PERSEDIAAN MENGAJAR HARIAN MATA PELAJARAN TINGKATAN KEDATANGAN TARIKH MASA T,NJANG TEMPAT TAJ,K : Pendidikan Jasmani dan

Kesihatan : Peserta PITO (PJK) !"" : "# " : "! NO$EM%ER !"" : & 'a(i ) &*+! 'a(i : Kemahiran Ke-er(asan .i/ika0 : %a00r11m : Ke0em23tan # Ke0ent3ran

O%JEKTI. "* K1(niti4 Di akhir 'em2e0a5aran6 m3rid da'at men7atakan maks3d ke0ent3ran6 4akt1r84akt1r 7an( mem'en(ar3hi ke0ent3ran6 4aedah84aedah akti9iti ke0ent3ran6 5enis85enis akti9iti ke0ent3ran serta 35ian835ian 3nt3k men(3k3r ke0ent3ran sese1ran( indi9id3 a'a2i0a ditan7a 10eh (3r3*

* Psik1m1t1r Di akhir 'em2e0a5aran6 m3rid da'at me0ak3kan akti9iti ke0ent3ran dan mem23at 35ian ke0ent3ran den(an teknik 7an( 2et30*

:* A4ekti4 Se'an5an( 'em2e0a5aran6 m3rid da'at men3n53kkan ni0ai ker5asama dan ke7akinan 'ada diri sendiri da0am me0ak3kan akti9iti ke0ent3ran*

ALAT %ANT, MENGAJAR "* A0at 5an(ka3an me03n53r * Ta0i ra4ia :* Pem2aris meter +* %10a Tenis ;* K1n

PENGETAH,AN SEDIA ADA "* M3rid 'ernah me0ak3kan akti9iti memanaskan 2adan 7an( me0i2atkan akti9iti ke0ent3ran 'ada setia' <akt3 'endidikan 5asmani dan kesihatan*

K%KK Men5ana idea*

PENGGA%,NGJALINAN

Ke-er(asan 4i/ika0 ) k11rdinasi*

KESEPAD,AN Matematik ) kete'atan mem2a-a 3k3ran 'ada a0at 5an(ka3an me03n53r dan 'em2aris meter*

AKTIVITI 1. Memanaskan badan (= : minit) %er0ari

BUTIRAN PENGAJARAN PSIKOMOTOR T3m'3kan ke'ada 1t1t8 Se2a2 1t1t 3tama %3at akti9iti ke01n((aran dan re(an(an 2adan Kesediaan 1t1t 3nt3k 2eker5a maksim3m Menin(katkan kadar KOGNITIF AFEKTIF

CATATAN/RAJAH Or(anisasi ) Akti9iti Memanaskan %adan

memanaskan Menim230kan keser1n1kan ka0an(an 'e0a5ar taha' di

da0am E0akkan hen53tan 230atan se2an7ak : '3sin(an*

se-ara Men(har(ai kesihatan diri Men(am2i0

-1nt1h

k3m'30an

nadi 'ersediaan akti9iti 2erat 7an(

se2a(ai 3nt3k 0e2ih

se2a(ai 'ene(3han

M3rid 2erat3r da0am 230atan* Or(anisasi Re(an(an ) Akti9iti

di2ent3k* Akti9iti8akti9iti 2erik3t di0ak3kan se-ara a0ik : i. Plantar flexors ii. Hip extensors iii. Hamstring iv. Hip flexors v. Quadriceps femoris vi. Hand swings !. Se" Ind#ks$ (= : minit) Permainan Lim21 M3rid 'er03 30an(

Akti9iti ke01n((aran dan re(an(an Men(e0akkan ke-ederaan E0akkan hen53tan Hen53tan mend1r1n( ke-ederaan akan

M3rid 2erada da0am + k3m'30an* G3r3 hada'an* 2erada di

me0a03i Pemi0ihan '1st3r 2adan 3nt3k me0e'asi ha0an(an*

Menim230kan keser1n1kan ka0an(an 'e0a5ar* Me<353dkan di

Or(anisasi

rintan(an ta0i 7an( te0ah diikat 'ada ker3si tan'a men7ent3h ta0i terse23t*

 M3rid men(ik3t

2ermain

ke7akinan 'ada diri dan seman(at ker5asama* Persediaan 3nt3k M3rid 2erada da0am + k3m'30an* M3rid akan me0e'asi ha0an(an k3m'30an* Jika sa0ah se1ran( ah0i (a(a0 ha0an(an di23at6 terse23t terke03ar dari'ada k3m'30an me0e'asi 7an( k3m'30an akan men(ik3t

k3m'30an*

akti9iti 2erik3tn7a*

dari'ada 'ermainan* %. Pen&ena'an (= ; minit) Ke0ent3ran statik Ke0ent3ran Ke0ent3ran statik Ke0ent3ran dinamik .akt1r84akt1r mem'en(ar3hi ke0ent3ran Ke0ent3ran statik Ke0ent3ran statik ada0ah 7an( ke3'a7aan sendi 3nt3k mere(an( ata3 meman5an( se5a3h Memahami di antara 'er2e/aan ke0ent3ran

statik dan ke0ent3ran dinamik*

dinamik

.aedah84aedah ke0ent3ran

m3n(kin* Ke0ent3ran dinamik Ke0ent3ran dide4inisikan rintan(an dinamik se2a(ai

Men(etah3i 4akt1r mem'en(ar3hi ke0ent3ran*

4akt1r8 7an(

sendi Men(etah3i

4aedah8

'er(erakan (.1>6 %1<ers ? .1ss6 "@@&)* Da0am ertikata 0ain6 ke0ent3ran dinamik menitik2eratkan da7a 530at 7an( merintan(i dan 'er(erakan

