Gaya hidup sihat part 3 – senam santai di pejabat 15 minit

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Coach Ezani (Majlis Sukan Negara)

Langkah 1: Tentu dan jelaskan objektif (set apa yang kita mahukan) 

  • Dari gemuk ke kurus? set from xx kg to yy kg
  • Triceps menggeleber? – then pemilihan senaman kena fokus pada triceps
  • Perut buncit – then pemilihan senaman dan pemakanan fokus pada perut

Langkah 2: Bina satu program (4-6 minggu)

  • Pemilihan exercise ikut objektif.
  • 15-20 minit sekali senaman
  • Persediaan sebelum bersenam 2x seminggu
  • Buat sikit sikit dah tambah
  • Selang sehari utk aktiviti kardiovaskular.
  • Selang hari supaya tidak memberi tekanan pada otot badan.
  • Jangan buat terlalu ekstrem dan jangan salah pilih jenis senaman.
  • Pastikan simpan rekod sepanjang senaman tersebut
  • Dalam program sekurang-kurangnya perlu ada:
    • Warm up – 5 minit
    • Teknik Senaman – 10 minit
    • Warm down – 5 minit

Pilihan warm up:

  • General & specific Warm up – berlari setempat, stretching
  • Step side, cross step, salsa
  • jog – fast and slow
  • triceps and biceps
  • ankle jangan lupa

Pilihan teknik senaman dalam pejabat:

  • Body weight exercise/Upper body
  • Shoulder press pakai botol air instead of dumbell
  • Dippy – pakai kerusi then tambah intensity. Volume – berapa kali. Tambah tension fleksibel bila kita rasa dah senang nak buat. Tambah tension sangat penting utk dapat changes.
  • Reverse lunges (better to make sure we are in correct way)
  • Plank – straight meniarap and tegak. Akan rasa vibration di perut setelah lima saat (ada video) – 2 minit sufficient.
  • Crunches (ensure belakang flat semut tak boleh lalu)
  • Lower body – kecilkan peha? – Quarter squad
  • Core exercise – Senaman perut, perut tepi dan belakang.
  • Jalan laju
  • Kardio exercise – untuk jantung. E.g kayuh basikal, jogging
  • Body weight exercise – guna berat badan sendiri. E.g. squat, push up,

Options:

  • Sakit lutut? – guna senaman isometrik – sandar dinding, guna kerusi (squat dpd kerusi).
  • Slipdisc? – bila tulang tidak kuat, please support with the strong muscle. Simple tips – duduk melentik supaya tulang belakang dalam keadaan normal. Beli supporter back (baring straight naik badan tegak aje tak payah gerak)

 

Warm down

  • Digalakkan warm down secara duduk
  • Bernafas – bekerja tahan nafas
  • Tambah muscle?
  • 800-1200 kcal – makan kena kerapB -Brekpes teatime.
  • Biceps curl – dumbell shoulder front raise, shoulder press or lateral raise or combine all.
  • Pemilihan pemakanan seimbang dan betul

 

Gaya Hidup Sihat – Shamsul Debat Part 1

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Hidup umpama dam ular.

Hidup kita umpama cawan – jangan benarkan orang lain mengisi cawan kita – pastikan apa yang mengisi cawan kita.

Kurangkan 4 benda putih – nasi, gula, tepung, susu

Setiap kali melihat ujian orang lain – sentiasa berdoa semoga kita dijauhkan daripada dugaan sedemikian

rumah dia besar, rumah aku? Kereta dia besar, kereta aku? Bini dia besar, bini aku?

Perempuan bukan cerewet tapi sebenarnya teliti.

Jem tahap siput pun boleh babai.

Shamsul Debat -SD (9.00 pagi, 23 Ogos, Bilik Seminar Menara Razak). Pa beliau- 018 66156619. Facebook – syamsul amri ismail official

Makanan kegemaran SD – ikan semilang dan air sirap.

Kenapa dipanggil shamsul debat – rupanya beliau memang juara debat. List pencapaian berdebat panjang berjela.

