Assalamualaikum wbkt & salam sejahtera. Sahabat admin baru menyiapkan PANDUAN LENGKAP PENGETAHUAN SAINS SUKAN SPM. Juga boleh digunakan untuk calon-calon Sains Sukan STPM juga. Jika berminat bolehlah hubungi admin (sms/whatapps/wechat) di talian 019-7543197 atau email ke iriaz_h@yahoo.com. Terima kasih.

P/s: Cetakan pertama telah habis terjual.

Sugar water can help increase self-control, says study

By Nadine Bells | Shine On – Tue, Nov 13, 2012

http://sg.news.yahoo.com/blogs/shine-on/sugar-water-help-increase-self-control-says-study-195155708.html

If you're struggling with self-control, a quick gargle of lemonade — made with real sugar — might boost your resolve, new research suggests.

Researchers from the University of Georgia recently published their findings in the journal Psychological Science.

Fifty-one students took part in the study, each perform forming two self-control-testing tasks.

"The first task, which previous research has shown to deplete self-control, was tediously crossing out all the Es on a page from a statistics book. Then, participants performed what is known as the Stroop task where they were asked to identify the colour of various words flashed on a screen, which spell out the names of other colours," Forbes explains.

Also see: Man learns he has testicular cancer from Reddit users and pregnancy test

(http://ca.shine.yahoo.com/blogs/shine-on/reddit-users-alert-man-fact-testicular-cancer-190208198.html)

Before performing the Stroop test, half of the students rinsed their mouths with sugar-sweetened lemonade. The other half swished Splenda-sweetened lemonade. The researchers found that the students who rinsed with the sugary drink were faster at responding to the Stroop test than those who rinsed with the artificial sweetener.

Why the better performance? Researchers believe glucose — even when simply touching the tongue — triggers the brain's motivational centres.

"Researchers used to think you had to drink the glucose and get it into your body to give you the energy to (have) self control," says UGA psychology professor Leonard Martin, co-author of the study. "After this trial, it seems that glucose stimulates the simple carbohydrate sensors on the tongue. This, in turn, signals the motivational centres of the brain where our self-related goals are represented. These signals tell your body to pay attention."

Also see: How you deal with stress is more important than your amount of stress

(http://ca.shine.yahoo.com/deal-stress-more-important-amount-stress-200047020.html)

Martin adds that glucose doesn't just boost energy levels, it boosts personal investment in current tasks.

"The glucose seems to be good at getting you to stop an automatic response such as reading the words in the Stroop task and to substitute the second harder one in its place such as saying the color the word is printed in," he says. "It can enhance emotive investment and self-relevant goals."

The study was small and will need further research, though Martin speculates that sugar water might help those trying to drop pounds or quit smoking.

In the meantime, curious individuals can always test the theory by gargling sugar water the next time they have to (begrudgingly) stay behind at work to get tedious work done.

If you try the swish-glucose method, let us know in the comments.

Salam Maal Hijrah 1434H

Salam maal hijrah 1434H buat semua umat Islam di Malaysia dan seluruh dunia. Khasnya buat warga IPGK Temenggong Ibrahim, Johor Bahru. Semoga semua amalan kita sepanjang tahun lalu diterima Allah SWT dan segala dosa diampunkan oleh-Nya. Dan semoga kita juga akan menjadi insan lebih hebat, mulia, lebih bertakwa dan berhijah menjadi lebih baik dari sebelum ini. InsyaAllah... Aamiin…

Happy Diwali

Wishing all Hindu staff & students, A very Happy Diwali. May all your wishes comes true and may the festival of light shines brightly on you and your family. Wishing you all, all the best that life can offer. Happy Diwali. Sincere from Jabatan Pendidikan Jasmani & Kesihatan IPGK Temenggong Ibrahim, Johor Bahru.

The one exercise that women can't do

By Sarah B. Weir, Yahoo! blogger | Healthy Living – Fri, Oct 26, 2012
Source: http://my.news.yahoo.com/blogs/healthy-living/women-8217-t-pull-ups-8217-law-physics-194800169.html

Women Can’t Do Pull Ups: It’s a Law of Physics

Don't worry, it's normal. Don't worry, it's normal. I love when science proves that I'm not a wimp. In a study performed by the University of Dayton, out of 17 women who specifically trained for three months to complete a single pull up, only 4 succeeded. "We honestly thought we could get everyone to do one," Paul Vanderburgh, a professor of exercise physiology at the University of Dayton, tells the New York Times."

In what sounds like a rather grueling regime, the women, all average weight and college-aged, pumped iron on an incline three days a week to gain muscle mass, and also did aerobic exercise to slim down. After 90 days, they were leaner and stronger: the average participant lowered her body fat by two percent and increased her upper body strength by 36 percent. Still, when it came time to do the dreaded pull up, most of the women failed.

