Buku Cerdas dan Bugar: penjasorkes Kelas 4 SD

Materi Cerdas dan Bugar: penjasorkes

Halaman Judul ...................................................................................... i
Halaman Copyright ............................................................................... ii
Kata Sambutan ..................................................................................... iii
Kata Pengantar ..................................................................................... iv
Daftar Isi ................................................................................................ v

Bab 1 Aktivitas Permainan
A. Dasar-Dasar Permainan Sepak Bola ............................................. 3
1. Lapangan dan peralatan.................................................................................. 3
2. Peraturan Dasar .............................................................................................. 5
3. Teknik Dasar .................................................................................................... 5
4. Bermain Sepak Bola dengan Peraturan yang Dimodifikasi ............................. 7
B. Dasar-Dasar Permainan Rounders................................................ 8
1. Lapangan dan perlatan.................................................................................... 8
2. Aturan Dasar.................................................................................................... 9
3. Teknik dasar..................................................................................................... 9
4. Bermain Rounders dengan Peraturan yang Dimodifikasi ................................ 10
C. Lari ................................................................................................... 11
1. Teknik Start ...................................................................................................... 11
2. Teknik Berlari ................................................................................................... 12
3. Teknik Memasuki Garis Finish ........................................................................ 12
4. Lomba Lari....................................................................................................... 12

Bab 2 Kebugaran Jasmani
A. Latihan Daya Tahan Dan Kekuatan ............................................... 19
1. Jogging ............................................................................................................ 19
2. Naik Turun Tangga........................................................................................... 20
3. Sit up................................................................................................................ 20
4. Push up............................................................................................................ 21
5. Pull up (Mengangkat Tubuh)........................................................................... 21
6. Jongkok Berdiri ................................................................................................ 22
B. Latihan Kelentukan ......................................................................... 23
1. Duduk Selunjur Membungkukkan Badan ........................................................ 23
2. Kelentukan Togok ............................................................................................ 24
3. Gerakan Timbangan ........................................................................................ 24
4. Permainan Jongkok – Berdiri – Jalan .............................................................. 25

Bab 3 Senam Lantai
A. Senam Lantai Tanpa Alat................................................................ 33
1. Berdiri dengan Satu Kaki ................................................................................. 33
2. Berdiri dengan Kepala (Kopstand)................................................................... 33
3. Sikap Kayang................................................................................................... 34
4. Gerakan Meroda.............................................................................................. 34
5. Gerakan Melenting .......................................................................................... 35
B. Senam Lantai dengan Menggunakan Alat .................................... 35
1. Gerakan Lompat Kangkang............................................................................. 36
2. Gerakan Lompat Jongkok................................................................................ 37
3. Gerakan Loncat Harimau................................................................................. 38

Bab 4 Aktivitas Ritmik
A. Dasar-Dasar Senam Ritmik ............................................................ 45
B. Langkah-Langkah Dasar Senam Ritmik Tanpa Musik ................. 46
1. Langkah Biasa ................................................................................................. 46
2. Langkah Rapat ................................................................................................ 47
3. Langkah Depan ............................................................................................... 47
4. Langkah Samping............................................................................................ 48
5. Langkah Silang ................................................................................................ 48
C. Senam Irama dengan Musik........................................................... 49
Senam Kesegaran Jasmani 2008 .......................................................................... 49

Bab 5 Budaya Hidup Sehat
A. Kebersihan Lingkungan Rumah .................................................... 73
1. Alat Kebersihan ............................................................................................... 73
2. Cara Membersihkan Bagian-Bagian Rumah .................................................. 73
3. Syarat Rumah Sehat ....................................................................................... 74
B. Kebersihan Lingkungan Sekolah .................................................. 75
C. Pengelolaan Sampah ...................................................................... 76
1. Bahaya Sampah .............................................................................................. 77
2. Tempat Membuang Sampah dan Penanganan Sampah................................. 77

Bab 6 Aktivitas Permainan
A. Variasi Teknik Sepak Bola (Lanjutan) ........................................... 85
1. Mengumpan Bola Jarak Dekat ........................................................................ 86
2. Menghentikan Bola .......................................................................................... 86
3. Menghentikan Bola Menggunakan Dada......................................................... 86
4. Menghentikan Bola dengan Paha.................................................................... 87
5. Mendribbel (Menggiring) bola .......................................................................... 88
6. Bermain Sepak Bola dengan Peraturan yang Dimodifikasi (Tanpa Penjaga Gawang) ............................................................................................ 89
B. Rounders (Lanjutan) ....................................................................... 89
1. Melempar Bola dengan Putaran ..................................................................... 90
2. Menangkap Bola.............................................................................................. 90
3. Memukul Bola .................................................................................................. 92
4. Teknik Lari ....................................................................................................... 92
5. Bermain Rounders dengan Lapangan Segitiga............................................... 93
C. Lompat Jauh.................................................................................... 94

