Vitamins and supplements that boost energy.Eating a well balanced diet, exercising regularly and getting enough sleep are the best ways to maintain your natural energy levels.
But these things are not always possible, especially when balancing the demands of life. Fortunately, there are many supplements you can turn to for an energy boost. Here are natural vitamins and supplements that may boost your energy. 1. Ashwagandha Ashwagandha is thought to increase energy by enhancing your body’s resilience to physical and mental stress. In addition to improving mental fatigue and stress, research also suggests ashwagandha can alleviate fatigue associated with exercise. 2. Rhodiola Rosea Rhodiola rosea is an herb that grows in certain cold, mountainous regions. It’s widely used as an adaptogen, a natural substance that enhances your body’s ability to cope with stress. 3. Vitamin B12 Along with the other B vitamins, vitamin B12 helps transform the food you eat into energy that your cells can use. It also keeps your body’s nerves and blood cells healthy and helps prevent a type of anemia that can make you weak and tired. 4. Iron The body needs iron to make hemoglobin, a protein in red blood cells that transports oxygen from your lungs to the organs and tissues throughout your body. Without adequate levels of iron, your red blood cells cannot effectively carry oxygen to the body’s tissues. This results in iron deficiency anemia, which may leave you feeling fatigued and weak. 5. Melatonin Melatonin is a natural hormone that plays a role in sleep. It’s produced and released depending on the time of day — rising in the evening and falling in the morning. Supplementing with melatonin may be an effective way to alleviate insomnia, a sleep disorder that affects approximately 30% of adults around the world. 6. CoQ10 CoQ10, which stands for coenzyme Q10, is made naturally in the body. CoQ10 comes in a few forms, including ubiquinone and ubiquinol. They are ubiquitous in the body, meaning they’re found in all cells. All cells contain CoQ10, although the heart, kidneys and liver have the highest levels. Cells use CoQ10 to make energy and protect themselves from oxidative damage When levels of CoQ10 decline, your body’s cells cannot produce the energy they need to grow and stay healthy, which may contribute to fatigue. 7. Creatine Creatine is a compound that is naturally found in red meat, pork, poultry and fish. It acts as a source of quick energy in your body. Adenosine triphosphate (ATP) is the energy currency of life. When your body uses ATP for energy, it loses a phosphate group and becomes adenosine diphosphate. Therefore, when your body needs a quick source of energy, creatine lends its phosphate to ADP and becomes ATP.
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ANKLE SPRAIN - PAIN AND SWELLING 'BLUE BLACK'What to do? Do Rest, Ice, Compress and Elevate (RICE) COMMON SPORT INJURIESAnkle sprain Hamstring strain Lower back pain ACL Concussion Shin splints Shoulder dislocation Bone Fracture HOW TO AVOID
Strength and Conditioning CoachStrength and conditioning coaches help people to improve their fitness. However, strength and conditioning coaches focus on the entire development of an athlete’s physical performance: not just strength training, but also speed, endurance, agility, stability and injury prevention. Physical Education TeacherYou can even complete coaching qualifications as part of your teaching degree and gain coaching accreditations to coach school teams or add a coaching specialisation to your skill set. Exercise PhysiologistAs an accredited exercise physiologist you are an allied health professional qualified with the knowledge and skills to prescribe exercise as a way to promote healthy habits and help patients manage and improve medical conditions. Sports Development OfficerGaining a sports related bachelor degree is a great first step to gaining the key skills required to get into this career. Sports and Exercise PsychologistIf you enjoy helping people reach their potential, problem solving and working as part of a team, then this could be a challenging and exciting career for you. A bachelor degree is a starting point to become a qualified psychologist.
What is sport massage?Sports massage is a deep form of soft tissue mobilisation. A sports massage is used for general relaxation of the muscular skeletal system as well as being directed towards any problem areas. Sports massage helps relieve muscular tension, break down adhesion's, mobilise soft tissues and reduce pain. Who should be treated?Sports massages are not limited to athletes. Sports massage is an appropriate massage treatment for anyone who is in need of a remedial or soft tissue mobilisation. Within a sporting context, people who participate in sport can use a sports massage as a regular part of their training programme. Sports massage is also effective as a performance enhancement. Although the name implies a sporting clientele, it is a massage treatment appropriate to all. What techniques are used in a sports massage?
