BENTUK-BENTUK LATIHAN KEBUGARAN KELAS X PJOK HEXA

PJOK HEXA
3 Aug 202019:25

Summary

TLDRThis video script offers a comprehensive guide to physical fitness, covering its definition, benefits, and the importance of exercise during the pandemic. It introduces various forms of physical training, such as sprinting, yoga, and swimming, and explains the 10 components of physical fitness. The script also includes instructions on calculating body mass index (BMI) and ideal body weight, emphasizing the significance of regular exercise for maintaining a healthy lifestyle and boosting immunity.

Takeaways

  • πŸ˜€ The script is an introduction to physical fitness and various forms of exercise for a class at a high school in Depok.
  • πŸƒβ€β™‚οΈ It outlines the curriculum for the next semester, including sports like soccer, badminton, athletics, pencak silat, and various physical training exercises.
  • πŸ“š The importance of physical fitness is emphasized, highlighting its role in maintaining weight, improving mood, reducing stress, ensuring good sleep quality, increasing energy and muscle strength, preventing diseases, and improving social and sexual relationships.
  • πŸ’Š The benefits of exercise are particularly relevant during the pandemic, as it can boost the immune system and keep individuals healthy.
  • πŸ‹οΈβ€β™€οΈ The script introduces the 10 components of physical fitness: speed, strength, flexibility, endurance, agility, balance, reaction, accuracy, coordination, and power.
  • πŸ” Each component is associated with specific exercises, such as sprinting for speed, push-ups for strength, yoga for flexibility, and zigzag running for agility.
  • πŸ§˜β€β™‚οΈ The script explains different types of warm-up exercises, including dynamic exercises like Kamikaze, Neng ABC, and static exercises, which are essential before starting any physical activity.
  • πŸ“ It provides a method to calculate the Body Mass Index (BMI), which is weight divided by the square of height, and explains the categories of underweight, normal, overweight, and different levels of obesity based on the BMI result.
  • πŸ€” The script encourages students to calculate their own BMI and ideal body weight to understand their health status and motivates them to exercise accordingly.
  • πŸš΄β€β™€οΈ It suggests specific types of exercises for different BMI categories, recommending strength training for underweight individuals and cardio exercises for those who are overweight or obese.
  • 🌟 The importance of maintaining a healthy lifestyle, regular eating habits, and a strong immune system is stressed, along with the encouragement to exercise regularly, even at home.

Q & A

  • What is the definition of physical fitness according to the video?

    -Physical fitness is described as the condition of the body that allows an individual to perform tasks efficiently without significant fatigue. It represents the ability to perform work well.

  • What are some of the benefits of physical fitness mentioned in the video?

    -The benefits of physical fitness include maintaining body weight, improving mood, reducing stress, enhancing sleep quality, increasing energy, muscle strength, and productivity, preventing diseases, avoiding premature aging, and improving social and sexual relationships.

  • What are the 10 components of physical fitness highlighted in the video?

    -The 10 components of physical fitness are speed, strength, flexibility, endurance, agility, balance, reaction time, accuracy, coordination, and explosive power.

  • What exercises are suggested for improving speed?

    -To improve speed, the video suggests exercises like sprinting (50, 100, and 200 meters) and stair running.

  • What exercises are recommended for enhancing flexibility?

    -For flexibility, recommended exercises include gymnastics, yoga, swimming, and warm-up or cool-down movements.

  • How can one measure their Body Mass Index (BMI) according to the video?

    -To calculate BMI, divide your weight (in kilograms) by your height (in meters) squared. For example, if your weight is 60 kg and your height is 1.7 meters, your BMI would be 60 divided by (1.7 * 1.7), which equals approximately 20.7.

  • What are the BMI categories mentioned in the video?

    -The BMI categories are: underweight (below 18.5), normal (18.5 to 24.9), overweight (25 to 29.9), obesity class 1 (30 to 34.9), obesity class 2 (35 to 39.9), and obesity class 3 (40 and above).

  • What is the formula to calculate ideal body weight as per the video?

    -The ideal body weight is calculated by subtracting 100 from your height in centimeters and then multiplying the result by 90%. For example, for a height of 170 cm, the ideal weight would be (170 - 100) * 90% = 63 kg.

  • What types of exercises are recommended for those who are underweight according to the video?

    -For those who are underweight, strength training exercises like push-ups, sit-ups, back-ups, squats, and weightlifting are recommended.

