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