Stress –

homeostasis (proses perubahan badan untuk mengekalkan keseimbangan dalaman supaya teratur bagi proses fisiologi)

Tekanan menyebabkan homeostasis terganggu. Jika Success – homeostasis tercapai tetapi gagal jika tekanan berterusan. Kesannya terjadi masalah psikologi, emosi, fizikal, agresif, memusnahkan diri.

E.g. kes anak nakal dalam keretapi yang kematian ibu. Nabi muhammad saw marah bila Abu Bakar tidak dapat menahan sabar.

Beri nilai positif kepada setiap pancaindera fizikal:

Mata- jaga penampilan, hidung -wangi, perut – pemakanan, telinga – perkataan yang baik. Akhirnya nanti hati positif.

Tanda tekanan

  • Fizikal – telinga merah, lemah tenaga, sakit rahang, sentiasa lapar, sakit tengkuk, masalah seks, insomnia, terlebih tidur.
  • Mental – nangis, marah, kepala angin, mimpi ngeri, putus asa.
  • Psikometrik – hipertensi, gastrik. Jantung, pelahap, hentak kaki, lupa, ponteng, lewat, menarik rambut, ketuk jari, gigit jari, nyanyuk, addicted rokok dan alkohol.
  • Psikiatri- bimbang, angin, hipokondria (kebimbangan abnormal berkenaan kesihatan diri) kehidupan sosial dan emosi.

Perempuan more on otak kiri – details, now and multitasking. Clerks, PA, nurse suitable for ladies.

Lelaki more on otak kanan – overview, one task at one time.S

Sebab stress:

  • Penyesuaian – tidak serasi, berselisih pendapat
  • Kekecewaan -gagal ujian, bercinta
  • Bebanan –
  • Pengurangan
  • Tandanervous:

1. Tangan berpeluh

2. Kerdipan mata laju – according to degupan jantung

3. Menguap – serius?

Cara mengatasi stress

  • Rancang masa – especially waktu peribadi
  • Bersenamsecara konsisten
  • Teknik tenang diri – relaks, senamrobik
  • Kurangkan makan lemak
  • Belajar let go
  • Cari diri sendiri dan bernafas
  • Regangkan badan
  • Manjakan diri
  • Makanan berkhasiat
  • Tambah aktiviti keluarg
  • Wujudkan kumpulan sosial
  • Kurangkan4 benda putih – nasi, gula, tepung, susu
  • Ingat mati kerana Allah
  • Elak tangguh kerja
  • Berdoa
  • Tingkat pengurusan masa
  • Baiki dan ubah persekitaran
  • Tidur yang cukup
  • Ceria
  • Sentiasa bersyukur – always look at the brighter side

eLearning: How to embed active learning tools into eLearning?

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Today, I learn a few digital application for eLearning extension. Some are good and easy to use.

  1. tes teach blend lesson – simple and what I like the most is the overview tes can gave us. You can search the content, drag drop and organize your content within one page. Wow! impressive – so me.
  2. Canvas – Azizul Azizan said this is more complicated but the comprehensive one.
  3. edmodo – being use by Dr Hafiza Abas, ask her if you want to learn more about it.
  4. padlets – ok this one has been introduced by PM Dr Norzairah in the early semester. Simple and suit me too – you can see everything within one view.

Find more Active Learning using Interactive Tools here https://people.utm.my/suraya/2017/07/24/116/

The most interesting part is – all of the application above can be embedded into UTM’s eLearning and counted as your CL1 (at least 7 learning sources). Using add URL – Make sure to tick and change the settings appearance from automatic to embed. The example is like the picture below:

Data Monitoring from assurance perspectives.

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  1. Data monitoring activities
    1. What is data monitoring?
      1. Define monitoring
        Monitoring is the verb of a monitor. Google defines it as observe and check the progress or quality of (something) over a period of time; keep under systematic review. It is also a listen and report on activities that are important to maintain regular surveillance over.

        Synonyms to observe, watch, track, keep an eye, keep under observation, keep watch on, surveil, record, note, oversee.
         