  • What advice does the video give to those who are overweight or obese?

    -For those who are overweight or obese, the video recommends cardio exercises like jogging, cycling, swimming, and brisk walking, adjusted to their capabilities to avoid overexertion.

Outlines

00:00

🏫 Introduction to Physical Fitness Education

This paragraph introduces the video's subject, which is physical fitness education, and its various forms of exercise. The speaker, identified as a teacher named Randap Raksa, welcomes viewers and outlines the topics to be covered in the upcoming classes, such as soccer, badminton, long jump, pencak silat, various physical fitness exercises, floor exercises, rhythmic exercises, freestyle swimming, and understanding healthy interactions and substance abuse. The teacher also encourages viewers to like, comment, and subscribe to the PJOK YouTube channel for more educational content.

05:05

πŸ’ͺ The 10 Components of Physical Fitness

The second paragraph delves into the 10 components of physical fitness, which include speed, strength, flexibility, endurance, agility, balance, reaction, accuracy, coordination, and explosive power. The speaker provides examples of exercises for each component, such as sprinting for speed, push-ups for strength, yoga for flexibility, and long-distance running for endurance. The paragraph emphasizes the importance of these components in various sports and encourages viewers to follow more videos on the PJOK YouTube channel for further information.

10:08

πŸ“ Understanding Body Mass Index (BMI)

In this paragraph, the speaker explains how to calculate the Body Mass Index (BMI), which is a measure of body fat based on height and weight. The formula involves dividing body weight by the square of height in meters. An example is given using the speaker's own weight and height to demonstrate the calculation. The paragraph also outlines the BMI categories, ranging from underweight to obesity, and advises viewers on the type of exercises suitable for their BMI category, such as strength training for underweight individuals and cardio exercises for those who are overweight or obese.

15:10

πŸ‹οΈβ€β™‚οΈ Ideal Body Weight and the Importance of Regular Exercise

The final paragraph discusses how to calculate the ideal body weight using a formula that involves taking 100% of one's height and then multiplying it by 90%. The speaker uses their height as an example to illustrate the calculation and emphasizes the importance of regular exercise for maintaining a healthy lifestyle. The paragraph concludes with a reminder that exercise is crucial for long-term health and encourages viewers to maintain a healthy diet and immune system, as well as to make exercise a daily habit.

Mindmap

Keywords

πŸ’‘Physical Fitness

Physical fitness refers to a set of attributes that relate to the ability to perform physical activities. It is central to the video's theme as it discusses various forms of exercises and their benefits to one's health. The script mentions different types of physical training, such as running, yoga, and swimming, as ways to improve physical fitness.

πŸ’‘Exercise

Exercise is a physical activity meant to maintain or improve health and physical fitness. It is a fundamental concept in the video, which outlines various exercises like sprinting, push-ups, and yoga to enhance different components of fitness.

πŸ’‘Health

Health is a state of complete physical, mental, and social well-being. The video emphasizes the importance of health and how physical fitness contributes to it, including improving mood, reducing stress, and ensuring good sleep quality.

πŸ’‘Sports

Sports are competitive physical activities that, through physical prowess and skill, aim to win. The script introduces various sports like soccer, badminton, and athletics as part of the curriculum and as means to achieve physical fitness.

πŸ’‘Training Components

Training components are the different areas of physical fitness that one can develop through exercise. The video lists components such as speed, strength, flexibility, endurance, agility, balance, reaction, accuracy, coordination, and power.

πŸ’‘Warm-up Exercises

Warm-up exercises are physical activities performed prior to a workout to prepare the body for more intense exercise. The script discusses warm-up exercises like 'Kamikaze' and 'ABC' as dynamic movements to prevent injuries and enhance performance.

πŸ’‘Body Mass Index (BMI)

BMI is a value derived from the weight and height of an individual, used to classify body weight in terms of body mass. The video explains how to calculate BMI and its importance in determining if one is underweight, normal weight, overweight, or obese.

πŸ’‘Ideal Body Weight

Ideal body weight is the weight at which a person's BMI falls within the normal or healthy range. The script provides a formula to calculate the ideal body weight and emphasizes its significance for maintaining a healthy lifestyle.

πŸ’‘Cardiovascular Exercise

Cardiovascular exercise, also known as aerobic exercise, strengthens the heart and lungs and improves blood circulation. The video mentions activities like running, cycling, and swimming as forms of cardiovascular exercise that are beneficial for health.

