ASSOC PROF DR ABDUL HAFIDZ HJ OMARASSOC. PROF. DR ABDUL HAFIDZ HJ OMAR,DR. DAYANG HJH TIAWA AWG HJ HAMIDFAKHRUL ANWAR KHALILOMAR NOR BIN ABU BAKAR
Hajj is compulsory for all Muslim. It’s a physically challenging
journey. Therefore, individual fitness is one of the important
preparations in order to perform this ritual duty perfectly.
Until today, there is no systematic fitness-training, testing and
evaluation program for those who plan to perform Hajj.
This sim lation programme ill also be a bon s for teachersThis simulation programme will also be a bonus for teachers teaching “Hajj and Umrah” in Pendidikan Islam.
Teaching with Hajj and Umrah with simulation will attract g jjstudents’ attention and secure a lasting understanding
Systematic fitness-training, testing and evaluation program for y g g p g
those who plan to perform Hajj.
Teaching using software with simulation can be attractiveTeaching using software with simulation can be attractive.
This practical approach will reinforce student’s
understandings of the topicunderstandings of the topic.
Training program (physical, psychological and skills)
Systematic profile (fitness evaluation)
Advise and supervise
Pre-Preparation Period
Preparation Period
Performance Period
Stage 1Stage 4
Confirmation to perform
Hajj
General Fitness Test
ResultsFitness monitoring Perform Hajj
No Yes
Stage 1
Stage 5Stage 6 Stage 12
Register with Hajj and Umrah
Pilgrimage
Results
Training Programmes• Hajj and Umrah
simulation activities
systemjj
& Umrah Stage 2
Stage 7
Stage 11Simulation
Studio UTM
simulation activities• Fitness training• Mode A, B, C
- A = 1-4 weeks- B = 5-8 weeks- C = 9-12 weeks
Profile checklist
Stage 3
Stage 11
Create systematic
profile
C 9 12 weeks
Psychological evaluationEnergy
consumption
Stage 8
Stage 10
Advice daily nutritional intake
Stage 9
781
78
6
2
5
43
A pilgrimage simulation studio that will enhance Muslim pilgrims in terms of their:
◦ fitness level, energy consumption and nutritional intake
T id tifi i l i t i i l t hi h iTo provide an artificial environment using a simulator which is similar to the actual setting
To provide training programs to develop their readiness in p g p g pterms of physical, psychological and skills in performing the actual ritual activities
Have a systematic profile for individual evaluation andHave a systematic profile for individual evaluation and references.
This software acts as teaching aids and able to be gcommercialized.
Unit length/circuit distance (m)
Circuits/lengthSub-total distance
(m)Group A Group B
( ) ( )
Tawaf (courtyard average)
160 7 1120 1120 1120
Tawaf (roof) 600 14 8400 8400 8400
S f & M h 370 14 5280 5180 5180Safa & Marwah 370 14 5280 5180 5180
Makkah to Mid Mina 7580 4 30320 0 30320
Mid Mina to Arafat 11790 2 23580 0 23580
Mid Mina To Mid Jamarat
2480 6 14880 14880 14880
Average non-ritual walking (8 days)
816 6 6528 6528 6528
Total (m) 36108 90008
Topic: Distance Walked in Hajj for RitualsGroup A: pilgrims who take transport for inter-ritual areas.Group B: pilgrims who perform the entire pilgrimage rituals on foot without access to
transport during the hajj period
( )
transport during the hajj period.Source: Dr Taqi Hashmi, Hajj a Biomechanical Journey, Consultant Family Medicine,
King Faisal Specialist Hospital and Research Centre, Jeddah.