What are the benefits of a sports massage?
What is the true meaning of sportsmanship?Sportsmanship is an understanding of and commitment to fair play, ethical behavior and integrity, and general goodwill toward an opponent. It is an affirmation that an athlete is disciplined enough to have perspective, maintain poise and do what is best for his or her teammates. - Brain G What are the qualities of good sportsmanship?
What are the examples of good sportsmanship?Some popular examples of good sportsmanship include shaking hand, help an opponent who may have fallen over, encourage everyone, cheer, clap or hi-five, and be respectful to everyone including teammates, the opposition, parents and officials. Why is sportsmanship important to athletes?Good sportsmanship is important because it makes competitive play more enjoyable for everyone. While winning might feel like the most important thing during sporting events like tennis matches or basketball games, good sportsmanship teaches competitors how to be gracious and respectful towards others.
What is sweat loss?During exercise, water and electrolytes are lost as a consequence of thermoregulatory sweating. In some situations, especially when exercise is prolonged, high-intensity, and/or in a hot environment, sweat losses can be sufficient to cause excessive water/electrolyte imbalances and impair performance. What is the importance of sodium in sweat loss?Sodium is an essential component of most athletes' diets because sodium ingestion helps restore total body water and fluid-electrolyte balance by replacing sweat sodium losses. What is the healthy sweat loss?An average person sweats between 0.8 to 1.4 liters – that's roughly 27.4 to 47.3 oz. – per hour during exercise. What happens if you don't replace the sodium lost in sweat?You need to replace sodium too in order to avoid your blood becoming diluted. This is a potentially disastrous condition called hyponatremia, which can certainly ruin your race and, tragically, has even been fatal on occasion. How is sweat loss measured?Check/measure the amount of fluid consumed during training. Add the amount of fluid lost to the amount of fluid consumed to get total fluid losses. Divide the total amount of fluid lost by the number of hours of training to get fluid losses per hour.
Kenali imaginasi dan visualisasiImaginasi dan visualisasi merupakan penyelesaian jangka panjang yang patut sentiasa diamalkan oleh seseorang atlet. Hal ini demikian kerana, atlet dapat mengelakkan diri daripada terus melakukan kesalahan yang sama semasa dalam sesuatu pertandingan. Jadi teknik ini perlu sentiasa dilakukan sama ada sebelum, semasa atau selepas pertandingan. Cara melakukan teknik imaginasi dan visualisasi1. Flow - apa yang akan terjadi esok 2. Environment - sesuai atau tidak 3. Breathing - bernafas dalam 4. Sensory - dengar musik, memegang bola 5. Focus - fokus kepada flow 6. Breathing 7. Take action Walau bagaimanapun, seseorang jurulatih perlu tahu jenis atlet mereka sama ada seorang yang berimaginasi atau bervisualisasi.
