have many elements of physical fitness, if the activity is conducted regularly and in control will be able to improve physical fitness. Regarding the influence of healthy gymnastics cheer on heart rate and blood circulatory Cooper said: someone who is trained well and exercising regularly, in a resting state frequency heart rate = 60 beats per minute or less, while those who are not trained, in a resting state frequency pulse of 80 beats per minute janutungnya = (Cooper 1983: 212). b. Effect of aerobic working Lung The lungs are part of the body that serves to breathe free air into it. In the book of physical penetahuan Wasasi says: people who are trained 18-20 times per minute. From the above described uaraian that by doing pretty good and regular exercise can improve cardiovascular endurance, cardiovascular and respiratory systems. The better the blood circulation, heart and breathing the increasing physical fitness. H. Gymnastics Gymnastics Fun Healthy Indonesia Indonesia upbeat sound is a form of exercise that aims to improve physical fitness. The exercise movement is different in several parts: warming is composed of four kinds of exercises, core consists of four kinds of exercises and Cooling consists of 4 kinds of exercises (Fitness Association of Indonesia, 2004: 1).