Vanderburgh explains that women not only develop less muscle than men (whose body composition is fueled by testosterone), the proportion of women's limbs makes performing a pull up tough. "We're a combination of levers; that's how we move…" he explains, "I look at a volleyball player and wouldn't expect her to be able to do a pull-up, but I know she's fit."

The Marines don't require female recruits to do pull ups, but the Presidential Fitness Test says that teenage girls should be able to execute one pull up to score within the 50 th percentile-two for girls under 14. While I'm awe of super women who can crank out a few pull ups, for the rest of us, maybe it's time to lower the bar.

Admin: Admin percaya ramai wanita-wanita di luar sana yang tidak tahu berhubung dengan fakta ini. Rasanya guru-guru dan jurulatih-jurulatih sukan juga tidak mengambil serius hal ini. Selamat bersenam...

Kesan pengambilan cili berlebihan

By Nadia Najib | Tupai – Thu, Oct 11, 2012 4:00 PM MYT
Sumber: http://my.entertainment.yahoo.com/news/kesan-pengambilan-cili-berlebihan-080022407.html

Makanan pedas atau berempah sememangnya menjadi kegemaran masyarakat di Malaysia. Tidak sah jika sesuatu jenis makanan tidak dihidangkan dengan cili ataupun bahan yang membuatkan makanan tersebut menjadi pedas.

Ada pula yang suka memakan cili seperti memakan ulam. Amalan memakan cili ini tidak digalakkan dijadikan sebahagian daripada tabiat pemakanan harian terutamanya bagi golongan wanita.

Pakar gastroenterologist daripada India, Dr. SK Thakur berkata memakan makanan pedas boleh mengakibatkan seseorang itu mendapat beberapa penyakit yang serius.

Antara penyakit yang mungkin boleh dihidapi oleh mereka yang gemar memakan pedas berlebihan adalah seperti berikut :

Meningkatkan asid perut
Rasa pedas pada cili di makanan pedas itu sebenarnya berasal dari kombinasi asam. Jika masuk dalam sistem pencernaan, di mana sebenarnya kadar asamnya pun tinggi, maka asam dalam masakan pedas akan menambah jumlah asid di perut.

Gangguan perut akut
Peningkatan jumlah asid perut yang drastik, jika berlaku terus-menerus akan mencetuskan gangguan lambung akut di lambung. Gejalanya mual, muntah-muntah, demam, diare, sakit kepala dan muntah.

Peradangan
Hal ini adalah kelanjutan dari gangguan lambung akut, yang menyebabkan perut terluka. Luka parah di perut ini membuat nanah muncul dan keluar dari luka tersebut.

Sukar tidur atau insomnia
Makanan pedas meningkatkan suhu tubuh dan menyebabkan keluarnya keringat. Ini menyebabkan anda sukar tidur. Oleh itu, pengambilan makanan pedas ini disarankan adalah 3 atau 4 kali seminggu dengan kadar yang tidak terlalu tinggi.

Untuk menurunkan kadar asam lambung yang meningkat, maka pengambilan susu dan air kelapa muda akan membantu menurunkan, sehingga anda terhindar dari gangguan pencernaan.


P/s: Bila usia sudah semakin meningkat, pemilihan tabiat pemakanan perlu lebih teliti. Selain daripada itu, rutin kehidupan juga perlu berubah. Jadikan senaman sebagai sebahagian daripada amalan hidup seharian. Jika tidak dapat lakukan setiap hari, memadai 3 kali seminggu 1-2 jam setiap kali beraktiviti dengan intensiti yang sederhana. ~Admin~

Perbezaan air mineral dan minuman

By Nadia Najib | Tupai – Tue, Oct 9, 2012 2:40 PM MYT
Sumber: http://my.entertainment.yahoo.com/news/perbezaan-air-mineral-dan-minuman-064022607.html

Pasti anda sering tersalah ambil atau tidak dapat membezakan air minuman (air suling) dan air mineral jika mahu membeli air.

Perbezaan yang mungkin anda tahu adalah harganya dimana air mineral lebih mahal berbanding air minuman biasa. Namun tidak ramai yang peduli dengan harga.

Namun, setelah anda minum, pasti anda akan mengatakan air yang anda minum rasanya lain, dan ada kalanya jika anda membeli air minuman jenama lain pula akan rasa lain pula.

Tidak tahu mengapa? Ikuti beberapa info singkat yang menarik untuk menghuraikan persoalan perbezaan air minuman dan juga mineral semula jadi.

