TaggeD...Sini Sana

From Bebeh

What's the relationship of you with him/her?
- My Kiut Friend!haha

5 impression towards him/her?

* Iya ani kuat bercakap..membebel kadang2 tapi she is nice!:P
* Suka Kasut!!
* Suka Jalan kaki ke Faculty nya sorang2 walaupun jauh.
* Suka ke masjid Jamek sama si amal..kadang2 ke mall sama si mus nya..haha
* Peminat setia artis-artis(kan bergambar saama artis tah ganya):P


The most memorable thing that she/he said to you?
- i called u Abg Dinie saja eh instead of Abg Adi..hehehe


The most memorable thing that she/he have done to you?
- meminjam kan calculator for my exam!hahaa thanks bebeh..kalau nada calculator atu payah tia menjwp exam ah(bukannya nada calculator tapi last2 minute atu nada battery tia calculator ku atu)


If she/he becomes your lover, you will...
- i will Jump!hehe lompat2 saja bah..


If she/he becomes your enemy, you will...
- Inda kawan iya lagi..


If she/he becomes your love, she/he has to improve on....
- Shopping Skill!..ani shopping batah2 baaa..ngaleh kami menunggu


If she/he becomes your enemy, the reason is?
- she cant be our enemy!


The most desirable things to do on him/her is?
- dagani jalan2 saja tu..since ada bodyguardnya..haha


The overall impression on him/her is?
- She`s Great!


How do you think people around you feel about you?
- Dont know...hmmmm


The character of you about yourself is?
- Friendly!:)


On contrary, the character of yourself you hate is?
- Selfish


The most ideal person you wanna be is?
- DR Balbir..Lagi cool iya ah!bagi tips for exam..hehe


For the people who care about you and likes you, say something about them
- I like you all too! hahahaa..


10 people you tag

1. Hisham
2. Puan Rezianna
3. Farhan
4. Fadh Superman
5. Jidul
6. Amal
7. Dibah
8. Izzah
9. Acun
10. Masdiny


Who is No. 2 having relationship with?
- Her Husband


No. 3 is a female or male?
- Female


If No. 7 and No. 10 were together, would it be a good thing?
- Hahaha...not sure


How about No. 5 and No. 8
- haha they will think twice kali..heheh

What is No. 1 studying about?
- Sport science


Is No. 4 single?
- Ndaaaa juaaa


Say Something about No. 6
- AMAL kiuttt juaa mcm si bebeh and dibah!tapi paling pemarah among us!hehehe marah pun kanak2 nda jua takut.:P(sorry mal)the eldest among us!hehe lagau iya Ka mamal saja eh:P...haha psstzz...kuat tidur jua!...haha that`s all.:)

Sports drink or water?

What drink is best for getting and staying hydrated during exercise? Should you choose water? Are sports drinks best? What about juice or carbonated soft drinks? Coffee or tea? Beer?

Water

The natural choice for hydration is water. It hydrates better than any other liquid, both before and during exercise. Water tends to be less expensive and more available than any other drink. You need to drink 4-6 ounces of water for every 15-20 minutes of exercise. That can add up to a lot of water! While some people prefer the taste of water over other drinks, most people find it relatively bland and will stop drinking water before becoming fully hydrated. Water is the best, but it only helps you if you drink it.

Sports Drinks

Sports drinks don't hydrate better than water, but you are more likely to drink larger volumes, which leads to better hydration. The typical sweet-tart taste combination doesn't quench thirst, so you will keep drinking a sports drink long after water has lost its appeal. An attractive array of colors and flavors are available. You can get a carbohydrate boost from sports drinks, in addition to electrolytes which may be lost from perspiration, but these drinks tend to offer lower calories than juice or soft drinks.

Juice

Juice may be nutritious, but it isn't the best choice for hydration. The fructose, or fruit sugar, reduces the rate of water absorption so cells don't get hydrated very quickly. Juice is a food in its own right and it's uncommon for a person to drink sufficient quantities to keep hydrated. Juice has carbohydrates, vitamins, minerals, and electrolytes, but it isn't a great thirst quencher.

Carbonated Soft Drinks

When you get right down to it, the colas and uncolas of the world aren't good for the body. The acids used to carbonate and flavor these beverages will damage your teeth and may even weaken your bones. Soft drinks are devoid of any real nutritional content. Even so, they taste great! You are more likely to drink what you like, so if you love soft drinks then they might be a good way to hydrate. The carbohydrates will slow your absorption of water, but they will also provide a quick energy boost. In the long run, they aren't good for you, but if hydration is your goal, soft drinks aren't a bad choice. Avoid drinks with lots of sugar or caffeine, which will lessen the speed or degree of hydration.

Coffee and Tea

Coffee and tea can sabotage hydration. Both drinks act as diuretics, meaning they cause your kidneys to pull more water out of your bloodstream even as the digestive system is pulling water into your body. It's a two-steps-forward-one-step-back scenario. If you add milk or sugar, then you reduce the rate of water absorption even further. The bottom line? Save the latte for later.

