Borang Penilaian Bebanan.docx

INSTITUT PENDIDIKAN GURU KAMPUS KENT TUARAN BORANG PENILAIAN LATIHAN BEBANAN NAMA

UMUR

JANTINA

OPSYEN

KELAS

TARIKH

INTENSITI

60%

SESI

Petang

KADAR NADI REHAT (KNR)

denyutan/minit

KADAR NADI LATIHAN (KNL)

denyutan/minit

SET LATIHAN SESUDAH LATIHAN KADAR NADI

SELEPAS 1 MINIT SELEPAS 2 MINIT SELEPAS 3 MINIT

CARA PENGIRAAN KNL KADAR NADI MAKSIMUM

:220 – Umur =

KADAR NADI LATIHAN (KNL)

:KNR + 60% (KNM – KNR) =

SET KE-1

SET KE-2

SET KE-3

BORANG REKOD PENILAIAN LATIHAN BEBANAN AKTIVITI

RM (ULANGAN

INTENSITI

MAKSIMUM)

ULANGAN YANG PERLU DILAKUKAN

1. JUMPING JACKS

51

31

2. FRONT LUNGES

40

24

3. REVERSE CRUNCHES

30

18

4. SQUAT JUMP

24

14

5. SPLIT SQUAT JUMP

24

6. PUSH UP

22

13

7. BURPEES

20

12

8. BACK LEGS LIFT

35

21

9. SIT UP

26

16

60%

14

SET 1

SET 2

SET 3