tag:blogger.com,1999:blog-40718538800624209842024-03-14T07:49:11.915+08:00KUMPULAN 6 2PPISMP BC PJ KS 2FANG MEI YII HUA SEE YEEhttp://www.blogger.com/profile/14824687654156866738noreply@blogger.comBlogger14125tag:blogger.com,1999:blog-4071853880062420984.post-6276189270892658532011-06-18T14:08:00.000+08:002011-06-18T14:08:13.486+08:00<b>Have a happy open school day~ </b>FANG MEI YII HUA SEE YEEhttp://www.blogger.com/profile/14824687654156866738noreply@blogger.com0tag:blogger.com,1999:blog-4071853880062420984.post-59727350698356099812011-04-18T16:32:00.000+08:002011-04-18T16:32:06.440+08:00PERATURAN ASAS ACARA LOMPAT TINGGI<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>ZH-CN</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> <w:UseFELayout/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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</style> <![endif]--> <div class="MsoListParagraphCxSpFirst" style="text-indent: -0.25in;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 115%;"><span>1.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 115%;">Peserta mestilah melonjak dengan sebelah kaki. </span></div><div class="MsoListParagraphCxSpMiddle"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="text-indent: -0.25in;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 115%;"><span>2.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 115%;">Peserta boleh mula melompat di mana-mana ketinggian permulaan yang disukainya.</span></div><div class="MsoListParagraphCxSpMiddle"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="text-indent: -0.25in;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 115%;"><span>3.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 115%;">Sesuatu lompatan akan dikira batal jika peserta menyentuh palang dan tidak melompat. Menjatuhkan palang semasa membuat lompatan atau menyentuh kawasan mendarat apabila tidak berjaya melompat .</span></div><div class="MsoListParagraphCxSpMiddle"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="text-indent: -0.25in;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 115%;"><span>4.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 115%;">Peserta yang gagal melompat melintasi palang sebanyak tiga kali bertutrut-turut (tanpa di ambil kira di aras mana kegagalan itu berlaku) akan terkeluar daripada pertandingan.</span></div><div class="MsoListParagraphCxSpMiddle"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="text-indent: -0.25in;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 115%;"><span>5.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 115%;">Seseorang peserta berhak meneruskan lompatan (walaupun semua peserta lain gagal) sehingga dia tidak dapat menuruskannya lagi mengikut peraturan </span></div><div class="MsoListParagraphCxSpMiddle"><br />
</div><div class="MsoListParagraphCxSpLast" style="text-indent: -0.25in;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 115%;"><span>6.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 115%;">Ketinggian lompatan di ukur secara menegak dari aras tanah hingga bahagian tengah disebelah atas padang.</span></div><div class="MsoNormal"><br />
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</div>FANG MEI YII HUA SEE YEEhttp://www.blogger.com/profile/14824687654156866738noreply@blogger.com0tag:blogger.com,1999:blog-4071853880062420984.post-82338876203553732032011-04-18T16:26:00.002+08:002011-04-18T16:26:55.892+08:00LANGKAH-LANGKAH KESELAMATAN<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>ZH-CN</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> <w:UseFELayout/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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</div>FANG MEI YII HUA SEE YEEhttp://www.blogger.com/profile/14824687654156866738noreply@blogger.com0tag:blogger.com,1999:blog-4071853880062420984.post-37649374501773007762011-04-18T16:24:00.000+08:002011-04-18T16:24:05.575+08:00KESALAHAN YANG BIASA BERLAKU SEMASA LOMPATAN<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>ZH-CN</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> <w:UseFELayout/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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<div class="MsoNormal" style="line-height: 150%; margin: 5.25pt 0in 6pt 0.25in; text-indent: -0.25in;"><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 150%;"><span>1.