Showing posts with label sports science and Physical Education. Show all posts
Showing posts with label sports science and Physical Education. Show all posts
Jun 3, 2009
Why Minerals?
Minerals are amazing! They're amazing because even in infinitesimal amount these nutrients can produce unexplainable, benefical changes in body chemistry. Minerals are nutrients required by body to help facilitate a multitude of biochemical and physiology precesses necessary for the maintenance of life. Plant source minerals are from mother nature herself! Nothing is more beneficial than a full range of plant source minerals sourced from deposits that is thousand years old.
The Importance of Fruits and Vegetables in Your Diet
"Vitamins, minerals and phytochemicals are very important for our health and well-being.It is now widely recognized that taking supplements daily can help to prevent or control many diseases and premature ageing." Scientific Review Journal of the American Medical Association, 19June 2002.
"Everyday, our body needs 90 essential nutrients. Our body cannot manufacture it and we must consume it everday as food or supplements. If you miss them, you'll get some horrible collection of diseases mainly will be life theatened" Dr. Joel D.Wallach,BS.DVM,ND
May 23, 2009
Sport Science & Physical Education: Heat Stroke
Sport Science & Physical Education: Heat Stroke
Heat stroke ia true medical emergency. In this case, all of the heat mechanisms have failed and the body temperature has risen to the point where the brain's regulating mechanism has been knocked out. Body temperature may go as high as 107F to 109F. The symptoms of heat stroke are red, hot skin,lack of sweating and usually loss of consciousness. Get someone with heat stroke to the emergency room immediately, where an ice bath, ice packs or a cooling blanket can be used to help lower the body temperature. Someone with heat stroke could die very quickly without treatment.
May 16, 2009
Dietician
Allied health care professionals who are trained specifically in the field of nutrition are called dieticians.An athlete's performance can be enhanced with the aid of sound nutrition,and the dietician is the resident expert in this fields.For example, during the rehabilitation process, the dietician may be consulted when an athlete is being treated for a psychological problem in the form of an eating disorder. Athletes being rehabilitated for physical problems may also exhibit nutritional problems that the dietician may assist in managing.Most dieticians are employed by a hospital.Often, they serve as consultants to athletes and teams on dietary matters.The dieticians areas of expertise in sport include weight gain and loss,bulimia, anorexia nervosa, pre-competition meals,proper hydration, and nutritional supplementation.
May 8, 2009
Range of Motion
Defining Range of Motion
Range of motion(ROM) can be defined as the movement of body part through a particular joint’s complete,unrestricted.,normal motion. Normal joint movement is dictated by the following:
1. The type of joint involved
2. The shape and surface of the joint
3. The degrees of freedom of motion allowed at the particular joint
4. The contractile and noncontractile tissues surrounding the joint.
Normal ROM accurs smoothly when active muscle contraction produces muscle shortening. As the muscle shortens, the bone on which the particular muscle inserts is acted on, yielding physiological joint motion. Normal ROMs have been established for each joint of the body. ROM is categorized as being active, active-assisted, or passive. Active and passive components can be subdivided into physiological and accessory components.
Active ROM
Active range of motion(AROM) is the motion produced by active muscle contraction. Forces generated by the muscle that are primarily responsible for a given motion cause the body segment to which the muscle’s origin. AROM can occur with the assistance of gravity, with the effect of gravity eliminated, or against gravity. AROM must be assessed as the body part moves against gravity and it provides a true measurement of the muscle and tendon tissue’s effect on joint movement.
Active-Assisted Range of Motion(AAROM)
AAROM is motion in which the body segment being moved is assisted through at least part of the normal ROM. Motion must be assisted because of a breakdown in normal ROM. Assistance can be offered by gravity, an uninvolved body part, an object or device,or an external force.
Passive ROM
Passive range of motion(PROM) is movement that takes place with no active muscle assistance.it is usually performed by another person who takes the body part through the ROM manually. The athlete may also perform PROM manually on him or herself.
Range of motion(ROM) can be defined as the movement of body part through a particular joint’s complete,unrestricted.,normal motion. Normal joint movement is dictated by the following:
1. The type of joint involved
2. The shape and surface of the joint
3. The degrees of freedom of motion allowed at the particular joint
4. The contractile and noncontractile tissues surrounding the joint.
Normal ROM accurs smoothly when active muscle contraction produces muscle shortening. As the muscle shortens, the bone on which the particular muscle inserts is acted on, yielding physiological joint motion. Normal ROMs have been established for each joint of the body. ROM is categorized as being active, active-assisted, or passive. Active and passive components can be subdivided into physiological and accessory components.
