Techniques to improve your fitness

A. EXERCISE IMPROVED PHYSICAL FITNESS
1. Understanding Physical Fitness
Physical fitness is the body's ability and the ability to make adjustments (adaptation) to physical deliverance given to him (from the work done everyday) without incurring excessive fatigue. Exercise is the work done in a systematic and continuous. Load or intensity growing each day in order to provide a thorough stimulation of the body. It aims to improve the physical and mental abilities together.
Physical fitness training is a type of physical exercise (physical) through the movements of a limb or body movement as a whole, with a view to improving and maintaining physical fitness.

2. Benefits of Physical Fitness Exercise
a. Maintain or increase the degree of physical fitness (Physical Fitness).
b. To improve the performance of athletes.
c. Increasing labor productivity
d. Prevent injury during strenuous physical activity.
e. Improving skills, strong and efficient in his movements.
f. Improving the ability of the heart and circulatory system.
g. Prompt response of our body organism at any time if necessary.
h. Knowing the physical development of students' abilities.
i. As one of the input in delivering value health physical education lessons from sports.

3. Factors Affecting Physical Fitness
a. Genetic (hereditary).
b. Age
c. Sex
d. Physical Activity
e. Smoking habits

4. Forms of Exercise for Physical Fitness
With regard to the development of the physical conditions to improve physical fitness that need to be trained. The elements of physical fitness are: strength, endurance and pulmonary heart muscle, agility, explosive power (explosive power) and flexibility (flexibility). The elements of physical fitness can be trained in the form of: circuit training, interval training, jogging danaerobic.
In module Penjasorkes Volume 1 Semester 1 will discuss camp forms of physical fitness exercises, including: (1) strength, (2) speed, (3) durability, and (4) flexibility. Another element which we will discuss in the next module.

a. Strength Exercises
1) The nature of Strength Training
Strength is the ability of muscles to perform contractions to generate tension against a pressure. Muscle strength is a very important component to improve the overall physical condition. This is due to: (1) the strength of the driving force of each physical activity and (2) forces play an important role in protecting athletes or people from possible injury.

2) Forms of Exercise Fitness
a) Exercise the power of the arm muscles
(1) The goal: strengthen the arm muscles
(2) How to do it:
(A) At first, squatting posture, the legs a bit tight, straight hands between the thighs are approaching the knees, palms up, and rested on the floor.
(B) Then touch on to the inside of the arm near the elbow.
(C) Then lift both legs up slowly up off of the floor, elbow can serve as a drag on the thigh.
(D) This attitude was maintained for 5 to 8 seconds (see figure 1 below).

b) Exercise arm muscle strength (push-ups)
(1) The goal: strengthen the arm and shoulder muscles
(2) How to do it:
(A) At first, sleep on my stomach, legs straight behind sealed, the foot rests on the floor.
(B) Both hands beside your chest, fingers pointing forward and elbows bent.
(C) Then raise your body up until both arms straight, body and legs is a straight line.
(D) Then the agency lowered again, with the way both elbows bent, body and legs remain straight and not touching the floor.
(E) This movement done repeatedly. For 15-30 seconds (see figure 2 below.

c) Exercises abdominal muscle strength (sit-ups)
(1) The goal: strengthen the abdominal muscles
(2) How to do it:
(A) At first sleep on her back, knees bent and hands behind head ditekukkan.
(B) Then the body lifted up, up in a sitting position, both hands remain on the back of the head.
(C) This movement is done as much as possible (15-30 seconds) see figure 3 below.

d) Exercise the power of the back muscles (back-lift)
(1) The goal: strengthen the back muscles and abdominal muscles.
(2) How to do it:
(A) At first, sleep on my stomach, legs together and holding hands behind his head.
(B) Then pick up the body with not touching the chest to the floor.
(C) The position of the feet still touching the floor so that both feet are not moving.
(D) The ankle can be held by a friend and can not be held anyway.
(E) This movement done repeatedly for 15-30 seconds, as figure 4 below:

e) Exercise the power of the arm and shoulder muscles (running both arms)
(1) The goal: strengthen the arm muscles and shoulder muscles.
(2) How to do it:
(A) This exercise is done in pairs, one person doing the walk with his hands, and his friend helped hold / lift both legs of the friends who do.
(B) The exercise is repeated, are alternated (walking distance to the hand between 10-20 meters) as Figure 5 below:

f) Exercise the power of hanging elbow bend (for women)
(1) The goal: to measure the strength and endurance of arm and shoulder muscles.
(2) How to implement it:
(A) Students stand under a single crossbar, both hands holding on to a single bolt shoulder width apart, grip palms facing toward the head.
(B) With the help of both legs repulsion, students jump up to reach the attitudes depend elbow bend, the chin is above the bar. The attitude is maintained as long as possible.
(3) How the assessment:
(A) The results achieved are recorded is the time to maintain the attitude of students hanging elbow bend recorded in one second.
(B) Students can not perform the attitude he has failed, and given a value of zero. As in figure 6 below:

g) Exercise the power of suspension lift body (for men).
(1) The goal: to measure the strength and endurance of arm and shoulder muscles.
(2) How to do it:
(A) Students jump up a single bolt holding it with both hands shoulder width apart.
(B) After a quiet start to the cue was given and students can immediately lift the body so that the beam passes through a single chin (head facing straight ahead).
(C) Furthermore, the agency lowered the arms back so strongly dependent entities such as straight from the original attitude.
(D) This movement done repeatedly without a break for 60 seconds
(E) Force is considered failed if: when lifting body with swing, power not to cross, when returning to the beginning of the second arm posture is not straight. See Figure 7 below:

h) Exercise skip straight
(1) The goal: to measure the explosive power (explosive power) leg muscles and abdominal muscles.
(2) How to do it:
(A) Students stand up against the wall, both feet are on the wall near the board left or right hand side.
(B) Then the hands are near the wall lifted straight up, palms affixed on scale board, so leave marks his achievement.
(C) Both arms straight at his sides were then the students take a stand prefix primarily to bend both knees and both hands swung backwards.
(D) So on students to jump as high as possible while patting scale board with the hand closest to the wall, so that leaves a mark which stood on the scale paapn. Tdana showing the students' high achievement springboard.