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 150%;">Permulaan larian yang terlalu laju dan mengurangkan kelajuan pada 3 langkah terakhir.</span></div><div class="MsoNormal" style="line-height: 150%; margin: 5.25pt 0in 6pt 0.25in; text-indent: -0.25in;"><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 150%;"><span>2.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 150%;">Langkah lari landas terlalu pendek hingga menyebabkan atlit terpaksa membuka langkah semasa melencong.</span></div><div class="MsoNormal" style="line-height: 150%; margin: 5.25pt 0in 6pt 0.25in; text-indent: -0.25in;"><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 150%;"><span>3.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 150%;">Jarak tempat melonjak terlalu dekat dengan palang. Ini menjadikan jarak penujuan terlalu pendek dan terlalu kecil sudutnya.</span></div><div class="MsoNormal" style="line-height: 150%; margin: 5.25pt 0in 6pt 0.25in; text-indent: -0.25in;"><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 150%;"><span>4.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 150%;">Peserta menggunakan kedua belah kaki untuk melonjak ketika mula melompat.</span></div><div class="MsoNormal" style="line-height: 150%; margin: 5.25pt 0in 6pt 0.25in; text-indent: -0.25in;"><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 150%;"><span>5.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 150%;">Tidak mengekalkan posisi menegak menyebabkan kepala dan bahu terlalu dekat dengan palang semasa melonjak.</span></div><div class="MsoNormal" style="line-height: 150%; margin: 5.25pt 0in 6pt 0.25in; text-indent: -0.25in;"><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 150%;"><span>6.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 150%;">Terlalu cepat membengkokkan badan ke palang.</span></div><div class="MsoNormal" style="line-height: 150%; margin: 5.25pt 0in 6pt 0.25in; text-indent: -0.25in;"><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 150%;"><span>7.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 150%;">Menjunam ke arah palang atau melonjak terlalu dekat.</span></div><div class="MsoNormal" style="line-height: 150%; margin: 5.25pt 0in 6pt 0.25in; text-indent: -0.25in;"><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 150%;"><span>8.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 150%;">Kaki belakang terkena palang kerana hayunan lutut tidak diselesaikan dengan cara melipat tumit.</span></div><div class="MsoNormal" style="line-height: 150%; margin: 5.25pt 0in 6pt 0.25in; text-indent: -0.25in;"><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 150%;"><span>9.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 150%;">Lengkungan badan tidak sempurna semasa layangan.</span></div><div class="MsoListParagraph" style="line-height: 150%; margin: 5.25pt 0in 6pt 0.25in; text-indent: -0.25in;"><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 150%;"><span>10.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 150%;">Mendongak ke belakang yang keterlaluan atau tidak membengkokkan kaki dan mendongak semula di fasa pemulihan.</span></div><div class="MsoNormal" style="line-height: 150%; margin: 5.25pt 0in 6pt 0.25in; text-indent: -0.25in;"><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 150%;"><span>11.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 150%;">Sebelum badan melepasi palang, bahagian-bahagian badan menyentuh atau termasuk ke sebelah kawasan mendarat.</span></div><div class="MsoNormal" style="line-height: 150%;"><br />
</div>FANG MEI YII HUA SEE YEEhttp://www.blogger.com/profile/14824687654156866738noreply@blogger.com0tag:blogger.com,1999:blog-4071853880062420984.post-59077012112819724612011-04-18T16:19:00.000+08:002011-04-18T16:19:40.279+08:00PERALATAN<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>ZH-CN</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> <w:UseFELayout/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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</style> <![endif]--> <div class="MsoNormal" style="line-height: 12pt;"><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt;">Dalam acara lompat tinggi ini memerlukan kawasan dan peralatan khusus untuk membolehkan lompatan diadakan sebagai salah satu acara olahraga. Penganjur sesuatu kejohanan olahraga hendaklah memastikan semua ini disediakan sebelum pertandingan dimulakan. Antara peralatan-peralatan yang diperlukan adalah seperti berikut :-</span></div><div class="MsoNormal" style="line-height: 12pt;"><br />
