Page 12 - PJOKKebugaranJasmani_XI

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TES KESEGARAN JASMANI INDONESIA (TKJI)

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T e s k e s e g a r a n j a s m a n i I n d o n e s i a d i g u n a k a n u n t u k m e n g u k u r d a n m e n e n t u k a n t i n g k a t
k e s e g a r a n j a s m a n i r e m a j a ( s e s u a i k e l o m p o k u m u r ) .
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T K J I t e l a h d i s e p a k a t i d a n d i t e t a p k a n m e n j a d i i n s t r u m e n / a l a t t e s y a n g b e r l a k u d i s e l u r u h
w i l a y a h I n d o n e s i a k a r e n a T K J I d i s u s u n d a n d i s e s u a i k a n d e n g a n k o n d i s i a n a k I n d o n e s i a .
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T K J I d i b a g i d a l a m 4 k e l o m p o k u s i a , y a i t u : 6 - 9 t a h u n , 1 0 - 1 2 t a h u n , 1 3 - 1 5 t a h u n , d a n 1 6 - 1 9
t a h u n .
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T e s k e s e g a r a n J a s m a n i I n d o n e s i a a d a 5 j e n i s t e s , y a i t u :
P e r t a m a : l a r i c e p a t 6 0 m
K e d u a : g a n t u n g a n g k a t t u b u h / p u l l u p ( 6 0 d e t i k ) u n t u k p u t r a g a n t u n g s i k u t e k u k / t a h a n
p u l l u p u n t u k p u t r i
k e t i g a : b a r i n g d u d u k / s i t u p ,
K e e m p a t : l o n c a t t e g a k / v e r t i c a l j u m p
K e l i m a : L a r i 1 2 0 0 m e t e r u n t u k p u t r a
L a r i 1 0 0 0 m e t e r u n t u k P u t r i
- T K J I m e r u p a k a n s a t u r a n g k a i a n t e s , o l e h k a r e n a i t u s e m u a b u t i r t e s h a r u s d i l a k s a n a k a n

s e c a r a b e r u r u t a n , t e r u s - m e n e r u s d a n t i d a k t e r p u t u s , m a k a s e b e l u m m e l a k u k a n p a s t i k a n
j i k a :
a . D a l a m k o n d i s i s e h a t d a n s i a p u n t u k m e l a k s a n a k a n t e s
b . D i h a r a p k a n s u d a h m a k a n m a k s i m a l 2 j a m s e b e l u m t e s
c . M e m a k a i s e p a t u d a n p a k a i a n o l a h r a g a
d . M e l a k u k a n p e m a n a s a n ( w a r m i n g u p )
e . M e m a h a m i t a t a c a r a p e l a k s a n a a n t e s
f . J i k a t i d a k d a p a t m e l a k s a n a k a n s a l a h s a t u / l e b i h d a r i t e s m a k a t i d a k m e n d a p a t k a n
nilai / gagal

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