MODUL PEMBELAJARAN PENDIDIKAN JASMANI DAN

KESIHATAN TAHUN 1Nama :__________________________Kelas : __________________________

BAB 1 : KECERGASAN FIZIKAL

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• KECERGASAN FIZIKAL terbahagi kepada 2 bahagian iaitu berlandaskan kesihatan dan berlandaskan kemahiran motor

• Kecergasan fizikal berlandaskan kesihatan1. Daya tahan kardivaskular2. Daya tahan otot3. Kekuatan otot4. Kelenturan5. Komposisi badan

• Kecergasan fizikal berlandaskan kemahiran motor1. Kuasa2. Kelajuan3. Ketangkasan4. Koordinasi5. Imbangan6. Masa tidak balas

Aspek keselamatan semasa melakukan aktiviti

Memanaskan badan• Mengurangkan risiko

kecederaab otot ketika melakukan latihan

• Meningkatkan kadar nadi secara perlahan-lahan sebelum melakukan latihan

• Meningkatkan kuantiti darah mengalir ke otot secara perlahan-lahan sebelum melakukan latihan

Menyejukan badan• Mengurangkan kelesuan dan

mencegah kekejangan otot selepas melakukan latihan.

• Menurunkan kadar nadi secara perlahan-lahan kepada keadaan normal selepas melakukan latihan

• Mengelakan rasa pening dan sakit pada bahagian-bahagian badan

Daya tahan kardivaskular bermaksud

kemampuan jantung , sistem salur darah

dan sistem pernafasan membekalkan

oksigen kepada otot secara berterusan

semasa melakukan aktiviti.

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Daya tahan otot bermaksud

kemampuan otot melakukan aktiviti

berulang kali atau dalam jangka masa

yang lama.

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Kekuatan otot bermaksud kemampuan

otot melakukan aktiviti untuk mengatasi

ringtangan atau mengangkat beban

dengan menggunkan daya yang

maksimum.

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Kelenturan bermaskud keupayaan otot, sendi, tendon dan ligamen membenarkan anggota badan bergerak pada julat pergerakan yang maksimum.

Faedah memiliki kelenturan yang baik :• Mengurangkan kecederaan• Mengurangkan rasa sakit dan tidak

selesa semasa melakukan kerja.• Mewujudkan rasa selamat dan selesa

semasa melakukan aktiviti.• Meningkatkan prestasi dalam sukan• Meningkatkan keupayaan bergerak

secara bebas dan mudah• Kualiti datya tahan, kekuatan dan

ketangkasan

Kuasa ialah kemampuan individu

melakukan pergerakan yang pantas

dengan daya yang maksimum.

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Kelajuan didefinisikan sebagai

kemampuan individu menghasilkan satu

prestasi pergerakan yang pantas dan

kelajuan bergantung pada jarak dan

masa.

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BAB 2 : KEMAHIRAN SUKAN DAN REKREASI

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OLAHRAGAACARA BALAPAN

LARI PECUT

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OLAHRAGAACARA PADANGLONTAR PELURU

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GIMNASTIK

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REKREASI

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BAB 3 : KESUKANAN

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BAB 4 : KESIHATAN DIRI DAN KELUARGA

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BAB 5 : GAYA HIDUP SIHAT

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BAB 6 : KEBERSIHAN DAN KESELAMATAN PENGGUNA

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