</div><div class="MsoNormal" style="line-height: 12pt; margin: 5.25pt 0in 6pt;"><b><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt;">1. Tiang Lompat Tinggi.</span></b></div><div class="MsoNormal" style="line-height: 12pt; margin: 5.25pt 0in 6pt;"><br />
</div><div class="MsoNormal" style="line-height: 12pt;"><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt;">Dua batang tiang diperlukan dan tiang-tiang ini tidak boleh diubah-ubah semasa pertandingan sedang dijalankan. Jika perlu diubah umpamanya kedudukan, hendaklah dilakukan selepas tamat satu pusingan yang melibatkan semua peserta. Kedua-dua tiang ini hendaklah mempunyai alat bantuan khusus bagi membolehkan tiang ditegakkan tanpa mudah dijatuhkan.</span></div><div class="MsoNormal" style="line-height: 12pt;"><br />
</div><div class="MsoNormal" style="line-height: 12pt; margin: 5.25pt 0in 6pt;"><b><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt;">2. Palang Lompat Tinggi.</span></b></div><div class="MsoNormal" style="line-height: 12pt; margin: 5.25pt 0in 6pt;"><br />
</div><div class="MsoNormal" style="line-height: 12pt;"><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt;">Palang lompat tinggi hendaklah diperbuat sama ada daripada kayu, logam ataupun bahan yang sesuai dengan berbentuk bulat atau segitiga. Panjang palang hendaklah sesuai dengan jarak kedua-dua tiang yang dipasangkan. Palang ini akan diletakkan pada tiang menerusi alat sokongan khas. Sokongan ini hendaklah mudah dinaikkan atau diturunkan pada tiang.</span></div><div class="MsoNormal" style="line-height: 12pt;"><br />
</div><div class="MsoNormal" style="line-height: 12pt; margin: 5.25pt 0in 6pt;"><b><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt;">3. Kaw</span></b><b><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt;">a</span></b><b><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt;">san Mendarat</span></b></div><div class="MsoNormal" style="line-height: 12pt; margin: 5.25pt 0in 6pt;"><br />
</div><div class="MsoNormal" style="line-height: 12pt;"><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt;">Pada peringkat awal acara lompat tinggi dijalankan, pihak penganjur kurang memberi perhatian kepada kawasan mendarat. Lama kelamaan dengan adanya beberapa teknik lompatan dan pendaratan tertentu, adalah perlu disediakan tempat pendaratan yang sewajarnya. Sebelum beberapa teknik atau gaya lompatan diperkenalkan, kawasan pendaratan hanya terdiri daripada satu kawasan khas yang diisikan dengan pasir lembut yang lembap. Kini, kawasan mendarat bagi acara lompat tinggi ini digunakan tilam atau pengalas lembut bergetah dan hendaklah berbentuk segiempat. Tilam atau pengalas lembut ini hendaklah ditempatkan betul-betul selepas kedua-dua tiang lompat tinggi. Tilam berspring atau bergetah boleh digunakan asalkan sesuai untuk pendaratan peserta.</span></div><div class="MsoNormal" style="line-height: 12pt;"><br />
</div><div class="MsoNormal" style="line-height: 12pt; margin: 5.25pt 0in 6pt;"><b><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt;">4. Pita Pengukur</span></b></div><div class="MsoNormal" style="line-height: 12pt; margin: 5.25pt 0in 6pt;"><br />
</div><div class="MsoNormal" style="line-height: 12pt;"><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt;">Pita pengukur adalah untuk mengukur ketinggian lompatan yang berjaya dilakukan oleh setiap peserta. Ukuran hanya dibuat sekali sebelum lompatan dimulakan selepas palang dinaikkan. Kini, dalam acara lompat tinggi alat pengukur elektronik digunakan bagi menjadikan proses pengukuran dapat dilakukan dengan cepat dan tepat.</span><span style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt;"></span></div>FANG MEI YII HUA SEE YEEhttp://www.blogger.com/profile/14824687654156866738noreply@blogger.com0tag:blogger.com,1999:blog-4071853880062420984.post-2954118074731957672011-03-27T00:53:00.000+08:002011-03-27T00:53:07.298+08:00GAYA LOMPAT TINGGI<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>ZH-CN</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> <w:UseFELayout/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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</style> <![endif]--><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 150%;">Terdapat beberapa gaya lompat tinggi, iaitu gaya gunting, gaya timur, gaya guling barat, gaya pelana dan gaya Fosbury Flop. <br />
