Karnival Sukan Kementerian Belia & Sukan

KBS baru saje selesai dengan karnival sukan tahunannya seperti tahun tahun terdahulu. Memang meriah dan saye perhatikan pegawai pegawai KBS tak menang tangan dalam melaksanakan tugas mereka. Tak disangka sangka rupanya Bahagian Sukan ada penyanyi hebat. Siap layan dangdut lagi gituh.... (kalau tak silap lagu daun pisang, saya pon tak tau tajuk lagunya) Saya terlibat sebagai hakim artistik utk kejohanan pertandingan aerobik pada tahun ini. Johan pada kali ini adalah dari Majlis Sukan Negara (MSN), tempat kedua dari Kem. Belia & Sukan dan tempat ketiga adalah Jab Belia & Sukan Negeri Perak. Tahniah pada mereka yg berjaya. Yg tidak berjaya, jgn kecewa, tahun depan cuba lagi k. Judges giving a pose just before the competition. L-R : Rashid, yours truly, Yazid, Salihin and Saloma

Giving our full concentration during the competition

Just for your info, the function of the Artistic Judge is as follows :

Judging on artistic quality based on the following criteria :

1) Chereography

i) Volume - balance of movements showing various physical capabilities, flexibility and the different types of strength without any area predominating and affecting the balance of the aesthetic appeal of the exercise

ii) Variety - dynamic and stylized combinations of aerobics steps and aerobic movement patterns, transitions, formation and positions and styles such as funky, joget, ethnic malaysia etc

iii) Combinations - must contain a minimum of two different aerobics styles including a variety of different rhythms

2) Plane

Movement in all planes ( frontal, sagital, coronal and vertical)

3) Level

Dynamic and fluent transitions from surface to floor and vice versa

4) Usage of competition area

Utilization of the whole stage (floor pattern) and travelling

5) Opening and Ending

Dynamic and interesting opening/ending, leaving memorable and lasting impression

6) Presentation

Confident, energetic and lively. Able to captivate and reach out to the audience through facial expression and technical skills

7) Music

Utilizing various rhythms rather than only the base line and fitting movements to the sound of the instruments or sound effects. Timing should be on the beat and accurate. Length of routine must be 3 minutes with a tolerance of 5 seconds. Beats should be 148 and above.

8) Partnership

Working as a team to form a minimum of five formations during the routine which does not include opening and ending. Competitors must work together as a team in changing positions when forming formations. Showing sense of camaraderies and teamwork.

* All these to be judged within 3 minutes! *

Tips for Safe Physical Activity

Slow down if you feel out of breath. You should be able to talk during your activity, without gasping for breath.

Drink water when you are thirsty to replace the water you lose by sweating.

Wear Suitable Clothes
Wear lightweight, loose-fitting tops so you can move easily.
Wear clothes made of fabrics that absorb sweat and remove it from your skin.
Never wear rubber or plastic suits. Plastic suits could hold the sweat on your skin and make your body overheat.

Women should wear a good support bra.

Wear supportive athletic shoes for weight-bearing activities.

Wear a tightly woven, wide-brimmed hat in hot weather to help keep you cool and protect you from the sun.

Wear sunscreen when you are physically active outdoors.

Wear garments that prevent inner-thigh chafing, such as tights or spandex shorts.

Stop your activity right away if you:

Have pain, tightness, or pressure in your chest or neck, shoulder, or arm.
Feel dizzy or sick.
Break out in a cold sweat.
Have muscle cramps.
Are extremely short of breath.
Feel pain in your joints, feet, ankles, or legs. You could hurt yourself if you ignore the pain.
Ask your doctor what to do if you have any of these symptoms.

Drink water when you are thirsty.
Water helps every cell and organ in your body work. It cushions your joints, helps keep you regular, keeps your body cool, and prevents dehydration when you are sweating Healthy, fit bodies come in all sizes.
Whatever your size or shape, get physically active now and keep moving for a healthier life!

