Buku Pendidikan Jasmani, Olahraga, dan Kesehatan Kelas 10 SMA/SMK

Materi Pendidikan Jasmani, Olahraga, dan Kesehatan

KATA SAMBUTAN .................................................................................. iii
KATA PENGANTAR ............................................................................... iv
DAFTAR ISI ............................................................................................. v
PENDAHULUAN ..................................................................................... ix

BAB 1 KETERAMPILAN PERMAINAN DAN OLAHRAGA BEREGU ..................................................................................... 1
A. Bola Voli ................................................................................ 2
B. Futsal .................................................................................... 8
C. Tenis Meja ............................................................................. 14
Rangkuman .................................................................................. 22
Pengujian Kompetensi ................................................................ 22

BAB 2 KETERAMPILAN OLAHRAGA PERORANGAN ................ 25
A. Lompat Jauh Gaya Menggantung ....................................... 26
B. Pencak Silat .......................................................................... 29
Rangkuman .................................................................................. 33
Pengujian Kompetensi ................................................................ 34

BAB 3 LATIHAN DAN PENGUKURAN KEBUGARAN JASMANI 37
A. Kebugaran Jasmani ............................................................. 38
B. Komponen Kebugaran Jasmani........................................... 39
C. Tes Kebugaran Jasmani....................................................... 48
D. Perawatan Tubuh Agar Tetap Segar .................................. 49
Rangkuman .................................................................................. 50
Pengujian Kompetensi ................................................................ 50

BAB 4 SENAM LANTAI ........................................................................\53
A. Pemanasan untuk Senam Lantai ........................................ 54
B. Gerak Dasar Senam Lantai ................................................. 55
C. Rangkaian Senam Lantai ................................................... 60
Rangkuman .................................................................................. 61
Pengujian Kompetensi ................................................................ 62

BAB 5 AKTIVITAS RITMIK (1) .......................................................... 65
A. Gerak Langkah Kaki ............................................................ 66
B. Gerak Mengayun Satu Lengan ............................................ 69
Rangkuman ........................................................................\......... 71
Pengujian Kompetensi ................................................................ 72

BAB 6 RENANG DAN LONCAT INDAH ........................................... 75
A. Sejarah Renang .................................................................... 76
B. Prosedur Keselamatan Berenang ........................................ 76
C. Renang Gaya Bebas .............................................................. 78
D. Renang Gaya Kupu-kupu ..................................................... 83
E. Loncat Indah ......................................................................... 85
Rangkuman .................................................................................. 88
Pengujian Kompetensi ................................................................ 88

BAB 7 PENJELAJAHAN DI PANTAI ............................................... 91
A. Kegiatan Penjelajahan ......................................................... 92
B. Teknik Penyelamatan Penjelajahan di Pantai ................... 97
C. Makanan dan Minuman untuk Penjelajahan di Pantai .... 100
Rangkuman .................................................................................. 101
Pengujian Kompetensi ................................................................ 102

BAB 8 KESEHATAN ............................................................................. 105
A. Narkoba ................................................................................ 106
B. Karakteristik dan Efek Penggunaan .................................. 108
C. Landasan dan Aspek Hukum Narkoba ............................... 113
D. Upaya Pencegahan Penyalahgunaan Narkoba .................. 115
Rangkuman ................................................................................ 116
Pengujian Kompetensi ................................................................ 116
LATIHAN SEMESTER GANJIL ........................................................... 119

BAB 9 KETERAMPILAN PERMAINAN DAN OLAHRAGA .......... 123
A. Sepak Bola ............................................................................ 124
B. Bulutangkis........................................................................... 136
Rangkuman .................................................................................. 147
Pengujian Kompetensi ................................................................ 148

BAB 10 OLAHRAGA PERORANGAN .................................................. 151
A. Atletik.................................................................................... 152
B. Pencak Silat .......................................................................... 156
Rangkuman .................................................................................. 163
Pengujian Kompetensi ................................................................ 164

BAB 11 KEBUGARAN JASMANI ......................................................... 167
A. Komponen Kebugaran Jasmani........................................... 168
B. Tes Kebugaran ...................................................................... 169
Rangkuman .................................................................................. 175
Pengujian Kompetensi ................................................................ 176

BAB 12 RANGKAIAN SENAM LANTAI .............................................. 179
A. Hakikat Senam dan Senam Lantai ..................................... 180
B. Senam Lantai dengan Alat .................................................. 180
C. Senam Lantai tanpa Alat ..................................................... 183
Rangkuman .................................................................................. 187
Pengujian Kompetensi ................................................................ 188

BAB 13 AKTIVITAS RITMIK (2) .......................................................... 191
A. Intensitas Senam Aerobik .................................................... 192
B. Senam Kesegaran Jasmani 2008 ......................................... 192
Rangkuman .................................................................................. 202
Pengujian Kompetensi ................................................................ 202

BAB 14 KETERAMPILAN RENANG ................................................... 205
A. Renang Gaya Bebas .............................................................206
B. Renang Gaya Dada ............................................................... 210
C. Renang Gaya Punggung ....................................................... 212
D. Penyelamatan dengan Sistem Resusitasi Jantung dan Paru ...................................................................................... 214
Rangkuman .................................................................................. 215
Pengujian Kompetensi ................................................................ 216

BAB 15 PENJELAJAHAN DI GUNUNG ............................................. 219
A. Kegiatan Penjelajahan di Gunung ...................................... 220
B. Sejarah Perkembangan Penjelajahan Alam Bebas ........... 220
C. Perencanaan Perlengkapan Penjelajahan .......................... 221
D. Penyelamatan Penjelajahan di Pegunungan ...................... 223
Rangkuman .................................................................................. 225
Pengujian Kompetensi ................................................................ 225

BAB 16 DAMPAK SEKS BEBAS ........................................................... 229
A. Pengertian Seks Bebas ......................................................... 230
B. Dampak Negatif Seks Bebas ................................................ 230
C. Cara Menghindari Seks Bebas ............................................ 233
Rangkuman .................................................................................. 234
Pengujian Kompetensi ................................................................ 234
LATIHAN SEMESTER GENAP ............................................................ 237
LATIHAN AKHIR TAHUN .................................................................... 241

DAFTAR PUSTAKA ................................................................................ 246
GLOSARIUM ............................................................................................ 24INDEKS ............................................................................................... 250
LAMPIRAN .............................................................................................. 253