<b><br />
a) Gaya gunting</b> <br />
Pelompat menuju ke palang secara bersudut dan melonjak dengan kaki yang berada diluar dari palang. Semasa melepasi palang, pelompat berada dalam keadaan duduk berlunjur. <br />
<br />
<b>b) Gaya Timur</b> <br />
Pelompat menuju ke palang secara lurus dari hadapan 90 darjah. Semasa melonjak,kaki bebas dihayun secara tegak ke hadapan badannya dan pelompat melepasi palang secara mengiring. <br />
<b><br />
c) Gaya guling barat</b> <br />
Penujuan ke palang secara bersudut seperti dalam gaya gunting.Pelompat melonjak dengan kaki yang lebih dekat dengan palang.Kaki lonjakan berada dalam keadaan bengkok semasa pelompat ‘ berguling’ selari dengan palang untuk membuat pelepasan. <br />
<br />
<b>d) Gaya pelana</b> <br />
Gaya ini hamper sama dengan gaya fuling barat.Pelompat menuju ke palang secara bersudut. Ketika melepasi palang, muka pelompat memandang ke bawah dan keadaan badannya seolah-olah meniarap di atas palang. <br />
<b><br />
e) Gaya Fosbury Flop</b> <br />
Gaya yang paling popular dan berkesan pada masa kini ialah gaya Fosbury Flop. Mengikut gaya ini pelompat menuju ke palang dengan membelakangkan palang. <br />
<br />
<br />
</span>FANG MEI YII HUA SEE YEEhttp://www.blogger.com/profile/14824687654156866738noreply@blogger.com0tag:blogger.com,1999:blog-4071853880062420984.post-47191909395138340812011-03-27T00:51:00.002+08:002011-03-27T00:51:43.530+08:00FASA LOMPATAN TINGGI<!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:RelyOnVML/> <o:AllowPNG/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>ZH-CN</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> <w:UseFELayout/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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</style> <![endif]--> <div class="MsoNormal" style="margin-left: 0in;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 150%;">Semua gaya lompatan boleh dibahagikan kepada <b>empat fasa</b> Pergerakan iaitu : </span></div><div class="MsoNormal" style="margin-left: 0in;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 150%;"><br />
a) <b>Penujuan</b> – larian menghala ke palang <br />
b) <b>Lonjakan </b>– tindakan kaki untuk menaikkan badan <br />
c) <b>Layangan</b> – gaya dan kedudukan badan ketika berada di udara dan di atas palang. <br />
d) <b>Pendaratan</b> – sentuhan badan dan bahagiannya dengan tempat mendarat. <br />
<br />
<br />
</span></div>FANG MEI YII HUA SEE YEEhttp://www.blogger.com/profile/14824687654156866738noreply@blogger.com0tag:blogger.com,1999:blog-4071853880062420984.post-76812213063946711682011-03-27T00:11:00.003+08:002011-03-27T00:43:29.560+08:00SEJARAH LOMPAT TINGGI<div class="MsoNormal"><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 115%;"> Dimulakan seawal Olimpik pada zaman Greece, rekod pertama acara Lompat Tinggi ketika di Scotland pada abad ke-19, dengan pencapaian atas 1.68 m oleh peserta pada masa itu. </span><br />
</div><div class="MsoNormal"><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 115%;"> Pelompat pada masa dahulu menggunakan gaya Gunting. Gaya ini dilakukan dengan lonjakan kaki yang jauh dari palang. Kaki bersilang di atas palang dan badan menyeberang palang dalam lakuan “duduk berlunjur”. <br />
<br />
Sekitar abad ke-20, teknik ini telah dimodenkan oleh warga Irish-American M.F. Sweeney’s Eastern cut-off seperti gaya Gunting, tetapi bahagian belakang mendatar semasa melompat melepasi palang. Sweeney telah berjaya mencipta teknik yang berkesan dan mencipta rekod 6’ 5 5/8’’ (1.97m) pada 1895. <br />
<br />
Seorang lagi warga Amerika, M.F. Horine, mencipta Gaya Guling Barat. Ia berjaya melompat setinggi 6 kaki 7 inci dalam tahun 1912. Gaya ini lebih berkesan dari gaya yang sebelumnya.</span><br />