πŸ’‘Strength Training

Strength training is a type of physical exercise specializing in increasing physical strength. The script suggests exercises like squats and weightlifting to build strength and muscle mass.

πŸ’‘Wellness

Wellness is the state of being in good health, in an active and balanced way. The video touches on the concept of wellness by discussing the importance of a healthy lifestyle, including regular exercise and a balanced diet.

Highlights

Introduction to physical fitness and various forms of physical exercise.

Importance of liking, commenting, and subscribing to the PJOK YouTube channel for educational content.

Overview of the physical education curriculum for the next semester, including soccer, badminton, athletics, pencak silat, and various fitness training.

Explanation of the concept of physical fitness as the ability to perform tasks without undue fatigue.

Benefits of physical fitness, such as maintaining body weight, improving mood, reducing stress, and enhancing sleep quality.

Discussion on the importance of exercise during the pandemic to boost the immune system.

Introduction of the 10 components of physical fitness: speed, strength, flexibility, endurance, agility, balance, reaction, accuracy, coordination, and explosive power.

Examples of exercises for each component of physical fitness, such as sprinting for speed and push-ups for strength.

Different types of exercises for improving flexibility, balance, and coordination, including yoga, swimming, and balancing exercises.

Explanation of how to measure body mass index (BMI) and its significance in assessing body weight categories.

Categories of BMI results, ranging from underweight to obesity, and their respective numerical ranges.

Recommendations for exercises based on BMI categories, such as strength training for underweight individuals and cardio for overweight or obese individuals.

Advice on not forcing exercise if the body is not in good condition to avoid fatigue and lack of motivation.

Introduction to the concept of ideal body weight calculation and its formula.

Emphasis on the importance of regular exercise, even at home, to maintain health and prevent diseases.

Encouragement to maintain a healthy lifestyle, including regular eating habits and immune system support.

Closing remarks, thanking viewers for watching and encouraging continuous learning and exercise at home.

Transcripts

play00:02

Hai assalamualaikum warahmatullahi

play00:05

wabarakatuh salam sejahtera untuk kita

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semua salam kola raga jahe perkenalkan

play00:13

saya randap raksa guru mata pelajaran

play00:16

PJOK kelas 10 SMA Negeri 6 Depok jumlah

play00:21

Hai di video pembelajaran yang akan saya

play00:23

bagikan ini saya akan menjelaskan

play00:25

tentang kebugaran jasmani dan

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bentuk-bentuk latihan kebugaran jasmani

play00:30

Hai sebelum kita masuk ke pembelajaran

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kebugaran jasmani jangan lupa like

play00:36

coment n subscribe di channel YouTube

play00:39

PJOK

play00:46

Hai sabun sebelum kita masuk ke materi

play00:49

kebugaran jasmani saya akan memberi tahu

play00:52

kalian tentang materi apa saja yang akan

play00:55

dipelajari oleh kelas 21 tahun kedepan

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atau 2 semester yang akan kalian lewati

play01:03

Hai yang pertama ada permainan bola

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besar yaitu sepakbola Lalu ada permainan

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bola kecil yaitu badminton Lalu ada

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atletik yaitu lompat jauh

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hai lalu ada beladiri yaitu pencak silat

play01:27

hai lalu ada kebugaran jasmani yaitu

play01:30

macam-macam latihan kebugaran jasmani

play01:34

hai lalu ada senam lantai yaitu gerak

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sederhana senam lantai

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hai lalu ada senam irama yaitu gerak

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sederhana senam irama

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hai lalu ada berenang yaitu renang gaya

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bebas

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hai lalu ada pergaulan sehat yaitu

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memahami pergaulan remaja dan yang

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terakhir ada narkoba atau nafsu

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mempelajari tentang memahami narkotika

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psikotropika dan zat adiktif

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tweet

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Hai Nah sekarang kita boleh masuk ke

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materi pertama yang akan saya berikan

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atau saja jika kalian yaitu materi

play02:26

kebugaran jasmani dimulai dari

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pengertian kebugaran pengertian

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kebugaran adalah kondisi jasmani yang

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menggambarkan kebugaran jasmani atau

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dapat pula diartikan sebagai kemampuan

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seseorang untuk melakukan sesuatu

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pekerjaan tentu dengan baik tanpa

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mengalami Kelelahan yang berarti

