nota pjk t.3
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Nota: Pendidikan Jasmani dan kesihatan(PJK) TINGKATAN 3
Tunjang 1:Kecergasan
1.0 Daya Tahan Kardiovaskular- keupayaan system kardiovaskular mengedar darah
beroksigen ke otot-otot yang bekerja dan seterusnya membawa keluar bahan kumuhan dari otot.
- System kardiovaskular:(a) Jantung-mengepam darah melalui system
peredaran pulmonary dan sistemik(b) Paru-paru-membekalkan oksigen ke dalam
darah(c) Rangkaian arteri dan vena-membawa darah dari
jantung ke tubuh,vena membawa darah dari seluruhtubuh balik ke jantung
- Aktiviti membina daya tahan kardiovaskular(a) Latihan Paarluf(b) Latihan pyramid(c) Lompat tali
- Aspek keselamatan:(a) Minum air secukupnya sebelum,semasa dan
selepas(b) Berlatih dalam persekitaran yang sesuai(c) Pakai pakaian yang mudah menyerap peluh(d) Pakai kasut bertapak tebal(e) Pastikan tahap kesihatan diri(f) Lakukan latihan mengikut kemampuan(g) Palai stoking untuk mengelakkan kaki melecet(h) Kuasai teknik larian dan lompatan
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1.2 Daya Tahan Otot
- latihan bebanan boleh dilakukan untuk meningkatkan daya tahan otot.
Dua kaedah latihan bebanan:(a) Latihan isotonic
- melibatkan pemendekan otot ke tahap asal
(b) Latihan Isometrik
- berlaku penguncupan otot tanpa melibatkan perubahan saiz otot
Antara aktiviti latihan bebanan bagi meningkatkan daya tahan otot:
(a) Half Squat- Aktiviti memerlukan alat bebanan bebas dan
pembantu
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Tunjang 2: Bola Tampar
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Tunjang 4: Kesihatan Diri Dan Keluarga
Kesihatan diri
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Tunjang 4 dan 5:
4.0 Kekeluargaan
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Tunjang 1
Kekuatan otot
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SOFTBOL
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Tunjang 5:Gaya hidup sihat
PENGURUSAN KONFLIK DAN STRESS
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Tunjang 1:
KUASA OTOT DAN KELAJUAN
Kuasa otot-komponen kecergasan berlandaskan kemahiran
KELAJUAN
- Keupayaan seseorang bergerak dari suatu kedudukan ke kedudukan yang baru- Aktiviti yang membina kelajuan dalam situasi permainan
(a) Berlari 30m sambil melantun bola(b) Berlari 30m sambil mengawal bola hoki(c) Lompat tali
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