Air Minuman (Suling)
Rasanya lebih payau dan kelat. Manakala penutupnya akan hadir di dalam warna putih sahaja. Jika anda memilih air minuman putih ini, pastikan anda melihat dahulu tulisannya dan pastikan tidak tertulis "air minuman". Kebiasaannya, air minuman dijual dengan harga yang lebih murah. Proses air minuman ini bermula dari air paip air yang disuling. Semasa proses penyulingan, beberapa mineral ditambah. Selepas proses pembersihan air itu pula membuatkan bahan kimia dan mineral yang ditambah telah berkurang. Disebabkan itu, rasanya sedikit berlainan daripada air mineral semula jadi.

Air Mineral semula jadi
Kebanyakkan air mineral yang dijual rasanya lebih menyegarkan. Manakala penutup botolnya akan hadir di dalam warna biru sahaja. Sebelum memilih, pastikan ada tertera tulisan "Air Mineral". Kebiasaannya, harga sebotol air mineral lebih mahal berbanding air minuman. Tidak salah rasanya menghabiskan duit untuk membeli air yang lebih bersih dan terjamin kualitinya bukan? Proses air mineral ini bermula dari bawah tanah dan dipam naik ke atas untuk menjalani proses penyulingan. Selepas itu barulah dibotolkan.

P/s: Untuk membezakan yang mana satu air mineral dan air minuman kebiasaannya melalui tulisan di label hadapan botol minuman tersebut, anda juga boleh mengetahuinya melalui warna tutup botol dan sumber air tersebut. Untuk warna tutup botol biasanya air mineral berwarna biru atau hijau dan air minuman pula berwarna putih. Selain daripada itu, biasanya untuk air mineral sumbernya dinyatakan daripada air bawah tanah. Manakala air minuman sumbernya daripada syarikat pembekal air seperti SAJ dan sebagainya. [Admin - 21 Oktober 2012]

Gym Etiquette You Must Follow

Source: http://my.entertainment.yahoo.com/news/gym-etiquette-follow-074015105.html

 

It might come as a shock to most people but there is a set of etiquette that are meant to be followed in a gym. A gymnasium is a public place and apparently you have to follow some manners so that the whole experience of the gym is pleasant for you as well as others. Read on to find more about gym etiquette.

1. The Attire
This is one of the most rudimentary things when it comes to gym manners. Of course, the whole purpose of the gym is to flaunt your body but there are certain limits. You should always ensure that your outfit is not too revealing or vulgar. While you might be having fun brandishing your body, it can be equally embarrassing for someone else. You should wear only sportswear and not your casual or party outfit.

2. Dial it Down
Contrary to the popular notion, loud grunting is no longer considered manly but plain foolish. While you don’t need to maintain pin drop silence, it is preferable if you keep your noises to yourself or at most to the person next to you but not to the whole gym. Loud noises, roars and grunts can be extremely distracting to other people in the gym.

3. Handling Equipment
Some people have a peculiar indifference to public property and even gym equipment. Handling gym equipment with care and precaution also comes under basic gym manners. Keeping back dumbbells, barbells and other gym equipment back where they belong, is also expected of all gym members.

4. Giving Advice
Anyone can appreciate a little advice or some pointers in the gym but when the advice comes in the form of condescension, it is considered rude. Always remember the simple fact that you go to the gym to train yourself not someone else. Giving motivation and sharing experience is, however, considered to be good gym manners.

5. Respect the Rules
After attending the gym for a long period of time, some people develop a notion that they are above everyone else. Respecting the rules of the gym is one of the key tenets of gym etiquette. These rules can involve adhering to the time limit on the treadmill and various other machines.

6. Use Deodorant
Body odour is universal to all. Though using a deodorant is an optional hygiene requirement, in a gym it is a mandatory one. Imagine basking in the amalgamation of a variety of body odours and you would understand the need for a deodorant in a gym.

7. Clean Your Mess
Don’t mark your presence throughout the gym with your sweat patches. It falls under gym manners to wipe the machines of your mess, so that the next person does not gross out using them.

By following some basic gym etiquette you can truly make the gym a better place. Always remember that gym is public place not your personal playground.

What you need to know about your pee

By Sherlwyn T. | Body & Fitness - Beautiful You on Yahoo! – Wed, Oct 10, 2012 4:32 PM MYT
Source: http://my.specials.yahoo.com/blogs/body-fitness/know-pee-083208769.html

Have you ever noticed your pee before you flush it down the toilet? It might sound disgusting, but do you ever wonder what colour your pee should be?

Your urine should be pale yellow to clear in color. It should not be neon yellow, dark yellow or any other color for that matter. It should not be cloudy or have a strong odor (unless, of course, you've been eating 'petai' or asparagus).

What is urine

Urine is essentially made up of excess water and waste products that have been filtered by your kidneys from your body. The natural light yellow colour is caused from an excretion of a pigment found in your blood called urochrome. Your urine can range in colours from almost clear (that means you are hydrated) to dark yellow or orange (dehydrated), depending on the amount of fluids you drink.

