www.unesa.ac.id
SURABAYA-This year's Computer-Based Writing Exam (UTBK) feels different. Because most of the implementation of UTBK coincides with the fasting month of Ramadan 1442 Hijri. Taking the test during fasting requires both mental and physical readiness. Therefore, there are some tips that can be done so that the exam is smooth and fasting is safe.
According to Muchamad Arif Al Ardha, S.Pd., M.Ed Lecturer of Faculty of Sports Science Unesa, healthily, the prime physical needs to be prepared thoroughly before the exam. One of them meets the body's intake with a balanced nutritious food that meets elements such as carbohydrates, proteins, fats, vitamins, minerals, and fluids.
He added there are three guidelines in meeting the nutritional needs of the body for example foodstuffs come from diverse sources. Balanced means according to the needs, nothing more and nothing less. Nutritious and healthy means food ingredients must be in good condition and safe from ingredients that can harm the condition of the body such as preservatives and also artificial sweeteners.
In addition, to avoid dehydration during the holy month of Ramadan, every UTBK participant who fasts must meet the needs of sufficient drinking water, namely at least two glasses of water before sahur and one glass of water after sahur.
"The consumption of enough water has the benefit to circulate nutrients and nutrients throughout the body, regenerate skin cells to look younger, prevent constipation and help release toxins through urine and sweat," said Ardha.
In addition, participants also need to compensate for nutritious food with adequate rest. Sks (Overnight SpeedIng System) learning method needs to be avoided ahead of utbk test so that the body will still feel fit during the test. "Good sleep quality can be indicated from hours of sleep that are not cut into pieces. In addition, it is important to turn off the lights during sleep so that the body produces melatonin hormones that can trigger drowsiness" said Ardha.
Furthermore, light physical activities such as stretching can also be done to increase the brain's ability to absorb the necessary oxygen in the thought process. "The duration ranges from 20 - 40 minutes every day" he explained.
By applying the three tips above, the body will feel fit in working on every question tested in the UTBK test. This is because the body's fitness is maintained. "There are indicators to determine the fitness of the body, namely when we do activities all day, at night we do not feel tired or when the night should be overtime, in the morning we wake up not feeling tired" he said. (Pr. Unesa)
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