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PHYSICAL FITNESS
(KEBUGARAN
JASMANI)KEMAMPUAN SESEORANG UNTUK MELAKUKAN
KERJA SEHARI-HARI SECARA EFISIEN TANPAMENIMBULKAN KELELAHAN YG BERARTI SHG
MASIH DAPAT MENIKMATI WAKTU LUANGNYA
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Kebugaran Ja!an" #"$e%&!'&$$anKebugaran S(a(") $ea#aan ee&rang *g beba
#ar" 'en*a$"(
Kebugaran D"na!") $e!a!'uan un(u$ be$er+ae,"en *g ("#a$ !e!er%u$an $e(ra!'"%an!"a%n*a ber+a%an !engang$a( #%%.
Kebugaran M&(&r") Ke!a!'uan un(u$ !e%a$u$an$er+a #engan $e(ra!'"%an ("ngg" #g e,"en
ORANG SEHAT BELUM TENTU BUGAR
ORANG BUGAR TENTU SEHAT
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KOMPONEN KEBUGARAN)K&!'&nen *g ber/ubungan #g $ee/a(an)
#a*a (a/an +an(ung-'aru $e$ua(an #an #a*a(a/an &(&( $e%en(uran#%%.
K&!'&nen *g ber/ubungan #g $e(ra!'"%an)$e0e'a(an $&&r#"na" '&1er $e%"n0a/an #an'eraaan gera$
KARYAWAN DITUNTUT MINIMAL MEMILIKIKOMPONEN KEBUGARAN YG BERHUBUNGANDENGAN KESEHATAN
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MITOS-MITOS DI
PERUSAHAAN)Pr&gra! $ebugaran +a!an"2&%a/ raga3
!e!bu(u/$an energ" be$er+a !e!bu(u/$an energ".Bg!n !ung$"n 'r&gra! $ebugaran +a!an"
!en#u$ung 'r&#u$("4"(a5O%a/ raga !e!bu(u/$an b"a*a 6a"%"(a 'era%a(an
#an !e!a$an 1a$(u. Bg!n &%a/ raga b"a!eng/e!a( b"a*a #an !en"ng$a($an 'r&#u$("4"(a$er+a5
D"re$(ur 'erua/aan er"ng !enga(a$an 7 Sa*a ("#a$!e!er%u$an #a*a (a/an *g bear $rn a*a be$er+a#" be%a$ang !e+a e/ar"an#an !a%a! /ar" /an*an&n(&n T89
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PROGRAM KEBUGARAN JASMANI)Se!ua ben(u$ 'r&gra! !e!"%"$" : gera$ #aar *g
er"ng #""ng$a( MOLIS 2M&4e-L"6(-S(re0(0/3)
;M&4e) gera$ $&n("n*u-r"(!" !engguna$an &(&(-&(&( bear (ubu/ #g #aar gera$) +a%an %ar"%&n0a( #b. Tu+uann*a un(u$ !en"ng$a($an #a*a
(a/an +an(ung-'aru #an !engurang" %e!a$
;L"6() gera$ !e%a1an beban ba"$ beban bera(ba#an en#"r" !au'un beban %uar. Tu+uann*aun(u$ !e%a("/ &(&( ba"$ $e$ua(an #a*a (a/an'e!ben(u$an !au'un 'engen0angann*a.
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;S(re(0/) gera$ !eregang en#" #an !engu%ur&(&( #'( #"$er+a$an e0ara (a(" !au'un#"na!". Tu+uann*a un(u$ !e%a("/ $e%en(uranen#" #an $e%en(uran &(&( /g #"/a"%$an!&b"%"(a gera$ *g ("ngg".
DENGAN DASAR GERAK TSB SEMUAKOMPONEN KEBUGARAN AKAN TERLATIHSEHINGGA STATUS KEBUGARAN AKANMENINGKAT
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KONSEP FITT 2Fre<uen0*-In(en"(*-T"!e-
T*'e3 ber$a"(an #g #&"=(a$aran %a("/an)Fre<uen0*) ban*a$n*a %a("/an 'er a(uan 1a$(u un(u$
!en"ng$a($an $ebugaran : > ? $a%" 'er !"nggu
In(en"(*) !enun+u$$an #era+a( $ua%"(a %a("/an.
In(en"(a %a("/an aer&b"$ #"u$ur #g $ena"$an #en*u( +an(ung @-? #en*u( !a$"!a% 2-u!ur3
T"!e=#ura") %a!a e("a' e" %a("/an 2- !en"(3
T*'e=!&#e% %a("/an) Un(u$ !en"ng$a($an #a*a (a/an
+an(ung-'aru #an $&!'&"" (ubu/ #"'"%"/ (*'e #ggera$ $&n("n*u r"(!". Un(u$ !e%a("/ &(&( #'( #"'"%"/("'e %a("/an *g !e%a1an beban. Un(u$ !en"ng$a($an$ua%"(a 6ung" 'eren#"an #"'"%"/
S(re(0/"ng='eregangan
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Man6aa( Pr&gra!
Kebugaran) Jan(ung ber(a!ba/ bear #an $ua( /g #a*a
(a!'ung bear #an #en*u(an $ua(
Pe!bu%u/ #ara/ !en+a#" e%a(" $rn ber$urangn*a
%e!a$Paru ber(a!ba/ e%a(" /g $e!a!'uan $e!bang
$e!'" +uga ber(a!ba/ $a'a"(a 'ena!'ungan#an 'en*a%uran &$"gen $e #ara/ ber(a!ba/
O(&( ber(a!ba/ $ua( %en(ur #an #a*a (a/anber(a!ba/
Tu%ang !en+a#" ber(a!ba/ $ua( 'a#a( #an bear +uga !en0ega/ 'enger&'&an=&(e&'&r&"
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L"ga!en(u! #an (en#& ber(a!ba/ $ua(
Peren#"an
A$%"("!a" (/# 'anaPeruba/an '"$&%&g") !eng/"%ang$an
$e(egangan !e!ben(u$ +"1a '&r("6!en"ng$a($an 'eraaan ber're(a" abar
ge!b"ra #an !e%a("/ $&nen(ra"