Active ROM
Active range of motion(AROM) is the motion produced by active muscle contraction. Forces generated by the muscle that are primarily responsible for a given motion cause the body segment to which the muscle’s origin. AROM can occur with the assistance of gravity, with the effect of gravity eliminated, or against gravity. AROM must be assessed as the body part moves against gravity and it provides a true measurement of the muscle and tendon tissue’s effect on joint movement.
Active-Assisted Range of Motion(AAROM)
AAROM is motion in which the body segment being moved is assisted through at least part of the normal ROM. Motion must be assisted because of a breakdown in normal ROM. Assistance can be offered by gravity, an uninvolved body part, an object or device,or an external force.
Passive ROM
Passive range of motion(PROM) is movement that takes place with no active muscle assistance.it is usually performed by another person who takes the body part through the ROM manually. The athlete may also perform PROM manually on him or herself.
Apr 30, 2009
World takes drastic steps to contain swine flu(PORK IS SIN AND SICKNESS)
DISEASES CAUSED BY PORK
(http://www.webziner.com/islam/whypork.htm)
The following lists show germs or parasites that are found
in pork and some diseases caused by them. Many of these
diseases are contagious while some are proven fatal.This proves
that the more science advances the more Islam is shown correct
as a religion of God.
PARASITIC DISEASES
a) TRICHINELLA SPIRATIS ( Trichina worms )
It is the most dangerous parasite to man ( Rheumatism and
muscular pain). The infected persons shown no symptoms, recover
very slowly some die, some reduced to permanent invalids. No one
is immune from this disease and there is no cure.
b) TAENIA SOLIUM ( Pork tape worm )
The worm causes malnourishment of the person leading
to anemia, diarrhea, extreme depression melancholia and
digestive disturbances. Cysticercosis means that larva enter
the blood stream then settle down in one or more of the vital
organs of the body, for example: brain, liver, lungs or spinal
cord. They grow and encapsulate, inducing pressure to the
system around, resulting in dangerous diseases (diarrhea,
digestive disorder, anemia, chronic invalidation).
c) ROUND WORMS
d) HOOK WORMS
e) SCHITOSOMA JAPONICUM
f) PARAGOMINES WESTERMAINI
g) PACIOLEPSIS BUSKI
h) CLONORCHIS SINENSIS
i) METASTRONGYLUS APRI
j) GIGANTHORINCHUS GIGAS
k) BALATITIDIUM COLI
BACTERIAL DISEASES
1. Tuberculosis
2. Fusiformis necrofurus: causing foot-rot which is very
difficult to heal.
3. Salmonella Cholera suis: causing cholera
4. Paratyphoid
5. Bruceellosis: Acute, sub acute and chronic. It may lead
to permanent disabilities.
6. Swine Erysipelas: causing Erypelas in man.
Viral Diseases
1. Small pox: is was a source of infection to man.
2. Japanese B-encepphalitis: It is the source of infection
3. Influenza, foot mouth disease, gas tro-enteritis of the
new born babies.
Protozoal Diseases : Toxo plasma goundii- It is a very
dangerous diseases.A new born baby of an infected woman may die
within few days or weeks after delivery. But if he survives
he may develop blindness or deafness.In adult chronic exhaustive
fever with enlarged liver and spleen may occur. Pneumonia, or
celebro- spinal meninggitis which may lead to death or madness.
The patient may become blind and deaf too.
Fats In Pigs:
Pork contains more fats than other meats.
Therefore, people who are fond of pork are more obese than
others. Cholesterol is higher in their blood thus making them
more prone to asthereosclerosis cardiovascular accidents and
sudden death.
Other Diseases :
Flesh of the pork is hard to digest and may
lead to chronic digestive disturbances. Pimples, boils, cysts are
common in pork eaters. These are some of the parasites and
diseases found in pork and/ or the skin of pigs and certainly
there are many more. There is still no means of killing these
parasites, in the tissues, neither has anyone found a method of
expelling them, even produced any specific treatment for the
diseases.
(http://www.webziner.com/islam/whypork.htm)
The following lists show germs or parasites that are found
in pork and some diseases caused by them. Many of these
diseases are contagious while some are proven fatal.This proves
that the more science advances the more Islam is shown correct
as a religion of God.
