UUM WLC Booklet

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22002211

GUIDED PROGRAM TOWARDS
HEALTH LIFESTYLE

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Registration open

05 august 2021

Registration close

15 august 2021

Checking of participant eligibility

16 august 2021 - 18 august 2021

Announcement of the list of participants

18 august 2021

Programme briefing for participants

19 august 2021

Programme begins

22 august 2021 - 19 september 2021

Closing ceremony and announcement of the top 20 participants

20 september 2021

01

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TIME ACTIVITY Days (22/8/2021 - 19/9/2021)

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

8.00 a.m. Exercise REST REST REST
classes with
coaches at
Google Meet

10.00 a.m. Activity
3.00 p.m. CrossFit

Test

Record
weight

(kg)

Self training REST REST REST
5.00 p.m. sessions

(Homework)

02

HHOOMMEE WWOORRKKOOUUTT SSCCHHEEDDUULLEE

22 AUGUST UNTIL 03 SEPTEMBER 2021

DAY TYPE OF EXERCISE DATE

SUNDAY Stretching (22/08/21)
MONDAY Brisk Walk 3 km (29/08/21)
WEDNESDAY Cooling down

Stretching (23/08/21)
Brisk walk 40 minutes (30/08/21)
Cooling down

Stretching (25/08/21)
Brisk Walk 3 km (01/09/21)
Cooling down

03

HHOOMMEE WWOORRKKOOUUTT SSCCHHEEDDUULLEE

05 SEPTEMBER UNTIL 17 SEPTEMBER 2021

DAY TYPE OF EXERCISE DATE

SUNDAY Stretching (05/09/21)
MONDAY Brisk Walk 5 km (12/09/21)
WEDNESDAY Plank 10 sec x 3 set
Cooling down (06/09/21)
(13/09/21)
Stretching
Slow jog 3 km (08/09/21)
Cooling down (15/09/21)

Stretching
Brisk Walk 5 km
Plank 10 sec x 3 set
Cooling down

04

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4 After selecting
the type of

sports,

participants

can press the

‘Start’ symbol

to begin

training and

"Finish"

symbol to end

training.

1 Select the ‘Record’ symbol 2 Then select the ‘Shoes’ 3 1. For "Slow Jog" training, participants
to do the home workout symbol to select the type of
must choose "Run".
sports activity- e.g. run, ride 2. For "Brisk Walk" training, participants
should choose "Walk".
activity. & walk.
05

6 STEP 6 STEPS 6

Each of the "Home Workout" exercises needs toSTEPS

5 include a 'selfie picture'. For example:-

Ø For training involving distances such as “Brisk Walk
(3km), Slow Jog (5km)”, participants need to take a
‘selfie picture’ every 1 km as evidence of training.
Ø For exercises that involve time such as "Brisk Walk
(40min)", participants need to take a 'selfie picture'
every 10 minutes of training performed.

6 Finally, participants need to keep training records in

the Strava app and submit proof of the training via the
Google Form provided on a daily basis.

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06

KBS BMI NORMS RREEKKCCAARRTT SSSSOOLL TTHHGGIIEEWW

How to calculate BMI? Refer to the formula stated below:

BMI= Weight (kg)

Height(m) X Height(m)

07

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08

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09

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01 Start face down on the floor resting on your forearms and knees.

02 Push off the floor, raising up off your knees onto your toes and
resting mainly on your elbows.

03 Contract your abdominals to keep yourself up and prevent your
booty from sticking up.

04 Keep your back flat - don’t let it drop/ you’ll be defeating the
purpose.

05 Hold as long as you can.

10

MAJOR MUSCLES INVOLVED IN MOVEMENT

DELTOID

RECTUS OBLIQUE
FEMORIS INTERNUS

TRICEPS BICEPS

BBBEEENNNEEEFFFIIITTT To improve the Help balance Improve strength
EEEXXXEEERRRCCCIIISSSEEESSS flexibility and to core and back

coordination muscle

11

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01 Start with your back to the wall with your feet shoulder width apart and

about 2 feet from the wall.

02 Engage your abdominal muscles and slow your back to the wall until slowly

your thighs are parallel to the ground.

03 Align your legs so that your knees are right above your ankles (rather than
above your toes).

04 Make sure your back is flat against the wall.

05 Hold the position as long as you can.
06 Slide slowly back the wall to a standing position.

12

MAJOR MUSCLES INVOLVED IN MOVEMENT BENEFIT EXERCISES

GLUTEUS Increase endurance in glutes,
MAXIMUS quadriceps and abdominal muscle

RECTUS
ABDOMINAL

To build strength in calf muscle

QUADRICEPS

13

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Get into a push-up position with your arms extended, your wrists

01 under your shoulders, and your feet hip-width apart. Make sure
that your back and neck are in a straight line and your core is

tight

Bring one hand up to the opposite shoulder. For example, bring

02 your right hand up and tap your left shoulder. Breath out when

you tap your shoulder.

03 Place that hand back on the floor.

04 Repeat the steps with your other hand. And that counts as one
repetition.

14

GLUTEUS MMMAAAJJJOOORRR MMMUUUSSSCCCLLLEEESSS IIINNNVVVOOOLLLVVVEEEDDD IIINNN MMMOOOVVVEEEMMMEEENNNTTT
MAXIMUS

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QUADRICEPS RECTUS
ABDOMINAL

15

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STEP 1 STEP 2

Start with a knee push up Raise your left leg and
position. put your right arm up.

STEP 3 STEP 4

Repeat the steps with your Repeat as many times as
other hand. And that counts you can

as one repetition.

16

MAJOR MUSCLES INVOLVED IN MOVEMENT

GLUTEUS
MAXIMUS

TRICEPS

HAMSTRING

RECTUS
ABDOMINAL

Improve the BENEFIT EXERCISES Improve
stability strenght
to core, hips
and back
muscles

17

LLEETTTT''SSOODGGDOEOETTIITHHT EERR!!!!

@uumsportscentre
@uumsportscentre

Pusat Sukan Universiti Utara Malaysia