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Hai Yas selanjutnya ada manfaat

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kebugaran jasmani

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Hai yaitu membantu menjaga berat badan

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nyali lalu memperbaiki mood mengurangi

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stres dan menjaga kualitas tidur yang

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ketiga meningkatkan energi kekuatan otot

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dan produktivitas yang keempat

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menjauhkan penyakit dan menghindari

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proses penuaan dini lalu yang terakhir

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memperbaiki hubungan sosial dan seksual

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Hai Oke jadi manfaat kebugaran jasmani

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yang saya berikan bisa ditimbulkan bahwa

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olahraga sangat penting untuk diri

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kalian masing-masing apalagi pada saat

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pandemic oke19 seperti sekarang ini

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rutinlah berolahraga karena bisa

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menaikkan sistem imun tubuh kalian agar

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terhindar dari penyakit dan tetap sehat

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walaupun hanya belajar olahraga dari

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rumah oke

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Hai Berikutnya saya akan memberi tahu

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kalian tentang 10 unsur kebugaran

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jasmani 10 unsur kebugaran jasmani yang

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pertama ada kecepatan atau Speed yang

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kedua ada kekuatan atau string yang

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ketiga ada kelenturan atau fleksibilitas

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Hai yang keempat ada daya tahan atau

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endurance

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Hai yang kelima ada kelincahan atau

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Hai yang keenam ada keseimbangan atau

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velg

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Hai yang ketujuh ada reaksi atau

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reaction

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Hai yang ke-8 ada ketepatan atau akurasi

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Hai yang ke-9 ada koordinasi atau

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combination dan yang terakhir adalah

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daya ledak tahu eksklusif power

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ke-10 unsur kebugaran jasmani ini udah

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pasti ada di setiap jenis olahraga

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apapun Contohnya seperti berikut

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Hai nah ini dia kita masuk ke materi

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inti kita yaitu bentuk-bentuk kebugaran

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Hai dari unsur kebugaran kecepatan yaitu

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latihannya ada lari cepat atau sprint 50

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100 dan 200 m dan lari naik turun tangga

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unsur berikutnya adalah kekuatan

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latihannya adalah angkat beban push up

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sit back up dan wajah dari unsur

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kelenturan latihannya adalah senam yoga

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berenang dan gerakan pemanasan atau

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pendinginan

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Hai unsur berikutnya ada unsur daya

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tahan latihannya adalah berlari atau

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jogging dan lari marathon

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hai lalu ada kelincahan latihannya

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adalah lari zigzag dan gerakan

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koordinasi menggunakan Kondang kanker

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unsur berikutnya ada keseimbangan

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Hai jenis latihannya adalah berjalan

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diatas balok dan berdiri dengan satu

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kaki dan satu kaki melayang atau

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diangkat

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Hai unsur berikutnya ada reaksi latihan

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dari reaksi yaitu lempar tangkap bola

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dan permainan

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Hai berikutnya ada unsur ketepatan

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latihannya adalah

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aku memasukkan bola kedalam keranjang

play06:30

lalu latihan lempar karet gelang kedalam

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botol seperti lomba 17 Agustusan

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Hai berikutnya ada unsur koordinasi

play06:45

nenek macam latihannya adalah lempar

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bola ke dinding dan tangkap kembali yang

play06:52

kedua Rani ABC

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Hai dan unsur yang terakhir adalah daya

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ledak latihannya adalah

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Hai vertikal jam Frozen jam dan site

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Hai untuk yang tidak tahu vertikal jam

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yaitu adalah lompat keatas

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the front jam adalah khofat kedepan dan

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sek jam adalah empat kesamping

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Hai Nah itu dia macam-macam bentuk

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latihan dari 10 unsur kebugaran yang

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telah saya sampaikan ke kalian

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Sebenarnya masih banyak bentuk-bentuk

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latihan dari 10 unsur kebugaran Jika

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kalian ingin tahu ikuti terus

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video-video selanjutnya dari saya di

play07:47

channel YouTube PJOK

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Hai Rikut saya akan memberitahukan