4aedah ke0ent3ran*

23kan 530at 'er(erakan it3 sendiri* .akt1r84akt1r 7an( mem'en(ar3hi ke0ent3ran .akt1r s3h3 darah6 dan keakti4an iskemia a0iran indi9id36 5antina6 3m3r6 ('en(3ran(an

men(3ran(kan

ke0ent3ran) mem'en(ar3hi ke0ent3ran (de $ries ? H13sh6 "@&A)* .aedah84aedah ke0ent3ran

a) Menin(katkan

'restasi harian*

akti9iti

b) Men(3ran(kan

sakit

'in((an(* -) Men-e(ah ke-ederaan*

d) Men(3ran(kan

kete(an(an kesakitan otot. e) Menin(katkan 'e02a(ai (erakan*

dan

4) Mem2ent3k

'1st3r

7an( 0e2ih 2aik* (. Is$ (= ; minit) Ke0ent3ran statik Me0ak3kan ke0ent3ran statik : a) Shoulder b) Tricep (back of upper arm) c) pper !od" (front of thigh). e) #alf f) Hamstring g) Hip and $roin h) %nner Thigh& Hip and $roin ). Is$ (= ; minit) Ke0ent3ran dinamik i) 'ower back Me0ak3kan akti9iti ke0ent3ran dinamik : a) (alking )uadriceps stretch. b) (alking knee hugs c) (alking leg cradle Akti9iti ke0ent3ran dinamik di0ak3kan men(ik3t (erakkan 7an( dit353kkan* Memahami di23at* Men((3nakan -1nt1h setia' Or(anisasi B d) Quadriceps akti9iti Akti9iti statik men(ik3t ke0ent3ran Memahami di0ak3kan (erakkan di23at* Men((3nakan -1nt1h M3rid 2erada da0am 230atan semasa akti9iti 2er0ans3n(* setia' Or(anisasi

0an(kah (erakkan 7an(

7an( dit353kkan*

se2a(ai 'ene(3han* Mem2ina diri m3rid* ke7akinan

0an(kah (erakkan 7an(

se2a(ai 'ene(3han*

d) *ussian soldiers e) !utt kickers f) %T band

Mem2ina diri m3rid*

ke7akinan M3rid 2erada da0am + k3m'30an* G3r3 hada'an* 2erada di

*. Pe+ma$nan Ke'en"#+an (flexibility game) (= "! minit)

Permainan Ki0as Pin((an( Permainan %en(k1k Sisi

Akti9iti Ki0as Pin((an( dan %en(k1k Sisi mer3'akan antara akti9iti 3nt3k mem2ina ke0ent3ran*

Memahami di23at* Menim230kan keser1n1kan ka0an(an 'e0a5ar Mem3'3k 2er'as3kan*

setia'

0an(kah (erakkan 7an(

di

seman(at

,. U-$an Ke'en"#+an (= A minit)

M3rid me0ak3kan 35ian ke0ent3ran : a) Shoulder +lexibilit" Test 2) Sit and *each Test c) Trunk +lexibilit" Test M3rid men-atatkan

,5ian akti9iti ke0ent3ran di0ak3kan men(ik3t 'r1sed3r 7an( 2et30* (R353k 0am'iran)* Men(am2i0 3k3ran setia' 35ian 7an(

Memahami setia' 35ian ke0ent3ran 7an( di23at* Mem2ina ke7akinan diri m3rid* Sa0in( 2ant38mem2ant3 antara sat3 sama 0ain*

da'atan 35ian masin(8 masin( da0am 21ran( 7an( di2eri*

8. Pen#"#./

di5a0ankan den(an te'at*

T3m'3kan ke'ada 1t1t8 1t1t 3tama %3at akti9iti ke01n((aran dan re(an(an E0akkan hen53tan

Se2a2 C-110in( d1<nD Men3r3nkan kadar nadi den(an se-ara 'er0ahan80ahan* Men(e0akkan asid 0aktik 2erk3m'30 di 1t1t81t1t* Akti9iti ke01n((aran dan re(an(an Men(e0akkan ke-ederaan E0akkan hen53tan Hen53tan akan mend1r1n( ke-ederaan

Men(har(ai kesihatan diri

Or(anisasi

C//'$n& 0/1n (= : minit)

M3rid 2erada da0am 230atan*

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