ActivitiesTawaf
(CourtyardTawaf Safa & Makkah to
Mid Mina to Mid
Mid Mina to Mid
Average Non ritual
Total Distance
Total DistanceActivities (Courtyard
Average)(Roof) Marwah Mid Mina
to Mid Arafat
to Mid Jamarat
Non-ritual Walking
Distance Group A
Distance Group B
Unit length/circuit distance (m)
160 600 370 7 580 11790 2 480 816
36 108 90 008Circuits/length 7 14 14 4 2 6 8
Sub-total distance (m) 1 120 8 400 5 180 30 320 23 580 14 880 6 528
Speed (km/hour) 4 4 4 4 4 4 4 4 4
Estimate time (mins) 17 126 78 455 354 223 98 542 1 350
Weight (kg)Calories
Burn (kcal)
Calorie Burn (kcal)
Calorie Burn (kcal)
Calorie Burn (kcal)
Calorie Burn (kcal)
Calorie Burn (kcal)
Calorie Burn (kcal)
Calorie Burn (kcal)
Calorie Burn (kcal)
45 58 428 265 1 547 758 758 333 1 843 4 59045 58 428 265 1 547 758 758 333 1 843 4 590
50 63 466 289 1 684 825 825 363 2 005 4 995
55 63 466 289 1 684 825 825 363 2 005 4 995
60 66 491 304 1 775 870 870 382 2 114 5 265
65 71 529 328 1 911 937 937 412 2 276 5 670
70 71 529 328 1 911 937 937 412 2 276 6 075
75 77 567 351 2 048 1 004 1 004 441 2 439 6 075
80 77 567 351 2 048 1 004 1 004 441 2 439 6 075
85 77 605 374 2 184 1 070 1 070 470 2 602 6 480
90 82 630 390 2 275 1 115 1 115 490 2 710 6 750
95 85 630 390 2 275 1 115 1 115 490 2 710 6 750
100 85 630 390 2 275 1 115 1 115 490 2 710 6 750100 85 630 390 2 275 1 115 1 115 490 2 710 6 750
Heavy meal (400-700 kcal)y ( )
Food Serving Amount Calories (kcal)
Fried rice 1 plate 330 g 700
Bandung noodles 1 bowl 450 g 600Bandung noodles 1 bowl 450 g 600
Kueh tiau bandung 1 bowl 450g 600
Curry mee 1 bowl 410g 600
N i d 1 l 2 0 500Nasi dagang 1 plate 250 g 500
Mee hoon bandung 1 plate 450 g 500
Nasi briyani ( rice only) 1 plate 245g 450
Nasi minyak (rice only) 1 plate 245g 450
Nasi lemak 1 plate 230g 400
Mee soup 1 bowl 563g 400p g
Light Meal (200-350 kcal)g ( )
Food Serving Amount Calories (kcal)g ( )
Roti telur 1 piece 135g 350
Kueh tiau goreng 1 plate 170g 350
Roti canai 1 piece 95g 250Roti canai 1 piece 95g 250
Capati 1 piece 100g 200
Fried mee hoon 1 plate 170g 200p g
Fried mee 1 plate 170g 200
Chicken rice 1 plate 250 g 200
Snacks (0-100 kcal)Snacks (0-100 kcal)
Food Serving Amount Calories (kcal)g ( )
Yogurt 1 cup 250 ml 150
Pitted Dates 1 date 24 g 60
1 pieceApple
1 piece (small sized)
149 g 70
Orange1 piece
(small sized)76 g 40
(small sized)
Grape 10 pieces 49 g 30
Dried raisin 1/4 cup 36 g 100
Banana 1 piece (small size) 101 g 90
Nuts 1/8 cup 17.3 g 100
Crackers 1 piece 4 g 20
ActivitiesTawaf
(Courtyard Average)
Tawaf (Roof) Safa & MarwahMakkah to Mid Mina
Mid Mina to Mid Arafat
Mid Mina toMid Jamarat