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tentang komponen kebugaran jasmani yaitu

play07:58

pertama ada kelenturan yang kedua ada

play08:01

keseimbangan tiga kecepatan keempat ada

play08:06

kelincahan yang kelima ada kuat

play08:12

Hai selanjutnya yang akan saya

play08:15

beritahukan ke kalian adalah

play08:18

Hai macam-macam gerakan training habis

play08:23

hai pertama ada gerakan yang bernama

play08:25

Asep

play08:26

Hai yang kedua ada gerakan yang bernama

play08:29

white yang ketiga ada gerakan yang

play08:33

bernama

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Hai yang keempat ada gerakan yang

play08:37

bernama

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Hai yang kelima ada gerakan yang bernama

play08:42

hopster yang keenam ada gerakan yang

play08:47

bernama shopping

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Hai yang ketujuh ada gerakan yang

play08:53

bernama hop jag

play08:56

Hai dan yang terakhir ada gerakan yang

play08:59

bernama stereo

play09:04

hai sedikit penjelasan mengenai gerakan

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Rani habis Neng ABC ini biasa dilakukan

play09:11

sebelum berolahraga atau lebih tepatnya

play09:14

gerakan pemanasan sebelum memulai

play09:16

olahraga ada dua tipe gerakan pemanasan

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yaitu statis dan dinamis gerakan statis

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adalah gerakan pemanasan yang tidak

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berpindah tempat sedangkan gerakan

play09:30

Dinamis adalah gerakan pemanasan yang

play09:33

tidak

play09:36

Hai nah gerakan Dira Neng ABC ini

play09:40

semuanya bersifat dinamis atau gerakan

play09:43

yang berpindah tempat Mungkin banyak

play09:47

diantara kalian yang masih asing dengan

play09:49

nama-nama pada gerakan Kamikaze tersebut

play09:52

jangan khawatir di video berikutnya saya

play09:55

akan memberi kejelasan Lebih Detail atau

play09:58

lebih tepatnya semua gerakan panning ABC

play10:01

yang tertera di layar kalian maka dari

play10:04

itu tetap ikuti terus channel YouTube

play10:07

kita agar tidak ketinggalan video-video

play10:09

seru lainnya dari channel YouTube PJOK

play10:20

Hai Berikutnya saya akan memberikan

play10:23

kalian informasi tentang bagaimana cara

play10:26

mengukur massa tubuh kalian

play10:34

Hai yaitu IMF atau indeks massa tubuh

play10:40

Hai cara menghitungnya adalah berat

play10:43

badan dibagi tinggi badan pangkat 2

play10:49

Hai tinggi badan diubah ke dalam satuan

play10:53

meter

play10:58

Hai kalau kalian bingung ini adalah

play11:03

contoh cara menghitung indeks massa

play11:06

tubuh yang tadi saya jelaskan

play11:10

Hai misal contoh berat badan saya adalah

play11:14

60 kg tinggi badan saya adalah 170 cm

play11:20

jadi 60 dibagi 170 pangkat 2

play11:28

Hai tinggi badan dalam meter menjadi 1,7

play11:34

Hai kalian jangan sampai salah ya angka

play11:37

yang diberi pangkat dua itu bukan

play11:39

berarti dikali 2 tapi dikali dengan

play11:42

angka yang dipangkatkan jadi 1,7 dikali

play11:48

1,7 dan hasilnya adalah 2,8

play11:55

Hai nah baru deh kita jumlahkan 60 bagi

play12:01

2,8 9 dan hasilnya

play12:08

Hai Pasti kalian bingung kok angkanya

play12:11

jadi rendam begini kalian jangan salah

play12:14

angka tersebut masuk satu kriteria dari

play12:19

hasil yaitu intro2

play12:26

Hai Berikut saya berikan kriteria dari

play12:31

hasil menghitung indeks massa tubuh yang

play12:34

tadi saya jelaskan

play12:39

Hai ada enam kategori dalam hasil

play12:42

menghitung indeks massa tubuh yang

play12:45

pertama ada urus

play12:48

Hai kedua ada normal

play12:51

Hai yang ketiga ada kegemukan

play12:55

Hai yang keempat ada obesitas

play12:59

Hai yang kelima ada obesitas tidak

play13:04

Hai yang keenam ada obesitas

play13:11

Hai orang dengan penghitungan imtnya

play13:14

masuk kategori Kudus adalah mereka yang

play13:18

mendapatkan total angka

play13:22

Hai di bawah 18,5

play13:26

Hai yang masuk ke dalam kategori normal

play13:29

adalah

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Hai 18,5 sampai 24,9

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Hai yang masuk ke dalam kategori

