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332-1183 Cover Penjasorkes Vii.Jpg • Sodikin Chandra • Achmad Esnoe Sanoesi Untuk SMP/MTs Kelas VII Pusat Perbukuan Kementerian Pendidikan Nasional Pendidikan Jasmani Olahraga dan Kesehatan Untuk SMP/MTs Kelas VII Penulis : Sodikin Chandra Penelaah : Achmad Esnoe Sanoesi Editor : Ema Kurnianingsih Design Cover : Rahmadi Setting/Lay Out : Sumardiyanto Mega Dian Perkasa Ukuran buku : 17,6 x 25 cm 613.707 SOD SODIKIN Chandra p Pendidikan Jasmani Olahraga dan Kesehatan/Sodikin Chandra, Achmad Esnoe Sanoesi; editor, Ema Kurnianingsih.—Jakarta: Pusat Perbukuan, Kementerian Pendidikan Nasional, 2010. viii, 194 hlm.: ilus.; 25 cm Bibliografi: hlm. 174 Indeks Untuk SMP/MTs kelas VII ISBN 978-979-095-214-0 (no. jilid lengkap) ISBN 978-979-095-215-7 (jil. 1a) 1. Olahraga - Aspek Kesehatan - Studi dan Pengajaran I. Judul II. Achmad Esnoe Sanoesi III. Ema Kurnianingsih Hak Cipta buku ini dialihkan kepada Kementerian Pendidikan Nasional dari penerbit PT Arya Duta. Diterbitkan oleh Pusat Perbukuan Kementerian Pendidikan Nasional Tahun 2010. Diperbanyak oleh . Kata Sambutan Puji syukur kami panjatkan ke hadirat Allah SWT, berkat rahmat dan karunia- Nya, Pemerintah, dalam hal ini, Departemen Pendidikan Nasional, pada tahun 2009, telah membeli hak cipta buku teks pelajaran ini dari penulis/penerbit untuk disebarluaskan kepada masyarakat melalui situs internet (website) Jaringan Pendidikan Nasional. Buku teks pelajaran ini telah dinilai oleh Badan Standar Nasional Pendidikan dan telah ditetapkan sebagai buku teks pelajaran yang memenuhi syarat kelayakan untuk digunakan dalam proses pembelajaran melalui Peraturan Menteri Pendidikan Nasional Nomor 49 Tahun 2009 tanggal 12 Agustus 2009. Kami menyampaikan penghargaan yang setinggi-tingginya kepada para penulis/penerbit yang telah berkenan mengalihkan hak cipta karyanya kepada Kementerian Pendidikan Nasional untuk digunakan secara luas oleh para siswa dan guru di seluruh Indonesia. Buku-buku teks pelajaran yang telah dialihkan hak ciptanya ini, dapat diunduh (down load), digandakan, dicetak, dialihmediakan, atau difotokopi oleh masyarakat. Namun, untuk penggandaan yang bersifat komersial harga penjualannya harus memenuhi ketentuan yang ditetapkan oleh Pemerintah. Diharapkan buku teks pelajaran ini akan lebih mudah diakses oleh siswa dan guru di seluruh Indonesia maupun sekolah Indonesia yang berada di luar negeri sehingga dapat dimanfaatkan sebagai sumber belajar. Kami berharap, semua pihak dapat mendukung kebijakan ini. Kepada para siswa kami ucapkan selamat belajar dan manfaatkanlah buku ini sebaik- baiknya. Kami menyadari bahwa buku ini masih perlu ditingkatkan mutunya. Oleh karena itu, saran dan kritik sangat kami harapkan. Jakarta, April 2010 Kepala Pusat Perbukuan iii Kata Pengantar Puji syukur kami panjatkan ke hadirat Tuhan Yang Maha Esa, karena berkat karunia dan hidayah-Nya, kami dapat menyelesaikan penulisan buku ini dengan baik. Tidak lupa kami ucapkan terima kasih pula kepada istri dan anak-anakku tercinta, karena telah memberikan dorongan semangat yang tak terhingga demi selesainya penulisan buku ini dengan lancar. Penulis beranggapan, bahwa belajar olahraga dan kesehatan tidaklah sekadar dipraktikkan di lapangan saja. Belajar olahraga dan kesehatan terkadang harus dilaksanakan di ruang kelas, mengingat banyak hal yang perlu dijelaskan dengan teori. Oleh karena itu, kami berusaha agar terdapat keseimbangan pada siswa perihal penguasaan lokomotor, psikomotor dengan aspek kognitifnya. Materi buku ini disajikan dengan bahasa yang sederhana, mulai dari: 1. Mengenalkan kata-kata yang mungkin dianggap asing/sulit. 2. Menguraikan berbagai konsep yang perlu kamu ketahui. 3. Mengenalkan berbagai pelatihan sebagai penerapan konsep. 4. Mengenalkan berbagai soal sebagai uji kompetensi. Di setiap bab, kami sajikan tujuan pembelajaran, sehingga dalam setiap kegiatan belajar mengajar, kita sudah mengetahui sasaran yang diharapkan. Selain itu, buku ini juga dilengkapi dengan soal-soal latihan, kegiatan-kegiatan, dan praktik, sehingga peserta didik dapat mengukur pemahaman terhadap apa yang telah dipelajari. Kesungguhan dan disiplin adalah kunci dari sebuah keberhasilan belajar. Selamat belajar, semoga sukses! Jakarta, Februari 2009 Penyusun iv Daftar Isi Kata Sambutan ............................................................................................... iii Kata Pengantar ............................................................................................... iv Pendahuluan ....................................................................................................... vii BAB 1 Permainan dan Olahraga Bola Besar 1 A. Permainan Sepak Bola ................................................................. 2 B . Permainan Bola Voli ...................................................................... 