Alcoholic Beverages

A beer might be great after the game, as long as you were the spectator and not the athlete. Alcohol dehydrates your body. Alcoholic beverages are better for hydration than, say, seawater, but that's about it.

The bottom line: Drink water for maximum hydration, but feel free to mix things up a bit to cater to your personal taste. You will drink more of what you like. In the end, the quantity of liquid is the biggest factor for getting and staying hydrated

R.I.C.E Treatment

Exercise during Ramadhan

First of all, i just want to say Ramadahan Al-Mubarak to all Muslim. There is something i want to share with you during Ramadhan. There is no excuss for us to be lazy on doing ur exercise during fasting. The best ways to exercise during Ramadhan is before u break ur fasting so the food that u take will recover ur muscle faster. Just take 30 mins to 1 hours for ur workout. Remember just do it slowly and take 3 mins before u go to another sets of exercise. nevertheless just focus on what u r doing during the exercise and keep ur mental concentrate on every sets and repetition. The most thing is u control ur mind and using psychological positive thinking will benefit u most.

Funny video

Brunei kedayan version

Sabah Version

Meat and Fat

A healthy diet is a balanced diet which includes a wide variety of foods taken from the four main food groups: bread, other cereals and potatoes; fruit and vegetables; meat, fish and alternatives; milk and dairy foods.

Sugars and fats are also an integral part of a balanced diet, but are needed in very small amounts.

ABS Training

Abdominal Routine

Beginner :
» Leg Raises - 3 x 15
» Ab Crunches - 3 x 20

Intermediate :
» Leg Lowering - 3 x 15
» Twisting Hainging Leg Raises - 3 x 12
» Crunch Machine - 3 x 15

Advanced :
» Hip Raises - 2 X 12
» Hanging Leg Raises - 3 X 12
» Twisting Hanging Leg Raises - 2 X 12
» Kneeling Rope Crunch - 3 X 12


Abdominal workout should not be more than 15 minutes for beginners, 20 mins for intermediate and advanced bodybuilders.
Can train abdominal at the end or beginning of a workout
Perform each exercise slowly to increase the workload

Start with exercise for the lower abs as this requires most co-ordination , follow with the obliques and finally with upper abs.
You have to be lean to see your abs, so watch your diet and do some cardio and you will be surprised to see a ? pack?in no time!

Jogging

Jogging
Jogging not only demands the use of 70% of the body muscles, but it also improves fitness, strengthens the articulations and the immune system, and together with the fun factor, jogging has many other advantages.

Training routine for beginners
It should be possible, even for people who aren’t used to run, to start with weekly training of 30 min, twice a week and increase it to 60 min after three weeks.

Beware
Jogging could hide the risk of overloading the knee joints zone, especially for out of shape runners. If problems arise in this area, an alternative should immediately be chosen, like bicycling or Nordic walking.

Warm up
Different studies show that jogging in itself is a form of warm up. However, older people should get an additional preparation before jogging, like stretching and gymnastics. If it is preferred, the stretching exercises could be done after a short light jog. Many runners do the stretching only after jogging. In any case, it is convenient to do some knee flexions and activate the feet articulations through rotating movements.

Body posture
The recommended posture to be adopted is to look right in front of you while you jog, and thus the trunk is automatically stretched forward. The shoulders must be relaxed - this way you save precious energy!
Runner’s side stitch (side pain)
If you start to feel the side stitch, which is an indication of inappropriate breathing, it is important to extend the expiration phase with regard to the inspiration phase. Raising the arm of the side with the pain should also help.

Surface
To take care for the articulations, an elastic, soft surface should be chosen, like paths in the woods and in meadows. The choice of sneakers or trainers is also important. On irregular terrain, especially on rough routes, attention should be paid to keep the load on knee joints as light as possible. On occasions, it is even advised to change from jogging to walking. People with knee problems should eventually desist from practicing this sport altogether and should prefer another variant of endurance sports, like Nordic walking or cycling.

Running shoes
Running shoes, together with the jogging surface, play an important role. The running shoes must be compatible with the runner and with the chosen surface. This doesn’t mean that it is not possible to run on a country road with running shoes designed for asphalt. However, it should be considered the surface in which the main running is done. In specialized stores, the trot movement is analyzed (trotting machine) as well as the position of the foot at the moment of contact with the ground. After running 10 km, the knees receive approximately 6 500 shocks (steps) with the equivalent of twice or three times the body weight. This means a total weight of 500 or even 750 tons. The wrong choice of running shoes could have devastating consequences for the knee joints and the Achilles’ heel. For that reason, shock absorption is fundamental. When buying running shoes, both shoes should be tried on with socks. A good signal that you are in the presence of a competent salesman is when he asks you about your weekly routine, the sport objectives and the surface you have chosen to run on.