        From the business dictionary, it is the supervising activities in progress to ensure they are on-course and on-schedule in meeting the objectives and performance targets.

        From dictionary.com, monitoring is something related to the control system that serves to remind or give warning. It is important to arrange for observing, detecting, or recording so that the activities/operation is under control.
         
         
      2. Define data monitoring
        Interesting facts from https://goo.gl/qSv9Aa, they define Monitoring as the systematic process of collecting, analyzing and using the information to track the progress of any program toward reaching its objectives and to guide management decisions. It is aligned with my thinking (please refer to my earlier post about monitoring + data temporal) when this article mentioned the relationship between monitoring activity and process (related to performance, formative evaluation?) Thus, the program indicator is relative to the progress of time (start, durations, and end).

        One more thing, they always relate the activity of monitoring with the evaluation. This is because, in evaluation – it is a must to provide evidence-based information that is credible, reliable and useful. Thus, through monitoring, we can provide these kinds of evidence that can lead to future findings, recommendations, and the lessons to inform future decision making.Evaluation has been defined as a systematic assessment of any activities’ performance. It focuses on expected and achieved accomplishments, examining the results chain for the whole process, its contextual factors, and causality (wow!, it means everything – from input, activities, outputs, outcomes, and impacts). They also highlight the determining of the relevance, impact, effectiveness, efficiency and sustainability interventions as the result of the evaluation (for the time being, I don’t think I can cover it all since it is too wide).

      3. Define data monitoring activities.
        1. Examples of monitoring activities
  2. Assurance perspectives
    1. What is assurance?
    2. What the users want to be assured when they are doing the monitoring activities?
    3. Thus, from no 2 understanding – it is what we must cater when we are providing/presenting data for monitoring activities.
  3. In this case, let’s try focus and compare the assurance perspective from these five scenarios;
    1. Weather forecast
    2. Telco-data
    3. Trend analysis
    4. Project management monitoring (construction)
    5. Data Myra monitoring

References:

  • Read more: http://www.businessdictionary.com/definition/monitoring.html
  • Dictionary.comQuite interesting – I will read more about monitoring and evaluating on these:
  • http://www.endvawnow.org/en/articles/331-why-is-monitoring-and-evaluation-important.html?next=332
  • Frankel, Nina and Anastasia Gage. 2007. “M&E Fundamentals: A Self Guided Minicourse.” U.S. Agency for International Development, MEASURE Evaluation, Interagency Gender Working Group, Washington DC.
  • Gage, Anastasia and Melissa Dunn. 2009. “Monitoring and Evaluating Gender-Based Violence Prevention and Mitigation Programs.” U.S. Agency for International Development, MEASURE Evaluation, Interagency Gender Working Group, Washington DC.

The real story of Nabi Daud and the lesson learned from it (reflection from Surah as Sad)

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Do you remember the story of two people that one is having 1 sheep and the other is having 99 sheep?

When they tasawwaru (root word is surah) – castle (long wall to protect secure place) to penetrate. These two people ambushed Nabi Daud through tasawwaru and he was panic and being reminded not act on impulse.

Two siblings in which one own 1 sheep and the other owned 99 sheep (Israeliyat mentioned about 99 wives instead of sheep) – Daud jumped to the conclusion without hearing the other party. Two parties have an argument – Be fair in your judgment. Hear both sides out before passing any judgment. Don’t follow impulsive desire.

Thus, when two parties have an argument – be fair in your judgment. Hear both sides out before passing any judgment. Don’t follow impulsive desire.

When you are a judge – you must hear from both sides.

Hear more and in details from Nouman Ali Khan here – https://www.youtube.com/watch?v=XeuvMS25bok

 

 

 

 

eLPPT – initiatives in 2017

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The staff might get marks on these:

1. Mark indicator for each component input

2.To consider space load in elppt

3. Staff own initiative – e.g. use their own money to get grant, consultation and  -consider for them to claim back.

4. Way forward is going to ‘differentiated career pathway (DCP) in 2018