However do also note that at times the colour of your pee is temporary and may be caused by artificial food colorings or certain prescription medications. It is when you notice an abnormal urine colour or even blood in your urine, which may indicate a serious health problem that should be checked out immediately by a doctor.

What your urine colour is telling you

When your urine is too clear:
• A good indication that you're drinking too much liquid. It's important to stay hydrated at all times, but be careful not to overdo it. A good scale to measure how much liquid you should consume is through your body weight — if you weigh 130 pounds, 65 ounces of water per day should be sufficient for you.
• May be one of the indications of a liver disorder, such as acute viral hepatitis or cirrhosis. Other symptoms to look out for are a jaundiced-like complexion (yellow), nausea, fever and fatigue.

When your urine is bright yellow:
• Vitamin supplements that are being taken in excess or not being absorbed by your body. Take whole food-based vitamin supplements instead for better absorption.

When your urine is dark yellow or gold:
• You are clearly dehydrated. You might want to start gulping down some water now.

When your urine is pink or red:
• When there's blood in the urine, this might indicate a kidney or bladder infection — along with lower back or abdominal pain, urinary urgency, you need to see a doctor immediately.
• Sometimes eating too much pink or red foods like berries and artificially coloured foods can cause discolouration in the urine.
• A side effect of some laxatives.

If your urine is ever blue or green:
• You've eaten too many green food - especially asparagus or foods that are artificially coloured blue or green
• A side effect of certain medications — check with your doctor

When your urine is dark brown or tea coloured:
• A liver disorder, especially if accompanied by pale stools and a yellow, jaundiced complexion.
• A side effect of certain medications.

When your urine is cloudy or murky:
• A urinary tract infection — along with symptoms like lower back or abdominal pain, urinary urgency. See your doctor immediately.
• Kidney stones. You'll also be experiencing a lot of pain, so you need to see your doctor if you are having these signs.

Odour Changes
Most times urine doesn't have a very strong smell - but if you do notice a particularly pungent smell, it could be an indication of an infection or urinary stones, which can create an ammonia-like odour. Diabetics might notice that their urine smells sweet, because of excess sugar.

Foods can also cause your urine to smell differently. Asparagus or 'petai' are some of the common culprits — and what causes the odour is actually the breakdown of a sulfur compound in those foods.

How often do you need toilet breaks

The amount of times you go to the toilet can be as important an indicator of your health as the colour or smell of your urine. Most people go to the bathroom about six to eight times a day, but you might go more or less depending on how much fluid you drink.

Healthy bathroom habits

Drink whenever you're feeling thirsty — you don't really need to stick to the eight-glasses-a-day recommendation, unless you are medically inclined to do so. Just stay hydrated, but don't overdo it. Limit caffeine, which can irritate the lining of the bladder. Also watch your intake of alcohol, which can have similar effects.

Most importantly, don't hold your pee. As soon as you feel the urge to go, find yourself a bathroom.

CARA MEMBAKAR KALORI DENGAN MUDAH BERDASARKAN AKTIVITI HARIAN

Tahukah anda bahawa setiap pergerakan yang anda lakukan mampu membakar kalori di dalam badan walaupun hanya dengan duduk? Mari kita tinjau berapa banyakkah jumlah kalori yang dapat dibakar melalui senarai aktiviti di bawah supaya anda boleh membuat pilihan.

AKTIVITI DI RUMAH

Mengemas rumah selama 30 minit = 102 kalori
Duduk selama satu jam = 62 kalori
Berdiri selama satu jam = 72 kalori
Tidur selama satu jam = 438 kalori
Menonton TV selama 60 minit = 40 kalori 

AKTIVITI RIADAH

Berkebun 60 minit = 320 kalori
Aerobik 60 minit = 405 kalori
Berjalan 3km/j 60 minit = 150 kalori
Berjalan 6km/j 60 minit = 300 kalori
Berlari 10km/j 60 minit = 660 kalori
Berlari 11km/j 60 minit = 660 kalori
Berlari 12km/j 60 minit = 720 kalori
Berlari 15km/j 60 minit = 900 kalori
Berlari 18km/j 60 minit = 1080 kalori
Berjalan dengan pantas selama 30 minit = 150 kalori
Mengayuh basikal 20km/j 60 minit = 480 kalori
Mengayuh basikal 35km/j 60 minit = 660 kalori
Ping Pong 60 minit = 280 kalori
Bola Keranjang 60 minit = 450 kalori
Golf 60 minit = 385 kalori

LAIN LAIN AKTIVITI

Kerja di pejabat selama lapan jam = 650 kalori
Memandu 60 minit = 143 kalori