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kegemukan adalah 25-29 koma

play13:49

Hai orang yang masuk kategori obesitas

play13:51

tiap

play13:54

ini adalah 30-34 koma

play14:00

Hai orang yang masuk kategori obesitas

play14:03

Z2 adalah 35-39 koma

play14:12

hai lalu yang terakhir orang yang masuk

play14:15

dalam kategori obesitas hingga tiga

play14:18

adalah

play14:21

Hai yang mendapatkan angka 40 atau

play14:25

diatas 40

play14:27

Hai nah jika tadi kalian memperhatikan

play14:33

contoh kombinasi Ente yang saya lakukan

play14:36

itu totalnya adalah 20,7 Jadi angkat

play14:43

tersebut termasuk kedalam kategori

play14:46

normal

play14:50

Hai kalian bisa menghitung indeks massa

play14:55

tubuh kalian masing-masing di rumah dan

play14:58

kalian bisa melihat masuk ke kategori

play15:00

manakah yang

play15:02

Hai jika kalian termasuk kategori kurus

play15:05

cobalah latihan kekuatan seperti up sit

play15:10

up back up squat atau angkat beban dan

play15:15

untuk kalian yang masuk kategori

play15:17

kegemukan atau obesitas kalian perlu

play15:21

melakukan latihan kardio seperti jogging

play15:24

bersepeda renang dan jalan cepat sesuai

play15:29

kemampuan kalian ya

play15:33

Hai Jangan memaksakan jika memang

play15:35

kondisi tubuh Kalian sedang tidak bagus

play15:37

karena malah akan menyebabkan pusing

play15:40

lelah dan tidak bersemangat Cobalah

play15:44

berpikir bahwa olahraga itu adalah

play15:46

kebutuhan dan jadikan kebiasaan setiap

play15:49

harinya Agar kalian terbiasa untuk

play15:52

olahraga setiap di atau mungkin setiap

play15:55

minggu

play16:00

Hai jika kalian sudah mencoba menghitung

play16:04

indeks massa tubuh kalian masih sekarang

play16:08

lihat betapa kurusnya kalian betapa

play16:12

gemuknya kalian bahkan ada juga yang

play16:15

obesitas Semoga ini bisa membuat kalian

play16:19

termotivasi untuk berolahraga ya dan

play16:22

jangan sampai hal ini membuat kalian

play16:25

oleh jadi stress

play16:27

KYT

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Hai jadi tetap berolahraga meskipun

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hanya dirumah dan

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Hai Berikut ini adalah cara menghitung

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berat badan ideal

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cara menghitung berat badan ideal

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rumusnya adalah tinggi badan diambil 100

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dikali 90%

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Hai misal saya ambil contoh menghitung

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berat badan ideal tinggi saya misalkan

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170 cm diambil 100 jadi 70 dikali 90%

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hasilnya adalah 63 kg jadi orang yang

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memiliki tinggi 170 cm berat badan

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idealnya adalah 63 kg

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Hai setelah saya berikan informasi

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tentang hal ini kalian bisa melakukannya

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dirumah masing-masing dan tanpa

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diketahui orang lain tentunya

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hai sedikit menjelaskan bahwa olahraga

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itu sangat penting dalam hidup kalian

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tidak akan tahu jika tua nanti akan

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menjadi seperti apa Apakah akan tetap

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terus atau malah tambah gemuk atau

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bahkan bisa jadi opsi yang

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Hai informasi yang saya berikan dan

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jelaskan ide semua bisa kalian lakukan

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kapan saja bukan hanya sekarang bahkan

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sampai kalian beranjak dewasa pun masih

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bisa kalian lakukan

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Hai tinggal hanya bagaimana cara kalian

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menjaga pola hidup sehat pola makan

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teratur dan menjaga imun tubuh

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the lounge

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Hai dari Makasih telah menyaksikan

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bioprom belajaran kebugaran jasmani kali

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ini Semoga apa yang saya berikan dan

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jelaskan bisa bermanfaat untuk kalian

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yang nonton video ini pesan dari saya

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tetap semangat belajar walaupun

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menyadari rumah Jangan karena belajar

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dari rumah kalian Cuma malas-malasan dan

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tidak juga saja cobalah berolahraga

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minimal tiga kali sehari agar Tubuh

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tidak cepat lelah dari saya Cukup sekian

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tunggu video-video seru kita lainnya di

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channel YouTube PJOK Hexa

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wassalamu'alaikum warahmatullahi

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wabarakatuh

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