BENEFIT
- Injury prevention - Increase performance (strength, endurance, flexibility, agility, speed, power, balance and coordination, and reaction time) - Faster recovery after injury WARM UP & STRETCHING - There are two types of warm: general warm up and specific warm up - There are three types of stretching: static, dynamic and perceptive neuromuscular facilitation (PNF) FUNDAMENTAL EXERCISE - Squat - Deadlift - Push up/bench press COOL DOWN AND STRETCH - Avoid injury BAHAYA SERANGAN JANTUNG TERHENTI MENGEJUTCardiac arrest ini adalah pembunuh senyap dan ia membunuh mereka yang tidak ada rekod sakit jantung sebelumnya. Ia berlaku bila sistem elektrik jantung tidak berfungsi (malfunction). Kebiasaannya situasi itu berlaku secara tiba-tiba, tanpa amaran. Mangsa akan terus tumbang, tiada nadi, gagal bernafas dan meninggal dunia dalam beberapa minit jika tidak dirawat serta-merta. Jantung dan nadi terhenti terus dan mangsa tidak memberikan respon. Rawatan segera wajib diberikan kerana jika lambat bantu maka jantung akan berhenti buat selama-lamanya. Ia tak sama dengan serangan jantung (heart attack). Sama sekali berbeza. Serangan jantung berlaku bila saluran jantung tersumbat dan darah gagal dibekalkan untuk circulation. Belajar CPROrang yang kena serangan jantung boleh bercakap, ada nadi dan mampu beri respon. Manakala cardiac arrest berlaku bila sistem eletrik jantung terhenti sama sekali. Orang yang kena cardiac arrest tidak boleh bercakap, tak boleh respon dan nadi tiada. Jantungnya perlu di pump semula sama ada menggunakan automated exterbal defribilator (AED) jika ada atau CPR sebagai bantuan awal untuk kejutkan semula jantung yang dah terhenti. Sebab itulah semua ahli sukan wajib belajar CPR atau pengurusan tempat bersukan perlu ada AED sebagai first aid. Tak perlu jadi first aider bertauliah, cukup jika anda tahu melakukan CPR untuk bantuan awal. Ada cara untuk elak dari terkena serangan Cardiac Arrest ini?Sebenarnya tiada cara yang khusus bagaiamana untuk mengelakkan dari serangan Cardiac Arrest ini. Namun ada cara asas untuk memastikan jantung kita berada dalam keadaan yang benar-benar sihat untuk melakukan aktiviti sukan: 1. Ketahui kemampuan diri Tidak salah bersukan waktu malam dan tidak salah bersukan walau dah berumur tetapi pastikan anda faham waktu bila hendak berhenti. Juga pastikan badan anda tidak terlalu letih bekerja disiang hari dan bersukan dimalam hari seperti futsal, badminton, bola sepak atau gym. Jika anda jarang bersukan dan tiba-tiba bersukan terlalu aktif atau aggresif, maka anda mungkin gagal kawal jantung. Jangan samakan diri anda dengan ahli sukan aktif atau professional. Malah, ahli sukan professional juga ramai yang mati di padang akibat cardiac arrest. Sebab itu perlunya sesiapapun membiasakan melakukan latihan cardio, iaitu membiasakan jantung bergerak dengan laju dan berhenti apabila laju seperti tidak melebihi 145 beat per second (bps) ikut umur. 2. Melakukan pemanasan badan Ini berlaku bila keadaan suhu badan berubah secara mengejut. Ia akan menaikkan atau menurunkan tekanan darah secara mendadak terutama bagi pesakit jantung. Nabi juga ada mengajar apabila mulakan mandi, jangan terus disiram badan. Mulakan dari kaki untuk biasakan dengan suhu air, perlahan naik ke betis secara beransur-ansur dan seterusnya hingga mula basahkan kepala seperti biasa. Bukan terus terjah kepala dan seluruh badan. Bersukan bagus, bersenam juga bagus, tetapi kena faham dgn kemampuan badan dan situasi. Warm up yang cukup, kawalan pernafasan yang baik, tidak mudah panik dan selalu lakukan latihan cardio amat penting. Warm up dan stretching dua benda berbeza. Warm up dulu baru stretching kerana badan perlu dipanaskan dulu sebelum beraktiviti. Kaedah rawatanKaedah rawatan bagi pesakit yang disahkan menghidap Cardiac Arrest, mereka dinasihatkan untuk menjalani pembedahan kecil dengan memasang Implantable Cardioverter Defibrillator (ICD). ICD adalah alat kecil yang diletakkan di bawah kulit di dada. Fungsinya untuk memantau dan mengawal aritmia berbahaya dengan memberi kejutan elektrik ketika berlaku gangguan pada jantung. ICD perlu ada dalam badan pesakit Cardiac Arrest seumur hidup memandangkan terdapat risiko berlakunya gangguan berulang. Pesakit dinasihatkan menjalani electrophysiology study dan radiofrequency ablation untuk mengurangkan atau membetulkan gangguan elektrik pada jantung.
How Much and How Many?Why need exercise?
1. Improves your sleep. 2. Boosts mood and self-confidence 3. Good for the brain. When doing exercise remember this principle which is: F.I.T.T F- Frequency I- Intensity T- Time T- Type How much exercise should we do? (Time)
How many exercise should we do? (Type)
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AuthorCynthia Angkui ArchivesCategoriesE-Portfolio
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