</div><div class="MsoNormal" style="text-indent: 0.5in;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 115%;">Pelompat Amerika dan Rusia telah menggunakan Gaya Kelana yang menjadi ikutan pelompat-pelompat yang lain. Ini merupakan satu gaya lompat tinggi yang cukup popular dan dari segi mekanik pergerakan gaya ini sungguh beruntung dan berkesan dari gaya-gaya lompatan yang lain. </span></div>FANG MEI YII HUA SEE YEEhttp://www.blogger.com/profile/14824687654156866738noreply@blogger.com0tag:blogger.com,1999:blog-4071853880062420984.post-54645929936749090572011-03-26T23:55:00.000+08:002011-03-26T23:55:23.862+08:00PENGENALAN LOMPAT TINGGI<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>ZH-CN</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> <w:UseFELayout/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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</style> <![endif]--><!--[if gte mso 9]><xml> <o:shapedefaults v:ext="edit" spidmax="1026"/> </xml><![endif]--><!--[if gte mso 9]><xml> <o:shapelayout v:ext="edit"> <o:idmap v:ext="edit" data="1"/> </o:shapelayout></xml><![endif]--> <div class="MsoNormal" style="line-height: normal; margin-left: 0in;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">Lompat Tinggi merupakan <b>satu sukan yang mengunakan ketinggian</b> yang sudah lama bertapak di arena sukan olahraga acara padang.</span><span style="font-family: "Arial","sans-serif"; font-size: 12pt;"></span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">Cara dan teknik lompat tinggi mengalami <b>perubahan</b> daripada <b>gaya lompatan, pusingan dan flop. </b></span><b><span style="font-family: "Arial","sans-serif"; font-size: 12pt;"></span></b></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">Lompat tinggi telah dipertandigkan di Sukan Olimpik sebagai acara individu dan termasuk sekali dalam acara Lelaki Decathlon dan Perempuan Heptathlon. </span><span style="font-family: "Arial","sans-serif"; font-size: 12pt;"></span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">Pelompat tinggi sekarang banyak mengunakan teknik Fosbury Flop. </span><span style="font-family: "Arial","sans-serif"; font-size: 12pt;"></span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">Di Malaysia atlet lompat tinggi terbaik ialah Ramjit Singh, Lou Chee Peng, Lee Kum Zee dan Nor Aishah Ismail. </span><span style="font-family: "Arial","sans-serif"; font-size: 12pt;"></span></div><div class="MsoNormal" style="margin-left: 0in;"><br />
</div>FANG MEI YII HUA SEE YEEhttp://www.blogger.com/profile/14824687654156866738noreply@blogger.com0tag:blogger.com,1999:blog-4071853880062420984.post-27552349568077335702011-03-26T23:47:00.000+08:002011-03-26T23:47:08.039+08:00ELEMEN ASAS PERSEDIAAN SENAMAN<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>ZH-CN</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> <w:UseFELayout/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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<div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">Terdapat 4 elemen asas yang perlu dilakukan dalam sebarang program aktiviti</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">fizikal iaitu memanaskan badan, regangan, melakukan aktiviti aerobik dan</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">menyejukkan badan.</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><br />
</div><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin-left: 0.25in; text-align: justify; text-indent: -0.25in;"><b><span style="font-family: "Arial","sans-serif"; font-size: 12pt;"><span>a)<span style="font: 7pt "Times New Roman";"> </span></span></span></b><b><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">Memanaskan badan</span></b></div><div class="MsoListParagraphCxSpLast" style="line-height: normal; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">Tindakan ini akan menyediakan badan untuk bersenam tanpa menghadapi</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">ancaman bahaya akibat kecederaan dan kerengsaan. </span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">Luangkan masa antara 5 hingga 10 minit melakukan senaman yang boleh meningkat suhu badan, mempercepatkan denyutan jantung, melunturkan otot, sendi dan ligamen yang kejap serta mampat dan meningkatkan kelenturan atau kelembutan.</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">Aktiviti badan dapat membantu klien melakukan sesuatu gerakan atau aktiviti fizikal dengan mudah dan bebas. </span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">Aktiviti memanaskan badan ini boleh dilakukan dalam bentuk berjoging, berlari setempat atau berjalan dengan pantas. </span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">Pilih gerak senaman yang dapat meningkatkan denyutan jantung dan sistem pengaliran darah secara beransur-ansur.</span></div><div class="MsoNormal" style="margin-left: 0in; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">Setelah pecah peluh, otot-otot telah mula memanjang maka regangan</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">bolehlah dimulakan.</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><br />