Average Non‐ritual Walking
kg)
urn
on
es
Burn
on
es
Burn
on
es
Burn
on
es
Burn
on
es
Burn
on
es
Burn
on
es
Weight (k
Calories B
(kcal)
Nutritio
Guidelin
Calories B
(kcal)
Nutriti o
Guidelin
Calories B
(kcal)
Nutritio
Guidelin
Calories B
(kcal)
Nutriti o
Guidelin
Calories B
(kcal)
Nutritio
Guidelin
Calories B
(kcal)
Nutriti o
Guidelin
Calories B
(kcal)
Nutritio
Guidelin
45 58 1S 428 1L,1S 265 1L 1 547 2H,1S 758 1H,1S 758 1H,1S 333 1L
50 63 1S 466 1L,1S 289 1L 1 684 2H,2S 825 1H,1S 825 1H,1S 363 1L
55 63 1S 466 1L,1S 289 1L 1 684 2H,2S 825 1H,1S 825 1H,1S 363 1L
60 66 1S 491 1L,2S 304 1L 1 775 2H,1L 870 1H,1S 870 1H,1S 382 1L,1S
65 71 1S 529 1L,2S 328 1L 1 911 2H,2L,1S 937 1H,2S 937 1H,2S 412 1L,1S
70 71 1S 529 1L,2S 328 1L 1 911 2H,2L,1S 937 1H,2S 937 1H,2S 412 1L,1S
75 77 1S 567 1L,2S 351 1L 2 048 2H,1L,1S 1 004 1H,1L 1 004 1H,1L 441 1L,1S
80 77 1S 567 1L,2S 351 1L 2 048 2H,1L,1S 1 004 1H,1L 1 004 1H,1L 441 1L,1S
85 77 1S 605 2L,1S 374 1L,1S 2 184 2H,2L,1S 1 070 1H,1L 1 070 1H,1L 470 1L,1S
90 82 1S 630 2L,1S 390 1L,1S 2 275 2H,2L,2S 1 115 1H,1L,1S 1 115 1H,1L,1S 490 1L,2S
95 85 1S 630 2L,1S 390 1L,1S 2 275 2H,2L,2S 1 115 1H,1L,1S 1 115 1H,1L,1S 490 1L,2S
100 85 1S 630 2L,1S 390 1L,1S 2 275 2H,2L,2S 1 115 1H,1L,1S 1 115 1H,1L,1S 490 1L,2S
LEGEND FOR NUTRITION GUIDELINESS = SNACK MEALL = LIGHT MEAL
H = HEAVY MEALNUMBER IN FRONT LEGEND = FREQUENCY OF MEAL SHOULD BE CONSUMED
Berihram dari Miqat Melontar Jamrah Aqabah• Knowledge and skills
qTawaf QudumSaie
J qMenyembelih DamBercukur atau bergunting
BerguntingBerihram Haji Tamattu’
g gTawaf IfadahSaiej
Bermalam di MinaWuquf di Arafah
Bermalam di MinaMelontar setiap Jamrahq
Pergi ke Musdalifahp
Tawaf Wada
• Physical and psychological readiness – refer to questionnairePhysical and psychological readiness refer to questionnaire
SMART PARTNERSHIP
D l f f hiDevelop a software for teaching
Building a studio as centre for training potential pilgrims.
Introduce and market the product to t oduce a d a et t e p oduct to
TABUNG HAJI and other UMRAH travel agencies
P h dPatent the product
S ft f h l RM100/ tSoftware for schools: RM100/set
Training and simulation package to customers:
1 i di id l RM50/ i1. individual :RM50/session
2. Group (10 person) : RM450/session
Halizah Ibrahim (2002). Membina program Kecergasan Bagi Jemaah Haji Melakukan Ibadah Tawaf. UTM.Julaiana Bt Jarudin (2002) Mengkaji SatuJulaiana Bt Jarudin (2002). Mengkaji Satu Program Kecergasan Bagi Jemaah Haji Dalam Melakukan Ibadat Saie. UTM.Melakukan Ibadat Saie. UTM.Zakiah Bt Mu Yusof (2002). Mengkaji Satu Program Kecergasan Bagi Bakal Jemaah Haji Berfokuskan Ibadat Melontar. UTM