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Kecergasan merupakan keupayaan individu dalam melakukan kerja seharian dengan menggunakan tenaga yang minima tanpa berasa lesu dan masih mempunyai tenaga untuk digunakan semasa kecemasan. Konsep kecergasan merangkumi aspek fizikal, mental, emosi, social dan rohani.
Kecergasan fizikal adalah keupayaan individu untuk berfungsi secara berkesan untuk menghadapi cabaran dalam kerja fizikal harian dan menggunakan masa lapang dengan lebih efektif di samping mempunyai lebihan tenaga untuk tujuan kecemasan.
Kecergasan mental adalah keupayaan individu untuk berfikir dan menggunakan maklumat untuk meningkatkan kualiti hidup seharian dan berfungsi secara optimal. Kecergasan sosial adalah keupayaan individu untuk berinteraksi dengan orang lain bagi mewujudkan perhubungan yang bermakna supaya dapat meningkatkan kualiti hidup semua pihak yang terlibat dalam hubungan ini.
Kecergasaan emosi adalah keupayaan individu menangani kehidupan harian serta perasaan kendiri secara membina, proaktif, dan optimistik.
Kecergasan rohani adalah keupayaan individu untuk membentuk satu sistem nilai dan bertindak berlandaskan kepercayaan serta menetapkan dan melaksanakan matlamat kehidupan yang bermakna dan konstruktif.

Latihan kecergasan (berlarian).
Tarikh : 26/11/2011- 2/12/2011 (7 hari)
Masa yang diambil : 30 minit
Peringkat 1: Memanaskan badan
Latihan memanaskan badan ialah sejenis aktiviti yang dijalankan sebelum sesuatu jenis sukan dijalankan. Tujuan memanaskan badan ialah melindungi otot, tendon dan ligamen terkoyak ketika pergerakan regangan yang kasar. Ini penting terutama bagi aktiviti seperti membaling dan menendang bola yang memerlukan pelbagai gerakan. Latihan memanaskan badan juga meningkatkan pengaliran darah melalui tisu lembut dengan melebarkan saluran darah dan hasilnya, suhu meningkat dan anggota badan menjadi lebih lembut. Aktiviti memanaskan badan yang dilakukan ialah berlari perlahan-lahan dan senaman kalistenik selama 10 minit.
Peringkat 2 : Berlarian
Aktiviti berlari akan dijalankan selepas menjalankan aktiviti memanaskan badan. Aktiviti larian berlaku selama 10 minit. Jarak panjang berlari sekurang-kurang 1 km. Denyutan nadi sebelum melakukan aktiviti memanaskan badan dan selepas melakukan aktiviti larian perlulah diambil kira. Berlari merupakan satu aktiviti yang paling mudah. Hal ini kerana aktiviti berlari dapat dilakukan di mana dan bila-bila sahaja.
Perinkat 3 : Menyejukkan badan
Latihan menyejukkan badan ialah aktiviti yang dilakukan selepas melakukan sesuatu aktiviti fizikal. Tujuan menyejukkan badan ialah menurunkan suhu badan dan kadar peredaran darah. Tujuan yang seterusnya ialah membuang bahan kumuh dan mengendurkan otot. Aktiviti menyejukkan badan ialah berlari perlahan-lahan, aktiviti regangan dan senaman kalistenik selama 10 minit.

Kadar Nadi Latihan (KNL)
Cara pengiraan:
KNL = Kadar Nadi Rehat(KNR) + 60% (Kadar Nadi Maksima(KNM) – KNR)
KNM = 220 – umur tahun kamu semasa
Jadual sebelum aktiviti dilakukan : Hari | KNR | Intensiti (%) | KNM | KNL | Pertama | 75 | 60 | 200 | 150.0 | Kedua | 74 | 60 | 200 | 149.6 | Ketiga | 71 | 60 | 200 | 148.4 | Keempat | 70 | 60 | 200 | 148.0 | Kelima | 69 | 60 | 200 | 147.6 | Keenam | 67 | 60 | 200 | 146.8 | Ketujuh | 65 | 60 | 200 | 146.0 |

Jadual pengiraan KNL selepas aktiviti dilakukan : Hari | KNR | Intensiti (%) | KNM | KNL | Pertama | 175 | 60 | 200 | 190.0 | Kedua | 176 | 60 | 200 | 190.4 | Ketiga | 174 | 60 | 200 | 189.6 | Keempat | 173 | 60 | 200 | 189.2 | Kelima | 169 | 60 | 200 | 187.6 | Keenam | 171 | 60 | 200 | 188.4 | Ketujuh | 170 | 60 | 200 | 188.0 |

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