</div><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin-left: 0.25in; text-align: justify; text-indent: -0.25in;"><b><span style="font-family: "Arial","sans-serif"; font-size: 12pt;"><span>b)<span style="font: 7pt "Times New Roman";"> </span></span></span></b><b><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">Melakukan regangan</span></b></div><div class="MsoListParagraphCxSpLast" style="line-height: normal; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">Regangan penting dilakukan untuk menyediakan badan kepada aktiviti</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">fizikal yang lebih lasak, serta memudahkan aktiviti tersebut dilakukan dan</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">seterusnya membawa kepada peningkatan prestasi. Cara melakukan</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">regangan:</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">• Lakukan senaman yang dapat meregangkan otot dan melonggarkan</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">semua sendi tanpa melampaui julat pergerakan.</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">• Regangkan semua bahagian badan dan kumpulan otot termasuk leher,</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">bahu, sendi tangan, pinggang dan kaki (termasuk paha, betis dan lutut).</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">• Setiap regangan tidak seharusnya mendatangkan kesakitan yang</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">berpanjangan. Regangkan otot sehingga berasa kurang selesa.</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">• Elakkan daripada meregang melampaui keupayaan ligamen dan kapsul</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">yang mengelilingi sendi.</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">• Berhati-hati apabila meregangkan bahagian bawah belakang dan leher.</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">Regangan yang membebankan tulang belakang dan cakeranya boleh</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">memudaratkan.</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">• Regangan yang dilakukan ketika duduk lebih baik daripada berdiri,</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">kerana kedudukan ini boleh mengelak daripada tekanan ke bahagian</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">bawah belakang dan dapat mengurangkan kecederaan belakang.</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">• Regangkan otot-otot yang ketat, lemah dan kendur.</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">• Lakukan regangan secara perlahan-lahan dan terkawal.</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">• Ketika melakukan regangan jangan menahan nafas. Bernafaslah seperti</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">biasa.</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><br />
</div><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin-left: 0.25in; text-align: justify; text-indent: -0.25in;"><b><span style="font-family: "Arial","sans-serif"; font-size: 12pt;"><span>c)<span style="font: 7pt "Times New Roman";"> </span></span></span></b><b><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">Aktiviti aerobic</span></b></div><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-left: 0.25in; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">Sebelum melakukan sebarang aktiviti ini, klien perlu memakai pakaian yang</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">sesuai dan selesa yang tidak menyekat pergerakan.</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;"><span> </span>Gunakan kasut yang sesuai dengan aktiviti yang dipilih bagi mengelakkan kecederaan kaki dan lutut. Fasa ini meliputi perkara-perkara berikut:</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">• Lakukan fasa ini sekurang-kurangnya 30 minit untuk sesuatu sesi.</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">• Pilih aktiviti yang digemari, sesuai dengan waktu dan pelbagaikan bagi mengelakkan kebosanan.</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">• Untuk mendapatkan kesan yang maksima, patuhi prinsip-prinsip</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">senaman yang dinyatakan di dalam manual ini.</span></div><div class="MsoNormal" style="margin-left: 0in; text-align: justify;"><br />