PARASITIC DISEASES
a) TRICHINELLA SPIRATIS ( Trichina worms )
It is the most dangerous parasite to man ( Rheumatism and
muscular pain). The infected persons shown no symptoms, recover
very slowly some die, some reduced to permanent invalids. No one
is immune from this disease and there is no cure.
b) TAENIA SOLIUM ( Pork tape worm )
The worm causes malnourishment of the person leading
to anemia, diarrhea, extreme depression melancholia and
digestive disturbances. Cysticercosis means that larva enter
the blood stream then settle down in one or more of the vital
organs of the body, for example: brain, liver, lungs or spinal
cord. They grow and encapsulate, inducing pressure to the
system around, resulting in dangerous diseases (diarrhea,
digestive disorder, anemia, chronic invalidation).
c) ROUND WORMS
d) HOOK WORMS
e) SCHITOSOMA JAPONICUM
f) PARAGOMINES WESTERMAINI
g) PACIOLEPSIS BUSKI
h) CLONORCHIS SINENSIS
i) METASTRONGYLUS APRI
j) GIGANTHORINCHUS GIGAS
k) BALATITIDIUM COLI
BACTERIAL DISEASES
1. Tuberculosis
2. Fusiformis necrofurus: causing foot-rot which is very
difficult to heal.
3. Salmonella Cholera suis: causing cholera
4. Paratyphoid
5. Bruceellosis: Acute, sub acute and chronic. It may lead
to permanent disabilities.
6. Swine Erysipelas: causing Erypelas in man.
Viral Diseases
1. Small pox: is was a source of infection to man.
2. Japanese B-encepphalitis: It is the source of infection
3. Influenza, foot mouth disease, gas tro-enteritis of the
new born babies.
Protozoal Diseases : Toxo plasma goundii- It is a very
dangerous diseases.A new born baby of an infected woman may die
within few days or weeks after delivery. But if he survives
he may develop blindness or deafness.In adult chronic exhaustive
fever with enlarged liver and spleen may occur. Pneumonia, or
celebro- spinal meninggitis which may lead to death or madness.
The patient may become blind and deaf too.
Fats In Pigs:
Pork contains more fats than other meats.
Therefore, people who are fond of pork are more obese than
others. Cholesterol is higher in their blood thus making them
more prone to asthereosclerosis cardiovascular accidents and
sudden death.
Other Diseases :
Flesh of the pork is hard to digest and may
lead to chronic digestive disturbances. Pimples, boils, cysts are
common in pork eaters. These are some of the parasites and
diseases found in pork and/ or the skin of pigs and certainly
there are many more. There is still no means of killing these
parasites, in the tissues, neither has anyone found a method of
expelling them, even produced any specific treatment for the
diseases.
Apr 26, 2009
Sport Psychologist
A sport psychologist ia a trained professional in the area of psychology but differs from his or her medical counterpart, the psychiatrist, in that the psyschologist need not be a medical doctor. A sport psychologist from a psychologist in that the former devotes most of his or her practice to athletes and is rarely state licensed. Sport psychologist at a university conduct research and assist athletes in a variety of ways. The sport psychologist helps athletes learn how to maximize their performance by using prinsiples of psychology as they related to sport. Applied sport psychologist emphasize enhancing sport performace throught mental skill training that involves such skills as positive thinking,motivation,relaxation,stress management and imagery
Apr 22, 2009
Badminton
Sudirman Cup Uber Cup Thomas Cup
THOMAS CUP
The Thomas Cup – “Men’s Team World Badminton Championship”, held every two years, is the most sought after men’s team trophy for badminton. Only three nations have won the Thomas Cup since its inception in 1948; Malaysia, Indonesia and China. Formerly known as 'The International Badminton Championship Challenge Cup', the silver-gilt trophy is usually referred to by its more familiar title of 'The Thomas Cup'.The Thomas Cup competition in 1948 was BWF’s first major international tournament. The trophy was donated by the first president of the world body, Sir George Thomas.