15 C. Permainan Bola Basket ................................................................. 23 Rangkuman .......................................................................................... 37 Latihan .............................................................................................. 38 BAB 2 Permainan dan Olahraga Bola Kecil 41 A. Permainan Softball .......................................................................... 42 B . Permainan Bulu Tangkis ................................................................. 47 C. Permainan Tenis Lapangan ............................................................. 53 D. Permainan Tenis Meja .................................................................... 57 Rangkuman ....................................................................................... 60 Latihan .............................................................................................. 61 BAB 3 Atletik 63 A. Lari ............................................................................................... 64 B. Nomor Lompat ............................................................................ 66 C. Nomor Lempar/Tolak ...................................................................... 70 Rangkuman ....................................................................................... 75 Latihan .............................................................................................. 75 BAB 4 Bela Diri 79 A. Pencak Silat .................................................................................... 80 B. Judo ................................................................................................ 89 C. Taekwondo ..................................................................................... 93 Rangkuman ....................................................................................... 98 Latihan .............................................................................................. 98 BAB 5 Keb ugaran Jasmani 101 A. Jenis Latihan Kekuatan dan Daya Tahan .................................... 102 B . Latihan Daya Tahan Jantung dan Paru-paru .............................. 104 C. Latihan Kelentukan dan Keseimbangan ........................................ 105 D. Latihan Kecepatan dan Kelincahan .............................................. 110 E. Sasaran dan Tujuan ..................................................................... 113 Rangkuman ........................................................................................ 114 Latihan .............................................................................................. 114 v BAB 6 Uji Diri/Senam 117 A. Senam Dasar ................................................................................ 118 B. Senam Lantai .............................................................................. 121 Rangkuman ....................................................................................... 124 Latihan .............................................................................................. 124 BAB 7 Senam Irama 127 A. Gerakan Melangkahkan Kaki ....................................................... 128 B. Gerakan Mengayun Lengan .......................................................... 129 C. Melangkah dan Mengayun ............................................................ 131 Rangkuman ........................................................................................ 132 Latihan .............................................................................................. 133 BAB 8 Renang 135 A. Perlengkapan Renang ................................................................... 136 B. Renang Gaya Dada ..................................................................... 137 C. Renang Gaya Bebas ..................................................................... 141 Rangkuman ....................................................................................... 144 Latihan .............................................................................................. 144 BAB 9 Pendidikan Luar Kelas 147 A. Pemilihan Tempat Untuk Mendirikan Tenda Perkemahan dan Teknik Dasar Pemasangannya ...................................................... 148 B. Penyelamatan dan P3K, terhadap Jenis Luka Ringan serta Nilai Kerja Sama, Tanggung Jawab, dan Tenggang Rasa ....................... 151 Rangkuman ........................................................................................ 154 Latihan .............................................................................................. 154 BAB 10 Budaya Hidup Sehat 157 A. Pola Makan Sehat ......................................................................... 158 B. Keseimbangan Gizi .......................................................................
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