</div><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin-left: 0.25in; text-align: justify; text-indent: -0.25in;"><b><span style="font-family: "Arial","sans-serif"; font-size: 12pt;"><span>d)<span style="font: 7pt "Times New Roman";"> </span></span></span></b><b><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">Menyejukkan badan</span></b></div><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-left: 0.25in; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">Setelah selesai menjalankan aktiviti fizikal, badan perlu disejukkan dengan memperlahankan rentak senaman dan menyediakan badan untuk rehat dan relaks. </span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">Berhenti secara mendadak boleh memudaratkan.Elak daripada</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">berbuat demikian. </span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">Luangkan masa selama 5 hingga 10 minit bagi mengembalikan semula pengaliran darah ke jantung untuk proses pengoksigenan semula. Biasanya, selepas sesuatu aktiviti lasak,kemungkinan pengaliran darah ke jantung, otak dan usus tidak mencukupi.Ini menyebabkan berlakunya pengumpulan darah di dalam otot-otot tangan dan kaki yang boleh menambahkan lagi tekanan dan bebanan ke atas jantung.</span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">Dengan melakukan gerakan atau senaman ringan sepertimana yang dilakukan semasa memanaskan badan, ini membantu mengembalikan semula darah ke jantung dengan sempurna melalui saluran darah. </span></div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-left: 0in; text-align: justify;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt;">Aktiviti ini juga boleh mengelakkan daripada mendapat kerengsaan otot pada keesokan harinya yang selalunya menjadi antara faktor utama yang mematikan semangat untuk meneruskan amalan senaman.</span></div><div class="MsoNormal" style="margin-left: 0in; text-align: justify;"><br />
</div>FANG MEI YII HUA SEE YEEhttp://www.blogger.com/profile/14824687654156866738noreply@blogger.com0tag:blogger.com,1999:blog-4071853880062420984.post-48913795655900327322011-03-08T09:29:00.000+08:002011-03-08T09:29:20.039+08:00<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF1YUECQN16bAWOnbyv9KsR3sFL62yOUgQmIoPK03X2KD-GI_MsQOsMB3ASCuo_9ppGM3qDeSonvPcCLUNxs3O6Fq51aJujIIAVuiFelbv-O_Q4pllxNZ0y0iP7jFgIZgRpvrUrcpaLeqy/s1600/P1000728.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF1YUECQN16bAWOnbyv9KsR3sFL62yOUgQmIoPK03X2KD-GI_MsQOsMB3ASCuo_9ppGM3qDeSonvPcCLUNxs3O6Fq51aJujIIAVuiFelbv-O_Q4pllxNZ0y0iP7jFgIZgRpvrUrcpaLeqy/s320/P1000728.JPG" width="320" /></a></div>FANG MEI YII HUA SEE YEEhttp://www.blogger.com/profile/14824687654156866738noreply@blogger.com1tag:blogger.com,1999:blog-4071853880062420984.post-25325271802515957282011-03-08T09:26:00.000+08:002011-03-08T09:26:49.093+08:00Olimpik Heroes.......<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzfdqx1T-DEvUpvIzLNP7wCmyKYEkCQmxoggCBNFV0v6TJCpzw47YIYy7kvLsr2SApkbwZurQcNLl8T_mbqWw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>FANG MEI YII HUA SEE YEEhttp://www.blogger.com/profile/14824687654156866738noreply@blogger.com0tag:blogger.com,1999:blog-4071853880062420984.post-34613777433749133382011-03-08T09:21:00.001+08:002011-03-08T09:23:19.352+08:00Lompat tinggi wanita~~<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxJ_TMLbOXS7fmMdCjL3nLbVsYoy-o-59AGrXTH7s3fGE1vHHk5MoaZileaGqHi8z4gtXV6ipA9WD-8s2JiHA' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>FANG MEI YII HUA SEE YEEhttp://www.blogger.com/profile/14824687654156866738noreply@blogger.com0tag:blogger.com,1999:blog-4071853880062420984.post-952982373659007062011-02-08T20:51:00.000+08:002011-02-08T20:51:50.991+08:00Welcome to blog KUMPULAN 6 2PPISMP BC PJ KS 2Selamat datang ke blog KUMPULAN 6 2PPISMP BC PJ KS 2,semoga kami dapat belajar bersama-sama dan berkongsi pengalaman sepanjang masa proses P&P.Sekian terima kasih!FANG MEI YII HUA SEE YEEhttp://www.blogger.com/profile/14824687654156866738noreply@blogger.com0