Courtesy of NIDDK

What is Cardio Workout?

Cardiovascular is quite a common term. Used in a different context it can mean a different thing. Used in a fitness context, cardio workout is any form of exercise that increases your heart rate and promotes blood circulation in the body. Aerobics is a common term used as an alternative.

Many people think only jogging or running offer cardiovascular/aerobics benefits. The truth is there are many other form of exercises eg. cycling, swimming, skipping and aerobic dance of course! Cardiovascular workout not only strenghthens the heart, it is also best for burning calories. The more calories you burn, the more weight you lose (depending on your diet as well) Even if you are already at an ideal weight, cardio workout will still benefit you in various manners. It improves your stamina (climbing up the office staircase will not be a problem anymore), strength and alertness.

Beginners should start by doing workout on 3 alternate days in a week and later increase the frequency and intensity as your stamina builds up.
If you want to maintain your fitness level, a good workout plan would be 3-4 days a week for at least 30 minutes. For those trying to lose weight, cut down on your calories intake, and work not less than 4 days a week for at least 30 - 40 minutes.

Kursus Kesihatan & Kecergasan Kem Pengajian Tinggi

pAGi tErakhir bersama sebelum pulang ke tempat masing masing. Semuga kite berjumpe lagi..
sayangnye, saye tak sempat ndak mintak 'sajak' yg di tulis oleh tOk KeTua semase ucapan selamat tinggal dia.

Kursus Kesihatan & Kecergasan Kem Pengajian Tinggi

ini adalah diantara peserta peserta kursus yg telah diadakan pada 23hb-26hb Feb 2009
Haiii.... riang ria nampaknya semua, padahal dah pancit..

Saya suruh mereka posing ganas... ni la yg paling ganas.. eheh

yang ini pula geng kontrol macho la pulak

tengah mengira beat musik, pada mulanya.. beat lari la jugak

kenapa la kak Aa, penghuluwati tu nengok badan sendiri

masih menghitung beat, tapi eventually mereka dapat jugak...kira kira semua terang hati lah

Penceramah pon teringin gak ndak posing, from right : Chong (sidekick Dr Nasrul) Dr Nasrul,

yours truly dan bos kami, training provider Pn Maizatul

ToK ketua a.k.a Penghulu a.k.a cameraman dah letih sangat la tu sampai tak larat ndak berdiri

Those were the days

Pertama kali saya berjumpa dengan Michelle Dean. Saya pon tak ingat dimana. Dia masih kanak kanak ribena masa tu tapi dah hebat dibidang kecergasan. She started very young.

Pertama kali saya di Fitness Convention di Singapura pada tahun 1993 bersama 'guru' yg betul betul saya minati cara penyampaian dia. Dia sekarang dah bersara gara2 muscle tear di peha. Name mamat ni Anton Scott. Sayang... dah bersara sebab dia memang hebat.

Maaf, saya pon dah tak ingat siapa mamat koboi ni. Kalau tak silap dia mengajar aerobics guna lagu country, tapi didnt take off, mungkin tak ramai yg meminati country songs di sini.

Bersama peserta dr Thailand semasa saya pergi kursus Nike di Bangkok pada pertengahan 90 an. Cuma 3 orang sahaja peserta dari Malaysia. Saya bersama kawan2 yang sekarang kedua dua nya dah jadi YB. Saya sahaja yg maseh mengajar, dulu kini dan selama nye....

Kali ke4 jumpa Michelle Dean di Kuala Lumpur, mase ni dok blaja hip hop, naik fening dibuat nye si kenit ni pusing pusing dengan gaya dia. Malam tu saya siap lepak dengan dia di Legend, berbincang mengenai fitness industry and sempat mintak tips lagi dengan dia. Orang nya kecik aje tapi bile bercakap, tak mau berhenti.. eheh biasela... instructors..termasuk yours truly.. ahaks