Bab 7 Kebugaran Jasmani
A. Latihan Daya Tahan dan Kekuatan................................................ 101
1. Variasi Gerakan Mendorong ............................................................................ 101
2. Variasi Gerakan Menarik ................................................................................. 102
3. Variasi Gerakan Melompat .............................................................................. 104
B. Latihan Kelentukan ......................................................................... 105
1. Latihan Kelentukan Otot Pinggang (Meliuk-liukkan Badan) ............................ 105
2. Latihan Kelentukan Otot Pinggul (Bungkuk Tengadah) ................................... 106
3. Latihan Kelentukan Otot Pinggul dan Sendi Lutut ........................................... 106
4. Latihan Kelentukan sendi ............................................................................... 106

Bab 8 Senam Lantai
A. Senam Lantai Tanpa Alat................................................................ 115
1. Variasi Gerakan Melompat .............................................................................. 115
2. Kombinasi gerakan guling depan .................................................................... 116
3. Sikap Lilin ........................................................................................................ 117
B. Senam Lantai dengan Alat ............................................................. 118
1. Melompat, Meraih Bola yang Digantung.......................................................... 118
2. Merayap Melewati Rintangan .......................................................................... 118
3. Berlari dan Melompati Rintangan .................................................................... 119
4. Berjalan di Atas Balok Titian ............................................................................ 119

Bab 9 Aktivitas Ritmik
A. Senam Irama Beregu dengan Musik ............................................. 127
B.Senam Irama Beregu Tanpa Musik................................................ 129
1. Ayunan Tangan ................................................................................................ 129
2. Ayunan Tangan Diikuti Kaki ............................................................................. 129
3. Memutar Lengan dan Diikuti Ayunan Kaki ....................................................... 130
4. Langkah Kaki Diikuti Ayunan Lengan .............................................................. 131

Bab 10 Renang gaya Bebas
Pendidikan Jasmani, Olahraga, dan Kesehatan SD/MI Kelas IV viii
A. Dasar-Dasar Renang Gaya Bebas ................................................. 137
1. Latihan Meluncur ............................................................................................. 137
2. Posisi Badan.................................................................................................... 137
3. Latihan Gerakan Lengan ................................................................................. 138
4. Latihan Gerakan Kaki ...................................................................................... 138
5. Latihan Pernapasan......................................................................................... 139
B. Koordinasi Gerakan Renang Gaya Bebas .................................... 139
C. Dasar-Dasar Keselamatan di Air.................................................... 140
1. Perlengkapan................................................................................................... 140
2. Kewajiban ........................................................................................................ 140
3. Larangan.......................................................................................................... 141

Bab 11 Berkemah
A. Kegiatan dalam Berkemah ............................................................. 147
1. Kegiatan Persiapan Berkemah ........................................................................ 147
2. Kegiatan Pelaksanaan Berkemah ................................................................... 149
B. Kegiatan Kebugaran dalam Berkemah ......................................... 151
1. Senam Pagi ..................................................................................................... 151
2. Permainan Tarik Tambang .............................................................................. 151
3. Penjelajahan Perkampungan Sekitar Lokasi Perkemahan.............................. 152
C. Pola Hidup Sehat dalam Berkemah............................................... 154

Bab 12 Aktivitas Permainan
A. Membersihkan Lingkungan Sekitar .............................................. 161
1. Membersihkan Jalan ....................................................................................... 161
2. Membersihkan Parit/Selokan........................................................................... 162
B. Membersihkan Lingkungan Rumah .............................................. 162
1 Membersihkan Kursi Tamu .............................................................................. 162
2 Membersihkan Jendela ................................................................................... 162
3 Membersihkan Lantai ...................................................................................... 162
4 Membersihkan Tempat Tidur ........................................................................... 163
5 Membersihkan Meja Belajar ............................................................................ 163
C. Penyakit Demam Berdarah ............................................................ 163
1 Penyebab Penyakit Demam Berdarah ............................................................ 163
2 Pencegahan dan Penanggulangan Penyakit Demam Berdarah ..................... 164
3 Pertolongan Pertama Pada Penderita Demam Berdarah................................ 165

Glosarium.............................................................................................. 169
Daftar Pustaka ...................................................................................... 171
Indeks .................................................................................................... 172
Lampiran ............................................................................................... 172