Anda di halaman 1dari 16

# c

cc

 
c  c

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cccccc c c
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c c  
 c  c  c   c c    c c
    c c   c  c 
  c c    c c
  c c    c  c   c   c c  c   c c  c  c


cc  c  c  c  cc

 c  c  c


 c   c   c c    c c  c  c   c
c c  c c  c  c c  c   c    c   c
 
          c  c c   c
c
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c
cccccccc c

##   c  c  c c c c c   c c c


c  c   c  c  c c c c  c   c c
!  c  c   c
  c c  c c 
 c  c c
c  " c   c  c  c  c   c  c

#c c c  c
 c
  c  c    c
 c
 c  c   c  c c  c
  c c c   c   c   c  c   cc
c  c
   c  c c   c  c   c   "  c   c  c  c c
 c c  c  c c  c   c    c   c  
 c
    c    c  c c   c

c
c

##   c c c   c

cc c
 c    c  c c
 c c   c  c   c   c  c  c   c   c c
  c  c c  c c  c  c c  c   c    c   c
 
 c     c    c  c  c   c   c \$    c  c  c
   c c  c c   c c  c c

c
!c cc  c  c  c c    c\$    c
   c  c
 c
 c  c     c %c  c & c '(c  c )!c
 *c  c+ c+ cet alc  c    c%c c & c'(c  c) c
leep *c  c c c %c  c %
 c ),-.'*c  c  c  c    c c

##    c c c   cc

 c  c
 c c

##  c  c     c  c


c  c  c  c  c  c  c

   c  c  c   c 
 c    c  c  
 c  c
 c c 
 c   c
# c   c  c c  c  c
 c c   c c   c  c c cc c  ccc  c
 c
  c c  c c c  
c & c /c c  c
 c),--0*
cc

## c  c   c c   c   c

 c c   c c  c c
 c  c c   c   c !c   c   c c  c  c  c  c
c    c c     c YMCA 1-Minute Sit-Up Testc 
 c

c  c  c c c   c 1.c c -2c c +c et alc )'((0* c  c
 
 c  c  c  c    c c    c c  c   c c
  c     c  c     c   c c  c  c c   c
c  
 c   c   c  
 c   c hamstringc  c
 c
c

  c
 c  c  c    c c 3c  c  c ),-0'*c c

 c  c  c
 c c  c   c
 c  c
  c  c c  c  c  c 4c  c    c c  c
c 
 c  cc 
cAmerican College of Sports Medicinec),--0*c

% c c
c   c c  c    c  c  c  c c c
 c c  cc  c c    c c c  ccc
  c  c
c c c  c  c
c  c !c  c  c c
   c
  c  
c    c  c   c
c  c    c c
  c c  c   c    c
 c  c    c   c   c  c  c  c
   c c c   c   c  c   c    c
c   c  c  c
   c c c  c
c     c   c
 c  c
 c  c deltoids,
pectoralis major,  tricepsc c  c  c  c   c   c
  c
c c c   c
c     c c  c   c
  c   c
c  c    c c
c cc

   c
c   c   c   c  c 5(c  c  c   c   c
!c  c c cc 
c c  c  c c c 
c  c  c
c  c  c c c  c    c c 
 c  cc
  c  c \$c    c 
 c   c 
  c c  c  c
!c c et alc )'((,*c !c   c  c     c Illinois Agility Run Test
  c c c c  . 4c c  c
c   c c c c  c
c 
c   c

!ccccccc"c c
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52,c +\$&4c,6c  c cc)+    c  *c
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"#c
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,c Sit and Reach oxc7c
c
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"c
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,c
 c    c   c   c     c  c c  c )   c  c

*c
'c  c  c   cc  c  c   csit and reachcc
5c    c   c c c    c c c
2c   c  c   c
cc c cc c  c  cc   csit and
reachc c   cc'c c
0c  c  c c
  c5c cc
1c /   c 
 c   c
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#c\$c%cc&c #c

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## + #&c 8c00c 8c1(c

c 0(c c02c 00c c0-c
%,c 22c c2-c 0,c c02c
 ,c 5-c c25c 21c c0(c
%&c  ,c 9c5.c 9c20c

## Sumber: American College of Sports Medicine (1995)

c
c
52'c +\$&4c'6cYMCA 1-Minute Sit-Up Testc
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"#c
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,c c  c)pxercise mat*c
'c +c  c
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:c
 c  c
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c
"c
c
,c
 c

 cc c c  c  c c
    cc-(c
'c   c 
 c  c c c  c  c   c   c
 c  c

    c
5c 
 c  c c  c  c
 cc  c  c
2c &
c c
  c)   cc   *c
 c c   c
c
c    c
 c c c  c c)% c*c
0c
 c  c 
c c c c   c   c   c  c 
 c

   c c
c
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#c\$c"c%c#&c#&c&cc-&cc
#c#,cc

## + #&c 8c2.c 8c2,c

c 2(c;c2<c 5<c"c2(c
%,c 52c;c5-c '.c"c51c
 ,c 5(c;c55c '2c"'<c
%&c  ,c 9c'-c 9c'5c

Sumber: Morrow, J.R et.al Measurement and p aluation in Human Performance, 2005.c
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!c . c\$c",c.c'c)c
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"#c
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,c c  c(pxercise mat)c
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"c
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 c cc c c  c
 c
 c  cc   c c  c
! c
 c c  c
'c    c
 c  c
    c c c-(cc
5c  c   c  ccc    c c  c c
c c  c c
c    cc c   cccc
c
2c  c  c
c c
 c  c c   c  c c  c,c   c
c   c
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c

c
c
c
#c\$c%cccc

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## + #&c 8c02c 8c2.c

c 20"02c 52"2.c
%,c 50"22c ,<"55c
 ,c '("52c 1",1c
%&c  ,c 9c'(c 9c1c
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Sumber: McArdle W.D. et.al, pssential of pxercise Physiology, 2000.c
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!!c . c!\$c4 cc
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"#c
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,c   c c c
'c  7  c(whiteboard marker)c
5c  c  c
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:c
 c  c
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"c
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,c
 c
cc
  c c  c
'c
 c
   c   c  " c
c   c
c
    c
 c
 c c
5c   c   c  c c  c   c  c
 c
  c  c  c
  c c)   c  c c  *c
2c c
 c
  c  c c 
 cc c
 c
c c
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#c!\$c%c&c4 cc
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%&c
c + #&c c %,c  ,c
 ,c
#c 85(c '<c '0c '5c 9''c
*c 8'.c '0c ''c ,-c 9,.c
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Sumber: http://www.thefitmap.co.uk/exercise/tests/power/burpee/standing.htm

c
!/c . c/\$cà  c  c
c c
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#c
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,c   7  c
'c +c  c
5c  c c
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"c
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,c
 c
cc c  c
'c &
c  c 
  c 
 c   c
c   c c   c  c
    c )  c *c  c    c  c     c 
 c   c
 c c c  c
5c &
c 
 c c c  c   c c    c  c  c 
c
 c
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

| 

 c
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Sumber: http://www.topendsports.com/testing/tests/illinois.htm
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