Stress

For who yang selalu stress..i have some tips for reducing ur stress atu.not much lah..actually stress ani pasal psychological sympthoms that effect our brain then boleh buat we do anything unconsciously and stupid things..


What is “Stress”?

Given what we know about the physiology of arousal due to perceived threats, and given what we know about relaxation techniques to diminish that arousal, what can be said about the concept of “stress”?

A person could, for example, experience a job loss and respond to its perceived threat not with healthy problem-solving but with anger. This anger may be conscious or unconscious, but as long as it persists a state of physiological arousal will be maintained. In addition, perhaps this unfortunate person will experience a Major Depressive Episode or will develop an Anxiety Disorder.

In traditional terms it could be said that this person is under intense stress. In fact, because of Selye’s influence, psychology and medicine have tended to regard “stress” as if it were some “thing” that could destroy our health and happiness even against our wills.
But it could just as well be said that the person in the example has simply failed to accept change in a healthy, adaptive manner.

So maybe “stress” isn’t any “thing” at all. Maybe it’s just a descriptive term that our culture uses to normalize unconscious anger, a fear of love, a lack of forgiveness, a desperate clinging to a vain identity, and an absence of a spiritual life. Maybe “stress” is just a convenient myth to shift responsibility for life away from ourselves and onto something so vague that everyone can love to hate it.
But those who accept the discipline of a relaxation technique are at least taking a positive step—not to fighting “stress,” but toward living responsible lives.
Therefore, in order to manage SNS arousal in an emergency, a pilot—or any person—needs a third option, a sort of “unnatural” option: not fleeing the problem, and not fighting the problem either, but taking command of it. In an emergency, a person should be “pilot in command” of his or her body as one essential step in coping with the overall problem.

Taking command of breathing.
• Being aware of breathing rate
• Taking slow, deep breaths

Taking command of muscle tension.
• Being aware of which muscles are tense
• Letting go of muscle tension

Taking command of cognitive processes.
• Being aware of internal “self-talk”
• Being honest about the situation

• Changing focused, negative thinking and self-defeating thoughts to open, positive thinking and intuitive creativity


So remember: you should always be “pilot in command,” even if you’re never in control of anything.
• Trying to be in control is just a vain illusion that you can determine what happens next in your life.
• Being in command means that even though you can’t control what happens next, you can make decisions about what to do in response to whatever happens.

Bicycle

Now, can u help me with this simple question?haha it` not easy lah although this biomechanic question macam easy saja..so help me to solve it.

The Difference

Nah...someone asked me dulu about the difference between aerobic and anaerobic exercise..here i`ll show u the difference lah. so hope u remember it nanti.hehe


Aerobic combustion
The working muscles need energy, which is obtained through the combustion of oxygen or fat. In the case of a low physical loads, the body burns glucose with the help of oxygen (aerobic production of energy). This way of obtaining energy is especially appropriated for long walks, thus putting the emphasis on endurance, without any significant production of metabolic byproducts like lactic acid.

Anaerobic combustion
In the case of heavy physical loads (for instance fast trotting, sprinting), there is not enough oxygen in the body. So it metabolizes carbohydrates into energy, without the help of oxygen (anaerobic combustion). For long duration physical loads, like in excursions, this type of energy production is undesired, so it will not be included in our fitness program.

physical training information

DEFINITION FOR PHYSICAL TRAINING?
- Physical fitness based on clark(1979) is the ability to carry out daily task with vigor and alertness. without undue fatigue and with ample energy to engage in leisure time pursuits.

Total fitness (wellness) for physical fitness:-
1) Aerobic endurance
Body’s ability to exercise whole muscle groups over an extended period of time at moderate intensity, utilizing aerobic energy

2) Muscular strength
The capacity if your body’s muscles to generate extreme amounts of force in a short period of time utilizing anaerobic energy

3) Muscular endurance
The measure of how well muscles can repeatedly generate the force

4) Flexibility
Ability to stretch your muscles and tendons and ligaments that connect them to your bone

5) Body composition
The percentage of fat, bone and muscle in your body.

Total fitness(wellness) for fitness skill related:-
1) Power
2) Agility
3) Speed
4) Reaction time
5) Balance
6) Coordination

7 principle for physical fitness;-
1) Fun and enjoyable – the activity must be fun and enjoyable and also comfortable.
2) Overload
3) Progression – a progression for the individual towards the activity
4) Consistency – consistency towards the sport activity is important also
5) Specific – the sport must be specific
6) Individuality – not two person are exactly the same
7) Safety – safe precaution is a most before doing some sport activity.





BENEFITS OF DOING WARM-UP:-
1) Increase body temperature
To heat up the body temperature before training
2) Stretches ligaments and muscles
To prevent injuries to the muscles
3) Increase flexibility
Increase the flexibility as we can bent our body
4) Affective motivator
Satisfaction from warming up and have desire to participate in an activity
5) To prevent injury and soreness
Prevent of getting injured and muscle soreness before or after training
6) Improve certain aspects of performance