UBER CUP
The Uber Cup – “Women’s Team World Badminton Championship” - is the most sought after women’s team trophy in the badminton world. Only four nations have won the Uber Cup since its inception in 1956; the USA, Japan, Indonesia and China. The idea of an international team competition for women along the lines of the Thomas Cup contest was first mooted early in 1950 when the BWF (then known as IBF) received the offer of a trophy from Mrs H S Uber.Prompted by the enormous success of the men’s championships trophy for the Thomas Cup, there was strong interest in the idea and in 1953, the institution of the Championships was agreed upon in principle. Mrs. Uber's offer was gratefully accepted and regulations drawn up and approved for the event and it was agreed that the inaugural contest should take place over 1956-7
SUDIRMAN CUP
The Sudirman Cup - the World Team Championships - is held every two years and is one of the most prestigious titles for badminton. It is also the only BWF world event for men and women competing together in national teams.The event was first hosted in 1989 with 28 national teams. It now attracts more than 50 national teams. Only three nations have won the Sudirman Cup since its inception - Indonesia (1 - once), Korea (3 times) and China (6 times). The first Sudirman Cup tournament was played in Indonesia in 1989 and it became a biennial event with the first few competitions staged in conjunction with the World Championships.The idea of a mixed team event first came up during IBF Council meetings in 1986 and by 1988 the IBF had accepted and approved the regulations for the competition to be staged in conjunction with the World Individual Championships. The IBF accepted from the Badminton Association of Indonesia, a memorial to the late Dick Sudirman in the form of a cup to be known as the 'Sudirman Cup' and to be presented to the winners of the World Mixed Team Championship. Dick Sudirman, as well as being a long-serving member of IBF Council, first as a Councilor and then Vice-President, was known as the father of Indonesian badminton and was a champion player in his own right. He was a founder of Bulutangkis Seluruh Indonesia (PBSI - The Badminton Association of Indonesia) and served as its President for 22 years.By the 8th Sudirman Cup in the Netherlands (2003), the event had grown sufficiently in world stature for it to become a stand-alone tournament in the world badminton calendar. There is no prize money for this event - just the prestige of playing for ones country. In addition there are valuable BWF World Ranking points to be earned and this is particularly important for countries in the lower groups in an Olympic Qualifying period.
Apr 21, 2009
Criterion Validity
Some times a test is used to predict future performance or is used in place of another test that is perhaps longer or requires more elaborate equipment or facilitie. The terms predictive validity and concurrent validity also have been used to designate these concepts. Both are based on a criterion that is considered to represent the performance or characteristics in question. A college enterance examinition ia an example of a test that attemps to predict success in college, which is the criterion.
From Wikipedia .(In psychometrics, criterion validity is a measure of how well one variable or set of variables predicts an outcome based on information from other variables, and will be achieved if a set of measures from a personality test relate to a behavioral criterion that psychologists agree on. A typical way to achieve this is in relation to the extent to which a score on a personality test can predict future performance or behaviour. Another way involves correlating test scores with another established test that also measures the same personality characteristic.Criteria or concrete validity is the extent to which the measures are demonstrably related to concrete criteria in the "real" world. This type of validity is often divided into "concurrent" and "predictive" subtypes. The term "concurrent validity" is reserved for demonstrations relating a measure to other concrete criteria assessed simultaneously. "Predictive validity" refers to the degree to which any measure can predict future concrete events. These variables are often represented as “intermediate” and “ultimate” criteria. For example, let us say we are conducting a study on success in college. If we find out there is a high correlation between student grades in high-school math classes and their success in college (which can be measured by many possible variables), we would say there is high criterion-related validity between the intermediate variable (grades in high-school math classes) and the ultimate variable (success in college). Essentially, the grades students received in high-school math can be used to predict their success in college.)
From Wikipedia .(In psychometrics, criterion validity is a measure of how well one variable or set of variables predicts an outcome based on information from other variables, and will be achieved if a set of measures from a personality test relate to a behavioral criterion that psychologists agree on. A typical way to achieve this is in relation to the extent to which a score on a personality test can predict future performance or behaviour. Another way involves correlating test scores with another established test that also measures the same personality characteristic.Criteria or concrete validity is the extent to which the measures are demonstrably related to concrete criteria in the "real" world. This type of validity is often divided into "concurrent" and "predictive" subtypes. The term "concurrent validity" is reserved for demonstrations relating a measure to other concrete criteria assessed simultaneously. "Predictive validity" refers to the degree to which any measure can predict future concrete events. These variables are often represented as “intermediate” and “ultimate” criteria. For example, let us say we are conducting a study on success in college. If we find out there is a high correlation between student grades in high-school math classes and their success in college (which can be measured by many possible variables), we would say there is high criterion-related validity between the intermediate variable (grades in high-school math classes) and the ultimate variable (success in college). Essentially, the grades students received in high-school math can be used to predict their success in college.)
Apr 16, 2009
Sports Science & Physical Education(Watch live Sports)
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Apr 15, 2009
Apr 12, 2009
sports science & Physical Education:Face Validity
Sports science & Physical Education- A test has face validity if it appears to measure the ability in question.Some measurement specialist do not like the term face validity.The term logical validity is often used when a test obviously involves the skill or ability that is being evaluated.A test that call for a student to walk along a narrow board or beam is obviously a test of dynamic balance.A test requires a subject to run rapidly in and round closely spaced obstacles can be considered to have face validity as an agility test and so on.While face validity does not lend itself to any type of statistical treatment, it is an important concept that unfortunately is often overlooked by tester in search of highly measures.A tester should always be cognizant of face validity, since it is of paramount importance from the students point of view.More will be said about face validity as well as the other functional criteria for judging the worth of a test
sports science & Physical Education:Test Validity
Validity refers to the degree to which a test measures what it was designed to measure. To the beginner in the field of test and measurements, this concept may seem so basic that it scarcely deserves mention. Nevertheless, many test are found to be rather weak in this most basic consideration.Probably every student has had the unnerving experience of being given a test that seems to pertain to some course other than the one in which her or he is enrolled.In such cases the test fails in content validity by not being related to the material that has been covered in the course. Another example of poor test validity is the case of student who can beat everyone in the class,say in tennis,but whose grade is lowered because hi does poorly on one skill test(say,catching the ball off the wall). In this instance the teacher,in his or her zeal to employ objective measurement,has overlook their main function to supplement other means of evaluation.In addition to the teacher's misuse of the test,the test itself did not represent an accurate measure of ability to play tennis.We should hasten to say that,in many cases,volleying tests demonstrate high validity.The point we are attempting to make with this example is that the tests constituted a somewhat artificial setting and it touched on only a small facet of the game.For a test to be valid, a critical analysis must be made as to the nature of the activity it is to measure and the skills and special ability that are involved.Since testing has different purposes and since validity refers to the degree to which a test achieves its purpose,it follow that there are different types of validity.I will briefly describe four kinds of validity and ways by which validity may be established in my next issue.
Apr 9, 2009
sports science & Physical Education: Anterior Cruciate Ligament Injuries
The knee joint provides mobility and stability for your legs during walking and running activities. However, these functions can be compromised if the knee is injured. With the increased popularity of and participation in sports and fitness activities, the number of knee injuries has increased. The severity of these injuries varies from mild strains (injury to a muscle or its tendon, which connects muscle to bone) or sprains (injury to a ligament, which connects two bones) to complete tears of the ligaments and other soft tissue structures of the knee. The anterior cruciate ligament is located in the center of the knee and holds the femur and the tibia in place. The anterior cruciate ligament attaches from the back of your femur to the front of your tibia. The anterior cruciate ligament prevents these bones from moving backward and forward or side to side. The anterior cruciate ligament is made up of two intertwining ligaments working together yet performing different jobs. One ligament keeps the femur and tibia in place when the knee is flexed and the other ligament tightens to hold the bones together when the knee is extended or straightened out. The anterior cruciate ligament is one of the most important ligaments to athletes because of its main function, stabilization of the joint while decelerating.
Further Reading
Apr 7, 2009
Body Mass Index(BMI)
Body Mass Index(BMI)is a method available to express body size and is calculated in the metric system by dividing weight by the square of height.Although different estimates exist a BMI of 18.5 - 24.9 is considered normal for a member of the general population. A BMI between 25 and 29.9 is considered overweight and a BMI of 30 is the lower cutoff for obesity. For more active people and athlete, body weight alone cannot be used to estimate health risk. Many athletes engaged in strength and power oriented sports maintain greater muscle mass and might be characterized as over weight or even obese by general standards yet they may have a relatively low body fat level and therefore a desirable body composition and low health risk. Therefore, body weight and BMI are practical estimators of body size and overweight and obesity in the general population.
| BMI | Classification |
|---|---|
| <> | underweight |
| 18.5–24.9 | normal weight |
| 25.0–29.9 | overweight |
| 30.0–34.9 | class I obesity |
| 35.0–39.9 | class II obesity |
| > 40.0 | class III obesity |
The Effects of Obesity
1. High blood pressure, high cholesterol and abnormal blood lipid levels, insulin resistance and type 2 diabetes.
2. Bone and joint problems.
3. Shortness of breath that make exercise sports or any physical ativitiy more difficult and may aggrarate the symptoms or increase the chances of developing asthma.
4. Restless or disordered sleep patterns, such as obstructive sleep apnea.
5. Tendency to mature earlier (Overweight kids may be taller and more sexuality mature than their peers, raising expectations that they should act as old as they look, not as old as they are. Overweight girls may have irregular menstrual cycles and fertility in adulthood).
6. Liver and gall blandder disease.
7. Depression.
Further Reading
Apr 4, 2009
Nutrition
Nutrition usually is defined as the sum total of the processes involed in the intake and utilization of food substances by living organisms, including ingestion, digestion, absorption, transport and metablolism of nutrients found in food. This definition stresses the biochemical or physiological functions of the food we eat, but the American Dietetic Association notes that nutrition my be interprated in a broader sense and be affected by a variety of psychological, sociological and economic factors.
The primary purpose of the food we eat is to provide us with a variety of nutrients. A nutrient is a specific sub-stance found in food that performs one or more physiological or biochemical functions in the body. There are six major classes of nutrients found in food: carbohydrates, fats, proteins, vitamins, minerals and water.
Nutriens perform there basic functions. First, carbohydrates and fats are the prime sources of energy. Protein may also provide energy, but this is not its major function. Vitamins, minerals and water are not energy sources. Secound, nutrients are use to promote growth and development by building and repairing body tissue. Protein is the major building material for muscle, other soft tissue and enzyem, while certain minerals such as calsium and phosphours make up the skeletal framework. Third, nutrients are used to help regulate metabolism or body processes. Vitamins, minerals and protein work closely together to maintain the diverse physiological precesses of human metabolism.
More on this topic , click
The book you must read click
Apr 2, 2009
FITNESS TEST
Sports Science & Physical Education - All about sports,Sports Science & Physical Education - testing,validity,test,measurement in sport.rts Science & Physical Education - All about sports,Sports Science & Physical Education - testing,validity,test,measurement in sport.
Most Popular Tests
1. Beep
4. Handgrip Strength
How To Jump Higher
Increase your vertical jump with our top vertical jump programs. Klik di sini utk video
Most Popular Tests
1. Beep
There are many alternative names now for the shuttle run fitness test, including Beep Test, Bleep Test, YoYo Test and the Pacer test. With this test the participants run back and forth across the gym or training pitch between two lines/markers set twenty meters apart until the players fails to reach the mark at the 'beep' on three consecutive laps or shuttles. The test is usually performed indoor and the speed of the participants is determined by the interval between the audio beeps played on a CD player, cassette or laptop.
Further Reading.
Useful Link
Skinfold calipers are used to measure the thickness of subcutaneous fat at various locations on the body.The medical and fitness industries have developed specific formulas to predict body fat based on your gender, age, weight, height and skinfold measurements. These formulas have been correlated for accuracy against more invasive body fat monitoring such as underwater (hydrostatic) weighing. Skinfold testing is an easy, portable and convenient procedure that can be performed in the privacy of your home at any time you desire to monitor your body fat levels.
Rujukan: 1. http://www.healthgoods.com4. Handgrip Strength
How To Jump Higher
Increase your vertical jump with our top vertical jump programs. Klik di sini utk video
6. Home Pushup
To start your toes should be on the ground, feet together or shoulder width apart and palms flat. Your back should be straight and you can either look forward or down. Your arms should be in the lock position.
|
7. Illinois Agility
8. Home Situp
To start legs are bent at 90 degrees and your feet are either flat or with heels on the ground. Feet can be either held or anchored. Keep you arms straight with the palms of your hands on top of your legs. Your chin should be as close to your chest bone as comfortable. To sit up, keep your hands in contact with your legs until your wrists come to the top of your knee caps. Once this has occurred, lower to the start position. This should take 3 seconds and is counted as one sit-up.
Image from http://www.defence.gov.au
9. Home Step
10. Cooper
Rujukan :
1. http://www.brianmac.co.uk
Five Critical Facts You Must Know to Turn
Your Lower Body Into a Firm and Sexy
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